Cooking Light and Healthy Using Fresh Herbs

BY ACHS Holistic Nutrition Instructor Helen (Eleni) Delfakis, MS, RD

Spring is a great time to begin cooking light and healthy using fresh herbs. One of my favorite herbs is basil (Ocimum basilicum), which is an annual plant cultivated in temperate climates around the world.

In Greece, basil is named Basileus, Greek for 'king', is associated with romance, and has been used for aromatherapy since the third century B.C. in Greek and Roman bathhouses. In more recent times, basil has been cultivated by the cosmetic industry for fragrances, shampoos, and soaps.

For medicinal purposes, basil tea has been recommended by herbalists to cure cramps, vomiting and constipation, and its mild sedative properties make it ideal for relieving headaches and anxiety.

For culinary uses, basil is one of the most popular cooking herbs. Its mildly peppery taste and desirable fragrance makes this herb ideal for flavoring veal, poultry, fish, cheeses, and most vegetable and pasta dishes, especially when blending with olive oil, garlic, and tomatoes. The linguini with tomatoes and basil recipe included is delicious and easy, and takes less than 15 minutes to prepare.

Linguini with Tomatoes and Basil
Preparation time: 15 minutes

• ½ lb linguini pasta
• ¼ cup extra virgin olive oil
• ¼ cup finely chopped green onion
• 1 lb ripe tomatoes, finely chopped
• 3 cloves garlic, finely chopped
• ½ ounce fresh basil leaves, finely chopped
• 2 ounces feta cheese, crumbled
• Freshly ground black pepper corns

Preparation Directions
Cook the pasta in two quarts of water and ½ teaspoon salt according to the time directions stated on the package. Do not overcook. While the pasta is cooking, chop the vegetables and herbs and crumble the feta cheese.

Using a large sauté pan, heat the olive oil over low-medium heat and add the chopped onions and tomatoes. Sauté until slightly wilted, about one minute. Add the garlic and stir for another 15 seconds. Add the cooked and drained pasta, fresh basil, pepper and the cheese, and toss until all the ingredients are well blended. Remove from the heat.

Calories per serving: 360
Number of Servings: 4

*Note, this article originally appeared in the May 2011 edition of The Reporter ACHSeNewsletter. To have monthly health and wellness tips emailed to you, click here to subscribe to The Reporter.

*This information has not been evaluated by the FDA. This information has been provided for informational purposes only and is not intended to treat, diagnose, cure, or prevent disease. You should always consult with your primary care physician or naturopathic doctor before making any significant changes to your health routine.

Ring in the New Year with Bitters (They're Good for You)

BY ACHS Instructor Scott Stuart, L.Ac., B.S., M.A.O.M.

Did you know that the flavor of an herb has a specific action(s) on the energetic state of the body? Herbs have one or more flavors, each of which has a different action on the body. For example, there is a lot that can be said about the flavor “bitter”.

In his book, The Male Herbal, James Green notes, “It is my opinion that the nearly complete lack of bitter flavored foods in the overall U.S. and Canadian diet is a major contributor to common cultural health imbalances such as PMS, other female and male sexual organ dysfunctions, hormonal imbalances, migraine headaches, indigestion, liver and gallbladder dysfunction, abnormal metabolism, hypoglycemia, diabetes, etc.” Green points out that the only bitter flavors we commonly eat might be coffee and chocolate (which are then sweetened), or a well hopped ale or stout.

However, bitter has many beneficial physiological actions. When bitter flavor touches the tongue receptors, it signals the central nervous system to stimulate the exocrine and endocrine glands. This creates a general stimulation of digestive juices to the stomach, liver, pancreas and duodenum, thus improving appetite, digestion, and assimilation.

Along with this, bitter appears to also stimulate the repair of damage to intestinal walls. (Bitter would be contraindicated where the stimulation of stomach acid is not desired, such as in hyperacidity. However, after the healing of an ulcer, bitter speeds the healing.) Bitter also aids the poor overworked liver in detoxification, increases bile flow, and helps the pancreas regulate blood sugar. As bitter stimulates actions and sensations generally within the entire body, there is some evidence it also has an anti-depressant affect as well. As the Chinese have said for a very long time, bitter calms the mind, and guides to the Heart.

