How can foods impact inflammation? Discover which foods work best for YOU!

Inflammation, normally part of a healthy immune response, is increasingly thought to play a leading role in encouraging a number of major killers, including cancer, diabetes, heart disease, stroke, and Alzheimer’s. Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues-triggering, say, cancer-causing genetic mutations or the bursting of artery plaque. What you eat, though, helps determine how much inflammation you produce. Certain foods promote it, while others are inflammation-fighting. Some recommendations:

GO FOR …

Omega-3 fats. These are among the BEST and most potent anti-inflammatory foods. Best sources: fatty fish like salmon, sardine, anchovies and tuna; walnuts and other nuts; flaxseed; and canola oil.

Colorful produce. Red onions, tomatoes, broccoli, dark leafy greens, red grapes, ALL Berries, pomegranates, and oranges all are packed with chemicals called flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and turmeric, cinnamon either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some freshly chopped sage, rosemary and minced garlic.

Peanuts, Chocolate, Red wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate,  at 70% or higher cacao which protects against inflammation. Great News for the research suggests that hot cocoa will also benefit the body’s health. Eat the peanuts right out of the shell in order to maximize reseveratrol intake.

CUT BACK ON …

Omega-6 fats.   While Omega 3 fats make a healthy impact on your body, it’s been found that Omega 6’s  trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats.  Thanks to much research and the FDA getting behind the 8-Ball, trans-fats are all but gone from packaged foods as research shows they drive inflammation. Now they’re on nutrition labels, so they’re easier to avoid.

Rancid fats.  CRITICAL to anyone who leaves the kitchen “to check on something” only to return and find that they have heated oil to the point that it’s smoking.  Besides the fact that smoking oil changes the flavor of a dish, it oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and any old chocolate stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Animal fats. Foods high in this fat-egg yolks, red meat, poultry skin, whole-milk dairy products-also contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.

Leg of Lamb or Lamb Shoulder

 Ingredients •Leg or shoulder of lamb (a per 2-4 people depending on the size) • 2 garlic cloves, sliced •1/4 cup olive oil •1/2 cup white wine •2 Tbs rosemary •2 Tbs thyme 2 Tbs sage.  Preparation Pierce the lamb with a knife, and insert garlic or mince garlic and massage into lamb.   Marinate overnight in olive oil, wine, rosemary, thyme and sage  in the refrigerator.

Cooking Fire or your oven until hot, and then let the heat fall to a low to moderate temperature, roughly 350-400ºF.  If you have fired your oven for a longer period (90 minutes or more), rake out the coals to allow the temperature to keep falling. If you do not have enough retained heat in the oven, you can leave a small fire, or coals at the start of cooking.

Place the lamb in a presoaked terracotta dish (dish emersed in water for 30 minutes) and add some fresh rosemary. Dish should always be placed in a cold oven and warmed with the oven.   Cooking Hint: You can  place some fresh rosemary in the oven. It adds some spice to the air and the food. Roast for approximately 30 minutes per pound for medium-doneness.

Can be prepared by hand, or with a kitchen mixer by using the bread hook and setting the mixer on stir. Prep. time: Dough does it’s own work in one hour. Individiual work 10 minutes! Baking time 10 minutes. May use either Dry/ Dry Active Yeast, or for fresh cube yeast.

Part One In a bowl combine together with a fork the following ingredients and allow the starter dough to sponge for 5 minutes. 1 package 4 oz dry yeast 1/3 cup hot water 120 F 1/4 cup flour 1 tsp sugar. The yeast mixture should have bubbled and increased in size. 

 Part Two Combine all ingredients in large bowl. May use dough hook, kneading for 10 minutes. Or by hand, kneading dough for 20 minutes. Yeast mixture or fresh yeast. (If using fresh cubed yeast break into pieces into a large bowl.) 2 ¼ cup flour,  1/2  tsp salt,  ½ cup- (3/4 cup) warm water 115-120 F. Start with ½ cup water and add more water if needed.  Texture of dough should be supple and elastic, not sticky. Place dough into a large ball in a warm place with bowl covered in plastic wrap and allow it to rise for 45 minutes – one hour.

 Part Three Pre-Heat oven to 425 F (200C) Generously grease cookie sheet with 2 tbsp olive oil. Place risen dough onto cookie sheet and extend dough into any round or square form. Traditional: halved cherry tomatoes gently pushed into extended dough. Sprinkle on top of dough: 1 tsp oregano, 1 tsp Coarse Sea Salt, 1 Tbsp Parmesan cheese, Drizzle ¼ cup Olive Oil. Bake in preheated oven at 425 F for 10 minutes.

For the common person, who is not interested in Bio-Chemistry, but wants to know 3 steps to increase HDL.  These basic steps will help you to reduce your cholesterol and blood pressure.

First it’s important to know that the body’s liver makes it’s own cholesterol everyday.  Cholesterol is a key factor the functionability of our hormones and to the elasticity of our veins and arteries.

HDL is a healthy cholesterol needed to keep our hormones, organs, muscles, veins and arteries operating properly.

LDL is an unhealthy cholesterol only when it becomes oxidized.  Oxidation of LDL is due to free radicals floating around in our body which are  O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. Hence forth, why anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals. 

 LDL cholesterolis established through our nutrition,  it is found in trans fats and animal fat.  Trans fats or elaidic acid, is defined as a carbon within a molecule that has been transcended, commonly through hydrogenation of oils, making the trans fat ”plastic like” within arteries and veins.  Trans fats are found in margarine, shortening, cookies, and oil-frying.

Animal fats, or saturated fats, are found in milk, butter, cheese, ice cream, meats, poultry, pork and fish.  Although we need a certain amount of meats for vitamin B and fish for Omega-3, they should be consumed in small amounts 3-4 ounce (84-112 g) servings, twice a day.

