Natural Medicine: Healing Benefits of Cranberries - Seasonal and Vegan Recipe Included

Cranberries, the cousin of blueberries, have long been valued for their ability to help prevent and treat urinary tract infections. Recent studies show that this berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.

Cranberries are a good source of vitamin C, a very good source of dietary fiber, and a great source of manganese and vitamin K. Cranberries are also a source of polyphenol antioxidants, which are being researched for their possible benefits to the cardiovascular system and immune system.

Fresh cranberries are at their peak during the holiday season between October and December. When in season choose fresh, plump cranberries, deep red in color, and quite firm to the touch. Firmness is a primary indicator of quality. The deeper red their color, the more highly concentrated are cranberries’ beneficial compounds.

When the season is over or if you can’t find fresh cranberries but still want all the nutritional benefits, simply look for dried or frozen cranberries at your local grocery store. The recipe included is perfect as a holiday side dish or throw over brown rice to make a complete vegan meal.



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The Natural Color of a Food Can Be a Reliable Indicator of the Nutrients it Supplies

You're shopping at the food market, wondering and trying to put together a healthy diet for a week, which requires you to divine just what you'll be in the mood for a couple of days from now. The beets look good. There's a special on lamb chops. And the strawberries are calling your name and telling you we are benefits of vitamin C. Exactly how much, and of what, do you need to buy--and eventually consume--to meet your nutrient requirements?

Start with vitamin D, the sunshine vitamin. The evidence is amassing that we need it not just for strong bones but for durable minds, healthy hearts, and to ward off many types of cancer. But where do we get it (besides sunshine)? And (this is the big question) exactly how are we supposed to know what the recommended daily allowance--expressed by the government and nutritionists in international units, anywhere from 200 to 600 of them--looks like in terms of actual food? And that's just one of 13 vitamins, 14 minerals, several types of fiber, and countless antioxidants and phytochemicals that help maintain health. How do you balance all of those needs in real food?

The foods you eat every day--fruits and veggies, meats and meat substitutes, dairy products and bread--all contain vital nutrients and vitamin C benefits that contribute to a healthy diet. But some--particularly, deeply colored fruits and veggies--are superstars. Not only are such foods rich in nutrients needed in specific amounts, they also contain phytochemicals and other functional ingredients for which no minimum amount has yet been established.

Your best bet is to think: color. The natural color of a food can be a reliable indicator of the vitamins, minerals, and other nutrients it supplies. For example, dark green veggies such as broccoli, spinach, and sugar snap peas are high in benefits of vitamin C. Red, yellow, and orange fruits and vegetables such as carrots, sweet peppers, and sweet potatoes are known for their high beta carotene, or vitamin A, content, but they can also be rich in vitamin C.

White fruits and veggies, like mushrooms, potatoes, and bananas, supply B vitamins and many minerals, while white dairy products--milk, yogurt, cheese--provide ample amounts of calcium (and are usually fortified with vitamin D).

Purplish-blue foods, like grapes and blueberries, are best known for their anticancer and heart-helping antioxidants. But like most other fruits and vegetables, they're also high in vitamin C and fiber.

Brown foods, in the form of grains, nuts, and seeds, supply vitamins E and B, which include folic acid. Brown and white foods like meat, fish, poultry, tofu, and legumes stand out as defining sources of protein and minerals like iron and zinc.

The more colors you toss into your shopping cart, the better chance you have of meeting all your nutritional needs. Choose a variety of superstars from every food group--mangoes and blueberries from the fruit group; spinach, broccoli, and potatoes from vegetables; oatmeal, wheat germ, and a multigrain roll from the grains; skim milk and yogurt from dairy; salmon and lentils from the protein group--all packed into a single day.

Approach your snacks just as wisely. Instead of grabbing a handful of pretzels or chips, fill the gaps between meals nutritiously. You can nibble on berries or other fresh fruits; pick away at almonds, walnuts, or sunflower seeds; savor low-fat yogurts and cheeses; or munch on whole-grain crackers. Not all at once, of course.

