IT’S ALL ABOUT THE FOOD
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
Getting Your Calcium
Without the Cow!
We all know the importance of calcium. Calcium is an essential nutrient our body needs every day. You may already know that it helps build and maintain healthy teeth and bones but that’s not all. Calcium also keeps your heart beating steadily, your blood, nerves and muscles working correctly. Calcium is a key factor in keeping your body running smoothly. Because your bones contain calcium, if you do not get enough from your daily diet your body will "steal" the calcium from your bones to use for other functions. Over the long run this can reduce your bone strength and lead to osteoporosis, a potentially crippling disease of thin and fragile bones.
Only about 40% of the calcium you eat gets absorbed. Adequate vitamin D is needed for this process and absorption can also be affected by certain foods. Foods high in fiber can negatively affect absorption. Oxalates found in spinach, rhubarb, chard, chocolate and beets and the tannin found in coffee and tea can affect your body’s ability to obtain calcium from the food you eat.
Contrary to popular belief, dairy by itself does not prevent osteoporosis or bone fracture by boosting calcium intake. Numerous studies have been done that show that countries with the highest intake of dairy, such as the United States, Sweden and Holland have the highest incidence of osteoporosis and fractures. Countries with the lowest dairy intake, such as Japan and South Africa have the lowest rates of osteoporosis and fractures. A Harvard University landmark nurses study followed 78,000 women during a 12 year period and found that those who consumed the most dairy broke more bones than those that consumed the least. Healthy bones need calcium, magnesium, phosphorus, boron, copper, manganese, zinc and many vitamins. Vegetables high in calcium are collards, bok choy and sea vegetables; which also contain an abundance of magnesium and other minerals. Eating four to six servings daily of green vegetables, whole grains and sea vegetables can provide all the essential calcium needed for the body.
Without the Cow!
We all know the importance of calcium. Calcium is an essential nutrient our body needs every day. You may already know that it helps build and maintain healthy teeth and bones but that’s not all. Calcium also keeps your heart beating steadily, your blood, nerves and muscles working correctly. Calcium is a key factor in keeping your body running smoothly. Because your bones contain calcium, if you do not get enough from your daily diet your body will "steal" the calcium from your bones to use for other functions. Over the long run this can reduce your bone strength and lead to osteoporosis, a potentially crippling disease of thin and fragile bones.
Only about 40% of the calcium you eat gets absorbed. Adequate vitamin D is needed for this process and absorption can also be affected by certain foods. Foods high in fiber can negatively affect absorption. Oxalates found in spinach, rhubarb, chard, chocolate and beets and the tannin found in coffee and tea can affect your body’s ability to obtain calcium from the food you eat.
Contrary to popular belief, dairy by itself does not prevent osteoporosis or bone fracture by boosting calcium intake. Numerous studies have been done that show that countries with the highest intake of dairy, such as the United States, Sweden and Holland have the highest incidence of osteoporosis and fractures. Countries with the lowest dairy intake, such as Japan and South Africa have the lowest rates of osteoporosis and fractures. A Harvard University landmark nurses study followed 78,000 women during a 12 year period and found that those who consumed the most dairy broke more bones than those that consumed the least. Healthy bones need calcium, magnesium, phosphorus, boron, copper, manganese, zinc and many vitamins. Vegetables high in calcium are collards, bok choy and sea vegetables; which also contain an abundance of magnesium and other minerals. Eating four to six servings daily of green vegetables, whole grains and sea vegetables can provide all the essential calcium needed for the body.
So Where Can I Get My Calcium?
Cow’s Milk - 3.5 oz has 291 mg.
Sesame Seeds - 1/3 c has 1160 mg.
Sardines - 3.5 oz has 371 mg.
Collard Greens - 1 cup has 250 mg.
Kale - 1 cup has 249 mg.
Parsley - 3.5 oz has 203 mg.
Kelp - 1 cup has 136 mg.
Tahini - 2 T has 126 mg.
Broccoli - 2 cups have 124 mg.
Almonds - 3.5 oz have 234 mg.
Celery - 2 cups have 81 mg.
Papaya - 1 medium has 73 mg.
Sesame Seeds - 1/3 c has 1160 mg.
Sardines - 3.5 oz has 371 mg.
Collard Greens - 1 cup has 250 mg.
