I love beets.

But you already knew that if you’ve been following this blog for any length of time.

Now, thanks to some researchers at the University of Exeter in the UK, I have documentation that this deadly serious vegetable is a performance-enhancing substance. In fact, there are forty pages worth of scientific documentation on just that subject in the August 6th issue of the Journal of Applied Physiology. If you’re interested.

Yes, the beet root is not only well-suited for a starring role in an offbeat Tom Robbins’ saga, but it also has important implications in mitochondrial respiration.

Deadly serious? By all means.

Do you care? Probably not.

But that’s never stopped me before. Here’s the scoop. To make a long and very convoluted story short, researchers have determined that beet root juice, which contains inorganic nitrate, decreases human oxygen requirements during sub-maximal exercise and enhances tolerance to high-intensity exercise.

So, how did they figure this out?

The researchers rounded up a compliant study group of males, aged 19-38 years old (only guys that age would agree to this). Half the group drank 500 mL per day of beet root juice, while the other half drank black currant juice, which has little nitrate content. They were hooked up to metabolic equipment to measure pulmonary gas exchange, their BP and heart rates were monitored, and capillary blood samples were collected during several days of exercise testing and juice drinking.

Well, guess what? The beet root drinkers showed significantly improved exercise tolerance and muscle oxygenation. I doubt you have to be a 19-38 year old male to benefit in this way by eating beets or drinking beet juice, but I’m happy to let them be the guinea pigs.

Ah, but here’s my take on it. Don’t wait for beet root capsules to be sold at your favorite supplement store (just wait, it will happen). Instead, eat the whole beet and enjoy it. You’ll be able to run faster and farther. Seriously.

Well, maybe it just won’t hurt as bad.

The above photo was my lunch. I sautéed onions, garlic, celery, carrots and beets in a little coconut oil for about 6-8 minutes. I added some leftover cooked brown rice and a few splashes of chicken broth and stirred occasionally for another 5 minutes or so, until rice was hot and veggies were lightly cooked.

Now I’m going to go run (maybe I’ll just walk) my dog 16% more efficiently than if I hadn’t eaten beets. That might be a bit of a leap, but you get the idea.

Other beet-obsessive posts I’ve written include:

Gluten-free, chocolate beet cupcakes (just trust me)
The beet goes on — dairy-free, beet ice cream (yeah, I know, I know)
Tom Robbins, Jitterbug Perfume and the deadly serious beet
Tips on storing and using both the beet root and the greens (raw or cooked)
Seasonal foods nutritional profile of beets

Off and running,
Melissa

What is the difference between a sweet potato and a yam?

It’s a bit like the difference between Pluto and Goofy. They’re not quite the same, but almost. Or maybe not at all. Hmmm?

With the stock market tanking and the swine flu looming, maybe you haven’t given it much thought. That’s where I come in and save the day. I’m sure you’re quite curious and on the off-chance you have no clue what the difference is, I’m here to explain.

Why, you ask?

First off, no yawning.

And second, we’re food people, we need to know this stuff.

Yams and sweet potatoes are two different vegetables, they’re not related. If you think you’re eating a yam, it’s most likely a sweet potato if you bought it in a US market. Yes, it’s confusing. Ah, but to enlighten us, the US Department of Agriculture requires all labels that feature the word yam to also include the word sweet potato.

Huh?

I love it when the government steps in to clear things up.

To add to the confusion, sweet potatoes aren’t related to white baking potatoes at all and in New Zealand sweet potatoes are called kumara. In the ultra-abridged version of Hinduism, Kumara is the commander and chief of the divine army of the gods. He was also in command of an ancient version of Luke Skywalker’s lightsaber. Similar to Luke’s mission, Kumara used his mighty sword to slay ignorance (handy little device, swing away Kumara).

How do I spiral from sweet potatoes to mystical weapons? I keep promising myself I won’t do that. And why is this sweet potato yam thing so confusing? Actually, it’s not. Here are the differences.

Yams
A true yam is common in tropical climates (Africa, the Caribbean, South America) and contains more natural sugar than the sweet potato. The word “yam” comes from the African word nyami, meaning to eat. Yams aren’t common in traditional US markets, but you might find some in specialty markets. There are over 150 yam varieties available world-wide.