"You don't have to meet the daily requirement for every single nutrient every single day, and in fact, most people can't," says Susan Finn, CEO of the American Council for Fitness and Nutrition and former president of the American Dietetic Association. "Focus on choosing a wide variety of foods from every food group, every day, at every meal, include plenty of 'superstars,' and you'll get the nutrients you need."

To meet the nutritional needs of two people for a day, here's a rough guide to what to put in your shopping basket: 1 to 1 1D2 pounds of meat, fish, poultry, or protein alternative like beans, tofu, or wheat gluten; 1D2 to 1 pound each of three or four different vegetables, including one starchy veggie such as potatoes, peas, or winter squash; two pieces of three or four different fruits, including berries; a quart of milk, two containers of yogurt, and one or two types of cheese; a high-fiber cereal such as oatmeal or raisin bran; walnuts, almonds, or sunflower seeds for snacking; a box of pasta or a bag of rice to substitute for starchy vegetables. Bon appétit.

A MODEL MENU

This sample meal plan, providing 1,800 to 2,000 calories, can serve as a template for planning healthful, well-balanced meals that provide the nutrients you need each day. To vary the menu, make sure your shopping list includes similar types of foods from the same food groups. Substitute cantaloupe or papaya for mango, and raspberries for blueberries; switch black bean soup for lentil, sirloin and sweet peppers for salmon and broccoli.


BREAKFAST

1 cup cooked steel-cut oatmeal (B vitamins, iron, fiber) with 2 Tbsp. wheat germ (vitamin E, B vitamins, zinc)

1 cup skim milk (calcium, protein, B vitamins, vitamin D)

1 cup mango cubes (vitamins A and C, fiber) mixed with 1D2 cup blueberries (vitamin C, antioxidants)


LUNCH

1 1D2 cups lentil soup (protein, B vitamins, fiber, minerals)

Small whole-grain roll (B vitamins, fiber, minerals)

Spinach, tomato, and avocado salad: (vitamins A, B, C, calcium, iron)

1 medium tomato, cut up (vitamins A and C, fiber, phytochemicals)

1D4 avocado, sliced (vitamin E, monounsaturated fats)

1 Tbsp. vinaigrette dressing (vitamin E and monounsaturated fats)

SNACK

Light string cheese stick (calcium, protein)

2 Tbsp. whole almonds (vitamin E, phytochemicals)

1 medium orange (vitamin C, folic acid, potassium)


DINNER

6-oz. filet of grilled salmon (protein, B vitamins, vitamin E, omega 3 fatty acids), brushed with olive oil (vitamin E, monounsaturated fats)

Baked potato (vitamin C, fiber, iron), topped with 1D2 cup low-fat yogurt (calcium, protein, B vitamins, vitamin D)

1 to 2 cups steamed broccoli (vitamins A and C, folic acid, calcium, fiber) topped with 2 Tbsp. grated Romano cheese (calcium, protein)

BONUS: 8-oz. wine or grape juice (antioxidants)



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Strengthening the immune system through fresh fruit and vegetable consumption

As the threat of influenza (particularly H1N1/swine flu) is all around, eating a diet rich in fruit and vegetables can boost the immune system, helping to prevent illness and infection. More than any other food, fruit and vegetables contain essential vitamins and minerals which are of vital importance for good health and can also help in the prevention of diseases. As fresh fruit and vegetables are among others a good source of vitamin C, the consumption of fresh produce should be stimulated, in particular those for parts of the population most at risk of contracting influenza.

Freshfel Europe, the European Association for the fresh fruit and vegetable sector, wants to reiterate at this particular time of the year that fresh fruit and vegetables are an essential ally in the prevention and combat against the spread of influenza. Although the intake of vitamin C by itself will not ward off flu or the common cold, it strengthens the body’s immune system, helping it to fight off diseases and viruses.

