Healthy Never Tasted So Good Chew on This… Cuz That Ain't Right

July 1, 2013

Chicken EnpHused Baked Potato

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Chicken EnpHused Baked Potato

Chicken EnpHused Baked Potato

The idea for this recipe came from me destarching potatoes to make healthier French fries for my grandchildren and teaching a weight loss cooking class.

When soaking potatoes in water, the starch pulled out is replaced with water.  We know oil and water does not mix so the water acts as a barrier preventing the oil from penetrating into the potato.  This creates a crispy outside and soft interior French fry and  healthier potato for children lessening the neuron inhibitor effects especially in children with autism.

However, baked potato is a resistant starch food and good for losing weight because the body does not absorb the starch.  The key here to maximize this effect is to bake the potato and let it cool BEFORE eating.

Who wants to eat a dry baked potato? didn’t think you did, well nor do I.

Therefore, I applied the destarching principles I used in making French fries and ended up with a moist flavored baked potato that could be eaten cold and would aid in weight loss as well.

 

PROCEDURE:

roasted_chicken_seasoned_with_mama_vega_poultry_seasoning

Roasted Chicken with Mama Vega Seasoning with a Purpose Poultry Seasoning

1. Roast a whole chicken using Mama Vega*s Seasoning with a Purpose Poultry Seasoning.

knife_pricked_potatoes

Knife Pricked Potatoes

 

2.  Prick potatoes with a knife all over

3.  Sprinkle each potato with sea salt (sea salt is not processed with corn, others are).

4. Put potatoes in a dish so they all fit flat

5.  cover with the chicken dripping created from the roasted chicken.

potatoes_covered_with_chicken_drippings

Potatoes Covered with Chicken Drippings

6.  If necessary add hot water that has been pre-seasoned with Mama Vega*s Seasoning with a Purpose Poultry Seasoning.

potatoes_soaking_in_chicken_stock

Potatoes Soaking in Chicken Stock

7.  Soak for at least four (4) hours.

8.  Remove potatoes from dish and place on a baking sheet.

moist_baked_potato

Moist Baked Potato

9.  Bake in an oven preheated to  350 degrees for 90 minutes.

10.  Remove potatoes from oven and put in a covered dish.

11. Let cool.

chicken_enphused_baked_potato_and_salmon

Chicken EnpHused Baked Potato and salmon

12.  Eat alone or cut into cubes to make potato salad.

 

Remember eating after the potatoes have cooled promotes weight loss

 

Eggplant, Turnip Root and Watermelon Radish in Coconut Milk

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Eggplant, Turnip Root and Watermelon Radish in Coconut Milk

Produce was provided by Matson Family Farm https://www.facebook.com/matson.farm.9

Eggplant, Turnip Root and Watermelon Radish in Coconut Milk

INGREDIENTS:

1 turnip root sliced in crescent moon shape

1 watermelon radish sliced in crescent moon shape

1 small eggplant diced

1 large onion sliced in crescent moon shape

2 T real butter (Irish grass fed)

16 oz Mama Vega Salsa

6-8 cloves fresh garlic

1 can coconut milk

PROCEDURE:

1.  put butter, garlic sliced thinly and radish in frying pan and saute for a few minutes on low heat

2.  cover and cook for 5 minutes

3. stir in onion, saute for a few minutes

4.  add turnip root and egg plant and saute

5.  add Mama Vega*s Salsa

6.  pour in coconut milk and let simmer covered for about 10 minutes on low heat

6.  serve in bowls

Patty Pan Squash Pie

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Photo: Patty Pan Squash RecipePartially bake 9" pie shell and cool2 Patty Pan squash3 oz fresh fugs1.5 oz dates ( more for sweeter taste)2 free range cage free eggs1/8 t ground cloves1/8 t ground nutmeg1 t cinnamon1 t vanilla (Spice Island no corn syrup)1 T granulated honey1. steam squash2.cut squash in cubes3.  Put squash in blender and puree4.  Add dates and figs and blend till also pureed5.  Blend in the two eggs6.  Add spices and blend again7.  Add vanilla and granulated honey blending well8.  Pour into partially baked pie shell9. Bake 350° for 25 min10.  Remove from oven and let cool.11.  Serve alone or with ice cream.

