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Posts Tagged ‘broccoli’

Are you a supertaster?

What’s a Supertaster, you ask?

Well, I hate to brag, but that would be me. I’m a supertaster. It’s kind of like being Wonder Woman without the warrior princess gadgets. My super powers are in my taste buds, not in indestructible click-click bracelets or projectile tiaras.

Okay, I’ll be honest. It’s not that big of a deal—25% of us are supertasters. We’ve inherited a higher-than-normal number of taste buds and are typically more sensitive to strong, bitter foods. Think raw broccoli, Brussels sprouts, cauliflower, cabbage, grapefruit juice, whiskey, wine, dark chocolate, coffee. We don’t like those foods.

Although I have the supertaster genotype, I do like (have come to like) all those choices with the exception of whiskey. I’ll get to that in a minute, but first, let’s take a brief look at the genetics behind food dislikes—or variations of that theme. Maybe your kid is a “picky eater” for a reason.

Supertaster’s have cell proteins on their tongues that detect intense, bitter flavors. All genes encode proteins with information from our DNA. I happen to have the gene that is the protein blueprint for an overwhelmingly bitter taste. But what makes all this interesting is the mix of our genes and our personal and environmental variations. I’ve managed to override some of my genetically predisposed, taste quirkiness by tweaking the quality of the food. That, and my willingness to experiment. Some of these bitter foods are incredibly healthy and contain cancer-protective substances, so broccoli, cauliflower, cabbage, and Brussels sprouts have become favorites of mine. That’s my phenotype at work. I haven’t turned the gene off, I’ve simply tweaked the stimulus (my food environment) in a positive way to pull a fast one on my supertaster gene.

Let’s take this one step further. By purchasing high quality versions of these foods (fresh, organic) and taking the time to prepare them in a way that accentuates the flavors I that I do like, I end up supplying my body with phytonutrients (plant chemicals) that promote good health. That way, I can get my foot (phytonutrient) in the door (cell) to turn certain other genes off or on. I can discourage disease-promoting genes and encourage health-warrior genes. We have the power to do that.

Back to supertaster foods. I don’t like raw broccoli, cabbage, or cauliflower, but I do like all those vegetables drizzled with a small amount of olive oil, dusted with Simply Organic All-Purpose Seasoning, sprinkled with sea salt and freshly ground pepper, and lightly roasted. I don’t like most types of coffee (Starbucks is over-the-top bitter to me) or most types of wine, but I do like my mellow, organic, breakfast blend coffee mixed with a little coconut milk and I love having a glass of nice, smooth red wine. But, a lot of wine does taste bitter and acidic to me, to the point that I literally turn up my nose and shiver. There are only a few dark chocolates that I like and I much prefer them topped with a little sea salt. Grapefruit juice I can totally do without. I’m also a salt-aholic, but only with good quality sea salt. Salt masks bitterness, so it makes sense that supertasters are heavy-handed with the salt grinder.

Are you wondering how I know I’m a supertaster?

I took the test. Researchers have discovered a chemical that, when applied to a strip of paper and placed on the tongue, distinguishes between non-tasters, medium-tasters, and super-tasters. I ordered the test strips and was overwhelmed by the bitter taste. Seriously bitter. I actually thought I’d be a non- or medium-taster because I like most of the foods on the list, but after the test and some thought, I realized that I’ve simply adjusted to being a supertaster. I had a couple of other people take the test and they had absolutely no reaction. None. They didn’t taste anything. I couldn’t believe it as I could hardly stand the taste. Apparently supertasters experience flavors with about three times the intensity of others.

Why do you think some people are supertasters? Is that an evolutionary advantage or a disadvantage?

Say you’re out doing some gathering during the Paleolithic era and you grab a handful of leaves. You take a bite, find the leaves extremely unpleasant, nasty-tasting and bitter, so you spit them out. Maybe you just saved yourself from an untimely death due to ingesting toxic plant chemicals. Good one. I’m glad I’m a supertaster.

But wait, food was scarce back then. You can’t be picky. My non-taster neighbor will eat anything, therefore having more chance of survival when times are tough.

What’s your theory? Are you a supertaster? Is that good or bad?

While you think about it, here’s a recipe for roasted broccoli and cauliflower.

