Cooking Shows

Wrinkly Prunes for Heart and Bone Health!

Hello and welcome to today’s edition of Cooking with Fey! Friday is again upon us and we are going to explore what happens to a plum when it is dehydrated and becomes a PRUNE.

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Prunes are a dried out plum, which are members of the Prunus genus and are related to other delicious foods like peaches, nectarines and oddly enough, almonds. Wrinkly prunes have health benefits to add to your diet such as: reducing free radicals in the body, keeping our red blood cells healthy and protecting our heart. These elements are wonderful for those of us with Atrial Fibrillation, as we can use all the help we can get to help our hearts function better and safer.

Prunes are also an excellent source of:

  • Soluble and Insoluble Fiber
  • Iron
  • Boron
  • Vitamin A
  • Vitamin K
  • Potassium
  • Antioxidants

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Now, you may be thinking, “what’s with all this fancy fiber?” But worry not, I am about to explain what on earth these different types of fiber are, and why you should care.

Soluble Fiber is like the police force of the body. This type of fiber attaches itself to cholesterol particles in the body and helps them to be removed when we visit the restroom. This is very important because it helps to reduce the body’s overall cholesterol levels, which can be a contributing factor to heart disease.

Insoluble fiber can be thought of like a massive sponge in the large intestines. This type of fiber draws in water and helps regulate the movement of food through our intestines. So if you are having problems going to the restroom, then the insoluble fiber in prunes can help.

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Prunes also contain minerals like iron. Iron is a vital part of hemoglobin, which is the stuff found in red blood cells that is responsible for carrying oxygen throughout the body. This means that if your body doesn’t have enough healthy red blood cells, your body isn’t getting enough oxygen. A lack of oxygen in the body can make you feel fatigued, like your brain is in a “fog” or decrease your immune system.

Another mineral in prunes that you may not have heard of is boron. Boron helps activate fibroblasts of the skin after an injury to speed up the healing process. This mineral also spurs bone and tissue repair throughout the body, and dentists love boron because it helps keep our teeth and gum tissue healthy. Boron is also useful for reducing inflammation, which is great if you aren’t an avid flosser in between dental visits.

Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that prunes can help the nervous system regulate muscle movements more effectively.

As you may know, prunes contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

Polyphenol antioxidants found in prunes have a fantastic impact on bone maintenance reduce the chances of developing heart diseases or diabetes. The reason for this is because polyphenols are powerful anti-inflammatories that can help those who suffer from joint inflammation or lung problems. Prunes contain over twice the polyphenol content of peaches or nectarines, so they are a great option for individuals struggling with inflammation problems.

Prunes have been found to contain adiponectin, a hormone responsible for blood pressure regulation. Researchers Parvin Mirmiran, Zahra Bahadoran and Fereidoun Azizi conducted a study on functional foods in the diet and their impact on managing type two (2) diabetes. The researchers uncovered that prunes, and other such foods, can have a positive impact for diabetics by the food’s antioxidant and bioactive compounds helping the body to manage these complicated conditions.

In addition to helping regulate blood pressure, prunes also help us protect our heart. Heart health is a serious matter, and as someone with a heart condition I can attest to how awful it is to have problems with one of our most vital organs. Prunes and their juice has been proven to lower blood pressure, overall total cholesterol levels and the bad LDL cholesterol that we all need to avoid. The fiber, potassium and antioxidants found in prunes are being shown to have positive impacts on the risk of developing heart disease later in life.

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Pretty Plums for Exceptional Health!

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Hello and welcome to today’s installment of Cooking with Fey! Since today is Friday, we are going to explore a stone fruit that goes well in recipes or eaten fresh off the tree, the PLUM.

Plums are members of the Prunus genus and are related to other delicious foods like peaches, nectarines and oddly enough, almonds. Pretty plums have health benefits to add to your diet such as: reducing free radicals in the body, regulating our blood sugar and protecting our heart. These elements are wonderful for those of us with Atrial Fibrillation, as we can use all the help we can get to help our hearts function better and safer.

