Broccoli: Something a Former President Doesn't Like, but There are Reasons You Should



Dana Carvey as President H.W. Bush

Approximately 24 years ago, President George H.W. Bush proclaimed in a press conference that he did not like broccoli even though his mother made him eat it.  This became the subject of a Saturday Night Live skit featuring Dana Carvey (aka President Bush) stating: "Not going to do it, not going to eat that broccoli."  This recurring theme drew audience laughs for several years.  While the former President may not like broccoli, there are reasons that will unfold to counter his disdain, as we explore the world of this nutritious cruciferous vegetable found in this week's CSA box.

 

 



Broccoli

     Broccoli Brassica oleracea var. italica, is a member of the cabbage family and was first cultivated in Italy.  According to the website World's Healthiest Foods (WHF), this vegetable was developed from a wild cabbage during ancient Roman Times.  In fact, the Italian name Broccolo is translated as "cabbage sprout".  WHF notes that the Italian Green version is commonly sold throughout the United States and Canada.  So why is this vegetable worthy of our dinner table even though President Bush felt otherwise?  Here are a couple of reasons:

Fiber Content

     The WHF tells us that broccoli provides 1 gram of fiber for every 10 calories consumed.  If you were to eat approximately 250 calories worth you would receive the required daily amount of your dietary fiber intake.  That would amount to just a little under 5 cups per day.  Keep in mind this would be a lofty goal to achieve, but add just a 1/2  cup to a freshly prepared meal and you will receive the benefits of fiber, which helps to move digested food through our intestines as well as support the healthy bacterial colonies that dwell there.

Excellent Antioxidant

     Another reason to like broccoli is that it is an excellent antioxidant.  The WHF notes that broccoli is an excellent source of Vitamin C.  Just one cup of cooked broccoli contains 135% of the recommended daily value of this important nutrient. 

     The best way to cook raw vegetables (such as broccoli) is by steaming them for about five minutes.  Steaming allows more retention of the vitamins and minerals versus boiling them outright.  However, if you don't have a steamer,  consumption of broccoli no matter which way it is prepared is better than eating none at all.  This week's recipe comes courtesy of The Healthy Firehouse Cookbook written by former New York City firefighter Joe Bonnano.  It is a favorite in my home as well as at the firehouse.  Enjoy.

DiGiovanni's Bronx Broccoli and Pasta

 

 

Ingredients

·         1 1/2 pounds skinless, boneless chicken breasts, rinsed

·         1 head of fresh broccoli

·         1 TBS of olive oil

·         6 cloves garlic, finely chopped

·         1 1/2 cups of low-sodium chicken broth

·         1 1/2 tsp dried oregano

·         1 1/2 tsp dried basil

·         1/2 tsp black pepper

·         1 pound of tubular pasta, such as ziti (multigrain version if possible)

Directions

·         Bring a large pot of lightly salted water to a boil.

·         Cut the chicken into 1-inch pieces, trimming off any visible fat.

·         Cut the broccoli into florets.  Slice the stems crosswise 1/2 inch thick and set aside.

·         In a large nonstick skillet, heat the olive oil over medium heat.  Add the garlic and stir for 30 seconds.  Add the chicken pieces and cook for about 5 minutes, until chicken is lightly browned on all sides.  Add the broccoli, broth, oregano, basil, and pepper and bring to a simmer.

·         Cover and cook for about 7 minutes, until the broccoli is just tender.

·         Meanwhile, add the pasta to the boiling water and cook for about 10 minutes, until al dente.  Drain well.

·         Transfer the pasta to a large serving bowl, add the broccoli mixture, and toss.  Serve immediately.

Serves 4

To My Best Friend in the Whole Wide World

Today marks the 18th anniversary when Judy and I pledged our love in good times and in bad, in sickness and in health, for richer or poorer, until death do us part.  What I realized then, still holds true today: I married my best friend in the whole wide world.

 

 

     Eighteen years have gone by like a blink of an eye, and in that time we have already shared a lifetime of experiences.  Along the way we have widened a circle of friendship which has enriched both of our lives.  We have also witnessed good friends and parents pass on to the next life, all the while standing by each other's side in comfort and support.

