RSS

Tag Archives: kale

Should You Avoid Broccoli and Kale if you have Thyroid Disease?

Cruciferous vegetables like: broccoli, brussels sprouts, cauliflower, kale, bok choy, collards, arugala, watercress, and cabbage contain a dramatic incredible array of phytonutrients with potent health benefits. There is also information circulating suggesting that if you have thyroid disorders, that you need to avoid eating these powerhouse foods because they are goitrogenic and can aggrevate your thyroid especially if you have Hashimoto’s disease. But is this truth?

After you read all the health benefits of these amazing superfoods, you will certainly not want to eliminate them from your diet, even if you have thyroid disease. In fact, you will likely want to run to the store and make sure that your dinner plate is full of them tonight.

But what if you have thyroid disease? Are these safe to eat? Well, as you read on you will also find out more about the truth regarding whether or not you really have to avoid these foods if you have thyroid disease or not. But first, here are some of the amazing benefits of cruciferous vegetables. They are not only packed with incredible nutrients but also ….

1. May help to lower the risk of developing cancer

2. Lab studies show that one of the phytochemicals found in cruciferous vegetables – sulforaphane – can stimulate enzymes in the body that detoxify carcinogens before they damage cells. Isothiocyanates (ITCs), which are perhaps the best studied, have been shown to provide protection against environmental carcinogen exposure by inducing detoxification pathways, thereby neutralizing potential carcinogens.

3. Another way cruciferous vegetables may help to protect against cancer is by reducing oxidative stress. Oxidative stress is the overload of harmful molecules called oxygen-free radicals, which are generated by the body. Reducing these free radicals may reduce the risk of cancer

4. Diets rich in fish and vegetables (including cruciferous and dark-yellow veggies) may also help to protect against cardiovascular disease

5. In another recent study, diets low in cruciferous and yellow vegetables, wine, and coffee but high in sugar-sweetened soft drinks, refined grains, and processed meat were identified as possibly increasing chronic inflammation and raising the risk of type 2 diabetes

6. Keep in mind too that about half of the fiber in cruciferous vegetables is super-healthy soluble fiber.

7. These vegetables also contain indole-3-carbinol (I3C). Indole-3-carbinol has been shown to reduce the risk of breast cancer by decreasing estrogen activity.

Need I say more?

Truth: Those poor cruciferous vegetables may have gotten a bad rap for nothing. Goitrogen is a word that was coined in the 1950’s to describe a substance that causes the formation of a goiter, also knows as an enlarged thyroid gland. It can mean a variety of different things ranging from suppressing the release of thyroid hormone to changing the way thyroid hormone gets produced in the body to suppressing the absorption of iodine.

In relation to cruciferous vegetables, they are have been identified as “goitrogenic” because they have the potential to block iodine absorption.

This was a concern in the 1950’s, as then, the primary reason for hypothyroidism was due to iodine deficiency, and any further changes in iodine levels were potentially problematic. However, since public efforts have been made to add iodine to the salt supplies of most industrialized countries, Hashimoto’s has become the primary reason for hypothyroidism, responsible for 90-97% of cases of hypothyroidism in the United States. Iodine deficiency is not wide spread in people with Hashimoto’s, and thus eating cruciferous vegetables (unless a person is otherwise sensitive to them) is perfectly healthy for people with Hashimoto’s and should not impact thyroid function. In the case that a person does have hypothyroidism due to iodine deficiency, he/she can still enjoy crucifers as long as they are cooked or fermented. Cooking/fermenting will break down the iodine blocking content. http://www.thyroidpharmacist.com/blog/top-7-hashimotos-food-myths

So tonight whether you have a thyroid disorder or not, why not relax and enjoy these healthy foods. I included a simple recipe for brussel sprouts that is really yummy.

Ingredients

1 1/2 pounds Brussels sprouts
3 tablespoons organic cold pressed olive oil
3/4 teaspoon kosher salt or seal salt
1/2 teaspoon freshly ground black pepper

optional: lemon juice

Directions

Preheat oven to 400 degrees F.

Cut off the ends of your Brussels sprouts and cut each one in half. Mix them in a bowl with the organic olive oil, salt and pepper. Place them on a sheet pan and roast for 35 to 40 minutes until they are visibly crisp on the outside and tender on the inside.( Use a fork to poke one and see how tender it feels.) You may have to shake the pan from time to time to brown the sprouts evenly. Some times I like to add some lemon juice as well but this gives it a more tangy taste and so I say that it is optional. Enjoy!

