| 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 has discouraging effects on tumour growth (which indicates why it is recommended in several cancer therapy programs).
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. |