Vitamin C has many functions (see notably the work of Chemistry Nobel Prize laureate Linus Pauling). There have been many studies (some by the Harvard School of Public Health) that have shown that vitamin C is effective in reducing the severity of flu symptoms. Vitamin C boosts the production of white blood cells, antibodies and interferon, all of which are critical to fighting flu and other illnesses. Vitamin C is a proven anti-inflammatory, collagen-building nutrient, which helps to restore the respiratory system. A strong respiratory tract is the first defence against flu viruses, and vitamin C has the added benefit of increasing the effects of friendly phagocytes, which “eat” viral cells.



Against this background and the wide recognition of vitamin C role in reinforcing the immune system, Ramon Rey, President of Freshfel, stated: “Fruit and vegetables are the best natural sources of vitamin C. The wide assortment of fresh fruit and vegetables available should therefore be taken into consideration to contribute to a healthy diet rich in vitamin C. Fresh produce should be an additional useful tool in the set of preventive measures taken by Member States in the EU to combat H1N1 swine flu.” He added: “A wide range of fruit and vegetables have a high vitamin C content, particularly exotics such as guavas and papayas, berries, kiwifruits, cantaloupes, all citrus varieties as well as several vegetables such as cauliflower, broccoli and sweet peppers. Health authorities should convey this basic message to the population alongside other preventive measures against flu.”

Fruit and vegetables can be taken in all their varieties and at different moments as a snack or during the various meals of the day. Philippe Binard, General Delegate of Freshfel, added: “It makes sense for consumers to get their vitamin C intake directly from fresh fruit and vegetables rather than from pills. They will indeed take benefit from the natural source of the vitamin added to the pleasure of tasting and enjoying the quality and diversity of fresh produce.” Ramon Rey, President of Freshfel, concluded: “Prevention is the best medicine. As we move into autumn and winter, we should be reminded of the many health related aspects of the consumption of fresh fruit and vegetables so that everyone can benefit from eating immunity-boosting fresh produce.”


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Do Vitamin Supplements work?

Vitamin Supplementation is huge worldwide. Most of us take vitamins now or have taken vitamins in the past.
Here are some statistics compiled by the Consumer Healthcare Products Association (CHPA) on supplementation:

The US ranks top in dietary supplementation globally.18.9% of Americans had taken at least one dietary supplement in 2004. Over 100 million Americans use vitamin and mineral supplements everyday.
The “global self-medication market” has become a multi-billion dollar industry and the dietary supplement sector is growing the fastest – 16% in 1998 alone. In the US, retail sales of supplements reached $11.3 billion in 2000.

The most common reason for supplement use is “to improve overall health and general well being.” It is a popular belief that vitamins are antioxidants and can therefore protect us from oxidative stress that causes many health conditions.

The most common health conditions that call for supplementation are menopause, cough, cold, flu, sore throat, and allergies or sinus conditions.

The third National Health and Nutrition Examination Survey (NHANES III), 1988–94 reported that about 40% of Americans, starting at age 2 months, have taken some kind of dietary supplement.

The most common supplements taken are: multivitamin/multiminerals – 22% multivitamins plus vitamin C – 15% vitamin C as a single vitamin – 13% herbal and botanical supplements – 7% vitamin E as a single vitamin – 6%

Over the years, more and more reports on the health benefits of vitamin supplements have emerged, ranging from cardiovascular benefits to cancer prevention. This is mainly due to the antioxidant properties of vitamins that can protect us from oxidative stress. As a result several studies have been conducted to confirm these reports. Some of the latest studies summarized below reveal surprising results to say the least.

Disease prevention and mortality

One of the very first studies to comprehensively investigate the health effects of vitamin supplements was conducted by Danish researchers in 2007. They performed a meta-analysis on data pooled from several clinical trials which used supplementation of the antioxidant vitamin A, vitamin E, beta-carotene, vitamin C and selenium used as stand-alone or as combination supplements to treat a wide range of health conditions, from cardiovascular disorders to cancer. Their results were a surprising, even troubling. For one, no benefits of these “antioxidant supplements” were found. Second, supplementation with vitamins A and E and beta-carotene (but not vitamin C and selenium) actually increased overall mortality. This study prompted other researchers to take a second look at the benefits of vitamin supplements.