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Plums are also an excellent source of:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Potassium
  • Copper
  • Manganese

Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

Vitamin C is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then plums might be the answer you’ve been looking for.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a paper cut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that plums can help the nervous system regulate muscle movements more effectively.

Copper is a very vital mineral that every part of the body needs in order to function. Why, you might ask? Because copper helps our bodies make red blood cells, keep our nerve cells healthy and support our immune system. Copper also helps our body form collagen, absorb iron from the food we eat and assists in energy production. That sounds like a super important mineral to me!

Think of manganese as a superhero for our bones. This mineral helps bones grow and then maintain their density. Manganese, when combined with calcium, zinc and copper, supports bone mineral density in any age of human development. However, this is very important in our active ageing populations. As you may have heard, when we age our bones begin to lose their density. This can cause bones to become weak and break easily, so manganese is important to make sure we are ingesting enough of as we get older.

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As you may know, plums contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes. These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

Polyphenol antioxidants found in plums have a fantastic impact on bone maintenance reduce the chances of developing heart diseases or diabetes. The reason for this is because polyphenols are powerful anti-inflammatories that can help those who suffer from joint inflammation or lung problems. Plums contain over twice the polyphenol content of peaches or nectarines, so they are a great option for individuals struggling with inflammation problems.

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Plums have been found to contain adiponectin, a hormone responsible for blood pressure regulation. Researchers Parvin Mirmiran, Zahra Bahadoran and Fereidoun Azizi conducted a study on functional foods in the diet and their impact on managing type two (2) diabetes. The researchers uncovered that plums, and other such foods, can have a positive impact for diabetics by the food’s antioxidant and bio-active compounds helping the body to manage these complicated conditions.

In addition to helping regulate blood pressure, plums also help us protect our heart. Heart health is a serious matter, and as someone with a heart condition I can attest to how awful it is to have problems with one of our most vital organs. Plums and their juice has been proven to lower blood pressure, overall total cholesterol levels and the bad LDL cholesterol that we all need to avoid. The fiber, potassium and antioxidants found in plums are being shown to have positive impacts on the risk of developing heart disease later in life.

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Protect Yourself With Tasty Tomatoes

Hello and welcome to today’s installment of Cooking with Fey! On this breezy fall Friday we are going to exploring a fruit from the nightshade family that is commonly lumped in with vegetables, the tasty tomato.

Tomatoes are a native to South America that have health benefits to add to your diet such as: reducing free radicals in the body, battling certain cancers and assisting with the management of heart conditions or anemia.

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Tomatoes are also an excellent source of:

  • Vitamin C
  • Potassium
  • Folate
  • Vitamin K
  • Vitamin A and Beta-Carotene
  • Antioxidants such as Lycopene and Zeaxanthin

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Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then tomatoes might be the answer you’ve been looking for.

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that tomatoes can help the nervous system regulate muscle movements more effectively.

While folate, which is one of the B-vitamins, is important for tissue growth and normal cell function. Further, folate is especially important for pregnant women and our active aging populations.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

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Vitamin A is necessary for human growth and development, cell recognition, sight, proper immune system function, sexual reproduction, as well as helping the heart, lungs, and kidneys to function normally. While Vitamin A sounds like a miracle, be careful how much you take. If you ingest too much it can be harmful to the body. Most doctors recommend that adult men consume 900 mcg per day, and women take 700 mcg per day to stay within healthy levels.

And if you’ve ever seen a red or orange fruit or vegetable, chances are that it contains Beta-carotene. This antioxidant is used by the body to create Vitamin A, which as we discussed in the previous paragraph, can help the body see better, support a healthy immune system, and protect our heart, lungs and kidneys.