1. Johnston N. Sulforaphane halts breast cancer cell growth. Drug Discov Today 2004;9(21): 908. Rose P, Huang Q, Ong CN, Whiteman M. Broccoli and watercress suppress matrix metalloproteinase-9 activity and invasiveness of human MDA-MB-231 breast cancer cells. Toxicol Appl Pharmacol 2005;S0041-008X.
2. Seow A, Yuan JM, Sun CL, et al. Dietary isothiocyanates, glutathione S-transferase polymorphisms and colorectal cancer risk in the Singapore Chinese Health Study. Carcinogenesis 2002;23(12): 2055-261.
3. Wu HT, Lin SH, Chen YH. Inhibition of cell proliferation and in vitro markers of angiogenesis by indole-3-carbinol, a major indole metabolite present in cruciferous vegetables. J Agric Food Chem SK, Choi S, et al. Sulphoraphane-induced cell death in human prostate cancer cells is initiated by reactive oxygen species. J Biol Chem 2005; 280(20):19911-19924. Xiao D, Srivastava SK, Lew KL, et al. Allyl isothiocyanate a constituent of cruciferous vegetables inhibits proliferation of human prostate cancer cells by causing G2/M arrest and inducing apoptosis. Carcinogenesis 2003;24(5):891-897.
4. Conaway CC, Wang CX, Pittman B, et al. Phenethyl isothiocyanate and sulforaphane and their n-acetylcysteine conjugates inhibit malignant progression of lung adenomas induced by tobacco carcinogens in A/J mice. Cancer Res 2005 65(18): 8548-8557.

 
Leave a comment

Posted by on June 22, 2015 in Uncategorized

 

Tags: , , , , , , , , , ,

Stay Svelte and healthy with more red wine and greens

There are many pill and over the counter options available today for weight loss and appetite suppression but most are not healthy, some are  downright dangerous, and the available pharmaceutical choices have the potential to be quite harmful if not taken properly. My goal with all of my clients who are interested in keeping themselves svelte is to also consider their health. So how do you stay svelte and healthy and do so in a natural, non pharmaceutical, safe effective way? Chose your food wisely and then it will also be your medicine; here are some tips;

Everyone knows that spinach, kale and other leafy greens are packed with important antioxidants and nutrients. What’s less known is that these veggies come with built-in appetite regulators. I recently posted s blog on Thylakoids so forgive me for repeating myself but it is pertinent here. Thylakoids are a compound found in the green leaves of vegetables that triggers the sensation of fullness. In essence, thylakoids are considered a naturally occurring appetite suppressant that can help people regulate food intake, prevent weight gain, and promote weight loss. In addition we know that most leafy greens are also packed with fiber, this will also create a sensation of fullness.

Thylakoids in the plant will delay digestion by binding to fats and they also trigger the release of cholecystokinin, another natural chemical in our bodies that is a key signal of fullness or satiety. If that is not enough, the discovery also shows that increased consumption of thylakoids can also raise leptin levels. Leptin plays a key role in regulating hunger, and cravings, especially after meals.

And for those of us who enjoy a glass of vino, here is more good news….(As if you needed another reason to enjoy a good glass of red wine.) Researchers from Purdue University have found that a compound called piceatannol found in red wine prevents or delays immature fat cells from developing into mature fat cells. Not a drinker? The same compound exists in the seeds and skin of red grapes and blueberries. As I mentioned, I am a fan of eating my nutrition and using my food as my medicine. Blueberries and the skins of red grapes are also packed with fiber and tons of anti-oxidants so many really good reasons to indulge! Note that I usually opt for organic when I can with grapes and blueberries to minimize my pesticide exposure.

So tonight after your glass of wine when you are relaxed and enjoying your evening, maybe have some extra greens for dinner and then berries for dessert. Red wine and greens for the new healthy svelte you!

 
Leave a comment

Posted by on August 15, 2013 in Uncategorized

 

Tags: , , , , , , , , , ,

What’s not to Love about Kale…

In the mornings I love to take my cup of tea or coffee kale cabbage saladkaleand me out to the garden and peruse. What’s amazing is that despite the super cold winter, there a few kale plants that have popped up from hardy seeds that I threw in last year. And if you know me you also know that I love my kale, so I am extremely delighted.

