Archive for April, 2008

List of High Protein Foods Beyond Meat

Meat is a great source of protein. However, it is loaded with unwholesome saturated fat. If you must, make the meat aspect of your diet rich in fish and poultry.

Other good sources of complete essential amino acids protein, beyond the feed pens and fish farms, are:

  • soy
  • eggs
  • nuts
  • milk
  • peas
  • whey
  • seeds
  • lentils
  • cheese
  • spinach
  • broccoli
  • brown rice
  • dried beans
  • peanut butter

Soy is a highly recommended meat replacement. This recommendation goes beyond its complete protein, and on into its healthy fats and isoflavones.

If you are eating a varied diet, chances are pretty good you are meeting, or even exceeding your body’s protein requirement. And unless you have some medical condition indicating otherwise, protein supplementation is not necessary.

Lest you be flushing all those high priced protein products down the toilet ~ a bowl rich in urea.

Leeks and Scallions (Green Onions) Health Benefits Sources of Vitamin A, C, Quercetin and Allium

Leeks and scallions, or green onions, look similar to each other, with their bulbous looking ends and long leaves.

The major health benefits of “a cup of leek” is that it delivers up 30% of your daily Vitamin A requirement, one tenth of your iron, only accounts for 50 calories, with a couple protein grams thrown in. And all of this in the absence of any fat.

Leeks, looking like a bigger version of a scallion, is a relative to garlic and onion, yet a bit sweeter. Peek season is fall to early spring, but usually is available year round.

Select the smaller to medium sized bulbs to ensure tenderness, picking the ones with green, crisp and fresh-looking tops. They can remain in your frig, unwashed and in a loosely held plastic bag, for about a week.

When preparing your leeks for consumption, cut them lengthwise, spread the leaves and wash, as a way of removing the very common “in between layer” dirt.

Leeks make for an excellent side dish or appetizer. Also, a enlivening source of flavoring to your:

  • soups
  • stew
  • salads
  • quiches

Leeks cook quickly, so be careful. Or you’ll end up with soft and slimy rather than crisp and delicious.

Scallions, or green onions, are very immature onions, harvested before the bulb has a chance to be a grown-up.

These mild green onion flavored morsels serve your body’s good health by yielding in every cup less than 50 calories, almost a third of its daily needs of Vitamin C, along with 20% of Vitamin A, a couple grams of protein and no, zero, nada fat.

Generally, the more slender the bulb bottom, the sweeter the taste. Unfortunately, scallions wilt relatively quickly, so they are best used right away.

However, if you refrigerate them within a tightly closed bag or container, you may get more mileage. Possibly up to a week, much depending on how fresh they were at purchase.

Rinse your green onions thoroughly, dirt likes to lodged between their leaves. Chopping or slicing the whole scallion and popping them into any meal dish adds wonderful mildly fresh onion flavor.

Leeks and scallions are in the allium family of dietary vegetables. This family contains the phytochemicals allicin and quercetin. There is some scientific indications that, alone or in combination, these phytochemicals may benefit your health, by helping:

Why wait for the evidence on all of this to fully emerge. There is plenty of otherwise healthy benefits to include them in your diet!

Hot, Hottest Chili Peppers Source of Natural Vitamin C and Capsaicin

The hottest part of the chili pepper is where the seed attaches to the white membrane, not the seed itself. This attachment contains the highest concentration of capsaicinoids. Capsaicinoid is a substances that acts on the pain receptors in your mouth and throat, capsaicin being the primary capsaicinoid in chili peppers.

Capsaicinoids are also present in chili pepper’s flesh in varying concentrations. Thus, one part of a single pepper may be hot and another part mild. Typically, larger chilies are more mild due to the lower proportion of seeds and white to their size.

There are several varieties of chili peppers, each differing in flavor and heat intensity:

  • Anaheim/California Green Chile/Long Green Chile ~ long, slender and lobed; eaten green or red; mildly hot.
  • Ancho ~ dried anchos are flat, wrinkled, heart shaped, very dark red to almost black; mild to moderately hot.
  • Cascabel ~ green or red; small and round; moderately hot.
  • Cherry~ round and red; mild to moderately hot.
  • Hungarian ~ start yellow and ripen to orange or red; moderately hot.
  • Poblano ~ Ancho peppers that are green, similar looking to small bell peppers and are mild to hot.
  • Serrano ~ red or mature green; moderate to very hot with an intense bite.
  • Cayenne/Long Hots ~ red when fully mature; thin and straight or curled at the tips; very hot.
  • Jalapeno~ green when mature; very hot, with an immediate bite.
  • Habanero/Scotch Bonnet ~ yellow-orange, can be green, red, or orange; lantern shaped; intense fiery flavor, unique floral flavor and an extremely intense heat affecting nasal passages; hottest.

