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Fresh Food Alphabet Game

Posted by on Nov. 9, 2009 at 10:30 AM
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A fun game will give us all ideas of foods we may not think of while grocery shopping!

A: artichoke 

by on Nov. 9, 2009 at 10:30 AM
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by on Nov. 9, 2009 at 10:23 PM

SuperFood: Beet Root


An interesting new study shows that drinking beet root juice boosts your stamina and could help you exercise for up to 16% longer.

The theory is that the nitrate contained in beet root juice leads to a reduction in oxygen uptake, making exercise less tiring.

And while the researchers are not yet sure of the exact mechanism that causes the nitrate in the beet root juice to boost stamina, they suspect it could be a result of the nitrate turning into nitric oxide in the body, reducing the oxygen cost of exercise.

In fact, drinking beet root juice reduces oxygen uptake and improves endurance better than any other known means, including training.

Including training!

Obviously, this is big news for endurance athletes.

The Science

Beetroot JuiceThe researchers gave the test subjects 500ml per day of organic beet root juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike.

On another occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests.

After drinking beet root juice the group was able to cycle for an average of 11.25 minutes, which is 92 seconds longer than when they were given the placebo.

Beet root supplementation resulted in a 19% reduction in the amplitude of the pulmonary O2 response during moderate cardio exercise

As an extra added bonus, the group that had consumed the beet root juice also had lower resting blood pressure. (systolic pressure dropped 6 mmHg)

This blood pressure benefit was also found in a 2008 study.

In that study, researchers discovered that within 1 hour of drinking 500ml of beet root juice, volunteers experienced a drop in blood pressure, with the peak drop 3 to 4 hours after ingestion.

Some degree of reduction continued to be observed until up to 24 hours after ingestion.

Researchers showed that the decrease in blood pressure was due to the chemical formation of nitrite from the dietary nitrate in the juice. The nitrate in the juice is converted in saliva, by bacteria on the tongue, into nitrite. This nitrite-containing saliva is swallowed, and in the acidic environment of the stomach is either converted into nitric oxide or re-enters the circulation as nitrite.

The peak time of reduction in blood pressure correlated with the appearance and peak levels of nitrite in the circulation, an effect that was absent in a second group of volunteers who refrained from swallowing their saliva during, and for 3 hours following, beet root ingestion.

This research suggests that drinking beet root juice, or consuming other nitrate-rich vegetables, might be a simple, effective and inexpensive way to reduce blood pressure and maintain a healthy cardiovascular system.


If you are interested in:

  • Lowering your blood pressure
  • Reducing your risk of heart disease
  • Increasing your aerobic endurance
  • and making you cardio sessions feel much, much easier

Drink your beet juice.


My mom used to make this juice for the family when I was a kid. My sisters and I didn't like it much, but it looks like I'm gonna start drinking this juice again. She also made carrot and cucumber juices.

by Member on Nov. 10, 2009 at 9:46 AM


Collard greens are packed with nutrition.  As other vegetables in the cabbage family,
collard greens provide anticancer properties.  They offer an excellent source of
vitamins B6 and C, carotenes, chlorophyll, and manganese.  One cup of collard greens
provides more than 70 percent of the RDA for vitamin C.  Collard greens are also a
very good source of fiber, and several minerals, including iron, copper, and calcium.  
They also offer a good source of vitamins B1, B2, and E.  

In Peace, Unity and Love,    ~Destiny


by Group Owner on Nov. 10, 2009 at 10:26 AM


Radish, Chinese — Raphanus sativus L.1

James M. Stephens2

The Chinese radish is also known as daikon, Japanese radish, Oriental radish, and winter radish.Chinese radish originated in the Orient, as did the common spring or summer radish. Chinese radishes have extremely large roots, some weighing up to 100 pounds. Most are in the 10-20 pound class at full maturity. These big, late maturing radishes were known in Europe much earlier than the smaller kinds. Chinese radishes grown in Florida vegetable garden soils often reach 20 or more pounds.

Chinese radish. 

large roots. 


It is quite common for Chinese radishes to have a leafspread of more than 2 feet. The leaves differ from spring radish types by being greatly notched and spreading from the tops of roots in a rosette fashion. Some varieties form large round to top-shaped roots, while others are elongated and cylindrical in shape. Some commonly available varieties offered by United States seed companies are `Chinese Rose' (round), `Chinese White' (cylindrical), and `Celestial' (same as `Chinese White').


Chinese radishes are seldom grown in Florida gardens, but are grown by a handful of commercial growers of oriental vegetables. Culture is quite similar to that for the common radish. Seeds should be planted ¾ inch deep in the fall (September through October) so that the roots enlarge in the cool months.

Because of the size of the mature plants, they should be spaced from 4-6 inches in rows spaced 3 feet apart. To accommodate the large root size, plant on high raised beds fortified with liberal amounts of organic matter (compost). At each cultivation, work the soil around the root higher and higher as it grows. Some of these roots are 18-24 inches in length, so they require a loose, friable soil. It is interesting that these large long roots often protrude farther above the soil line than into the soil.


Chinese radishes take up to 6 months to reach full size. However, most reach best usable size in 60 or 70 days. They are still tender and edible even when quite large, although when overmature they become pungent and pithy. Varieties vary in degree of pungency, but all tend to have less pungency and better quality during cooler months. Unlike spring radishes, this type of radish is usually cooked rather than eaten fresh. As a cooked vegetable, it is a major food item in Asia and in the United States for Orientals.

by New Member on Nov. 10, 2009 at 3:01 PM

EDAMAME! Low in sodium, a good source of dietary fiber, protein, thiamine, iron, magnesium, phosphorus, copper, folate, manganese and vitamin K! Edamame also has a low glycemic load.



by Group Owner on Nov. 10, 2009 at 3:44 PM


Key benefits of fennel

Fennel is a traditional aid to digestion. It may help to regulate hormone levels and can ease stomach cramps. It is traditionally used for coughs and it can help to counter high blood pressure.

