Tag Archive for: Anti-inflammatory

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Quinoa Cakes

I love using Quinoa. I know tons of recipes for it but sometimes it’s finding that perfect little add in that gives it all you need. So, I played and played and finally found what I think are the perfect combination of flavors making this an easy, tasty, healthy dish that you will cook once, then eat a few more times through your busy week.

Quinoa Cakes

Quinoa Cakes

Yield: 4

(Adapted from Barefoot Kitchen and Whole Foods Market recipes)

Ingredients

  • 1 cup fresh spinach, washed patted dry and thinly chopped
  • ½ tsp. garlic, inner stem removed, then minced
  • 1 cup cooked red or golden quinoa (rinsed)
  • 1 tsp. freshly minced curly parsley
  • 1 1/2 tablespoon finely chopped red onion
  • Zest of 1 large lemon
  • 2 tsp My Sage Gourmet Aglio Olio E Peperoncino]
  • 1 tsp.freshly ground pepper (or to taste)
  • 1 tablespoon whole wheat Panko breadcrumbs
  • 1 egg, beaten
  • 3 ounces crumbled goat cheese
  • Grape seed oil
  • TOPPING:
  • 1 1/2 tablespoon chopped fresh dill
  • 1 1/2 cup plain nonfat yogurt
  • 2 teaspoons lemon juice

Instructions

  1. In a large bowl mix together spinach, garlic, quinoa and red onion, lemon zest, Add salt and pepper (adjust salt as needed. Add Panko, beaten egg and goat cheese- mix well.
  2. Make Quinoa patties about 2″ across and a 1/2 inch thick.
  3. In a large skillet, over medium heat, add just enough grape seed oil to cover the skillet bottom.
  4. Test oil by dropping a tiny piece of quinoa into the oil, It should sizzle but not pop. Adjust heat as needed.
  5. Place patties in skillet, careful to leave a bit of space around all sides of each patty, allows even cooking.
  6. Cook until browned, about 3 minutes. Flip gently to hold shape and cook on the second side 3 minutes.
  7. Place finished patties on a cookie sheet covered with a layer of paper towels to bloat off excess oil.
  8. Stir together dill, yogurt and lemon juice in small bowl, then spoon over warm quinoa cakes.

(OPTIONAL)

CAN BE BAKED if you make the following adjustments:.

  1. Increases cooking time,reduces oil usage, great flavor all the same!
  2. Preheat oven to 400°F.

ADDITIONAL INGREDIENTS to use when baking:

  1. 1/3 cup grated carrots
  2. 1/3 cup seeded and grated yellow squash
  3. 1/4 cup all-purpose flour
  4. teaspoon baking powder
  5. NOTE: ELIMINATE THE PANKO BREADCRUMBS!!! The flour replaces it as a binder when baked!!

INSTRUCTIONS

  1. In a large bowl mix together the spinach, garlic, Quinoa and red onion, lemon zest, carrots, squash, flour, beaten egg and baking powder, omitting panko.
  2. Form mixture into eight (4- to 5-inch) patties and arrange on an oiled baking sheet.
  3. Bake, flipping halfway through, until lightly browned and just crisp, about 25 minutes.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 267Total Fat: 11gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 58mgSodium: 241mgCarbohydrates: 29gFiber: 3gSugar: 10gProtein: 15g

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© Carol Takakura
Cuisine: Healthy / Category: Sides; Vegetarian

 

 

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PROTEIN, are you getting what you need?

proteinWhile it seems everyone can give you their take on high protein low carbohydrate diets, the confusion over just how much is best for the today’s average woman verses man, still seems to be a mystery for many folks. Just last week while I was doing some fact checking, I came across an article, written by a reputable expert/MD in which he delivered what I considered to be pretty reasonable guidelines and practical solutions that I mostly agreed with. I am leaving his name out since this poor Dr. was having his head served to him by his readers. After seeing the comments and how some were so brutal, others ridiculous and still more tooting their on horns (people please…) whilst bashing away on this Doc., I hesitate to given my “opinion”.  I can only tell you what works for me and what I have experienced with my clients.