3 Effective Steps to Increase HDL

1. Walk 30-60 minutes five times a week for a total of 2 1/2-5 hours per week.  Walking twice a day for 20-30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping…increasing the HDL cholesterol, which removes LDL cholesterol from your arteries.
2. Consume foods that increase HDL levels:  Extra Virgin Olive Oil, Canola and vegetable oils, Walnuts, Fish and fiber,  which are Fruit and Vegetables , total of 9 1/2 cup servings a day.  Please refer to:  Daily Serving Guidelines.
3. Beverages that assist in increasing HDL levels: Cleanse your body with water and lemon water  throughout the day.  Wine and alcohol in moderation; 1 glass for a woman, 2 glasses for a man.

By: K. Crocker

Plant Sterols and Stanols important for reduction of LDL cholesterol http://www.clevelandclinic.org/health/health-info/docs/3000/3085.asp?index=10841

It is encouraging to note how restaurants brought to the USA from abroad are being embraced as Americans openly try meals from other cultures.   The opportunity for many to enjoy Thai, Japanese, Turkish, Greek and Latin foods have proven that the domestic eateries need to find away to expand their menu’s and experiment with various styles of  food preparation.  A sharp reduction in food chains such as: Bob Evans, Macaroni Grill, Don Pablo’s, Pizza Hut etc. should be a red flag to those in food service when contrasted with how many foreign national shops continue to remain open and thrive, while the other domestic brand names are folding.

Grandma’s recipes from the Islands of Asia, Europe and South America are unboarding the doors of the foreclosed domestic restaurants in America.  They invite you to come in and tempt your tastebuds with a new tantilizing flavor found in their beverages, entree’s and desserts.  Ones palete can almost drive you to the table of an authentic meal,  as opposed to the traditional melted cheese, deep fried, overly salted or peppered meats and vegetables.

While “Mom and Pop” shops provide us with the comfort foods we will crave, it’s the variety of wines, oils, herbs, spices and other seasonings that provide a unique and delightful savor to the new dishes.  Domestic restaurants can break out of the crisis in the States only if they are willing to try some new recipes and add them to their menu’s.  Moving an appetizer to the entree` part of a menu is simply not enough when it comes to make the necessary changes to save some of our favorite Friday and Saturday night hot spots.

Great ANYTIME dish that adds to any planned menu.  Don’t miss making Moroccan Carrots for your guests!  Best if marinaded overnight and serrved the next day to allow all the flavors to come together.

1 pound (half kilogram) of carrots. (Ends removed  and quartered)

2 Liters of Boiling Water

2 Tablespoons Olive Oil

1-2 Tablespoon Vinegar (white)

3/4 teaspoon salt

1/4 tsp pepper

1 tsp Cumin

1/2 tsp Ginger

1/2 tsp Paprika

1/2 tsp Cayenne Pepper

Clean carrots and remove ends.  Quarter the carrot and place into boiling pot of water, allow to parboil for 7 minutes.  Remove water from the carrots and allow to cool.  Briefly pulse and chop carrots in food processor and then spoon carrots into dish.  Add olive oil, vinegar and spices.  May add more spice as you adjust for taste. 

Allow 10 minutes before adding additional spice so that the carrots can absorb ingredients accordingly.

Summertime, Laughter, Memories, Mixed Drinks!!!! HAVE FUN….but  Before drinking, Always eat first (food higher in fat absorb alcohol,  like cheese, or chip/dip, so that the alcohol doesn’t go directly to the brain) .

Sangria should be refrigerated 24 hours before serving.  Any soda drink, or sugar added 30-60 minutes before serving.     Carrafe or bottle must accomodate about 4 liters of liquid.

3 Peaches peeled, pitted and diced.

2 Apples peeled, cored and diced

1 cup Cherries pitted and halved

1 750 ml Sangiovese wine

1 750ml Lambrusco wine

1/3 part (250 ml) Rum

1/3 part (250 ml) Brandy

3/4 liter (750 ml)  sprite or coke (added 30-60 minutes before serving then reseal bottle.)

Mix all ingredients in container seal and store in refrigerator for 24 hours.

Prepare:  3 more Peaches, 2 Apples ( cored and diced) and 1 cup cherries.  Toss fruit in a bowl and keep close to Sangria for serving.

Serve:  Pour Sangria over  a few ice cubes in cup and  add freshly cut fruit.

Drink Cautiously.  1 glass for women. 2 glasses for men.

The aroma of freshly ground coffee beans and the  sound of  milk being frothed at the cappuccino maker, beckons many of the  sleep deprived population to stumble from their homes into coffee shops everywhere.  Caffiene is the one energy product that so many will not split hairs over, but instead will readily agree to, that “IT” gets us through our morning.   So, great news for Starbucks cliental and frequentor’s of local cafe`s, “You can have your cappuccino and drink it too!” 

 Various studies have been conducted on  how caffiene effects an individual’s calcium absorption. Some studies showed that caffiene interfered with calcium absorption while others showed that the information was misleading.  A third study was performed and showed that certain cultures may consume less dairy products, therefore,  caffiene then seemed to negatively influence calcium absorption.  However, by adding 1-2 tablespoons  of milk to the beverage, ones dietary intake seemingly  improved.

In conclusion and according to the latest study done at Creighton Universty in Omaha, Nebraska, “There is no evidence that caffeine has any harmful effect on bone status or on the calcium economy in individuals who ingest the currently recommended daily allowances of calcium.”

Kim Crocker

Dietitian for Children and Adult Nutrition

(calcium supplements 1000-1500mg)

http://ods.od.nih.gov/factsheets/calcium.asp

http://www.ncbi.nlm.nih.gov/pubmed/12204390