Superfoods: Quinoa

Quinoa (pronounced Keen-wah) is one of the most bland looking, yet most talked about superfoods of the past 2 years. This is due to both its versatility in cooking and the fact that it is a gluten-free grain. It you suffer from celiac disease, consider adding this to your nutrition regime.

Other interesting facts about Quinoa:

High Protein – Quinoa is a great protein alternative for those looking to eat more vegetarian or simply those just wanting to eat more whole foods. Quinoa can promote weight loss, build muscle, alleviate migraine headaches, help diabetes, promote cardiovascular health and prevent hardening of the arteries. It does all this and more while it fulfills its role as a super antioxidant.

Unique – Quinoa is considered a balanced protein, as it contains most of the key life supporting nutrients, along with all eight essential amino acids. This balance makes it highly digestible and completely unique in the plant kingdom.

Rich in Vitamins – Aside from its high protein content, quinoa is high in fibre, and vitamins: potassium, phosphorus, magnesium, iron, copper, folate, and manganese. It is also abundant in linoleic acid, the essential fatty acid for the immune system.

Now for the best part.

It is very easy to cook!

An easy recipe that serves as a main or side dish, and leftover for lunch on its own or in a multigrain wrap:Continue reading→

Superfood: Sauerkraut

Sauerkraut is fermented and pickled cabbage that is quite popular as a condiment to hot dogs, sausage, corn beef, and other meat dishes. Sauerkraut is made by a process of pickling called lacto-fermentation and if properly made and air-sealed does not require refrigeration until once opened. The German method of making sauerkraut uses Juniper berries.

There are many great health benefits to eating fermented foods. Some of the awesome benefits of sauerkraut include:

1. Immune Booster – The naturally occurring phytochemical by-products of sauerkraut help boost the immune system which leads to a decrease in a number of health problems. The common cold, skin problems, and even weight gain are all aided by a healthy functioning immune system.

2. Cancer Fighter – The results of a study published in the Journal of Agricultural and Food Chemistry concluded that the fermentation of cabbage produced a substance called isothiocynates, which prevents cancer growth, particularly in the breast, colon, lung, and liver. A recent study by the American Center for Cancer Research found that the lack of consuming sauerkraut, a traditional part of the Polish diet has a profound effect among Polish women in the United States who have much higher breast cancer rates due to the “Americanizing” of their diets. This dietary change was especially significant while they were in still in adolescence.

3. Digestive Aid – Sauerkraut is one of the few foods that contain the bacterium Lactobacilli plantarum. L. planatarum is a very dominant strain of healthful bacteria which helps your digestive system in the following ways: boost the immune system by increasing antibodies that fight infectious disease help inhibit pathogenic organisms including E.coli, salmonella, and unhealthy overgrowth of candida (yeast). It also creates antioxidants (glutathione and superoxide dismutase) that scavenge free radicals which are a cancer precursor. Sauerkraut transforms hard-to-digest lactose from milk to the more easily digested lactic acid. It neutralizes the antinutrients found in many foods including the phytic acid found in all grains.

4. Constipation reliever – A long standing folk remedy to keep the intestines clean and regular leading to an overall feeling of well-being. The fermentation process increases the nutrient value of cabbage, particularly the vitamin C levels. It also assists the breakdown and assimilation of proteins.

Interested in making your own sauerkraut? Alton Brown has an easy recipe that we love.

Try substituting sauerkraut as a side for any protein based meal particularly pork.

Try adding it to your regular grilled cheese sandwich. Try it in the morning alongside scrambled eggs with a piece of your favourite grain bread.

Health: How Echinacea Boosts the Immune System.

More and more we are realizing that the flu shot is not all it is cracked up to be, and its true effectiveness is being brought to light. While there are certain high-risk groups* that benefit from it, the vast majority of us would do much better by eating more whole foods and if necessary supplement with Echinacea.

What is it?

Echinacea is a Native American plant which is categorized as an immunostimulant, known to boost a body’s immune system.

How does it work?

First, a brief introduction to how the immune system works. A key component of the immune system is the white blood cells which are the body’s first line of defense. If a flu virus enters the body and begins to multiple, the white blood cells require help from the T-lymphocytes, and also from lymphocytes. All these working together allow the body to destroy the viruses that have invaded it.

Echinacea stimulates the body into producing more white blood cells. It also stimulates the release of interferons – the body’s fighting weapons. Echinacea also helps to prevent bacteria from producing an enzyme called hyaluronidase, which works through the membrane, and invades tissue.

Together with the immune system, Echinacea is a powerful 1,2 punch against flu and colds.

When should you take Echinacea?

Some adults take Echinacea on a daily basis to prevent colds and flues from developing. Others people will begin to take it once they feel a cold coming on.

Remember, food intake and quality sleep are the best defenses against cold and flu – so always ensure your whole foods intake is at a maximum before you take supplementation for your immunity.

Who should take it?

Please consult with your holistic practitioner and/or doctor before taking any supplements as they may interact with any medication or supplements you are currently taking.

Echinacea is not recommended for children under the age of 6 as they have not yet bolstered their own immune system’s resistance.