Roasted broccoli and cauliflower
1 cup broccoli florets
1 cup cauliflower florets
2 to 4 cloves garlic, minced
olive oil
Simply Organic All-Purpose Seasoning (I have nothing to do with this company, I just love this seasoning and use it on everything.)
Sea salt and freshly ground black pepper

1. Preheat oven to 425 degrees
2. Place florets in a medium bowl, drizzle with olive oil and toss to cover. Sprinkle with herb seasoning, sea salt, and pepper. Toss again.
3. Place florets in a shallow baking dish and sprinkled with garlic.
4. Place baking dish on the center rack of oven and roast for about 25 to 30 minutes, or until lightly browned. Stir occasionally to insure even browning.

Note: Broccoli stalks are wonderful roasted. All these foods are almost undetectable used raw in small amounts blended into smoothies.

Okay, what do you think? I’m curious. What’s the point of the supertaster gene? Did it evolve as a protective mechanism or was it a detriment to survival?

Peace, love and the wonderful world of genetics!

(for girls only) nutrition for women

Last month I did a blog post on super foods for men. I also threw in some basic (and not so basic) differences in male and female brain function. This time I’ll focus on us girls.

Is there a better place to start than hormones and chocolate? Maybe fashion, hats, and shiny things. I’ll see if I can weave them all together, but the launching pad has to be hormones. A brain sloshing around in a pool of estrogen looks and behaves quite different from a brain infused with testosterone. I touched on a few cognitive gender differences in my last post, but since I find this so fascinating, I think I’ll keep this neuro-thread going.

I’m a research nerd and guess what I’ve discovered after logging zillions of hours reading scientific papers (plus, years of field study)?

Men really are from Mars.

Before you jump to the conclusion that I might be gender-biased in my observations, I’ve also discovered that women are from BabbleOn. See – if I was going to fudge my findings, I’d pick something far more flattering.

Here’s the deal. Women do better than men on tasks that require verbal communication and memory of personal experiences. Men excel in the manipulation of complex spatial information.

What does that mean?

Women talk a lot and remember everything. Men can park 2 cars, 1 motorcycle, 3 mountain bikes, a fishing boat, a side-winder circular saw, 6 pairs of skis and 300 pounds of camping gear in a 2 car garage.

Like I said before, we’re different.

Back to the hormone part. Scientifically speaking, aside from all the other stuff estrogen does, it also provides females with the ability to outperform males in associating stimuli across time. It even shows up in more adult-generated neurons in our hippocampus.

What’s a hippocampus, you ask?

It’s a little doo-hickey in the brain that just so happens to be a long-term memory consolidation station and an emotional storage bin. It’s like a jewelry box for stuff you can dig up and throw into a heated conversation years later.

So think about that one for a minute.

Estrogen, emotions, new neurons, and memory storage? It’s no wonder we never forget things men do (or, don’t do). Sorry, but I have to take this one step further (female trait, babbling on). Gender differences in memory and learning are facilitated by differences in hormones and brain anatomy. But it doesn’t stop there. That also gives us the ability to further change our brain anatomy by forming new neurons. The actual structure of the brain changes allowing us to remember more stuff you guys did for longer periods of time.

Like f o r e v e r.

Oh my gosh, it’s a self-perpetuating cycle.

Although I took a rather convoluted, gender-driven journey to get here, I want to stress the importance of balancing blood sugar (glucose) and hormones when it comes to women’s health. Those two things form the foundation for radiant energy, stable emotions, and better stuff in your jewelry box – both pleasant memories and shiny things.

To function optimally, the body must maintain blood sugar levels within the proper ranges. Extreme fluctuations cause roller-coaster hormones, which can lead to hissy fits, dish tossing, and crying jags. It also leads to all kinds of health problems down the road. We can avoid the drama by keeping glucose and hormones in balance. That starts with nutrition and exercise. Yoga is my preferred form of movement-induced, hormone balancing (pun intended). Here are my food favorites.

Melissa’s top 10 super-foods for women (in no particular order)

1. Cinnamon
Cinnamon has a long history as a functional food. Not only does this sweet spice smell and taste wonderful, it also helps control blood sugar and makes you feel full longer. It’s anti-microbial, helps fight candida and is a good source of fiber, calcium and iron. I add about a teaspoon of cinnamon to all my smoothies. I also sprinkle it over yogurt, add it to homemade granola, power bars and whatever else I can think of. I try to eat at least a teaspoon of cinnamon a day.