How much fennel should you eat?

The stems and the fronds can be eaten freely. A maximum of 1 teaspoon per day of the fennel seeds is recommended.

Maximising the benefits of fennel

Fennel can be eaten both raw and cooked. Fennel stems must be stored in the fridge and the seeds kept in airtight containers in a cool dark place.

Nutritional values of fennel

Vitamin C5 mg
Potassium440 mg
Zinc0,5 mg
Folate42 mcg
Per 100g raw
by Group Owner on Nov. 12, 2009 at 2:10 PM

Garbanzo Beans!!!

Hummus Recipe
Three cans garbanzo beans drained
Up to one cup juice from beans
Tahini (sesame oil paste)
Three cloves garlic
1 tsp salt (or to taste)
4oz olive oil , plus a little for drizzling
4oz lemon juice

Put the beans into a food processor and add 2 soup spoons of tahini, garlic, salt, olive oil and lemon juice. Process for a minute adding liquid from beans to keep the mixture moving. Check for salt and pour the hummus into a serving bowl. It should be smooth, creamy and thick, but not as thick as tomato paste. Garnich with olive oil and paprika. Serve with pita bread.

by New Member on Nov. 12, 2009 at 4:22 PM



The good: This food is low in Saturated Fat and Sodium. It is also a good source of Vitamin B6, Vitamin B12, Magnesium and Potassium, and a very good source of Protein, Niacin, Phosphorus and Selenium.


we like to marinate, then grill Halibut steaks, especially in the summertime. Try to buy Pacific, rather than Atlantic halibut....the Atlantic is overfished, higher in mercury, and methods of catch contribute to habitat destruction.

here's our favorite marinade:

2TB Horseradish

2TB olive oil

1/2 tsp sea salt

1/2 tsp black pepper

1 tsp fresh oregano

juice from 1 lemon

marinate the fish for about 20-30 minutes, and then grill!


by Group Owner on Nov. 13, 2009 at 11:48 AM

Iceberg Lettuce

The good: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Vitamin B6, Iron and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate and Manganese.

The bad: A large portion of the calories in this food come from sugar

by Member on Nov. 13, 2009 at 2:05 PM



We love this little gem.  It's sort of like a cross between an apple and a potato.



Jicama is great in salads, or cut in cubes and served with a squeeze of lime juice or a dusting of chili powder.


Sometimes called Mexican potato, this root vegetable has a mildly sweet, elusive flavor, and a crisp, moist texture. It looks something like a cross between a potato and a turnip, with a thin brown skin, a round, turnip-like form and tail, and smooth white flesh.




Jicama varies somewhat in size.



Buying and storing tips

Jicama can be found in the produce section of most health food stores, specialty markets, and supermarkets. Look for heavy, dense roots and smooth skin. Store it in a cool, dry place; too much moisture will cause mold.




Jicama is available from November through May.



Preparation, uses, and tips

Wash and peel just before using, as the flesh darkens when exposed to air. Add sliced or grated jicama to salads, or cut it in cubes and serve it with a squeeze of lime juice and a dusting of chili powder. It's a good substitute for water chestnuts in stir-fry dishes.



Nutritional Highlights

Jicama (raw, sliced), 1 cup (100g)
Calories: 46
Protein: 0.86g
Carbohydrate: 10.6g
Total Fat: 0.11g
Fiber: 5.8g
*Excellent source of:
Vitamin C (24mg)


*Foods that are an "excellent source" of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a "good source" of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.




Health benefits and concerns



Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.




Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables-common dietary sources of vitamin C.


Capillary fragility


Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.


High homocysteine


A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.


Multiple sclerosis (MS)


In one survey, researchers gathered information from nearly 400 people (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.


I make a yummy slaw that we typically eat when we have steamed shrimp.  Recipe:


1 large Jicama
1 bunch medium carrots, peeled (about 5)
2 tablespoons kosher salt
2 Granny Smith apples
6 scallions (white and green parts), sliced
1 bunch watercress


Ingredients for Dressing:
3 tablespoons cider vinegar
3 tablespoons honey
2 tablespoons Dijon mustard
1 tablespoon plus 1 teaspoon kosher salt
Freshly ground black pepper
1/3 cup extra-virgin olive oil


Whisk vinegar with the honey, mustard, salt, and black pepper to taste in a small bowl. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream to make a smooth, slightly thick dressing.


With the grating blade, shred the jicama and carrots.


Quarter, core, and shred the apples. Toss the jicama mixture with the apples, scallions, and about 1/2 cup of the dressing. Refrigerate until chilled and the flavors come together, about 1 hour. When ready to serve, toss the watercress with the remaining dressing. Make a ring on a platter with the watercress, and mound the Jicama Slaw in the middle of the ring.






In Peace, Unity and Love,    ~Destiny


by Group Owner on Dec. 2, 2009 at 12:43 AM

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties and is anti-inflammatory.[2]

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Because of its high vitamin K content, patients taking anti-coagulants such as warfarin are encouraged to avoid this food since it increases the vitamin K concentration in the blood, which is what the drugs are often attempting to lower.

Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties.[3]

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