In a more recent review paper, the same researchers performed another meta-analysis of more data from several clinical trials, this time involving over 200,000 people who are healthy as well as those with existing health conditions. The researchers only considered studies which compared the efficacy of antioxidant supplements against placebos in the primary and secondary prevention of different medical conditions. The authors reported that they “found no evidence to support antioxidant supplements for primary or secondary prevention. Vitamin A, beta-carotene, and vitamin E may increase mortality.”

Cancer

Another meta-analysis investigated the anti-cancer properties of antioxidant supplements, particularly against gastrointestinal cancers. They looked at data of trials which studied beta-carotene, vitamins A, C, and E and selenium. The authors concluded that “we could not find convincing evidence that antioxidant supplements prevent gastrointestinal cancers.”

One of the most recent developments in vitamin supplement research is the long-term SELECT (Selenium and Vitamin E Cancer Prevention Trial) study of the National Cancer Institute (NCI). The study evaluated the efficacy of selenium and Vitamin E in preventing prostate cancer and enrolled 35,000 male participants in the US, Puerto Rico, and Canada. The participants were randomly assigned to one of 3 groups: group 1 were given vitamin E supplements only, group 2 were given only selenium, group 3 took both supplements in combination, and group 4 were given placebos only. Five years into the study, the NCI decided to stop the trial because of some “concerning” findings, namely:

1. The analysis found no lower risk of prostate cancer in men taking the supplements, either alone or together.

2. Men who were taking only vitamin E actually had a slightly higher risk of developing prostate cancer.

3. Men taking only selenium seemed to have a slightly higher risk of developing diabetes.

Another study evaluated the efficacy of combined folic acid, vitamin B6, and vitamin B12 in reducing cancer risk among women. Their result show that combined folic acid, vitamin B6 and vitamin B12 treatment had no significant effect on overall risk of total invasive cancer or breast cancer among women during the folic acid fortification era.

A study published in December 2008 evaluated whether vitamins C and E and beta carotene supplementation have an effect on overall cancer risk. The data was taken from the Women's Antioxidant Cardiovascular Study and involved 8,171 women who were cancer-free at the start of the study about 9.4 years ago. The findings of the study showed that “supplementation with vitamin C, vitamin E, or beta carotene offers no overall benefits in the primary prevention of total cancer incidence or cancer mortality.”

Cardiovascular disorders

The Women’s Health Initiative Calcium/Vitamin D Trial evaluated the effects of vitamin D and calcium supplements on blood pressure and risk for hypertension risk of 36,252 healthy postmenopausal women. The women were assigned in 2 groups: one group received a daily supplement of 1000 mg of calcium plus 400 IU of vitamin D3 daily. The other group received placebo only. The researchers reported that “in postmenopausal women, calcium plus vitamin D3 supplementation did not reduce either blood pressure or the risk of developing hypertension over 7 years of follow-up.”

The Physicians' Health Study II evaluated whether vitamin E or vitamin C have cardioprotective properties that can reduce risk for CVD in men. A total of 14,641 American doctors were enrolled in the study, aged 50 years and older, and were followed up for 8 years. The study results showed that “neither vitamin E nor vitamin C supplementation reduced the risk of major cardiovascular events. These data provide no support for the use of these supplements for the prevention of cardiovascular disease in middle-aged and older men.”

This study evaluated whether antioxidant (vitamins E, C and/or beta-carotene) supplements can prevent atherosclerosis. The researchers performed a meta-analysis of 22 trials which involved 134,590 participants. The researcher conclude that “…the majority of studies included in this review does not support a possible role of antioxidant supplementation in reducing the risk of cardiovascular disease … no definite conclusion can be drawn to justify the use of antioxidant vitamin supplements for the prevention of atherosclerotic events.”

