GO A LITTLE NUTTY EVERY DAY

If you have problems with joint swelling, aches and pains, try snacking on nuts.  Italian scientists have found that a handful of nuts daily can cut the risk of joint swelling and pain by half. Nuts are packed with nutrients such as selenium, magnesium, and vitamin E, all which are key to repairing and building joint cartilage. I was not surprised when I can across this data. I have walnuts, sometimes other nuts, several days a week with breakfast. And I usually bake with pecans. I find the days I skip the nuts; I do have more aches and pains. My body is like one big autoimmune factory. I have several autoimmune diseases which cause joint swelling.

EATING TO STRENGTHEN YOUR JOINTS

Yes, what you eat can strengthen your joints and lower your risk of developing arthritis. A study at the University of North Carolina found that people who eat lots of selenium were 38% less likely than others to ever develop arthritis. Both fish and whole grains are top sources of selenium so double your intake with a tuna sandwich on whole-wheat bread.

Jacob Teitelbaum, M.D., reminds us that fish is also an excellent source of the powerful natural anti-inflammatory omega-3 fatty acids that can help slow down joint damage in those already diagnosed with arthritis.

Recommendation: Two servings of whole-grain bread daily and 12-oz of fish weekly.

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INTERESTING FACTS ABOUT PEPPER

I was surprised when I ran across this information about pepper. I like pepper and have always used it liberally and I guess that is a good thing. Perhaps it is why I am a 35+-year breast cancer survivor and have also survived colon cancer, who knows? Here are a couple of the surprising things I discovered about black pepper:

• Black pepper is a digestion aid. Black pepper stimulates the taste buds to signal the stomach to produce hydrocholoric acid. Hydrocholoric acid aids in digestion.
• Black pepper is antibacterial. No explanation needed there, we all know what antibacterial means.
• The outer layer of peppercorns contains piperine. Piperine is an alkoloid that increases the body's ability to assimilate cancer-fighting nutrients including beta-carotene, curcumin, and selenium. The National Cancer Institute says piperine also may have anti-inflammatory and anti-tumor properties.

HALIBUT IS AN ALL STAR FISH

Did you know that halibut is considered an all-star fish? This particular fish is called an all-star fish because it is loaded with protein, B vitamins, minerals such as magnesium, potassium, and selenium. It also contains the healthy omega-3 fatty acids. If halibut isn't currently a part of your diet, you should consider adding it as another "healthy" food!

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Disclaimer: This is a "Do as I say, not as I do" post. I do not eat any seafood as I just can't stand to taste it. My bad!

REASONS TO EAT BRAZIL NUTS

Ever since I was a child and my dad bought us bags of mixed nuts, I have always enjoyed the Brazil nuts.  But frankly, I never really thought about them except during the Christmas holidays.  Now that I have discovered some of the great benefits we derive from these nuts, I plan to think about them and thus eat them a lot more often!

Brazil nuts have anti-inflammatory properties and anyone who follows this blog knows how I stress the importance of getting enough anti-inflammatory foods into our diets.  These nuts contain a large amount of selenium, which is known to help our bodies fight colon and prostate cancers.  The American Cancer Society also notes that Brazil nuts also contain the antioxidant quercetin that may trigger cell death in certain cancer cells.

Add Brazil nuts to your list of cancer fighting foods you consume on a regular basis.

FEED YOUR IMMUNE SYSTEM

Studies have shown that people whose diets are low in the following vitamins - A, C, D, Bs (includes folic acid) and the minerals iron, zinc, and selenium tend to have fewer and less active types of the important white blood cells that defend against invading microorganisms.  To keep yourself healthy, eat a well-balanced diet that is rich in fruit and vegetables, whole-grains, and low-fat dairy.  You should also eat a moderate amount of fish, lean meat, nuts, and healthy vegetable oils such as olive, canola, coconut, etc. 

Don't get sick because you aren't eating right!

This information is from the Consumer Reports on Health Vol. 23, Issue #12, December 2011

THE IMPORTANCE OF MUSTARD SEEDS IN THE DIET

From Bible parables to todays table, importance has been placed on mustard seeds.  These tiny little seeds are found inside the seed pods of the mustard plant.  The mustard plant is a cruciferous cousin to broccoli and cabbage.  The brown seeds are pungent with a sharp, spicy-hot flavor and are used in brown mustards and Dijon mustards.  The milder, yellowish-white seeds are used to make the traditional American mustard.  These seeds are widely available and make great seasonings for meats, etc.  They are also great for pickling.  When gently toasted for a few minutes in a dry pan (shake pan constantly during toasting), they get a nutty essence and crunch that makes them a great garnish for fish, salads, rice, etc.

Being products of the curciferous family, they contain natural healing components.  In studies the phytonutrients of the mustard seeds have shown to help prevent cancer, especially of the intestinal tract including the colon. 

Mustard seeds have anti-inflammatory properties ranking high as a source of selenium, a nutrient which that has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer.

They are also a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.

Other compounds found in mustard seeds are manganese and omega-3 fatty acids, magnesium, and phosphorus.

Include mustard and mustard seeds in your diet for their health benefits.  The flavor is an added benefit!  Why hot get rid of the mayonnaise and mayo type sandwich spreads you are currently using and replace them with mustards.  Remember, it is the small changes over time that make the biggest difference in your diet.

 

USE MUSTARD ON YOUR SANDWICH

Mustard is actually a good-for-you condiment. No matter whether you choose, brown, yellow, Dijon - they are all made the seeds of various mustard plants. Mustard is rich in selenium - which plays a key role in thyroid function - and in magnesium, which is crucial to bone health as well as enery. Also, most yellow mustards get their color from added turmeric. Turmeric is a spice known for its powerful anti-inflammatory properties. An added benefit studies show

Here's another little trick for you - substitute mustard for half the mayonnaise in salads such as tuna and potato.