When I was in high school, I kept the latest nutritional information booklets by my bedside table. I would read them to help me understand what foods should be on my “good” list if I wanted to be in shape.  Unfortunately, I followed the wrong advice and began eating mostly low-fat foods, essentially high carbohydrate and highly processed foods. These low fat, processed foods on the ‘good food list” lacked the essential nutrients we need to stay healthy and fit.  Now we know the guidance in those nutrition booklets was not only pretty bad, it was dead wrong. I wish I had known then what I know now.

Food is Medicine

We’ve come a long way baby since the low fat, high carb diets became the rage in the 70’s. We now know the guidance back then to eat low fat, high processed foods was completely wrong. We now have long term studies and decades of evidenced based research that reveal the truth: Food is Medicine. The right foods have the power to keep us alive. The wrong foods consumed over many years have the power to threaten our survival and hasten an early death.

Can an “Apple a Day” Help Keep Death Away?

We’ve moved on from the cliché, “An apple a day keeps the doctor away” to serious talk: “An apple a day keeps cancer away”.  Now we are moving to even more serious talk: “An apple a day keeps early death away!”  So, what’s in the proverbial “apple”? How does the proverbial “apple a day” help keep death away? Well, it’s back to our basic A, B, C’s of nutrients, vitamins and minerals.

We need to understand what vitamins and minerals are in the food we eat and what they do for our bodies. Vitamins and minerals are essential and necessary for our bodies to function at the cellular level. Unfortunately, and alarmingly, the modern-day diet worldwide is lacking in sufficient amounts of the essential vitamins and minerals humans need to live well and live long. Many people are dying too young due to consuming so much bad food and not enough good food.

Poor Diet is Associated with 20% of Deaths World-Wide

Poor diet is associated with 1 in 5 deaths world-wide, according to a new large study. That’s 11 million deaths a year due to putting the wrong foods in our mouths. The study, published in the journal, The Lancet, tracked trends in consumption of 15 dietary elements from 1990 to 2017 in 195 countries. These included diets low in fruits, vegetables, legumes (peas and beans) whole grains, seeds, milk, fiber, calcium, seafood, omega 3 fatty acids, polyunsaturated fats, and diets high in red meat, processed meats, sugar -sweetened beverages, and trans fatty acids and sodium. These are diets low in good foods and high in bad foods.

Essential Vitamins and Minerals Our Bodies Need to Function

We all need to understand the basics of nutrients in the food we eat. We need to understand what vitamins and minerals our bodies need to function properly so we can eat what we need to keep our bodies functioning well. If you don’t want to be a chronically malnourished, underproductive, at risk for early onset of chronic disease, or early death, be sure you are getting enough of the following vitamins and minerals:

Vitamin A

Vitamin A functions include the formation and maintenance of teeth, bones, soft tissue, white blood cells, the immune system, and mucus membranes.

Vitamin B1

Vitamin B1 enables the body to use carbohydrates as energy. It is essential for glucose metabolism and plays a key role in nerve, muscle and heart function.

Vitamin B5

Vitamin B5 know as Pantothenic Acid helps turn the food you eat into the energy you need. It’s important for many functions, especially breaking down fats.

Vitamin B6

Vitamin B6 is involved in protein metabolism, brain development during pregnancy and infancy as well as immune function.

Vitamin B12

Vitamin B12 helps keep the body’s nerve and blood cells healthy and. Helps make DNA, the genetic material in cells.

Biotin

Biotin helps turn protein, fat, carbohydrates you eat into energy you need.

Vitamin E

Vitamin E helps protect cells from damage caused by free radicals and helps boost the immune system to fight bacteria and viruses.

Vitamin K

Vitamin K is important for blood clotting and healthy bones.

Phosphorous

Phosphorous is an essential mineral that your body uses to build healthy bones and teeth, create energy and make new cells.

Calcium

Calcium is important for building and protecting bones and teeth. It plays important roles in other functions including nerve, muscle and heart function.

Sodium

Sodium is used by the body to control blood pressure and blood volume. Your body also needs sodium for your muscles and nerves to work properly.

Magnesium

Magnesium is important for many processes in the body including regulating muscle and nerve function, blood sugar levels and blood pressure, and making protein, bones, and DNA.