Green also speculates about the philosophical, even spiritual, implications of the lack of bitter in our lives, stating: “Hand in hand with the avid avoidance of bitter flavors in the diet, the North American psyche refuses, in general, to deal with the (bitter) “shadows” of its life, routinely projecting the darker side of its own nature onto others (individually in relationships and nationally in foreign policy). We Westerners seem quite unwilling to deal with the difficulties and more bitter struggles in life. We look predominantly towards sweetness and the “American Dream” of living happily ever after.” Food for thought, anyway.

To have its positive affects, bitter must be tasted. Only a small amount is necessary. Too much bitter will have the opposite effect. After all, it always comes back to balance and moderation, does it not?

Some common bitter herbs are gentian (the main herb in Angostura Bitters), dandelion, mugwort, blessed thistle, globe artichoke leaf, chicory, horehound, chamomile, centaury, hops, goldenseal, yarrow, wormwood, and agrimony.

To add a little bitter to your salad, try some cress, endive, dandelion greens, beet greens.

Pregnant women should be cautious in the use of bitter flavored tinctures or concentrates, as they may stimulate uterine contractions. Bitters are also contraindicated for excess menstrual flow and during painful menstrual cramps.

For the rest of us, to learn to appreciate bitter is to return to a more balanced physiology and psychology. Try a little bitter in the diet. It’s good for you!

Image © American College President Dorene Petersen (2001).

*Note the ideas and opinions expressed within this post have been provided for educational purposes only and do not necessarily express the ideas and/or opinions of the American College of Healthcare Sciences. This information is not intended to treat, diagnose, cure, or prevent disease. Always consult with your primary care physician, naturopathic doctor, or Registered Herbalist before making any significant changes to your health routine.

Cooking with Fall Greens: The Health Benefits of Kale

Fall is here and with it rich greens like kale, spinach, arugula, and spicy mustard greens -- all of which can be grown in your fall garden! Greens add flavor and color to meals, as well as necessary nutrients to support optimal health.

Kale, for example, is a rich source of antioxidants, including carotenoids and flavonoids, which may help protect the body from the effects of oxidative stress*. Dr. Weil includes a useful definition of oxidative stress on his website here.

Kale also may support the body's natural detox process.* Its sulfur compounds are thought to support Phase II detoxification - the step in which toxins in the liver are turned into neutral substances, making them easier to eliminate from the body.

Plus, it's tasty eaten raw or added to cooked meals. We like to saute our kale with onions, garlic, olive oil, and a sprinkle of fresh nutmeg. >> Download this kale recipe and a recipe for baked kale on ACHS Facebook (facebook.com/ACHSedu) here

Have tips for growing leafy greens like kale in your fall garden? Post them here! We'd also invite you to share your favorite kale recipes - variety is the spice of life!



*This information has not been reviewed by the FDA. It is intended for educational purposes and is not intended to treat, diagnose, cure, or prevent disease. Before making any significant changes to your health and wellness routine, it is always best to consult with your primary care physician or naturopathic doctor.

Antioxidant Spices May Reduce Negative Effects of High-Fat Meal

We thought you would find this herbal information interesting ... In a new study, researchers at Penn State have found that eating a diet rich in spices may reduce the body's negative response to high-fat meals.



Researchers added two tablespoons of the herbs rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder, and paprika to meals given to men aged 30-65 who were overweight, but healthy. These spices reportedly increased antioxidant activity in the blood by 13% and decreased insulin response by 20%.



The two tablespoon of spices provides an equivalent amount of antioxidants to those contained in 5 ounces of red wine or 1.4 ounces of dark chocolate.



>>To read the full-text research review, click here.



>>For more information about using herbs to support optimal health and wellness, visit ACHSedu online here for a schedule of upcoming holistic nutrition and herbal medicine classes. Or, call (800) 487-8839 for more information!





Reference:

e! Science News. (2011, August 10). Antioxidant spices reduce negative effects of high-fat meal. Retrieved from http://esciencenews.com/articles/2011/08/10/antioxidant.spices.reduce.negative.effects.high.fat.meal

7 Food Storage Tips to Help Retain Nutrients

Fresh fruits and veggies are packed with phytonutrients (organic components of plants thought to promote human health) and vitamins. But fruits and veggies can quickly lose these valuable nutrients if they are not stored properly. It's the perfect time to take stock of your fruit and veggie larder.

