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Staying Cool as a Cucumber

8/27/2014

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The dog days of summer are upon us.  What is your favorite way to beat the heat?  You might be surprised that adding cucumbers to your diet may be an unexpected boost to obtain quick relief as the thermometer soars.  Cucumbers are over 95% water, providing a natural way to add hydration to the body.  In fact, cucumber's ability to store water provides a temperature differential of twenty degrees between the exterior skin and the interior flesh. 

Cucumbers or cucumis sativus originated in northwest India over 3000 years ago, thriving in the warm and arid climate.  It is in the same family of creeping vine-like plants as squashes and melons.  Technically, cucumbers are fruit even though they are used more like a vegetable.  There are three classifications of cucumbers:  slicing, pickling and burpless.  Pickling cucumbers may also be referred to as gherkins.  Slicers with seeds are what we commonly buy at the market.  Burpless cucumbers have no seeds, which can be a beneficial to those who experience belching from the seeds.  Persian cucumbers fall in the burpless category and will be our focus.

Persian cucumbers are about 4-5 inches in length with a smooth, thin, medium-green skin, a mild flesh that is juicy and tinged with a refreshing crispness and no seeds at its peak of ripeness.  If allowed to grow further, bitter seeds will develop affecting the taste.  All parts of the cucumber may be consumed including the skin, which is full of nutrients.  Most importantly, the skin provides protection for the flesh below by allowing the moisture content of the flesh to be retained and thus ensuring the future plant (seeds) can grow.  The skin is also rich in vitamin C so try to eat the skin if possible.

This oft-overlooked fruit has wide-ranging benefits throughout the body.  Because it possesses so much water, it contains very few calories.  One cup of cucumbers has only 12 calories!  It has no saturated fat and is low in sodium.  Cucumbers are rich in vitamins C and K and potassium.  In addition, they possess vitamins A and B and many trace minerals including magnesium and silicon. 

Due to cucumbers’ few calories and high water content, they are a great addition to one's weight loss diet.  They are extremely low in the glycemic index so they won't spike your blood sugar.  For more about blood sugar and the glycemic index, click here.  The fiber in the skin will satiate you and suppress hunger pangs and cravings.  Furthermore, the abundance of water allows cucumbers to facilitate the removal of toxins in the body and is beneficial to the kidneys.  The diuretic effect results in excess fluids being excreted. 

Cucumbers have been used throughout the ages to revitalize skin.  You may have experienced this while getting a facial and having cucumber slices placed over your eyes.  The hydration and antioxidants help reduce inflammation and puffiness around the eyes.  Cucumbers also contain silica, an easily absorbed essential mineral.  Silica is the plant form of silicon that is necessary to strengthen our blood vessel walls, reduce pain from arthritis and promote bone growth.  Silica is a component of our hair, skin and nails adding elasticity as well as hardness.  And silica adds a youthful glow to reverse some of time's aging effects.  So add cucumber topically to relieve sunburns, lighten dark circles under the eyes, reduce wrinkles and other skin issues.  For more about skin health, click here.

Potassium and magnesium in cucumbers help regulate blood pressure.  The diuretic effect prevents fluid build-up resulting in lowered blood pressure.  The alkaline nature of cucumbers positively impacts many areas throughout the body.  One such area is the digestive system.  The alkalinity helps neutralize digestive problems such as ulcers, gastritis and GERD.  An alkaline pH also supports healthy bones.  When the body has too much acid from consuming highly-acidic foods such as meats, dairy, grains, soda and coffee, the body balances by using its alkaline reserves in the bones to neutralize the acid.  The result is weaker bones and teeth, the primary stores of alkalinizing minerals.  The combination of alkalinity, potassium, silica and vitamin K all support building healthy bones. 

Cucumbers are very heat sensitive.  It is best to refrigerate them after purchase and use within a week.  They should be medium green in color with firm, rounded edges.  Avoid cucumbers that are wrinkled or yellowed.  These are signs of over-maturity.  Many store-bought cucumbers are waxed.  The wax is added to allow the cucumber to retain its moisture and prevent bacterial growth during transit.  Conventional waxes are synthetic and may have harmful added chemicals.  I prefer to buy organic cucumbers.  You may find them either unwaxed or waxed.  Cucumbers may be used in salads, soups and salsas or as a substitute for chips.  For a refreshing and delicious cold summer soup, click here to try my cucumber and avocado soup.

Note:  Most people have no issues consuming cucumbers.  There are some people who may experience hives or itching around the mouth, throat or tongue.  If you have an allergy to ragweed, you may be more susceptible to cucumbers due to cross-reactivity.  If so, it may be best to avoid cucumbers and other foods in this family such as melons, sunflower seeds, chamomile tea and bananas. 

Enjoy the summer bounty of cucumbers and reap its many rewards!  Stay cool!
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Avoid the Vacation Downfalls

8/13/2014

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The countdown has started to your vacation.  Time to relax, recharge your batteries and be away from your daily stressors.  But these fun-filled days lounging around can wreak havoc on your waistline.  In fact, about 30% of Americans report that they either always or most often gain weight while traveling.  When you “let go”, poor food choices and lack of exercise are often the result.

Whether you are vacationing close to home or traveling far away, being prepared about food choices and exercise will be key to avoid putting on those unwanted extra pounds.  Moderation will allow you to enjoy but avoid over-indulging.  

Traveling by airplane:  While the airlines may profess that they provide healthy meal options, typically you are better off to bring some food from home and have your own choices.  You can bring a sandwich, cut-up veggies, fruit and nuts.  Your seatmates will be envious, and you will have saved yourself some cash on the high-priced airline choices.   When drinks are served, opt for water over the more calorie-laden sodas, juices or cocktails.  You will avoid the unnecessary calories and hydrate your body from the dry air found in planes.

