Wednesday, February 26, 2014

Turmeric: An Anti-Inflammatory Superfood


Intro

Turmeric is a herbaceous perennial plant from the ginger family.Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. Turmeric has long been used for its powerful anti-inflammatory properties in both the Chinese and Indian systems of medicine. Turmeric was traditionally called "Indian saffron" because of its deep yellow-orange color and has been used throughout history as a condiment, healing remedy and textile dye.Turmeric has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger. It is best known as one of the ingredients used to make curry and it also gives mustard its bright yellow color. 
People in India refer to Turmeric as 'Holy Powder.' It has been used for centuries to treat wounds, infections, and other health problems. Modern research is now confirming an astonishing array of antioxidant, anti-cancer, antibiotic, antiviral, and other properties. Turmeric is a general immune system booster due to its high antioxidant capacity and  is five to eight times stronger than vitamins C and E. Turmeric is an excellent source of both iron and manganese. It is also a good source of vitamin B6, dietary fiber, and potassium. It has also been shown to be highly anti-cancerous, inhibiting cancer cell growth and metastasis. Recent research has discovered that the curcumin found in turmeric acts by inserting itself into your cells' membranes where it changes the physical properties of the membrane itself, making it more orderly. This improves your cells' resistance to both infection and malignancy, and may help prevent a number of debilitating diseases such as:
  • Cystic Fibrosis
  • Psoriasis
  • Type 2 Diabetes
  • Gallstones
  • Crohn's Disease
  • Inflammatory Bowel Disease
  • Rheumatoid Arthritis
  • Muscle Degeneration
  • Cataracts
Every morning for the last month, I have been taking about two ounces of my homemade turmeric tonic. I purchased the turmeric at Whole Foods for $8.99 a pound. I know this may sound pricey but it is definitely worth it. Whole Foods will juice it for you for $1.00. A pound will yield roughly 16 oz. I always ask for them to juice mine using the wheatgrass juicer. You get more juice for your buck than using the regular juicer. You can also find turmeric for a much cheaper price at international markets like the Dekalb Farmers Market or Super H Mart in Riverdale for $2.99 a pound. I have noticed that my skin has a healthy glow! 


Turmeric Tonic: Anti-Inflammatory Elixir 

Ingredients:

  • 4 pieces fresh turmeric (If you get the turmeric juiced at Whole Foods you can use a cup of the juice)
  • 3 inch piece of ginger 
  • Juice of 4 lemons 
  • Dash of cayenne
  • 2 cups young coconut water (You can use filtered water if you don't like coconut water) 
  • Sweetner to taste (Agave, Coconut nectar, Honey)

Juice the turmeric, ginger, and lemons. Add the juice to the young coconut water or filtered water. Add the cayenne and sweetner of your choice. Stir well to combine. Store in the refridgerator.
A Few Quick Serving Ideas:
  • Add turmeric to egg salad to give it an even bolder yellow color.
  • Although turmeric is generally a staple ingredient in curry powder, some people like to add a little extra of this spice when preparing curries. And turmeric doesn't have to only be used in curries. This spice is delicious on healthy sautéed apples, and healthy steamed cauliflower and/or green beans and onions. 
  • For a creamy, flavor-rich, low-calorie dip, try mixing some turmeric and dried onion with a little sour cream or softened cream cheese, salt and pepper. Serve with raw veggies.
  • Turmeric is a great spice to complement recipes that feature lentils.
  • Give salad dressings an orange-yellow hue by adding some turmeric powder to them.
  • Cut cauliflower florets in half and sauté with a generous spoonful of turmeric for 5 minutes. Remove from the heat and toss with olive oil, salt and pepper to taste.


Tuesday, February 18, 2014

Jamaican Black Castor Oil: Amazing Benefits

A few years ago while walking the through the beauty supply store (one of my favorite places), I noticed a new product at the counter---Jamaican Black Castor Oil. I was immediately intriqued. I made a note to myself and went home to do some research. After doing some reading, I went back to purchase this wonder oil. Although this oil is super thick and has a rather smoky, yet mild fragrance, it does amazing things for your hair.

