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January 2016, Healthy Kitchen!

4/1/2016

“One cannot think well, love well, sleep well, if one has not dined well.”
Virginia Woolf

Health is the most important thing in our lives. Lets face it, without it, we won’t be happy, and we won’t be wealthy in terms of it. It is more important than anything else.

Here below a series of good plans for different detox, inflammations, high colesterol, gastritis, that can occur living a stressful life and after these festivities of December.

If you'll take the time to go through them, you will see that in all cases , the lowest common denominator is the same: eliminate sugar, and rise the intake of vegetables and fruits!

Take this January Newsletter as a guideline for your future searches and trials and find more on other websites.

Participate to my health but savory classes and continue to be curious and try new combinations in your kitchens!

Every day, try to eat the following items:

A large salad with lettuce and other greens, tomatoes and raw vegetables, or ensure that both lunch and dinner include a large salad or a cooked green vegetable (and add mushrooms and onions to that vegetable most days).
One serving of beans/legumes, preferably as a soup, with mushrooms and onions.
At least three pieces of fresh fruit (particularly berries, pomegranate, cherries, plums, oranges).
A handful of nuts and seeds.
Large serving of green vegetables.
Keep animal products to a minimum and avoid processed, cured or barbecued meats.

My healthy breakfast

90g oats
250ml oat milk
1 pommegrenade squeezed fresh juice
1 apple, peeled, cored and chopped
10 mixed berries or raspberries
1 tbsp various seeds
1 or 2 tbsp chia seeds

Cook oats in a pan using soya milk instead of wate. Add remaining ingredients and stir.

Also, take a look at Jamie Oliver's healthy recipes here, to find delicious and nutritious dishes for all occasions!

www.jamieoliver.com/recipes/category/course/healthy-meals/

If you feel to go further on healthy habits, try this: but remember, f you have any medical issues, do coordinate with your doc before starting the experiment!

The five rules to follow during the 2-week experiment

Rule #1: Eat lots of healthy fats!
Rule #2: Eat vegetables and some fruit, berries and nuts
Rule #3: Eliminate vegetable & seed oils, margarine, and trans fats
Rule #4: Eliminate processed foods, grains, legumes, roots & tubers, and alcohol
Rule #5: Moderate your protein intake

Rule #1: Eat lots of healthy fats!Ideally, you want about 70-80% of your calories to come from healthy fats. Example foods are avocados, butter (grass-fed preferably if you can get it), coconut oil, palm oil, olive oil, fatty meats (grass-fed preferably),bacon, poultry, eggs (from truly organic chickens, high omega-3 eggs preferably), high fat dairy products that have no sugar and little carbohydrate content (cream, high fat milk, yoghurt, cheese (preferably the older ones) etc. [1]. It’s especially important to eat lots of coconut oil as it will reduce the time it takes for your body to adapt to the new way of eating. Also, it’s crucial to eat enough fat. If you eat enough you will not feel hungry. If you don’t you’ll be a grumpy crybaby and the experiment will not be a success. Just do it!
Rule #2: Eat vegetables and some fruit, berries and nutsPreferably you want to eat fresh, locally grown vegetables but the really important thing here is that you just eat vegetables. Don’t worry about exactly how much vegetables you need to eat, however add a portion to every meal. If you think it’s a struggle to eat vegetables for breakfast make a shake and drink both the juice and the pulp from the vegetables. Alternatively, skip the vegetables for breakfast and eat more during the rest of the day. It’s preferable to eat vegetables that are prepared with butter, oils, dressings etc. Not only does it add great taste but you need lots of fats and fats help the body digest some vitamins & minerals. For a list of some of the healthiest vegetables look here, here and here.
Enjoy fruits, berries, and nuts in moderation. A quarter of a banana, a few berries, and some nuts are ok but any more than that is not recommended as it will slow down your progress of feeling, looking, and performing better. If you don’t feel these positive effects reduce the amount of fruit, berries and nuts you’re consuming. See here for a list of some excellent fruits, berries, & nuts.

