5 Foods You Are Eating All Wrong
You may be eating lots of fruits and vegetables and other fun nutrition packed foods like barley, garlic and salmon. However, there are easy ways to squeeze a bunch more nutrition from some of the top disease fighting foods.
Flaxseeds are tiny seeds packed with omega-3s, lignin’s which fight cancer (they have 75 to 800 times lignin’s than other plant foods), fiber (both soluble and insoluble) and a lot more benefits. I am such a big believer in flaxseed that I put two tablespoons on my oatmeal every morning.
What a lot of people miss is they need to be ground before these amazing compounds can be absorbed into your body. Once you grind the flaxseed be sure to use it up within two weeks or put it in the freezer.
The grinding of the seed releases the oil from its protective coating. The omega-3 fatty acid in the oil will spoil from light and heat. Also, some of the antioxidants will start to diminish.
Store flaxseed in an opaque non-metal container, fridge is best to reduce the time until it spoils. It will keep three months ground up in the fridge. I like to use ground up flaxseed in less than a week though.
For getting the most out of your flaxseed, use a small personal blender or a coffee ground grinder to grind up a small batch and keep it in the freezer to eat over the next few days.
I typically grind about a quarter cup at a time and it takes me less than a week to go through that. I store it in my freezer and it is easy to grab and sprinkle on smoothies, in my morning oatmeal, in soups, and inside tacos.
The freezer will keep the ground flax from oxidizing and losing its nutritional potency. Ground flaxseed is good for six months in the freezer.
▣ Grind up flaxseed in small batches, store in freezer and use in a couple days. ▣
2. Green or Black Tea
Tea is known for cancer prevention and possible heart disease benefits. Be careful though on getting your daily dose through lattes or dairy based concoctions.
The protein casein in milk binds with the phytonutritients called catechins in tea making them harder for your body to absorb. I would just skip the milk if you can and go naked with green or black tea.
Also, the optimal steeping to get the most of disease fighting tea is to let your tea bag sit for three to five minutes in hot water.
▣ Avoid milk with your tea and steep 3 – 5 minutes. ▣
Garlic’s super powered sulfur compound is allicin. The catch is, this desired compound for preventing cancer is not present in whole raw garlic. You have to crush or chop garlic to release it. Heat destroys much of it, high heat a really lot of it. ‘
There are two things to do to get the most from garlic. First, let it sit for 10 minutes after chopping or pressing before throwing it into any type of heating preparation. This allows the maximum amount of the enzyme called alliinase to convert alliin into the desired allicin.
Secondly, as much as possible, add garlic at the end of cooking. So many recipes tell you to sauté with a little oil and add into the dish at the start of cooking. I change things around in my cooking to add it in the last minute or two, often with the heat just turned off. I get more garlic flavor which I love, and a ton more disease fighting compounds in my finished dish.
▣ Let garlic rest for 10 – 40 minutes and add at the end, with least amount of heat. ▣
4. Kale and other Cruciferous Vegetables
You knew I was going to mention kale. This tip goes for ALL cruciferous vegetables:
- Brussel sprouts
- bok choy
- collard greens
- red and green cabbage
- turnip greens
- mustard greens
- savoy cabbage
- Chinese cabbage
To get the serious fighting power against cancer and heart disease from these vegetables, you want to chop, tear or blend and let rest for 10 minutes. There is an enzyme released when you chop them or blend them that creates the famous super powered isothicyanates. Heat and your stomach acid stop this reaction from occurring. This is why you must let it rest.
We find from studies that the optimal time for resting is 40 minutes. Now I know you don’t have 40 minutes to let the vegetables sit. What I do is tear or cut up the cruciferous in the morning and let it sit in the refrigerator throughout the day. By evening I can whip together my meal and not worry about letting the cruciferous vegetable rest.
▣ Chop, blend or tear cruciferous vegetables and let rest for 10 minutes. ▣
5. Greek Yogurt
I love to mix together for a snack Greek yogurt with sliced strawberries, blueberries and pomegranate seeds. When you open up the Greek yogurt container often there is a separated liquid on top. The temptation is to drain that liquid off before scooping it out. Don’t!
This liquid is called the yogurt whey and has valuable protein and vitamin B12 in it along with minerals like calcium and phosphorus. Instead, take a moment to mix it up so it is a nice consistency. Don’t dump out the liquid.
▣ Stir Greek yogurt instead of dumping off the liquid. ▣
These simple tips for eating these super powered foods will give you even more oomph. I like to make a note with the new eating tip and tape it on the outside of the box or container to remind me. I am a creature of habit and often have other things on my mind when I am fixing food in the kitchen. This helps to jog my memory so I don’t forget.