What’s not to love about kale?

1. kale is a superfood, need I say more? Yes I will- It’s a member of the Brassica family of vegetables, which include cabbage and brussels sprouts which have gained quite the reputation as potential cancer-fighting foods. Kale is packed with the organosulfur compounds that may lessen the occurrence of some cancers. Studies also suggest that the phytonutrients in kale and other Brassicas may actually help the liver neutralize potentially cancerous substances.

2. Kale is full of beta-carotene, an important nutrient for good vision also the prevention of cataracts.

3. Kale is also an excellent source of vitamin C, just one cup will give you 88% of your RDA od vitamin C which is great fro your immune system and helpful for protection against viruses like the common cold as well as the flu.

4.,Kale is rich in minerals, such as iron, manganese, calcium and potassium. Potassium is excellent to help reduce blood pressure. Calcium is needed for optimal bone integrity.

5. A cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes.

 
I may have shared this salad with you last year but that was oh so long ago and this is tradition so here is one of my favorite raw super healthy recipes….
 
Raw Kale Avocado Salad
 
1 bunch kale, take leaves off the stem and place in bowl and chop (about 8 to 10 cups)
1 avocado, diced
1 cup sunflower seeds, soaked for 6 to 8 hours
Dressing:
3 to 4 tablespoons freshly squeezed lemon juice
3 to 4 tablespoons extra virgin olive oil
1 to 2 cloves garlic, crushed
1/2 teaspoon sea salt and/or kelp
freshly ground black pepper
 
optional: mushrooms, red onion, shallots, grated carrots, beets, tomatoes, chopped parsley, dill, arugula would all be delicious. …you get the message, add what you love. Sometimes I even add my broken up flackers (http://www.drinthekitchen.com/) for more flavor, crunch and extra good omega-3 oils.
 
Chop the kale into small pieces and add it to a large bowl. In a smaller, separate bowl whisk together the dressing. Add the dressing to the salad and gently massage it into the kale with your hands. This will soften it almost immediately. Then add the diced avocado and whatever other vegetables you like. Drain and rinse the sunflower seeds and add them to the salad as well. Gently toss together and yum!
 
KALE CHIPS

1 clove garlic

  • 1 C Cashews, soaked at least 8 hours, rinsed and drained or you can use cahew butter as well
  • 1/4 C Nutritional Yeast*
  • 1/3 C water
  • 2 T Olive Oil
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Chipotle (spice)
  • Pinch Sea Salt

With processor running, drop in garlic and mince. Add the rest of the ingredients and process until smooth. Pour over kale chips in a bowl and massage until kale is coated. Bake on high in oven until crisp or dehydrate on screens at 115 for 4-6 hours or until crisp. *Nutritional yeast is not raw but used frequently in raw food recipes.

 

 
Leave a comment

Posted by on May 15, 2013 in Uncategorized

 

Tags: , , , , , , , , , , , , ,

Breaking News! Eat Greens & Lose Weight

green smoothieIf you thought greens were great before, hang onto your roots my friends!!! Breaking news…. Swedish researchers have discovered that thylakoids,found in the green leaves of vegetables, triggers satiety/fullness! So not only are greens just the healthiest for our bodies, but in essence, thylakoids, a naturally occurring appetite suppressant found in greens can also help people regulate food intake, prevent weight gain, and promote weight loss.

It turns out that when animals and humans eat leafy greens, the thylakoids in the plant will delay digestion by binding to fats, thus slowing the ability of the pancreatic enzyme that digests fat; lipase and co-lipase, to hydrolyse or dissolve the fats. Thylakoids also trigger the release of cholecystokinin, another natural chemical in our bodies that is a key signal of fullness or satiety.

If that is not enough, the discovery also shows that increased consumption of thylakoids can also raise leptin levels; a hormone that plays a key role in regulating energy intake between meals and over longer periods of time (ie; the hunger regulator). An increase in Leptin concentrations in the blood six hours after eating is a particularly important finding, given that leptin plays this key role in regulating hunger, and cravings (especially after meals). This is typically a big problem for people trying to maintain a healthy weight.

There are many options available today for weight loss and appetite suppression but most are not healthy. Some of the OTC options are downright dangerous, and the available pharmaceutical choices have the potential to be quite harmful if not taken properly.