Many of these varieties are consumed fresh, dried or canned. And chili peppers are an excellent natural source of vitamin C and capsaicin.

Chili peppers are available year round and when buying select the firm, glossy chilies with taut, unwrinkled skin and fresh green stems. Fresh chilies can be stored in the refrigerator up to three weeks, best wrapped in a paper towel and left unwashed.

Whenever you are working with or consuming chili pepper avoid touching your eyes or skin, capsaicin has the potential to be extremely irritating.

If you wish to decrease chilies heat intensity, remove their seeds and veins. Also, soaking them in salt water for an hour helps cool their jets as well.

About Soy Protein, Isoflavones and Soybeans Heart Healthy Diet Benefits

Soy is considered safe for most when consumed as part of a healthy diet in its natural soybean food form. In some, these legumes have been reported to cause food allergy reactions (rarely) or minor stomach and bowel problems, such as:

  • nausea
  • bloating
  • constipation

Soy is also available in dietary supplements, and may only contain isoflavones, soy protein or in combination. Many are using these soy products under the belief that they help prevent or treat a variety of health conditions, including:

  • hot flashes
  • osteoporosis
  • breast cancer
  • prostate cancer
  • memory problems
  • high blood pressure
  • high cholesterol levels

Scientists agree that foods rich in soy protein can benefit heart health, as it has been found to lower bad LDL cholesterol levels. Daily intake of 25 grams of soy protein is what is needed to be considered beneficial.

These healthy benefits only extend to intact, whole food soy protein, and it does not include isolated substances from soy protein found in supplements.

Also, some studies suggest that soy isoflavone supplements may reduce hot flashes in menopausal women, as they are believed to have estrogen-like effects in the body. Keep in mind that there have been inconsistent findings as well.

Presently, there is not enough scientific evidence to support effective soy supplement use for any other health issues.

About Healthy Diet Foods Sources of Soybean(s), Soy Protein, Edamame, Tofu, Tempeh, Miso and Soy Milk

Soy is a subtropical plant in the pea family and is a very common food source in Asian diets. The seeds of this plant are “high in protein” legumes known as soybeans or edamame.

Soybean protein is a healthy diet substitute for animal protein, because it offers your body a “complete” protein with less saturated fat. Complete proteins contain all the amino acids essential for healthy nutrition.

Dietary sources of soybeans come in various forms, including:

  • raw
  • nuts
  • cooked
  • ground
  • additives
  • fermented

Fermentation techniques prepares the soy to be in a more easily digestible forms, such as:

  • miso
  • tempeh

Today, the most common diet food sources of soy protein are:

  • Tofu ~ cooked soybeans processed into a custard-like firm, soft or silken textured cake, having a neutral flavor it can be used in stir-fries, mixed into smoothies, used in dips or as a cheese substitute.
  • Soymilk ~ ground soybeans and water forming a milk-like liquid, which can be consumed as is or a recipe substitute for milk, sometimes fortified with calcium, comes in a variety of flavors, good dairy product replacement for lactose intolerance.
  • Soy flour ~ ground roasted soybeans adds protein to baked goods, in cereals, pancake mixes, frozen desserts, etc.
  • Textured soy protein ~ defatted soy flour, which is compressed and dehydrated, used as a meat substitute or as filler in dishes.
  • Tempeh ~ whole, cooked, fermented soybeans formed into a chewy cake, used as a meat substitute.
  • Miso ~ fermented soybean paste used for seasoning and soup stock.

Soy is considered safe for most people when consumed as part of a healthy diet in its natural soybean food form. In some, these legumes have been reported to cause food allergy reactions (rarely) or minor stomach and bowel problems, such as:

  • nausea
  • bloating
  • constipation

Edamame are young green soybeans, that taste sweeter and have a nuttier flavor than the matured soybean legumes. Although mature soybeans contain a higher amount of protein and other healthy nutrients, edamame may taste to you a whole lot better!

