WHFoods Weekly Newsletter

---------- Forwarded message ----------
From: George Mateljan <gmf@mauigateway.com>
Date: Tue, Sep 4, 2012 at 12:05 AM
Subject: WHFoods Weekly Newsletter

who we are - what's new - getting started - community The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.

September 3, 2012 Farmers' Markets on the Upswing Farmers' markets are now 7,864 strong, and their numbers are up 9.6% from last year and double the number from 2004! California tops the list (with 827 markets) along with New York, Massachusetts, Michigan, and Wisconsin. The latest tally was announced in preparation of National Farmers Market Week, which took place from August 5-12 and was described by the Secretary of Agriculture as a week-long commemoration "to further awareness ... of the many contributions farmers make to daily life in America." Farmers' markets are a great place to purchase seasonally and locally — something we strongly promote at WHFoods. The vendor is often the same person who raised the bees for fresh unpasteurized honey, grew vegetables that are bursting with freshness, raised the goats for amazing varieties of cheese, or scattered the feed for the chickens that laid multicolor eggs unlike you've ever seen in your local market. While vegetables may not all be certified organic, you are likely to find many that have been grown without the use of pesticides or herbicides. You will also find an absence of genetically modified crops or foods packed with high-fructose corn syrup. It's a place where samples abound, and stories behind the products are easy to come by. With the obesity epidemic looming largely over our country, the rise in the number of farmer's markets is not only encouraging, but it may be the place where we will bear witness to national changes to a healthier way of eating. And with the $4 million USDA grant issued in May with the aim to make them food stamp friendly, the products found at farmers' markets will become available to a much wider range of customers. While many farmers' markets are now open year-round, this is the best time of year to find the largest number of tables and bins filled with fresh fruits and vegetables. I encourage you to take advantage of the bounty provided at your local farmers' market. Watermelon Watermelon has an extremely high water content, approximately 92%, giving its flesh a juicy and thirst-quenching texture while still also subtly crunchy. As a member of the Cucurbitaceaefamily, the watermelon is related to the cantaloupe, squash, pumpkin, cucumber, and gourds that grow on vines on the ground. Watermelon is rich in the carotenoid phytonutrient, lycopene, which isespecially important for our cardiovascular health, and an increasing number of scientists now believe that it is important for bone health as well. What You Should Know About Watermelon Alongside of tomatoes, watermelon has moved up to the front of the line in recent research studies on high-lycopene foods ... The Latest News About Watermelon. Best Food Sources for: Selenium Thiamin-B1 Tryptophan Enjoy your Healthiest Way of Eating this week! George P.S. Remember you can now find us on Facebook!

weekly newsletter Forwarded from a friend? Sign up for your own copy of the Weekly Newsletter and Daily Healthy Tip and Recipe. Check Out What's New On Our Website Kids are back to school! With statistics showing half of all students dropping out before graduation, it is high time we acknowledge the correlation between academic success and high-level performance with a healthy diet ... How a Healthier Way of Eating Affects Success in School Food of the Week . . . Watermelon Did you know that the phenolic compounds in watermelon — including flavonoids, carotenoids, and triterpenoids — make this fruit a choice for anti-inflammatory and antioxidant health benefits? If you had to pick a single nutrient from this anti-inflammatory and antioxidant category that has put watermelon on the map, that nutrient would be lycopene. Alongside of pink grapefruit and guava, watermelon is an unusually concentrated source of this carotenoid. Whereas most fruits get their reddish color from anthocyanin flavonoids, watermelon gets it reddish-pink shades primarily from lycopene. The lycopene content of watermelons increases along with ripening, so to get the best lycopene benefits from watermelon, make sure that your melon is optimally ripe. Read More If you have any questions about today's Newsletter Ask George Your Question 5-Minute Watermelon Frappe view recipe ... The Food Tip of the Week: How to Select the Best Watermelon Here is the Daily Tip for this week: Fats have been given a bad reputation. What are fats and why do we need them? Fats are probably the most interesting macromolecules in food because there are so many different types of fats. Unfortunately, food fats have been given a bad reputation, in part because body fat is the way we store excess calories ... I love your book that I purchased a few years ago. Your passion for healthy living is an inspration for me that I found myself sharing with others. Thank you for leading the way. - Damien Circulation: over 100,000 Copyright © 2012 The George Mateljan Foundation, All Rights Reserved

George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165

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Carrot Cashew Pate - Healthy Food Tip and Recipe

This a feed from WHF on carrots. 

In Netherlands, carrots have been found to be effective vs. cardiovascular disease.  Those that have deeper orange color are beneficial/

Another mentions its ability to control colon cancer.

The carotenes which have names that are difficult to pronounce do it all.

