the-vu

By Monique N. Gilbert, B.Sc.

Want to give your body a boost in health and healing? Then you may want to add some fresh pineapple and pineapple juice to your diet. Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which plays a major role in the body’s healing process.

Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing. According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion.

Pineapples provide an ample supply of vitamin C too, a commonly known antioxidant that protects the body from free radical damage and boosts the immune system. Vitamin C helps build and repair bodily tissue and promotes wound healing. The body uses vitamin C to help metabolize fats and cholesterol, absorb iron, and synthesize amino acids and collagen. Collagen is one of the primary building blocks of skin, cartilage and bones. Vitamin C also decreases the severity of colds and infections.

Furthermore, due to its high vitamin C content, pineapples are good for your oral health as well. A study conducted at the State University of New York at Buffalo found that vitamin C can reduce your risk of gingivitis and periodontal disease. Besides increasing the ability of connective tissue to repair itself, vitamin C also increases the body’s ability to fight invading bacteria and other toxins that contribute to gum disease. Periodontal disease, which destroys gum tissue and underlying jaw bones, has been linked to heart disease, stroke and type 2 diabetes.

So if you want a natural way to enhance your body’s healing mechanisms, promote overall good health and tantalize your taste buds, pineapples are the way to go. Choose the fresh fruit because it has the most healing properties. Unfortunately, most of the bromelain in canned pineapple is destroyed due to the heat used in the canning process. When choosing a fresh pineapple, do not judge ripeness solely based upon color. There are several varieties on the market that range from green to golden yellow. The most important factor in determining ripeness is smell, let your nose help you decide. Ripe pineapples give off a sweet, fresh tropical smell. Avoid pineapples that give off an unpleasant odor or have any soft spots or areas of dark discoloration. Once home, let the pineapple sit on your counter at room temperature until ready to use. This will preserve its sweet and tangy flavor.

To prepare pineapple, you need to peel it, remove the eyes (the thorny protrusions within the puffy squares of the skin) and the fibrous center. First, cut off the top and bottom of the pineapple with a sharp knife. Place the pineapple upright on a cutting board and carefully slice off the outer skin. With a sharp paring knife or the end if a vegetable peeler, remove the eyes. Don’t cut too deep, just enough to lift out the section that contains the eye. Then, remove the fibrous core. One way to do this is to cut the pineapple lengthwise into 4 wedges (quarter it) and cut around the fibrous center core. Another popular way is to slice the pineapple crosswise and remove the cores individually with a cookie cutter. Once the fruit is prepared, it can be diced and eaten fresh, added to salads and entrees for an exotic flavor, or made into tasty tropical drinks.

Here is a delicious, nutritious, cholesterol-free smoothie recipe high in bromelain, vitamin C, potassium, thiamin (vitamin B-1), riboflavin (vitamin B-2), iron, fiber and isoflavones.

Tropical Fruit Smoothie
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1 frozen banana
1 cup fresh pineapple
3/4 cup soymilk
1 tablespoon honey or sugar (optional)
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Blend all of the above ingredients in a food processor or blender for 1-2 minutes, until smooth and creamy.
Makes about 2-3/4 cups (2 servings)

Copyright © Monique N. Gilbert – All Rights Reserved.

About this writer: Monique N. Gilbert, B.Sc., is a Health Advocate, Certified Personal Trainer/Fitness Counselor, Recipe Developer, Freelance Writer and Author. Visit her site at http://www.geocities.com/virtuesofsoy/

Monique N. Gilbert, Soy Food Connoisseur, Recipe Developer and Author of… “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

By Monique N. Gilbert

Want to increase your vitality and improve your overall well-being? Then try eating more fiber every day. According to the American Heart Association (AHA), fiber is important for the health of our digestive system as well as for lowering cholesterol.

Dietary fiber is a transparent solid carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines.

It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don’t have as much contact with the intestinal walls. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber a day.

Unfortunately, many people are not eating this much fiber. The reason is the conventional animal-based Western diet, which is high in saturated fat and low in fiber. This type of diet is causing serious concerns. Heart disease and stroke have become major health problems in most developed countries, and are rapidly increasing in prevalence in many lesser developed countries.

This is mainly due to the global influence of the typical Western diet. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke.

The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage. Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Soybeans and legumes are high in protein and soluble fiber.

Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy-based products, such as textured soy protein and tempeh, help in preventing and treating colon cancer. Soybeans and other legumes are excellent sources of fiber.

An average serving of cooked dry beans contains about 10 grams of fiber. Whole soybeans and foods made from them, such as soy flour, textured soy protein (also known as TVP) and tempeh, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber due to the way they are processed. Tofu, for example, leaves most of its fiber behind in processing when the milk is squeezed from the soybean.

Reading the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food is always wise.

Examples of Dietary Fiber:

1 cup of cooked dry beans = 9-14 grams of fiber

1 cup of raisin bran cereal = 8 grams of fiber

1/2 cup of soy tempeh = 7 grams of fiber

1/2 cup of soy flour = 6 grams of fiber

1/2 cup of edamame (whole green soybeans) = 5 grams of fiber

6 Brussels sprouts = 5 grams of fiber

1 medium apple = 4 grams of fiber

1 cup of carrot strips = 4 grams of fiber

5 dried plums (prunes) = 3 grams of fiber

1/4 cup of whole wheat flour = 3 grams of fiber

1 cup pineapple juice = 2 grams of fiber

1/2 cup of tofu = 1 gram of fiber

Recipe:

Try this wonderfully delicious heart-healthy high-fiber dip recipe, which can also be used as a sandwich spread.
Hummus (Dairy-Free)

2 cups cooked garbanzo beans or white beans

2 tablespoons tahini (sesame seed paste)

2-1/2 tablespoons lemon juice

1 clove garlic

1/3 cup soymilk

1/2 teaspoon salt

1. Place beans, tahini, lemon juice, and garlic in a food processor. Blend for a full 1-2 minutes, until a paste is formed.
2. Add soymilk and salt. Blend until it’s smooth and creamy.
3. Transfer to a container and refrigerate to chill.
4. Serve as a dip with crackers, pita bread wedges or fresh cut up vegetables; or as a spread with pita bread or tortillas.

