As you've entered the new year, what has been on your mind? What have you been thinking you'd like to change about yourself or to accomplish in your life? Do you have a particular health, weight loss, or fitness goal? Do you have a buried dream that you want to resurrect? Do you need a new job or want a different one? Do you have a desire to make a difference in the world? This is the time of year when we all start thinking about making a fresh start. We have hope in the year ahead and we feel we've been given a clean slate to become who we want to be....and we are right.
Now, ask yourself what, if anything, might be holding you back. Have you already started pursuing your goal? If not, why not? Why haven't you already set yourself on a course to accomplish your goal, realize your dream, or make the change within yourself? We all have the same reasons that hold us back from living the lives we really want: fear that we'll fail is a big one; not feeling like we deserve what we want is another; worry about what other people will think is a biggie; worn out recordings in our minds that tell us we're too old, that it's too late, that we're not smart enough, that it's going to be really hard, and on and on. Have you ever stepped back as a silent observer to listen to the bill of goods your mind tries to sell you every day? Most of it is garbage....and it isn't even true!
The truth is that you (all of you) are creative, resourceful, and whole and you can accomplish anything you set your mind to. Do you realize that everything in your life started out as a thought? Do you want to make a change? Change your thoughts! Begin to think thoughts that are in line with your goals. Begin to question the worn out recordings playing in your mind that bring you down and start to believe the truth about yourself. Make sure the picture you have of yourself is the "you" that you really want. Project yourself into the future and see yourself accomplishing your goals, living the life that you want, and being the person you want to be. The real you is not the negative recordings.The real you is great, strong, beautiful, at peace, loving, and joyful.
You were created in the image of Love, the most powerful force in the universe. Love is living on the inside of you and will help you to accomplish anything you want. And when you start pursuing your most cherished goals and dreams and living the life you truly desire you will start to get happy, and then you will pass happiness and hope on to others.
Yes, the new year gives us a clean slate, but every new day does, too. Go for it!
Tuesday, January 4, 2011
Monday, November 29, 2010
HC's "Top 10" -- Coconut Oil
There are so many reasons to incorporate coconut oil into a healthy eating plan. Coconut oil is one that can safely be used when cooking because of its tolerance to high heat, unlike most oils which change structure and become unhealthy after reaching higher temperatures.1 The healthiest coconut oils are those that are cold-pressed and virgin or extra virgin.1
Coconut oil is high in fat, but most of it is of a healthy kind referred to as medium-chain triglycerides (MCT's) and does not raise cholesterol.1 One of these MCT's is lauric acid which has been shown to provide antiviral, antibacterial, and antimicrobial support.1
Some health conditions caused by bacteria that are killed by the MCT's in coconut oil include strep throat, food poisoning, urinary tract infections, meningitis, gonorrhea, Chlamydia, Helicobacter pylori, candida, and others.1 Coconut oil strengthens the immune system and, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth, including coconut oil into an infant’s diet increases the absorption of amino acids, calcium, and magnesium.1 Interestingly, osteoporosis is rarely found in populations of people who regularly consume (unsweetened) coconut and coconut oil.1
Coconut oil is a solid oil with a melting temperature of 76 degrees.2 Therefore, it is in liquid form when inside the body. Coconut oil can be used in place of margarine, butter, or any other oil in cooking and in baking.3 Coconut oil is a very safe and healthy food to incorporate into the diet, as long as it is high quality, organic, cold-pressed, and virgin.1 I eat it right off the spoon!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Coconutoil.com. (2010). Retrieved from http://www.coconutoil.com/ on November 29, 2010.
3Tropicaltraditions.com. (2010). Frequently asked questions. Retrieved from http://www.tropicaltraditions.com/faq.htm#1 on November 29, 2010.