Did you know that in some instances, frozen veggies may actually have more vitamins than fresh veggies that have been sitting on a store shelf for a week or more. How long have your perishables been sitting? Next time you head out for groceries, consider your local farmer's market first. Fruits and veggies at the farmer's market are often harvested and sold the same day.

Here are 7 food storage tips to help retain nutrients in your fruits and veggies:

1. Keep veggies covered and chilled.
2. Don’t soak your veggies.
3. Don’t keep food hot for too long, as vitamin levels will start to fall within a few minutes.
4. Store your fruits and veggies at the bottom of the refrigerator or in a cool, dark cupboard.
5. Store bananas away from other fruits, which will help keep them from ripening too fast.
6. Don't sore bananas in the refrigerator.
7. Refrigerate prepared juices and store them for no more than 2 or 3 days.
   

Do you have food storage tips to share? We'd love to hear from you. Post your best tips as a comment and on the ACHSedu wall here http://www.facebook.com/ACHSedu.

5 Steps to Help Beat Obesity in the New Year

BY Eleni Delfakis, MS, RD, ACHS Instructor Introduction to Nutrition

It’s hard to follow the news without reading or hearing about obesity and the risks associated with it. The United States is still trailing behind most industrialized countries, as over 65% of the population is now suffering from being overweight or obese.

As a nation, we need to reallocate more of our resources towards health programs and education, and provide incentives to companies that promote good health. Physical education in schools should reflect changing currents in sports trends to keep kids interested in staying fit. However, even without any help from our government, we can all take serious steps to ensure the safety of the water we drink, the air we breathe, and the quality of our food.

To be healthy, you must think healthy. To lose body fat, think positively about losing the extra pounds and give yourself the time you need to adopt a healthy lifestyle. Frantic overly restrictive dieting prevents the delivery of essential nutrients needed to maintain good health.

Here are 5 steps that I recommend to help you reach your goal:

1. Purchase fresh and organic food products whenever possible, which means food that is free of nitrites and other preservatives, pesticides, chemicals, and hormones.
2. Cook at home with whole foods. Each whole food contains one ingredient; it is unprocessed and unrefined. Over 75% of the diet should come from whole foods, with a good balance of foods from all the food groups and from a variety of textures and colors.
3. Consume low-fat yogurt and foods rich in fiber (such as whole grains, fruits, and vegetables) on a daily basis. These foods will keep your digestive track in good working order by eliminating the toxic by-products of digestion. Adults need 25-30 grams of fiber per day. For children, a good way to determine how much fiber they need is to calculate their age + 5.
4. Replace red meat with wild caught salmon or small fish, nuts, and legumes at least two times per week.
5. Consume small portions (3-4 ounces) of meat or poultry three times a week. Unless you’re a muscle-bound body builder you don’t need more. Also, remove the skin from the chicken and all visible fat from meats prior to cooking. Eating small portions and maintaining ideal body weight may help prevent the onset of Type II Diabetes.
   

For 10 more steps you can take to help best obesity in the new year, read the full-text article available in the January edition of the ACHS holistic health newsletter, The Reporter, available online HERE.

World Food Day 2010: Sign the Petition to End Hunger

World Food Day 2010 is this Saturday, October 16.

A worldwide event to raise awareness about hunger, World Food Day provides a great opportunity start alleviating hunger in your own community--share info about holistic nutrition, plan a food garden, be active. Education makes a difference!

Sign the petition to end world hunger here: http://www.1billionhungry.org/

To find a World Food Day event in your area, visit the World Food Day USA website here: http://www.worldfooddayusa.org/CMS/2950/18971.aspx

How will you help raise awareness? Here are 5 simple things you can do year-round to help alleviate hunger:

1. Make a YouTube video and send the link to everyone you know.
2. Organize an outreach project on your college campus.
3. Use the World Food Day curriculum (or develop your own!) and lead a discussion with kids in your local community.
4. Plant a community food garden.
5. Share information about World Food Day and healthy nutrition with everyone you can. Talk to people!

Have an event to suggest for World Food Day? Share it with our ACHS and greater holistic health community and post a response. We’d love to hear from you.