Rule #3: Eliminate vegetable & seed oils, margarine, and trans fatsThe exceptions here are of course the oils I mentioned in rule #1. Eliminate all other vegetable & seed oils, margarine, and trans fats from your diet. Vegetable & seed oils are typically found in restaurant foods & processed foods (see below for examples of processed foods). Trans fats are typically found in fast foods like chips and other deep-fried stuff. See here for a more extensive list.
Rule #4: Eliminate processed foods, grains, legumes, roots & tubers and alcoholThe following foods during must be eliminated during the 2-week experiment:

Processed foods such as serials/granola, pasta, pizza, bread, cake, cookies, candy, ketchup, dressings, sauces, marinades
Processed drinks such as juice, sports drinks, sodas, alcoholic drinks. Drink water instead.
All grains for example wheat, oat, rye, barley, millet, corn, rice etc. [2]
All roots and tubers such as potatoes, sweet potatoes, yams, etc. [2]
All legumes such as beans, soy, peas, lentils, peanuts etc.
Refrain from drinking alcohol, however if you must a glass of dry wine every now and then is not a big deal

Keep in mind that you can eat several of these foods after the two weeks has passed. I will write a separate post about reintroducing foods & self experimenting to find what diet is optimal for you.
Rule #5: Moderate your protein, fruit, and nut intakeEnjoy protein rich foods such as meat, poultry, fish, eggs, cheese, etc, however aim for about 60-100 grams pr. day depending on your muscle mass and activity level (the more muscle and physical activity the more protein). As a general rule the foods above contain 15-25 grams of protein pr. 100 grams which mean eating 300-500 grams pr. day of these foods pr. day is fine.
Still not sure about what to eat? Avoid carbohydrates, and eat real, fatty foods!If there’s a food you’re not sure about look at www.nutritiondata.com and search for the food you want to check. If the food contains more than 5-10 grams of carbohydrate pr. 100 grams: don’t eat it. The only exceptions are eating a little bit of fruit, berries, and nuts as mentioned above. If you’re ever in doubt about anything else: eat fatty foods and avoid foods that didn’t exist a few hundred years ago!

The seven habits of good eating

Look forward to eating
Eat when you’re hungry
Eat food you enjoy
Eat until you’re not hungry anymore, but stop before you’re completely full
Relax when eating
Chew the food until there’s nothing left to chew
Avoid drinking considerable amounts when eating

The pot anti gastritis: carrots in saucepan with rye bread
Recipe for 2 people
Finely slice 500 g of carrots and make them cook in boiling water until they are tender. So frullale with little cooking water. Pour the puree obtained in a pan with a knob of butter and make heat. Serve with rye bread.
Because it is good for you
Rye, not recommended in the acute phase, however, suitable for the prevention of gastritis due to its purifying, regulating the intestines and stress. Well cooked carrots are useful to absorb excess acid produced in the stomach during digestion, so these vegetables have a good anti-inflammatory effect and antigastrite.
An alternative: carrot juice
To use in a centrifuge and diluted with water. To enrich it, add herbs and a pinch of turmeric.

Here are the top 10 home remedies for gastritis.
1. Carom SeedsCarom seeds are a natural antacid that is beneficial for gastritis. They provide relief to the stomach’s mucous membrane from acidity and hyperacidity. Carom seeds can also treat indigestion, nausea and bloating.
Carom Seeds Home Remedy to Get Relief from Gastritis

Mix together 1 teaspoon each of carom seeds and dried ginger with a little bit of black salt. Take 1 teaspoon of this mixture with a glass of warm water 3 times a day.
Another option is to add 1 teaspoon of carom seeds powder and ½ teaspoon of black salt to a glass of buttermilk. Drink it 2 times a day.
You can also boil 2 cups of water with 4 teaspoons of carom seeds until the water reduces by half. Strain the mixture and drink ½ cup of it 2 times a day.

Follow any of these remedies until the gastritis symptoms go away.
2. GingerGinger can also effectively treat gastritis due to its anti-inflammatory and antibacterial properties. It can reduce inflammation and treat the infection as well as alleviate symptoms like stomach pain, gas, indigestion, nausea and bloating.