Originating from Eastern Africa, the castor bean has been used for medicinal purposes for more than 4,000 years. Many people associate castor oil as a clear thick substance used a last resort to stimulate the onset of labor or to help with constipation. Jamaican black castor oil differs from the clear castor oil due to the manufacturing process. The clear castor oil  comes from the cold pressing of castor beans. Jamaican black castor oil is dark brown because the castor beans are first roasted and then boiled before they are pressed to release the oil. The oil contains ash from the roasting process which is not an impurity. It actually improves the function of the oil for hair and skin treatments. This oil is loaded with  healing properties, specifically omega fatty acids that have proven to aid in skin health and regeneration as well as scalp health and circulation. 

If you are suffering from any hair or scalp problems like thinning edges and hair loss, I seriously suggest that you consider purchasing some Jamaican black castor oil as a natural hair and scalp treatment. A bottle at the beauty supply store typically costs about $8.00. I use it around my hairline about twice a week and on my scalp. I even mix it with water and use it to take off my eye makeup....therefore resulting in thicker lashes and brows.

The benefits include:

  • Improves Scalp Circulation-Applying black castor oil on your scalp can help increase circulation. It nourishes the hair and prevents the scalp from drying by holding moisture.
  • Control Split Ends-Jamaican black castor oil as a conditioning treatment can help reduce split ends, which in turn prevents hair loss and breakage. Omega-9 essential fatty acids, vitamin E, proteins and other nutrients in castor oil penetrates dry and damaged hair, smoothing rough cuticles and helping the hair shaft preserve moisture.
  • Increase Hair Luster-Dull, dry and brittle hair will benefit from the use of castor oil. Castor oil is easily absorbed by the hair and has the ability to coat the hair shaft, sealing in moisture and creating a silkier surface.
  • Great Moisturizer & Sealer-African-American hair is prone to dryness and black castor oil is known for its ability to retain moisture in these hair types. Because castor oil is rich in Omega-9 fatty acids, which helps keep your scalp from drying out,  it seals in moisture when applied to either the hair or the scalp, making it an excellent moisturizer.
  • Treatment of Dry Scalp or Dandruff-Castor oil contains anti-fungal, antiviral and antibacterial properties, making it an effective treatment for dry scalp and dandruff. All you have to do is apply black castor oil directly to your scalp's dry areas prior to washing or shampooing your hair.
  • Thicker Hair-If you’re experiencing hair thinning and hair loss, because castor oil prevents infections to your scalp and hair, it also helps to prevent further hair loss. Ultimately, regular use on your scalp will promote thicker hair growth.



Taking Care of Mommy Business: Family and Self Care Interview

This past Sunday, I had the opportunity to spend the afternoon with a group of ladies from the the SW Atlanta Natural Moms and Kids Meetup. Dr. Darnita Henry of Henry Family and Sports Chiropratic Clinic invited me to share my testimony and my journey of clean eating. Check out the interview. Feel free to comment and share. Peace, Love and Blessings!



Sunday, February 16, 2014

Natural Child Healthy Meals No. 1 Marinated Broiled Salmon

As a busy wife and mother of three boys, preparing healthy meals for my family is certainly a committment. Of course it would be easy to frequent the drive-thrus at fast food joints, but I'm a firm believer that when you know better you do better. Many people think that they can not afford to eat fresh non-processed food or that they will have to suffer through boring meals like bland boiled chicken with a side of raw carrots and celery sticks. This is not the case! This meal takes about 30 minutes to prepare. It's really simple and inexpensive. Don't worry! Even if you think you can't cook this recipe is designed for your success. Be sure to post reviews and comments. Peace, love and blessings!


Marinated Broiled Salmon with Roasted Corn and Zucchini Sautee and Mixed Green Salad


DISCLAIMER: The following recipes were developed based on my taste buds. I love mixing savory and sweet. I strained my brain to create measurements because I typically only measure when baking. So feel free to experiemnt with ingredients. Don't be afraid! Have fun and enjoy!

Marinated Salmon

Ingredients

  • 6 salmon fillets
  •  black pepper to taste
  • garlic powder to taste
  • 1/3 cup Raw Coconut Aminos
  • 1/4 cup of Ponzu
  • 1/3 cup brown sugar
  • 1/4 cup water
  • 2 tablespoons olive oil

Instructions

  1. Season the salmon fillets to taste with garlic powder.
  2. In a bowl, stir together coconut aminos, ponzu, brown sugar, water, and olive oil until sugar is dissolved.
  3. Place the salmon in a large resealable plastic bag adding the marinade to the bag. Seal and turn to coat. Marinate in the refrigerator for at least 2 hours. The longer you marinate it, the better.
  4. Preheat oven to 450 degrees. On a foil-lined pan, bake the salmon for 12 minutes, then broil on high for the last 5 minutes or until the fish flakes easily with a fork.