Coconut oil is high in fat, but most of it is of a healthy kind referred to as medium-chain triglycerides (MCT's) and does not raise cholesterol.1 One of these MCT's is lauric acid which has been shown to provide antiviral, antibacterial, and antimicrobial support.1
Some health conditions caused by bacteria that are killed by the MCT's in coconut oil include strep throat, food poisoning, urinary tract infections, meningitis, gonorrhea, Chlamydia, Helicobacter pylori, candida, and others.1 Coconut oil strengthens the immune system and, according to Johnny Bowden, author of The 150 Healthiest Foods on Earth, including coconut oil into an infant’s diet increases the absorption of amino acids, calcium, and magnesium.1 Interestingly, osteoporosis is rarely found in populations of people who regularly consume (unsweetened) coconut and coconut oil.1
Coconut oil is a solid oil with a melting temperature of 76 degrees.2 Therefore, it is in liquid form when inside the body. Coconut oil can be used in place of margarine, butter, or any other oil in cooking and in baking.3 Coconut oil is a very safe and healthy food to incorporate into the diet, as long as it is high quality, organic, cold-pressed, and virgin.1 I eat it right off the spoon!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Coconutoil.com. (2010). Retrieved from http://www.coconutoil.com/ on November 29, 2010.
3Tropicaltraditions.com. (2010). Frequently asked questions. Retrieved from http://www.tropicaltraditions.com/faq.htm#1 on November 29, 2010.
Sunday, October 24, 2010
HC's "Top 10" -- Cinnamon
Cinnamon is every bit as healthy as it is delicious. It contains many compounds that help the body to function better, such as anthocyanins, which contribute to capillary health; phytochemicals that fight off problematic intestinal bacteria like candida; compounds that may reduce the incidence of ulcers; and compounds that reduce inflammation which may help with joint, muscle, and menstrual pain.1 Cinnamon, as a carminative, also helps with digestion and can relieve gas and stomach pain.1
Probably one of the best known health benefits of cinnamon, and the one that has the USDA’s attention, is its ability to stabilize and lower blood sugar.1 The phytochemicals, chalcone polymers, are responsible for raising the cells’ ability to metabolize glucose by twenty times by imitating the body’s insulin behavior.1 In one study, cinnamon also helped to lower cholesterol in people with type II diabetes and there is promising evidence pointing to cinnamon’s potential ability to lower blood pressure.1
According to a research scientist at the USDA, the most effective way for type II diabetics to lower blood sugar with cinnamon is to put 3 tablespoons of ground cinnamon and approximately 3/4 tsp of baking soda in a 32-ounce jar; fill the jar with boiling water; let it cool; strain, keeping only the the liquid; and put it in the refrigerator for later consumption.1 She suggests drinking about 9-ounces of the tea four times per day, dropping down to one or two cups a day after one to three weeks.1 People with type I diabetes are advised to drink one or two cups per day in the beginning and then increase each week by one cup.1 Anyone following these methods should keep an eye on their glucose levels.1
Cinnamon can be incorporated into the diet it many ways. It can be used as a topping for oatmeal, as well as baked acorn and butternut squashes. It can be sprinkled on whole grain toast or berries. It can be added to coffee, herbal tea, or apple cider. Get creative and enjoy this wonderful warming and healthful spice!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
Probably one of the best known health benefits of cinnamon, and the one that has the USDA’s attention, is its ability to stabilize and lower blood sugar.1 The phytochemicals, chalcone polymers, are responsible for raising the cells’ ability to metabolize glucose by twenty times by imitating the body’s insulin behavior.1 In one study, cinnamon also helped to lower cholesterol in people with type II diabetes and there is promising evidence pointing to cinnamon’s potential ability to lower blood pressure.1
According to a research scientist at the USDA, the most effective way for type II diabetics to lower blood sugar with cinnamon is to put 3 tablespoons of ground cinnamon and approximately 3/4 tsp of baking soda in a 32-ounce jar; fill the jar with boiling water; let it cool; strain, keeping only the the liquid; and put it in the refrigerator for later consumption.1 She suggests drinking about 9-ounces of the tea four times per day, dropping down to one or two cups a day after one to three weeks.1 People with type I diabetes are advised to drink one or two cups per day in the beginning and then increase each week by one cup.1 Anyone following these methods should keep an eye on their glucose levels.1
Cinnamon can be incorporated into the diet it many ways. It can be used as a topping for oatmeal, as well as baked acorn and butternut squashes. It can be sprinkled on whole grain toast or berries. It can be added to coffee, herbal tea, or apple cider. Get creative and enjoy this wonderful warming and healthful spice!