Add 1 teaspoon of freshly chopped ginger root to 1 cup of boiling water. Cover and steep for 10 minutes. Strain, add honey and sip this tea slowly. Drink it 2 or 3 times a day for about a week.
Alternatively, mix together ½ tablespoon each of ginger juice and honey. Take it before eating your meal 2 times daily for a week.
You can even chew a small piece of fresh ginger root or take ginger capsules to treat gastritis.

Note: Ginger may interfere with blood-thinning and high blood pressure medications.
3. YogurtYogurt is a good addition to your diet, especially when suffering from gastritis. Yogurt with active live cultures is particularly beneficial in this regard.
The probiotics present in yogurt help protect your stomach lining from H. pylori bacteria that causes gastritis. Also, yogurt boosts the immune system to fight off infection more quickly.

Eat 2 to 3 cups of plain probiotic yogurt daily until you get relief.
You can also try a yogurt, banana and honey smoothie. Drink it 2 or 3 times a day for quick recovery.

4. ChamomileChamomile tea may also be very helpful in treating gastritis. It is rich in certain essential oils that are beneficial for the digestive system. It can even soothe the intestinal walls, providing relief from sudden pains, and eliminate gas. Plus, it can reduce stomach inflammation and thus reduce the risk of ulcers.

Add 1 or 2 teaspoons of dried chamomile flowers to 1 cup of hot water.
Cover and allow it to steep for 5 to 10 minutes.
Strain, then add some honey.
Drink this tea several times daily for a week.

Note: Do not boil this herb as its active compounds will be destroyed.
5. PeppermintPeppermint is another herb known to treat gastritis due to its anti-inflammatory, antibacterial and antispasmodic properties. Its soothing properties can reduce inflammation of the stomach lining. Plus, it can help reduce nausea, indigestion and heartburn.

Take standardized, enteric coated peppermint tablets. Usually, 1 tablet 2 or 3 times daily is recommended, but it is best to consult a doctor before taking it. Enteric coated tablets will help avoid heartburn.
You can also chew fresh peppermint leaves or add them to your soups, salads and smoothies.

6. StrawberriesStrawberries can also help heal gastritis due to their antioxidant property and high content of phenolic compounds. It can help prevent the start of inflammation in the stomach lining.
In a 2011 study, European researchers concluded that regular consumption of strawberries can help reduce the harm that alcohol causes to the stomach mucous membrane.

Add 1 tablespoon of dried strawberry leaves to a cup of hot water. Let it steep for 5 minutes, then strain. Drink it 2 or 3 times daily until the gastritis symptoms subside.
To prevent gastritis, eat a few strawberries daily.

7. Holy Basil

Holy basil has also been found to be very effective for treating acute gastritis. Its anti-inflammatory and antibacterial properties help decrease inflammation and reduce infection caused by the H. pylori bacteria. It can help treat symptoms like stomach pain, indigestion, vomiting and nausea.

Chew 4 to 5 leaves of holy basil slowly to treat stomach pain. Do this daily for at least a few weeks.
Another option is to mix 1 teaspoon each of basil juice and ginger juice and drink it 2 or 3 times a day for a week.
You can also drink basil tea with honey 3 times a day for a few weeks. To prepare basil tea steep 1 teaspoon of basil leaves in hot water for about 5 minutes and then strain it.

8. Fennel Seeds

As fennel seeds help soothe the digestive system and relax the muscles in the gastrointestinal tract, they are highly recommended for gastritis treatment. Due to their stomachic, antispasmodic, anti-inflammatory and antibacterial properties, fennel seeds are beneficial in relieving symptoms like indigestion, bloating, intestinal gas, heartburn and vomiting.
Sponsored links

Add 1 teaspoon of fennel seeds to a cup of hot water. Cover and let it steep for 10 minutes. Strain and add a little honey. Drink it 3 times a day for a week.
Also, chew fennel seeds thoroughly after a meal to relieve symptoms.

