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Tag: antioxidants

What Are Ancient Grains?

We read cereal boxes, snack labels, and hear about these “Ancient Grains” all over the place these days. But, what exactly are they? And, are they as good for us as these sources are claiming?

Ancient Grain Overview

There is a collection of unrefined whole grains that fit into this “ancient” category. Basically, these are grains whose roots trace back to before we kept track of time. Ancient grains have not been mutated, bred, refined, and have been left greatly unchanged over the centuries.

Many ancient civilizations such as the Greek, Egyptians, and the Aztecs used (and worshipped) these grains. The Incas considered quinoa sacred and actually named it “the mother of all grains.” Some say faro was mentioned in the Old Testament.

Not all ancient grains are gluten-free, but fortunately, most are.

Gluten-free grains include amaranth, buckwheat, chia seeds, freekeh, millet, and teff. (Oats, spelt, einkorn, faro, and Khorasan wheat “Kamut” contain gluten.)

Are Ancients Better?

It depends on how one defines better. If we’re discussing the environment, then the answer is yes, ancient grains are better. Many of them thrive with less fertilizer and irrigation, as well as lower levels of pesticides in comparison to the modern, hybrid, selectively-bred grains, like wheat.

Various health experts will debate whether ancient grains compose a healthier diet than other whole grains. Many nutritionists, however, assert that ancients provide more vitamin B, potassium, magnesium, iron, fiber, protein, and antioxidants.

The Grains, Legumes, and Nutrition Council, leading experts in this aspect of health, explains that all the whole grains are similar. However, some ancient grains are considered pseudo-cereal grains because they’re actually derived from plant seeds, and not prepared or use like “true” grains.

Are they healthier? At the very least, the benefits range from superior levels of vitamins, minerals, fiber, and a high omega-3 content. They are also an excellent form of complex carbohydrates. For the benefits and list of complex carbs click here.

Quick Guide To Ancient Grains

1) Teff. GF (Gluten-free). It’s so tiny, it can’t be processed, which is great. One cup packs in over 100mg of calcium. It’s starch resistant, high in fiber, and can help if you’re trying to shed pounds.

2) Quinoa. GF. Can be prepared in a rice-cooker. Comes in red, black, or white, and can be eaten cold like a traditional pasta salad, or warm with veggies and a lean protein. Extremely nutritious.

3) Millet. GF. It’s rich in magnesium and used in many “bread” products. It also hydrates the colon. Comes in red, white, gray, and yellow whole. Can be used whole or crushed into flour.

4) Amaranth. GF. It’s high in protein and can be used in desserts like cookies and cakes.

5) Sorghum. GF. It grows and thrives without much water. It can be utilized from a flour or syrup base, and can be used to make bread, desserts, and even beer.

6) Freekeh. GF. It’s harvested young so it tends to provide high amounts of nutrients. It’s also low in sugar carbs.

Other ancient grains include spelt, faro (also called emmer), Khorasan (also known as Kamut), and Einkorn. Sometimes these too are considered ancient grains: black barley, buckwheat, blue corn, black rice, and wild rice. (Remember, these are not all gluten-free!)

Hope this brief article on ancient grains helped answer some of your questions about this mysterious-and-healthy, old-yet-trendy food. Check back with Get Thrive soon for some delicious recipes using ancient grains, along with other healthy food tips.

 

 

An Ancient Superfood You’ve Probably Never Heard Of

There’s an incredible Superfood that’s been around for thousand of years. You may not know about “horse gram” yet, but you will want to!

No Horsing Around

Horse gram is actually a nickname. And it will soon make sense why. It’s the most protein-rich legume in existence. Racehorses for centuries have been fed this lentil because it’s low in fat, abundant in complex carbs, and offers maximum physical performance from its nutrient-dense composition.

Sounds too good to be true? Indian cuisine will tell you this is the real thing—and for people too! Horse gram in Tamil is called Kollu, and in Hindi, it’s labeled as Kulthi. You can find this Superfood under those monikers at health-conscious markets as well as Indian specialty food stores.

A List of A-mazing

Aside from the health benefits for animals and humans, horse gram is a practical, beneficial, plant-based food, which can be easily grown, maintained, harvested, and profit the earth. In this climate of uncertain weather and crop conditions, Kollu requires very little water to sustain itself. This lentil is virtually drought-resistant.

Where to continue? There are so many positive health components to this organic food; it’s tough to decide which ones are the most outstanding. As far as nutritional content, horse gram ranks high in protein, iron, and calcium. It’s low in sodium and lipid content. It digests very slowly. This is amazing for those who want long-lasting energy, not a lot of sugar and not a lot of fat. Sounds like a gift from the heavens.

Fancy terms like polyphenols and flavanoids are good words. Horse gram is wealthy with these—they are antioxidants—and may help thwart cancer.

A Bean for a Human Be-ing

Horse gram, because of its phenol content, can attack fat. Isn’t that great news? Additionally, it can lower blood sugar after a meal. This is incredible information for those identified as diabetic or obese. (Horse gram slows down carb digestion—thus reducing insulin resistance.)

CanaGel Melts

If you can get beyond the name and the taste, horse gram will work you wonders.

