Recipe: Stuffed Zucchini

I made these twice in the past week and both times they turned out great, so I thought I’d share. This was inspired by the e-mail newsletter we receive each week from Grant Family Farms, the farm that provides our CSA veggies. They always include recipes that you can try with your weekly vegetables, which is very helpful! Anyway, they had one for stuffed zucchini and I adapted it to include the ingredients we had. Enjoy!

Recipe

2 zucchinis or summer squash

1 large tomato

1/3 large onion

3-4 garlic cloves

8 olives, pitted

2 tbsp capers

fresh herbs (I used parsley, cilantro and basil from our garden)

olive oil

sea salt and pepper

Soak herbs and let dry. In the food processor, finely chop the onion and garlic. Sautee in a pan for 3-4 minutes (I used coconut oil for this). Set aside.

Chop tomatoes in food processor and put into a bowl. Chop herbs and olives and add to tomatoes. Add cooled onion and garlic to the mixture, as well as the capers, a drizzle of olive oil, sea salt and pepper. Mix well.

Slice zucchinis or summer squash lengthwise and use a spoon to scoop out the middle “pulp” to create a boat. Scoop the veggie & herb mixture into the zucchini halves. Bake at 360 degrees for 20-30 minutes, until zucchini has softened.

This would probably taste wonderful if you topped it with some fresh parmesan cheese. Also, any veggies would work in the mixture – portabella mushrooms would probably be really yummy!

Last night, I served it with chicken sausage and shrimp, and steamed rainbow chard and cabbage. It made a great dinner!

More Juicing!

Yesterday I talked about the benefits of juicing for optimal health. For those of you with juicers (or, potential juicer-owners), I’m going to provide a few more recipes today for good juices that target certain health issues. Enjoy!

Anxiety, Stress, & Panic Attacks

Healing fruits and vegetables for those who suffer from occasional or even chronic anxiety include apricots, bananas, broccoli, carrots, celery, fennel, leafy greens, onions and watercress. Some herbs that are helpful include alfalfa, borage, garlic, chamomile, lavender, lemon balm and parsley. Other helpful foods include almond milk, dulse, honey, kelp, almonds, tofu, and oats.

Foods rich in B-vitamins, such as leafy greens and whole grains, will help support the nervous system, which helps us cope with stress and anxiety. Some foods to avoid during times of anxiety or stress include caffeine, alcohol, refined flours and sugars, artificial flavors and colors, and any foods you may be allergic or intolerant of.

Juice for Anxiety, Stress & Panic Attacks

1 cup spinach leaves

1 cup kale leaves

1 beet

2 celery stalks

1 apple

Optional: dandelion root or blackstrap molasses

Cancer Prevention

The risk factors for cancer, as most of us know, include tobacco and alcohol use; exposure to toxins in food and/or environment; and family history of cancer. A diet of mainly whole foods that includes large amounts of fresh fruits and vegetables can be a powerful tool in cancer prevention, along with exercise.

Foods that help with cancer prevention include apples, apricots, berries, citrus fruits, figs, grapes, kiwis, mangoes, peaches, watermelon, asparagus, beets, broccoli, cabbage, carrots, leafy greens, onions, sweet potatoes, tomatoes and watercress. Herbs that are helpful include burdock root, calendula, echinacea, garlic, green tea, parsley, sage and turmeric. Other great cancer prevention foods include extra virgin olive oil, fish oil, flax, legumes, nuts, seeds, wheat grass and whole grains.

Juice for Cancer Prevention

¼ head cabbage, chopped to fit juicer tube

2 carrots

2 celery stalks

1 clove garlic

3 sprigs fresh parsley

1 beet

1 apple

1 spear broccoli

Hangover

As many of us know, a hangover can include things like headaches, fatigue, nausea, dizziness, depression, cravings, and more. Alcohol severely dehydrates the body, increases acidity in our digestive system, causes the loss of potassium and other vitamins, and affects our liver.

Healing fruits and vegetables for a hangover include apples, bananas, lemons, limes and leafy greens. Herbs that can be helpful include cumin, evening primrose oil, ginger, chamomile and lavender.

Hangover Helper Juice

2 apples

1 small piece gingerroot

1 lemon

Optional: 2 starfruits, crushed lavender buds

Note: Much of the above information was adapted from The Juicing Bible, by Pat Crocker

Juicing for Allergies

Juicing has become big recently. Not only are people juicing more at home, but juice bars are popping up all over the place, and smoothie places are beginning to serve freshly-squeezed fruit and vegetable juices as well. Some people juice daily – it’s sort of like their multivitamin for the day. I’m more of an irregular juicer – I have a book called The Juicing Bible, but it’s more like a juice doctor for me. It has a juice remedy for any condition – hangovers, stress, allergies, indigestion, nerve support, and adrenal fatigue, among others.