 

    Since I began this blog in January, I have chronicled my struggle with PTSD and have shared it with you, my readers.  For the better part of our marriage I struggled with the disorder, not fully understanding the extent of the effect that it would have on others (most notably, Judy).  I never dealt with conflict in a rational manner.  I know there must have been many times when Judy wanted to bang her head off a wall when I acted like one of her third graders.  I opened up to my counselor and told her that a lesser person might have walked away from this situation.  Judy did not, and that has been the key to my successful recovery.  That, my friends, is how I know that I am married to my best friend.

     Earlier this summer, we made our third trip to Hawaii and spent 10 days on the Big Island.  I had decided that as a way to honor Judy for the woman and friend that she is, I would surprise her with a renewal of our vows at the Old Kona Airport State Park.  This, by far was the most beautiful place on the planet to which we have bore witness.  A couple of days after the ceremony we joked that this was truly our second honeymoon.  While driving back from the Volcano, we heard a song on the radio titled Love and Honesty by the Hawaiian Style Band. We both remarked that the lyrics to the song captured the essence of that night perfectly.  Listen to the following YouTube video which will transport you back to that night as we experienced it.

 

Happy Anniversary, my best friend.

Love Always and Forever,

Tim

Food For Thought and Our Health

     On 9/22/2014 at approximately 9:30 p.m.,  the fall season officially arrived in our part of the world.  Along with this change comes the harvest, where the fruits of our summer labors make their way to the dinner table.  Soups, salads, and side dishes are created by home and professional chefs alike.

     During late August and early September, I write a contributing column titled "What's Cooking?"  for the Green Earth Institute (GEI), a community supported agricultural (CSA) organization located in Naperville, Illinois.  The GEI is a farm that is operated and staffed by volunteers who plant and grow various vegetables and herbs from early April through about mid-November, when the harvest ends.

Community Supported Agriculture

     Members of a CSA, purchase shares (boxes) of these grown items which are released on a weekly basis for distribution.  The column I contribute to appears in a newsletter that is emailed to coincide with the share pick up.  Each week, one item (of my choosing) in the share box is featured in the column that provides the history, nutritional profile, and a recipe for members to try if they so which.  I am one of several people who contribute to this column on an annual basis.

     In this week's blog post, I am going to share with you, my readers, the entry that appeared in the GEI newsletter in early September of last year.  Even if you don't grow your own vegetables, my hope is that you will find something new to try, let me know how it went, and if you put your own spin to the recipe.  Enjoy.

Tomatoes: The Prostate's Best Friend

     September is National Prostate Cancer Awareness Month. Therefore, it is fitting that we talk about the tomato Lycopersicon esculentum, one of Mother Nature's gems found in your box this week.  According to The World'sHealthiest Foods website, tomato consumption can help reduce the risk of prostate cancer because it contains the phytonutrient alpha -tomatine (alters the metabolic activity in developing prostate cancer cells), as well as lycopene(antioxidant and anti-inflammatory properties).  An interesting fact is that the lycopene (antioxidant) profile is actually increased when the tomato is cooked (i.e. ketchup or tomato paste).

     In a few weeks we will usher in the Fall season along with cooler weather.  When I was growing up, a staple on the autumn menu was tomato soup and a grilled cheese sandwich.  Last night, my wife and I made a Food Network soup recipe using tomatoes grown in our own garden (I will leave the grilled cheese up to you) that is quick, easy to make, and delicious.  So raise your spoon to this lycopene-rich meal that offers plenty of ammunition for the prostate to fight cancer.

Fresh Tomato Soup

Serves 4

4 1/2 pounds tomatoes (4 LBS quartered, 1/2 LB chopped)

1 1/2 TBS extra-virgin olive oil

1 clove garlic, minced

4 scallions, chopped

1 1/2 tablespoons of heavy cream

Kosher salt and freshly ground pepper

1/2 cup mini bow ties or other mini pasta

Puree the quartered tomatoes in a blender. Heat the olive oil in a pot over medium heat. Add the garlic and scallions and cook, stirring, 2 minutes.  Increase the heat to medium high; strain the pureed tomatoes through a mesh sieve into the pot.  Stir in the chopped tomatoes, 1 cup water, the cream, 1/2 teaspoon of salt and 1/4 teaspoon of pepper.  Bring to a simmer and cook until thickened, about 5 minutes.  Add the pasta and cook until tender, about 10 minutes.  Season with salt and pepper to taste.    

Note: The mesh sieve is used to separate the seeds but we have found that this is not an easy task.  Therefore, we have included the seeds (unless you cannot eat them) in the soup and found the recipe to be just as delicious.   This soup was recently served on our dinner table and the next time oregano will be added in the cooking process to give it extra flavoring.  Home grown tomatoes work best.