Patty Pan (Sunburst) Squash Recipe

 

Patty Pan Squash Recipe

Partially bake 9″ pie shell and cool

2 Patty Pan squash
3 oz fresh fugs
1.5 oz dates ( more for sweeter taste)
2 free range cage free eggs
1/8 t ground cloves
1/8 t ground nutmeg
1 t cinnamon
1 t vanilla (Spice Island no corn syrup)
1 T granulated honey

1.  steam squash
2.  cut squash in cubes
3.  Put squash in blender and puree
4.   Add dates and figs and blend till also pureed
5.   Blend in the two eggs
6.   Add spices and blend again
7.   Add vanilla and granulated honey blending well
8.    Pour into partially baked pie shell
9.    Bake 350° for 25 min
10.  Remove from oven and let cool.
11.  Serve alone or with ice cream.

 

May 3, 2013

Cilantro Pesto Recipe… Detox

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Cilantro Pesto Detox

Cilantro

Cilanto

This Cilantro Pesto is an excellent detox for pulling out the excess toxic minerals out of the body’s cells and eliminating them from the body all together.

Healthylicious!

It is easy to make and tastes great. 

Try it on sourdough toast, pasta, rice or a baked potato for just a few ideas.

Two teaspoons of this  pesto daily for three weeks is purportedly enough to increase the urinary excretion of mercury, lead, iron, copper and aluminum, thus effectively removing these toxic metals from your body.

Learn more about the importance of detoxing the hidden minerals that cause an excess of unwanted minerals leading to a decline in mental ability by reading, “How Petroleum Products Degenerate the Brain and Promote Cancer”.

I recommend using this recipe for detox  for three weeks at least once a year. the optimum time based on the peak season for cilantro is during the cool early spring or fall.

sourdough_with_cilantro_pesto

Sourdough with Cilantro Pesto

CILANTRO PESTO RECIPE

  • 4 cloves garlic (viral and bacterial)
  • 1/3 cup Brazil nuts (selenium)
  • 1/3 cup sunflower seeds (cysteine)
  • 1/3 cup pumpkin seeds (zinc, magnsium)
  • 2 cups packed fresh cilantro (detox)
  • 1/2 cup Italian parsley (detox)
  • 1/3 cup flaxseed oil (omega-3)
  • 1/3 cup coconut oil (omega-3)
  • 1/8 t turmeric (cancer prevention and brain enhancer)
  • 4 tablespoons lemon juice (vitamin-C )
  • Bragg’s Liquid Aminos™

Process the cilantro, parsley, flax seed oil and coconut oil in a blender until finely chopped.

Add the garlic, nuts, and seeds, turmeric and lemon juice and mix until the mixture is finely blended into a puree paste.

Add a dash of Bragg’s Liquid Aminos to taste and blend again.

Store in dark glass jars.

This pesto freezes well, so purchase cilantro in season and fill enough jars to last through the year. You can also freeze in ice trays, pop out like ice cubes and store in freezer bags.

Health Disclaimer

All information in this post is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

June 22, 2012

Fire Up the Grill for Heart Health

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Fire Up the Grill for Heart Health

Spicy Grilled Watermelon

(Family Features) Summer grilling season is here. Nearly half of all homeowners grill one to two times per week in the summer months, according to the Hearth, Patio and Barbeque Association. While it is tempting to cook hot dogs, burgers and steaks, it is possible to enjoy flavorful dishes that offer healthful benefits.

To ensure grilling season is as easy as it is healthy and delicious, Registered Dietitian David Grotto provides a few insights to keep in mind this summer:

Pre-season this season. Pre-season your grill with corn oil. By pre-seasoning the grill before its first use, cooking will be easier, clean-up will be a breeze and rusting can be avoided.