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
Sunday, October 3, 2010
HC's "Top 10" -- Oatmeal
Eating oatmeal provides a number of health benefits. It is a great source of fiber, containing both soluble and insoluble fiber.1 We keep hearing about fiber and how good it is for us, but why is it so good? Fiber can help to prevent constipation, hemorrhoids and diverticulosis and may help to lower total cholesterol and bad cholesterol.2 Fiber may help to reduce the incidence of colon cancer and appendicitis.3 Furthermore, fiber can help lower blood sugar and therefore help better manage diabetes.2
Both soluble and insoluble fiber are not digested and are, therefore, not absorbed into the bloodstream.2 Rather than being used for energy, the fiber in foods is excreted from our bodies bringing waste substances with it.2 Soluble fiber forms a gel when mixed with liquid and slows digestion, while insoluble fiber does not.2 Insoluble fiber passes through our intestines largely intact increasing bulk and easing food passage.2 In these ways, fiber keeps our digestive systems healthy.
The soluble fiber in oatmeal is beta-glucan, a substance that has been shown to reduce heart disease and strengthen the immune system.1 Oatmeal is high in protein and contains important minerals such as phosphorous, manganese, selenium, potassium, and iron.1
As stated earlier, oatmeal may be a good choice for those suffering with diabetes, as it appears not to cause any spikes in blood sugar and may have more of an equalizing effect.1 However, people suffering from kidney stones, gout, or other uric acid types of conditions may want to avoid oatmeal because it contains purines, which have a negative effect on uric acid in the body.1 In addition, oats contain gluten, so those with gluten sensitivity may need to eliminate oatmeal from their diets.1
According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, the best oats to eat are groats, steel-cut oats, and old-fashioned rolled oats because these less processed varieties have more fiber and do not cause the problems that many of the higher glycemic, more processed versions do.1The higher fiber varieties have a glycemic index of about 55.3 (Foods with a glycemic rating of 55 or below do not overtrigger insulin).3
As the weather turns cooler, eating hot oatmeal for breakfast (or for any other meal) may be a great choice. Interestingly, however, Bowden points out that oats do not need to be cooked and can be an added ingredient to healthy cold cereal mixes.1 Either way, oatmeal is delicious and can be topped with shredded (unsweetened) coconut, cinnamon, slivered almonds, raisins, and anything else you like!
1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2 Tsang, G. (November 2005). HealthCastle.com. Fiber 101: soluble vs. insoluble fiber. Retrieve on October 3, 2010, from http://www.healthcastle.com/fiber-solubleinsoluble.shtml.
3 Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkely: Celestial Arts.
Both soluble and insoluble fiber are not digested and are, therefore, not absorbed into the bloodstream.2 Rather than being used for energy, the fiber in foods is excreted from our bodies bringing waste substances with it.2 Soluble fiber forms a gel when mixed with liquid and slows digestion, while insoluble fiber does not.2 Insoluble fiber passes through our intestines largely intact increasing bulk and easing food passage.2 In these ways, fiber keeps our digestive systems healthy.
The soluble fiber in oatmeal is beta-glucan, a substance that has been shown to reduce heart disease and strengthen the immune system.1 Oatmeal is high in protein and contains important minerals such as phosphorous, manganese, selenium, potassium, and iron.1
As stated earlier, oatmeal may be a good choice for those suffering with diabetes, as it appears not to cause any spikes in blood sugar and may have more of an equalizing effect.1 However, people suffering from kidney stones, gout, or other uric acid types of conditions may want to avoid oatmeal because it contains purines, which have a negative effect on uric acid in the body.1 In addition, oats contain gluten, so those with gluten sensitivity may need to eliminate oatmeal from their diets.1
According to Johnny Bowden, author of The 150 Healthiest Foods on Earth, the best oats to eat are groats, steel-cut oats, and old-fashioned rolled oats because these less processed varieties have more fiber and do not cause the problems that many of the higher glycemic, more processed versions do.1The higher fiber varieties have a glycemic index of about 55.3 (Foods with a glycemic rating of 55 or below do not overtrigger insulin).3
As the weather turns cooler, eating hot oatmeal for breakfast (or for any other meal) may be a great choice. Interestingly, however, Bowden points out that oats do not need to be cooked and can be an added ingredient to healthy cold cereal mixes.1 Either way, oatmeal is delicious and can be topped with shredded (unsweetened) coconut, cinnamon, slivered almonds, raisins, and anything else you like!