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As you may know, tomatoes contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

Lycopene is one such antioxidant that is found in cell membranes. This antioxidant helps maintain cell integrity when it is under assault by toxins or free radicals. Some scientific research has discovered that lycopene could be useful in lowering the risk of prostate cancer in men.

Zeaxanthin is an important antioxidant for our eyes. Researchers from Nutrition & Metabolism found that Zeaxanthin increases the optical density of several macular pigments, meaning it protects our eyes against the development of macular degeneration. Scientists from Investigative Ophthalmology and Visual Science made similar discoveries in their research of Zeaxanthin.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

So go ahead, grab a handful of tomatoes and enjoy the benefits this amazing food has to offer!

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Enjoy The End of Summer With Some Delicious Cherries

Hello and welcome to today’s installment of Cooking with Fey! On this beautiful sunny Friday we are going to continue exploring iconic summer foods and dive into another delicious warm weather food, cherries.

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Aside from comforting thoughts of delicious pie, cherries have health benefits to add to your diet such as: reducing free radicals in the body, help us sleep better at night, battling certain cancers and assisting with the management of heart conditions or diabetes. Cherries are also an excellent source of Vitamin C, Potassium, antioxidants that fight free radicals inside the body and melatonin.

Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then cherries might be the answer you’ve been looking for.

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Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. Just one cup of this fruit contains approximately the same amount of potassium as a small banana, and can help the nervous system regulate muscle movements more effectively. Sweet cherries are also rich in beta carotene, vitamin C, anthocyanins and quercetin, which some scientists are discovering mix together in a powerhouse cocktail to combat certain forms of cancer.

As you may know, cherries are a stone fruit that contains a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

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Science is also starting to show that the antioxidants found in cherries’ antioxidants protect against free radicals that can be created from intense exercise. Meaning gym goers such as myself can heal and recover faster from vigorous training at the gym.

Moreover, cherries have a much lower glycemic index than many other fruits. This means that they don’t the same spikes and subsequent crashes in blood sugar or insulin levels. Which is amazing for both protective against diabetes and for managing the condition if a patient is already living with it.

Cherries are also a natural source of melatonin, which is the hormone responsible for helping us get a good night’s sleep. For this, tart cherries appear to have higher concentrations of melatonin than their sweet counterparts. Even drinking a cherry concentrate is an all-natural alternative to melatonin supplements. So try tart cherries the next time you’re having difficulties getting to sleep at night.

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Say Yes to Peaches for Good Health and Great Taste!

Hello and welcome to today’s installment of Cooking with Fey! On this rainy Friday we are going to continue exploring iconic summer foods and dive into another beloved warm weather food, peaches.

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Nothing says summer to me quite like peaches. Why? Because peaches are one of my favorite fruits to eat as a kid on those long, hot summer days. We didn’t have an air conditioner where I lived as a child, but a peach fresh from the fridge made the day better and the heat not so bad. Plus, I have a terrible sweet tooth and just loved it when my grandmother made peach cobbler for us!

Aside from my feelings of nostalgia, peaches have health benefits to add to your diet such as: reducing free radicals in the body, warding off some cancers and keeping our skin looking youthful. Just like the article two weeks ago on lemons, that’s a lot of benefit from one little, fuzzy fruit!

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So with all that in mind, let’s break down how peaches are able to make such wonderful boasts about helping us live a healthy lifestyle. Besides being ridiculously tasty and amazing in almost any meal. Okay, okay, enough of my babbling!

As you may know, peaches are a stone fruit from China that contains a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes.

Granted, not all peach varieties are created equal. Some contain higher antioxidant profiles than others, but regardless of the type of peach you eat, just remember that the peel has the highest dose of antioxidants when compared to the pulp. So be sure to munch on the peel of the fruit as you enjoy this tasty treat. Also, as with most things in life, fresher is always better, and peaches are no different. Fresh peaches contain much higher antioxidant levels than peach jams or preserves.