Be kind to your heart. Corn oil is a great source of heart-healthy plant sterols, which may help block cholesterol absorption in the body. In fact, corn oil has four times as many cholesterol-blocking sterols as olive oil and 40 percent more than canola oil. Use Mazola Corn Oil to coat foods, like veggies and lean meats for grilling. Added bonus: Corn oil stands up against high-temperature cooking better than olive oil.

For a fun, delicious and uniquely healthy take on fish or lean meats, crush a combination of peanuts and pistachios into fine pieces in a food processor. Stir in just enough corn oil into the nut mixture to coat the pieces, and spread the mixture over a lean protein of your choice. Then, grill away. The pistachios also offer plant sterols, so you get a twofer.

Spice up something sweet. Give sweet foods, like fruit, a kick by pairing them with a marinade or seasoning. Lycopene, an antioxidant found in watermelon, better absorbs in the body with the assistance of an oil-based marinade.

To amp up your grilling recipes, try this mouth-watering Spicy Grilled Watermelon recipe. Find even more recipes at www.mazola.com.

Spicy Grilled Watermelon

Ingredients

  • 1 packet Weber Chipotle Marinade
  • 1/4 cup Mazola Corn Oil
  • 1 2-inch wide slice of watermelon

Preparation

  1. Mix a packet of Weber Chipotle Marinade with Mazola Corn Oil (according to directions on packet).
  2. Slice a 2-inch wide piece of watermelon into 4 triangle pieces. Coat each side with the marinade.
  3. Preheat and coat grill surface with Mazola Corn Oil.
  4. Grill watermelon to its highest setting (or to 500°F). Grill each side for about 5 minutes or until there is a nice slightly brown color with noticeable grill marks.

Serves
2

Preparation Time:
10 minutes

Cook Time:
10 minutes

SOURCE:
Mazola Corn Oil

Health Disclaimer http://www.mamavega.com and http://www.mamavega.com/blog

All information in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

 



June 14, 2012

How Can Sourdough Bread Be Healthier than Wheat?

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August 1st is Lamas Day

Aug. 1 is Lamas Day

Like everything else in the commercial world of making money, the push for some time now has been to eat more wheat bread because it is healthier for you. Well, just like the rest of the sheep out there, I was following the Pied Piper right over the proverbial cliff. However, just before getting to the edge and falling into the whole wheat abyss, I stumbled, hit my head and woke up with amnesia. Wondering where I was and how I got there, I began my quest to discover why I was listening to the tune “whole wheat.”

Every where I looked, the information pointed to whole wheat; flakes, cracked, bread, pasta and anything else that the industry thought the consumers would buy. One day I decided to deconstruct the process of making bread which lead me to how to make bread the way it used to be made. Kinda like going back to organic, homestead style.

pumpernickel bread

Pumpernickel Bread

To my surprise, I discovered; “SOURDOUGH AND PUMPERNICKEL IS HEALTHIER THAN WHEAT BREADS.” Would you like to know HOW sourdough bread is healthier than wheat bread?

It comes down to the very beginning process of how it is made and then how it is digested in your body.

First, How it’s made:

Sourdough bread making is centuries old. The process was created for preserving ans storing yeast for long periods. this sourdough starter was kept “alive” as the basis for making loaves of bread for travel or just at home. Believe it or not, some of today’s starters are centuries old  and have been handed down from generation to generation and friend to friend.  Hence, the word used to describe this bread at times as “friendship bread”.  Back to the bread.

You need flour and water  to create an environment for yeast to grow.  yeast is floating in the air all around us and just needs the proper environment to land and grow. Yeast is leavening agent, a single-cell fungus that breaks down the starches in the flour, forming sugar. This is fermentation. When the yeast works on the starch and sugar molecules, it gives off carbon dioxide gas and alcohol that makes the bread rise.

