Kiri Cole
CERTIFIED WELLNESS COACH AND NUTRITION CONSULTANT




Making you healthier one meal at a time 



VEGETABLES AND ROOTS


Lower Your Risk of Contracting the #2 Killer in America with RAW Onions

According to research published in the Journal of the National Cancer Institute, onions lower
your risk of prostate, stomach, and colon cancer by inhibiting tumor growth and mutagenesis
and neutralizing free radicals. However, that is not all. Onions are also a potent prebiotic. 
They stimulate the growth and activity of friendly gut bacteria, which are intimately involved 
with the immune system, the metabolism, nutrient absorption, vitamin production, and more. 

By adding raw onions to your salad, salsa, or other foods, you are taking a step to better 
ensure your well-being!

Sources
http://jnci.oxfordjournals.org/content/94/21/1648.full
http://www.medicalnewstoday.com/articles/276714.php




Nutrition from the Sea

When you consider vegetables, you may not immediately think of kelp. This sea vegetable, however, should be not disregarded, as it offers nutrients that are not as abundant or even available in produce grown on land.

Kelp provides a wide variety of important minerals. Several of them are listed below: 

• Calcium: Aids bone development and health and normal blood coagulation
• Copper: Helps develop collagen and supports the use and absorption of iron
• Iron: Is necessary to create red blood cells that carry oxygen to the body’s tissues 
• Magnesium: Facilitates protein synthesis, muscle and nerve function, blood glucose and blood pressure control, and much more 
• Phosphorus: Helps create strong bones and teeth, produces DNA and RNA, and filters waste from the kidneys
• Potassium: Builds muscle, synthesizes protein, controls the electrical activity of the heart, and more
• Selenium: Used by the body to produce selenoproteins that are vital for reproduction, thyroid hormone metabolism, and DNA synthesis
• Zinc: Supports the immune system, cell division and growth, and wound healing 
• Iodine: Fuels the production of thyroid hormones that regulate growth and development, metabolism, and temperature

Kelp is particularly rich in this last mineral. An iodine deficiency can cause hypothyroidism, which if left untreated can lead to obesity, joint pain, heart disease, and infertility. Eating iodine-rich foods, such as kelp, prevent this condition.

Additionally, a study in the journal Pharmaceutical Biology indicates that kelp regulates cholesterol by lowering LDL (bad cholesterol), and triglycerides (fat found in the blood) while raising HDL (good cholesterol).

Furthermore, sulfated polysaccharides, called fucoidans, are compounds found in the cell walls of brown seaweed such as kelp. Fucoidans are largely touted for their anti-inflammatory benefits. Morevoer, the Memorial Sloan Kettering Cancer Center cites animal and human studies that also demonstrate that fucoidans possess antitumor, antiviral, antiulcer, neruoprotective, and many other healthful properties.

In light of kelp’s numerous salubrious benefits, consider incorporating this vegetable into your diet, if you are not already. Kelp noodles, which can replace pasta and add great texture to a salad, are easy ways to accomplish this.

Sources
http://www.researchgate.net/publication/6508031_A_comparative_study_of_the_anti-inflammatory_anticoagulant_antiangiogenic_and_antiadhesive_activities_of_nine_different_fucoidans_from_brown_seaweeds
http://www.tandfonline.com/doi/abs/10.3109/13880200903150435#.VedpiPlViko
https://www.mskcc.org/cancer-care/treatments/symptom-management/integrative-medicine/herbs/disclaimer?destination=cancer-care%2Fintegrative-medicine%2Fherbs%2Ffucoidan
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC514561/#B33
http://www.ncbi.nlm.nih.gov/pubmed/15671230
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=135




Take Ginger to Fire on All Cylinders This Summer

Summer is the time to relish a long holiday. These vacations often involve visiting family, flying abroad, enjoying summertime activities as sailing, and more. Such escapades usually entail eating rich foods and engaging in new activities. These experiences, however, can produce digestive upsets and motion sickness.

As such, keep ginger handy! While numerous studies emphasize ginger’s healing qualities, from its anti-inflammatory to its cancer-fighting properties, The book Herbal Medicine, Biomolecular and Clinical Aspects, cites research indicating that ginger is an effective antiemetic, a drug or substance useful to alleviate queasiness and vomiting. Slow gastric emptying, which refers to the speed with which food leaves the stomach and enters the small intestine, causes nausea and vomiting. Research indicates that ginger rectifies this condition and consequently relieves the undesirable side effects that accompany it. Besides stomach-produced nausea, ginger also treats queasiness from seasickness/motion sickness. Some studies even report that it is more effective than Dramamine.

So, this summer, while you enjoy friends and family and new adventures, bring ginger along for the ride. Making hot ginger tea and adding fresh-squeezed ginger to apple, lemon juice are excellent ways to enjoy ginger’s benefits and maximize your holiday fun.