Juicing is a way of separating the liquid of a fruit, vegetable or herb from the solids. The enzymes, phytochemicals, vitamins A, C and E, iron, copper, magnesium, potassium, sodium and iodine found within a whole fruit or vegetable are often times trapped inside the indigestible fiber and therefore are not wholly absorbed by the body when eaten. However, when juiced, these nutrients become extremely available to us and will enter our cells within 10-15 minutes after we drink the juice. Juicing is particularly helpful when we need to save our energy, such as when we are recovering from a sickness or right before or after a workout. This is because it takes very little energy to digest juices, yet we still get tons of nutrients from them.

Juicing has a detoxifying and cleansing effect on our digestive tract and colon. This helps increase nutrient absorption and jump-start our metabolism. Many believe that one glass of fresh fruit and vegetable juice daily can help boost immunity, increase energy, strengthen the bones, clear up the skin and lower our overall risk for disease. Obviously it is also important to consume whole fruits and vegetables, in addition to the juice. Both will work together to create a well-balanced diet.

The pulp of the juice can be saved and used for baking or smoothies, or it can be composted.

Since summer allergies are in full effect, I thought I’d provide some allergy juicing tips today. Asthmatic symptoms are caused by inflammation. Inflammation is the body’s response to an injury – it's way to begin the healing process. Allergies tend to reflect chronic inflammation, and certain foods can reduce this inflammation greatly. Healing foods for allergies include apples, blueberries, grapes, mangoes, oranges, raspberries, strawberries, asparagus, beets, carrots, onions, red and green bell peppers, spinach and watercress. The flavonoids and antioxidants in these foods help promote a proper immune response to the environment. Essential fatty acids from foods like fish, flax and walnuts are also anti-inflammatory and can help with allergy discomfort.

Allergy Juice

3 beets, with greens

1 apple

½ cup berries

1 cup spinach

Parsley

I decided to make this juice today because we’ve gotten so many beets lately from our CSA. I’ve made beet soup, beet salads, and beet slaw, so I think it’s time to juice a few.

Tomorrow I’ll provide a few more easy juicing recipes, including our favorite around here, the Hangover Helper!

Seltzer Water

A couple of weeks ago, a PWN reader asked me about seltzer water. Is it okay to drink this on a regular basis? Does it have the same hydration qualities as regular water? Since many of us like to drink seltzer water, I decided to do a quick post on it.

Seltzer water is simply carbonated water. The regular, unflavored stuff has nothing else added to it. The carbonation is purely for taste and has no impact on the hydrating qualities of the water. So, plain seltzer water is a fine choice if you prefer it to regular water occasionally! The carbonation can make some people gassy, which is something to be aware of.

There may be some confusion, however, between all the different “waters” out there. Mineral water, club soda, tonic water and seltzer water are all different from one another. Mineral water has added minerals and is also carbonated. This can actually be beneficial for people with mineral deficiencies. Someone may have a mineral deficiency if they are not eating enough mineral-containing whole foods such as fresh fruits and vegetables, seafoods and meats; or, they may be eating the right foods but not absorbing the minerals for whatever reason. Club soda or sparkling water tends to have added sodium. And tonic water is typically sweetened, which is something to watch out for.

There are also seltzer waters that are flavored. Beware of artificial flavors or sugars in your seltzer water, as they are not great for overall health and balance. Adding seltzer water to some freshly squeezed juice or 100% fruit juice can be a refreshing beverage. I know a 2-year old who loves a “spritzer” every once in a while!

I like my seltzer water with some fresh blueberries and mint – a perfect summer drink!

Triglycerides

Triglyceride levels are typically measured at an annual doctor’s appointment, along with blood pressure and cholesterol. However, it seems like people take blood pressure and cholesterol levels more seriously and tend to ignore or be more relaxed about a high triglyceride reading. So, I thought I’d take a few minutes to just explain what triglycerides are, ideal ranges, and what a high reading can mean about your health.

About 95% of the fats inside our bodies are made up of triglycerides, and they are found both in our blood and our tissues. When we eat too many calories (essentially, more than we can burn up each day), triglycerides are stored as fat inside our bodies. Unsaturated fatty acids make triglycerides more fluid, whereas saturated fats are straight and therefore make the triglycerides more rigid and solid. High triglyceride levels are one of the biggest risk factors for heart disease, and since excess triglycerides are stored as body fat, they are directly linked to obesity as well.

