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Moderator Comment by Jeannie Ball on May 11, 2013 at 11:42am

Which seeds and nuts help digestion?

It would not be correct to say that seeds and nuts "help digestion." Seeds and nuts are very high in fat, and fat is the most difficult to digest of all macronutrients. When thinking about seeds and nuts, it's important to make a distinction between "regularity" of bowel movements and ease of digestion (the process of breaking a food down into its nutritional components).

With respect to digestion, keeping food portions small to moderate in size, and consuming foods in a relaxed and enjoyable way (with plenty of time for chewing) are essential factors in supporting our nourishment. In the case of nuts and seeds, oil roasted versions would be more difficult to digest than dry roasted or raw versions due to the added fat content.

One of the key dietary constituents for staying "regular" is dietary fiber, a nutrient in which most nuts and seeds are fairly concentrated. On an ounce-for-ounce basis, the very small seeds, like flaxseeds or chia seeds, contain more fiber than the larger seeds like sunflower or pumpkin seeds. However, all of these seeds would be considered rich sources of dietary fiber. Flaxseeds, for example, can contain up to 3 grams of fiber per tablespoon. Nuts fall into the same general category as seeds. However, because they are larger, they will contain less fiber on an ounce-for-ounce basis. (On a weight basis, it takes about 1-1/2 to 2 times as many almonds to provide us with the same amount of fiber as flaxseeds) -- 1/4 cup contains 4.37 grams. All nuts and seeds, however, would be considered beneficial for bowel regularity, provided that they are well-chewed and eaten in small to moderate amounts.

When consuming seeds, it's important to think about size and chewing. If you are unable to grind the seeds up with your teeth when you are chewing them, it's possible for the seeds to make it all the way through your digestive tract fairly intact, and you will see them looking much the same when they come out as when they went in. Under these circumstances, you are not getting optimal benefits from the seeds you consumed. Larger seeds, like pumpkin and sunflower seeds, are usually easier to chew and can be digested more completely for this reason. Some people like to grind seeds up in a coffee grinder and create a seed butter (or seed paste). Others like to combine small seeds together with nuts in the grinder and grind up both together. These ground nut/seed butters can be used in the same way as peanut butter. They should be kept in the refrigerator, however, and should be used within a day or two.

Moderator Comment by Jeannie Ball on April 27, 2013 at 11:40am

An Apple a Day

Eating apples may help fight the cognitive decline associated with aging and neurodegenerative diseases like Alzheimer's and Parkinson's.

By Lauren Aaronson, published on December 10, 2004 - last reviewed on May 11, 2009

An apple a day keeps the doctor away, as the saying goes. And not just any doctor. An apple a day may help keep the neurologist away—along with the cognitive decline that often accompanies aging and neurodegenerative diseases like Alzheimer's and Parkinson's.

Food scientist Chang Y. Lee found that a nutrient in apples can protect rat brain cells from damage. The nutrient, an antioxidant called quercetin, provided even more protection than Vitamin C, which is known to combat neurodegenerative diseases in humans.

Quercetin belongs to a group of substances getting a lot of attention these days—flavonoids. These are naturally occurring chemical compounds that help give plants their color. Most flavonoids, as well as certain vitamins and minerals, are potent antioxidants; they neutralize harmful free radicals of oxygen, produced when cells burn oxygen for energy. If left unchecked, free radicals cause cumulative cell damage that may lead to cancer or, in the case of brain cells, Alzheimer's, Parkinson's or other age-related mental decline.

"Quercetin has much higher antioxidant activity compared to other flavonoids and Vitamin C," says Lee. His work has shown that not only may quercetin help brain cells, but also it may actually hurt cancer cells. In his lab experiments, quercetin blocked some of the pathways by which tumors grow out of control, and once again, in this task quercetin outperformed Vitamin C.

Other research suggests that quercetin may have a variety of benefits in combination with other nutrients. A Dutch study found that a high intake of black tea, which contains a variety of flavonoids in addition to quercetin, reduces the risk of heart disease, and a Finnish study found that people who ate the most whole apples had a lower risk of stroke than those who ate the least.

Substances that protect the heart and its circulation generally protect the brain as well. The common denominator is the network of blood vessels so crucial to both organs. Damage to blood vessels in the brain may impair the communication lines between nerve cells that underlie all mental activity.

Moderator Comment by Jeannie Ball on April 27, 2013 at 11:40am

APPLES cont.

Lee can't say for sure yet whether quercetin can halt neurodegeneration in people. Clinical trials or studies of large populations are needed to see whether his lab results hold up in the real world.

In the meantime, though, Lee heartily recommends apples for everyone. Given the potential benefits of quercetin, plus the other nutritious qualities of apples, he suggests that people add an apple to the mix of fruits and vegetables that they eat each day.

"One apple a day provides a significant amount of quercetin and flavonoids," he notes. The exact quantity of quercetin in an apple varies depending on the year, season and region the apple was grown in. But all apples—from red delicious to fujis—have a large amount.

Choose a fresh apple over applesauce or apple juice for a snack, Lee suggests, since quercetin resides primarily in the skin of the fruit. "Processed food may always have a chance to lose active compounds," he adds.

He also warns against supplements, because large doses of purified quercetin may prove dangerous. And it may turn out that quercetin works best just as nature intended it to be consumed—in concert with other substances in whole foods.

 quercetin also shows up in blueberries, cranberries and onions.

Moderator Comment by Jeannie Ball on April 18, 2013 at 6:41pm

Hi haven't been here in a while. I saw this and thought I should post this here for everyone! Looks good. Protein and natual sugar, it's Gluten Free!