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From: George Mateljan <gmf@mauigateway.com>
Date: Tue, Jun 5, 2012 at 6:23 PM
Subject: Carrot Cashew Pate - Healthy Food Tip and Recipe

who we are - what's new - getting started - community

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.

June 5, 2012

Forwarded from a friend? Sign up for your own copy of the
Weekly Newsletter and Healthy Food Tip and Recipe.

Check Out What's New On Our Website

Many people think about "organic" as meaning "earth friendly." Even though this meaning often holds true, it doesn't always. Organic regulations focus on farming practices and food production steps ... For more see What is Organic Food?.

healthy food tip and recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
Enjoy this paté in wraps with shredded vegetables, put a scoop on salads, or serve as a dip with your favorite crudités.

Carrot Cashew Paté

Prep and Cook Time: 10 minutes
Ingredients:

• 2 medium carrots, chopped
• 1 cup cashews
• 2 tsp fresh ginger, chopped
• 5 tsp fresh lemon juice
• 2 tsp soy sauce
• 4 tsp extra virgin olive oil
• sea salt to taste
• 2 tsp chopped parsley or cilantro

Directions:

1. Blend all ingredients except the cilantro or parsley in a blender until a smooth paste forms, scraping down the sides periodically.
2. Add the ciliantro or parsley and pulse to mix it in.

Serves 6
Printer Friendly Version of Carrot Cashew Paté
In-Depth Nutritional Profile for Carrot Cashew Paté
Healthy Food Tip

The Latest News About Carrots

Although carrots are available throughout the year, locally grown carrots are in season in the summer and fall when they are the freshest and most flavorful. Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter. While we usually associate carrots with the color orange, carrots can actually be found in a host of other colors including white, yellow, red, or purple. In fact, purple, yellow and red carrots were the only color varieties of carrots to be cultivated before the 15th or 16th century.
What's New and Beneficial About Carrots

• We are fortunate to have the results of a new 10-year study from the Netherlands about carrot intake and risk of cardiovascular disease (CVD) - and those results are fascinating. Intake of fruits and vegetables in the study was categorized by color and focused on four color categories: green, orange/yellow, red/purple, and white. Out of these four categories, orange/yellow (and in particular, foods with deeper shades of orange and yellow) emerged as most protective against CVD. And even more striking, carrots were determined to be the most prominent member of this dark orange/yellow food category. Participants who had the least carrot intake had the least amount of CVD risk reduction, even though they still received risk-reducing benefits from their carrot intake. However, participants who ate at least 25 more grams of carrots (with 25 grams being less than one-quarter of a cup) had a significantly lower risk of CVD. And the groups of participants who ate 50- or 75-grams more had an even more greatly reduced risk of CVD! We're not sure how any study could better demonstrate how easy it can be to lower disease risk by making a food like carrot part of the everyday diet in such achievable amounts.
• Much of the research on carrots has traditionally focused on carotenoids and their important antioxidant benefits. After all, carrots (along with pumpkin and spinach) rank high on the list of all commonly-consumed U.S. antioxidant vegetables in terms of their beta-carotene content. But recent research has turned the health spotlight onto another category of phytonutrients in carrots called polyacetylenes. In carrots, the most important polyacetylenes include falcarinol and falcarindiol. Several recent studies have identified these carrot polyacetylenes as phytonutrients that can help inhibit the growth of colon cancer cells, especially when these polyacetylenes are found in their reduced (versus oxidized) form. These new findings are exciting because they suggest a key interaction between the carotenoids and polyacetylenes in carrots. Apparently, the rich carotenoid content of carrots not only helps prevent oxidative damage inside our body, but it may also help prevent oxidative damage to the carrot polyacetylenes. In other words, these two amazing groups of phytonutrients in carrots may work together in a synergistic way to maximize our health benefits!
• Even people who usually boil carrots have discovered that they taste better steamed! In a recent study examining different methods for cooking vegetables, study participants were asked to evaluate the flavor and overall acceptability of the results. In comparison to boiling, participants in the study significantly favored the flavor and overall acceptability of steamed carrots to boiled carrots. This preference was also expressed by participants who had always boiled carrots in their previous kitchen practices.
• Not surprisingly, research on the carotenoids in carrots has become fairly sophisticated and we now know that it's especially important to protect one specific form of beta-carotene found in carrots called the (all-E)-beta-carotene isomer. That form of beta-carotene appears to have better bioavailability and antioxidant capacity than another beta-carotene form called the Z (cis) isomer form. With this new knowledge of beta-carotene specifics, researchers in Victoria, Australia wondered about the stability of (all-E)-beta-carotene under proper storage conditions. What they found was excellent retention of (all-E)-beta-carotene under the right storage conditions. Over several weeks period of time at refrigerator temperatures and with good humidity (as might be provided, for example by the wrapping of carrots in damp paper and placement in an air-tight container), there was very good retention of the carrots' (all-e)-beta-carotene. While we always like the idea of vegetable consumption in freshly-picked form, this finding is great news and gives all of us more flexibility for incorporating carrots into our diet.