Traveling by car:  Avoid the drive-thru.  It may save you time but at what expense?  Try to find a restaurant that has some good food options on your route.  Avoid the fried and greasy choices.  It will be better to go for grilled or baked foods instead.  Get out of the car, stretch and relax for a few minutes.  As with flying, pack some easy snacks like trail mix or nuts to avoid going long stretches without any food and being famished.

On vacation:  Avoid the urge to splurge.  Try to keep your indulgences to one time per day.  You can’t expect to treat yourself all day long without paying the price.  Typically, we let loose and consume far too many sugary foods.  Cut out the sugar and enjoy a meal with good quality protein and vegetables.  Excess sugar is not your friend and just creates the cravings for more sugar resulting in excess calories.  For more about sugar, click here.

Hotel Stays:  If you are staying at a hotel, try to see if they have a refrigerator.  If so, you can store healthy snacks to take with you while seeing the sites.  Definitely hide the mini-bar key.  Avoid the junk in the hotel fridge and save on your hotel bill and your waistline.  Eat a nutritious breakfast that encompasses some form of protein to begin your day.  Breakfast signals the body that the day is starting and revs up your metabolism.  For more about the benefits of breakfast, click here.

House/Cabin/Apartment Rentals:  If you are staying at a place that has a kitchen, making healthier options will be easier.  You can cook some meals with ingredients to meet your nutritional needs.  Attempt to eat the same amount and kinds of foods as you normally do.  If you want some local flavor in a foreign country, walk to the neighborhood food markets to experience how the locals eat and experience more fully their culture.  You’ll also save money in the process. 

Restaurant Dining:  When eating out at a restaurant, we may be tempted by the foods that are higher in fat and calories.  Listen to your body signals.  Only eat when you are hungry.  It’s tempting to want to try everything, but a few bites of a regional food should be enough to appreciate the culture and not pack on the calories.  Avoid all-you-can-eat buffets.  They encourage gluttony.  If you do go to a buffet, choose your food wisely being mindful of quantities.  Avoid going for seconds and try to use a smaller plate to trick your brain about how much food you really need. 

Beware of drinks, especially those with little umbrellas.  They are full of unnecessary calories and sugars.  That pina colada that you’re sipping in your bathing suit can have up to 600 calories!  If you are imbibing alcohol, try to have 1-2 glasses of water before and after an alcoholic beverage.  Water will help fill you up and keep you hydrated. 

Exercise:  Get your body moving.  Whether you have chosen to have an active vacation or a time of rest and relaxation, some exercise can boost your endorphins and thereby enhance your pleasure.  If you are sightseeing, consider getting out and walking or biking.  You want to avoid sitting most of the day on a bus or lying on a lounge chair (unless you are physically unable).  If you take the stairs instead of the elevator, you will also burn more calories.  If you are staying at a hotel, inquire if they have a gym or pool.  You can squeeze in 45 minutes to get a workout and still enjoy the type of vacation you desire.  For more about the little ways to incorporate exercise into your day, click here.  Remember to stay hydrated and drink water throughout the day, whether you are seeing the sites on foot or relaxing by the beach.  You will probably need to drink more than you normally do. 

Enjoy your vacation and feel rejuvenated!  Your body will be thankful.
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Taking Easy Steps for Better Fitness

7/30/2014

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“Take care of your body, it’s the only place you have to live”—by Jim Rohn

With our New Year’s resolutions a figment of the past and more than half the year behind us, let’s focus on some easy steps that can increase your calorie burn and get your body moving.

From early prehistoric times, our bodies are designed to move.  We were nomads, roaming and searching for food and shelter.  Our hunter/gatherer ancestors were thin because they subsisted on a diet of vegetables, fruit, tubers and some animal meat.  Unlike our modern society, they were always on the move.  Studies have shown that people who adopt a hunter/gatherer lifestyle typically burn between 600-1700 calories per day as opposed to those having a more modern, sedentary lifestyle who burn between 200-300 calories per day from physical activity. 

Incorporating more exercise or movement benefits us on many levels.  More energy, lower stress, increased productivity, improved sleep, better mental outlook and feeling happier are all byproducts of exercise.  Physiologically, utilizing your muscles signals the body to burn fat instead of carbohydrates.  The result is more balanced blood sugar levels.   Exercise also will aid in boosting your metabolic rate, the rate at which a person burns calories.   As we age, the body’s metabolic rate steadily declines.  However, adding exercise can significantly decrease this reduction.  Cardio and weight training have been shown to reverse this slowing of one’s metabolism. 

To lose one pound of fat, you need to burn 3500 calories.  Of course, this needs to be balanced with calories consumed by food and calories burned by exercise or movement.  As an example, a 150-pound person will burn about 470 calories in one hour of jogging or 300 calories in one hour of walking.  For more about calories and weight loss, click here.  But, there are simple ways to incorporate movement and light exercise into our every day activities that can increase the amount of calories we burn and have a positive effect on our bodies.  The new physical activity guidelines recommend 150 minutes per week of moderate intensity aerobic activity and two days of strength training exercises.  The time spent can be broken down into short segments even 10 minutes 3x/day is as beneficial as a 30-minute workout. 

Some suggestions for simple steps to enhance your fitness:

·      Get a pedometer to track your steps during the day.  The goal should be over 10,000 steps per day, which amounts to about 500 calories per day.

·      Stand or walk while talking on the phone instead of sitting.

·      While watching TV, lift some weights to incorporate strength-training exercise instead of being idle or the proverbial couch potato.

·      Do 8-12 pushups against a wall, abdominal crunches or tricep dips for muscle strengthening during those TV each commercial break that you’d rather skip anyway.  With an hour TV show, that’s about 5 sets of pushups or dips.

·      Try adding simple squats or other strength building exercises while doing every day chores.

·      Park your car in one of the farther parking spots when shopping to increase the amount of walking to your destination.

·      If you ride a bus or take a train, get off a stop early and walk the rest of the way to your destination. 

·      Take the stairs instead of the elevator.  This type of climbing is a great low-impact cardio workout.  Stair climbing can burn up to 472 calories in one hour for a 130 lb. person. 