1 Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2 Tsang, G. (November 2005). HealthCastle.com. Fiber 101: soluble vs. insoluble fiber. Retrieve on October 3, 2010, from http://www.healthcastle.com/fiber-solubleinsoluble.shtml.
3 Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkely: Celestial Arts.
Monday, September 6, 2010
"Top 10" -- Almonds/Almond Butter
Almonds are crunchy, delicious, and have many health benefits. According to several studies, people who eat the most nuts are less likely to be overweight.1 In fact, because protein and fat are filling, eating almonds in limited quantities may actually help people to lose weight.1 The fat in almonds is primarily heart healthy monosaturated fat, so not to worry.1
Almonds are a component of the Mediterranean diet, an eating plan that has been proven to reduce heart disease.1 Even diabetics can eat almonds because they contain very few carbohydrates.1 Almonds are a good source of protein and fiber and they contain calcium, phosphorous, magnesium, and vitamin E.1 In fact, just a 1/4 cup of almonds contains approximately 25% of the daily value of magnesium at 99 mg and about 257 mg of potassium.2 Both of these minerals are critical to healthy blood pressure.
The FDA made an official health announcement in 2003 which says, “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, like almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”1 Johnny Bowden, author of The 150 Healthiest Foods on Earth, believes that the FDA language is too guarded and he claims there is an abundance of evidence that proves heart disease risk is reduced by eating almonds.1
Eating almonds reduces surges in blood sugar after meals which may help to prevent diabetes.2 In one study, the glycemic indexes of healthy participants who included almonds or almond butter with their high glycemic meals were reduced by more than 40 points, and the more almonds eaten the more the glycemic response was reduced.2 For example, spreading almond butter on morning toast may curb sharp rises in blood sugar.
Bowden suggests that blending several tablespoons of almonds with some water produces healthy almond milk.1 Almond milk is great in smoothies! Eating almond butter is another way to incorporate these healthy nuts into the diet. Bowden recommends spreading it on celery sticks or sliced apples for easy snacks.1
Almonds are at their freshest and in season during mid-summer, though packaged almonds are available year round.2 Almonds can be found almost anyplace that food is sold. Interestingly, California's 6,000 almond growers supply 100% of our domestic supply and export almonds to more than 90 nations, with Germany and Japan being the largest export consumers.3
1Bowden, J. 2007. The 150 healthiest foods on earth: the surprising unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2World's Healthiest Foods. Almonds. 2010. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20 on September 5, 2010.
3Waterfood Nut Company. 2010. Retrieved from http://www.waterfordnut.com/facts.html on September 6, 2010.
Almonds are a component of the Mediterranean diet, an eating plan that has been proven to reduce heart disease.1 Even diabetics can eat almonds because they contain very few carbohydrates.1 Almonds are a good source of protein and fiber and they contain calcium, phosphorous, magnesium, and vitamin E.1 In fact, just a 1/4 cup of almonds contains approximately 25% of the daily value of magnesium at 99 mg and about 257 mg of potassium.2 Both of these minerals are critical to healthy blood pressure.
The FDA made an official health announcement in 2003 which says, “Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, like almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”1 Johnny Bowden, author of The 150 Healthiest Foods on Earth, believes that the FDA language is too guarded and he claims there is an abundance of evidence that proves heart disease risk is reduced by eating almonds.1
Eating almonds reduces surges in blood sugar after meals which may help to prevent diabetes.2 In one study, the glycemic indexes of healthy participants who included almonds or almond butter with their high glycemic meals were reduced by more than 40 points, and the more almonds eaten the more the glycemic response was reduced.2 For example, spreading almond butter on morning toast may curb sharp rises in blood sugar.
Bowden suggests that blending several tablespoons of almonds with some water produces healthy almond milk.1 Almond milk is great in smoothies! Eating almond butter is another way to incorporate these healthy nuts into the diet. Bowden recommends spreading it on celery sticks or sliced apples for easy snacks.1
Almonds are at their freshest and in season during mid-summer, though packaged almonds are available year round.2 Almonds can be found almost anyplace that food is sold. Interestingly, California's 6,000 almond growers supply 100% of our domestic supply and export almonds to more than 90 nations, with Germany and Japan being the largest export consumers.3
1Bowden, J. 2007. The 150 healthiest foods on earth: the surprising unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2World's Healthiest Foods. Almonds. 2010. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20 on September 5, 2010.