The American College has several downloads you can use to start planning your own World Food Day event. Download them here:

1. ACHS Wellness Guide: http://www.achs.edu/news/news-detail.aspx?nid=225
2. YouTube Videos (ACHStv), Diet and Lifestyle Choices for Health, Part 1-5: http://www.youtube.com/achstv#p/u/17/ELimj5QlFfY
3. Organic Gardening Guide: http://www.apothecary-shoppe.com/product_info.php?cPath=45&products_id=1602

If you like this post, help us spread the word. Post a link to your Facebook. Digg it. Stumble it. Tweet it. And ... thanks!

We've Updated Our List of Favorite Blogs and Links

Happy Wednesday!

We've updated our list of favorite blogs and links to share with you. Some of these updates are from suggestions made by ACHS students, the blogs they like to follow.

Elana's Pantry, for example, is a blog our holistic nutrition students like to follow. The blog features healthy recipes the whole family will love. Right now there's a recipe for honey mustard dressing over fresh greens featured. Looks delicious!

We also added a link to the Healthy Recipes Index from the Mayo Clinic and to Simply Sugar and Gluten Free, a fun blog by Amy Green that provides many flavorful options for people with Celiac disease (or those just seeking a healthier way of eating!).

For the eco- and organic-conscious we added links to The Oregon Tilth magazine, In Good Tilth, and the Mother Earth News blogs Grow It! and Healthy People, Healthy Planet, among others!

Be sure to check out our toolbar of favorites and if you have any suggestions for holistic health and wellness blogs our readers and ACHS students would find useful, please share!

The New Dirty Dozen and Clean Foods You Don't Have to Buy Organic

The Dirty Dozen--the list of 12 foods you should eat organic--has been updated for 2010. The new list includes fruits, vegetables, and other foods with a high pesticide residue. It is highly recommended to buy organic when shopping for these foods. So, what are they?

The New Dirty Dozen includes:

• Celery
• Peaches
• Strawberries
• Apples
• Blueberries (new to the Dirty Dozen list, blueberries are reportedly treated with 52 pesticides, making them one of the dirtiest berries available)
• Nectarines
• Bell Peppers
• Spinach (also new to the Dirty Dozen, spinach may have as many as 48 different pesticides)
• Kale
• Cherries
• Potatoes
• Grapes

For more information about this new list, as well as information about how to shop for meats, milk, and leafy greens check out The Daily Green website.

By the way, carrots have been removed from the Dirty Dozen list, but made the list in previous years because of the up to 26 pesticides used. Carrots are a great source of beta-carotene and add great texture to vegetable dishes, so if you can't find organic, just be sure to scrub them before eating and you may consider peeling their skin as well.

The good news ... there are 15 identified "Clean Foods" you can eat without having to buy organic! Also from The Daily Green website, this list includes:

• Onion
• Avocado
• Sweet Corn
• Pineapple
• Mango
• Asparagus
• Sweet Peas
• Kiwi
• Cabbage
• Eggplant
• Papaya
• Watermelon
• Broccoli
• Tomato
• Sweet Potato

For more information about what "organic" means and why to buy organic, download our free ACHS Wellness Guide here. It also includes lots of practical tips for natura bodycare and holistic living.

Are you interested in exchanging recipes? We're collecting healthy, holistic recipes on ACHS Facebook for exchange. Get some new ideas, share some new ideas here: http://www.facebook.com/topic.php?uid=99091122240&topic=13172

Happy USA Independence Day, July Fourth!

The celebration of our nation’s “birthday” has come to mean friends, family, food and fireworks! The Fourth of July barbeque is an American tradition, and usually consists of many high calorie, high fat foods that have increased the risk for cardiovascular disease. According to Associated Content, the top ten Fourth of July foods are: potato salad, lemonade, pasta salad, watermelon, hot dogs, potato chips, hamburgers, baked beans and chicken. Let’s not forget the soda, desserts and ice cream!

Why not be the instrument of change for this year’s barbeque by making a healthy dish! The following is a great link to “Farmer’s Market Vegetable Recipes”, with some great recipes such as: Pizza Potatoes, Creole Zucchini and Red, White, and Green Salad: http://www.mass.gov/agr/markets/farmersmarkets/resources_consumers_recipes.htm

There also are great holistic nutrition recipes contributed by ACHS students and graduates on ACHS Facebook Holistic Kitchen discussion. Here’s the link to download new recipes ideas and post your favorites too: http://www.facebook.com/topic.php?uid=99091122240&topic=13172

Have a wonderful Fourth of July weekend!