blackberries

Blackberries are one of the most anti-oxidant rich foods you can consume.  This week I added them to my shopping list.  They are not a regular for me, I eat more veggies than I do fruits- but this week I went blackberry crazy.  I included information I found from a website on the nutritional benefits of blackberries for your enjoyment!  8-)

Not only do blackberries pack a powerful nutritional punch, they are also low in calories, carbohydrates, and fat, making blackberries one of the most beneficial fruits to include in a balanced diet.

Antioxidants

Vitamin C acts as an antioxidant in blackberries, and one cup of blackberries contains 50% of the daily recommendation of vitamin C. The body uses vitamin C for protection from immune system deficiencies, and vitamin C may lower the risk of developing heart disease, certain types of cancer, and macular degeneration. Vitamin C aids wound healing, and studies show vitamin C may actually lessen the appearance of wrinkles.

Like all berries, blackberries contain ellagic acid, an antioxidant that has been shown to protect the skin from ultraviolet damage. New research is finding that ellagic acid may not only protect the skin from damage, but also repair skin damaged by the sun. Also, according to the American Cancer Society, laboratory research has shown that ellagic acid may have anti-cancer properties.

Anthocyanins are what gives blackberries their dark color and have been shown to reduce inflammation. As an antioxidant, anthocyanins help fight free radicals in the body that destroy cells and lead to diseases such as cancer and heart disease.

Phytoestrogens

Phytoestrogens are naturally occurring plant estrogens that may help relieve the common symptoms of PMS including bloating, food cravings, and may even provide relief for menopausal symptoms such as hot flashes. Phytoestrogens may also contribute to brain and immune functioning and heart health.

Read more at Suite101: Health Benefits of Blackberries: A Small Berry with Big Nutritional Benefit http://food-facts.suite101.com/article.cfm/health_benefits_of_blackberries#ixzz0ivWZPKke

Millet Muffins

Millet your asking?  What is a millet?  Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates.  I recently made millet muffins with the recipe, and they were amazing.


Millet Muffins
1-1/2 cups Millet flour
1/2 cup soy flour
1 Tablespoon baking powder (non-aluminum)
1/2 teaspoon salt (optional)
1/4 teaspoon orange flavoring
1 cup water or orange juice
1/4 cup vegetable oil
1/4 cups brown rice syrup or honey (or substitute Stevia)
Combine all dry ingredients in a medium bowl. Mix all liquid ingredients together, then add to dry ingredients. Put mixture in well-oiled muffin tins. Makes 12 muffins.
Bake at 375 for 15-20 minutes or until done.

Zinc, Calcium, and Tofu...

• Visit the SCDiet website. Using the Mineral Wheel, show which minerals antagonize zinc in the body. Pick one mineral that you found interesting, what did you learn about it? What foods can the mineral be found in and what minerals antagonize this mineral? Report your findings in a blog entry.

Calcium, copper, and phosphorus antagonize zinc in the body.  The mineral that I will focus on is calcium.

Calcium is antagonized by phosphorous, and magnesium.  Calcium can be found in the following foods:

Food		Serving Size (average)		Calcium (mg)
	Milk
	Milk, semi-skimmed		glass, 200 ml		240
	Milk skimmed		glass, 200 ml		244
	Milk whole		glass, 200 ml		236
	Milkshake		takeaway, 300 ml		387
	Soy drink, calcium enriched		glass, 200 ml		178
	Yogurt and Cream
	Yogurt, low-fat, fruit		pot, 150 g		210
	Yogurt, low-fat, plain		pot, 150 g		243
	Cream, double, whipped		portion, 45 g		26
	Cream single		tablespoon, 15 g		13
	Cheeses
	Danish blue		portion, 40 g		195
	Edam		portion, 40 g		318
	Feta		portion, 40 g		144
	Camembert		portion, 40 g		94
	Cheddar		medium chunk, 40 g		296
	Cheese spread		portion, 30 g		149
	Cottage		small pot, 112 g		142
	Mozzarella, fresh		portion, 56 g		203
	Parmesan, fresh		portion, 30 g		308
	Vegetables
	Broccoli, boiled		serving, 85 g		34
	Watercress, raw		small bunch, 20 g		34
	Curly Kale		serving, 95 g		143
	Okra, stir fried		8 medium, 40 g		88
	Red kidney beans, canned		3 tablespoons, 105 g		75
	Chick peas, boiled		3 tablespoons, 90 g		41
	Green/French beans		serving, 90 g		50
	Baked beans		serving, 135 g		72
	Nuts
	Almonds		12 whole, 26 g		62
	Brazil Nuts		6 whole, 20 g		34
	Hazlenuts		20 whole, 20 g		28
	Sesame seeds		1 tablespoon, 12 g		80
	Walnuts		12 halves, 40 g		38
	Tahini Paste		1 heaped teaspoon, 19 g		129
	Desserts
	Cheesecake, fruit		average slice, 120 g		94
	Custard made with milk		average portion, 120 g		166
	Rice pudding, canned		average portion, 200 g		176
	Ice cream, dairy, vanilla		average serving, 75 g		75
	Fromage frais, fruit		small pot, 60 g		52
	Fish
	Sardines in oil, tinned		portion, 100 g		500
	Whitebait, fried		portion, 80 g		688
	Salmon, tinned		average portion, 100 g		91
	Fish paste		small jar, 35 g		98
	Breads and grains
	Pasta, plain, cooked		portion, 230 g		85
	Rice, white, boiled		portion, 180 g		32
	White bread		slice, 30 g		53
	Wholemeal bread		slice, 30 g		32
	Muesli, Swiss style		portion, 50 g		55
	Fruits
	Apricots, raw, no stone		4 fruit, 160 g		117
	Figs, ready to eat		4 fruit, 220 g		506
	Currants		2 tablespoons, 50 g		47
	Orange		peeled, 160 g		75
	Other foods
	Tofu, soy bean, steamed		100 g		510
	Omelette, cheese		2 eggs, 120 g		344
	Quiche, cheese & egg		average slice, 140 g		367
	Macaroni cheese		portion, 220 g		374
	Pizza, cheese & tomato		9" - 10" pizza, 410 g		873
	Lasagne		portion, 420 g		420

WOO HOO for TOFU!  Tofu contains even more calcium than milk- which was surprising to me!  We are always taught from the time we are children to drink our calcium rich milk, so our bones will be strong.  It's amazing to me that tofu contains even more calcium.  This is good to know because I have stopped drinking milk in the past few months.