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Featured food: Radish!

Radishes

With its peppery, almost spicy flavor, radishes may not be one of the most popular garden vegetables, but they are one of the most nutritious. And they make a striking addition to salads and side dishes. For centuries, radishes have been used in Ayurvedic Medicine and Traditional Chinese Medicine to treat fever, sore throat, bile disorders, inflammation, and bacterial and fungal conditions.

Radishes are an excellent source of immunity-boosting Vitamin C. Other plant chemicals in rashies act as antioxidants, which are known for reducing risk for cancer, heart disease, and other chronic illnesses. Several phytochemicals in radishes contain antibacterial and antifungal properties. One antifungal protein is RsAFP2. In research, RsAFP2 caused cell death in Candida albicans, a common fungus normally found in humans, which, when overgrown may cause vaginal yeast infections, oral yeast infections (thrush), and invasive candidiasis.

Radishes are root vegetables from the Brassica family. Close relatives of the radish include broccoli, kale, cauliflower, and turnips to name a few. Radish bulbs, also called globes, come in many shapes and colors. The most popular variety in the United States resembles an amethyst colored golf ball with a small tail. Other varieties are white, purple, or black. They may be larger and oblong in shape. Lighter-colored varieties, including the winter daikon radish, have a milder taste. Radishes become overly pungent if they are left in the ground too long or not eaten right away. For the best flavor and texture, select smaller globes.

There are many ways to enjoy radishes and boost the nutrient power of your meals and snacks:

  • Add thin radish slices to sandwiches
  • Add grated radishes to coleslaw
  • Add zest and crunch to tuna salad by adding 1 to 2 teaspoons of chopped radishes
  • Top your steak, burger, or veggie burger with grilled radish slices
  • Use radishes as a healthy crudité for dips
  • Roast or grill radishes with garlic, herbs, olive oil or other healthy fat

References

 

Blog By Julie Lachman 0 Comments

Reading – It’s Good for Your Health!

When is the last time you have picked up a book?

We all are familiar with the cozy feeling of being curled up with a good book – be it a thrilling novel or a vicarious adventure through ancient history told with just enough spice to make you forget you’re reading about true events. What you may not know is that reading is more than an escape; it’s also good for your health.

Research shows that reading can:

  • reduce stress and symptoms of depression
  • aid in getting a good night’s sleep
  • enhance neural connections (builds vocabulary, expands worldviews, etc)
  • help prevent cognitive decline and possibly lengthen lifespan

Reading can even be a form of therapy known as bibliotherapy, which can help facilitate transitions in a person’s life and promote well-being. In clinical settings, mental health practitioners have used bibliotherapy to bring about insight for people struggling with emotional-behavioral problems. For people going through significant life changes, bibliotherapy can promote emotional healing.

You can reap the benefits of reading for health simply by choosing a book that truly interests you. It does not have to be a particular genre, length, or meet any other requirements. Be aware that print and digital forms of reading have different benefits and challenges, so choose a form that works best for your situation.

For our health and eco-conscious readers who want to realize the benefits of reading, we offer these titles on sustainable food systems for your reading pleasure:

Nourished Planet: Sustainability in the Global Food System by the Barilla Center for Food and Nutrition

Diet for a Hot Planet: The Climate Crisis at the End of Your Fork and What You Can Do about It by Anna Lappe

Rebuilding the Foodshed: How to Create Local, Sustainable, and Secure Food Systems by Philip Ackerman-Leist

Eating on the Wild Side by Jo Robinson

An Everlasting Meal: Cooking with Economy and Grace by Tamar Adler

References

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Green Peas: Sweet, Sustainable & So Healthy

Who doesn’t love peas?

We often think of green peas as a last-minute addition to stews, rice dishes, and warm salads. So, you may be surprised to hear that the green pea is one of the most sustainable food crops offering many health benefits. This member of the legume family contains essential vitamins and antioxidants, including vitamin K, vitamin C, and folate. It is also rich in fiber, particularly the varieties that have edible pea pods, such as snow pea, sugar snap pea, and garden peas.

The fiber in peas supports digestive health by adding bulk to the stool and promoting regular bowel movements. The tiny pea is also a good source of iron, which is vital to the oxygen-carrying red blood cells. The antioxidant vitamins in peas help support immunity and protect the body’s cells from free radical damage.

As far as the environment is concerned, peas are good for Mother Earth. They are grouped with other vegetables known as “nitrogen fixers.” This means they take inert gases from the environment and convert them to useful ammonium, which nourishes the soil. In the right quantities relative to garden or crop size, peas, along with lentils and peanuts, can significantly reduce the need for fossil fuel fertilizers.

While we always advocate for organic, fresh produce, don’t overlook frozen peas; they retain their texture and nutrient content better than canned peas and can still be bought organic even if frozen. Overall, for adding color, mildly sweet flavor, and high quality nutrients to any meal, you can’t go wrong with green peas.

More shopping and cooking tips for green peas.

References

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Natural Medicine for Seasonal Allergies

Springtime = Allergy Season

Ah, Spring! We welcome the pleasant weather, the scent of new blossoms, and open our windows to the rush of fresh air. Along with that, we invite in pollen, grass, mold, and spores. For those who are allergic, our bodies launch a major immune response designed to flush out the offensive agents. This can result in illnesses such as allergic rhinitis (hay fever) which is common for all age groups in the United States. Each year, over 50 million Americans suffer from allergies, the sixth leading cause of chronic illness with an annual cost in excess of $18 billion. This does not include the 24 million Americans who have allergic asthma.