·      If your house has more than one level or you work in an office with multiple floors, take the stairs and use a restroom that is on another level or farther away.

·      While standing in line, flex abdominal muscles for 10 seconds and repeat 10 times.  This will work on your core without anyone even noticing.

·      While shopping for a small amount of groceries, use your recycled bags to collect your food instead of a shopping cart.  You’ll get an extra weight workout. 

·      While walking, consider light ankle or arm weights to burn more calories and obtain some strength building benefits. 

·      Instead of meeting a friend for a lunch or dinner date, meet up for a game of golf, tennis or other sport.

·      While walking, try listening to an audiobook and you may find that you are so engrossed that you will walk longer than you normally do. 

·      Explore trails or streets in a new neighborhood.  The change of scenery can be refreshing to your mood and encourage you to walk longer.

·      Incorporate stretching into your day either by waking up a few minutes early, while watching TV or before going to bed.  It will help to lengthen the muscle fibers and help with range of motion.

·      Add exercise to your calendar as you would any other appointment.  Keep the commitment to yourself.  Determine how many exercise sessions to have during the week and reward yourself for attaining your goal.

Remember that proper nutrition and hydration are very important.  For more about hydration, click here.  Eating a balanced diet with protein to support muscle repair, healthy fats as a source of energy and fiber-rich carbohydrates to support the various body systems will enhance your workouts.  Click here to try these summer recipes for a nutrient dense meal that will provide the nutrients needed.

Commit to making small changes to your daily routine.  Change your mindset to move more and sit less.  All these adjustments add up to a more toned body, a higher metabolism and a more fit YOU!
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Heirloom Cantaloupe Delight

7/16/2014

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We’ve all heard of cantaloupe and honeydew.  But what are heirloom melons?  These melons are a hybrid form of cantaloupe, crossing a European-style melon with an Eastern style melon.  This heirloom variety is about 60-80 years old.  The blend of the melons used is proprietary with the result being a firm flesh melon full of sweetness and flavor. 

While the uniform netting around the exterior rind of the melon identifies most cantaloupes, heirloom cantaloupes have distinctive grooves running from one end of the melon to the other.  The exterior ridging changes color from green to golden yellow as the fruit ripens.  Typically, these hybrids are smaller than traditional cantaloupes, but their seed cavity is also smaller resulting in more juicy flesh. 

Heirloom melons are low in calories.  A quarter of a melon only yields about 50 calories so they are a great addition to the diet for those interested in weight loss.  Being low in calories is due to its high water content, about 90%, making it a perfect summer treat that can help quench your thirst.  Melons are easily digested with much of the digestive work occurring in the mouth via chewing and saliva. 

With its sweetness comes sugar.  Melons have a relatively high glycemic index at 65 but the glycemic load is low at 7.8.  The glycemic index (GI) is a ranking to understand how quickly a carbohydrate will break down and raise one’s blood sugar levels.  The higher the number on a scale of 0-100, the quicker the food breaks down into its simple sugar components.  The glycemic load (GL) as defined by Wikipedia, on the other hand, “estimates the impact of carbohydrate consumption using the glycemic index while taking into account the amount of carbohydrate consumed.  GL is a GI-weighted measure of carbohydrate content.”  It also takes into account the fiber and other components that will mitigate the breakdown of sugars.  So even though melon may appear to affect one’s blood sugar quickly, its GL is low making it a welcome addition to the summer diet.  For more about blood sugar regulation, click here.

These hybrid melons are also an excellent source of vitamins A and C, having 100% and 80% of the recommended daily value, respectively.  They also contain fiber, folate and important antioxidants like beta-carotene and lycopene.  They have no fat or cholesterol and are low in sodium.  Vitamin A, a fat-soluble vitamin, is a powerful antioxidant that is known for supporting our vision and immune system and the health of our mucus membranes and skin. 

Heirloom cantaloupes are rich in beta-carotene, a red-orange pigment that is an important antioxidant.  The body readily converts beta-carotene into the more useable form of vitamin A needed.  As an antioxidant, beta-carotene protects us from harmful free radicals that can cause various diseases and chronic conditions.  Studies have shown that beta-carotene supports lowering one’s cardiovascular risk.  In addition, if you consume at least 4 servings of beta-carotene-rich foods, there may be a lowered risk of developing certain cancers.  Over 500 different carotenoids have been identified in the plant and algae world with beta-carotene being the most prevalent in the human body.  It is best to obtain vitamin A from food sources to get the synergistic benefit of the multiple.

Vitamin C is a water-soluble vitamin that supports our immune system and works with vitamin A as another antioxidant.  For more about the benefits we obtain from vitamin C, click here.

Picking a good melon can sometimes seem to be an exercise in luck.  Here are some sensory cues to guide you into choosing a ripe and sweet fruit. 

·      Look:  The exterior of the melon needs to be the right color.  In the case of the heirloom melon, the ridgelines should be a creamy yellow.  The coloring of the underlying rind should also appear more yellow and not green.

·      Listen:  Next, some people say to knock on the melon to see if it sounds hollow.  Hollowness indicates ripeness.  I like to shake a melon to see if I can hear any of the juices rattling around.

·      Smell:  From the stem end, there should be an aromatic aroma that you associate with melon. 

·      Feel:  The rind should feel firm with a slight give.  If is too hard, it will need to sit out and ripen more fully.  If is too mushy, it is overripe and best to avoid purchasing it. 

Heirloom melons can be stored uncut at room temperature if under-ripe.  Once melon is ripe, store in refrigerator and eat within about four days. 

Experience the nuances of these delicious summertime melons and enjoy!
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Nectar of the Gods

7/2/2014

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The temperatures are rising and summer is upon us.  Fortunately, that means that fruits like nectarines and peaches are ripening and becoming abundant at the market.  Not surprising, nectarines and peaches are in fact from the same family.  The only genetic difference between the two is the expression of one recessive gene.  We see this gene expression as the smooth skin in the nectarine instead of the fuzzy covering found on peaches.  In addition, nectarines are usually smaller, more aromatic and contain more red tones on their skin. 