Sweet Potatoes
We’re eating sweet potatoes if we’re using one of the two tubers shown in the photo above. Sweet potatoes vary in color from yellowish to dark reddish-orange (see my two picks above). The darker one is often wrongly called a yam. They’re both sweet potatoes although the lighter skinned ones are not as sweet and have more of a crumbly, dry texture. The darker, vivid colors contain more moisture and sweetness. I prefer using the red over the yellow sweet potatoes in my gluten-free baking. That way I can go with less added sweetener and also not worry as much about dryness. Those of us who have taken on the challenge of baking without gluten need all the help we can get and to be honest, I’d rather figure out some of my own tricks and tips using real food rather than the growing collection of modified starches and additives.

Nutritional profile of sweet potatoes
Not only are they sweet and moist, they’re packed with goodness. Sweet potatoes are a great way to get your sugar fix in a healthy way. Packed (260 % daily value) with vitamin A and rich in vitamin C, these vegetables are an excellent source of antioxidants. They also contain a unique storage protein that is high in antioxidant capabilities.

Roasted sweet potato fries (one of my favorites)

what you need
• 2 or 3 medium/large sweet potatoes, washed and cut in medium “French fry” wedges
• 1 tablespoon coconut oil or olive oil
• sea salt

what you do
• Preheat oven to 425
• Put prepared sweet potatoes in large bowl, drizzle with oil and gently work it over potatoes evenly
• Arrange potatoes in a single layer on an oiled cookie sheet
• Bake for 30 to 40 minutes, watching carefully and stirring occasionally
• Salt to taste and serve immediately

* You can also use various spices such as paprika or ground cumin to add different flavors. Blend those spices in with the oil.

Go forth and sweeten up your baking the natural way!
Melissa

I’m in the midst of my spring detox/cleanse and because of its super-star status, I’ve decided to recycle a past post I did on cilantro and add it to this series. If you care to follow along on my spring cleanse, please refer to the previous 6 posts. There’s a lot of good cleansing, detoxing and nutritional information amidst my rambling. Plus a few good recipes.

Last week I did a whole post on detoxing herbs, but I wanted to dedicate a separate post on cilantro because of its versatility and healing properties.

Cilantro refers to the leaves of the coriander plant. They look similar to flat leaf parsley. The seeds of the plant are ground and called coriander spice. Cilantro has a vibrantly fresh smell and it adds a distinct flavor to foods, especially southwestern fare. I love the stuff and always have a batch on hand.

It’s especially important during cleansing as it’s rich in all kinds of beneficial phytonutrients, flavonoids, detoxing substances, and antimicrobial compounds. One of which has been found to have twice the antibiotic power of the commonly used drug, gentamicin. In fact, researchers have found several different antibiotic substances in fresh cilantro, suggesting its use as a potential food additive to prevent food-borne illnesses (of which we’ve been hearing a lot about lately). According to other studies, cilantro helps to normalize blood sugar levels and stabilize lipid levels. Not to mention the fact that 2 tablespoons of fresh cilantro contains less than 1 calorie. You get a lot of bang for your buck with this little gem. I’ve been adding it to everything from salads to smoothies lately. Cilantro and burdock root are at the top of my “favorite detox nutrients” list.

In good health!
Melissa
P.S. I’ll be back to normal (whatever “normal” is) posting in a couple of days. Two weeks of cleanse posting is enough! Hey, I heard that sigh of relief.

March is National Nutrition Month.

You all knew that, right?

Aren’t there festive parades scheduled for your city? Here in Colorado we have prune parties and turnip green galas planned throughout the month. You can catch me (Miss Eggplant) blowing kisses and tossing Brussels sprouts from a horse-drawn vegetable cart during this Saturday’s National Nutrition Month parade through downtown Denver. It’s a big deal.

Okay, so no one’s ever heard of it.

Well — now you know, so let’s start celebrating.

I took the above photo yesterday while on my weekly trip to the market. Yes, weekly now that I’m on a serious budget and am protecting myself from overspending on bok choy. Most women go shoe shopping when times get tough, I head for the organic veggie isle at my local market, Vitamin Cottage Natural Grocers. Seriously, doesn’t this produce look beautiful? I love this Natural Grocer and they’ve provided me with everything I’ve needed while I’ve been in mourning the past few months, waiting for my favorite farmers to start delivering my organic veggies and fruit again.