Nature is amazing! It has even provided us with a natural and ultra healthy non-thermogenic appetite regulator. Now that we know that greens can help to regulate hunger and fullness I say go green all the way!! A few greens today may just help keep the doctor away….

info from:

 
Leave a comment

Posted by on March 1, 2013 in Uncategorized

 

Tags: , , , , , , , , , ,

Oscar Winning Chili

Nchilibowlothing says easy, healthy, filling, yummy, warming, delicious, inexpensive and hearty like a fantabulous bowl of chili! Chili is like the sound person on a movie set, no one really knows who that person is-they really rarely make into the lime-light, but they are pivotal for the success of every movie. Chili is that underestimated, often undervalued casual fare at parties but it is none the less pack full of incredible nutrients and it is super healthy. Add a bowl of flackers, tortilla chips, guacamole and maybe even some humus and you are all set to celebrate.

Ingredients

  • 2 tablespoons cold pressed extra-virgin olive oil
  • 2 medium onions, finely chopped
  • 4 to 6 cloves garlic, minced
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 6 cups of beans. I like black beans or mung beans and I actually sprout them first before using. Soak in water for 24 hours, transfer to colander and water twice a day for two-three days or until you can see little sprout shoots. Or use 3 cans beans of your choice or a combination. Drain and rinse well.
  • 3 fresh organic tomatoes or 1 can diced organic tomatoes with liquid
  • 1 can organic tomato sauce
  • Optional; 1 to 2 jalapeño or you can go hotter with other types of chili peppers if you want
  • 1 tablespoon red chili powder
  • 1 Tbs unsweetened cocoa powder
  • 2 teaspoons dried oregano
  • 2 teaspoons ground cumin

Instructions

  1. Heat the oil in a large soup pot. Add the onion sauté over medium-low heat until translucent or lightly browned. Add the garlic and sauté until the onion is golden. Add the remaining ingredients. Bring to a simmer, then cover and simmer gently for 30 minutes, stirring occasionally, until the peppers are tender and the flavors have melded.
  2. Season with sea salt and fresh black pepper. Add finely chopped parsley for garnish.

Optional Variations:

  • Add kale or spinach towards the end for extra nutrition
  • Add cooked corn kernels toward the end for more sweetness
  • Add extra “hot stuff” like minced fresh chili peppers, dried hot red pepper flakes
 
Leave a comment

Posted by on February 24, 2013 in Uncategorized

 

Tags: , , , , , , , ,

Jump Start the New Year; Detox & Anti-inflammatory Magic Brew

Why not jump start the New Year and commit to health and to feeling fabulous right now!

This Magic health brew will give you energy, help your body detoxify and is nourishing as well.  Try it once or even better, enjoy it today, prior to the New Year and jump-start your healthy mission.

Kale, Pineapple, Turmeric and Ginger Detox Drink
This purifying beverage contains kale to nourish the body and cleanse the kidneys; pineapple and turmeric two fabulous anti-inflammatory nutrients, bromelain which also helps to aid digestion; and ginger to help stimulate bile flow in your gall bladder.

Ingredients

1 bunch organic kale de-stemmed (3-4 cups chopped)

1/2 cup fresh pineapple
2 large cucumbers, organic, skins included if possible for the silicon and fiber benefits

1/4 tsp turmeric (the ultminate anti-inflammatory herb)
1/2 lemon, squeezed with a dab of zest

1/4 inch of ginger
1 bunch of mint (1/2 cup) optional but good

If you plan on drinking a lot, add a dropperful  or 30 drops of tincture of milk thistle (my favorite is from Herb Pharm, it is in liquid form, they have a liver tonic/support formula that I adore). This will ensure a happy liver recovery.

Blend and enjoy!

Happy healthy day and year to you all!

 
Leave a comment

Posted by on December 30, 2012 in Uncategorized

 

Tags: , , , , , , , , , , ,

Cranberry Kale Pilaf; Superfood your Thanksgiving

I know that it has been a while since I have blogged, so sorry! But I am hoping that this will make up for my absence. here is the perfect, super healthy, delicious, rich in nutrients, high in anti-oxidants ideal addition to your thanksgiving dinner menu.This dish will help to balance out your meal, so that you can eat guilt free this Thanksgiving.

This is the pilaf of all times. I am calling it the super food pilaf; vegetarian, antioxidant-rich, high in protein and fiber and full of tasty healthy natural goodness!.