Difference between fresh sourdough bread and average store bought bread:

The big difference between sourdough bread and store bought is the source of the yeast. Most bakers today use pre-packaged yeast.  The yeast has been dried, preserved and formed into a powder. You add flour, water, sugar and salt to the yeast to make a loaf of bread. The water re-activates the yeast fungi, which feeds on the sugar and starch to make the bread rise.

Old fashioned sourdough bread works with yeast in a completely different way. Fresh sourdough yeast fungi are  kept alive continuously a starter medium. You can either capture wild yeast that floats in the air as described above to create starter from scratch or get a cup of active starter from a friend.

It is this  starter that gives sourdough bread its distinctive taste…

Sourdough Starter with Cheese Cloth

Sourdough Starter with Cheese Cloth

The yeast causes a lactic acid fermentation process that not only helps to preserve the sourdough bread, but increases its nutritional value by:

  • pre-digesting starches, making the bread more easily digestible
  • lowering insulin response/improving glucose tolerance
  • protecting Vitamin B1 from the damage of the heat of baking
  • breaking down gluten, which may result in a bread that gluten-sensitive people can eat
  • activating phytase to hydrolyze (dissolve) the phytates, thus freeing up minerals such as:
    • zinc
    • iron
    • magnesium
    • copper
    • phosphorus

Sourdough rye is the most nutritious of them all, because it has more phytase activity and thus even fewer phytates in the finished product to bind to your minerals. I just love that the traditional phrase “sourdough rye” turns out to be scientifically proven as the healthiest bread. Somehow our ancestors figured out all the good stuff without the benefit of labs!

Prof. Terry Graham and his team of researchers at the Department of Human Health and Nutritional Sciences found that eating sourdough bread for breakfast had a profound positive effect on digesting your breakfast as well as on digesting your lunch even though the bread was consumed hours prior.  The enzymes in the bread created during fermentation changes the nature of the starches in the bread, creating a more beneficial bread.  This is is also promising to assist overweight people in losing weight.

According to and article in Keeper of the Home, sourdough bread is rated 68 on the Glycemic Index (GI) whereas other breads are rated 100.

According to Mark Sircus Ac., OMD, International Medical Veritas Association, sourdough bread as “the staff of life,” for it enhances the entire immune system. He further suggests that sourdough bread can stop the growth of cancer without killing it.

REFERENCES:

Health Benefits of  Sourdough Bread

Sourdough Bread Has Most health Benefits

Sourdough Bread and Health

Honest Pumpernickel Bread

 

Health Disclaimer http://www.mamavega.com and http://www.mamavega.com/blog

All information in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

 

How to Eat Healthy on a Budget

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Count Every Penny… They Add Up

To Eat healthy is a life-style, not a choice. Eating healthy is a conscious decision made with every meal prepared and everything we consume. Education is the key; knowledge is power. It is more important to learn how to fish than it is for someone to give you a fish. Once you learn how to fish, you can get as many fish as you can catch. Learn how to grow your own food, shop for best quality and prices and cook nutritious meals.

To eat healthy foods, especially without preservatives and additives tastes better, provides you with more nutrition and promotes better brain functioning and overall health. Better brain functioning allows you to think more clearly and better health gives you more stamina and energy. Maintaining a healthier life-style can reduce your overall medical bills saving you additional money as well. Money saved is money earned that can be used to eat healthy foods.