Roasted Corn and Zucchini Sautee

Ingredients

  • 1 16 oz bag of Trader Joe's frozen roasted corn
  • 1 orange baby bell pepper diced (If using a regular orange pepper use 1 tablespoon)
  • 1 red baby bell pepper diced (If using a regular red pepper use 1 tablespoon)
  • 1 medium to large zucchini diced
  • 1 diced shallot (You can substitute half small yellow onion)
  • 1/2 tablespoon of coconut oil 
  • 2 tablespoons of water
  • Pinch of salt and pepper
  • 1 teaspoon of honey

Instructions

  1. Thaw out the bag of corn.
  2. Heat the coconut oil in the pan. Add the water.
  3. Add all the ingredients.
  4. Sautee until zucchini is tender but not overcooked.

Mixed Greens Salad

Ingredients

  • Mixed greens (dark leafy greens of your choice)
  • sliced cucumber
  • thin sliced red onions (as much or as little as you like)
  • sliced granny smith apple
  • dried cranberries
  • vinaigrette of your choice (I like balsamic)
  • crumbled feta cheese (optional)





Thursday, February 13, 2014

24 Foods Under 40 calories (Part 3)

I thoroughly enjoy eating! Nothing is better than knowing that the foods I'm eating are adding to my quest to live a healthy lifestyle. Here is a list of foods that are not only low in calories and nutritious, but also super delicious. Step outside the box and explore filling your plate with some of these powerful superfoods!

16. Kale- 36 calories per cup

Kale is possibly the healthiest superfood around! One cup of kale has 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content.  Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more. Kale is high in Vitamin K which can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility. Kale is very versatile and easy to prepare. Try it simply sauteed with olive oil, garlic, salt and pepper. A classic kale soup is easy and delicious made with white beans and butternut squash. Be adventurous and make kale chips for a crunchy snack. Raw kale salad is scrumptious with avocado, diced red onion, lemon juice and roasted grapes. 

17. Garlic- 4 calories per clovegarlic-for-cold

Garlic is a wonderful seasoning to add aroma, taste, and added nutrition to your dishes. Garlic fights colds, battles cancer, and may even ward off urinary tract infections. A diet rich in garlic provides you with natural antimicrobial properties. To get the most health benefits out of this pungent bulb, let chopped or crushed garlic sit for 10 minutes before heating. This method helps it retain a third more of its cancer-fighting sulfur compounds than if it were cooked immediately. 

18. Onions- 32 calories per half cup 

Don’t hold the onions! I love onions! These flavorful bulb range from sweet to sharp in flavor. Onions, like garlic, are members of the Allium family, and are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. 

A Few Quick Serving Ideas:

  • Combine chopped onions, tomatoes, avocado, and jalapeno for an all-in-one guacamole salsa dip.
  • To perk up plain rice, top with green onions (scallions) and sesame seeds.
  • Healthy Sauteed chopped onions can enhance the flavor or almost any vegetable dish.
  • Enjoy a classic Italian salad—sliced onions, tomatoes, and mozzarella cheese drizzled with olive oil.
19. Pumpkin- 30 calories per cup 
This low-calorie squash is rich in potassium and loaded with beta-carotene and its natural sweetness brings flavor to baked goods without any added guilt. Pumpkin is an often-overlooked source of fiber. It can keep you feeling full for longer on fewer calories.   It’s a great source of vitamins A, C, and E, and packs potassium (great for lowering blood pressure) and copper. Eating pumpkin may even be good for diabetes; studies found two compounds in this vegetable, trigonelline and nicotinic acid. Don't toss those seeds! Pumpkins seeds are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or "bad" cholesterol. Try toasting them and sprinkling on some seasoning for a healthy snack.

20. Carrots- 22 calories per 1/2 cup
Carrots are very low in saturated fat and cholesterol. It is also a good source of thiamin, niacin, vitamin B6, folate and manganese, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, and potassium. Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill.While we usually associate carrots with the color orange, carrots can actually be found in a host of other colors including white, yellow, red, or purple. In fact, purple, yellow and red carrots were the only color varieties of carrots to be cultivated before the 15th or 16th century.Carrots are delicious raw, steamed, pureed, sauteed...the possibilities are endless. Shredded raw carrots make great additions to salads. Combine shredded carrots, beets and apples, pour on some vinaigrette and enjoy as a salad.