When that happens, look for weekly nutrition tips, recipes, and information as we go through the growing season. I’m planning to post about whatever the bounty is for that week, including ways to use every bit of it. No wasting. I’m planning some good stuff for that 26 week period. Stay tuned — and join a CSA.

In the meantime, since it is National Nutrition Month, check this past post I did listing my top tips for healthy eating. And for the latest information on how to avoid pesticides, check out the Environmental Working Group’s data on pesticides and human health. They also have a handy little shopper’s guide you can download and take with you so you know which fruits and vegetables are the highest and lowest in pesticides. Organic is usually the best choice, but when we have to pick and choose for financial reasons this list will help you make the best choices. They also explain in detail why you should care about pesticides in your food.

Go forth and celebrate National Nutrition Month with me!
Melissa

First off, I’m not suggesting you eat raw teff with a fork. That would be an effort in futility as teff is the smallest grain in the world and would be impossible to scoop up with a fork. I just wanted to showcase its dainty size and figured this would do the trick. Three-thousand grains of teff weigh only one gram, but one pound of seed can produce up to one ton of grain in only 12 weeks. Got that?

Teff is what nutritionists call a nutrient-dense food source because of its high nutrient to calorie ratio. Native to Ethiopia, it’s an ancient grain packed with goodness and rich in fiber, calcium, iron, high-quality protein, and various vitamins. It has a delicate, savory, almost herbal taste as a cooked grain and provides a rich, cocoa color to baked goods when used in flour form. The flour also has a faint chocolate flavor with hazelnut overtones. Do I sound like a grain sommelier? If I do, it’s because teff is one of my favorite grains — it’s power packed, but sweet and girlie (Zena Warrior Princess food). I use it whole to make porridge and polenta and substitute small amounts of the flour in recipes for quick breads and spiced muffins.

My sources for teff are either Bob’s Red Mill or The Teff Company. Wayne Carlson, owner of The Teff Company located in Caldwell, Idaho, worked and lived with a farm family in Ethiopia back in the 1970s. When he returned to Idaho, he was struck by the geological and climatic similarities of the Snake River Valley in Idaho and the East African Rift where teff is grown. He decided to give the ancient Ethiopian grain a try here in America and now some of the finest Maskal teff in the world is grown in Idaho.

I eat a mix of gluten-free oats, teff, toasted and blitzed brown rice* and chia for breakfast once or twice a week during the winter. A nutritious breakfast is a good way to start the day and helps keep your blood sugar and energy levels balanced for several hours. We also have a higher level of enzymatic activity in the morning, so breaking down, absorbing, and assimilating our nutrients is more efficient at that time of the day. That old saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper” is right. Or, in my case, like a queen, princess, and pauperette.

Here’s one of my favorite winter morning breakfasts. I like mixing my ingredients — this is also a good way to use up small amounts of grains and seeds left in the bottom of various bags. It doesn’t matter, there are no rules, mix and match as you please.

Power porridge
1/2 cup old fashioned rolled oats (certified gluten-free*)
1/4 cup teff
1/4 cup toasted and blitzed brown rice*
2 small scoops chia seeds
2 & 1/4 cups water or a mixture of water and organic apple juice (you can also use rice milk)
pinch of sea salt (optional)

Extras
1 teaspoon vanilla
cinnamon, nutmeg, allspice, cardamom
nuts (pecans, walnuts, almonds)
seeds (sunflower, pumpkin)
dried fruit (raisins, dates, cranberries)
chopped apple

Use a small to medium-sized pot with a lid. Bring liquid (add salt) to a boil and slowly add grains and other ingredients. Mix well, turn heat to low, cover pot and let simmer for 15 – 20 minutes. Check and stir every 5 minutes or so and if it looks like the liquid is too low, add a small amount more. I usually end up adding a little more water as it’s cooking because I like my porridge creamy with a risotto-like texture (plus, I’m at a higher altitude). Top with a dab of honey or maple syrup and some coconut milk (or whatever type you like) and enjoy. I even add a spoonful of vanilla goat yogurt on occasion.

Makes 2 hearty servings, adjust accordingly.

* I use Montana GF Processors Oats (I love these guys). Oats are naturally gluten-free, but are often contaminated with wheat through growing and processing methods. Some people with celiac disease can’t tolerate oats, even the gluten-free version, so talk with your health-care provider and make your own decision regarding oats. You can also use gluten-free buckwheat groats in this porridge mix.