WHFoods Recommendations for Carrots
Of all of the cooking methods we tried when cooking carrots, our favorite is Healthy Steaming. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention. In fact, participants in a recent research study agreed with us. When study participants were asked to evaluate the flavor and overall acceptability of different carrot cooking methods, they significantly favored the flavor and overall acceptability of steamed carrots to boiled carrots. This preference was even expressed by participants who had always boiled carrots in their previous kitchen practices!
To Healthy Steamed carrots, fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Slice carrots ¼-inch thick and steam for 5 minutes. Transfer to a bowl. For more flavor, toss carrots with our Mediterranean Dressing. (See our Carrots with Honey Mustard Sauce recipe for details on how to prepare Healthy Steamed carrots with an extra zing.
Health Benefits of Eating Carrots
Carrots provide numerous health benefits including:

• Anti-oxidant support
• Cardiovascular health
• Vision health
• Anti-cancer benefits

For more details on carrot's health benefits, see this section of our carrots write-up.
Nutritional Profile of Carrots
Carrots are perhaps best known for their beta-carotene content. (The nutrient beta-carotene was actually named after the carrot!) While they can be an outstanding source of this phytonutrient, carrots actually contain a fascinating combination of phytonutrients, including other carotenoids (especially alpha-carotene and lutein); hydroxycinnamic acids (including caffeic, coumaric, ferulic); anthocyanins (in the case of purple and red carrots); and polyacetylenes (especially falcarinol and falcarindiol). Carrots are an excellent source of vitamin A (in the form of carotenoids). In addition, they are a very good source of immue-supportive vitamin C; bone-building vitamin K; and heart-healthy dietary fiber and potassium.
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on carrots.
If you have any questions about today's Healthy Food Tip Ask George Your Question

What's New on the Home Page This Week

Breakthrough News

The Latest News about Carrots

George's Q&A

Will I lose the health benefits of tea by adding milk?
How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it.
I appreciate - more than you know - your cookbook and daily recipes. I refer to your site/book every chance I get - it has been the best investment for my health! - Jo

Copyright © 2012 The George Mateljan Foundation, All Rights Reserved

George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165

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Fwd: Breakfast Bagel - Healthy Food Tip and Recipe

The featured whf here is bell pepper.  Peppers are rich in beta carotenes,
 



Green peppers have more of chlorophyll.

Yellow peppers have lutein and xeaxanthin carotenoids.

Red peppers have lycopene and astoxanthin.

---------- Forwarded message ----------
From: George Mateljan <gmf@mauigateway.com>
Date: Sat, May 26, 2012 at 6:06 PM
Subject: Breakfast Bagel - Healthy Food Tip and Recipe

who we are - what's new - getting started - community

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.

May 26, 2012

Forwarded from a friend? Sign up for your own copy of the
Weekly Newsletter and Healthy Food Tip and Recipe.

Check Out What's New On Our Website

As a general rule, we don't recommend foods that have lost a significant amount of their natural, whole food value ... It is possible, however, to find commercial, prepackaged soy milks that are produced directly from whole soybeans ... Find out more about Types of Soy Milk We Recommend.

healthy food tip and recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
This healthy version of an egg sandwich is a great addition to your Healthiest Way of Eating any time of day. It not only tastes great but provides a rich source of manganese, vitamin K, and protein among other nutrients. Enjoy!

Breakfast Bagel

Prep and Cook Time: 15 minutes
Ingredients:

• 1/2 whole wheat bagel, toasted
• 1 large egg, preferably organic
• 1 tsp apple cider vinegar, or any light vinegar
• 2 slices tomato
• 2 slices avocado
• 2 oz low-fat cheese

Directions:

1. Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover egg.
2. While water is coming to a boil, slice bagel in half and toast.
3. Place tomato, avocado, and cheese on top of toasted bagel.
4. poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel. Season with salt and pepper to taste. Serve open faced.

Serves 1
Printer Friendly Version of Breakfast Bagel
In-Depth Nutritional Profile for Breakfast Bagel
Healthy Food Tip

Are the different colored bell peppers different plants?