The word nectarine is derived from the Greek “nekter”.  In Greek mythology, nekter was believed to impart immortality.  However, peaches and nectarines originated in China more than 2000 years ago before being cultivated in Persia, Greece and Rome.  California farms grow over 150 varieties of nectarine, producing over 95% of the US crop.  Nectarines are typically firmer and sweeter than peaches.  So treat yourself to some of the different varieties and enjoy the nuances of flavor. 

Due to their similar genes, their nutritional profiles are also similar.  Nectarines are low in calories; 1 medium size nectarine is about 60 calories.  Nectarines are low in fat and have no cholesterol or sodium so beneficial for those concerned about sodium content or managing their heart health.  Nectarines are a rich source of vitamins A, C and K, dietary fiber, and potassium.  Furthermore, due to the low calories, fiber content and energy used to digest them, nectarines fill you up and can aid in weight loss.  They also contain vitamin E, B vitamins, calcium and iron.  For more info about peaches and stone fruits, click here.  Be aware that nectarines do contain sugar but are ranked on the lower end of the glycemic index.

While nectarines and peaches may be freestone or clingstone, most people choose based on their preferred flavor and color.  Yellow nectarines and peaches have more acid, which competes with the natural sugars and gives the fruit a more tangy taste.  The white nectarines and peaches are classified as sub acid resulting in a mellower and sweeter flavor.  Your taste buds will be the best judge of which you prefer.

The skin of nectarines is a great source of antioxidants.  Just as our skin is designed to protect us from external assaults, the phytonutrients on the exterior of produce are a defense mechanism for the plant.  By eating these phytonutrients, which are antioxidants, we obtain these benefits.  A simple rule of thumb, the deeper the color of a fruit or vegetable, the more antioxidants it contains.  Antioxidants are believed to protect our bodies by capturing and ridding us of free radicals, which cause cellular damage and possibly contribute to disease and aging.  Beta-carotene, one of the antioxidants found in nectarines, is believed to help protect the skin against certain cancers possibly by reducing oxidation caused by UV light and other environmental toxins.  Nectarines also contain lutein and lycopene; antioxidants currently being studied for their support in eye health, particularly preventing macular degeneration and cataracts.  So make sure you eat the skin as well.

The flesh of the nectarine also contains antioxidants albeit in lower quantities than the skin.  The yellow flesh varieties have higher levels of carotenoids since these antioxidants are responsible for the yellow/orange coloration of produce.  The carotenoids are converted to vitamin A, providing support for the immune system, vision and normal growth.  The white-fleshed nectarines, on the other hand, typically have higher amounts of ascorbic acid, also known as vitamin C.  Overall, both yellow and white nectarines are about comparable in antioxidant capacity, but with variations in the specific antioxidants found in each. 

In addition, nectarines are full of vitamin C.  One nectarine contains about 12% of the RDA for vitamin C.  During the 16th and 17th century, as explorers and sailors developed scurvy, doctors realized the importance of vitamin C in the diet.  Fortunately, we now have plentiful resources to obtain vitamin C-rich foods.  So what else does vitamin C do for us?

  • It provides immune system support.  While vitamin C may not prevent a cold, it does seem that it can reduce the length of sickness and have us back on our feet in a shorter time.

  • Vitamin C may protect against cardiac disease by reducing our risk of plaque buildup in our arteries as well as keeping our arteries and veins pliable.

  • Vitamin C is essential for collagen formation; the main structural protein found throughout the body.  Collagen is found in bone, cartilage, skin and blood vessel walls.  It also helps our skin have good elasticity.

  • Vitamin C helps to repair wounds more quickly.  For those having surgery, having more vitamin C may shorten recovery time (Ask your doctor before self-treating with increased vitamin C).

  • As an anti-oxidant, it can neutralize oxidized vitamin E and render it back to its beneficial antioxidant state.

  • Vitamin C is a co-factor in the absorption of iron, necessary for the synthesis of red blood cells and other metabolic functions.

  • Vitamin C is essential for supporting the adrenals, the glands responsible for our stress response.

Vitamin C is a water-soluble vitamin.  As such, it cannot be stored in the body.  Any extra vitamin C is excreted.  We are one of the few animals that cannot manufacture our own vitamin C.  Thus, we must obtain it from our food.  According to Dr. Andrew Weil, the body can utilize up to 250mg of vitamin C per day if needed.  Vitamin C is very sensitive to heat and oxygen.  Fruits and vegetables containing vitamin C will begin losing the vitamin as soon as the produce is cut.  To maximize your intake of vitamin C, use the food quickly and eat it in its raw state as much as possible.  If cooking is required, try to use as little heat and shorter cooking times.  While raw is best, if cooking is required, steaming is the preferred method to retain as many nutrients as possible.

Nectarines and peaches are fruits that are heavily sprayed with pesticides.  Try to buy organic if possible.  If buying conventionally, wash off the pesticides.  For advice on washing pesticides, click here.  Or buy these stone fruits labeled with CCA (California Clean Growers).  For info about their unique farming practices, click here. 

Nectarines and peaches can be used interchangeably. Enjoy these wonders of the season.  They are a great snack raw, sliced uncooked (just before using) on a salad, as a complement to chicken and make a great dessert.  Click here for a delicious dessert.  Enjoy these juicy fruits with all their benefits!


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Stone Fruit Straight From the Farm

6/18/2014

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How can you resist fruit with the names “Honeykist”, “Diamond Ray”, “Snow Princess” or “Ice Princess”?  These are some of the varieties of nectarines and peaches coming straight from Paul Buxman’s Home Sweet Ranch near Fresno.  And sweet is just what this fruit is!  The flavors are a delight for the taste buds.  I had the pleasure to interview Paul about his farm and unique growing techniques.  Once you learn about his farming practices, you will appreciate these local, intense fruits even more!