Chakras: Nourishment Through a Whole Foods Diet

The Seven Chakras

     In the last two posts we learned what the Chakras are and what can happen when they become imbalanced.  This week we will learn how a whole foods diet can assist the chakras (body) to return to homeostasis or balance.  Whole foods are gifts of mother nature and are consumed in their purest form: unprocessed, unrefined, and contain no additives or preservatives.  An apple picked and eaten from a tree versus a store bought jar of  applesauce (containing added sugars) is an example of whole versus refined foods. 

     A recent article in the Idea Fitness Journal  (June, 2014) talks about chakra nutrition from a holistic standpoint.  The following is a synopsis of author Teri Mosey's  discussion on this intriguing topic  from root to crown.

Root



Apple

     When the root chakra becomes unbalanced, we will have a tendency to crave proteins, mainly in the form of animal meats.  Reason being, these foods have strong bone and blood contents which are red in color much like the root chakra itself.  Mosey states that once we begin to feel "rooted" again we should add plant-based proteins to our diet as well (2014).  Red foods include: apples, cherries, tomatoes, red grapes, and beets.  Too much animal protein can be taxing on the body, and this will be the subject of a future post.  A plant-based diet will contain a good amount of dietary fiber which assists in the transition of digested foods through our intestines and keeps us regular.

Sacral

     Mosey tells us that the sacral chakra, which resonates with the color orange, is all about flow and movement.  The sacral chakra is assisted by foods that are orange-colored and have both a high water and omega-3 fatty acid content (2014).  The author goes on to say that proper hydration is the key to maintaining balance for this chakra.  Orange foods that prove most beneficial are carrots, butternut squash, oranges, apricots, sweet potatoes, and cantaloupe.  Foods high in omega-3's are: wild caught salmon, pumpkin seeds, walnuts, and cashews (2014).



Carrots

salmon

Solar Plexus

lemon

     Just above our belly button, we find the solar plexus chakra with its affinity for the color yellow.  The author notes that "naturally occurring carbohydrates" found in fruits, veggies, grains, and legumes (beans) provide nourishment for the solar plexus.  Additionally, one should eat foods that have high fiber content (squash, broccoli, lentils, and beans) on a daily basis in order to support the necessary balance for this chakra.  Mosey lists the following yellow foods as most beneficial to the solar plexus: lemons, chickpeas (garbanzo beans), bananas, pineapple, and quinoa (2014).

 

chickpeas(garbanzo beans)

 

 

Heart

     In the center of our chest we find the heart chakra that resonates with the color green.  An imbalanced heart chakra may present as heart and lung issues.  This chakra appreciates the consumption of the cruciferous veggies like collard greens, broccoli, Brussels sprouts, and bok choy.  Additionally,  bitter greens such as dandelion and escarole assist with detoxification of the body as well as "penetrate" the heart chakra (2014).  Foods such as scallions, garlic, ginger, cinnamon, and peppermint have a knack for clearing the sinuses and expand the lungs to their fullest potential.

broccoli

scallions

Throat

     The blue throat chakra involves our ability to communicate and speak our inner truths.  An unwell throat may exhibit as thyroid gland disorders and chronic neck issues.  Mosey emphasizes that to nourish the throat chakra we must use all of our physical senses as well as listen to our body (2014).  The author states that it is most beneficial to the throat chakra if we eat a variety of food choices to create as diverse a diet as possible.  Foods that soothe the throat are: soups, sauces, and high-water content foods.  Sea plants (contain iodine) are supportive of the thyroid gland and should be consumed as well.  Examples include: nori rolls, miso soup, and arame salad (2014).

 

arame salad

nori rolls
 

 

Third Eye

     The Third Eye chakra is partial to the color purple and is the seat of our intuition and imagination.  Mosey states that with regard to food we must focus not only on our physical being, but are "intuitive eating" as well (2014).  What is it that our body is trying to tell us?  An example of intuitive eating is called cravings.  A blocked third eye lends us to crave chocolate, and while we may say "yeah!!" at this point, too much chocolate can over stimulate the mind due to its caffeine content (2014).  Certain spices such as chili, pepper, turmeric , and ginger assist in balancing this chakra.  The author tells us that we should focus on the purple-red foods like blueberries, plums, figs, and pomegranates.  It is within this chakra that we should pay attention to how what we eat affects our wellbeing.

blueberries

turmeric

Crown

     Through the crown chakra we are connected to the world and to all around us.  The crown is represented by the color white and when blocked , forces rigid thinking with a need to always be right.  Mosey notes that it is here where one must show gratitude for the food before them either through prayer or an eating ritual (2014).  There are no specific foods that nourish the crown other than giving thanks.