Iron

Iron is a mineral the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Your body also uses iron to make myoglobin, a protein that provides oxygen to muscles. Your body needs iron to make some hormones and connective tissue.

Iodine

Iodine is used by the body to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.

Fluoride

Fluoride is contained in bones and teeth. Your body needs fluoride for the formation and health of bones and teeth.

Zinc

Zinc helps the immune system fight off invading bacteria and viruses.  The body also needs zinc to make proteins and DNA, the genetic material in all cells.

Copper

Copper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system and bones healthy. Copper also aids in iron absorption.

Chromium

Chromium is an essential nutrient for sugar and fat metabolism. Normal dietary intake of Cr for humans is suboptimal. Most diets contain less than 60% of the minimum suggested intake of 50 micrograms. Insufficient intake of chromium leads to symptoms similar to those observed for diabetes and cardiovascular diseases.

Selenium

Selenium is important for reproduction, thyroid gland function, DNA production and protecting the body from damage caused by free radicals and from infection.

Learn Basics of Nutrients, Vitamins, and Minerals You Need to Live!

Whether you or someone in your family suffer from a chronic disease or not, it’s essential to get informed on the basics of food nutrients. It’s not only about what not to eat, but more importantly it’s about what to eat to stay well and live well with zest! Here is my free E-book that provides comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals. Click here to receive free E-book.

I am a widow and I want to live as long as possible to be here for my two sons. I live by the mantra that Food is my Medicine. I need to eat well to take care of my body and be here for my sons.  For my own benefit, I gathered a summary of what I needed to know to be informed about nutrients in food and now I’d like to share it with you. It’s exciting and empowering to get to know food as medicine on a more intimate level.

Click here to receive free E-book of comprehensive nutrient information, the best food sources for each nutrient, and recommended daily allowances of vitamins and minerals.

What I’ve learned is it’s important is to love good food and to feed our bodies the good food that loves us back. Love your body by eating foods with the essential vitamins and minerals that will help keep you healthy and strong. Learn what foods are the best sources to help you live long and live well with zest!

Cheers to Living Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

Well with Zest Disclaimer: We are not medical doctors or RD’s, and we do not treat disease. The information provided does not substitute for medical advice, diagnosis, or treatment by your doctor or other qualified clinician.

The post Know What To Eat– Your Health and Life Depends On It appeared first on Well with Zest.

Curry Chicken Salad has always been one of my favorites because I enjoy the spiciness from the curry as well as its many health benefits. It’s a zesty step up from plain chicken salad that always feels a little more special to me.  It’s got great flexibility whether served for lunch, dinner, a picnic, a holiday potluck, a casual get–together, or for family leftovers. It can be served in a variety of ways such as in a wrap, in lettuce cups, on an open face sandwich, on a bed of greens, in mini crustless finger sandwiches, in jumbo size buns, or as an appetizer dip with crackers and chips. It’s flexible and adaptable in countless creative ways to serve it.

Perfect Food for Visiting Foreign Dignitaries

I love the rich and varied history of Curry Chicken Salad. It appears to have originated with Queen Elizabeth’s Coronation as a way to feed 350 foreign dignitaries who attended her coronation luncheon on June 2, 1953. I love that it’s a royal fare, but it’s also the perfect make–ahead dish for everyday casual fare. If Curry Chicken Salad is the perfect food for 350 foreign dignitaries, it’s the perfect food to eat in every corner of the globe all year round.  It tastes great and is also filled with ingredients that have many health benefits.

Here’s a breakdown of all the ingredients and its benefits:

Turmeric

Studies show that turmeric has anti-inflammatory and antioxidant properties that help fight many chronic diseases, helps prevent cancer, heart disease, and even Alzheimer’s. It can help boost mood, joint health, skin health, gut health, ease aches, and much more.

Cilantro

Although the health benefits of cilantro (or Chinese parsley) are often overlooked, it contains vitamin K, as well as potassium, choline, manganese, and folate. It has detoxifying properties to cleanse and purify the kidneys, lymph system, and kidneys.

Avocado Mayonnaise

The avocado contains potassium, monounsaturated fatty acids, and fiber, as well as Vitamin K, Vitamin C, Vitamin B5, Vitamin B6, Vitamin E, etc. Avocado mayonnaise helps support heart health, as well as eyes, skin, gums, and joints.