Fresh cranberries are high in a multitude of cancer-protective nutrients and are also an incredible food for lowering inflammation in our bodies. They contain a unique mix of potent antioxidant; proanthocyanidins, resveratrol, pterostilbene, and Vitamin C. Proanthocyanidins are anti-inflammatory, have been shown to be helpful in reducing the risk of cardiovascular disease, and help to improve immune system function. Resveratrol and pterostilbene are the amazing anti-aging compounds also found in red wine. So eat up and feel great – i happen to be a fan of that combo!

How? Here is the recipe, enjoy and happy holidays!

wild rice; use 1 1/2 cups wild rice per 3 cups water bring to boil then place on low to medium heat for about 40 minutes or until grains are soft and water is all absorbed. Let the rice cool.

2 tablespoons cold pressed organic extra virgin olive oil
1 large red onion, chopped
1 cup fresh organic cranberries
1 large bunch of kale. Use the leaves only if you want your dish to taste sweeter
5 to 6 cups cooked wild rice
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 jalapeno (optional) and 1-2 tablespoons of agave/maple syrup or a dab of stevia (optional)

Heat a deep skillet over medium heat. Add the oil then the onions and sauté until slightly brown and softened. Then add the cranberries and kale; sauté about 5 minutes. Add the cooked wild rice, salt, and pepper; and chopped jalapeno if desire then sauté 5 to 6 more minutes. Stir in sweetener of desire. Taste and adjust seasonings if necessary and voila!

 

This recipe originated here;

http://www.nourishingmeals.com/ but was doctored up slightly by me (:

 
Leave a comment

Posted by on November 21, 2012 in Uncategorized

 

Tags: , , , , , , , , , , ,

Inspired by Kale

 

Kale in my garden

Step aside spinach there is a new green in town! I am speaking about my favorite all time green, my garden growing friend and super healthy crunchy leafy green – the incredible fabulous amazing kale! Kale and its incredible health benefits have actually been around for a long time. Quietly, yes, but believe it or not there was kale before there was kale chips! I have been eating this funky looking vegetable for years and as with many good things, it is hard to keep them under the radar for too long. Eventually their amazing qualities shine bright and this year, it’s kale’s turn to be in the spotlight.

I just had my favorite kale salad, freshly picked from the garden, and I feel super energized with fabulous green power!

So here are the  many reasons I love Kale and you should too!

1. kale is a member of the Brassica family of vegetables, (also include are broccoli, cabbage and brussels sprouts) that have gained quite the reputation as potential cancer-fighting foods. Kale is packed with the organosulfur compounds that may actually help the liver neutralize potentially cancerous substances.

2. Kale is full of beta-carotene, an important nutrient for good vision also the prevention of cataracts.

3. Kale is also an excellent source of vitamin C, just one cup will give you 88% of your RDA of vitamin C which is great for your immune system and helpful for protection against viruses like the common cold as well as the flu.

4. Kale is rich in minerals, such as iron, manganese, calcium and potassium. Potassium is excellent to help reduce blood pressure. Calcium is needed for optimal bone integrity.

5. A cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes.

Need I say more?

Recipes:

Really easy- if you are super busy, just buy your favorite pesto (made with olive oil of course) or make your own and take the leaves off of the kale stem, compost the stem and puree the leaves with the pesto. Now you have this enriched delicious guilt free pesto..yum. Try it on your favorite cracker or a flacker, it is really divine….

Easy and cooked- sauté kale 1-2 cups (take the leafy part of the stem and toss the stem. The leafy part is the sweetest and most tender) with fresh garlic (1-2 cloves) and a little water (or extra virgin olive oil) then sprinkle with lemon juice, sea salt and/or olive oil before serving.

Easy and raw- Again take the leaves of the kale (2 cups is perfect) and place in a bowl. Add a tbsp of extra virgin olive oil, a tsp of sea salt and 2 tbsp of lemon juice then using your hands crunch up the leaves so they get soft (the salt helps to breakdown the cell walls of the kale which makes it softer and sweeter and more delicious). May add 1 cup of mushrooms and/or red onions, walnuts to get some omega-3 fatty acids and then let it marinate a little, maybe an hour then enjoy.

 
3 Comments

Posted by on July 11, 2012 in Uncategorized

 

Tags: , , , , , , , , , , , ,

 
%d bloggers like this: