Being a Choco-haulic does not have to be so bad! Cacao is the “chocolate bean”; the unprocessed, un-sugar/dairy-fied, original chocolate. It can be purchased in your local health food store as the whole bean, the nibs (crushed beans), or the powder. It can be a great addition to any meal or snack, even breakfast! Add cacao to your salads, with some berries, for a fabulous choco-berry raw meal. Remember the Ompa-Loompas in “Charlie and the Chocolate Factory”? They were the original Choco-haulics; and believed the cacao bean was magical.
Facts about Cacao:
• Cacao is regarded as a divine nut in many Central and South American cultures, including the Mayan and Aztec civilizations.
• The Mayan civilization even started using cacao as a form of currency, and named at least three deities after the cacao nut.
• Cacao beans were standard currency in Mexico until 1887.
• The cacao tree produces fruit all year long. It takes about 6 months for each fruit pod to ripen, and will usually contain about 20-50 almond-like seeds that are surrounded by a sweet, thin pulp. The seeds of each fruit are enough to make about 3-4 high quality dark chocolate bars.
• Cacao is anti-fungal and anti-bacterial.
Cacao research:
• Cacao has been found to significantly reduce the growth and acid production of mutans streptococci.
• Cacao has been found to have some anticariogenic properties.
• Cacao has been found to NOT be associated with tooth decay; in fact, it is found that eating whole cacao beans will decrease cavities. (note: if consuming whole cacao with the skins, make sure it is organic)
• Cacao contains significant amounts of all amino acids, magnesium, vitamin C, calcium, B vitamins, antioxidants, iron, protein, neurotransmitters, and fat.
• Cacao can completely reverse magnesium deficiency in less than 2 months, and also increase levels of Phosphorus and Calcium (2 minerals that are directly affected by magnesium deficiency).
• Cacao beans are about 10% antioxidant concentration! This is about 2x as much as red wine and 3x as much as green tea.
• Cacao makes blood vessels more flexible thus decreasing the potential of hardening of the arteries and reducing the possibility of heart disease. Cacao has been found to reduce LDL (commonly known as “bad cholesterol”), and reduce blood pressure.
• The shelled cacao bean contains such little caffeine (if any at all) that it is immeasurable. The shell contains a small amount of caffeine. Cacao contains the amino acid theobromine, which is a stimulant similar to caffeine.
Magnesium:
• Over 80% of civilized humans are deficient in magnesium, yet it may be considered one of the most important minerals to our body.
• Cacao is the primary source of magnesium; other sources of magnesium are: seaweed, sunflower seeds, almonds, cashews, and chlorophyll-rich green vegetables.
• Magnesium supports the heart, increases brainpower, causes strong peristalsis (bowel movements), relaxes muscular cramping, increases flexibility, helps build strong bones, promotes detoxification & elimination, and increases alkalinity.
• Magnesium deficiency has been linked to: chronic fatigue & fibromyalgia, constipation, ADD & ADHD, depression, diabetes, cramps, confusion, cancer, blood clots, asthma, kidney stones, migraines, insomnia, hypertension, heart conditions, osteoporosis, PMS, stress, addictions, eating disorders, rheumatoid arthritis, etc.
Dark Chocolate Sauce
4 heaped tablespoons of chocolate powder (crushed cacao beans or nibs)
3 tablespoons of raw agave nectar
½ teaspoons of coconut oil
Mix all ingredients together to form a paste. To make it runnier,
add more agave. To make it creamier, add more coconut oil.
Chocolate Bars
1 cup chocolate powder (crushed cacao beans or nibs)
1 cup of raw agave nectar
1 cup of carob powder
½ cup coconut oil
1 cup of cashew nuts
Blend everything until very smooth. Pour into your chosen mould,
freeze for about 20-30 min.
Really Chocolate Pudding
1/2 cup of chocolate powder (crushed cacao beans or nibs)
1 avocado (peeled and stoned)
½ cup of carob powder
10 dates (stoned and soaked)
2 tablespoons of agave nectar
Blend all ingredients together. If too bitter, add more agave.
Choco-Nut Spread
1 cup of raw almond butter
2 dessertspoons of chocolate powder (crushed cacao beans or nibs)
¼ cup of raw agave nectar
Mix ingredients together with a fork.
Melinda’s Favorite Breakfast (a high powered, high protein, highly delicious
breakfast with only about 100 calories)
3 tbsp Cacao
3 tbsp raw almonds
1 tbsp raw agave nectar
Enjoy!
Monday, July 26, 2010
Monday, July 19, 2010
A Fabulous Summer-time Meal
MENU: Chicken Souvlaki, Tzatziki Sauce (Cucumber Sauce), and Taboulli
**this is a gluten-free meal**
YIELD: One meal for a family of 4
INGREDIENTS: 4 skinless boneless chicken breasts, 1 large cucumber, 2 c. plain yogurt, 1 head fresh parsley, 1 head fresh mint, 1 head fresh dill, ¾ c. balsamic vinegar, 7 tbsp lemon juice, 1 tbsp died oregano, ½ tsp cayenne pepper, 2 tsp salt, 5 tbsp olive oil, 8 cloves garlic, 2 medium onions, 2 tsp paprika, 3 medium-large tomatoes, and 1 head of romaine lettuce
PREPERATION:
Chicken Souvlaki: cut raw chicken into small slices (1/4 inch thick), poke many holes in the chicken with a fork and put into a sealable container; add ¾ cup balsamic vinegar, 3 tbsp lemon juice, 1 tbsp oregano, 1/4 tsp cayenne pepper, ½ tsp salt, 1 tbsp olive oil, 2 cloves garlic, 1 medium onion, 1 tsp paprika, 2 tbsp fresh chopped dill, 2 tbsp fresh chopped parsley, 2 tbsp fresh chopped mint; shake until all the chicken is covered and let set overnight in the refrigerator. The next day, gently take the chicken pieces out of the bag and sauté in a large pan over medium heat with 2 tbsp olive oil for a few minutes on each side, until golden brown; flip occasionally to avoid burning.
Tzatziki Sauce: De-seed and shred one large cucumber; toss cucumber with 1 tsp salt, let sit for about 5 minutes (to help pull out excess moisture). In a medium bowl, mix 2 c. plain yogurt, 1 tbsp lemon juice, 2 tbsp fresh chopped dill, 2 tbsp fresh chopped mint, 2 cloves garlic, 1 tsp paprika, 1 tsp olive oil, 1/4 tsp cayenne pepper. Squeeze excess water out of cucumber and add to yogurt mixture. Stir well and refrigerate.
Taboulli: In large bowl combine: 4 cloves minced garlic, the remaining parsley (finely chopped), 1 minced onion, 3 minced tomatoes, 3 tbsp lemon juice, 1 tbsp olive oil, and ½ tsp salt. Stir well and refrigerate.
Presentation: To make sandwiches, take 1-2 leaves romaine lettuce and gently place a few chicken strips, 1 scoop taboulli, and a couple tsps tzatziki sauce in it and fold or roll the lettuce. Otherwise, enjoy each tzatziki sauce over the chicken and taboulli. Feta cheese and grapes are exceptional additions to this tasty meal. Enjoy!
HEALTH BENEFITS OF THE ABOVE INGREDIENTS
Skinless Chicken
Chicken is a high protein, low fat food; when eaten without the skin, is only about 4-5% fat (whereas beef might range between 30-40% fat). The light meat has about ½ the fat as the dark meat; the breasts have the greatest concentration of protein. Although vitamins are not found in high doses in chicken, it does have a good amount of minerals.
Tomatoes
Tomatoes, although not very high in many nutrients, are very tasty and contains fair amounts of: water, potassium, vitamin C, vitamin A, many of the B vitamins, and some minerals. These nutrients are necessary for all body processes; including: the immune system, healthy stress functions, hormone production, cellular fluid balance, eye health, detoxification, and overall balance of the body.
Garlic
Garlic is a powerful herb that possesses many exceptional properties, and may have the ability to: lower cholesterol levels, lower blood pressure, expand vessel walls, inhibit platelet aggregation, kill and expel parasites, kill bacteria and fungus, protect from and kill viruses, and promoting overall health.
Onions
Onions are similar to garlic in their healthy properties, although not as extreme. Onions are stimulants that increase the energy of the body, stimulate circulation, and break up mucous or obstructions; while also helping to kill any invading pathogens.
Parsley
Parsley is one of the richest sources of Vitamin C available in a plant. It is also an effective diuretic, used to help rid the body of excess water. It has been found helpful with kidney or urinary complaints. It encourages the elimination of uric acid, so may be helpful for gout, arthritis, and inflammation. Parsley has been used to ease flatulence and colic pains, and promote digestion.
Mint
Although there are many different types of mint, many of them have the same health benefits. Mint has been found to be antibacterial and antiparasitic. It may also help sooth muscle tissue, prevent flatulence, promote digestion, stimulate the liver and gallbladder, promote the healing of ulcers, prevent inflammation, and ease pain. The smell of mint has been found helpful for relaxation and concentration, as well as the health of lung tissue.
Plain Yogurt
Yogurt is considered the healthiest food in the dairy family (although there are non-dairy yogurt options). It has a very high concentration of probiotic nutrients, which are friendly bacteria that may prolong life, support the immune system, support digestion, and support healthy elimination. It has a high concentration of many vitamins and minerals, including calcium and the B vitamins. Interestingly enough, yogurt is often tolerated by people who are lactose intolerant or milk sensitive, because it has such a low lactose concentration.
Dill
Dill helps to improve the appetite and digestion. It is commonly found in colic formulas because of its ability to ease flatulence and promote proper digestion.
Lemon Juice
Lemon juice is very cleansing and detoxifying to the system (especially for the liver, as it helps in fat metabolism). Lemons contain high doses of vitamin C, as well as many minerals. It is often used in cleaning supplies because it breaks down fats.
Oregano
Oregano is a common digestive herb, which has been found to promote digestion and ease flatulence. Oregano may also be helpful for reduction and elimination of yeast and parasites in the body.
Cayenne
Cayenne is a popular herb that has many functions. It may help purify the blood, break down mucous, improve energy levels, aid in digestion, lower cholesterol, improve circulation, reduce blood pressure, stimulate the excretion of wastes through sweating, and offers great nutrition to the cells.
Salt
Excess salt is often linked to a variety of health concerns, including hypertension (high blood pressure), fluid retention, pregnancy problems, and electrolyte imbalance. When used in moderation, salt is essential for proper mineral concentration and balance in the body. A healthy salt option is a more natural sea salt that still has a variety of other minerals present.
Olive Oil
Olives are considered a fruit, but are most like a nut (because of their high fat concentration). Olive oil is best for cooking because it is a mainly a monosaturated fat (a healthier option) and it is quite stable with heat. Olive oil may also helps to lower LDL cholesterol, relieve upset stomach, stimulate digestion, and prevent flatulence.
Romaine Lettuce
Romaine lettuce is a healthier lettuce option because it has a higher concentration of vitamins and minerals. A general rule of thumb is: the darker in color, the more nutritious. Lettuce is frequently used by dieters because of its high fiber concentration and low calorie content.
***NOTE ABOUT SPICES*** Everyone has different spice preferences. If these recipes are too spicy, eliminate some of the herbs, garlic, and onions. If your family wants more spice, please add. They were created as is to maximize health benefits.
**this is a gluten-free meal**
YIELD: One meal for a family of 4
INGREDIENTS: 4 skinless boneless chicken breasts, 1 large cucumber, 2 c. plain yogurt, 1 head fresh parsley, 1 head fresh mint, 1 head fresh dill, ¾ c. balsamic vinegar, 7 tbsp lemon juice, 1 tbsp died oregano, ½ tsp cayenne pepper, 2 tsp salt, 5 tbsp olive oil, 8 cloves garlic, 2 medium onions, 2 tsp paprika, 3 medium-large tomatoes, and 1 head of romaine lettuce
PREPERATION:
Chicken Souvlaki: cut raw chicken into small slices (1/4 inch thick), poke many holes in the chicken with a fork and put into a sealable container; add ¾ cup balsamic vinegar, 3 tbsp lemon juice, 1 tbsp oregano, 1/4 tsp cayenne pepper, ½ tsp salt, 1 tbsp olive oil, 2 cloves garlic, 1 medium onion, 1 tsp paprika, 2 tbsp fresh chopped dill, 2 tbsp fresh chopped parsley, 2 tbsp fresh chopped mint; shake until all the chicken is covered and let set overnight in the refrigerator. The next day, gently take the chicken pieces out of the bag and sauté in a large pan over medium heat with 2 tbsp olive oil for a few minutes on each side, until golden brown; flip occasionally to avoid burning.
Tzatziki Sauce: De-seed and shred one large cucumber; toss cucumber with 1 tsp salt, let sit for about 5 minutes (to help pull out excess moisture). In a medium bowl, mix 2 c. plain yogurt, 1 tbsp lemon juice, 2 tbsp fresh chopped dill, 2 tbsp fresh chopped mint, 2 cloves garlic, 1 tsp paprika, 1 tsp olive oil, 1/4 tsp cayenne pepper. Squeeze excess water out of cucumber and add to yogurt mixture. Stir well and refrigerate.
Taboulli: In large bowl combine: 4 cloves minced garlic, the remaining parsley (finely chopped), 1 minced onion, 3 minced tomatoes, 3 tbsp lemon juice, 1 tbsp olive oil, and ½ tsp salt. Stir well and refrigerate.
Presentation: To make sandwiches, take 1-2 leaves romaine lettuce and gently place a few chicken strips, 1 scoop taboulli, and a couple tsps tzatziki sauce in it and fold or roll the lettuce. Otherwise, enjoy each tzatziki sauce over the chicken and taboulli. Feta cheese and grapes are exceptional additions to this tasty meal. Enjoy!
HEALTH BENEFITS OF THE ABOVE INGREDIENTS
Skinless Chicken
Chicken is a high protein, low fat food; when eaten without the skin, is only about 4-5% fat (whereas beef might range between 30-40% fat). The light meat has about ½ the fat as the dark meat; the breasts have the greatest concentration of protein. Although vitamins are not found in high doses in chicken, it does have a good amount of minerals.
Tomatoes
Tomatoes, although not very high in many nutrients, are very tasty and contains fair amounts of: water, potassium, vitamin C, vitamin A, many of the B vitamins, and some minerals. These nutrients are necessary for all body processes; including: the immune system, healthy stress functions, hormone production, cellular fluid balance, eye health, detoxification, and overall balance of the body.
Garlic
Garlic is a powerful herb that possesses many exceptional properties, and may have the ability to: lower cholesterol levels, lower blood pressure, expand vessel walls, inhibit platelet aggregation, kill and expel parasites, kill bacteria and fungus, protect from and kill viruses, and promoting overall health.
Onions
Onions are similar to garlic in their healthy properties, although not as extreme. Onions are stimulants that increase the energy of the body, stimulate circulation, and break up mucous or obstructions; while also helping to kill any invading pathogens.
Parsley
Parsley is one of the richest sources of Vitamin C available in a plant. It is also an effective diuretic, used to help rid the body of excess water. It has been found helpful with kidney or urinary complaints. It encourages the elimination of uric acid, so may be helpful for gout, arthritis, and inflammation. Parsley has been used to ease flatulence and colic pains, and promote digestion.
Mint
Although there are many different types of mint, many of them have the same health benefits. Mint has been found to be antibacterial and antiparasitic. It may also help sooth muscle tissue, prevent flatulence, promote digestion, stimulate the liver and gallbladder, promote the healing of ulcers, prevent inflammation, and ease pain. The smell of mint has been found helpful for relaxation and concentration, as well as the health of lung tissue.
Plain Yogurt
Yogurt is considered the healthiest food in the dairy family (although there are non-dairy yogurt options). It has a very high concentration of probiotic nutrients, which are friendly bacteria that may prolong life, support the immune system, support digestion, and support healthy elimination. It has a high concentration of many vitamins and minerals, including calcium and the B vitamins. Interestingly enough, yogurt is often tolerated by people who are lactose intolerant or milk sensitive, because it has such a low lactose concentration.
Dill
Dill helps to improve the appetite and digestion. It is commonly found in colic formulas because of its ability to ease flatulence and promote proper digestion.
Lemon Juice
Lemon juice is very cleansing and detoxifying to the system (especially for the liver, as it helps in fat metabolism). Lemons contain high doses of vitamin C, as well as many minerals. It is often used in cleaning supplies because it breaks down fats.
Oregano
Oregano is a common digestive herb, which has been found to promote digestion and ease flatulence. Oregano may also be helpful for reduction and elimination of yeast and parasites in the body.
Cayenne
Cayenne is a popular herb that has many functions. It may help purify the blood, break down mucous, improve energy levels, aid in digestion, lower cholesterol, improve circulation, reduce blood pressure, stimulate the excretion of wastes through sweating, and offers great nutrition to the cells.
Salt
Excess salt is often linked to a variety of health concerns, including hypertension (high blood pressure), fluid retention, pregnancy problems, and electrolyte imbalance. When used in moderation, salt is essential for proper mineral concentration and balance in the body. A healthy salt option is a more natural sea salt that still has a variety of other minerals present.
Olive Oil
Olives are considered a fruit, but are most like a nut (because of their high fat concentration). Olive oil is best for cooking because it is a mainly a monosaturated fat (a healthier option) and it is quite stable with heat. Olive oil may also helps to lower LDL cholesterol, relieve upset stomach, stimulate digestion, and prevent flatulence.
Romaine Lettuce
Romaine lettuce is a healthier lettuce option because it has a higher concentration of vitamins and minerals. A general rule of thumb is: the darker in color, the more nutritious. Lettuce is frequently used by dieters because of its high fiber concentration and low calorie content.
***NOTE ABOUT SPICES*** Everyone has different spice preferences. If these recipes are too spicy, eliminate some of the herbs, garlic, and onions. If your family wants more spice, please add. They were created as is to maximize health benefits.
Monday, July 12, 2010
What is Acid Indigestion? [Heartburn/Gastroesophageal Reflux Disease (GERD)]
Over 60 million Americans suffer with the discomfort that comes from acid indigestion. Acid indigestion is a general term used to describe the abdominal discomfort that results from food intake. Heartburn is one common symptom of acid indigestion; heartburn is often described as a burning sensation and/or pain in the center of the chest behind the breastbone. If heartburn is a repetitive issue, occurring two or more days a week, the problem may be more seriously identified as GERD (Gastroesophageal Reflux Disease). Common symptoms of acid indigestion are gas, bloating, nausea, shortness of breath, acid or sour taste in the mouth, and difficulty swallowing; other symptoms may include persistent cough, hoarseness, non-cardiac chest pain, fatigue, poor sleep, allergies, and candida.
Acid indigestion is caused by an imbalance of acid in the stomach that moves up into the esophagus. This can be caused by a number of underlying health concerns, some of which are only theories. First, if the lower esophageal sphincter muscle (LES) is not functioning properly (opening and closing only to let food into the stomach), hydrochloric acid will escape to burn the sensitive esophageal lining. Often a hiatal hernia is the culprit; when the upper part of the stomach is trapped above the diaphragm, the diaphragm no longer helps the LES from keeping acid out of the esophagus, and acid can more easily escape. Second, women who have high levels of estrogen (found with the various stages of menopause, pregnancy, and the use of birth control pills) may be more susceptible to a weakened LES. When this muscle is too weak to keep acid within the stomach, acid can escape into the esophagus.
One interesting theory looks at the natural digestive enzymes (substances that help to break down food) and/or hydrochloric acid in our bodies that tend to deplete with age and abuse. Although it is still a mystery, many people experience relief by using potent digestive enzymes, hydrochloric acid and/or bitter herbs. Another interesting theory takes the necessity of acid/alkaline balance in the body into consideration.