     The foods associated with each chakra provide us with a menu of wholesome items that can assist us in moving away from the processed, ready-to-eat meals to which we have become accustomed.  However, not every person can eat every food that has been discussed in this post.  Those with a pre-existing condition or who take prescription medications must consult with their primary care physician or a dietitian prior to a change in dietary intake.  Some foods may interfere with the actions of some drugs.  For example, those on the blood-thinning agent Coumadin, are discouraged from eating dark, green leafy vegetables as they contain Vitamin K, which encourages blood coagulation (thickening).  This is in direct opposition to the intended action of Coumadin.

This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine. 

References

Mosey, T. (2014).  Chakra Nutrition.  Idea Fitness Journal, 11 (6), 38-45.

Chakras: What Happens When They Become Blocked or Imbalanced?

Last week, I introduced you to the concept of the chakra as a life force energy.   Eastern cultures have an awareness of these centers as being vital to our health and if imbalanced, sickness and disease may occur (2014).  Today we will discuss what happens when the chakras  become blocked or imbalanced.

Root

 

 

     Disruption of the root can lead to stress, anxiety, and restlessness.  According to ChakraEnergy.com,  one may suffer from anemia, depression, fatigue, low back pain, and even frequent colds.  Additionally,  joint pain and  a poor immune system may manifest.  A person may have fears of letting go, poor boundaries, or security issues (2014).

Sacral

 

 

     If the sacral chakra becomes imbalanced, a person may exhibit the following signs/symptoms: eating disorders, asthma, allergies, alcohol/drug abuse,  and Candida/yeast infections.  Other health issues include bladder problems, impotence, and lack of flexibility.  Jealousy, betrayal, and control may surface on an emotional or social level (2014).

Solar Plexus

 

 

     If a person has a block of the solar plexus they may develop digestive disorders, ulcers, diabetes, low energy, constipation, and nervousness.  Those that have a hot temper, are judgmental, fear change, demanding, or are sensitive to criticism fall into this category (2014).

Heart

 

     The heart is the gateway to the higher level chakras and energy must pass through here in order to assess the throat, third eye, and crown centers.  If the heart becomes blocked, we may be resentful, bitter, lack forgiveness, and experience guilt.  Physically, one may suffer from high blood pressure, respiratory disorders, cardiac issues, shortness of breath, and even tension between the shoulders (2014).

 

Throat

 

     The throat is responsible for clear voice and where we speak our inner truths.  If imbalanced, the voice will be weak and feelings incomprehensible.  We can suffer from fever; ear, nose, and throat disorders; problems with swallowing; and hormonal disorders like PMS and mood swings.  Also, a disruption may cause one to lie in order to get his/her way (2014).

Third Eye

 

     An unwell third eye may cause a person to be worrisome; have poor concentration and  learning disabilities; sleep disorders and neurological issues.  Additionally, fever, flu, infections, and headaches may also appear (2014).

Crown

 

     The blocked crown may represent as a confused, depressed, and uninspired person.  Signs of disruption include: epilepsy, skin rashes, varicose veins, sensitivity to light, and even amnesia.  A person may also have a fear of success due to this imbalance (2014).

     Complementary and alternative methods are designed to assist the body's natural healing ability.  However, there may be times when issues (such as described in this post) require traditional medical intervention.  It is essential that you speak with a licensed healthcare provider if you have signs and symptoms of a medical conditions such as heart disease, lung problems, or high blood pressure.  Please be sure to disclose to your doctor if you wish to explore alternative means such as reiki healing to balance you chakras, and never discontinue a prescribed treatment protocol/medication without his or her consent or agreement.

References

ChakraEnergy.com (2014).  The Seven Chakras.  Retrieved from http:// chakraenergy.com/seven.html on 6/24/2014.

Spiritual Growth Prophecies (2014).  The Seven Chakras.  Retrieved from http:// www.2012-spiritual-growth-prophecies.com/chakra-symbols.html on 6/24/2014.