9. Licorice

A popular Ayurvedic remedy for gastritis is licorice. Its anti-inflammatory and soothing properties can reduce inflammation and relieve symptoms like heartburn, a burning sensation in the stomach, indigestion and more.
Also, it can protect the stomach’s inner lining from infection and reduce the risk of ulcers from gastritis.

Add 1 teaspoon of licorice powder to a cup of hot water. Cover, steep for 10 minutes and strain it. Drink this tea 2 or 3 times a day for a week.
You can also take 250 to 500 mg of standardized deglycyrrhizinated licorice, or DGL extract, 3 times a day. If you are taking any other medicine, consult your doctor first.

10. Potato Juice

Sponsored linksAnother effective remedy for gastritis is raw potato juice, thanks to its antacid and healing properties. The alkaline properties of potatoes help reduce bloating, cramping, excess gas and other symptoms of gastritis.

Peel 1 to 2 raw potatoes and grate them.
Put the grated potatoes on a strainer and press with a spoon to extract the juice.
Dilute 1/2 glass of potato juice with a little warm water.
Drink it 3 times a day, 30 minutes before each meal, for at least 1 to 2 weeks.

Additional Tips

Drink 2 cups of coconut water every day.
Cut back on red meat, red peppers, sour food, pickles, tea and coffee, sweets and aerated drinks as they may irritate the stomach lining. Avoid dairy products until the digestive system is healed.
Regularly drinking green tea may prevent chronic gastritis.
Eat your dinner at least 2 hours before going to bed.
Eat slowly and make sure to chew thoroughly to facilitate proper digestion. Eat small meals at regular intervals to help reduce any excessive acid buildup in the stomach.
Avoid drinking water with meals as this can delay digestion.
Drink an ample amount of water throughout the day to keep many symptoms of gastritis at bay.
For gastritis due to anemia, take supplemental chlorophyll after consulting your doctor.
You can take supplements of vitamins B12, E and C to help your body heal quickly.
Maintain a food diary to find out what triggers gastritis and try to cut back or eliminate those foods from your diet.
Quit smoking as well as reduce or eliminate alcohol intake.
Minimize stress through meditation or yoga as it can worsen the condition.
If you are taking any medicines, consult your doctor as certain medications can aggravate your stomach problem.

8 Tips to ReduceYour Cholesterol and 1 easy recipe!

400g spaghetti
zest and juice 1 lemon
3 tbsp extra vergin olive oil
50 g freshly grated parmesan
100 g artichokes heart from a jar
black olives
100g rocket

Boil the pasta. While it cooks, mix together the lemon zest and juice, oil and Parmesan.

Drain the pasta, reserving 3 tbsp of the cooking water, then return to the pan with the lemon mix, cooking water, artichokes and olives. Heat through briefly, season well, stir through the rocket, then serve.

1).    Eat and/or drink more color: Fruits and vegetables help lower LDL cholesterol, particularly helpful are garlic, onions, apples, pears, avocados, berries, cabbage family, dark leafy greens and eggplant. Fruits and vegetables contain high levels of antioxidants that protect the circulating cholesterol from oxidizing which is when it becomes particularly harmful. Fruits and vegetables also contain soluble fiber and phyto-sterols.
2).    Include phyto-sterol rich foods:  Foods rich in phyto-sterol bind with cholesterol within the intestines and reduce the absorption of LDL cholesterol. Phyto-sterols are similar to cholesterol in structure and have a cardiovascular protective effect. Include phyto-sterols rich foods such as nuts which include almonds, pistachios, walnuts & macadamias; seeds such as sunflower seeds, pumpkin, sesame and flaxseed, avocados; and cold-pressed oils such as flax, sesame, pumpkin, sunflower and olive oil.
3).    Increase your fiber intake: Soluble fiber is particularly helpful for reducing cholesterol absorption in the intestine. Good sources of soluble fiber are oats, barley, legumes, psyllium husks, chia seeds, flaxseeds, peas, squash, carrots, cabbage family vegetables and pectin containing fruits such as apple, strawberries, grapes and citrus fruits. Soluble fiber is still present in fresh juices!
4).    Increase essential fatty acids: HDL cholesterol increases when we consumre more essential fatty acid foods such as oily fish, walnuts, flaxseed, chia seeds. Here is more on the good fats vs. bad fats.
5).    Reduce saturated fats: Too much saturated fat can increase your cholesterol levels and so can eating too much sugar and refined carbohydrate as these are converted into saturated fat. Avoid full fat dairy, fatty meats, sugar laden foods and refined white carbohydrates in excess.
6).    Avoid trans-fats: Trans-fats increase bad cholesterol, lower good cholesterol, increase clotting factors and promote inflammation, giving it the greatest detrimental effect on your cardiovascular health. These are found in processed foods like margarine, greasy fast foods, processed vegetable oils and any baked goods containing hydrogenated vegetable oil, partially hydrogenated vegetable oil or vegetable fat such as pastries, cakes and biscuits.
7).   Maintain a healthy weight: Excess weight boosts harmful LDL and inactivity depresses protective HDL. Lose weight if needed and exercise more!
8).    Decrease your stress levels: When our bodies are under stress, we tend to manufacture more cholesterol.