I want to address a specific request from a private client of mine. Her question today is this “I’ve been told a few different things on how much protein I should be getting in. My friend, who is a dietician had me off of all protein powders, drinks and bars about a year ago, and only had me getting my protein though my three meals. I did lose 5 pounds on her plan but… I really need to lose at least 10 pounds, which I did a year ago but gained it back. How much protein do you tell people?” Client- San Fernando Valley

To answer- While I do not necessarily agree with all of the previous recommendations given to this client, I do understand from the prospective of an RD what she was trying to accomplish- She was trying to steer this client toward eating whole foods and skip the packaged, and the protein powders, which be a whole other issue (more on protein powders later).

The Institute of Medicine recommends that adult women get “an average” of 46 grams of protein a day, while men should aim for 56 grams.  That said, there is also a “range” that is dependent on various things including, activity level and general health.  Another way to look at it about 15.0% of total daily caloric intake for women, verses 16% for men in the same age range. I included a chart below that will help you find your approximate range.  Rice University suggests that if you weigh more and are more active, you may consume higher amounts and stay healthy. Aim for up to 0.6 to 0.9 grams per pound per day if you are a growing athlete or an adult building muscle mass.

For weight loss, protein should stay at the minimum and perhaps more depending on your lifestyle. The key in weight loss, maintenance or gain is the same. If you are trying to lose weight head to the higher end of the range offered on the chart below, and Do not let yourself get so hungry you would eat a shoe! I do not believe it skipping meals to lose weight, disappointment always follows when your body goes into defense mode to protect itself from starvation and you will gain every ounce and more back-just a fact!

It’s all about the quality.  I mean All about it. Think close the earth, close to natural as possible every time you eat. If you eat beef, eat grass-fed, humanely raised, antibiotic free meat. Same goes for poultry. If you eat fish, do yourself and the sustainability of our oceans a huge favor and follow the seafoodwatch. They have an app that you can download for free and take it with you to the market.  I cannot stress enough how dangerous eating fish ladened with mercury and other toxins is for your health.

For those eating a vegetarian and vegan diet, you can absolutely get your protein from greens, legumes, beans and a host of other non-animal products. The key is you have to be flexible and open to eating a good variety of non-animal proteins to stay in good health (see below).

In closing, I never recommend dieting; rather I prefer to focus on lifestyle upgrades.  Treat your body as you would treat your very best friend in the world, with tender loving care, kindness and respect.

Read on for suggestions on good quality protein, links to reputable sources, recipes and a few charts for the visual folks out there like me.

Facts to note:    notes_Pencil

1-Protein helps you feel fuller, simple as that. It takes longer to digest, making you feel satiated longer.

2-Eating protein within 30 minutes after a strength training or endurance workout, helps your muscles recover, repair and regenerate.

3-Your muscles don’t care if the protein comes from a hard-boiled egg, or a tuna burger.-Just keep it clean and lean baby!

4-A calorie is a calorie is a calorie! Too much is too much. Just because protein can help you lose weight does not mean eating more than recommended is a good idea.  You will pack on unwanted weight if you eat too much.

5- While Protein Shakes Can be a wonderful way to get your daily protein, be careful with which ones you choose. Many are not all that healthy with lots of chemical additives meant to “mimic” protein rich foods. Further, if you are making protein smoothies and adding fruit,although tasty and they do have benefits, they also carry tons of added sugar. Lastly, I find my clients do not always feel satisfied and still eat on top of the already calorie dense shake, thereby packing on unwanted pounds.

6- An excess amount of protein puts a strain on your kidneys and liver and are among the most common of the other health risks.

7-Everybody needs to poop, and regularly. Too much protein combined with not enough fiber i.e. green fresh veggies, beans, legumes will cause constipation. Further, chronic constipation can lead to a higher probability of colon cancer!