Salmonella Poisoning Symptoms for Treatment of Typhimurium and Enteritidis Bacteria Infection

Salmonella is an array of microscopic extant bacteria that live in intestinal tracts and are passed to and from human or animal via their feces. The most common illness causing types in the U.S. are Typhimurium and Enteritidis.

If infected, Salmonellosis, a diarrheal sickness, can result. The typical route for transmitting salmonella is eating animal feces contaminated foods. Contaminated foods, neither looking nor smelling unusual, are often of animal origin, such as:

  • beef
  • milk
  • eggs
  • poultry

But all foods, even vegetables, can be slamonella contaminated.

Thorough cooking of raw contaminated food kills Salmonella. Also, the unwashed hands of an infected food handler is another cause for its transmission.

Symptoms of salmonellosis, developing 12-72 hours post infection, are:

  • fever
  • diarrhea
  • abdominal cramps

Intestinal salmonella infection usually resolves within a week, and most will recover without necessity for medical treatment. The main concern is dehydration, so treat yourself to plenty of fluids during its invasion. Otherwise you may find yourself on intravenous fluids for rehydration.

Salmonella infection can spread from your intestines to the blood stream. Once it makes it into this transport system, it can critically infect some other body sites. This rare occurrence can cause death unless promptly treated with antibiotics. Approximately 600 die each year from salmonellosis.

Those most likely to encounter this severe form of salmonella illness include:

  • elderly
  • infants
  • impaired immune systems

Antibiotics are not usually used for salmonella unless the infection spreads beyond your intestines. Unfortunately, some salmonella bacteria built a resistance, largely due to using antibiotics to promote feed animal growth.

Most will recover completely, but it may take several months for your bowel habits to return to normal. A few people develop Reiter’s syndrome, aka reactive arthritis, experiencing:

  • joint pain
  • eye irritation
  • painful urination

This arthritis can last for months, years or become chronic and difficult to treat. And antibiotic treatment does not make a difference in the development of this form of arthritis.

Primary prevention measures for crusading against this diarrhea creator is don’t eat raw or undercooked eggs, poultry, or meat. Nor consume raw or unpasteurized milk or other dairy products. And always thoroughly wash your produce.

Avoid cross-contamination by:

  • keeping foods separately
  • wash cutting boards, counters, knives, and other utensils after handling uncooked foods.
  • wash hands before and between handling any food stuff

Children are the most apt to get salmonellosis.

Of particular note is that reptiles are likely to harbor Salmonella. Therefore, hand washing immediately after handling them is strongly encouraged. Giving children snakes, turtles, iguanas or other lizards is not a great health promoting gift idea.

Dandelion Overview, Detox Uses, Treatments and Benefits

The most common historical uses of dandelion was to treat liver disease, kidney disease, and spleen issues.

Now a days, dandelion is used by some for:

  • diuretic
  • dyspepsia
  • loss of appetite
  • gastrointestinal ailments
  • minor digestion problems
  • liver and gallbladder detox
  • tonic for the liver and kidney
  • relieve liver disease symptoms
  • hepatic & biliary function restoration

In traditional Chinese medicine, dandelion herb combination is used to treat:

  • hepatitis
  • bronchitis
  • pneumonia
  • upper respiratory tract infections
  • topical compress for breast inflammation

Dandelion leaves and roots are used to make:

  • capsules
  • extracts
  • fresh or dried teas

Dandelion leaves are used in salads or cooked as greens. Its flowers are used to make wine.

Dandelion consumption is considered safe, but can cause some an upset stomach and diarrhea. Additionally, some are allergic to the plant itself. It is not recommended for those with:

  • bile duct blockage
  • inflamed or infected gallbladder

Healthy diet benefits of dandelion is an additional source of potassium, calcium, vitamin A and iron.

Benefits of Green Tea, Green Tea Extracts for Health, Weight Loss, Cancer and Caffeine

Green tea is made from steamed fresh leaves of the Camellia sinensis plant. It is usually brewed for drinking, but extracts can be taken in capsules or used in skin care products.