Gluten-Free Coconut Chicken Tenders

SERVES 6

Most recipes for pan-fried or oven-fried chicken call for dipping chicken pieces in beaten egg and then in flour before frying. In this egg-free rendition, coconut flour and cornstarch batter stand in for the eggs and flaked coconut stands in for the flour. Serve these crusty tenders with a green salad and pan-fried plantains, baked or roasted sweet potatoes, a creamy vegetable soup, or a fresh fruit salad.

1¼–1½ pounds chicken tenders, about 1-inch thick
1½ cups shredded, unsweetened, flaked coconut
⅓ cup sifted coconut flour
⅓ cup cornstarch
1½ teasoons salt
¾ teaspoon ground black pepper
1 teaspoon dried thyme or dried, rubbed sage or poultry
    seasoning, crumbled
1 teaspoon garlic powder (not garlic salt)
¼ cup + 2 tablespoons cool water
¼ cup + 2 tablespoons unsweetened lite
    coconut milk
6 tablespoons extra virgin coconut oil, ghee,
    palm shortening or olive oil or a combination of
    two of these

1. Preheat oven to 350 degrees. Arrange chicken pieces on a plate.

2. Spread coconut in a pie plate or cake pan and set aside.

3. Measure flour and cornstarch by spooning it into a measuring cup and leveling the top with a knife. Place flour, cornstarch, salt, pepper, thyme or sage, and garlic powder in a bowl and whisk to combine. Mix in water and coconut milk with a fork to make a smooth pancake-like batter.

4. One at a time, dip each chicken tender in the batter and arrange on a tray. Use all the batter.

5. One at a time, turn chicken tenders in coconut to coat, pressing coconut on with your fingers. Place pieces on a plate. Repeat with remaining chicken.

6. Heat 2 tablespoons fat or oil in a 12-inch skillet over medium heat. When hot, add ⅓ of the chicken. Do not crowd the pan. Cook until lightly golden on each side, about 1 to 2 minutes maximum, and transfer to a rimmed baking sheet. Remove dark bits of browned batter from the pan before adding another 2 tablespoons oil. When hot, add and cook ½ of the remaining chicken. Repeat with remaining chicken and fat or oil. (Don't let the pan get too hot. The chicken should turn golden on both sides, not black.)

7. Transfer the tray of lightly cooked chicken to preheated oven and bake about 10 to 15 minutes, until chicken is the same color inside and out and registers an internal temperature of 160 degrees.

8. Serve warm. Cover and refrigerate leftovers and use within 3 days. Reheat briefly in a toaster oven at 300 degrees.

Each serving contains 360 calories, 26g total fat, 22g saturated fat, 0g trans fat, 54mg cholesterol, 651mg sodium, 11g carbohydrate, 2g fiber, 23g protein.

*TIP No chicken tenders? Make your own by cutting 1½ pounds boneless chicken breast halves into long strips, about 1-inch thick.

Chef Rachel Albert-Matesz

Moderator Comment by Jeannie Ball on March 18, 2013 at 2:28pm

hahahaha thanks! This casserole sounds good!

Comment by Liz Weeks on March 17, 2013 at 11:48pm

@Jeannie- Sorry can't help you with ideas here. Have you ever seen the commercial for Home Depot where a young lady comments my house is where plants go to die! Thats me! I have a total BLACK thumb. I'll stick to cooking, not growing. Speaking of cooking I made a great Zucchini/Potato casserole:
2 potatoes; 2 zucchini; 1 cup onion/celery/bell pepper mix, sautéed; 2 cup quick quiche or egg substitute; 6 small slices asiago (68g)
Cut potato and zucchini with a mandolin, salt and set in colander to drain some water.  Spray pan; place a single layer of zucchini. Then layer seasoning mix, then half the egg. Put single layer of potato, then rest of the zucchini. Add the rest of the egg and finally the cheese. Bake at 350 for 30- 45 minutes or until golden brown on top and set but slightly jiggly in the middle. Tent if browning to soon. 

 

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Moderator Comment by Jeannie Ball on March 17, 2013 at 8:54pm

Spring is almost here, starting to plant and starting seeds for Organic foods/flowers inside. I love watching new life sprouting!  :0)

I planted Mixed colored baby pepper seeds along with tomato's and plants of Kale, Basil, Parsley and onion's. I need more idea's of things that go well in container pots for my deck. Any thoughts?

What types of things do you plan on planting this season?

Moderator Comment by Glitter on Butterflies on February 21, 2013 at 1:01pm

Much more than just pork chops:

http://fitlife.tv/change-world-watch/

Moderator Comment by Jeannie Ball on February 17, 2013 at 9:23pm

Hi Judely, Great site and article. I agree with everything but (big but for me). After I let go of all flour Gluten and refined sugars withought substitues for some reason my cerebellum stopped degenerating. My last 3 MRI's show that. But I have everything else and am such a bleiver in foods as meds. I was on 4 meds before I started eating that way.I think there was something to having the combo that my body didn't like I mean I loved them but it didn't! :0)  Eating that way I was able to get off of all of my meds. Getting off of refined sugars wan't easy but do able I'll never go back seeing how hard it was to get off them.

Now I can actually feel what my body wants and needs now. Because my brain is clearer! :-)

 

I signed up for this newsletter! Thanks again!  :0)

 

Moderator Comment by Glitter on Butterflies on February 17, 2013 at 9:00pm

http://www.mindbodygreen.com/0-7752/9-foods-that-healed-my-body-bel...

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