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5 more Superfoods
Eggs
Eggs contain all the right nutrients for health of the brain, nerves,
glands and hormones. The egg has received bad press for many years because
of its cholesterol content, but many studies have shown that the
cholesterol in eggs does not raise cholesterol level in the body.
This is because the egg also contains
lecithin, which is nature’s washing up liquid. The egg is, in fact, a
balanced combination of nutritional goodness. It contains protein
(especially the sulphur amino acids cystine and methionine, which help to
keep you young). The essential fatty acids in eggs are also valuable, as
are the niacin, riboflavin, biotin, choline, vitamins A, D and E,
magnesium, potassium, phosphorous, manganese, iron, iodine, copper, zinc
and sulphur. Egg yolks are one of the few foods naturally containing
vitamin D, which helps to protect your bones.
Four to six eggs a week is not excessive (but don’t fry them – it’s the
oil they are fried in that can lead to high cholesterol, not the eggs
themselves). It is not recommended to eat raw egg white, because the
uncooked protein avidin it contains can block the absorption of the
vitamin biotin.
Flaxseed
Flaxseeds contain high amounts of polyunsaturated oils - 57% Omega 3 and
18% Omega 6.
The omega 3 oil that flax provides has been shown to have a positive
effect on your heart, skin, brain development and the immune system.
Omega 3 oil is needed for (it's a long list!):
Allergies, Arthritis, Behavioural problems, Cancer, Candidiasis,
Cardiovascular problems, Cholesterol balance, Co-ordination problems,
Depression, Dry skin, Eczema, Eyesight problems, Fatigue, Food
sensitivity, Growth retardation, Heart problems, High blood pressure, High
blood viscosity (sticky platelets/blood cells), High LDL cholesterol, High
triglyceride levels, Immune problems, Inflamed stomach and intestines,
Inflammatory problems, Leaky gut syndrome, Learning difficulties, Liver
problems, Low HDL cholesterol, Mental deterioration, Mucous membrane
problems, Nerve problems, Obesity, Pre-menstrual syndrome, Rheumatism,
Skin problems, Slow metabolic rate, Thrush, Tingling in arms/legs, Ulcers,
Viral illnesses, Weakness, Weight gain.
Studies have observed that flaxseed oil may have discouraging effects on
the symptoms of tumour
growth (which indicates why it is recommended in several cancer therapy
programs). See
Flax Oil as a True Aid Against Arthritis, Heart Infarction, Cancer and
Other Diseases, by Dr Johanna Budwig
Omega 3 essential fatty acids found in flaxseed oil tend to change
cholesterol levels in the blood. They have been shown to lower LDL (bad)
cholesterol levels while effectively raising HDL (good) cholesterol
levels. By providing the raw material needed for the body to create
beneficial HDL cholesterol we are taking an active role in improving our
health and reducing the risk of heart attacks and strokes that can result
from high LDL cholesterol levels.
Cholesterol plays an important function within the body as the starting
point for the production of bile, sex hormones and vitamin D, as well as
serving as part of the structural support of cell membranes.
Flax seeds have an oestrogen balancing effect, due to their rich content
of lignans. Lignans are structurally similar to oestrogens and can work as
oestrogen or anti-oestrogen within the body. If you have low levels of
oestrogen in your body, lignans will act as oestrogens. If you have high
levels of oestrogen, lignans will bind to oestrogen receptors and block
the powerful effects of oestrogen, hence the balancing.
It takes roughly 6 tablespoons of flax seeds to create one tablespoon of
cold-pressed flax seed oil.
Can I cook with flaxseed oil?
No, flaxseed oil has a high essential fatty
acid profile and should be raised to a temperature of no more than 120
degrees F, or 49 degrees C. due to the delicate polyunsaturated fats found
in this oil. You can add it to your food after cooking, as well as
including it in cold preparation dressing.
Flax related products available on this site are:
Higher Nature Omega Flax Seed Oil 355ml (12 fluid ounces) (contains 24
tablespoons)
Higher Nature Omega Flax Oil capsules (1 tablespoon = 14 capsules)
Higher Nature Omega Nutriflax 227g (Cold milled flax seed)
It’s worth having a bottle of oil in the fridge for pouring over
vegetables, rice, etc (delicious), as well as some Nutriflax, also in the
fridge, for adding to yoghurt, shakes, muesli, etc.
Yoghurt
The secret to good yoghurt is that it contains live cultures. Look for
L.acidophilus, L.bulgaricus, S.thermophilus and bifidobacteria. These
bacteria help keep the intestines in good working order in that they
control the putrefying bacteria that can cause toxicity in the body.
Research has shown that yoghurt helps the immune system and keeps the
digestive system healthy.
Always buy plain yoghurt that contains active cultures, and then you can
add fruit to it just before eating it, if desired. Frozen yoghurt will not
give the same health benefits.
Lactose in milk is converted by the bacteria in yoghurt into lactic acid,
and this helps to digest lactose (milk sugar) or dairy products. The
lactic acid also helps in the absorption of calcium. A little yoghurt
spooned over your food will enhance digestion and absorption.
Studies have shown that women who were prone to vaginal yeast infections
experienced a threefold decrease in infections when they ate live yoghurt
every day for six months. The yoghurt can also be used topically for
thrush.