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Suggestions for parents to eat healthy:

  1. put pre-cut fruits and vegetables in containers with cold water in the refrigerator so kids have easy access for snacks,
  2. have children use child safety scissors to cut coupons for fruits, vegetables, whole-grains, whole-grain cereal (both you and the child benefit; save money and better health),
  3. for younger children, you pre-cut the coupons and the child has to match the picture with the product in the store,
  4. shop Wednesday and Thursday when most stores run additional specials,
  5. buy what is in season, Seasonal Fruits and Vegetables, Seasonal Fish
  6. buy frozen if not fresh not canned it has preservatives and water which you are also paying for unnecessarily,
  7. shop at ethnic stores (Asian, Indian, Hispanic, etc) prices are generally cheaper and fresher for items used in their daily cooking, also often sold in bulk so you can decide how much to buy rather than buyer prepackaged,
  8. shop Farmer’s Markets
  9. prepare and cook using the stove not the microwave, nutrition is retained and overall texture and flavor is better,
  10. take a cooking class that also teaches nutrition, food combining and budgeting
  11. search YouTube for visual answers, we learn better wen we see it but even better when we do it ourselves,
  12. Mindful Eats has additional suggestions,
  13. Repurpose  and Upcycle leftovers (food recipes),
  14. check out Eating Healthy Because of Food Stamps,
  15. check out How to Eat When You’re Really Broke ,
  16. If you need more assistance contact Food Assistance, USA Family.

Health Disclaimer http://www.mamavega.com

All information in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

June 12, 2012

Diet Soda… Drink Liquid Poison

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Aspartame_Kid

Aspartame Kid

Recently, one of the students from CSUB asked to shadow me as part of her university course requirements for nutrition. I agreed. Last week, the student shared with me her personal experiences after drinking a diet soda. I asked her to provide me with a writeup as part of her work. She shared with me the article written below and I am submitting the article under guest writer.

Guest Writer: Amanda Anderson, CSUB

Diet soda sounds like heaven on Earth for those who are trying to cut calories. What price would you be willing to pay though to cut a few calories out of your daily caloric intake, especially if you have been told that would help you lose weight when you are overweight?

 A few years ago, I was an avid diet soda drinker thinking that I was making a healthier intelligent choice.  However, when my doctor said that I was dehydrated, I started to drink water and cranberry juice on occasion. For a few years, I mostly drank water and cranberry juice.  I was very surprised to get a better feeling. I felt like I had more energy than I did when I drank all of the caffeine I had consumed with the diet soda.  I continued to drink more water with the occasional cranberry juice because I knew I had to stay hydrated and the water was doing just that. 

Recently, while I was at a friend’s house, this past weekend, she had offered me a diet soda.  Not giving much thought to it at the time,  I figured that one diet soda (12 ounce can) wouldn’t hurt and so I drank it.  As I already said, I had been drinking just water and cranberry juice so a soda might be a welcome change just to have something different.  Within a couple hours I had the worst headache imaginable and for the entire weekend I was nauseous and hungry to the point I could not get satisfied.  For some reason, despite my upset stomach, I felt like I needed to eat and I craved fatty foods.  I would imagine to a lesser degree, this is probably what an addict must go through. It seems as though in that short period of time with just one 12 ounce can, I was addicted. During the weekend, I didn’t think that it was the diet soda, but then after I analyzed what I ate, how I felt and the cravings I had never had before in addition to  all of the food and drinks I had consumed, the soda  was the only variable that had changed from my normal typical diet.  

What are millions of people putting into their bodies? If you have a diet coke bottle around you, read the ingredients. Other than carbonated water, do any of the ingredients sound natural or safe?  Do you know what the ingredients/chemicals are doing to your body? I didn’t think so.  The primary culprit for these reactions in the ingredient list is aspartame, which is linked to many detrimental health effects on the human body especially the brain.  According to certified nutritionist Dr. Janet Hull, aspartame is correlated with 100 side effects, including: confusion, slurring of speech, headaches, dizziness, drowsiness, depression, aggression, difficulty concentrating, insomnia, irritability, nausea, abdominal pain, and peptic ulcers (Livestrong). Hopefully you have lost your craving for diet soda by now. Diet soda is not safe for your body and the only fluid, in my opinion, one should be drinking is water. Water is completely natural and with a splash of lemon juice can also be quite delicious. Enjoy your summer with some ice water and leave the coca cola at the store!