3Waterfood Nut Company. 2010. Retrieved from http://www.waterfordnut.com/facts.html on September 6, 2010.
Wednesday, August 25, 2010
"Top 10" -- Eggs
All of the news about egg recalls lately may be scaring you away from eating eggs. However, eggs can be a very healthy food provided they come from organic, free range chickens that are fed a healthy diet high in omega-3 fatty acids.1 In fact, eggs obtained from organically-fed, cage free chickens are virtually free of salmonella.1 Most eggs in grocery stores come from chickens who live their entire lives in cramped, dirty spaces, never having seen the light of day, and who are fed antibiotics and growth hormones.1 These environments are breeding grounds for disease.
Eggs are an excellent source of protein and they provide all essential amino acids, as well as vitamins, minerals, and other nutrients that help the heart, eyes, cells, and brain to function properly.1 One of these important nutrients is choline a precursor to the brain neurotransmitter, acetylcholine, which is essential for memory and thought processing.1 The Physician’s Desk Reference claims that without acetylcholine the brain may be more prone to diseases such as Alzheimer’s and dementia.1 Choline is also a key part of phosphatidylcholine, a lipid which helps to prevent cholesterol and fat from getting deposited in the liver.1
Eating eggs has other benefits. Eggs contain selenium, a mineral believed to aid in cancer prevention, and lutein and zeaxanthin, two antioxidants believed to protect the eyes.1 According to one study, eggs may even protect against breast cancer.1 The study showed that women who ate six eggs per week versus two eggs per week were 44 percent less likely to develop breast cancer.1 In addition, according to the Harvard Medical School Guide to Healthy Eating, it has never been proven that people who eat more eggs have more heart attacks than those who eat fewer.1 Elson Haas, M.D., provides a little more insight into the cholesterol connection. He says that research shows that eating eggs "when not associated with a high-fat diet does not appreciably raise the serum cholesterol."2 So, what you eat with your eggs has quite a bit to do with how your cholesterol may be affected.
Johnny Bowden, author of The 150 Healthiest Foods on Earth, suggests that the healthiest ways of cooking eggs are poaching and boiling.1 Dr. Haas warns against eating fried eggs because of the fats typically used to fry them.2
Here are a couple of things that you can look for on egg cartons to make sure you are buying healthy eggs:
- Certified Humane seal
- USDA Organic seal
- Omega-3 statement or language that indicates a vegetarian diet or a diet high in flaxseed
- No antibiotics
1Bowden, J. (2007). The 150 healthiest foods on earth: the suprising unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
Eggs are an excellent source of protein and they provide all essential amino acids, as well as vitamins, minerals, and other nutrients that help the heart, eyes, cells, and brain to function properly.1 One of these important nutrients is choline a precursor to the brain neurotransmitter, acetylcholine, which is essential for memory and thought processing.1 The Physician’s Desk Reference claims that without acetylcholine the brain may be more prone to diseases such as Alzheimer’s and dementia.1 Choline is also a key part of phosphatidylcholine, a lipid which helps to prevent cholesterol and fat from getting deposited in the liver.1
Eating eggs has other benefits. Eggs contain selenium, a mineral believed to aid in cancer prevention, and lutein and zeaxanthin, two antioxidants believed to protect the eyes.1 According to one study, eggs may even protect against breast cancer.1 The study showed that women who ate six eggs per week versus two eggs per week were 44 percent less likely to develop breast cancer.1 In addition, according to the Harvard Medical School Guide to Healthy Eating, it has never been proven that people who eat more eggs have more heart attacks than those who eat fewer.1 Elson Haas, M.D., provides a little more insight into the cholesterol connection. He says that research shows that eating eggs "when not associated with a high-fat diet does not appreciably raise the serum cholesterol."2 So, what you eat with your eggs has quite a bit to do with how your cholesterol may be affected.
