Cabbage

A nice head of cabbage, do you choose this veggie on a regular basis when shopping in the grocery store.  This vegetable is often overlooked as a healing food, the humble cabbage has much to offer in therapeutic benefits.

Fights Cancer:  a member of the cruciferous food family, cabbage contains powerful anticancer compounds, namely indoles and sulforaphane.  Recent studies have shown that people who eat at least three servings of cruciferous vegetables each week hav a lower risk of prostrate, colorectoral, and lung cancer.  In addition, indoles help to deactivate estrone, a dangerous form of estrogen that is associated with breast cancer.

Healer of ulcers; a substance unique to raw cabbage knows as vitamin U or s-methylmethionine has had remarkable success in healing stomach and duodenal ulcers within as little as four days.  Drinking just four glasses of raw cabbage juice every day appears to dramatically reduce the pain and healing time of gastro-intestinal ulcers.  The amino glutamine, which has anti-inflammatory properties, may also contribute to this.

Cabbage leaves can be used for enhancing the healing process of leg ulcers, wounds and varicose veins when applied externally to the problem area. Mastitis or breast inflammation often experienced by mothers when breast-feeding may also be relieved in this way.

In addition, cabbage can be a useful aid for gastro-intestinal health.  The German fermented cabbage product called sauerkraut supports the digestive tract by promoting the growth of friendly bacteria in the gut.

Nutrients:  Vitamins B1, B3, B5, B6, C, E, K, U, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and fiber.

recipe:  Stir Fried Cabbage with Leeks
2 tbsp. olive oil, 1/2 savoy cabbage shredded, 1 leek, trimmed and cooked, 3 cloves garlic, crushed; ground pepper

heat oil in a wok and stir-fry cabbage, leek and garlic until cooked through.  Season with black pepper and serve as a veggie side dish.

Olives and Olive Oil

Today's food is one of my favorites, Olives!!!  The regular consumption of olive oil in Mediterranean countries could explain the robust health enjoyed by many people who live there.

Olives are rich in vitamin E and monounsaturated fats (the type that is good for our bodies), olives and their oil have been found to lower higher cholesterol, an effect thought to be linked to the phytosterols responsible for reducing cholesterol absorption from food. Olive oil is high in oleic acid which helps lower level of bad cholesterol (LDL's) the artery clogging type. Olives also contain squalene, which has heart-protecting properties, oleoeuropein, which lowers high blood pressure and oleocanthal, which relieves inflammation.  Olive oil can be used to soften wax inside the ears.

When choosing oils choose "extra virgin" olive oil which contains the most antioxidants and nutrients.

Nutrients:  Vitamin E, K, beta-carotene; calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; monounsaturated fats.

Remember olive oil is healthy but still a fat so can contribute to weight if too much is consumed.

Too Much Sitting

Sitting for prolonged periods is one of the worst things we can do for our bodies.  Hour after hour, day after day shorten muscles from the neck down, leading to tight limbs, stiff joints, bad posture and risk of injury.  These conditions become worse for the after-work exerciser or weekend warrier who wants to play hard or perform well after a day or a week of continual sitting.

Our muscles' biggest enemies are chairs, couches, and cars. You can undo the harm with daily exercise and stretching.   Get up walk to the water cooler or bathroom or copy machine many times throughout the day if you are in your office.  If you are driving in your car heading on a long trip stop often (I know many of you just want to get there) but stopping to get out walk, move around and stretch will help you in the long run.

Our muscles were meant to move not be stagnant.  Our bodies need to move to keep everything inside healthy and working properly.

Here are a few stretches you can do

Yummy Avocado

Who doesn't love a nice yummy creamy avocado?  Contrary to popular belief, avocados can be helpful during a weight-loss program.

Shunned by dieters because of their high calorie count, avocados may actually aid weight loss by satisfying hunger, improving metabolism, and balancing blood sugar levels. Full of health giving nutrients, they are an excellent source of vitamin E and healthy monounsaturated fats, which help to nourish the skin and protect against stroke and cardiovascular disease.  Another type of fat in this delicious veggie is lecithin, which plays a role in improving brain function.

You can use avocado as a healthy spread of butter, margarine or mayonnaise.

Nutrients:  Vitamins B1, B2, B3, B5, B6, C, E, K, beta-carotene, biotin, folate; calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; monounsaturated fats; lecithin

I don't normall like to give out recipes but here is a yummy avocado dip recipe you may like:

2 ripe avocados chopped up, 1/2 onion chopped, 1 clove garlic, crushed, 2 tbsp. chopped fresh cilantro, 4 tomatoes chopped, 1 green chili (seeded and chopped), 2 tbsp creme fraiche, 1 tbsp lime juice and pinch of black pepper.

(put all ingredients into food processor and blend until creamy.)  Yummmmy enjoy!

A compound move to work your whole body

This combination forward lunge, balance and rotation with weighted ball will work pretty much every major area/muscle group in your body.

You start by standing in place holding a weighted ball in both hands.  Take a step forward and lunge being careful not to let the knee extend over the ankle and twist in the direction of the leg that is bent at 90 degrees, step back up holding one leg in the air balancing while twisting/rotating yet again the direction of the leg bent at 90 degrees in the air.  See photos  below

This exercise works the legs, glutes, abs, shoulders and biceps.  When you are crunched for time and want to get the best bang for your buck, I highly recommend this compound/combination move to work most of your body in less time.

Always remember to warm up for 5-10 minutes before beginning any exercise and cool down with a few minutes of stretching at the end.

If you have any questions or concerns regarding any of the exercise moves I post on my blog please feel free to contact me at lisahabs@optonline.net

Hope you are all enjoying your summer and remembering to stay hydrated!!!

Shiitake Mushroom

Therapeutic compounds have been identified in this highly-prized mushroom .  Letinan being one not only stimulates the immune system, but appears to trigger the production of interferon, which has antiviral and anticancer properties and is used in Japan to treat cancer, AIDS, diabetes, chronic fatigue syndrome, and fibrocytic breast disease.  Eritadenine, another compound in shiitake, reduces cholesterol, while tyrosinase lowers blood pressure.  Shiitake mushrooms are available either fresh or diced and you can purchase them in most grocery stores.

Nutrients:  Vitamins B1, B2, B3, B5, B6, C; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein; omega-6 essential fatty acids.