* Toasted and blitzed brown rice makes for a wonderful hot breakfast cereal alone or mixed with other ingredients. Pour one cup of dry rice (brown, wild, or a mix) in a heavy, ungreased saucepan (I use an old cast iron skillet that was my grandmother’s). Heat on medium heat and stir regularly. Let the rice toast for about 5 to 10 minutes until golden brown. It may make some “popping” noises, but don’t let it burn. Cool, pulse in a food processor, and store in the refrigerator (use as needed).

Go forth and eat a hearty breakfast.
Melissa

Organic food — is it worth the money?

I think so and from what I’ve read, most of the time there is a difference in the nutritional value, not to mention the avoidance of pesticides and the impact on the environment. To me, it’s as much about what I’m NOT eating as what I am eating. This is important if you have celiac disease or other autoimmune or chronic conditions — and most of us have something a little off-kilter going on inside (hey, no body’s perfect). I’m going to resist launching into an anatomy lesson here, but our bodies don’t need the additional burden of figuring out what to do with the pesticide residue that often tags along with conventionally grown foods.

A National Academy of Sciences study stated that, “Low level pesticide exposure can cause serious, developmental risks to infants and children, some with lifelong consequences.” While limiting exposure is especially important for kids, it’s important for everyone, regardless of age. Continually dosing ourselves with synthetic fertilizers and chemicals designed to kill insects, fungal “pests,” and weeds can’t possibly be good for us. If this stuff keeps animals, insects, and bacteria from eating the food, maybe we shouldn’t be eating it either. Uh-oh, does that mean these little critters are smarter than we are?

At least try to minimize exposure by choosing organic when purchasing the following fruits and vegetables (the first list below). These have been labeled the “Dirty Dozen” by the Environmental Working Group after running over 50,000 tests for pesticides on produce collected between 2000 and 2005. If you can’t opt for organic in all your food choices, try to make your conventional choices from the “Cleanest 12” and your organic choices from the “Dirty Dozen” list.

The Dirty Dozen (highest in pesticide residue in order as listed)
peaches
apples
sweet bell peppers
celery
nectarines
strawberries
cherries
lettuce
imported grapes
pears
spinach
potatoes

The Cleanest 12 (lowest in pesticides)
onions
avocados
sweet corn (frozen)
pineapples
mango
sweet peas (frozen)
asparagus
kiwi
bananas
cabbage
broccoli
eggplant

Get the full list of results at www.foodnews.org.

I’m anxiously (seriously, I can’t sleep at night) awaiting the spring start-up of my Grant Family Farms CSA weekly delivery of organic fruits and vegetables. Have I mentioned how much I love these guys? Okay, okay — I know I talk about them a lot, but I’m not obsessed or anything. I promise. Well, maybe a little, but the bottom line is — I want safe, healthy, nutritious food that is locally grown by people who not only care about the food they’re growing, but how it impacts the environment as well. Yes, I admit it, I love these people.

Go forth and eat organic food, join a CSA, and thrive!
Melissa
P.S. The above photo depicts some odds and ends in my refrigerator crisper drawer and the dregs from almost-empty rice bags. Everything is organic. I also had a left-over baked sweet potato and some home-made broth in the fridge. The result was the most wonderful and nutritious soup. Eating organic does not have to be expensive and with a little creativity you can stretch something like this “catch-all” soup for 2 or 3 days.

This post was inspired by a non-skid-faux-leopard-slipper-wearing British friend of mine. Don’t even ask, I’m not sure I could explain. She’s quite charming though.

Tea contains plant compounds called polyphenols, which have major antioxidant properties that may help lower cholesterol levels, promote bone strength, and boost the immune system. The polyphenols in tea include EGCG (epigallocatechin gallate), one of the super antioxidants being studied for its anti-cancer and anti-inflammatory abilities. A recent study from Egypt even suggests green tea may enhance the effects of antibiotics.

The 4 basic types of true tea are black tea, oolong tea, green tea, and white tea. All true teas come from the buds or twigs of the Camellia sinensis bush. Herbal tea refers to an infusion of herbs (like chamomile or rosehips) and fruit and doesn’t normally contain any of the traditional tea bush.