In fact, there are countless, incredibly delicious recipes using Kollu. You just need to find a palatable way to ingest this Superfood, just as you had to when you first discovered Quinoa and Kale. Remember those days?

Medicinal Properties

Horse gram has been used for countless centuries to combat the common cold. That sounds nice—and tame. But check this out: Eastern medical texts use horse gram for relief (and cure) of asthma and bronchitis. It’s a natural expectorant.

Get this too: Horse gram can help disintegrate kidney stones. It also helps with other urinary conditions. How about heart disease? Yes! Check that one off. That’s a biggie. Jaundice? No problem. Horse gram can cure that. How about high cholesterol? Done! “Silly” other ailments like conjunctivitis, hemorrhoids, bad gas, and PMS have also been squelched by ingesting horse gram.

If this isn’t a Superfood, then what really is?

There are many yummy recipes you can find online that incorporate horse gram. Even if the name turns you off, don’t neigh at its health benefits. Yes, I went there. Next, I’m off to the market to get some horse gram to make a delectable, curry soup. How will you incorporate your horse gram tonight?

 

Superfood? It’s the Gift that Keeps on Giving…

Really a Superfood? It’s not unusual to hear someone declare, “Garlic is really good for you!” Yes, it is. But, here are a myriad of reasons why garlic is an incredible gift to our health.

Herb or Veggie?

Garlic is actually a member of the lily family, which starts as a bulb. It’s similar to onions and shallots, which are considered vegetables. Garlic also has leaves giving it further veggie credence. However, a herb is defined as a vegetable cultivated for medicinal or spiritual values. Hence, garlic must be a herb as well!

Good Stinky Breath and Skin

Garlic can be associated with bad breath, especially if you haven’t eaten any lately. Allyl methyl sulfide (ALM) is the compound that gives off the pungent odor when we eat it. During digestion, the sulfur passes into our blood stream.

The sulfur in garlic makes up vital amino acids used to create protein for cells, tissues, hormones, and antibodies. This is one reason why garlic helps boost our immune system.

When we sweat, the stinky ALM is emitted from our skin. This is beneficial because it helps release toxins. It also repels many types of insects, including some mosquitoes.

Red Tea Detox
Red Tea Detox

Beneficial Cancer-Repelling Compounds

Besides sulfur, garlic contains flavonoids, selenium, oligosaccarides, and arginine. All of these compounds have been linked to decreasing cancer-risk. Many fall into the antioxidant category.

Consumption of garlic has shown to decrease the risk of esophageal, stomach, prostate, breast, and colon cancers. In fact, most studies show the higher the quantity consumed, the lower the risk of developing the cancers mentioned earlier. Some components in garlic have proven to reduce the size and slow the growth of malignant tumors.

Immune Booster

T-Cells are produced in the thymus. The thymus is responsible for creating armies of white blood cells, which help fight infection in the body. Garlic has been shown to stimulate T-cells.

Studies done at the Mayo Clinic show garlic contains properties that help to boost the body’s levels of antioxidants, which work as a defense system against viruses.

Garlic consumption via food source or supplement is recommended for taming yeast infections. It is considered a powerful anti-fungal (along with Oregano, FYI.) Garlic also offers anti-bacterial properties. Some parasites and bacteria become defenseless against the chemical compounds in garlic.

Heart Lover

Garlic has proven to lower bad-cholesterol levels when eaten/taken on a daily basis. Additionally, studies have shown that garlic helps keep the aorta flexible. As we age, the blood vessel managing blood pressure can stiffen. Garlic can help keep your heart’s aorta from aging prematurely or from working too hard.

Clearly, the health benefits of garlic are immense. The best part, however, may be how it tastes mixed with a teeny bit of butter on a warm, just-out-of-the-oven, slice of healthy bread. Yum…

For more details about healthy foods and supplements, check out www.GetThrive.com

Turmeric Curcumin
Turmeric Curcumin

Red Wine is Good For You, Isn’t It?

Red wine is good for us, or at least that’s what we tell ourselves after scanning articles which boast its health benefits.  This fuzzy knowledge of the scientific facts, allows us to indulge without guilt.  “Red wine has health benefits”, we whisper to ourselves, therefore I can have my third glass, safe in the understanding its good for me, or is it?

Do we really know the facts when it comes to the health benefits of red wine?

The answer is often mumbled incoherently, “yeah, red wine is good for you heart…. blah, blah, blah”.  One of the most famous papers to date was written by Professor Mukamal, MD, MPH from Harvard Medical School.  Mukamal observed lifestyle and dietary influences in men and women in their fifties, focusing particularly on red wine consumption.  A rough summary of this report suggests that men who drink a maximum of two glasses of red wine (5 ounces per glass), with their evening meal were 30% less likely to suffer from heart disease.  W omen who drink one glass of red per night are 23% less likely to have heart disease.

Are other influencers affecting the scientific benefits of red wine?

A Mediterranean diet is crammed with fruit, vegetables and olive oil, all rich in polyphenols (most notably Resveratrol).  The antioxidant properties of polyphenols protect the body’s tissues, forming barriers against cancers, disease, and inflammation.  Resveratrol has shown preventive effects against high calorie diets in laboratory mice, slowing weight gain.  It is possible that the health statistics of red wine have been influenced by certain diets.