Makes 2-2/3 cups (4-6 servings)

This recipe is from Monique N. Gilbert’s book “Virtues of Soy: A Practical Health Guide and Cookbook” (Universal Publishers, 2001, pp. 86-87).

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com

By Raymond J G Wells

In these health conscious times salads are increasingly becoming a more prominent part of the average household’s  diet. “Conventional” side salads, of course, have long been a feature of many cuisines but throwing our conservative instincts to one side and not being squeamish, can result in some delectable salad offerings, which are tasty, healthy and very colorful. Gastronomy, the science of good eating, is all about balance, taste, color and texture and salads can certainly help meet those requirements as well as being as great accompaniment to a savory course.

Soft-fruits such as strawberries, for which the British Isles  are renowned, are traditionally eagerly devoured with a smattering of caster sugar and a whirl of whipped cream. However, strawberries can also be part of a salad and will certainly add color to your creations. How about a nice cucumber and strawberry salad called Salad Elona?

Salad Elona

Here is a recipe, Salad Elona, a cucumber and strawberry salad, which might be considered a tad different and unusual and even an odd combination but it really  works! Throw caution to the wind for this yummy salad goes very well with the likes of cold chicken as well as delicately flavored fish such as  salmon and turbot. It is simplicity itself to prepare!

Ingredients:

1 small cucumber

12 large fresh strawberries

2 teaspoons dry white wine or white wine vinegar

Salt and black pepper to taste

Pinch of parsley

Method:

First peel the cucumber and slice very thinly. Hull and wash the strawberries and cut them into wafer thin even slices. Arrange in a decorative pattern on a shallow serving dish, so that the colors contrast. Then season lightly with the salt and freshly ground black pepper and sprinkle with the white wine or vinegar. Chill for about one hour before serving and add a pinch of parsley.

There you have it. A zesty, tangy, colorful salad which goes extraordinary well with slices of cold chicken breast or as a accompaniment to Pan Fried Salmon or Grilled Turbot. For vegetarians it could also be a suitable accompaniment to a vegetarian main meal. Finally, open up bottle of chilled white wine and enjoy !

Bon Appetite!

Writer: Raymond Wells is a British born economist and writer currently living and working in Malaysia. He has writing credits in print magazines such as Frequent Traveller, Home & Country,Townswoman and International Living and in on line publications such as Mad Dogs Breakfast, the-vu, Zinos.com, Word Archive.com and Scribe and Quill.

By Monique N. Gilbert

Antioxidants are compounds that prevent or repair damage to cells caused by pollution, sunlight, and normal body processes.  These elements cause oxidation in our body, which produce dangerous chemical compounds called free radicals.  These compounds are highly reactive and have the potential to damage DNA, causing mutations that can result in the malignant transformation of cells.  Free radicals can easily cause harm to the immune system, whose cells divide often.  They may also be responsible for some of the changes of aging.

We can help the body in its ability to scavenge and destroy free radicals, before they cause harm, by supplying it with natural substances that act as antioxidants.  These substances block the chemical reactions that generate free radicals in the first place, and destroy the ones that have already been formed.

Many laboratory studies have documented the strong antioxidant properties of soy isoflavones in the fight against heart disease.  Oxidation, the same process that leads to rust on metal, causes fats to harden and form the blockages that damage arteries.  Isoflavones incorporate into lipoprotein particles, such as LDL, and protect them from oxidation.  This antioxidant effect can reduce the onset of atherosclerosis by decreasing LDL accumulation in blood vessel walls.

A reduced level of oxidative damage is also associated with a decreased risk of cancer.  Research has found that the antioxidants in soy foods efficiently and effectively protects cells from free radical damage while boosting the immune system.  This, in turn, helps to prevent cancer and premature aging.

Here is a delicious antioxidant-rich, cholesterol-free, heart-healthy and cancer preventing salad dressing.

Creamy Garlic Salad Dressing

4 ounces silken tofu (1/3 of a 12-ounce block)

4 tablespoons soymilk (1/4 cup)

1 clove garlic

1-1/2 tablespoons extra virgin olive oil

2-1/4 teaspoons vinegar

1 teaspoon Dijon mustard

1 teaspoon sugar

1 teaspoon parsley flakes

1/2 teaspoon salt

1/4 teaspoon garlic powder

1.  Blend ingredients in a food processor until it’s creamy smooth.

2.  Transfer to a jar or bottle and completely chill.  Refrigerate at least 20 minutes to allow dressing to thicken, and flavors to meld.  The longer it chills the better it tastes.  Serve over a Mixed Green Salad.

Makes about 1 cup (4-6 servings)

This article and recipe are excerpts from the book “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert (Universal Publishers, $19.95, available at most online booksellers).  http://www.virtuesofsoy.com

Monique N. Gilbert, B.Sc., has received international recognition for helping people get healthier, feel better, look younger and live longer. Through her coaching program and writings, Monique motivates, inspires and teaches how to naturally enhancing your health, happiness, energy and longevity with balanced nutrition, physical activity and tranquil living environments. Monique believes it is her mission to educate and enlighten everyone about the benefits of healthy eating and a vibrant stress-free lifestyle. For more information, visit her website – http://www.MoniqueNGilbert.com