21. Celery- 16 calories per cup
If you only think of celery as a crunchy, boring low-cal vegetable, it is time to think again. Celery is an important food source of conventional antioxidant nutrients, including vitamin C, beta-carotene, vitamin A and manganese. Crunchy, a little salty, packed with fiber and an incredibly high-volume food (meaning you can eat a lot for a few calories), celery is a chef’s secret weapon. Add celery to your salad, stir fry and even to you green smoothie recipes. Don't be scared!

22. Eggplant- 35 calories per cup 
Eggplant belongs to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. While the different varieties do range slightly in taste and texture, this vegetable can be generally described as having a pleasantly bitter taste and spongy texture. In addition to having a host of vitamins and minerals, eggplant also contains important phytonutrients.Although the deep purple variety is most popular, eggplant is also available in a cornucopia of other colors including lavender, jade green, orange, and yellow-white, as well as in sizes and shapes that range from that of a small tomato to a large zucchini.Most eggplant can be eaten either with or without their skin. However, the larger ones and those that are white in color generally have tough skins that may not be palatable. Eggplant can be baked, roasted in the oven, or steamed. 
A Few Quick Serving Ideas

  • For homemade babaganoush, purée roasted eggplant, garlic, tahini, lemon juice and olive oil.
  • Mix cubed baked eggplant with grilled peppers, lentils, onions and garlic and top with balsamic vinaigrette.
  • Stuff miniature Japanese eggplants with a mixture of feta cheese, pine nuts and roasted peppers.
  • Add eggplant to your next Indian curry stir-fry. 
  • Use thick slices of eggplant to replace lasagna noodles for a delicious low carb Italian classic remix. 


23. Cucumbers- 16 calories per cup
Cucumbers  belong to the same botanical family as melons (including watermelon and cantaloupe) and squashes (including summer squash, winter squash, zucchini and pumpkin). Cucumbers provide a unique combination of nutrients and valuable antioxidant, anti-inflammatory, and anti-cancer benefits. In a technical sense, cucumbers are actually fruits, not vegetables.  But we've become accustomed to thinking and referring to cucumbers as vegetables. They are affordable and are considered a hydrating food.

A Few Quick Serving Ideas
  • Use half-inch thick cucumber slices as petite serving "dishes" for chopped vegetable salads.
  • Mix diced cucumbers with sugar snap peas and mint leaves and toss with rice wine vinaigrette.
  • For refreshing cold gazpacho soup that takes five minutes or less to make, simply purée cucumbers, tomatoes, green peppers and onions, then add salt and pepper to taste.
  • Add diced cucumber to tuna fish or chicken salad recipes.
  • Add a few slices to your water for a refreshing change up.

24. Swiss Chard- 35 calories per cup
Chard belongs to the same family as beets and spinach and shares a similar taste profile with a flavor that is bitter, pungent, and slightly salty. Swiss chard is not only one of the most popular vegetables along the Mediterranean but it is one of the most nutritious vegetables around. Foods belonging to the chenopod family—including beets, chard, spinach, and quinoa—continue to show an increasing number of health benefits not readily available from other food families. Countless research has shown that swiss chard has unique benefits for blood sugar regulation and anti-imflammatory benefits. With its very good supply of calcium and its excellent supply of magnesium and vitamin K, chard provides standout bone support. It is recommended that Swiss chard be boiled to free up acids.  Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content. Bring a pot of water to a rapid boil. Add chard to the boiling water. If stems are more than 1-inch wide, cook them for 2 minutes before adding the leaves. If less than 1 inch in width you can boil the leaves and stems together for 3 minutes. Begin timing as soon as you place the chard in the pot if you are using 1 pound or less of chard. If you are cooking large quantities of chard bring the water back to a boil before beginning timing the 3 minutes. Do not cover the pot when cooking chard. Leaving the pot uncovered helps to release more of the acids with the rising steam.

A Few Quick Serving Ideas

  • Toss penne pasta with olive oil, lemon juice, garlic, and cooked Swiss chard.
  • Add zest to omelets and frittatas by adding some boiled Swiss chard.
  • Use chard in place of or in addition to spinach.