Jerusalem Artichoke Nutrition Facts - Also Known As Sunchoke, Kiku Imo, (Helianthus tuberosus)

Aloha Everyone,

The Jerusalem artichoke* (also known as Sunchoke, Kiku Imo, and Helianthus tuberosus) has many health benefits:

·         High in Iron - 100 g of fresh Jerusalem artichoke contains 3.4 mg or 42.5% of iron

·         Moderately high in calories; provides about 73 calories per 100 grams

·         Almost no fat

·         Zero cholesterol

·         Rich in the carbohydrate inulin (76%)

·         650 mg potassium per 1 cup (150g) serving

·         High-quality phyto-nutrition  comprises of dietary fiber (non-starch carbohydrates)

·         Antioxidants

·         Contain10-12% of the US RDA of fiber, niacin, thiamine, phosphorus and copper

·         Contains about 10% protein

·         Contains no oil and lack of starch

·         Contains small but some of valuable B-complex group of vitamins

Health benefits of Jerusalem artichoke

·         Helps the digestive tract

·         Excellent source of potassium

·         Offer protection from cancer, inflammation and viral cough and cold

·         Promotes hair health

·         Helps with combating fatigue

·         Helps with combating heart disease

·         Makes you happy, combats mood swing

·         Helps with insulin resistance and improves diabetes control

·         Helps reduce risk of heart disease and stroke

·         Helps with weight loss

·         Brandy made of Jerusalem artichoke is used as a remedy for diarrhea or abdominal pain.

Source: http://www.healwithfood.org/health-benefits/jerusalem-artichokes.php#ixzz3J3e2tg9U

Source: USDA Nutrient Database

Cathi’s note:  If you are eating this raw, diced and stir fly with other vegetables. It’s also great for soup. Enjoy!

Namaste -- Cathi

Water vs Soft Drinks

Namaste Everyone,

According to one of the studies, Americans are still drinking about 42 gallons of sugar drinks per person, per annum. No one is accusing anyone but this is one of the reason for obesity among American children and adults. Soft drinks are being offered everywhere including in school grounds, office lunchrooms, public places such as airports, baseball parks, football games and yes even in hospitals. When you are seated in a restaurant, the first thing they ask you is what would you like to drink. When you tell them water, they look at you like you said something alien to them.  

If you do not want to drink water, then ask for a cup of hot water with lemon. That's what I do and I have never faced any refusal for my request. From mom and pop cafe to more upscale, candle-light restaurants, requesting for cup of hot water with lemon is acceptable. Your body is made of what you put in. I know so many people who tell me, "Cathi, I have hard time losing my weight." The next time you reach for a can of soda, see if you can refrain from joining the average American who consumes 16 cans every day. Remember that a can of soda is loaded with sugar. One 12-once can contain 10 teaspoons of sugar and check to see how much calories it contains. 100, 150, 200, 450? They all add up.

Be mindful of what you drink, remember it is your body.

Aloha -- Cathi

Carrot and Apple Salad with Mint Recipe

Aloha Everyone,

One of our family friends provided us with this great carrot and apple salad with mint recipe to serve as a side dish to hot dogs and steak dinner for the 4th July. Thank you Jeanne.  Please enjoy!

Carrot and Apple Salad with Mint

4 apples, (Fuji, Gala, Braeburn) cored and seeded. No need to peel.
4 carrots, cleaned well and shredded
1 6-inch piece of ginger, peeled and shredded
1 cup fresh mint, chopped
1 cup dried cranberries
6 tbsp rice vinegar
2 tbsp peanut oil (I used walnut oil)

In a large bowl mix the vinegar and oil to form a smooth emulsion.

Using a food processor, shred the carrots, apples, and ginger. 

Mix this into the emulsion.

Add the mint and cranberries and toss.

Can be made several hours ahead and stored, covered in the fridge.

Keeps well for a week.