8-Pay attention to how your body reacts when you add more protein and also to what kind of protein. Some people do not handle animal proteins as well as others, myself included. I can’t eat the stuff. I thrive on a pescetarian diet (fish, eggs, but no meat, pork, poultry). While others thrive on it. Get to know your body better!

9- According to an article published in 2006 in the “International Journal of Sports Nutrition & Exercise Metabolism,” very high-protein diets, which can be defined as diets that advocate eating more than 200 grams of protein daily, raise the risk of certain conditions. These include hyperaminoacidemia, which is an excess of amino acids;, hyperammonemia, which results in an excess of ammonia; hyperinsulinemia nausea from an excess of insulin; and even early death. Some negative effects, including beginning hyperaminoacidemia and hyperammonemia, are observable after just one meal of 40 grams of protein or more, but those effects only become chronic and severe over time.

protein funnyChoosing the Best Protein Sources   

  • Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
  • Canned Tuna (I only recommend Safe Catch!) https://safecatch.com/
  • Lean, organic, grass-fed beef meats
  • Seafood-click before you pick-http://www.seafoodwatch.org/
  • Beans
  • Soy
  • Low-fat dairy (stick with organic)
  • Eggs-organic, range free, no antibiotics
  • Nuts and seeds-walnuts are my favorite!
  • Remember variety is King! Choose different protein sources to get the best of all sources.

Foods for thought 

Senior Nutrition Balance

Senior Nutrition Balance

Here is a short-list of protein sources (count is in grams):

1/2 cup low-fat cottage cheese: 14

3 ounces tofu, firm: 13

1/2 cup cooked lentils: 9

2 tablespoons almond butter: 8

1 hard boiled egg: 6.29

1 cup sweet potato 2.9

½ cup green beans 2.1

One ounce of pumpkin seeds contains 9.35

Eight spears of this delectable veggie has 3.08

One cup cooked cauliflower = 2.28

Approx.. 28 peanuts dry roasted without salt = 6.71

One cooked cup oatmeal has a whopping 6.08

one ounce raw unsalted almonds (approximately 24 nuts) containing 6.03

One cup cooked spinach = 5.35

One cup of chopped broccoli = 5.7

Quinoa: All of the plants on my list that have preceded this one fall short in comparison to quinoa’s potential.* On its own it is a perfect protein and the king of all grains. It has the highest percentage of protein content at 16 percent per volume! This means that a measly ¼ cup (dry) quinoa has 6 grams** of protein. If you paired this grain with a couple of spears of asparagus and a beautiful cauliflower, broccoli and sprouted mung bean stir–fry, you would have an easy meal with 30 grams of protein or more!

How to figure it out:

Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms. Then multiply that number by 0.8 (not very active), 1.3 (active or pregnant), or 1.8 (extremely active), depending on how much exercise you get.

Take a look at the chart below the range of protein you should be eating each day. Note, the importance of determining your activity level.  Basically, the CDC says if you don’t see your weight, just use the formula above to calculate your daily protein.

Click to open protein chart

Based on the numbers above, do you already get enough protein per day?

 

resources

Resources and products- clean protein from companies I LOVE!

Tuna-https://safecatch.com/

Vegetarian/Vegan http://www.sweetearthfoods.com/

http://openspacemeats.com/

http://www.organicpastures.com/landing/

http://www.seafoodwatch.org/

 

 

recipesGreat snack! – http://www.mysagegourmet.com/recipes/snacks/black-bean-tomato-avocado-salsa/

Year-round Salad– http://www.mysagegourmet.com/recipes/vegetables/stove-top-sweet-potato-salad/

Energy/Protein Smoothie: http://www.mysagegourmet.com/strawberry-chia-energyprotein-smoothie/

Fish/seafood: http://www.mysagegourmet.com/recipes/fish-and-seafood/

High protein/low carb black bean patties: http://www.mysagegourmet.com/recipes/quinoa-cakes-recipe/

 

 

books resources                         Great Reads

Seafood choices-Balancing the benefits and the risks- http://iom.nationalacademies.org/reports/2006/seafood-choices-balancing-benefits-and-risks.aspx

http://iom.nationalacademies.org/

http://onlinelibrary.wiley.com/journal/10.1002/(ISSN)1097-0134

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein//

 

 

Disclaimer: All health content on MySageGourmet.com and by Carol Takakura, is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

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Reducing Delayed onset muscle soreness

Sore post-workout?