The Blood Sugar & Triglyceride Connection

This can be a bit confusing but it's really important, so pay attention!

When we consume glucose in any form from any food, our pancreas releases insulin so we can get that glucose into our cells quickly to be used as energy. This, in turn, inhibits the release of triglycerides (because if we have glucose, we don’t need to use our triglycerides for energy).

However, when blood sugar imbalances are present and insulin resistance is occurring, we may have plenty of glucose in the blood, but no insulin to help get it into our cells to be used for energy. And when we need energy, our bodies respond. If the cells don’t have glucose, they turn to triglycerides. Therefore, our cells will continuously release triglycerides into the blood so we have something to burn as energy. However, if our triglycerides are constantly being used up, our liver is stimulated to produce even more triglycerides, which overloads the blood with them. This creates blood that is overloaded with triglycerides, glucose, and unproductive insulin – all risk factors for heart disease.

In a healthy, balanced body, insulin does its job of grabbing glucose as soon as the meal is eaten, placing it into the cells, and therefore supplying the energy needed to go on with the day. The liver is not stimulated to produce triglycerides, so blood levels stay healthy.

Elevated triglyceride levels can result from a number of different things. A chromium deficiency can increase triglycerides, as can too much vitamin E in the diet. Cirrhosis of the liver, a diet too high in carbs and too low in protein, too much alcohol, hypothyroidism, and poorly controlled diabetes can also lead to high triglycerides. However, most often elevated triglycerides are a result of one of two things: either someone is eating more calories than their body needs for daily energy, or their blood sugar is out of balance and so their body is confused and is producing more triglycerides than it really needs. A combination of these two things is also often the cause of high triglycerides.

Fish oil is one way to lower triglycerides. Supplementing with 2-4 grams of EPA and DHA (combined) daily has successfully lowered triglycerides in many people, along with reducing inflammation, reducing blood clotting, and stabilizing the heart.

Dietary changes can lower triglyceride levels as well. Balancing your blood sugar is a great way to lower triglycerides. I talk about blood sugar often – go HERE to read more about it. Other dietary measures that can help lower triglycerides include reducing calories to only those you need each day; reducing fat from non-whole food sources; increasing omega-3 fatty acids to 4 grams per day; reduction in alcohol intake; and weight loss.

NOTE: A triglyceride level of less than 100 mg/dL is desirable. “Normal” triglyceride levels are less than 150 mg/dL, borderline high is 150-199 mg/dL, and high is anything over 200 mg/dL.

Butter vs. Margarine: The Results!

I have gotten so many e-mails and comments about this, so I must say I’m a little nervous to report these results! I mean, they’re not bad or anything, but it’s not quite as exciting as we were all hoping… If you missed the introduction to this experiment, go HERE to read about it.

Above: Left = Butter; Right = Margarine; Notice how the butter melted MUCH more quickly than the margarine... read my comments on this at the end of the post.

I began with the butter and margarine in the back yard. Mostly because I wanted to prevent the neighbors from thinking I’m crazy. There was little activity all morning, and since it was in the 90s that day, the butter and margarine started melting around noon. I figured this was okay – melted butter and margarine are still edible. In the early afternoon, I spotted this guy checking out the margarine. I had to photograph him through our back screen door, so I apologize for the fuzziness.

I’m guessing there were more squirrels involved in the feast, because when I went outside later that day to check on the plates, they were not quite as full.

I decided to leave them there overnight because there was still plenty left on the plates. This was probably a mistake, because around 5:00 am the sprinklers came on. Luckily oil and water don’t mix, so I didn’t lose any butter or margarine – I just had soggy plates. The butter/margarine was hardened on the bottom, and the water had pooled on top. That morning I drained the water off the top of the plates. A few hours later, there were ants all over the “butter water” on the sidewalk, but not much going on with the “margarine water”.

Late morning, the margarine plate looked like this...

...and the butter looked like this:

There was definitely less butter than margarine! I decided to move the plates to the front yard to see what happened. I caught this guy eating the butter – I took this photo through the living room window and he saw me and ran away, but this is just seconds after he was eating the butter:

I was gone most of this day, but when I returned late that afternoon I noticed a lot of insects in the butter and not much going on with the margarine:

Above: Margarine

Above: Butter

This guy must have been here for a while, because he eventually just got himself stuck as the butter started to harden towards the end of the day!

Finally, by the end of the second day, the butter was almost fully eaten and the margarine was only about half eaten. There were lots of insects stuck to the butter plate in various places, but only a few leaves and maybe one or two insects on the margarine plate.