The measure of pH (meaning “potential hydrogen”) is an indicator for the acidity or alkalinity of the water environment in the body. The pH scales measures between 3.0 and 9.0; with 7.0 being neutral, a higher number indicating an acidic environment, and a lower number reflecting an alkaline environment. If testing your pH with litmus paper, attempt to stay around 7.1 for women and 7.3 for men; this number will fluctuate between 5.0 and 8.5 upon waking, before meals, and after eating. Although this theory has not yet been completely examined, many people experience relief by noting their personal acid/alkaline imbalance and working with their diet and/or supplements to balance their system, and consequently have relief with acid reflux.
Acid reflux, indigestion and flatulence are warning signs of poor eating habits, including: eating too rapidly, overeating, inadequate chewing, eating under stress, drinking too much with meals, improper food combinations, and excessive intake of raw or uncooked foods. Although raw foods are packed with nutrients, when the body is not used to processing them, they can cause digestive upset. Attempt to gradually add more raw foods to the diet, along with several small meals of: organic foods, whole unprocessed foods, lean protein, cultured foods, and super foods (a green drink, gogi berries, acai, cacao, etc.). Supplementing the diet with amino acids (the building blocks of enzymes), a whole food multi vitamin and mineral, probiotics, homeopathics, essential oils, and/or herbs may help to remedy the problem. Apple cider vinegar (1tsp in water) has also been helpful for many. Since all bodies are different, please talk to a qualified wellness counselor to establish a program that works with the individual person.
Acid indigestion is caused by an imbalance of acid in the stomach that moves up into the esophagus. This can be caused by a number of underlying health concerns, some of which are only theories. First, if the lower esophageal sphincter muscle (LES) is not functioning properly (opening and closing only to let food into the stomach), hydrochloric acid will escape to burn the sensitive esophageal lining. Often a hiatal hernia is the culprit; when the upper part of the stomach is trapped above the diaphragm, the diaphragm no longer helps the LES from keeping acid out of the esophagus, and acid can more easily escape. Second, women who have high levels of estrogen (found with the various stages of menopause, pregnancy, and the use of birth control pills) may be more susceptible to a weakened LES. When this muscle is too weak to keep acid within the stomach, acid can escape into the esophagus.
One interesting theory looks at the natural digestive enzymes (substances that help to break down food) and/or hydrochloric acid in our bodies that tend to deplete with age and abuse. Although it is still a mystery, many people experience relief by using potent digestive enzymes, hydrochloric acid and/or bitter herbs. Another interesting theory takes the necessity of acid/alkaline balance in the body into consideration.
The measure of pH (meaning “potential hydrogen”) is an indicator for the acidity or alkalinity of the water environment in the body. The pH scales measures between 3.0 and 9.0; with 7.0 being neutral, a higher number indicating an acidic environment, and a lower number reflecting an alkaline environment. If testing your pH with litmus paper, attempt to stay around 7.1 for women and 7.3 for men; this number will fluctuate between 5.0 and 8.5 upon waking, before meals, and after eating. Although this theory has not yet been completely examined, many people experience relief by noting their personal acid/alkaline imbalance and working with their diet and/or supplements to balance their system, and consequently have relief with acid reflux.
Acid reflux, indigestion and flatulence are warning signs of poor eating habits, including: eating too rapidly, overeating, inadequate chewing, eating under stress, drinking too much with meals, improper food combinations, and excessive intake of raw or uncooked foods. Although raw foods are packed with nutrients, when the body is not used to processing them, they can cause digestive upset. Attempt to gradually add more raw foods to the diet, along with several small meals of: organic foods, whole unprocessed foods, lean protein, cultured foods, and super foods (a green drink, gogi berries, acai, cacao, etc.). Supplementing the diet with amino acids (the building blocks of enzymes), a whole food multi vitamin and mineral, probiotics, homeopathics, essential oils, and/or herbs may help to remedy the problem. Apple cider vinegar (1tsp in water) has also been helpful for many. Since all bodies are different, please talk to a qualified wellness counselor to establish a program that works with the individual person.
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