Large peaches and nectarines have just 68 calories and no sodium or cholesterol.  They both are high in fiber, providing about 10% of the RDA.  In addition, they are also rich in vitamin C and vitamin A, providing support for our immune systems, skin and bone health.  Both inside and out, peaches and nectarines are filled with significant antioxidants that help combat harmful free radicals.  For more about the benefits of these stone fruits, click here. 

To the interview with Paul…

How did he get into farming?

Farming has been in his family’s blood for three generations.  He inherited the family ranch, now at 55 acres, and feels a strong relationship with the earth.  The farm grows peaches, nectarines, plums, persimmons, mandarins and seedless concord grapes.  In addition, they have set aside a plot of land where other produce is grown for the community. 

With so many different fruits, tell us about the running of Home Sweet Ranch?

The farm has 30-35 different fruit varieties.  Fortunately, the different fruits ripen sequentially so that each variety can get the attention it needs.  In addition, Paul and his wife, Ruth, use any overripe fruit that can’t be sold commercially to make fruit preserves that are then hand signed.  The days are long—5 am to 9 pm with Sundays off.  They employ about 10 people some of whom have been with them for 20-25 years.  They treat their workers like their own family and their welfare is paramount.  They would much rather lose some fruit than have their workers be sick from working in 110-degree weather.

Having tasted the peaches and nectarines, they are truly delicious.  What’s involved in knowing when the fruit is ready for harvest?

Judging the fruit is not an exact science.  The riper fruit will be at the top of the tree.  If it has a green tinge, then it is not ready.  Unlike commercial growers who pick the fruit up to three weeks early and let it ripen while in transit, Paul and his crew pick the fruit when it is ripe since they don’t have to account for the extra time to get from the farm to the store.  In fact, his fruit is delivered within 24 hours of picking.  Wow—that is so fresh!  It is also the reason that the varieties that he grows are so sweet and delicate.  They can opt for varieties that are less durable but taste “honey kissed”.  He looks for overripe fruit on the ground and then picks 10 pieces of fruit.  If two are overripe, then the picking can begin.  Any overripe fruit is not thrown away.  It is used to make their signature homemade preserves. 

What’s the process of growing a wonderful product without the use of pesticides?

After a lot of experimentation, he developed a process called integrated pest management (IPM) allowing the beneficial bugs and insects to do the work in ridding the fruit trees of harmful pests. In fact, the farm received the EPA’s first IPM Innovator’s Award for the reduction of pesticide use.  Weeds are encouraged to attract the beneficial insects that will fight off the pests that can wreck havoc on the fruit trees. 

With California in a serious drought, tell the readers what the farm is doing to reduce water usage?

Home Sweet Ranch is using 75% less water now than it did five years ago.  Instead of drip irrigation that only gets water to the upper level of soil by the root ball, they water via furrows of pumped ground water that extend to the drip line thus optimizing our precious water.  In addition, mulch is used extensively.  Not only will mulch lower weeds in unwanted areas, it adds important nutrients back into the soil.

Compare the peaches and nectarines grown at the farm with the big commercial supermarkets?

If you eat the farm’s fruits, you will know with the first bite that you are having something special.  They are infinitely sweeter.  In terms of nutrition, the USDA level of vitamin C is 200% above conventionally grown peaches and nectarines.  In addition, other nutrient levels are much higher as well.  For instance, calcium is much enhanced due to the compost used.  The compost is partially comprised of chicken bones and eggshells that are rich in calcium, which then leaches over time into the soil and is then taken up by the roots of the tree.  Also, when you get fruit picked the day before, the vitamins, minerals and antioxidants haven’t had the chance to degrade as those that have been sitting for 2-3 weeks.  To appreciate more fully about eating as locally as possible, click here.   

 What’s the process to get the different varieties and flavors in the fruit?

The different varieties of peaches and nectarines are a result of pollination.  The farmer can act as the pollinator instead of bees and birds.  In fact, “every good farmer is a geneticist.”  To create a new variety, it takes years of experimentation.  Grafting may be used on trees that are past their prime.  Alternatively, the farmer may pollinate the fruit by hand to get exactly the characteristics desired.  Flavors are tricky.  It is dependent on the genes.  White peaches or nectarines are typically less acidic and have floral notes.  They are very sweet and easy to digest.  These are sometimes referred to as “sub acid”.  The acid fruits are those with yellow flesh.  The acid (this includes vitamin C which is also called ascorbic acid) acts as a flavor carrier. 

Farming these fruits is a labor of love.  As Paul so eloquently states “Anything not about love is not anything”.  Here’s to our local farmers and the products of their love!
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Chock Full of Cherries

6/4/2014

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Memorial Day has just passed and summer is around the corner which means that we are in the beginning of cherry season.  Since cherry season is short, be sure to take full advantage of the three months when you can purchase the freshest and sweetest of these little gems. 

Cherries date back to 300 BCE, and likely originated in an ancient Turkish town called Cerasus.  They arrived in America with our earlier settlers in the 1600s.  Cherries are known as drupes; they are fruit with a thin skin, fleshy pulp and a stone containing the seed.  Cherries are part of the rose family, which also contains apricots, plums and peaches.  There are two primary types of cherries grown—sweet or sour.  Sweet cherries, the most noted of which are Bing, come in more than 500 varieties and have enough innate sugar that eating them raw is a favorite sweet treat.  In the US, about 85% of sweet cherries are grown in Washington, Oregon and California.  Sour cherries are too tart for most of us to eat raw.  They are typically used in pies or sauces.  The majority of US-grown sour cherries are produced in Michigan.