Delayed onset muscle soreness

Have you ever had a post-workout day when you were so sore, that squatting down to pick up something was really uncomfortable? Or even very painful? Well this picture might be funny but if you have been there you know its not at all fun!

The experts call that “Delayed onset muscle soreness” or “DOMS”. You may have also heard it referred to as “muscle fever”.
This soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes microtrauma or micro-tears to the muscle fibers.

Many fitness enthusiasts will push through and accept that DOMS is unavoidable, others may feel that skipping workouts is the best route.
If you choose to get and stay fit, DOMS will be a part of your life. So, rather than suffer through the worst of it, I have put together tips that may help to ease the discomfort of DOMS.

Pre-workout

White Bean and Collards

Easy Beans and Greens

Eat Well, Eat Clean: Your food choices matter more than you might have thought. Foods that are known for their anti-inflammatory properties are the way to go. Experts tell us that this is a key component to repairing, rebuilding and protecting muscles. These foods work to reduce inflammation similar to what you might expect from ibuprofen or other NSAIDS except, naturally without the side effects of NSAIDS.

Anti-inflammatory foods include salmon, beans, sweet potatoes, avocados, nuts, seeds and dark fruits and vegetables to name a few. As well as herbs including turmeric, rosemary and marjoram and ginger. These are just a few, there are so many more. Even the pickiest eater can find a slew of choices for a pre-workout meal.

For myself, I cannot eat a lot before a workout but I do aim for quality including a morning smoothie consisting of cantaloupe, mango, water, spinach and a few more goodies (recipe here)

Drink up: Hydrate Hydrate Hydrate! The more water you drink, before, during and after exercise, the more efficiently your body works.

Stretching– A proper warmup and cool down are paramount for reducing post-workout pain and to help prevent injury. During your warm up I suggest light cardio to begin, such as jumping jacks, running in place, brisk walking or even marching, especially if you are new to the fitness game. This gets the heart pumping and warms up the muscle groups. Follow this with simple stretches prior to your weight training. If you need specific how to’s -I am available to help.

What I do-I get bored quickly and do not have a ton of time so I usually switch my warm ups back and forth between 1.5-2 miles on the treadmill with a light run/fast paced walk, and on another day I’ll do several rounds of jumping jacks or jump rope. Then I stretch specific muscle groups I plan on working along with shoulders and neck since those are my chronic problem areas.

During your workout

Drink up: Hydrate Hydrate Hydrate-yes during workouts too! This is an invaluable tool for so many reasons

Find your edge: I tell my students find your “edge” the place where you know if you push further, things could get dicey/unsafe/ in the injury zone, and then work just to this side of it. In other words, it is far better for prevention of injury and in limiting the after soreness, if you take it slow, track your progress and build slowly. Our bodies are designed to adapt, give your body the time to adjust.

Hello, your body is calling: Have you ever done something and afterward you thought, If I had just listened to my “intuition” I would have prevented this back injury or hamstring pull. The good news is you were right. The bad news many times, is it was too late, now you are injured, now your workouts are back to square 1. When we train hard it is expected that pain will follow But that old saying “no pain no gain” is BS, period! If it hurts Stop! Soreness is one thing but pain is your brilliant body telling you to slow it down and reassess, take heed. Consider modifications or shifts that will better accommodate your body’s needs now.

Post workout
Hold on- you aren’t done yet. Its time to stretch and yes, you guessed it Hydrate. Stretch it out-A good post stretch encompasses all the large muscle groups and specific ones you worked. Don’t forget even your abs. benefit from a nice post stretch.