Here’s what I learned from this experiment:

• Margarine is dark yellow when it melts, whereas butter is more of a pale yellow. This must have something to do with the preservatives and “fake” ingredients in the margarine being more difficult to break down.

• The animals tried both snacks, but the butter definitely got eaten more quickly. The margarine ingredients (listed HERE) included salt and buttermilk (among many other things), so there are still some “real” ingredients that tasted good to the animals.

• The margarine melted much more slowly than the butter (see photos at beginning of this post). This must be because of all of the fake ingredients that are added into the margarine.

• I’m really glad I used paper plates, or I would have had melted oil all over my sidewalk!

You can't really tell from the photo above, but the margarine was thick and most of it was leftover, whereas the butter plate only held a thin layer. I think I need to try this again in the fall, when it’s much cooler outside and the sticks of butter and margarine won’t melt. This will be a more accurate experiment, because I can do a better comparison of what’s leftover at the end of the day. SO, maybe I’ll try it again in few months – after all, I still have another stick of margarine in my fridge, and I won’t be using it for anything else!

Apple Cider Vinegar, Part 2 of 2

I had a great response to part 1 of this post yesterday, so if you missed it, start there!

More great uses for ACV...

Blood Purifier: Certain things we eat or put on our bodies can get into the blood and make it thicken, which strains our heart. 1-2 tsp of ACV mixed with fresh water and taken 2 times per day can help thin the blood. It will create healthier blood, lower blood pressure and improve circulation.

Reduced Water Retention: People retain water for many reasons. However, in most cases, the kidneys are not filtering properly and helping you eliminate as efficiently as they could be. Since ACV is a blood purifier and helps balance the pH of the blood, it also helps kick the kidneys into gear and decreases water weight. If you are someone who is retaining water because of pregnancy or other health issues, mixing 2-3 tsp of ACV with water twice a day can help with this.

Weight Loss: ACV is commonly used, along with nutrition and exercise, to support weight loss. Since someone who is overweight often has an underlying issue such as hormonal imbalances, a sluggish liver, poor digestion, or slow metabolism, ACV’s supportive nature can work in many different ways to help with weight loss. Drinking 1-2 tbsp of ACV mixed with water a few times per day can really be effective in getting the body balanced and on board with shedding pounds.

These are just a handful of the many ailments ACV can be used to treat. As I said, it’s a miracle food! We use it at our house whenever one of us is sick. I also add it to our meals whenever possible. For example, on Tuesday night I made a slaw with beets, cabbage, garlic, green onions, parsley and cilantro. For the dressing, I used apple cider vinegar, lemon juice, olive oil, salt and pepper. It works really well in salad dressings or on cooked vegetables if you enjoy that vinegar-y taste.

And remember, buy the good stuff for the best results! Organic, raw, unfiltered, undiluted, and with no preservatives. Bragg is the brand you see most often, and it’s great.

Apple Cider Vinegar, Part 1 of 2

I’ve been wanting to blog about apple cider vinegar for quite some time, so I’m excited about today’s post. Apple cider vinegar is one of those powerful foods that can be used for countless reasons. If you don’t have a big jar of it in your cabinet, I recommend purchasing one! Go for the good organic stuff – it’s not too much more expensive, and the quality is superior. You want something that is raw and unfiltered as well, to get the most health benefits. Right now you can get a 16-ounce jar on Amazon.com for only $3.55! Normally I don’t push the product until AFTER I’ve touted all of its health benefits, so I apologize, but trust me – after reading the rest of this post, you’ll be ready to buy.

ACV is made from fresh apples. They are crushed and allowed to mature in wooden barrels, which boosts the natural fermentation qualities of the apples. It contains potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon, and fluorine – all of which are essential for our health. It is naturally antibacterial and antimicrobial. The health uses and benefits are as follows:

Hydrochloric Acid: Remember a LONG time ago (last November, to be exact) when I talked about the importance of HCL in the stomach? And how taking antacids can actually really hurt your digestion and overall health? To review, stomach acid is absolutely necessary for activation of digestive enzymes and for assisting with breakdown and digestion of our food. Without it, our food will remain undigested, causing cramping, bloating, gas, reflux, and serious damage to our digestive tract. Many things can cause someone to have low stomach acid, such as aging, overuse of prescription medications, poor diet, or disease. While there are HCL supplements that can be used, you don’t want to take these forever because your body will stop producing its own stomach acid and become dependant on them. Apple cider vinegar is one way to stimulate production of stomach acid before a meal. Just take 1-2 teaspoons 15 minutes before eating, and see if you notice a difference in your digestion!

