Day 29 - Carrots
 

All our lives we've been told to eat our carrots, they help improve your eyesight. Maybe you've wondered -  what exactly is it about the carrot that is good for my eyes? That would be the beta-carotene. In addition to giving the carrot its name and orange color, it also converts to vitamin A in the body which helps improve vision. The vitamin A forms a purple pigment called rhodopsin the eye needs to see in dim light. Rhodopsin production is spurred by vitamin A, raising the effectiveness of the light-sensitive area of the retina.

 
But that's not all that carrots can do for you. The beta-carotene in carrots is an antioxidant combating the free radicals that contribute to conditions like cancer, heart disease, and macular degeneration. Medical studies conducted in Texas and Chicago indicates that men with the high levels of beta-carotene and vitamin C had a 37% lower risk of cancer than the men with lower levels. Carrots also contain another antioxidant called alpha-carotene. A study conducted in Bethesda , MD concluded that men who consume high amounts of alpha carotene have a lower incidence of lung cancer.

Cooking carrots actually raises the nutritional benefits. The fiber in carrots can trap the beta carotene, making it difficult for your body to extract. By cooking them slightly, you free the beta-carotene, from the fiber, which allows your body to absorb it better. Eating only a half-cup serving per day will give you more than the recommended dosage of beta-carotene. Remember, when you buy carrots raw at the store, you should cut off the leafy tops before storing for maximum vitamin retention.  Getting your carrot-a-day is easy, considering the vegetable's versatility and "blendability". Carrots can subtlety enhance but don't overwhelm. Here are a few ways to put more carrot power on your table.

Toss grated carrot with potatoes for hash browns.

Add grated carrots to sauces, white or red. Grated carrots give body and impart subtle flavor, and they fit any tomato or creamy soup, sauce, or casserole.

Mix finely-ground carrots into peanut butter for a new kind of healthy crunch.

Herb and Vegetable Bread or Biscuits: To your regular dough, add finely grated carrots; minced onion (dried flakes or fresh green); parsley; garlic powder; sprinkle of basil and pinch of oregano or sage. Top it all off with some dried or pesto tomatoes and a few hearty shakes of parmesan cheese.

You can also find carrots in some of your favorite Wholefood Farmacy foods such as Veggielicious, Veggielicious Spice and Farmacy Gourmet V-12 Vegetable Soup.

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Olive Oil
 

n ancient Greece , Hippocrates, the father of Medicine, called it "the great therapeutic". Homer called it "liquid gold" and ancient Greek athletes ritually rubbed it all over their bodies. The health benefits of Olive Oil that had been known and applied for centuries in ancient Greece are now being rediscovered by modern day researchers.
A study published in the March 2004 issue of Medical Science Monitor reported that 2 tablespoons a day of olive oil added to an otherwise unchanged diet in 28 outpatients, ranging in age from 64 to 71, resulted in significant drops in total and LDL cholesterol.

Published studies link the judicious use of olive oil to reducing the effect of a growing list of ailments. For example, Greek women have a 42% lower rate of breast cancer than women in the U.S.

Olive oil is recognized as important in maintaining metabolism and contributes to the development of the brain and bones in children.  It is also recommended as a source of vitamin E for older people.  A natural anti-oxidant, olive oil slows down the natural aging process. It also slows down acid overproduction in the digestive system thereby reducing the risk for ulcers and other gastrointestinal problems.
 
There is also a low incidence of skin cancer among Mediterranean populations, and olive oil onsumption could be a contributing factor to this low skin cancer rate. Olive oil contains significantly higher amounts of Squalene than other seed oils, and Squalene is to a large extent transferred to the skin. German researchers believe that this transfer mechanism is probably accomplished by scavenging singlet oxygen generated by ultraviolet light. Japanese scientists also claim that virgin olive oil applied to the skin after sunbathing could protect against skin cancer by slowing tumor growth.

The Wholefood Farmacy's Heart of Gold is made from Extra Virgin Olive Oil, Walnut Oil, Avocado Oil, Grape Seed Oil, Orange Oil, & 24 Carat Medicinal Gold.  Use it as a sop for whole grain breads, make your own salad dressings or pour it on raw or steamed veggies! Rejuvn8 is a refreshing whole food skin cleanser made from 100% cold pressed Extra Virgin Olive Oil, Grape Seed oil, Sesame Seed Oil, Sea Salt, and Real Lime. It is excellent for deep cleansing and re-hydration of the face and body.  Pamper yourself inside and out with nature's gifts from the olive trees.

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"Higher adherence to the Mediterranean diet was associated with significantly lower risk of developing Alzheimer's disease," the authors report. For each additional point to Mediterranean diet scores (indicating increased adherence to the diet), Alzheimer's risk dropped by 9 to 10 percent. Compared with the subjects in the least adherent group that adhered to a Mediterranean diet the least, subjects in the middle had 15 to 21 percent lower risk of developing Alzheimer's disease, and those in the highest group had a 39 to 40 percent lower risk, suggesting a significant response effect.