Grab a good meal with a clean source of lean protein as well as greens or fruit. As for how much protein, that is a big subject. After researching a slew of sources, I settled here- The “Journal of the International Society of Sports Nutrition” recommends eating a slightly higher protein intake, as this can improve adaptations to intense training. The Journal suggests that an intake closer to 1.4 to 2 grams per kilogram, or 0.64 to 0.91 grams per pound may be more suitable for both men and women. At this amount, a 120-pound female would require 77 to 109 grams per day, while a 150-pound female would need 96 to 137 grams. Splitting your daily protein evenly between all your meals is still a wise idea, even at a higher intake.” You are an individual, with needs based on your overall health and any specific medical issues you may have. Please check with your healthcare provider to get your needs dialed in.
Jump in the bath: How about a nice warm soak with Epsom salts, a bit of lavender, chamomile or marjoram oil will assist in reducing DOMS and added bonus helps to detoxify your body. Don’t feel like housing all the different ingredients? Checkout my Muscle Bliss oils and Bath Salts.

By now, I doubt you would forget the water right? You will recover so much quicker if you hydrate perhaps avoid a wicked headache and a vicious craving to down an enormous plate of food.

Rest-There is no substitute and your body does its best recovery work while you are chillin.

Let’s wrap up with a review:

Track your progress
Listen to your body
Eat Well
Hydrate
Soak
Rest
Repeat
Call me

In closing, the suggestions here are the result of collective opinions of professionals. You are likely to find a whole host of others who say nothing works and well, I cannot speak for everyone. I only know what I know and I hope that this article is helpful for you. One thing everyone seems to agree upon is that “delayed onset muscle soreness” or “DOMS” is inevitable whether you are working out in the gym or pulling weeds for hours on end. To some to degree we just have to deal with it.

Sources:
http://whfoods.org/genpage.php?tname=foodspice&dbid=17
http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html
http://www.livestrong.com/article/530256-how-much-protein-should-a-female-take-post-workout/
http://www.cnpp.usda.gov/FGP

Disclaimer: All health content on MySageGourmet.com and by Carol Takakura, is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.

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7 Top Healing Herbs

Kitchen Herbed Salt

Kitchen Herbed Salt


7 Top Healing Herbs
Although experts do not always agree on the value of food in the prevention and cure of diseases through what we eat; when it comes to the beneficial effects of herbs, spices and medicinal plants on the metabolic syndrome, brain and cognitive function, the evidence is piling up.
Herbs and spices have been used since ancient times to not only increase the taste of food but also to prevent and treat chronic health conditions. While the scientific data for the use of such common herbs and medicinal plants then had been scarce or lacking, the beneficial effects witnessed from such use were generally encouraging. It is, therefore, not unexpected that the practice of using such herbs, has continued. In recent times, due to an increased interest in understanding the nutritional effects of herbs/spices more comprehensively, several studies have examined the cellular and molecular modes of action of the active chemical components in herbs and their biological properties.
Valuable properties of herbs/spices include anti-inflammatory, antioxidant, anti-hypertensive, gluco-regulatory, and anti-thrombotic effects. One key component of herbs and spices is the polyphenols. Some of the abovementioned properties are credited to the polyphenols and they are related to decreasing the metabolic syndrome. Detrimental changes associated with the metabolic syndrome over time, affect brain and cognitive function. Metabolic syndrome and type-2 diabetes are also risk factors for Alzheimer’s disease and stroke. In addition, the neuro-protective effects of herbs and spices have been demonstrated and, whether directly or indirectly, such beneficial effects may also contribute to an improvement in cognitive function. The following list of 7 superheros in the herbs/ spices realm evaluates the current evidence available that points to the potential improvement of the metabolic syndrome, as well as their neuro-protective effects on the brain, and cognitive function in animal and human studies.