Healthy Hair: Since ACV and our hair are both mildly acidic, and shampoo and hair products are alkaline, ACV can be a good way to balance out the pH in our hair and remove buildup from our hair and styling products. Simply mix 1 tbsp ACV into 1 cup water and rinse your hair with this mixture after you shampoo and condition. People who have tried this have reported that their hair becomes much shiner and smoother than ever before! The acids and enzymes in the ACV can also help kill off the bacteria that causes dandruff. For a dandruff treatment, rub ACV all over your scalp and leave in for 30 minutes before rinsing. Some even say ACV can be used to treat lice, although personally if I had bugs living in my hair, I may go straight for the strong, toxic stuff!

For Colds, Coughs and Flu: ACV is a detoxifier and cleanser of our organs. It has the ability to break down fatty deposits, mucus and phlegm within the body, which can be beneficial when we are sick. It helps balance the natural pH inside our bodies, which will in turn create an uninhabitable living environment for whatever bad bacteria we have when we’re sick. A simple mixture of warm water, ACV, lemon juice, and maybe a little raw honey can be really powerful for someone who is sick – kids or adults.

Arthritis: If you suffer from arthritis, ACV can be used internally and externally for the joints. Soaking the painful foot or hand in a solution of ½ cup ACV and 1 ½ cups warm water will help ease joint pain. Also, drinking a glass of water with 2 tsp ACV and some raw honey will also help. This should be consumed 2-3 times per day when joints are particularly inflamed and painful. This goes for those with painful gout attacks, as well.

Tomorrow I'll wrap this up with even more health uses for ACV!

Want to Improve Your Memory? Try these things…

There is little more frustrating than not being able to remember something. Especially the stupid little things that you should remember, like the person you talked to yesterday who said they ran into your sister; or, when you meet someone new and forget their first name literally a split second after you shake their hand. Does that happen to anyone else?!

Memory tends to fade as we age. That is inevitable. This is partly due to the natural aging process, partly due to the nutrient deficiencies often seen in the elderly, and partly due to the decrease in brain stimulation that some elderly people experience. I know some elderly people who work hard to retain their memory power by doing things like Sudoku, crosswords, and other brain teasers. No matter what your age, doing activities that make you think – make your brain work a little harder than normal – are all good for memory. We need to keep those neurotransmitters fresh and active! (I have provided a Sudoku below if anyone wants to get going on their brain exercises for the day…).

Nutrition can also be a good tool for improving memory. Some people believe that cognitive function is directly related to nutritional status. In fact, some studies show that Alzheimer’s disease is directly correlated with a low intake of essential nutrients. The B-vitamins are crucial for memory and brain function. Thiamin, or vitamin B1, actually mimics the effects of acetylcholine inside our bodies. Acetylcholine is the neurotransmitter involved in memory, and supplementation of thiamin has actually shown improved memory function in Alzheimer’s patients. Foods that contain high amounts of thiamin include sunflower seeds, tuna, green peas, black beans, lentils, and pinto beans.

Vitamin B12 is directly linked to nerve function. When someone has a B12 deficiency, they may experience things like tingly or numb hands or feet; memory loss; brain fog; and other cognitive issues. Many studies have shown that B12 levels inside the body tend to decline with age, and supplementation of B12 can be a powerful tool for those with impaired brain function. Foods high in vitamin B12 include calf’s liver, snapper, venison, grass-fed beef, lamb, scallops, shrimp and halibut.

Ginkgo biloba extract is an herb used to help increase memory and brain function. The studies on ginkgo biloba are ongoing, with some seeing positive results and others concluding that it does little for the brain. However, I have spoken with some people who have tried ginkgo biloba and had success. Ginkgo biloba not only increases our brain capacity, but it also normalizes acetylcholine receptors, which helps improve our brain function. Ginkgo biloba extract can be bought in supplemental form at most health foods stores, or ordered online.

Lecithin is a fatty substance found in animal and plant tissues such as egg yolks, soybeans and organ meats. This is one reason it is so important to eat the entire egg, not just egg whites! Since lecithin is made up of fat, and our brain is mostly fat, it makes sense that a diet high in lecithin will help the brain. Our brain depends on these healthy fats to keep the cell walls in tact so proper messages can be sent and received. In addition to brain health, lecithin helps prevent cardiovascular disease by increasing excretion of cholesterol and bile acids, and aiding in proper fat digestion. It also helps keep our liver healthy.

Finally, increased vitamin E in the diet can help protect our nerve cells. It acts as an antioxidant and prevents free radical damage to nerve cells, which are crucial for brain function. Whole food sources of vitamin E include sunflower seeds, almonds, olives, spinach, papaya, and leafy greens.

Did you finish the Sudoku yet?