From a scientific standpoint, bell peppers all come from the same genus and species of plant, called Capsicum annuum. Some of the color differences in bell peppers originate in the cultivars used to grow them. (Cultivars are special varieties of a plant that growers select for desired characteristics. They still come from a single seed source, however—in this case, Capsicum annuum.)
Most of the differences in bell pepper color stem from time of harvest and degree of ripening. Green peppers are bell peppers that have been harvested before being allowed to fully ripen. While green bell peppers usually turn yellow-orange and then red this is not always the case. Red, orange, and yellow bell peppers are always more ripe than green ones and therefore require more time in the ground before they can be harvested; that's why they are more expensive. Bottom line: all of the bell peppers originate from the same species of plant, and they achieve their different colors naturally, not by any artificial means.
It's interesting to note that in addition to their unique colors, each differently hued bell pepper has a unique array of nutritional benefits. Green peppers feature an abundance of chlorophyll. Yellow peppers have more of the lutein and zeaxanthin carotenoids. Orange peppers have more alpha-, beta-, and gamma-carotene. Red peppers have more lycopene and astaxanthin, two other important carotenoids.
For more information on this topic, please see:

• Bell peppers

If you have any questions about today's Healthy Food Tip Ask George Your Question

What's New on the Home Page This Week

Breakthrough News

The Latest News about Shiitake Mushrooms

George's Q&A

Budget-Conscious Ways to Purchase Organic Foods
How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it.
I am a Nutrition student at Southwest Institute of Healing Arts where your book is a required textbook and the book and website are used quite heavily in our courses and assignments. - Jenny

Copyright © 2012 The George Mateljan Foundation, All Rights Reserved

George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165

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Cranberries part of WHF; other great Food from George Mateljan

 


Cranberries are great for UTI infection;  it is better than most antibiotics  for UTI.  It makes urine acidic; the quinnic acid makes it so.  It is great also for kidney stones (which are calcium oxalate crystals - are basic. 

Cranberry juice prevents germs bugs from sticking to the cell walls of the urinary tract and therefore have no chance of infecting the urinary tract, bladder or kidney.

---------- Forwarded message ----------
From: George Mateljan <gmf@mauigateway.com>
Date: Sun, May 27, 2012 at 6:04 PM
Subject: 5-Minute Ginger Pineapple - Healthy Food Tip and Recipe

who we are - what's new - getting started - community

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.

May 27, 2012

Forwarded from a friend? Sign up for your own copy of the
Weekly Newsletter and Healthy Food Tip and Recipe.

Check Out What's New On Our Website

As a general rule, we don't recommend foods that have lost a significant amount of their natural, whole food value ... It is possible, however, to find commercial, prepackaged soy milks that are produced directly from whole soybeans ... Find out more about Types of Soy Milk We Recommend.

healthy food tip and recipe

Today's Recipe
If you don't know what to serve for dessert tonight ...
Enjoy the zing that the ginger gives to the pineapple in this easy-to-prepare addition to your Healthiest Way of Eating that allows you to have a great-tasting dessert in minutes. And pineapple provides you with an excellent source of vitamin C and manganese.


5-Minute Ginger Pineapple

Prep and Cook Time: 5 minutes
Ingredients:

• 1/2 medium pineapple
• 1 tsp finely minced fresh ginger

Directions:

1. Cut pineapple into 1-inch chunks.
2. Combine pineapple and minced ginger in a bowl and refrigerate for 1/2 hour.

Serves 2
Printer Friendly Version of 5-Minute Ginger Pineapple
In-Depth Nutritional Profile for 5-Minute Ginger Pineapple
Healthy Food Tip

Are raw cranberries good for you?

Yes, raw cranberries (so long as they are high-quality and organically grown) are good for you. The reason that most people don't eat cranberries raw is because they are very tart. (Some people might experience a stomachache from the fruit's tartness, but from a nutritional standpoint, I would still describe raw cranberries as being a highly nutritious food and a food without natural toxicity risks.) One of my favorite ways to incorporate raw cranberries into my diet is to slice them very thin and add them to salads or cooked vegetables. By slicing them thin you won't have to worry about an overload of tartness; you'll get just enough zing to brighten the taste of the dish to which you add them.
One group of individuals who may want to hold off before including raw cranberries in their Healthiest Way of Eating would be individuals taking the prescription drug warfarin. Although most of the studies involving potential interactions between this medication and cranberry have been done on cranberry juice, I would recommend physician approval in this situation to remain on the safe side.
For more information on this topic, please see:

• Cranberries

If you have any questions about today's Healthy Food Tip Ask George Your Question

What's New on the Home Page This Week

Breakthrough News

The Latest News about Shiitake Mushrooms

George's Q&A

Budget-Conscious Ways to Purchase Organic Foods
How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it.
I am a Nutrition student at Southwest Institute of Healing Arts where your book is a required textbook and the book and website are used quite heavily in our courses and assignments. - Jenny

Copyright © 2012 The George Mateljan Foundation, All Rights Reserved

George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165

To unsubscribe or change subscriber options visit: http://www.aweber.com/z/r/?LKzMrGyMtKyM7MwcLAwctEa0jCwsLAzM7Gw=