REFERENCES:

Aspartame and Neurological Side Efffects

The Effects of Aspartame on Health

Aspartame – Anxiety, Depression and Suicide Among Children

Aspartame consumption Is Never Safe

Aspartame Causes Birth Defects and Mental Retardation

 

Health Disclaimer http://www.mamavega.com and http://www.mamavega.com/blog

All information in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

 

June 5, 2012

How Healthy is the Egg; Free Range ?

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Real Free Range Chickens:

 There has been and will undoubtedly continue to be much discussion about the egg.  No, I do not mean “which came first, the chicken or the egg!” I just want to talk about the egg not the chicken.

You ask, “how healthy is a free range, cage free egg? First, you must understand what the terms mean and how you can be hoodwinked by the grocery stores and end up paying more for what you thought you understood free range and cage free to mean.

The Egg cartons in the grocery stores that have the word “cagefree or cage free” means the chickens were not in a cage. However, they ARE in a building shielded from the sun and obtaining necessary vitamin-D for health. When you have a lot of chickens in a confined space, a lot of dropping become accumulated and the chickens are not human, so they walk, run, fall and even lay their eggs wherever.

Cagefree, You decide!

 

Free range chickens are free to roam the fields and live in a more natural state. Generally, the accumulation of droppings is more spread out therefore, the potential to lay the egg in the droppings is greatly reduced. That is not to say it may not happen, but it is less likely.

When chickens are either in cages or in restricted buildings, the potential for disease transmission is also increased because of the close quarters and increased concentration of droppings (litter treatment options are available).  Also, remember the egg shells are porous and will absorb liquids and lots of other things making them unhealthy.

Chickens that are free range and cage free are in the sun and just like humans, they adsorb vitamin-D. The overall health benefit of vitamin-D is another blog (see short video below), but I am sure you have some idea of the benefits; bones, immune system, mood, weight etc.  Well, if the chicken is in better health, the egg produced by the chicken is a healthier egg.

Compare a store bought, 30+ days old egg before it gets to the store to a free range egg.

I am fortunate enough to be able to get my free range eggs from a friend who breeds all kinds of fowl and treats them like her children.  She has even named them all and can tell you their personalities.  Currently, she has over twenty-five (25) different types of eggs I can get; chicken, quail, duck, geese, turkey and pheasant is what I can remember right now. They come is all shapes, colors, sizes and textures.

If you want to breed your own free range chickens, here are some tips she told me about to get your fowl to produce the healthiest eggs:

  1. keep them happy,
  2. do not debeak them,
  3. let them be free range in a natural field,
  4. make them nesting boxes,
  5. feed them scrap + oyster shell + the egg laying pellets and no growth hormones,
  6. give them minerals and vitamins to replace minerals and vitamins lost during the laying season, yes, when they are left to nature taking its course, they have a season and it is not always year round although some may choose to do so,
  7. feed them rice sauteed with grape seed oil + fresh vegetables,
  8. in the winter – add cayenne to their feed to keep them warm and bug free,
  9. in the summer – add garlic powder to their feed to keep them bug free,
  10. talk to them,
  11. thank them for the egg they let you take.

In the end,  the egg you get will the following nutritional values and health benefits:

  1. a deep vibrant yellow-orange firmer creamier yolk that looks like the sun and is high in beta carotene (vitamin-A),
  2. 6 times the vitamin-D as factory store bought eggs,
  3. 4 times the vitamin-E as factory store bought eggs,
  4. 33% less cholesterol as factory store bought eggs,
  5. 25% less saturated fat as factory store bought eggs,
  6. 2 times the omega-3 as factory store bought eggs,
  7. 2 eggs virtually satisfy the RDV of vitamin-D,
  8. does not have any more calories, but 3 times the nutritional value as factory store bought eggs,

Just like humans, fowls “are what they eat”. Food, sun (vitamin-D) and exercise plays a major  role here also. The varied diet  and open air and sun promotes better nutrition for the chicken as well as the egg produced.  As explained in the video above vitamin-D is critical to being healthy.  Apply what is said in the video to fowl.