Both types of cherries have more innate sugar than many other fruits.  Keep the sugar content in mind when choosing what fruit to consume.  While not significant, sweet cherries are higher in calories than sour due to their increased sugar content.  For example, one cup of sweet cherries has 87 calories compared to 77 calories for sour cherries.  This difference in sugar amount may be moot, as most sour cherries will be used in recipes that call for added sugars.  Another significant difference is that sour cherries are loaded with vitamin A—they have a whopping 2000 IU in a cup versus sweet cherries that have just under 100 IU per cup.  Vitamin A supports our vision, skin health, immune system and red blood cell production.  Both types of cherries are very good sources of vitamin C, copper and manganese.  In addition, the antioxidants in cherries make them a “go to” food for certain conditions.

The darker the color of the fruit, the more antioxidants it possesses.  So the deep purple color of Bing cherries is an indication of its powerful antioxidants, specifically the flavonoids.  Antioxidants help the body repair damage done by free radicals that may be generated during metabolic processes or from environmental sources.  For more about antioxidants, click here.  Let’s look at some of the benefits we may obtain by adding cherries into our diet.

·      Gout is a form of arthritis that occurs when the body accumulates excess uric acid in the blood causing inflammation and swelling.  Cherries (both types) and cherry juice have been used to relieve gout symptoms.  In fact, a Boston University study showed that consuming ½ cup of cherries (about 10-12 cherries) for just two days resulted in a 35% lower risk of a gout attack.

·      Tart cherries are a natural source of melatonin, the hormone that helps the body regulate its circadian rhythms (sleep and awake cycles).  Two tablespoons of tart cherry juice have been shown to be as effective as a melatonin supplement.  How exciting that you can have a natural sleep aid right in your refrigerator!

·      Both types of cherries are loaded with potassium, which is a natural blood pressure reducer.  Potassium works by offsetting salt and regulating the body fluids.  As a reference point, one cup of cherries is about equivalent in potassium content as one small banana.  In addition, cherries also contain quercitin that supports the blood vessels by allowing them to be more relaxed and elastic.  For more about salt content in food, click here.  Note that excess sodium or potassium can present problems.  Of course, if you have high blood pressure, consult with your physician before making any dietary changes. 

·      Tart cherries may also relieve exercise-induced pain.  The antioxidants found in these cherries may be protecting the muscles from damage as well as exerting an anti-inflammatory response.

·      Osteoarthritis has also shown improvement with both sweet and tart cherry intake.  The anthocyanins, responsible for the deep purple color, are antioxidants that can relieve inflammation by affecting the same pathways used by ibuprofen and naproxen without any adverse stomach effects.  A lowering of the anti-inflammatory blood markers was used to validate the anti-inflammatory properties of cherries.

·      The unique composition of antioxidants in cherries has been studied for their anti-cancer properties.  The anthocyanins, beta-carotene (found in sweet cherries), vitamin C and quercitin may act synergistically to help fight cancer cells that have formed in the body. 

Pick your cherries with care.  Cherries should have bright and glossy skin.  The darker the skin, the more health benefits you obtain.  The fruit should have a little give and not be too hard.  Cherries will not ripen after picking so choose cherries that look ready to eat.  Place unwashed cherries loosely in a plastic bag to minimize any damage.  Refrigerate for up to a week.  Be aware that cherries are typically sprayed with pesticides multiple times during their growth cycle.  Try to buy cherries organically or without pesticides or wash to remove any pesticide residue.  For a guide on washing conventional produce, click here. 

Enjoy these summertime treats and reap their powerful benefits!


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The Root of All That's Ginger

5/21/2014

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Gyin-thot.  Salabat.  Kimchi.  Beni shoga.  Or some more familiar foods--Ginger ale, gingerbread, ginger tea and ginger beer.  Ginger has been used for thousands of years both as medicine and in cuisine.  Ginger's family name is zingiber officinalis.  Ginger is derived from the Sanskrit name "singabera" meaning "horn-shaped".  The ginger family also includes turmeric, cardamom and galangal root.  All these spices thrive in tropical climates.  Except for cardamom, which is a seed, the other spices are all roots.  Ginger and turmeric are both rhizomes or rootstocks where the roots grow out from an underground stem.

Ginger has been a staple in Chinese medicine for over three thousand years.  In fact, traditional Chinese medicine describes ginger as "restoring yang" and "expelling cold".  It is a warm spice and believed to cleanse the body of toxins.  Its therapeutic properties are wide-ranging throughout the body.  One of its better-known benefits, recognized in both eastern and western medicine, is as a natural therapy to relieve nausea either from motion sickness or morning sickness without any drug side effects.  Ginger aids in reducing flatulence (intestinal gas) as well as stomach pains and diarrhea.  Ginger's digestive benefits may explain why pickled ginger traditionally accompanies raw fish used in sushi and sashimi.

Therapeutic uses of ginger include:

•   Ginger may relieve asthma symptoms by allowing smooth muscles in the airways to relax.

•   Ginger may be used to help relieve migraine headaches. 

•   A University of Georgia study found that daily ginger reduced exercise-induced muscular pain.

•   Ginger was shown to alleviate pre-menstrual pain by 83% compared to 47% from a placebo. 

•   Ginger can be a great addition for those with diabetes.  It has been shown to protect the nerves and lower blood triglyceride levels in diabetics.

•   Ginger root aids in lessening the effects from the common cold and flu by acting as an antihistamine and decongestant.

•   Ginger root is fever reducing and anti-bacterial. 

•   Ginger's anti-inflammatory properties may help in reducing osteoarthritis pain. 

•   Ginger may assist in controlling high blood pressure by acting in a similar way to calcium channel blockers.  This mechanism allows the blood vessels to be more elastic.

•   In animal studies, ginger has been found to lower LDL (bad) cholesterol and triglycerides and increase HDL (good) cholesterol. 

•   Ginger helps relieve the symptoms of high altitude sickness.

•   Ginger supplements used in conjunction with anti-vomiting medications help alleviate nausea symptoms caused by chemotherapy.

•   Ginger and its cousin, turmeric, are being researched for their ability to lower the incidence of cancer.  For more about natural cancer strategies click here.