Many are currently using green tea and green tea extracts with hopeful benefits to assist with:

  • weight loss
  • lower cholesterol levels
  • improve mental alertness
  • protect skin from sun damage
  • prevent/treat breast, stomach, skin cancers

Despite mixed human study results, laboratory studies suggest green tea may help protect against or slow certain cancer growths. However, not enough reliable evidence available to recommend green tea for:

  • weight loss
  • blood cholesterol lowering
  • sun damage skin protection

Studies are continuing regarding green tea’s effects and benefits on conditions such as:

  • cancer
  • diabetes
  • heart disease
  • osteoarthritis

Green tea and its extracts is considered safe when used in moderately. However, it does contain caffeine which can cause:

  • nausea
  • anxiety
  • diarrhea
  • insomnia
  • irritability
  • upset stomach
  • frequent urination
  • raise blood pressure
  • irregular heart rhythms
  • very high doses ~ seizures & delirium

Some evidence does suggest green tea improves mental alertness, most likely this benefit is a result of its caffeine.

Because green tea contains a small amount of vitamin K, it has the potential to make anticoagulant drugs, such as warfarin, less effective.

If you are healthy overall and do not take any medications, your moderate usage of green tea may be more helpful than harmful in enhancing your good health.

Naturally Lower Cholesterol Absorption with Dietary Soluble Fiber and Phytosterols

Soluble fiber and phytosterols help block your body’s absorption of cholesterol during food digestion. This blockade helps lower LDL (bad), without affecting absorption of HDL (good) or triglycerides.

Saturated fat, trans fat, and cholesterol increase your blood cholesterol which cause plaque buildup that can clog your blood vessels. The main dietary sources of cholesterol are foods from animals, such as:

  • egg yolks
  • dairy products
  • meat & poultry
  • liver, other organ meats

There are two main types of fiber, insoluble and soluble. Both have health benefits, but only soluble fiber reduces the risk of heart disease through cholesterol blocking.

The difference between the two types of fiber is the form they are in when they go through your digestive tract. Soluble fiber dissolves into a gel-like substance in your intestines. This substance helps block cholesterol and fats from being absorbed through the wall of the intestines into your blood stream.

Stand out sources of soluble fiber are:

  • pears
  • lima beans
  • navy beans
  • pinto beans
  • black beans
  • kidney beans
  • psyllium seeds
  • northern beans
  • brussels sprouts
  • citrus ~ orange, grapefruit

Other sources include:

  • pear
  • plum
  • peach
  • lentils
  • apples
  • prunes
  • carrots
  • oatbran
  • banana
  • broccoli
  • legumes
  • oatmeal
  • nectarine
  • dried peas
  • blueberries
  • blackberries
  • strawberries
  • nuts & seeds

Phytosterols (plant stanols and sterols) also help block the absorption of cholesterol in your digestive tract, similiarly to soluble fiber. Phytosterols are compounds found in many:

  • nuts
  • fruits
  • seeds
  • cereals
  • legumes
  • vegetables
  • vegetable oils
  • other plant sources

Studies have shown you can reduce your LDL by 5-15% with a daily intake of about 2 grams of phytosterols, often within weeks.

Vitamin K Foods Sources and Deficiency Risk of Heavy Bleeding

Vitamin K refers to a group of chemically similar fat-soluble compounds. Phytonadione (K1) is the natural form from plants, and your body’s main dietary source. Menaquinon (K2 compounds) are made in your gut by bacteria, and does add a small amount toward your vitamin K dietary needs.

Vitamin K in the natural form is found in:

  • meat
  • beans
  • olives
  • canola
  • cereals
  • broccoli
  • cabbage
  • soybeans
  • asparagus
  • cauliflower
  • green peas
  • watercress
  • dairy products
  • green leafy vegetables

If you eat a balanced diet which includes some of these foods, then vitamin K supplementing is not be necessary. Also, cooking doesn’t significantly affect its concentration.

Vitamin K is necessary for your blood to clot normally. Your liver uses to make clotting factors, and a deficiency or a disturbance in liver function may lead to bleeding.

A deficiency in vitamin K is rare, but those at risk include:

  • celiac disease
  • cystic fibrosis
  • ulcerative colitis
  • regional enteritis
  • biliary obstruction
  • short bowel syndrome
  • chronic malnutrition ~ alcohol dependency
  • intestinal resection ~ particularly terminal ileum
  • medications ~ antibiotics, salicylates, anti-seizure and some sulfa drugs

If you are taking warfarin, a blood-thinning drug, then you need special medical vitamin K monitoring because of their interactions.

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