Additional health promoting benefits of eating free range and cage free eggs are:

  1. better hair,
  2. better nails,
  3. better brain function – omega-3,
  4. better for your heart – omega-3,
  5. better immune system because you are getting local, within your environment,
  6. reduces inflammation,
  7. promotes weight loss,
  8. prevents blood clots,
  9. protects eyes from degeneration,
  10. may prevent breast cancer,
  11. less chances of salmonella.

Open Range Eggs:

 

There is probably more that could be added, but this is all I know. That being said, may I suggest you seek to find a local hatchery that is free range and start getting your eggs. Yes, they are more expensive than the store bought eggs to purchase, but it’s like using “food as preventative medicine”.  Take into consideration what went into taking care of the particular fowl to make sure you are getting a quality product. Therefore, in the long run, it’s cheaper, you are healthier and you will be supporting a local sustainable farmer and his/her family.

Nutrition Consultations Available: Choices N* Nutrition

RECIPES:

Healthy Egg Recipes

101 Cookbooks

Preserving Eggs for the Long Term

REFERENCES:

Nutrition In Eggs WHFoods.com

Nutritional Foods for the Body Mind and Soul

Egg Handling 101

Organic Eggs vs Free Range or Cage Free and Alternatives

WebMD Are Some Eggs Safer Than Others?

Medicine.net: Nutritionists Take a Look at Eggs

Eat Wild.com: Health Benefits of Grass-Fed Products

LiveStrong.com: Health Benefits of Eggs

Shape.com: Ask the Diet Doctor

 

Health Disclaimer http://www.MamaVega.com and http://www.HealthyNeverTastedSoGood.com

All information in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

June 3, 2012

How to Reduce HBP with Fresh Fish

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Earlier today I received a text from a friend wanting to know if I knew where she could get bonito fish because she was told it would help her with her high blood pressure (HBP). I told her I was not sure, perhaps in one of the Asian Markets because I understood it to be a fish used a lot in Japan.  However, I cautioned her that if this fish was from the waters in Japan and she should be cautious. Apparently, there have been blue fin tuna fish migrating to the shores of California from the waters off Japan with ten (10) times the normal radioactivity level as a result of the Fukushima Diaichii Nuclear Reactor Incident last year.  The reason the bonito fish is used for HBP is because of its DHA Omega-3 (310 mg).  However, there are other fish with higher levels of DHA Omega-3.   Just like we have seasonal produce, fish are seasonal as well and the nutritional value is better at different times of the year.  Additionally, there are some fish within the same species that would have more of a given nutrient than others. Usually the price in the store is an indicator of a higher nutritional value concentration. After a bit of research, I was able to gather the information that follows: The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.  Several clinical studies suggest that diets rich in omega-3 fatty acids lower blood pressure in people with hypertension.

Fish oilhas been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack (and HBP), stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.

Deep frying fatty fish is the way to protect  DHA Omega-3 oils  from leaking out because the protein of egg and flour can become barriers to prevent outflow of these oils.. Instead of deep frying, try baking with some form of a coating to seal in the Omega-3.

Tuna Fish at Monterey Bay Aquarium

Tuna Fish – Click for Nutritional

Although the blue fin tuna off the coast of California has been determined to be radioactive (supposedly this 10 times the norm is no problem), fishermen in Gloucester, MA catch them off the Atlantic Ocean. Tuna season is approximately from April through November. However in Louisiana off the Gulf Coast, tuna is fished year round. Fresh tuna fish has the highest DHA Omega-3 of fish (2880 mg/serving).   http://www.tunahunter.com/

Salmon Fish © B. Guild Gillespie/www.chartingnature.com Salmon – Click the fish for nutritional information.

Salmon season is from May – Sept, Oct, or Nov depending on the boundaries (Oregon/CA, US/Mexico-Monterey, San Francisco). It has the third highest DHA Omega-3 (820 mg /serving).