2. Broccoli
According to cancer researchers at the University of Michigan, a natural compound in broccoli inhibits breast cancer stem cells and helps block their self-renewal pathway. There are all kinds of studies regarding cruciferous veggies (broccoli, cauliflower, Brussels sprouts, cabbage, bok choy and similar green leafy vegetables) and their positive role in cancer prevention. Good stuff!

3. Fiber
Although not a food per se, fiber is so important for blood sugar balance, weight loss, and overall health. I’m a huge fan and eat way more than the recommended amount. For a detailed post I did on fiber several years ago, check here. You’ll find all the information you need to boost your fiber intake. Make sure you do it slowly and drink lots of water.

4. Avocados
Avocados are high in fat, but it’s a healthy fat and worth adding to your arsenal of super foods. Plus, if you add avocado to a big green salad or a fresh salsa mix, you greatly increase the absorption of the other nutrients. Carotenoids (in tomatoes, peppers, carrots, greens, etc.) are fat-soluble nutrients that need to tag along with high-grade fat to be adequately absorbed and assimilated. Avocados are also a low-carb, high-fiber food source, which is great for balancing blood sugar and hormones (once again, so important).

5. Coconut
Another high fat food, but again, this is good stuff, so don’t be fat-aphobic. The key is to be very picky about your fats. Please check here for a detailed post I wrote a couple of years ago on the health benefits of coconut. I love the stuff! Eat it, cook with it, put it on your skin, slather it on your hair.

6. Dark chocolate and red wine
Hey, what can I say? Girls are programmed to lust after chocolate. Resveratrol, a substance in cacao and red wine, is the “it” supplement right now. But, in most cases, I believe we’re better off eating the whole food rather than taking supplements. Treat yourself on occasion (moderation, moderation) and eat a small chunk of high-grade dark chocolate. You might even pair it with 4 ounces of a nice Pinot Noir.
Past resveratrol posts: dark chocolate as health food, enlightened hot chocolate, carnival of love (red wine)

7. Beets and berries
Those of you who have following this blog for the past 4 years know I’m passionate about beets. Ridiculously so. I’ve been a beet girl my entire life. My mom says I ate them as a baby and grew up thinking they were dessert. I was lucky. I had a mom who fed me beets, spinach, and broccoli during the explosion of processed foods. I can’t remember ever having a Twinkie, sugary cereal, or Hamburger Helper. We ate real food, made from scratch. There are so many studies linking the nutrients in beets to good health that I won’t even try to list them all. Just trust me, they’re amazing. I have a lot of beet blog posts in my archives, but since summer is around the corner, here’s an ice cream recipe.

8. Apples
Apples are high in fiber, help balance blood sugar in several different ways (they’re magic), are anti-inflammatory, high in antioxidants, support healthy gut bacteria and are packed with goodness. Studies show positive results with age-related health problems as well (macular degeneration, Alzheimer’s, osteoporosis, etc.). I’m taking this “apple a day” thing seriously. Apples are sprayed with some seriously nasty stuff, so choose organic.

9. Swiss chard and leafy greens
Greens are true super foods. All greens are great sources of beneficial plant nutrients, but I’ll focus on Swiss chard since I’m on my “balance your blood sugar” rant. There’s a substance in chard (syringic acid if you must know) that has warrior princess power when it comes to blood sugar regulation. Chard (like beets) also contains a group of phytochemicals called betalains, which are high in antioxidants, are anti-inflammatory and promote detoxification.

10. Chick peas
How could I not include chick peas?  Lucky for us, these little nutrient-dense namesakes help regulate blood sugar and are packed with fiber. I know, this blood sugar/fiber thing is getting tiresome, but it’s so important for long-term health, artful aging and hormone balance. Chick peas are also super high in the mineral manganese, which is an antioxidant involved with energy production. Who doesn’t want more energy? Check here for one of my favorite roasted chick pea recipes from Shirley at GFE.

Just as important is what you don’t eat. Avoid processed foods, refined sugar, soda pop, too much caffeine or alcohol, and junk food. Stick to whole foods with an emphasis on veggies and fruit.

Peace, love, and real food!
Image of Robert Lewis Reid painting courtesy of Wikimedia Commons.


Disclaimer: All material on this website is provided for informational and educational use only and should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.
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