"We conclude that higher adherence to the Mediterranean diet is associated with a reduction in risk for Alzheimer's disease," they say.  In addition, they say that the beneficial effects of the Mediterranean diet for non-neurological conditions have been previously shown to be generalized to different populations, and that the current study provided the opportunity to examine the effect of this diet for a neurological disease in a multiethnic community in the U.S.

When it comes to getting your 5 servings of fruits and veggies everyday, the Wholefood Farmacy is the easiest way.  When healthy foods are delicious and convenient everyone in your home, especially the children, will benefit.  Keeping some Wholefood Farmacy foods on hand can help you "bridge the gap" when you just don't have the time.  Have you and your children had your 5 servings of fruits and veggies today?

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Bananas
 

Research has proven that just two bananas provide enough energy for a strenuous, 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. Bananas can also help us overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Research published in the January 2005 issue of the International Journal of Cancer suggests that regular consumption of whole fruits and vegetables, especially bananas, is highly protective against kidney cancer. The results of this large population based prospective study (13.4 years) of 61,000 women aged 40-76, show that women eating more than 75 servings of fruits and vegetables per month cut their risk of kidney cancer by 40%.  Among the fruits, bananas were found to be especially protective. Women eating bananas four to six times a week cut their risk of kidney cancer by 50% compared to those who did not eat bananas.

A group called MIND, the largest mental health charity in England , did a study amongst people suffering from depression and found that many felt much better after simply eating a banana. This is because bananas contain Tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

Two-hundred students at a Twickenham ( Middlesex , UK ) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Bananas have also been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. In one study, a simple mixture of banana and milk significantly suppressed acid secretion.  The nutrients in bananas help activate the cells that compose the stomach lining, so they produce a thicker protective mucus barrier against stomach acids.  Bananas also contain compounds known as protease inhibitors which help eliminate bacteria in the stomach that are the primary cause of stomach ulcers.

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to help with high blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

Try making a banana smoothie with Phi Plus!  Blend one banana with 2 oz. of Phi Plus, your choice of milk and a few ice cubes. It is delicious beyond words, a very healthy treat, and the kids will love it!

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Grapes
 

Eating fresh grapes may prevent the accumulation of harmful oxidized cholesterol as well as the development of atherosclerotic lesions. According to the study, as reported in the Journal of Nutrition (vol. 135, pp. 722-728, 2005.), naturally occurring antioxidants in fresh grapes known as polyphenols are believed to be responsible for this beneficial impact.

In order to ensure the scientific validity of grape health studies, a representative sample of fresh California grapes was collected, freeze-dried and ground into an edible grape powder. The grape powder used in this study contains all of the biologically active compounds found in fresh grapes.

"We found a remarkable reduction in the development of atherosclerosis following consumption of grape powder," said principal investigator Bianca Fuhrman, Senior Scientist at the Lipid Research Laboratory headed by Dr. Michael Aviram at the Rambam Medical Center in Israel . "Grapes contain an abundance of powerful antioxidants that appear to inhibit an array of critical factors that can cause atherosclerosis."

Atherosclerosis, also known as hardening of the arteries, is the result of cholesterol build-up on the arterial wall, which leads to blockage of the vessels that supply blood to the heart or the brain, resulting in a heart attack or stroke, respectively. Blood cholesterol is carried throughout the body by two lipoproteins. Low density lipoprotein (LDL), also known as the "bad" cholesterol, deposits cholesterol in arterial walls when it is present in excess. High density lipoprotein (HDL), or the "good" cholesterol, removes the excess cholesterol from the arteries to the liver and out of the body. When cholesterol is damaged by oxidation, such as oxidized LDL cholesterol, it is more easily deposited in the arterial walls, leading to a blockage of the vessels. Diseases caused by atherosclerosis are the leading cause of illness and death in the U.S.

Dr. Fuhrman's study showed that grape polyphenols reduced oxidative stress, increased serum antioxidant capacity, reduced cell uptake of oxidized LDL cholesterol and decreased the oxidation of LDL in general. These processes eventually reduce the accumulation of cholesterol in the cells and prevent foam cell formation, thus inhibiting the development of atherosclerosis.

"We are pleased to see studies such as this further the mounting evidence that grapes exert a protective role in heart health," said Kathleen Nave, president of the California Table Grape Commission. "Importantly, this work provides insight that grapes impact a number of mechanisms that may lead to a reduction in atherosclerosis."  

Make 5 to 10 servings of fruits and vegetables per day your goal and lead your children towards a life of health, happiness, vitality, and longevity.

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