7 superheroes you’ll want to add to your Kitchen regimen right away.

tumericTurmeric: Ease arthritis- Turmeric contains curcumin, a powerful anti-inflammatory that works similarly to Cox-2 inhibitors, drugs that reduce the Cox-2 enzyme that causes the pain and swelling of arthritis. There are many ways to use Turmeric. From Smoothies to Warm Savory Dishes and cooling Tuna Salads, Tumeric is a simple add to your everyday eating. Try these recipes on for size.
More encouraging buzz on Turmeric “Turmeric, a common Indian spice, may one day join the cancer treatment tool kit.”-this from John Hopkins read more here http://www.hopkinsmedicine.org/news/publications/johns_hopkins_health/summer_2013/a_simple_spice_that_may_battle_cancer

To tame blood sugar, study subjects took 1 g capsules of standardized cinnamon extract daily

Cinnamon for healing

Cinnamon for healing[/caption]Cinnamon: For Taming blood sugar-
Cinnamon is a spice obtained from the inner bark of several trees from the genus Cinnamomum that is used in both sweet and savory foods. While Cinnamomum verum is sometimes considered to be “true cinnamon”, most cinnamon in international commerce is derived from related species, which are also referred to as “cassia” to distinguish them from “true cinnamon”
Some research has found that a particular type of cinnamon, cassia cinnamon, may lower blood sugar in people with diabetes. However, other studies have not found a benefit. Studies of cinnamon for lowering cholesterol and treating yeast infections in people with HIV have been inconclusive.
Lab studies have found that cinnamon may reduce inflammation, have antioxidant effects, and fight bacteria. But it’s unclear what the implications are for people.
Other notables-To tame blood sugar, study subjects took 1 g capsules of standardized cinnamon extract daily, while those in the cholesterol study took 1 to 6 g. But keep in mind that a large amount of the actual spice can be dangerous, so stick with a water-soluble extract.

Rosemary-potential benefits include effects on tumors, breast cancer, and shows a whole lot of cancer-protective potential

Rosemary-potential benefits include effects on tumors, breast cancer, and shows a whole lot of cancer-protective potential

Rosemary: Word from the herb garden and the researchers at Kansas State University is that when rosemary extract (a common powder) is mixed into beef before cooking, it assists in minimizing the effects of HCA levels.
“Rosemary contains carnosol and rosemarinic acid, two powerful antioxidants that destroy the HCAs,” explains lead researcher J. Scott Smith, PhD.
Other potential benefits include affects on tumors, breast cancer, and shows a whole lot of cancer-protective potential.
Other notables- To reduce HCAs, Smith recommends marinating foods in any supermarket spice mix that contains rosemary as well as one or more of the spices thyme, oregano, basil, garlic, onion, or parsley.

Ginger tames queasy tummies

Ward off tummy upset with raw ginger

Ginger: Ward off tummy upset
I know this one from my own experience, Ginger does prevent stomach upset. Some of my friends swear by it for motion sickness and nausea due to stress or pregnancy. My acupuncturist recommends it to me for improving the quality of digestion, especially during colder months, when eating raw foods, and/or in my winter smoothies as colder temps reduce the body’s ability to digest raw or spicy foods. Try this smoothie for a tasty tummy pleasing adventure. http://www.mysagegourmet.com/?p=1069
Other notables-Ginger is linked to a decrease your blood pressure, arthritis pain, and cancer risk. Maximize the benefits: For travel tummy, ginger is best taken before symptoms start, at least 30 minutes before departure. Experts suggest capsules containing 500 to 1,000 mg of dried ginger every four hours, up to a maximum of 4g daily. I toss a pinky size piece of peeled raw ginger into my morning smoothie.