Makes 8 servings. Each cup provides 130 calories, 4g fat (0 sat. fat), 0 mg cholesterol, 26 g 

carbohydrates, 4 g fiber, 24 mg sodium, 214 mg potassium.

Aloha -- Cathi

Kind Bars

Aloha Everyone,

Thank you so much Sharon for introducing me to the Kind Bars.  If you have not tried this, I highly recommend it. They come in different mix of protein fruits and nuts.  Some are with peanuts butter, dark chocolate and even sea salts. Most of these bars claim to be all natural, gluten and wheat free. Each bar contains 2 to 7 grams of fiber and some bar may contain as high as 10 grams of protein.

The only down side I see is that it gets sticky.  When you try to unwrap the bar, the plastic wrapper sticks on your fingers. A small price to pay for such a a healthy, delicious, handy snack.  I purchased a box at Walmart-Kapahulu. It is found in their pharmacy section.  $4.99 for a box of 4.  Safeway sometime have sales and their sale price is also $4.99 for a box of 4.  http://www.kindsnacks.com/

Namaste -- Cathi

Dark Chocolates for Your Health

Aloha Everyone,

If you love chocolates like I do, here is good news.  Studies show that dark chocolates have a number of healthy benefits including:

Good for your brain
• phenyl ethylamine (PEA)chemical compounds have a positive effect on your mood 
• improves cognitive function
• may reduce your risk of stroke
• makes you happier by release of endorphins 

Good for your heart 
• improves blood flow 
• may help prevent the formation of blood clots
• may prevent arteriosclerosis
• may help lower your blood pressure

Good for your immune systems
• antioxidants in dark chocolate may protect you from many types of cancer
• may slow down the aging process

Good for your blood vessels
• may helps prevent type 2 diabetes

Good for your teeth
• theobromine in dark chocolate help harden tooth enamel.

Good for your overall health
• high in potassium, magnesium, iron and copper
• increases production of mood-enhancing neurotransmitters.
• helps reduce stress hormones, which means less collagen breakdown in the skin, and fewer wrinkles.

TYPE OF DARK CHOCOLATE
- at least 70 percent cocoa content

AMOUNT RECOMMENDED 
      - based on a study published in Germany in 2010 of nearly 20,000 people followed over 8 years, an average of 6 gm per day had 39 percent lower risk of heart attack or stroke.

With so many web sites offering advice, be mindful who the source is.  As with any new diet plans, be sure to consult your physician to see if eating dark chocolate would not have unexpected side effects on your health.  Do read the label as you are also eating fat, sugar and calories.

Enjoy!  Cathi

Here is one of the many sources available on-line:
http://www.webmd.com/heart-disease/news/20080925/dark-chocolate-prevents-heart-disease

Ginger Tea and Ginseng Tea

Hi Everyone,

During my sojourn in the Philippines, I was introduced to Ginger Tea in powder form.  I have often made my own ginger tea by grating about 1 table spoonful of fresh ginger root then add 1 cup (8 oz) of water and a lemon wedge then bring it to boil.  

Ginger root extract is one of the more popular substances in the world of natural foods and herbs. It has multiple uses that are considered safe because it is an all-natural product. Many cooks also use organic ginger root in their cuisine.  Ginger roots are also used as medicinal purposes. Perhaps less common but also regarded as herb with healing properties is Panax Ginseng.

Some of the common health benefits of ginger and ginseng include:

1.  Helps clear sinus

2.  Helps overcome nausea and motion sickness

3.  Helps with muscle and joints  inflammation

4.  Help relieve headache

5.  Helps absorb and assimilate essential nutrients in the body

6..  Helps reduce flatulence.

7.  Helps clear your throat

8.  Helps clear your nose and chest

9.  Helps increase your body heat

10.  Helps prevent chronic fatigue syndrome

CAUTION:  As with any herbal medicine, be sure to consult your doctor or health provider to make sure taking these would not cause any bad side effects.