Legend has it that one of the key spiritual leaders of Zen Buddhism, Guatama Buddha, discovered tea when some leaves from the Camellia sinensis bush fell into a pot of water he was heating. He drank the potion and decided it had medicinal and restorative powers. And here we are thousands of years later paying $7 for a can of dried bush leaves. Are we enlightened?

Whatever the case, tea does have some “enlightening” physiological powers. It can be spiritually and emotionally healing as well. Nourishment also includes slowing down, taking a break, and enjoying some quiet time. Having a cup of warm tea with a little honey might be a perfect way to do that.

Potent antioxidants are something we can all use, especially with our hectic lifestyle and the environmental toxins we’re sucking in on a daily basis. Antioxidants prevent or delay the oxidation process. They minimize the effects of free radicals on normal physiological functions. Blah, blah, blah — trust me, that’s a good thing.

I’ll touch on the basics of the most recognized types of tea. All have varying degrees of health benefits, but the least processed forms (exposing them to heat and drying methods) are the best.

White tea – grown in China, more expensive, and produced with the least amount of processing. It is almost colorless and has a delicate flavor.

Green tea – this is the one we’re most familiar with and comes in many varieties from all over Asia. It is stronger in color and flavor, but lower in antioxidant properties than white tea (but still on the high end with overall antioxidant ability).

Oolong tea – the word oolong means “black dragon” in Chinese. This version is more fragrant and flowery and according to some sources can vary between inexpensive Chinese restaurant tea to high-end versions that sell for $10,000 a pound. Huh? And I thought $7 a can was bad.

Black tea – is produced in large quantities in India and Ceylon. (Quick, where is Ceylon?) This is the mainstream stuff, the generic version, the most inexpensive and what we North Americans drink as iced tea. Ugh . . .

Bottom line? Add some green tea to your diet (along with dark chocolate and red wine). Buy organic versions and steep them properly. You can even eliminate most of the caffeine by steeping the leaves in hot water for about thirty seconds and then drain off the water. Now steep the leaves again as you normally would. This doesn’t impact the antioxidant abilities or the flavor for that matter, just the caffeine content

*Ceylon became Sri Lanka in 1972. So, where’s Sri Lanka?

http://www.srilankatourism.org/

P.S. Okay, I realize this isn’t exactly eating local (100 mile radius), which I’ve been accused of ranting about on occasion, but there are limits to my locavore attempts. Wait, on second thought, I have no idea where Sri Lanka is. Don’t tell me — maybe it’s closer than I think.

In good health,
Melissa

Don’t get all excited, it’s not like it sounds.

On second thought, maybe it is.

Carnival of Love is the name of the # 9 choice in Wine Spectator’s top 100 most exciting wine picks of 2008. The magazine’s editors reviewed more than 19,500 wines from around the world in a blind tasting to determine the top 100 list of the year. This post-toast is about the nutritional value of red wine, but before I launch into that, I have to mention something about this wine. Anything named Carnival of Love deserves a second look, especially on Valentine’s Day.

According to Wine Spectator, Carnival of Love is one of the few great Australian Shirazes priced under $100. Yes, $90 is under $100, but that’s still out of my price range, so no taste testing for me. I guess I’ll have to trust the editors unless they want to send me a case to ponder over.

Mollydooker, which is Aussie for left-hander, is the winery of Sarah and Sparky Marquis and home to this wonderful wine. No doubt a creative couple, they have several award winning wines with equally engaging names. Blue Eyed Boy is another one of Wine Spectator’s choices for most exciting new wines. Described as a blockbuster Shiraz with ripe and powerful fruit, seamless tannins, and a long finish, this one comes in at $55 a bottle (we’re getting closer). Goosebumps, Enchanted Path, and Velvet Glove round out my favorite Mollydooker names for reds, although none of them fall into my steadily slipping price range. Then again, it’s Valentine’s Day. What better way to spend your money than on a Carnival of Love or a Blue Eyed Boy?

But I digress. Back to my focus, which is the nutritional value of red wine.