Chakras: Spinning Centers that Express our Vital Life Energy

The 7 Chakras

     Tantric tradition tells us that each person has 7 energy centers that are called chakras.  These spinning centers of energy are connection points between the body and the mind (2014).  The Chopra Center notes that if the flow of energy in one or more of these centers are blocked, there may be a resultant illness that surfaces from either the physical, mental or emotional being of our person (2014).  Today's post will give the basic description of each chakra along with its location and associated color.  In subsequent posts we will discuss: energy blocks, balancing, and ways to nourish our chakras with specific foods that resonate with each center.

What are Chakras?

     Chakras are spinning centers that can collect energy about the health of our environment on a vibratory level.  This information is gathered via: color, ultra-violet rays, radio or microwaves, and even another person's aura (2014).  Additionally,  we can send out energy that affects other persons or even the environment as a whole.  In other words, any being that we contact can be affected by our moods and vice versa.  I described such an incident in a previous post titled: Life's Happenstance Can Open Doors to TrueHealing (3/4/14).

     The centers are located along the spinal column starting from the tailbone and rise to the crown, or top of our head.  Each one governs a main organ/gland and is connected to other  body parts that resonate on the same frequency, and are associated with a specific color (2014).  According to Tantric Tradition, a chakra has its own intelligence center and is connected to us on a physical, emotional, mental , and spiritual level (2014).

The 7 Chakras

     The following are basic descriptions of our chakras which were taken from a few sources that I found during my research for the this post.  There are multiple sources out there on the internet that may reference different colors for each center.  What I present to you seems to be the common theme amongst my references.  I encourage you to do your own research or consult a practitioner such as a Reiki Healer who can provide further information on this subject matter.

Root

Root Chakra

     The Root (base) chakra is found in the tailbone of our spine and is associated with the color red.  This energy center represents the foundation of our being with respect to our material world.  Examples include; food, money, and security issues.  The ability to stand up for yourself also falls into this realm (2014).

Sacral



Sacral Chakra

     Moving up the spinal column, we find the next energy center known as the Sacral (Spleen) chakra.  The Sacral is found in our lower abdominal area a couple of inches below the belly button and is associated with the color orange.  This center governs our feelings and the ability to accept others on both a social and intimate level.  Issues of  well-being, pleasure, and sexuality arise from here (2014).

Solar Plexus

Solar Plexus Chakra

     The third chakra known as the Solar Plexus is located above the belly button near the stomach and is represented by the color yellow.  Under this energy center falls the domains of self-worth, self-confidence and self-esteem.  The Solar Plexus also controls our right to think, ego, and humor (2014).

Heart

 

 

Heart Chakra

 

     Located right in the center of the chest we find the Heart chakra with an association to the color green.  Here we find love, joy, forgiveness, inner peace, and compassion.  The Heart also allows us to come to terms and accept ourselves for who we are and our place in this world (2014).

Throat

 

 

Throat Chakra

 

     Moving into the throat region of the spinal column we find the Throat chakra with its companion color of blue.  This energy center governs our ability to speak and express ourselves in a truthful manner.  Loyalty, trust, organization, and planning are also found here (2014).

 

Third Eye

Third Eye Chakra

     Centered in the forehead we find the Third Eye (Brow) chakra which is drawn to the color indigo. This spinning vortex guides our ability to think and make decisions.  It is how we see and trust our intuition, imagination, and wisdom.  It also helps us to rid ourselves of repressed feelings and negative thoughts (2014).

Crown Chakra

 

Crown Chakra

 

     At  the very top of our head is the Crown chakra found as violet hues on the color spectrum.  It is here where we become connected to our spirituality and God,  or higher intelligence depending upon your individual beliefs.  It also guides us to trust in the universe as well as integrate our consciousness and subconsciousness into a superconsciousness.

     This by no means is a complete discussion of the significance of the chakras.  As I said earlier, do your own research if what I have written here peaks your interest.  In the next segment, we will learn what happens if either an individual chakra or multiple chakras become(s) unbalanced.

References

ChakraEnergy.com (2014).  The Seven Chakras.  Retrieved from http:// chakraenergy.com/seven.html on 6/24/2014.

The Chopra Center (2014).  Chakras.  Retrieved from http://www.chopra.com/community/online-library/terms/chakras on 8/5/2014.

MindBodyGreen (2014).  The 7 Chakras for Beginners.  Retrieved from http://www.mindbodygreen.com/0-91/The-7-Chakras-for-Beginners.html on 8/5/2014.