Johnny Bowden, author of The 150 Healthiest Foods on Earth, suggests that the healthiest ways of cooking eggs are poaching and boiling.1 Dr. Haas warns against eating fried eggs because of the fats typically used to fry them.2
Here are a couple of things that you can look for on egg cartons to make sure you are buying healthy eggs:
- Certified Humane seal
- USDA Organic seal
- Omega-3 statement or language that indicates a vegetarian diet or a diet high in flaxseed
- No antibiotics
1Bowden, J. (2007). The 150 healthiest foods on earth: the suprising unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
Friday, August 6, 2010
"Top 10" -- Spinach
There is a lot more to spinach than what meets the eye, though it certainly is good for the eyes. Spinach contains lutein, a carotenoid that protects the eyes against vision loss and disease.1 Interestingly, lutein requires fat in order for the body to assimilate it, so some nutritionists recommend eating spinach with hard boiled eggs or a little olive oil.1
Spinach contains many other nutrients, as well, including high amounts of vitamin K, which is critical for bone health, because it helps the other minerals and substances get into the bones, one of which is osteocalcin.1 Other nutrients in spinach include vitamin A, vitamin C, calcium, folic acid, quercitin, manganese, magnesium, and iron.1
The flavonoids in spinach have been shown to reduce the incidence of some types of cancer, such as stomach cancer, breast cancer, and prostate cancer.1 In addition, the antioxidants in spinach have been linked to lower cholesterol and healthy blood vessels.1
The vitamins in spinach have been shown to be good for the brain by reducing inflammation which may protect the brain from mental decline.1 Spinach is high in the blood pressure lowering mineral, magnesium.1 Spinach is also high in iron. A one cup serving contains almost 2 mg.2 The iron in spinach may be especially important for women in child bearing years, many of whom may be iron deficient.1
Spinach has lots of calcium, but it also contains oxalate which may bind with calcium, tending to decrease its absorption in the body.3 Thus, the body may actually only assimilate a very small amount of the calcium in spinach as compared to other sources of calcium like broccoli.3
Best of all, spinach is extremely low in calories, contains no fat or cholesterol, and tastes great! According to one study, it doesn't require eating a lot of spinach to reap its protective benefits.1
Fresh spinach once it has been cooked, or canned spinach once it has been opened, should be eaten within a day and not stored.2 Lightly cooked spinach or steamed spinach is loaded with nutrients.2 To benefit from the folate in spinach, it is better to steam it than to boil it.3
Like apples, spinach is on the Environmental Working Group’s list of foods containing high amounts of pesticides so eating organic is recommended.1
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
3Wikipedia. July 31, 2010. Spinach. Retrieved from http://en.wikipedia.org/wiki/Spinach on August 6, 2010.
Spinach contains many other nutrients, as well, including high amounts of vitamin K, which is critical for bone health, because it helps the other minerals and substances get into the bones, one of which is osteocalcin.1 Other nutrients in spinach include vitamin A, vitamin C, calcium, folic acid, quercitin, manganese, magnesium, and iron.1
The flavonoids in spinach have been shown to reduce the incidence of some types of cancer, such as stomach cancer, breast cancer, and prostate cancer.1 In addition, the antioxidants in spinach have been linked to lower cholesterol and healthy blood vessels.1
The vitamins in spinach have been shown to be good for the brain by reducing inflammation which may protect the brain from mental decline.1 Spinach is high in the blood pressure lowering mineral, magnesium.1 Spinach is also high in iron. A one cup serving contains almost 2 mg.2 The iron in spinach may be especially important for women in child bearing years, many of whom may be iron deficient.1
Spinach has lots of calcium, but it also contains oxalate which may bind with calcium, tending to decrease its absorption in the body.3 Thus, the body may actually only assimilate a very small amount of the calcium in spinach as compared to other sources of calcium like broccoli.3
Best of all, spinach is extremely low in calories, contains no fat or cholesterol, and tastes great! According to one study, it doesn't require eating a lot of spinach to reap its protective benefits.1
Fresh spinach once it has been cooked, or canned spinach once it has been opened, should be eaten within a day and not stored.2 Lightly cooked spinach or steamed spinach is loaded with nutrients.2 To benefit from the folate in spinach, it is better to steam it than to boil it.3
Like apples, spinach is on the Environmental Working Group’s list of foods containing high amounts of pesticides so eating organic is recommended.1
1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
3Wikipedia. July 31, 2010. Spinach. Retrieved from http://en.wikipedia.org/wiki/Spinach on August 6, 2010.
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