Folic acid is routinely prescribed for pregnant women to prevent birth defects such as spina bifida. It has also been thought that folic acid, which reduced the levels of homocysteine in the blood, can prevent cardiovascular disease. Homocysteine is an amino acide used as biomarker for cardiovascular disorder. This trial investigated whether a vitamin combination pill with folic acid, vitamin B6, and vitamin B12 (vs. a placebo) can reduce cardiovascular risk. It enrolled more than 5,400 American women with a history of cardiovascular disease or with moderate to high risk profile for ccardiovascular disease. After 7.3 years of treatment and follow-up, a combination pill of folic acid, vitamin B6, and vitamin B12 did not reduce a combined end point of total cardiovascular events among high-risk women, despite significant homocysteine lowering.

While most of the evidence from studies summarized here does not seem to support the health benefits of vitamin supplements, there are some studies which indicate that vitamin D supplementation is worthwhile, even essential.
Vitamin D is unique because we cannot get our vitamin D requirements from food alone. Instead, vitamin D is synthesized by the body upon exposure of the skin to the sun, thus earning it the title “sun vitamin.” However, since the sun is said to cause skin cancer, people tend to avoid exposure leading to widespread vitamin D deficiency.

Vitamin D deficiency is associated with a large number of health problems including osteoporosis, rickets, cancer and autoimmune disorders.

American health experts are convinced of the necessity of vitamin D supplements and thus, routinely prescribe vitamin D supplements even for newborn babies. Milk and other dairy products in the US are fortified with vitamin D but not in many parts of the world. Last year, the American Academy of Pediatrics updated its guidelines for vitamin D supplementation to recommend the doubling of the dose for babies and children from 200 IU to 400 IU per day.

According to a review paper, “vitamin D is not only important for calcium metabolism and maintenance of bone health throughout life, but also plays an important role in reducing risk of many chronic diseases including type I diabetes, multiple sclerosis, rheumatoid arthritis, deadly cancers, heart disease and infectious diseases.


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Vitamin C – A Multi-Facetted Vitamin

There are essentially two types of vitamins that humans need on a daily basis: those that are water-soluble and those that are not (those fat-soluble ones from my last post). Vitamin C is a water-soluble vitamin which means that we need to replenish our supply of this very important vitamin on a daily basis. Here’s a short list of some of the many health benefits of vitamin C:

* Essential for growth and repair of tissues in all parts of your body.
* Necessary for the formation of collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.
* Needed for the repair and maintenance of cartilage, bones, and teeth.

The importance of vitamin C was discovered when sailors on long voyages would develop scurvy. The only ‘cure’ was to eat fruits high in Vitamin C. The British Navy used limes (easily acquired from some of their colonies) and hence the nickname of ‘limey’ to refer to the British came about. If you are lucky enough to have a lime tree in your yard, or a friend or neighbor with one, then you have a ready source for this important vitamin.

But what about those juicy orange trees? Unfortunately, unless you purchase fortified orange juice at the store, oranges are not one of the better sources of vitamin C. These are your best sources of vitamin C:

* Avocados (which grow very well here in Central Florida)
* Rose hips (often found in teas)
* Blackcurrant (I love blackcurrant jelly)
* Red pepper
* Parsley
* Guava
* Kiwi fruit
* Broccoli
* Brussels sprouts (cooked right these really can be very tasty)
* Papaya (another fruit found growing all over Central Florida)

Of course, you can also take vitamin C supplements. Unsure about which product to purchase? Check out what the Vitamin C Foundation has to say on the subject.

One really important benefit of vitamin C is in the prevention of heart disease, hardening of the arteries and as a good defense against bad cholesterol. I have a copy of “Prevention’s New Encyclopedia of Common Diseases” which sites a February, 1981, article in the Journal of Human Nutrition about studies done in England with elderly patients suffering from coronary artery disease who benefited from a daily dose of one gram (1,000 milligrams) of vitamin C.

Personally, I take 1 gram of vitamin C every day. If I feel like I’m starting to get sick I will increase my dosage. However, one word of caution: if you take too much vitamin C in one day it can upset your stomach and or cause diarrhea. You might want to check out this article in the Nutrition Journal for more information and another point of view on this essential vitamin.