Along with dark chocolate, which I fussed about and fawned over in my last post, red wine is now considered part of a healthy diet. That might be a bit of a stretch, but studies are showing that resveratrol, an antioxidant found in red wine may have beneficial effects on overall health and on the aging process. There are no human studies yet that substantiate the positive outcomes that have been documented in animal studies, but it’s something to think about. Moderate alcohol consumption has been linked to a lower risk of heart disease, but that’s no reason to over-indulge. If you enjoy a glass of red wine on occasion, there’s mounting evidence that it may be good for you, although unsweetened grape juice may provide the same benefits. Breaking open a bottle of grape juice over a candlelight dinner just doesn’t create the same mood though. Nah, I’ll opt for the wine.

Since wine is gluten-free and I love red wines, a nice Pinot Noir, a smooth Merlot, or a velvety Cabernet is my indulgence of choice. Having said that, I find that more than one glass of wine can interrupt my sleep and most of the time sleep trumps wine for me. Alcohol might help you fall asleep, but it can interfere with your sleep cycles and mess with your deep REM phase of sleep. The REM stage is where your body and brain recover and regenerate. I don’t want that second glass of Merlot to barge in on any neuro-regeneration I’ve got going on at 2 AM. Seriously, I need all the help I can get.

Bottom line when it comes to wine?

It’s Valentine’s Day — the one day of the year that red wine and dark chocolate are nothing but health foods.

Now go forth and do some merry-making at the carnival of love.

Melissa
x o x o

Although I’ve been on the “chocolate as health food” bandwagon for ages now, I’m glad to see sources like the Journal of Nutrition coming out with verifiable research to back up my wishful thinking. I am, however, disappointed the research didn’t call for larger portions of this necessary and life-sustaining health food. As with most things in life, there’s a “tipping point” where the risks start outweighing the benefits. In this case, the point of healthy consumption is a mere 6 or 7 grams a day. Darn it, that’s only a half a bar per week.

But hey, I’m not complaining. I’ll take 6 grams of dark chocolate over a teaspoon of cod liver oil any day.

The findings, published last month by an Italian university research team, resulted from the largest epidemiological study on chocolate ever conducted in Europe. Leave it to the Italians to figure out that a few grams of high-grade dark chocolate paired with a nice glass of Chianti qualifies as health food. You do know that red wine is good for you, right? (The result of more Italian research and worthy of a separate post. Check back later.)

Thousands of people enrolled in the research project, which focused on several complex mechanisms of inflammation and how they factor into major diseases. This is one study I wouldn’t hesitate to take part in. Testing chocolate as medicine? Yes, count me in.

Lead author of the study, Romina di Giuseppe explains, “We started from the hypothesis that high amounts of antioxidants contained in the cocoa seeds, in particular flavonoids and other kinds of polyphenols, might have beneficial effects on the inflammatory state. Our results have been absolutely encouraging: people having moderate amounts of dark chocolate regularly have significantly lower levels of C-reactive protein in their blood. In other words, their inflammatory state is considerably reduced. The 17% average reduction observed may appear quite small, bit it is enough to decrease the risk of cardiovascular disease for 1/3rd in women and 1/4th in men. It is undoubtedly a remarkable outcome.”

Hats off to my favorite Italian researcher and new best friend, Romina.

This study was done with high-quality, 72% or greater cocoa content chocolate bars. Hostess Ding Dongs don’t count. Neither do Mars Bars. Vosges Chocolates (one of my favorites) do, but I’m not sure about Mo’s Bacon Bar (see below). Bacon? Are you serious? Who came up with the idea of mixing bacon with chocolate? That’s a guy thing, it has to be.

Girls prefer the Vosges cardamom, organic walnuts, dried plums, and Venezuelan dark chocolate. Or the dark chocolate and pasilla chillies. Or the chocolate and plantains. Or Ceylon cinnamon, Mexican ancho chili, and dark chocolate. Just thought I’d throw that out in case anyone wants to help me with my preventive health care needs.

One of my local favorites is Chocolove Chocolate, made with love, hugs, and kisses in nearby Boulder, CO.

So there you have it, a chunk of dark chocolate every day may reduce your risk of heart disease and elevate your mood in the process.

Go forth and eat dark chocolate — and savor every 6.4 gram bite.
Melissa
xo

Did your grandmother ever tell you that fish was brain food? Once again, grandma was right. About 60% of your brain (mine too) is made up of fat — essential fatty acids (EFA). In fact, some evolutionary biologists attribute the fact that humans are at the top of the food chain to one specific food. That food is fish, which is full of healthy EFAs (the good fats).