Ginger root is a knobby root that has a thick light brown skin that should be peeled before use.  Inside, the flesh may be yellow, white or red depending on the variety.  As a spice, ginger has been added to many Asian foods.  It arouses the senses.  It is a powerful pungent spice that "heats your insides".  Its unique aroma stimulates the olfactory glands.  Ginger mellows with cooking. When used in its dried or powdered forms, the taste will be different.  One teaspoon of fresh ginger only has one calorie so don't be afraid to add it to dishes.  It contains both vitamins B5 and B6 that are needed for the body's energy production.  In addition, it also contains potassium, magnesium, manganese and copper. 

Ginger has a high ORAC score indicating that it has high antioxidant properties.  For more about antioxidants, click here.  Some of ginger's powerful properties are due to these antioxidants, specifically gingerols.  They are anti-inflammatory in nature, which may explain ginger's ability to ease pain from arthritis.  The gingerols also protect against free radicals.  Gingerols also are responsible for many of the other properties listed above. 

To prolong the life of fresh ginger, place it in a plastic bag with as much air removed as possible.  It can then be refrigerated up to a month.  Use fresh ginger if possible to get the maximum flavor and nutritional benefits.  If using ground ginger, keep in mind that powdered spices only last for about six months before they lose their potency.  Besides mincing fresh ginger to add to stir-fry dishes, slices of ginger can be added to hot water to make ginger tea and added to chicken stock to augment their use as "Jewish penicillin".  For a delicious recipe using ginger, click here to try my Tree of Life Stir Fry recipe.  Ginger slices may also be added to footbaths to improve the skin and fight discoloration and the effects of aging. 

Note that those with a bleeding disorder or those on blood thinners should avoid ginger.  Also since ginger stimulates bile flow, care should be used if you are prone to gallstones.

Enjoy this wonderfully flavored spice and reap its powerful benefits!


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Egg Facts Unscrambled

5/7/2014

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Have you been staring at the egg cartons and wondering which carton you should buy?  Should you buy cage-free, free-range, pasture-raised, omega 3-enriched or organic?  Should eggs be part of your diet especially if you are worried about high cholesterol? 

Eggs have been consumed around the globe since the earliest days of human civilization.  Not only have they been an integral part of our diet, they have also played a symbolic role in many religions.  Eggs symbolize birth, rebirth, longevity and immortality.  For example, in both the Christian and Jewish faiths, eggs play a symbolic role in the Easter and Passover holidays.  Since both are spring holidays, the rebirth of the land comes into play.  But let's go over some questions that may be forefront in your mind about these oval wonders.

Should eggs be consumed as part of the diet? 

Eggs are an easy to way to incorporate protein into one's diet.  And the protein is complete meaning that it has all the essential amino acids that the body needs.  For more about the importance of protein, click here.  In fact, eggs are used as the reference against other proteins because of their nutritional properties.  One egg has about 70 calories.  Eggs are also high in all the B vitamins especially choline.  They contain iodine, selenium and vitamin A as well. 

What's the difference between white and brown eggs?  And why do brown eggs cost more?

There is no nutritional difference between white and brown eggs.  The shell color is based on the type of hens laying the eggs.  Those hens with white ear lobes and typically white feathers lay white-shelled eggs.  Hens with red ear lobes usually have brown feathers and lay brown-shelled eggs.  The higher cost of brown eggs is due to the hens being larger and consuming more food and needing more maintenance. 

Do eggs have more cholesterol and cause heart disease?

The general public has shunned eggs for many years due to the belief that eggs would elevate one's overall cholesterol numbers.  However, some current research is finding that the cholesterol in eggs does not increase one's overall serum (blood) cholesterol.  Another study found that egg consumption actually raised HDL, our "good cholesterol".  Also noteworthy is the importance of cholesterol throughout the body.  This much-maligned compound is the precursor substance in manufacturing all the sex and steroid hormones, bile and vitamin D.  It is also a key component of every cell membrane in the body ensuring that nutrients flow efficiently into and out of the cells.

Are egg yolks or egg whites better for you?

Egg yolks are one of the richest sources of B vitamins, especially choline.  Choline is one of the key structural components of the cell membrane.  Thus, you can understand why cholesterol is so important for the membrane integrity.  Choline also is an essential player in the neurotransmitter, acetylcholine, which is responsible for heart, muscular and intestinal communications.  One egg yolk provides 25-33% of the daily intake of choline.  Quite impressive for one egg yolk!  The yolk also contains the carotenoids, lutein and zeaxanthin, both important in eye health.  Egg whites are low in calories and possess most of the protein found in eggs.  The whites also are high in vitamins B2 and B3, selenium and to a lesser degree manganese, magnesium and potassium.  Better to have the complete egg.

What about the omega 3 content in eggs?

Omega 3 fats are found in virtually all egg yolks.  The amount of omega 3s varies by the hen's diet.  When eggs are labeled "omega 3-enriched", it indicates that the feed has been supplemented with additional omega 3s in the form of flaxseed.  Flaxseed is fairly expensive so you will find these eggs will be more costly.  When eggs are pastured, the omega 3 fats are from foraged foods such as alfalfa and clover.  For more about omega 3 fats, click here.

What are pastured eggs and what are their benefits?

Pastured eggs are from hens that are outdoors eating their natural diet of seeds, grasses, legumes, insects and worms.  Pastured eggs typically have less cholesterol in their yolks, 25% less saturated fat, 66% more vitamin A (as seen in the intense orange colored yolk), two times more omega 3 fats, three times more vitamin E and seven times more beta-carotene than conventionally-raised eggs.  Pastured eggs will provide more nutritional benefits.  Typically these eggs can be purchased at farmers' markets or specialty markets.  Or you can become one of the growing number of people raising their own chickens and know exactly what is going into your eggs.   

What do the different labels mean?

Cage-free:  The hens are un-caged inside and rarely go outdoors for their normal activities.  With no sunshine, their vitamin D levels will probably be reduced.