Home made yoghurt is generally of a higher quality than shop bought
yoghurt. Here’s how to make your own:
You will need:
• Cows or goats milk (you can also use fresh soya milk, though it tastes
more like Yofu)
• Yoghurt starter from the health food store, or a small tub of a good
live yoghurt
• Saucepan
• Cooking thermometer
• Large cup or ‘coffee’ mug
• Warm place to leave yoghurt undisturbed (airing cupboard, cardbox box)
• Towel and/or blanket for wrapping around the yoghurt while it is
incubating
Method:
• Heat the milk slowly. Don’t scorch it. Don’t boil it. Bring it to 110
degrees F. (Slightly more than blood temperature)
• Have the yoghurt or starter ready in the cup or mug and pour some of the
warmed milk into the starter and stir into a smooth paste. Continue to add
milk to paste, thoroughly blending after each addition, until the cup is
nearly full. Stir this mixture gently back into the pan of warm milk and
mix thoroughly.
• You can leave the milk in the saucepan, covered, or pour it into a
sterile jar or casserole dish with a lid. Place it in a warm, dark place
where the temperature can be maintained for approximately 8 hours. Any
place will be fine, as long as it is undisturbed for 8 hours, and it is
neither too hot nor too cold. A cardboard box with a blanket around it
should be fine, or in a tupperware container under the duvet in the spare
bedroom.
• After 8 hours uncover it without disturbing it. At this point you may
remove it and refrigerate it, or you can let it sit at room temperature
for up to three days to grow a stronger culture. This means there will be
more
acidophilus in the yoghurt. The longer it sits, the more sour/acidic
it will taste. A good average time to let it sit before refrigerating is
24-36 hours.
Goats milk will give a runnier yoghurt than cows milk.
How to make Yoghurt Cheese
Line a fine-mesh colander with two layers of cheesecloth and place it over
a large bowl the same size as the colander. Place the yoghurt on top of
the cheesecloth and allow the yoghurt to drip at least 6 hours or
overnight. At the end of this time, the thick yoghurt cheese will be left
in the cheesecloth. You can mix it with your favourite herbs and
flavourings.
Microfiltered Whey Protein
• Helps build lean body mass
• Enhances immune functions
• Improves the quality of collagen
• Helps build new healthy collagen
• Enhances, skin, nails and hair
• Encourages fat loss
• Protects against free radical damage
• Strengthens bones
• Increases glutathione
• Helps eliminate many food sensitivities
This list of benefits is taken from
The X Factor Diet by Leslie Kenton (highly recommended reading). This
book gives a full description of the benefits of whey protein, as well as
the pitfalls to look for when choosing brands. Not all products are what
they appear. Says Michael Colgan, top nutritional expert in Sports
nutrition, “The worst blends we’ve found are less than 10 per cent good
proteins, and over 90 per cent cheap milk casein (BV77), soya isolate
(BV74) or cheap whey. Unlike pure whey protein, which is heavy and dense,
all these powders are light and bulky because they are loaded with lactose
(milk sugar) and other unwanted components. So you seem to be getting more
for your money.”
Solgar Whey To Go (Microfiltered Whey Protein Concentrate) is lactose
free, does not contain artificial sweeteners such as aspartame or
acesulfame K, and is manufactured from cows not treated with rBGH,
recombinant bovine growth hormone.
1 level scoop (provided) contains:
Vanilla :
1g total fat
1g total carbohydrate
16g total protein
Other flavours:
1g total fat
8g total carbohydrate
16g total protein
Caution: This product contains phenylalanine;
therefore, the use of this product is recommended only under supervision
of a healthcare practitioner for those with phenylketonuria (PKU).
Broccoli
Broccoli is the King of the Vegetable Kingdom.
Broccoli is an excellent source of antioxidants, vitamin C, folic acid,
beta carotene, calcium and iron, and is very low in calories and high in
fibre.
Because broccoli is a highly nutritious but low calorie food, high in
fibre, it’s an important part of any weight loss programme.
Broccoli has as much calcium, ounce for ounce, as milk. It’s vitally
important to eat enough calcium rich foods during childhood and young
adulthood to build up adequate bone mass, and to keep the calcium up
during pregnancy and whilst breast-feeding. Anyone eating a high-protein
diet should also be ensuring plentiful supplies of broccoli. According to
Dr. Bernard Jensen, in Foods That Heal, broccoli is best if eaten with
proteins, because the combination helps drive amino acids to the brain.
According to research at Liverpool University, broccoli and other leafy
greens contain a fibre rich in the sugar galactose, which could help
prevent proteins called lectins from binding to the lining of the colon
and causing damage. The high fibre in broccoli is also helpful in
preventing constipation.
Broccoli is rich in indole compounds – plant chemicals which seem to
modify oestrogen metabolism, decreasing the risk of breast cancer. Two out
of three studies examining the relationship between breast cancer and
cruciferous vegetables found that high consumption decreased the risk by
40 per cent.
A compound called sulphorophane in broccoli also stimulates the production
of liver enzymes which destroy cancer-causing chemicals.
And last but not least, broccoli lowers the risk for heart disease. The
beta carotene and fibre are both protective in this regard. Fibre has
additionally been shown to reduce LDL (bad) cholesterol.
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