Enjoy!  Cathi

Eating Nuts Can Help Your Heart

Aloha Everyone,

Researches have proven that if you eat nuts as part of a balanced diet helps your heart

Health benefits about eating nuts as a part of a healthy diet:

• Can lower the LDL, low-density lipoprotein or "bad," cholesterol level in their blood.
• Could reduce your risk of developing blood clots that can cause a heart attack.
• Rich in omega-3 fatty acids can help your heart by preventing dangerous heart rhythms that can lead to heart attacks
• Fiber in nuts helps lower your cholesterol
• Fiber in nuts helps prevent diabetes
• Vitamin E in nuts may help stop the development of plaques in your arteries

Other benefits:

• Nuts are tasty, portable and make great snacks.

• Fiber also makes you feel full so you will eat less
• Dried nuts are inexpensive and readily available.

Caution:

• Nuts contain a lot of fat; as much as 80 percent of a nut is fat. Even though most of this fat is healthy, you are still consuming a lot of calories.

Go to http://www.mayoclinic.com/health/nuts/HB00085 for articles by Mayo Clinic staff.  This site also provides some nutrition information on common types of nuts

Namaste -- Cathi

Pears and Their Many Health Benefits

Aloha Everyone,

There is an old saying “apple a day keeps a doctor away” but what about a pear a day?  According to historians, pears have been around since the Stone Age. Many varieties of pears typically appear in supermarkets in autumn.  One interesting fact is that this fruits ripen inside out so to see if the fruit is ready to eat, press gently the thinnest part of the pear (usually referred to as the neck).  To gain maximum benefit of the fruits, pears are to be eaten with the skin.

List of Heath Benefits

·         Helps protect our hearts,

·         Excellent source of dietary fiber which can lower bad cholesterol

·         Helps reduce risk of stroke

·         Helps reduce risk of colon cancer

·         Hypoallergenic

·         Helps boost energy level

·         Helps control diabetes due to high fiber content and low glycemic index

·         High in antioxidants such as vitamin C and copper

·         Helps boost the immune system

·         Help prevent Osteoporosis

·         Helps maintain digestive health

·         Has healing, cooling compounds

·         Helps prevents colds and coughs

·         Helps get rid of toxins from the body

·         According to Traditional Chinese Medicine, helps balance yin and yang energy

·         Used as a natural remedy against nausea in ancient Greece

Enjoy!
Namaste -- Cathi

References:

http://www.motherearthliving.com/natural-health/5-health-benefits-of-pears.aspx#ixzz2kHqkj9Nx

http://www.care2.com/greenliving/health-benefits-of-pears-healing-coughs-and-colds-with-diet.html#ixzz2kHOKhGBz

Food to Improve Memory, Lower Blood Preassure and Boost Immune System

The Longevity Kitchen written by Rebecca Katz with Mat Edelson. Photography by Leo Gong offers its readers a list of 16 antioxidant power foods, rich in omega-316 to improve memory, lower blood pressure and help boost the immune system with goal to live a healthier life and longer life.

The power foods included in The Longevity Kitchen are: (in alphabetical order) asparagus, avocado, basil /mint, blueberries, coffee, dark chocolate, garlic, green tea, kale, olive oil, pomegranates, sweet potatoes, thyme, walnuts, wild salmon and yogurt.

Rebecca Katx, Masters of Science in Health and Nutrition Education.  She is a consultant, speaker, teacher and chef and also nationally-recognized culinary translator and expert on the role of food in supporting optimal health. 

Rebecca Katz has also written the award-winning cookbook The Cancer-Fighting Kitchen: Nourishing Big-Flavor Recipes for Cancer Treatment and Beyond (Ten Speed Press, 2009), and One Bite at a Time: Nourishing Recipes for Cancer Survivors and their Friends (Second Edition). The Longevity Kitchen features 125 recipes illustrated with many beautiful appetizing food photography.

http://rebeccakatz.com/culinary-rx/