Kale - 1 cup has 249 mg.
Parsley - 3.5 oz has 203 mg.
Kelp - 1 cup has 136 mg.
Tahini - 2 T has 126 mg.
Broccoli - 2 cups have 124 mg.
Almonds - 3.5 oz have 234 mg.
Celery - 2 cups have 81 mg.
Papaya - 1 medium has 73 mg.
Kale Salad with Avocado, Almonds and Toasted Nori
1 bunch of kale - stems removed and coarsely chopped
1 ripe avocado, dice
salt and feshly ground pepper
1/2 clove garlic
3 tbs of olive oil
1 carrot, peeled and sliced into half moons.
1 small sweet, crisp apple, sliced thin
1 scallion, green part only, thinly sliced
1 large handful of toasted almonds
1/2 sheet of nori
Place the kale in a large bowl with the avocado. Add a dash of salt, the garlic, and the olive oil. Gently mesage everything together for about 3 minutes. The kale will shrink and become darker and more pliable.
Reserve a small handful of carrots and apple slices for garnish and then gently fold into the kale mixture.
Divide the salad among four plates. Top each plate with the sliced carrots, apples and scallions. Scatter the almonds on top.
Turn a burner on to medium heat, pick up the nori with a pair of tongs and pass it over the flame 3 or 4 times. Let the nori cool for a moment, then fold the sheet in half lengthwise and cut with scissors along the crease. Using the scissors, cut several ribbons of nori over each plate.
This salad can keep up to a day in the refrigerator.
From Lucid Foods
by Louisa Shafia
1 bunch of kale - stems removed and coarsely chopped
1 ripe avocado, dice
salt and feshly ground pepper
1/2 clove garlic
3 tbs of olive oil
1 carrot, peeled and sliced into half moons.
1 small sweet, crisp apple, sliced thin
1 scallion, green part only, thinly sliced
1 large handful of toasted almonds
1/2 sheet of nori
Place the kale in a large bowl with the avocado. Add a dash of salt, the garlic, and the olive oil. Gently mesage everything together for about 3 minutes. The kale will shrink and become darker and more pliable.
Reserve a small handful of carrots and apple slices for garnish and then gently fold into the kale mixture.
Divide the salad among four plates. Top each plate with the sliced carrots, apples and scallions. Scatter the almonds on top.
Turn a burner on to medium heat, pick up the nori with a pair of tongs and pass it over the flame 3 or 4 times. Let the nori cool for a moment, then fold the sheet in half lengthwise and cut with scissors along the crease. Using the scissors, cut several ribbons of nori over each plate.
This salad can keep up to a day in the refrigerator.
From Lucid Foods
by Louisa Shafia
Excerpt From USA Today article dated 9/15/2009
Sixty Percent Of Adults Can't Digest Milk
Most people who have bad reactions to milk aren't actually allergic to it, in that it's not their immune system that's responding to the milk
Instead, people who are lactose intolerant can't digest the main sugar —lactose— found in milk. In normal humans, the enzyme that does so —lactase— stops being produced when the person is between two and five years old. The undigested sugars end up in the colon, where they begin to ferment, producing gas that can cause cramping, bloating, nausea, flatulence and diarrhea.
If you're American or European it's hard to realize this, but being able to digest milk as an adult is one weird genetic adaptation.
It's not normal. Somewhat less than 40% of people in the world retain the ability to digest lactose after childhood. Being able to digest milk is so strange that scientists say we shouldn't really call lactose intolerance a disease, because that presumes it's abnormal. Instead, they call it lactase persistence, indicating what's really weird is the ability to continue to drink milk.
Instead, people who are lactose intolerant can't digest the main sugar —lactose— found in milk. In normal humans, the enzyme that does so —lactase— stops being produced when the person is between two and five years old. The undigested sugars end up in the colon, where they begin to ferment, producing gas that can cause cramping, bloating, nausea, flatulence and diarrhea.
If you're American or European it's hard to realize this, but being able to digest milk as an adult is one weird genetic adaptation.
It's not normal. Somewhat less than 40% of people in the world retain the ability to digest lactose after childhood. Being able to digest milk is so strange that scientists say we shouldn't really call lactose intolerance a disease, because that presumes it's abnormal. Instead, they call it lactase persistence, indicating what's really weird is the ability to continue to drink milk.
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