Free range:  The hens have access to the outdoors although they stay mostly indoors. 

Vegetarian-fed:  The hens are fed a vegetarian diet of mainly soy and corn, typically GM (genetically modified).  This diet is not the natural hen’s diet. 

Natural:  This is meaningless as all eggs are natural.

Hormone-free:  This is also meaningless as all hens are prohibited from receiving any hormones.

Certified organic:  The hens cannot be caged and must have access outdoors.  Their feed must be certified organic and antibiotics are prohibited. 

Omega-3 enriched:  The feed is enriched with omega 3s resulting in the eggs containing twice the amount of omega 3s than conventional eggs.

Pastured:  Hens range and forage outside eating their typical diet.  The result is a more nutritionally dense egg.

What does the grade of eggs mean?

The grade of eggs is based on their cleanliness, firmness and thickness of the whites, the absence of yolk defects and the size of the air sac inside the shell. The best score is AA.  The shelf life is related to the egg grade.  Typically, refrigerated eggs will last for three weeks.  If eggs have a foul odor, throw them out. 

What is best way to store eggs?

Store bought eggs should always be refrigerated as soon as possible.  The fresher the eggs, the better.  Eggs should be stored in their original carton to prevent loss of moisture and to prevent picking up any odors.  Eggs should not be stored in the refrigerator door since the eggs will be exposed to heat loss.  Store eggs with the pointed end down to preserve the air sac.

Eggs are a great addition to one's overall diet and can be prepared in many ways.  For a delicious egg recipe, click here to try my vegetable frittata.  Bon Appetit!
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To Juice or To Blend

4/23/2014

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Have you been hearing the buzz about juicing and wondering if you should jump on the bandwagon?  Are juices or smoothies better for you?  Let’s explore the differences between the two so you can make an appropriate choice based on your individual needs.

Juicing:

Juicing is defined as the process whereby the liquid part of a vegetable or fruit is extracted.  The extraction process removes the insoluble fiber by squeezing the pulp of the plant.  The remaining liquid is an alkaline juice that is a powerhouse of vitamins, minerals, soluble fiber and antioxidants.  Drinking fresh vegetable juice allows us to detoxify the body of harmful substances that may have accumulated.  By drinking these juices, the body has a chance to repair the digestive tract and strengthen the immune system since the body doesn’t need to spend time and resources breaking down food.  Nutrients pass quickly into the blood stream fueling our cells.  If you juice, be aware that juices, especially fruit juices, are full of sugars and without the all-important insoluble fiber, blood sugar regulation can be adversely affected.  For more about blood sugar, click here.  To keep sugars lower, opt to juice more vegetables than fruit.  Harvard researchers have found that just one serving of fruit juice per day can increase the risk of developing type II diabetes by up to 21%.  In addition, because of the missing fiber, juices will not satiate you for long; you may notice hunger pangs more quickly than when eating a regular meal.  Fresh juice should be consumed soon after preparation; otherwise the health-promoting nutrients degrade upon exposure to the air.  If you are not consuming all the juice, it can be frozen for later.

Juicing requires the right equipment.  A good quality juicer can range from $100-$400.  Furthermore, the juice will only be as good as the ingredients used.  To get a full glass of juice, you need to purchase a lot of produce.  For example, to make 1 8-oz. glass of juice, you would need about 5 to 7 carrots, 6 large celery stalks or 1 bunch of spinach weighing roughly one pound each.  Since many vegetables are used, you can obtain your full servings of veggies and fruit per day (7-10 servings of vegetables and 2-3 servings of fruit per day are the current guidelines) more easily.  Another downside of juicing is the clean up.  Most juicers have many parts that all need to be thoroughly cleaned after use.  Some people find this task to be a large deterrent.  Remember that if juicing, regular meals should also be consumed to obtain all your nutrients.  If juicing for detox, only consume a liquid diet for no longer than 2-3 days.

Blending:

While juicing extracts the liquid portion of the plant, blending uses the entire vegetable or fruit.  All the fiber found in the plant is retained so smoothies will provide more energy for a longer period.  Blood sugar spikes that can occur with juices are mitigated in smoothies as the nutrients are released more slowly into the blood stream.  The fiber in smoothies also provides additional health benefits by supporting the digestive system, lowering LDL levels and aiding in weight loss.  For more about the benefits of fiber, click here.  Smoothies have more volume.  As such, you won’t consume nearly the same amount of produce as you will by having a glass of juice, but they will fill you up and have plenty of the same health-promoting nutrients. 

All that is needed for making smoothies is a good blender, which most people already own.  Produce is still needed but not in the same quantities.  For instance, if making a smoothie, you might add 7 kale leaves as part of the mix.  When juicing, 7 kales leaves yields 1.5 ounces of juice.  Other foods such as protein powders, flaxseeds and nut butters can be added to the mix.  Smoothies can be a delicious breakfast that keeps you full and energized until lunch or a nice afternoon snack.  Typically, I make a mixture that is about ½ fruit and ½ veggies with protein powder and coconut water.  Click here to see my smoothie recipe.  Clean up is relatively easy and not as time consuming as with juicing.    

Both juices and smoothies work on getting our bodies to a more alkaline state.  The pH of the body plays an important role in keeping us healthy.  Our bodies function optimally when they are slightly alkaline.   To accomplish this, we need to consume more alkaline forming foods, namely most vegetables and some fruits.  When the body is more acidic, we may experience low energy, poor health and excess weight.  To handle an acidic load, the body tries to neutralize the acid by releasing calcium and magnesium stored in the bones.  When calcium stores are reduced, our bones may become weaker.  Other conditions that are related to excess acidity are elevated LDL cholesterol, fat cells (as a storage mechanism), gout, kidney stones and gallstones (where acid is in the form of uric acid).  When we achieve a more alkaline environment, we can excrete the acidic waste more efficiently and attain better overall wellness.  For more about pH, click here.

Enjoy your veggies in whatever form you choose.  Your body will thank you!
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