Antioxidants are plentiful in the skin of red grapes and red berried fruits

Grapes like Malbec or Pinot Noir, grown in the cooler climates of France, have a higher density of resveratrol, which may explain the famous terminology, “French Paradox.”  This irony refers to the traditional high-fat French diet, accompanied by L’Art de Vivre (the art of living with a glass of red in your hand).  Emphasizing this fact, the French have the lowest heart disease rates in the western world, though this may be changing with the introduction of fast/convenience food, which is altering the traditional French diet.  With all the scientific health research behind red wine, scientists are vague on the exact facts. Using words like ‘may’ or ‘suggests’ does not fully support the scientific research.

QQC can help reap the benefits of red wine

  • Quality: choose a wine from small producers, who use fewer pesticides, like a French biodynamic or organic red wine.
  • Quantity: ditch the weekend binge drinking, which can higher the risk of cancer, in favor of a small glass (or 2) of quality red with your evening meal.
  • Common Sense: too much of a good thing, becomes bad, so eat fruit and vegetables and have an active lifestyle.

Next time you justify downing more than a few glasses, don’t use health benefits and science as an excuse to drink more.  Use common sense to drink just the right amount and raise a glass for good health.

For more tips on overall health improvement, check out GetThrive.com!

 

Resources

French Paradox

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1768013/

Kenneth J. Mukamal, M.D.

https://pubs.niaaa.nih.gov/publications/arcr352/250-259.htm

Organic and Biodynamic wine

http://www.drinkmemag.com/unearthing-the-organic-biodynamic-world-of-bordeaux/

Too Hot to Run?

Run it Out

When warm weather hits, many avid runners hit the pavement. But what happens when temperatures and humidity levels climb into the high 80s and 90s? Should runners still power through the heat and sweat it out?

Hustling Heat

Depending on your age, weight, and gender, running in extreme heat can have some adverse effects, which can really compromise a runner’s relationship with summer.

Many experienced personal trainers caution against running outside when the temperature is higher than the average person’s body temperature.

Beat the Heat

If you are still serious about running this summer, or you are training for an upcoming marathon, then try to avoid running during the hottest part of the day at all costs.

Go for early morning or evening runs when temperatures are cooler, eat a good amount of antioxidants, wear the proper gear, and above all, stay hydrated.

 

 

Say “Yes” to Beet Juice!

Every week there’s a new trendy Superfood advertised in markets or on social media. Beets, however, specifically red beetroots, have been a prominent health veggie for generations. It’s more recent that the many powerful benefits of drinking the juice have come to light.

Beet-ween You and I

Beets are an incredibly nutrient-dense vegetable. My Polish grandmother boiled them in with many of her cultural dishes. Our Russian neighbor made the most delicious Borsht soup. It was a tad sour, but she added a bit of bacon into the bowl, and that made it more appealing and flavorful. Beets can also be roasted, which tends to bring out more of their sweetness.

But if you want the vitamins and nutritional benefits from the red beetroot without the cooking hassle, perhaps the best form is juicing. In fact, beet juice has shown to lower blood pressure, reduce risk of heart disease, decrease inflammation, and even improve athletic performance when ingested as a liquid supplement.

Skipping a Beat

Nitrates are chemicals that naturally occur in certain foods—beets being one of them. In truth, the highest nitrate levels are found in spinach, celery, lettuce, and beets! Nitrates convert into nitric oxide when they’re consumed.

Nitric oxide increases oxygen levels in our blood. It also helps open our blood vessels, which allows for improved blood flow. When our blood is oxygen-rich and flowing freely, our circulatory and respiratory systems can function at their peak. Think about what this could mean to an athlete. Or, imagine how this could positively affect your workouts?

If more oxygen is being fed to your muscles, your endurance can be increased. Skipping rope for two minutes won’t be as taxing if you drink some beet juice a couple of hours before.

Research from studies showing the effects of beet juice as a nutritional athletic supplement offer these suggestions:

  • 2 cups of red beetroot juice is a healthy dose
  • Drink your supplement approximately 120 minutes before engaging in your workout

Beet the Odds

Today’s environment requires that people take special note to eat nutritionally, exercise, but also to detoxify. Pollutions in all forms enter our bodies, regardless of how “clean” we live. Beets are natural detoxifiers.

Beets are high in vitamin C and K, folate, potassium, manganese, and fiber. They also contain betaine (a nutrient that helps protect cells), pectin, and assist the liver with its cleansing process. They are a rich source of antioxidants, which can help reduce inflammation and risk of disease. As mentioned, the nitrate level in beet juice helps decrease hypertension—that makes it a heart-healthy beverage.

No matter how you slice it, beets are the bomb! Before your next stroll or workout, think about toasting with a glass of beet juice.

Sources:

http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

http://www.thekitchn.com/how-to-roast-beets-in-the-oven-cooking-lessons-from-the-kitchn-172827

https://www.verywell.com/how-does-beet-juice-improve-athletic-performance-4123855