Lemons

Lemons are a key ingredient that adds citrus notes that balance with the curry.  Studies show that lemons help protect against kidney stones, cancer, and anemia, while offering digestive and heart health benefits, and weight control.

Red Grapes

As you might expect, red grapes, one of the most ancient foods, is packed with benefits. Grapes are loaded with ingredients that help protect against cancer, diabetes, many chronic diseases, and supports heart health.

Scallions

Scallions are nutrient–dense, loaded with vitamin K, Vitamin C and antioxidants, so they help strengthen the immune system. Like other onions, they have anti-cancer benefits, support heart health, help control blood sugar levels, and are good for digestive health.

Celery

Celery has lots of benefits from vitamin C, beta carotene, flavonoids and antioxidants. It has many nutritious properties that help reduce inflammation in the digestive tract and support gut health. It is also full of nutrients that support heart health, lower blood pressure, lower bad cholesterol and lower triglycerides

Honey

It has lots of benefits, including nutritious properties that lower blood pressure, improve cholesterol, and lower triglycerides.

Free Range Chicken

Free range chicken is known for its high protein content, the essential building block of life that is essential to the health of our bodies. One free-range chicken breast can supply around 52 percent of the daily protein needs for most people.

Perfect Royal Fare and Casual Fare Enjoyed Worldwide!

This Curry Chicken Salad is everyday fare for our family. It combines zesty, creamy, spicy flavors and textures mixed with nutrient–dense proteins, fats and carbohydrates. It’s a perfect royal fare and casual fare recipe that is healthy and delicious and appeals to people worldwide. How can you resist trying it?

Grace Notes

I always choose free range chickens not only for taste benefits but for the health benefits. Free range chickens taste better and are a healthier option because they are free of hormones and antibiotic resistant bacteria that can be present with conventional chicken meat. For a recipe that originated as royal fare, treat yourself like royalty. Choose chicken meat from healthy, happy chickens, the highest quality meat you would serve foreign dignitaries if they were visiting you at your own “palace”. Step it up and feel special whenever you eat Curry Chicken Salad. You deserve it!

Enjoy and Live Well with Zest

Bev xo

Written by Bev Hope

Curry Chicken Salad

• Author: Bev Hope
• Prep Time: 45 min
• Total Time: 45 min
• Yield: 4-6 servings
• Category: Salad

Ingredients

• 1/2 free range whole chicken – breast and thighs
• 1 lemon, quartered
• 1/2 bunch cilantro leaves, chopped
• 1/2 bunch cilantro stems
• Kosher salt and freshly ground black pepper
• 1/4 cup avocado mayonnaise
• 1 teaspoon curry powder
• 1 teaspoon honey
• 1 teaspoon freshly squeezed organic lemon juice
• 3 scallions, thinly sliced, including the green tops
• 2 stalks celery, thinly sliced
• 3/4 cup halved seedless organic red grapes
• Paleo gluten free wraps or Butter lettuce leaves, for serving

Instructions

1. Put the half organic free-range chicken (thighs and breast, lemon), cilantro leaves and stems into a skillet or saucepan. Fill with water just to cover the chicken and season generously with salt and pepper. Bring to a boil over medium heat, then reduce the heat to maintain a gentle simmer. Cook until the chicken is tender and falling from the bones, about 40 to 45 minutes.
2. Remove the chicken from the poaching liquid and allow to cool. When cool, remove the skin and strip the meat from the bones, discarding the skin and bones. Reserve the meat.
3. In a bowl, mix together the Avocado mayonnaise, curry, honey, and lemon juice. Stir in scallions, celery, and grapes until combined. Add the cooked chicken meat and toss to combine. Season with salt and pepper, to taste.
4. Serve heaping portions of the salad in butter lettuce leaves or roll in paleo style wraps.
5. Serve with avocado slices (optional in wrap)

Notes

OPTIONS 

• You can use ready-made roasted, all-natural free-range chicken to streamline the prep-process.

ADD-ONS

• Add turmeric powder from water soluble turmeric supplement capsules to the curry powder to add health benefits from turmeric superfood.

Keywords: Curry, Chicken, Salad

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Mushrooms are one of Nature’s premier superfoods and are packed with nutrients and antioxidants that provide many important health benefits.  But besides being excellent for our health, fresh mushrooms are easy to cook with and can be worked into a wide range of recipes. Plus, dried mushrooms or mushroom powder make cooking with mushrooms convenient and flexible and they provide the same health benefits of fresh mushrooms!