Anti-Inflammatory Diets: What Do You Eat?An exact description of the anti-inflammatory diet varies, depending on whom you ask. The anti-inflammatory diet is "probably very close to the Mediterranean diet," says Christopher Cannon, MD, associate professor of medicine at Harvard Medical School and a cardiologist at Brigham and Women's Hospital, Boston. He co-authored The Complete Idiot's Guide to The Anti-Inflammation Diet, which includes recipes for anti-inflammatory eating and information on vitamins.
An anti-inflammatory diet is the Zone diet with fish oil, says Sears, who wrote The Anti-Inflammation Zone and whose popular Zone diet recommends low-fat protein, carbs, and heart-healthy monounsaturated fats.
Specifics vary from diet to diet, but in general anti-inflammatory diets suggest:

ONE DAY ANTI INFLAMMATORY EATING

Cannon suggests a breakfast of toasted steel-cut oatmeal with berries, yogurt, or other topping and coffee or green tea. Lunch could be tuna salad on 7-grain bread and a smoothie with seasonal fruits. For a snack, try an ounce of dark chocolate and about four walnuts. Dinner could be spaghetti with turkey meat sauce, spinach salad with oranges and walnuts, and apple cranberry pie made without butter.Eat plenty of fruits and vegetables

Minimize saturated and trans fat.
Eat a good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.
Watch your intake of refined carbohydrates such as pasta and white rice.
Eat plenty of whole grains such as brown rice and bulgur wheat.
Eat lean protein sources such as chicken; cut back on red meat and full-fat dairy foods.
Avoid refined foods and processed foods.
Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.

The diets don't promises weight loss, but weight reduction does often occur. And that makes sense, given the makeup of the diet, says Greenfield.
"When you are talking about cutting back on red meat, dairy, fats and trans fats, partially hydrogenated oils, highly processed carbs -- and eating healthier protein like fish, eating more fruits and vegetables -- odds are that people are going to lose at least a little bit of weight."

Drinking cranberry juice every now and then is good for you. For women, it can help prevent UTIs (Urinary Tract Infections) and for men, it can possibly prevent prostate cancer.

Ingredients

1 lb fresh cranberries
2 oranges, freshly squeezed
2 quarts water (8 cups water)
Sweeten to taste (I used ¼ cup local raw honey - if you can't get local honey, try this: Organic Raw Honey)
cinnamon stick, optional
garnish with mint, optional

Instructions

Wash your cranberries and put them in a crockpot along with your freshly squeezed orange juice.
Fill the crock-pot with water - enough to barely cover the berries and cook on high for 4-5 hours.
Strain the liquid from the berries - put into a pitcher and add sweetener of your choice.
Allow the juice to cool then cover and refrigerate until cold.
Add some alcohol if you'd like.

Notes
This will make about 2 quarts of juice.
Save cranberries to make ice cubes!

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January 2016, Healthy Kitchen!

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