When does Allergy Season Begin?

Depending on how warm the winter months were, seasonal allergy symptoms can start as early as February, but typically arise mid-March to April and last throughout summer. The most common plants to trigger allergies are birch and oak, dandelion, ragweed, and grasses.

Symptoms include:

Sneezing
Stuffy nose
Runny nose
Watery eyes
Itching of the nose, eyes, ears, or roof of the mouth

What Drives an Allergy Response?

Allergies occur as your immune system reacts to foreign invaders, producing antibodies that identify particular allergens (e.g., pollens) as harmful. During an “allergy attack,” the immune system reaction can inflame your skin, sinuses, airways or digestive system (as in food allergies). Mast cells – specialized white blood cells found throughout the body (lungs, skin, intestines, and near blood vessels and lymph nodes) – regulate how the immune system responds. Mast cells contain the histamine released into the bloodstream during an allergic reaction, resulting in symptoms such as itching, redness, and dilated blood vessels. When histamine release is excessive, it can cause a severe, life-threatening allergic reaction (anaphylaxis).

Typical allergy treatments aim to relieve symptoms. Prevention of symptoms should begin much sooner than the first sneeze. Early detection and addressing underlying issues can reduce symptoms and sometimes prevent allergies from developing.

  • Be Proactive. Before symptoms appear, undertake spring cleaning of your home and office. Flush out your system with a seasonal detox: eat lots of fresh organic fruits and veggies, sip Moringa and Green Tea; use supplements suggested by your holistic physician such as quercetin, which helps stabilize histamine production in the body.
  • Wash Your Hands Often. Clean hands are essential to protecting your health. If you have been outdoors, don’t touch your eyes, and clean your hands as soon as possible.
  • Change & Wash Clothes and Bedding. Keep pollen and other triggers out of your home. Remove clothing when you come in from outdoors and wash on an allergen cycle, if available on your machine. Shower immediately to remove pollen from your hair and skin. Change bedding at least weekly.
  • Change Air Filters. In your home or workspace, use a high-quality HEPA air filter and change the filters seasonally, perhaps even monthly during peak pollen times.
  • Heal the Gut. Leaky gut has been linked to increased seasonal allergies.

Once symptoms are present, the following steps can help minimize the severity:

  • Drink plenty of water
  • Keep home and car windows closed during peak season
  • Avoid being outdoors during peak pollen times in your geographic area (check daily weather reports for what is peaking–type of pollen, mold, etc.
  • Wear a high-rated filter mask when mowing the lawn or working outdoors
  • Consider buying a home air purifier designed to address allergens
  • Periodically wash the nasal cavities using a Neti Pot or saline nasal spray.

For more personalized recommendations for prevention and management of allergy symptoms, consult your natural medicine practitioner.

 

Resources

American College of Allergy, Asthma, and Immunology. “Allergies” Retrieved 15 March 2020: https://acaai.org/news/facts-statistics/allergies

Cancer.gov. “Mast Cells.” Posted to NCI Dictionary of Cancer Terms. Retrieved on 16 March 2020: https://www.cancer.gov/publications/dictionaries/cancer-terms/def/mast-cell

Schoones, A. et al., “Pycnogenol® (extract of French maritime pine bark) for the treatment of chronic disorders.” Cochrane Database of Systematic Reviews. (2012) v4:1465-1858. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008294.pub4/full

Rohdewald, P. “A review of the French maritime pine bark extract (Pycnogenol), a herbal medication with a diverse clinical pharmacology.” Int J Clin Pharmacol Ther. (2002) Apr;40(4):158-68.https://www.ncbi.nlm.nih.gov/pubmed/11996210

RxList.com “Pycnogenol Uses, Benefits, Side Effects.” Retrieved 16 March 2020: https://www.rxlist.com/pycnogenol/supplements.htm

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Caprylic Acid and Yeast

Caprylic Acid Supports Healthy Gut, Yeast Balance Throughout the Body

Caprylic Acid is a fatty acid found in tropical oils, such as coconut oil. In natural medicine, its known for supporting a healthy balance of yeast throughout the body and often used to:

  • address digestive tract yeast and Candida overgrowth issues
  • optimize the gut environment for healthy probiotic bacteria
  • support the immune system

Caprylic Acid contains calcium and magnesium caprylates, which act as buffers to allow this acid to survive the digestive processes and reach the intestinal tract. There, it penetrates the intestinal mucosal cells to exert its effects. In addition to promoting a favorable environment for beneficial intestinal flora, Caprylic Acid works by creating an inhospitable environment for opportunistic yeast that has gotten out of balance.

Caprylic Acid supplements work best in combination with other natural remedies. This creates a more powerful, multi-faceted and synergistic approach to killing off excessive candida yeast, as well as reducing the chance for the yeast to adapt to a single agent. Based on your needs, a natural medicine practitioner will likely alternate or rotate Caprylic Acid with other supplements, such as garlic or oregano preparations. Consult with your health practitioner to ensure the appropriate remedy and dose.

References