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Popeye's spinach for good health

We've seen him on TV. Whenever there's a damsel in distress, he immediately relys on his secret weapon to rescue his girl. This may be just a comic character but there is always a reason why your mother encouraged you to eat your greens. Popeye took his daily dose of his favourite food, spinach, so he could boast of his muscular strength. We should be as smart as Popeye and eat more spinach in our diets.

Spinach has many health benefits

and nutritional properties, yet it seems to be one of the most difficult vegetables to serve to picky children and adults. This slightly intimidating vegetable can be delicious if cooked in ways to allow you to get the most out of your greens.

The history of spinach dates back to fourth-century Persia when it made its way to China and Europe before arriving in the United States, now one of the vegetable's largest producers. Popular a la Florentine dishes pay tribute to spinach's royal heritage as the favourite vegetable of Catherine de Medici.

# Health benefits of spinach

Popeye may have gained more benefit from spinach than just pumping up instant muscles. The bright green leafy vegetable also helped him fight off osteoporosis, heart disease, arthritis and several types of cancer. Spinach is also packed with vitamins, minerals, fibre, and antioxidants - ranking third behind garlic and another kale, another green.

In general, spinach is extremely beneficial to one's health for the following reasons:

Prevents eye disease: Spinach is good for eye disease, protecting against age-related macular degeneration (AMD), an eye disease affecting elderly people. Years of exposure to sunlight can damage the centre of your eye's retina, leading to macular degeneration and blindness.

Spinach has a detoxifying effect.

Cures gum diseases.

Cures anaemia.

Spinach is useful in the fight against cancer.

Thirteen different flavanoids that function as antioxidants and anti-cancer agents are found in spinach, Researchers have created specialised spinach extracts to use in controlled studies where they have been found to slow down cell division in stomach cancer cells, reduce skin cancers and reduce the incidence of breast, ovarian and prostate cancers.

Consuming spinach contributes to reduced risk of cardiovascular diseases.

Calcium in spinach prevents osteoporosis. Spinach also contains other bone-building nutrients such as calcium and magnesium.

Spinach gives a boost of energy with a high dosage of iron. However, spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the amount your body can take in of these minerals. To improve iron absorption, eat your spinach with vitamin C-rich foods such as orange juice, tomatoes and citrus fruit.

# Selecting and storing spinach

Spinach is a leafy vegetable with oval leaves. Baby spinach leaves are tender and do not have the strong taste for which spinach is renowned, which is a result of the oxalic acids found in it.

1. Look for leaves that are deep green and vibrant.

2. Select spinach with small stems, indication that it is young, sweet and tender.

3. Avoid any signs of bruising or yellowing.

4. Leaves should look fresh and tender without a wilt in sight.

5. A slimy coating on the leaves could be an indication of decay and this should be avoided at all costs.

Keeping spinach fresh

1. On reaching home, pull off the leaves and wash them well. Leaves and stems tend to collect sand and soil.

2. Let them sit out on paper towels. Do not pack them with any moisture as this could result in decay.

3. Store the spinach in a airtight plastic bag or plastic container with a few paper towels and put them in the crisper section of the refrigerator. This will keep spinach fresh for five days and since they are already washed and cut they make for a quick and easy meal.

# Cooking

Spinach is best eaten raw or lightly cooked, having washed it and shaken it dry without adding any water. Cooking destroys some of the nutritional value of spinach, but also makes some of the nutrients more available, so you may alternate between cooked and fresh spinach.

Regular spinach is best enjoyed by quick steaming to make it more palatable by coaxing some sweetness from it. If you are steaming spinach ahead of time, do not keep it in the refrigerator to store as it will not keep well. Freeze it and just reheat in the microwave or a pan of boiling water when ready to use.

# Antioxidants

Spinach is a member of the brassica family and is an exceptionally nutritious food. Packed with large amounts of the antioxidant beta-carotene, as well as the even more powerful carotenoids - lutein and zeaxanthin - spinach has strong and proven anti-cancer benefits. According to WebMD Magazine, in an article, 'Pump Up Your Diet with Spinach', by Andrea Gabrick, spinach is good for your body and low in calories.