Wild Alaska salmon is a high-quality source of protein and vitamins – including D, B6, B12 and selenium –as well as an excellent source for the omega-3 fatty acids that support brain and heart health.

“The abundance forecast of Sacramento River fall Chinook in 2012 is 819,400, far above the number needed for optimum spawning this fall (122,000-180,000 fish),” according to the PFMC. “The Klamath River fall Chinook forecast for 2012 is about four times greater than average and the highest forecast on record since 1985.”

Read more: http://www.appeal-democrat.com/articles/fishing-115216-coast-county.html#ixzz1wIo1XaUb

  •  King (Chinook) – Alaska’s largest salmon fish species, king salmon are prized for the high oil content that make this firm fish exceptionally flavorful

  •     Sockeye (Red) – Alaska’s second-most abundant fish species is known for its distinctive red meat color and full flavor
  •     Coho (Silver) – Alaska’s second-largest salmon species is low in saturated fat and mild in flavor
  •     Keta (Chum) – The firmest of Alaska’s salmon species, keta salmon have a lower oil content and mild flavor, perfect for cooking at gentler temperatures.
  •     Pink – The most abundant and affordable of Alaska’s salmon species is commonly seen in cans and pouches, but is also increasingly available in fish fillets

Visit Wild Alaska Flavor for dozens of healthy, delicious recipes as well as ideas for easy and affordable ways to enjoy wild Alaska salmon at home.

Recipe: Panko Crusted Salmon Croquettes

 

Mackerel Fish

Mackerel – Click for Nutritional

After having a difficult time finding mackerel here in central California, I finally discovered its season is December through February and is abundant on the east coast. However, I was able to find it in the can. Mackerel has the second highest DHA Omega-3 (1780 mg/serving).

 

Bonito

According to Wikipedia, Bonito is a name given to various species of medium-sized, predatory fish in the Scombridae family. Bonito can be found in both the Atlantic and Pacific Oceans. In Japanese cuisine, bonito refers to the skipjack tuna (a species of mackerel) . The bonito has a moderate fat content whereas the previously mentioned fish have a much higher fat content resulting in a higher DHA Omega 3 (319 mg/serving.

I should mention sardines have 1140 mg/serving of DHA Omega-3.  These little tikes pack a powerful punch so do not overlook them in your diet.

Links to federal salt water fish regulation on fish http://www.scottsbt.com/fishids/regsrecs/regsFED.htm

Food Recipes (Fish):

Fresh Tuna Recipes                                                                   Fresh Mackerel Recipes

Fresh Salmon Recipes                                                              Fresh Bonito Recipes

Omega-3 DHA and Omega-3 EPA are largely derived from fish oils, with ...

 

Fats account for over 50% of the brain and Omega-3 DHA represents 30% of brain matter.  The highest concentration of Omega-3 DHA in the human body is in the retina. Therefore, fish is definitely a food everyone should have in their diet to maintain brain power and eye sight.

Omega-3 DHA is an essential component of breast milk, and newborn babies utilise Omega-3 DHA for brain, nerve and eye tissue development.

Monterey Bay Seafood Watch Pocket Guide

Finally, in my quest to garner this information, I discovered that although the Mackerel fish is seasonal, it can be ordered in some meat/fish departments here in California because it is considered a throw away fish and used for bait. The general cost is on $1.99 per pound fresh.  After checking the isles where tuna is kept, I found 15 oz cans of mackerel for $1.89 in water and salt. In this economy, this is definitely better pricing than salmon or tuna to get the same Omega-3 benefits.

It may take a bit of looking, but you can eat healthy and economically. Healthy Never Tasted So Good!

Health Disclaimer http://www.mamavega.com and http://www.mamavega.com/blog

All information in this article is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals and conduct their own independent research on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment and research available to the authors at this time, and readers who fail to consult with appropriate health authorities assume the risk of any injuries.

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