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But what are these magical antioxidants that make peaches so great at fighting free radicals? Well, caffeic acid is one antioxidant found in peaches that protects the body from a carcinogenic mold called aflatoxin that’s often found in certain types of food like peanuts, corn and peanut butter. More than any other antioxidant tested, the caffeic acid found in peaches destroyed the production of aflatoxin, reducing it by as much as 95 percent.

Caffeic acid is also a rock star when it comes to helping the body fight fibrocarcinoma, a nasty tumor that can grow in the body’s fibrous connective tissues. Additionally, the caffeic acid in peaches can also slow the development of some types of colon cancers!

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Peaches also contain high levels of polyphenols, which are compounds known for kicking some cancer’s butts. In fact, researchers at Texas A&M found that the polyphenols in peaches slowed the growth and metastasis of one strain of breast cancer. The study results were so positive that researchers recommended breast cancer patients consume two or three peaches a day to help combat the cancer (Polyphenolics from peach [Prunus persica var. Rich Lad] inhibit tumor growth and metastasis of MDA-MB-435 breast cancer cells in vivo, 2014.)

Also, in a different Texas A&M study, researchers found that not only do polyphenols slow the development of breast cancer, but they do so without harming any of the healthy tissue nearby. Now that’s a medical breakthrough that I can get behind!

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These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin. Which this girl is all about! Lord knows my poor skin needs all the help it can get after years spent worshiping the sun as a teen.

And it’s not just the delicious parts of the fruit that are beneficial to our health! While doing my research I discovered that in ancient China the seeds and flowers of the peach plant were used to treat patients. For example, modern medicine found that the chemical compounds within the peach seed can slow the development of papilloma tumors on or in the skin, and stave off the growth of these tumors into full blown cancer! (Anti-tumor Promoting Effect of Glycosides from Prunus persica Seeds, 2003). While the flowers of the peach tree can protect the skin from harmful UV damage and the onset of some skin cancers.

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So the next time you see peaches at your local farmer’s market, take a big bite of stone fruit to take a big step in holistic health!

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No Nutrition Blog Post Today: Fey is Sick!

Hello and welcome everyone to my nutrition series. Unfortunately, I am very ill and don’t have enough coherent thought to make a blog post today detailing the nutrient profile and recipes for anything.

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My NyQuil fueled mind is having enough trouble getting out of bed to make this entry, so I’m sorry to disappoint anyone. But not to worry, next week I will be back on track with another entry in this series for you.

Until then, have a wonderful weekend!

Cheers,

Fey

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Cooking Shows

Lemons for Health and Wellness

Hello and welcome to today’s installment of Cooking with Fey! On this lovely Friday we are going to continue exploring iconic summer foods and dive into the nutrition and importance of an underutilized item in the kitchen- lemons.

Why lemons, you say? Because lemons boost your immune system, reduce free radicals in the body, ward off some cancers and heart disease and keep our skin looking youthful. That’s a lot of benefit from one little, sour fruit!

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So with all that in mind, let’s break down how lemons are able to make such wonderful boasts about helping us live a healthy lifestyle.

As you may know, lemons are a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Lemons have such a high Vitamin C content that when comparing lemons to oranges the two fruits have almost equal amounts of Vitamin C, when measured gram for gram.

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables and foods high in Vitamin C, like lemons, had the largest positive impact.

Other studies have found that activities such as daily walking, combined with lemon intake, can reduce blood pressure. So if you are concerned about your heart health talk to your doctor about adding lemons to your diet.

Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then lemons might be the answer you’ve been looking for.

Lemons also contain antioxidants that fight off free radicals in the body. As you may remember from last week’s blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight cancer and decrease your chances of developing heart disease or diabetes.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

If you suffer from frequent kidney stones, then try reaching for lemons to help minimize the chances of getting these uncomfortable stones in the future. The citric acid found in lemons can increase urine volume and decrease calcium levels in urine- which leads to less buildup to form kidney stones.

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