I’ll give you a brief run-down of what EFAs are, how they enhance our health, and where you can get them, but first, just for fun, please check out this post on EFAs. It will give you a little background and a humorous take on omega fats and why we need them to survive, thrive, and carry on. It will also enlighten you as to one of the reasons men are attracted to J-Lo.

EFAs (essential fatty acids)
• EFAs are building blocks and are a necessary components for all body cells
• required for good health, can’t be produced by our bodies (hence, essential)
• they are the “good” polyunsaturated fats
• research shows they should be consumed daily
• two important families of EFAs include omega-3 fatty acids and omega-6 fatty acids
• both are necessary, but balanced intake is important
• studies show that the omega-3s, EPA and DHA, are the most beneficial
• GLA is a beneficial omega-6 fat
• unhealthy omega-6 fats can be found in refined vegetable oils and processed foods
• too many omega-6s and too few omega-3s can contribute to chronic disease, depression, and an assortment of behavioral disorders
• in the right combination, EFAs can decrease inflammation and support good health
• omega-3s (EPA and DHA) can be found in cold water fish such as salmon, sardines, herring, anchovies and in 100% grass fed beef
• omega-6 (GLA, the good one) is found in borage, black current, and evening primrose oil
• plant sources* of omega-3s include flax, chia, camolina, purslane, lingonberry, kiwi, and some nuts

Benefits of DHA (omega-3)
• important to nervous system function
• research shows DHA may improve cognitive function, memory, and learning capacity
• DHA is important to mental well-being and stability
• deficiencies may cause depression, bipolar disorder, aggression, and increased suicide risk
• DHA is necessary for maintaining healthy brain function and cognitive ability as we age
• essential during pregnancy and lactation
• research also suggests DHA may reduce postpartum depression

Benefits of EPA (omega-3)
• boosts immune function
• beneficial for autoimmune and inflammatory conditions
• helpful for inflammatory bowel diseases (celiac, crohn’s, IBS)
• supports healthy cardiac function (the American Heart Association recommends omega-3s)
• helps control blood pressure
• may reduce joint pain and swelling and help with arthritis
• beneficial for asthma patients

Benefits of GLA (a good type of omega-6)
• supports skin and hair health
• may reduce eczema and psoriasis
• reduces inflammation
• beneficial in reducing the symptoms of arthritis
• may help alleviate PMS and symptoms of menopause

* Omega-3s fall into two categories — plant-based and fish-based. You also get omega-3s from 100% grass-fed meat. While the plant-based sources are healthy additions to the diet for many reasons, EPA and DHA derived from fish and meat are more bio-available. The body has to convert the shorter chain fatty acid, ALA (alpha-linolenic acid) from the plant source, into EPA and DHA and studies show we aren’t very efficient in doing so. Fish appears to be the the best source.

* There are some conditions in which these oils may have a negative impact on the body, so it is important to consult your doctor before taking EFAs in the form of supplements. It is also important to avoid low-quality fish oil supplements as they may contain some icky stuff (heavy metals, toxins, etc.).

Tamari Salmon

what you need
1 cup sake (Japanese rice wine)
1/2 cup gluten-free tamari
1 tablespoon fresh ginger
2 cloves garlic
1 tablespoon dark brown sugar
12-ounce salmon filet, cut in two 6-ounce pieces (or something similar)

preparation
preheat oven to 425
cover a cookie sheet with tin foil and oil lightly

what you do
1. mix first 5 ingredients together in small bowl; reserve 1/4 cup of the marinade for later
2. rinse salmon under cold water, pat dry with a paper towel and place in glass baking dish
3. pour marinade (remember to reserve 1/4 cup for later) over salmon
4. cover and put in refrigerator for an hour or so (occasionally spoon liquid over exposed parts of the fish)
5. place fish on prepared baking sheet and put on middle rack in oven
6. bake for 10 to 12 minutes or until fish flakes easily with a fork (it depends on how thick your filets are, you may need less time; don’t overcook)
7. pour reserved marinade over fish and serve immediately

Serve with yukon gold roasted potatoes or wild rice. Yum!

So, the bottom line is — ladies, celebrate your curves, and men, if we call you a fat head, take it as a compliment.

Enjoy!
Melissa

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