Several animal studies back holy basil, a special variety of the plant you use in your pesto sauce, as effective at reducing stress by increasing adrenaline and noradrenaline and decreasing serotonin

Holy Basil: A chill pill for stress

Holy Basil: A chill pill for stress
Several animal studies back holy basil, a special variety of the plant you use in your pesto sauce, as effective at reducing stress by increasing adrenaline and noradrenaline and decreasing serotonin. This is no surprise to Pratima Nangia-Makker, PhD, a researcher at the Barbara Ann Karmanos Cancer Institute in Detroit, whose mother and grandmother relied on a tea made from the leaves of holy basil to relieve indigestion and headaches.
Other notables-For stress relief, try holy basil extract from New Chapter or Om Organics, widely available in health food stores. To aid in breast cancer treatment, Nangia-Makker advises drinking this tea daily: Pour 2 cups boiling water over 10 to 15 fresh holy basil leaves (other varieties of basil won’t work) and steep 5 minutes. Remove the leaves before consuming. If you are being treated for breast cancer, be sure to check with your doctor. You’re unlikely to find the plants at your local nursery, but you can order them and organic holy basil seeds from Horizon Herbs.

used for various digestion problems.

used for various digestion problems.

[/caption]Marjoram- You probably recognize it as a common cooking spice. But it also has an interesting place in early Greek mythology. As the story goes, the goddess of love, Aphrodite, grew marjoram, and, as a result, marjoram has been used ever since in various love potions.
I use marjoram in my essential oils blends for clients suffering from muscle pain after workouts, stressed out necks, shoulders and for cramps-my clients swear by it as do I-Definitely a regular ingredient in my household!
Tea made from the leaves or flowers is used for runny nose and colds in infants and toddlers, dry and irritating coughs, swollen nose and throat, and ear pain.
Marjoram tea is also used for various digestion problems including poor appetite, liver disease, gallstones, intestinal gas, and stomach cramps.
Some women use marjoram tea for relieving symptoms of menopause, treating mood swings related to menstrual periods, starting menstruation, and promoting the flow of breast milk.
Other notables may include treating diabetes, sleep problems, muscle spasms, headaches, sprains, bruises and back pain. It is also used as a “nerve tonic” and a “heart tonic,” and to promote better blood circulation.
In foods, marjoram is a culinary spice. The oil and oleoresin are used as flavor ingredients in foods and beverages. You can find this little baby in my Mediterranean herb salt blend. http://www.mysagegourmet.com/shop/

Garlic contains more than 70 active phytochemicals, including allicin, which many studies have shown drops high blood pressure by as much as 30 points

Garlic may help prevent strokes as well by slowing arterial blockages

Garlic: High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, says a research review in the American Journal of Clinical Nutrition. A Japanese clinical trial also found that after a year of taking aged garlic extract supplements, people with a history of colon polyps saw a reduction in the size and number of the precancerous growths detected by their doctors.
Other notables: Garlic contains more than 70 active phytochemicals, including allicin, which many studies have shown drops high blood pressure by as much as 30 points. Garlic may help prevent strokes as well by slowing arterial blockages, according to a yearlong clinical study at UCLA. In addition, patients’ levels of homocysteine, a chemical that leads to plaque buildup, dropped by 12%.

Disclaimer: All health content on MySageGourmet.com and by Carol Takakura, is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.
For more tips, Recipes, Cooking classes and Products, visit Carol at My Sage Gourmet. Take advantage of Father’s Day Special. Use code shopdaddy at checkout to receive 20% off your order. Plus Free Shipping! Hurry, offer ends June 17! Discount taken at checkout.

Sources: http://www.ncbi.nlm.nih.gov/pubmed/23092406
http://www.bbcgoodfood.com/howto/guide/healing-power-herbs
https://en.wikipedia.org/wiki/Cinnamon

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Why Eat Canned Tuna?

Why Eat Canned Tuna

Why Eat Canned Tuna

Why Eat Canned Tuna:
As a food and fitness blogger, I spend a whole lot of time researching, testing, tasting (my favorite part) and creating recipes from foods passed my way from various companies. Although I have had great success in the types of companies that approach me, I cannot always recommend their products for various reasons. From safety to ethical practices, when it comes to food, there really are so many areas for me to consider. Such is the case with canned tuna. Over the years canned tuna has gotten a bad rap for many reasons.
When I met the crew from Safe Catch Tuna and received samples to play around with, I dug deep into the health and safety factors surrounding canned tuna has well as this particular company’s background. You can read more about Safe Catch here and try recipes I created with their wild caught albacore and skipjack tuna. In the meantime-good news-Canned tuna has a place in your pantry and on your table once again.