Calories in spinach: 4oz/100g = 25 calories

# Getting kids on board

To get children to eat greens, puree or hide them in a dish they will most likely enjoy. Ideas include:

# Filling tarts with spinach, cheese and onions.

# Chopped spinach can be boiled and added to hamburger meat.

# Make a spinach lasagne so the sauce and cheese hides all that green goodness.

# Purée spinach and put it in a brownie mix.

# Heart-friendly

For cardiovascular protection, few foods compare to spinach in their number of beneficial nutrients. Spinach is rich in vitamins C and A. These two nutrients are antioxidants that work to reduce the amount of free radicals in the body. They prevent cholesterol from oxidising, building up and blocking blood vessels. Blocked arteries and vessels can lead to heart attacks or strokes.

# Fountain of youth

Vitamin K is found in spinach and studies show that vitamin K can improve bone density and lower the risk of hip fracture, according to Katherine Tucker, PhD, director of nutritional epidemiology at the Friedman School of Nutrition Science and Policy at Tufts University in Boston. As a primary source of vitamin K, one cup of fresh spinach supplies more than one and a half times your daily requirement.

Spinach contains plant chemicals called polyphenols, which keep you quick-witted. Polyphenols stimulate signals between cells, encouraging them to communicate and enhance memory. A study done by the Chicago Health and Ageing Project found that by eating three servings of green leafy vegetables each day, you could slow mental decline caused by ageing by 40 per cent.

# Bodybuilding

In Popeye's cartoons, his biceps grew quickly after eating spinach and he became a superhero. While it may seem comical, scientists have proven that eating spinach really contributes to muscle growth and that spinach does have that steroid effect. As such, spinach is recommended as part of the daily diet of bodybuilders. According to laboratory tests, eating spinach increases the manufacture of muscle protein by 20 per cent due to a steroid chemical it contains. Consuming at least one kilogram of spinach daily can boost your muscle power.

# Spinach Lasagne with Chicken

Ingredients

35 min; 10 min prep

9 lasagna noodles (2-inch)

1lb shredded chicken

1 cup shredded cabbage

2 cups diced tomatoes with basil, oregano and garlic

2 (8oz) cans tomato sauce

2 cups fresh spinach

2 cups shredded Cheddar cheese

11/2 cups shredded mozzarella cheese

Salt and pepper

Method

1. Preheat oven to 350F.

2. Cook and shred chicken.

3. In large skillet, mix shredded chicken, cabbage, diced tomatoes and tomato sauce. Heat until warm (and cabbage is still firm). Salt and pepper to taste.

4. Cook lasagne noodles according to package directions.

5. Mix spinach with cheddar cheese.

6. In large casserole dish, start with three noodles, 1/3 of spinach mix, 1/3 of chicken mix, 1/3 of mozzarella cheese. Repeat these layers two more times.

7. Cook at 350°F for 25-30 minutes or until heated through.

Serves 6-8

- Recipe from Recipezaar

# Fillet of Snapper with Spinach and Tomatoes

Ingredients

12 cups spinach (11/4lb), trimmed and washed thoroughly

2 cloves garlic, minced

1/4 tsp salt

Freshly ground pepper to taste

1lb snapper fillets, divided into 4 portions

4 small plum tomatoes, sliced

Method

1. Preheat oven to 400°F.

2. Put spinach, with water still clinging to its leaves, into a large pot. Cover and steam the spinach over medium-high heat, stirring occasionally, until just wilted, about five minutes. Drain and when cool enough to handle, press out excess liquid. Chop and place in a small bowl. Stir in garlic. Season with salt and pepper.

3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning). Generously coat the top piece with cooking oil. Place one snapper over the spinach and arrange tomato slices over the snapper. Season with salt and pepper.

4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining ingredients.

5. Place the packets on a baking sheet. Bake the packets until the fish is cooked through and the vegetables are just tender, 10-12 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents on to plates.

Makes four servings.



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