Source
http://www.ncbi.nlm.nih.gov/books/NBK92775/




Keep Nutrition Simple: Fight Disease with Just Greens

Dark leafy vegetables, which are the foundation of a hearty salad, rarely receive commendation. Rather the “sexier”, eye-catching fruits and vegetables – tomatoes, sprouts, peppers, broccoli, and asparagus - do. However, greens provide a wealth of nutrition, and like the highly acclaimed produce, they possess extraordinary disease-fighting properties.

Leafy greens, such as kale, spinach, leaf lettuce, romaine lettuce, etc., offer a plethora of vitamins, provide powerful antioxidants, and contain abundant fiber. Dark leafy vegetables afford essential nutrients, such as vitamins A (supports proper immune function, reproduction, cellular growth, and more), C (acts as an antioxidant that destroys free radicals, keeps skin looking young and supple, and facilitates immune health), E (is an antioxidant, boosts the immune system, and prevents blood clots) and K (builds bone and plays a crucial role in blood clotting). Moreover, greens contain phytochemicals called carotenoids - red, yellow, and orange pigments in plants that act as antioxidants. Carotenoids destroy free radicals and consequently arrest cancer. In fact, the USDA asserts that green leafy vegetables’ rich antioxidant content makes them superlative cancer-preventive foods and an ideal dietary choice to lower heart disease risk. Plus, green leafy vegetables offer sizable quantities of fiber, which promote satiety, weight loss, and digestive and colon health. They are also low in calories, sodium, and carbohydrates, all of which facilitate weight management and lower type-2 diabetes risk.

Hence, celebrate greens and incorporate them into your daily diet. A simple salad of just dark leafy vegetables and avocado, with lemon, cold-pressed olive oil, air-dried sea salt, and black pepper serving as dressing, is a quick and smart meal.

Sources
http://www2.ca.uky.edu/agc/pubs/fcs3/fcs3567/fcs3567.pdf
http://www.ars.usda.gov/News/docs.htm?docid=23199
http://circ.ahajournals.org/content/99/4/591.full




Add Ginseng to Your Supplement Regimen for a Strong Immune System and More

This gnarled root provides numerous health benefits! Several human trials indicate that ginseng strengthens the immune system. Two particular studies revealed that those who regularly took ginseng contracted fewer colds and flus. Additionally, ginseng offers good news for diabetics. Research shows that it lowers blood sugar levels in those grappling with type 2 diabetes. Plus, studies even demonstrate that ginseng may help prevent cancer!

Improve your overall well-being with ginseng!




Choose Your Salad Greens Wisely

Ever wonder which lettuce to buy? After all, so much variety exists. Some greens offer a slightly sweet flavor and others a mild one. Certain lettuces are tougher and crunchier than others as well. Greens also vary in hue, from dark green to reddish-green to nearly white. And the nutritional value that each lettuce provides differs too. As food provides the body with fuel and superior fuel facilitates optimal performance and functioning, this last point is most imperative.

To ease your grocery shopping experience and ensure that you operate like a Lexus rather than a Fiat, here are a couple tips to help you choose the healthiest leafy greens. The analysis below excludes the nutritional-powerhouse greens, such as kale, spinach, and collards, and rather takes into account the commonly consumed lettuces - romaine, red leaf, green leaf, butterhead, and iceberg.

1. General Nutritional Value
The five lettuce varieties under consideration contain the following nutrients: vitamins A, C, B6, and K, folic acid, niacin, riboflavin, iron, and potassium.

Iceberg, however, whose leaves fade from light green to nearly white, has the scantiest nutritional profile. Comparing iceberg to the lettuce containing the maximum amount of these nutrients makes this point more salient. For example, iceberg has 94% less vitamin A than romaine, 70% less vitamin C than green leaf, 83% less vitamin K than red leaf, and 67% less iron than butter lettuce.

The leafy green with the highest nutrient content is romaine. It contains more vitamin A, folic acid, and potassium than the competing greens and relatively comparable amounts of the other nutrients. Following romaine in order of greatest nutritional value is green leaf, red leaf, and butter lettuce.

2. Antioxidants
Leafy greens contain antioxidants – free-radical annihilators. Free radicals are molecules that have an unpaired electron and consequently hijack electrons from healthy cells. These now damaged cells lose their ability to properly function and ultimately die. Over time, this process engenders chronic diseases and conditions, from cardiovascular disease to premature aging. The heroic protagonist in this cellular tale, antioxidants, neutralize these nasty molecules by donating an electron without becoming free radicals themselves.

Considering its impressive nutrient profile, you may think that romaine lettuce holds the title for highest antioxidant content; however, romaine takes 3rd place. Green leaf claims the #1 spot, followed by red leaf. Butter lettuce and iceberg are 4th and 5th respectively.

So, during your next grocery shopping trip, keep it quick and simple. Buy romaine and green leaf lettuce to obtain the best nutritional bang for your buck.