The Good Stuff
Research suggests that consuming canned tuna may provide a wide range of health benefits, from improving blood vessel function to boosting weight loss. Besides containing high-quality protein, selenium and potassium, canned tuna also possesses omega-3 fatty acids and B vitamins.

Cardiovascular Function
Canned tuna is a rich source of omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These are healthy unsaturated fats that might improve blood vessel function, lower blood pressure and reduce the risk of cardiovascular disease. Healthy men and women were randomly assigned to eat a meal rich in omega-3 fatty acids or a control meal. Scientists reported in the March 2010 issue of the journal “Clinical Nutrition,” that subjects fed the omega-3-rich meal experienced less stiffness in their arteries compared to subjects fed the control meal.

Lean Protein
Canned tuna serves as an excellent source of lean protein. Each 6-ounce portion contains 33 grams of protein, but less than 2 grams of fat. Your body needs protein for cell growth, a healthy immune system and uses protein to maintain your muscle tissue, and the Harvard School of Public Health mentions fish, including tuna, as a healthy protein option.
No doubt about it, tuna and salmon are super foods. Not only are they great source of lean protein and packed to the gills with B vitamins, they also taste great and can be made into dozens of dishes. What has nutritionists and scientists really excited about tuna and salmon is the omega-3 fatty acids they contain. Omega-3s have lately been associated with all kinds of health benefits from warding off depression and cognitive decline to reducing inflammation and the risk of heart disease. The evidence is so good that the American Heart Association recommends we eat fish rich in omega-3 fatty acids — like tuna and salmon — twice a week.

Omega-3 Fatty Acids
The small amount of fat present in canned light tuna is mostly the healthy unsaturated kind, including omega-3 fatty acids. Omega-3 fatty acids support a healthy brain and promote proper growth and development. These essential fatty acids reduce inflammation in your body, which can reduce your risk of heart disease, cancer and arthritis. Omega-3 fatty acids have been linked to lowering high cholesterol and high blood pressure, and they aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder, according to the University of Maryland Medical Center.

Niacin
A 3-ounce serving of canned light tuna contains 11.3 milligrams of niacin toward the 14 milligrams women need each day and the 16 milligrams that men need. Niacin is a B-vitamin that helps keep your digestive system, skin and nerves healthy. Niacin supplements might help reduce harmful cholesterol levels and increase beneficial cholesterol as well, according to the website MedlinePlus. A niacin deficiency can cause skin disorders and mental problems.

Vitamin B12
You need 2.4 micrograms of vitamin B12 each day, and a 3-ounce serving of canned light tuna supplies 2.5 micrograms. Vitamin B12 supports the normal function of your brain and also aids in the formation of red blood cells. You also need vitamin B12 for DNA production and to help your body to turn the food you eat into usable energy.

Tuna Nutrition Sources:
http://www.livestrong.com/article/376793-is-canned-tuna-good-for-you/
http://www.healthyeating.org/Healthy-Eating/All-Star
http://healthyeating.sfgate.com/canned-tuna
http://www.hsph.harvard.edu/nutritionsource/protein-questions/
https://safecatch.com/making-pure-tuna/

Learn more-Safe Catch Tuna

Disclaimer– I received free samples from Safe Catch to review and provide you with my honest opinion on the products. I am not paid to do so. These are my opinions based on my experience with the products themselves and my interactions with the staff of the company. The opinions in my posts are my own, authentic views. Your experiences and sentiments may vary from my own. Thank you for taking the time to read my post/s. Kind regards, Carol Takakura

Carol TakakuraAbout Carol
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