9 Benefits of this Amazing Superfood

Let’s take a look at nine benefits we get from this amazing superfood!

1. Mushrooms Are Packed with Antioxidants

Mushrooms are loaded with antioxidant properties. Antioxidants neutralize “free radicals” released in the body that can damage cells, potentially causing cancer, and have been linked to aging and cardiovascular disease. Fortunately, mushrooms are packed with antioxidants, including:

• Ergothioneine (ergo)- an important amino acid that the human body cannot produce.
• Selenium- reduces inflammation and stimulates the immune system.
• Glutathione- a powerful antioxidant that can assist protein production.

2. Mushrooms Are a Rich Source of Vitamin D

Mushrooms provide a rich source Vitamin D. This important vitamin is essential for optimal health and normal bodily functions.. For example, Vitamin D helps increase the absorption of calcium, which is necessary for creating strong bones and maintaining bone health. Vitamin D is also important for regulating insulin levels and helps increase the absorption of other vitamins and minerals, such as magnesium. Vitamin D deficiency puts us at risk for many diseases. 

3. Mushrooms Help Fight Infection 

Eating mushrooms every day may help keep the doctor away! A study conducted at the University of Florida found that daily consumption of Shitake mushrooms led to a reduction in inflammatory proteins and improved the functioning of gamma delta T-cells. Eating mushrooms helps fight off colds and maintain a healthy immune system so your body can protect you against invaders such as bacteria, viruses, toxins and prevent disease.

4. Mushrooms May Help Prevent Cancer

Researchers have found that mushrooms exhibit many anti-cancer properties. Mushrooms stimulate the immune system and may help the body combat cancer. Plus, mushrooms help increase the effectiveness of chemotherapy. Mushrooms may have broader use in cancer treatments, so they are a focus in ongoing cancer research.

5. Mushrooms Are Prebiotic

Mushrooms may have a positive influence on blood sugar regulation and be beneficial for people who have or are at risk of developing diabetes. When mice were regularly fed white button mushrooms, they enjoyed higher levels of beneficial bacteria that were involved in the regulation of glucose. 

6. Mushrooms Support the Immune System 

Studies have found  evidence that Reishi mushroom have positive benefits for people who are dealing various chronic health conditions such as cardiovascular disease, liver or kidney disease, respiratory disease, cancer, or viral infections. Eastern medicine has used Reishi mushrooms for centuries to support the immune system, reduce stress and improve sleep.  Reishi mushrooms also help improve mood and boost energy levels.

7. Mushrooms Improve Heart Health

Many mushrooms are rich in fiber, vitamin C, and potassium, which are important for our improved heart health. Shiitake mushrooms have three compounds that may help lower blood cholesterol levels.

• Eritadenine – helps an enzyme involved in producing cholesterol 
• Sterols- helps block cholesterol absorption in the gut.
• Beta glucans- type of fiber that can lower cholesterol

8. Meanwhile, Mushrooms Are Low in Carbs and Calories

Anyone looking to go on a low carb diet, or any diet at all, should consider making mushrooms a regular part of the menu. Mushrooms are low in both carbohydrates and calories, making them an excellent diet food. So not only can you enjoy all of the above benefits, but you’ll also keep your carbohydrate and calorie count low, which could help you lose weight!

9. Mushrooms are Nature’s Botanical Medicine 

Mushrooms are fungi that come in many shapes, sizes and colors. Research is underway to better understand how the chemical compounds in various mushrooms actually work in our bodies to support our health and prevent or treat disease. The scientific evidence is overwhelmingly clear that mushrooms are Nature’s natural pharmacy. Incorporating mushrooms more often into our diet can help in many ways, from fighting infections and colds to preventing life-threatening diseases. They are easy to mix into all kinds of recipes.

Use Mushrooms to Enhance Taste and Health Benefits of Food

Mushrooms enhance the taste and the health benefits of the food we cook. It’s time to get creative with adding mushrooms to recipes. There are endless possibilities. What are your favorite ways to eat mushrooms?

Enjoy and Live Well with Zest!

Bev

Written by Bev Hope

Reviewed by Board Certified MD

The post 9 Amazing Superfood Benefits of Mushrooms appeared first on Well with Zest.