Broccoli Helps to Reverse Type 2 Diabetes

Eating broccoli is a great idea, especially if you're diabetic. This hearty, tasty vegetable is a true super food that is rich in dozens of nutrients. In fact, it packs the most nutritional punch of any land vegetable.

Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. Broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.

Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease, and several cancers.

Broccoli contains chlorophyll and chromium -- two key nutrients that help to reduce insulin resistance and toxicity in diabetics.

Broccoli is a major fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.

Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents.

Health Benefits of Broccoli

Blood Pressure: Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

Bone Health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Cancer Prevention: Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.

Diabetes Prevention & Reversal: Broccoli contains a compound  called sulforaphane that encourages production of enzymes that protect the blood vessels, and reduces the number of molecules that cause cell damage. As a result, this can reverse the damage that diabetes inflicts on heart blood vessels. In addition, Broccoli contains chromium, a key mineral that helps the body manufacture glucose tolerance factor (GTF) which helps to metabolize blood sugar. and regulate insulin usage in Type 2 diabetics. As a result, some Type 2 diabetics are able to reverse their diabetes by adding broccoli to their nutritional program.

Diet Aid: Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Eye Health: Studies have shown that the carotenoid lutein helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision.

Heart Health: The carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.

Immune System: One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Nervous System: Broccoli contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function, as well as promotes regular muscle growth.

Sun Damage: Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Vitamin C: One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Cooking and Preparing Broccoli
In order to get the optimum nutrient benefits from broccoli, choose plants with closely packed heads and dark colored stalks as these will have a high nutritional content. Remember to also include the stems and the leaves for their high fiber and nutrient content. Cooking broccoli tends to destroy its nutrients so it is recommended that you eat it raw or lightly steamed.

You can make a salad by chopping up 1 cup of raw broccoli, adding Romaine lettuce, sprouts and sprinkling a bit of extra virgin olive oil. Add a few crunchy bits of walnuts and enjoy a nutritious and healthy salad.

If you plan to add broccoli to a stir-fry, add them last so that the broccoli is not overcooked -- you want the broccoli to remain firm and bright green in color in order to retain its nutrient benefits.

And, as powerful broccoli is, broccoli sprouts -- which are usually sold next to alfalfa sprouts in grocery stores -- are more than 50 times more packed with sulforaphane than broccoli that's matured. 

Studies
To look at the relationship between broccoli sprouts and stress on the body caused by oxidation, researchers randomly selected 81 people with type 2 diabetes to consume 5 or 10 grams of broccoli sprout powder per day, or a placebo containing no supplement. Blood tests showed that health markers significantly improved in those who took the broccoli sprout powder, including decreases in the oxidative stress index, decreased blood levels of oxidized LDL ("bad") cholesterol, and decreased levels of MDA (higher MDA indicates more oxidation). Broccoli sprout powder improved total antioxidant capacity as well. Taking 10 grams of broccoli sprout powder daily led to the largest improvements in measures of oxidative stress, but 5 grams also improved these measures more than placebo. (Eur J Clin Nutr May 11, 2011)

Dr Mingzhan Xue and colleagues from the University of Warwick and University of Essex carried out a complex laboratory study in which sulforaphane was directly applied to blood vessels that had been damaged by high blood sugar levels. It found that the compound reduced the production of potentially damaging molecules called reactive oxygen species. The.research was supported by Juvenile Diabetes Research Foundation International, the Wellcome Trust, and the Biotechnology and Biosciences Research Council. The study was published in the medical journal Diabetes.

Based on a study (documented in the journal Clinical Epigenetics), researchers from the Linus Pauling Institute at Oregon State University discovered that a compound in cruciferous vegetables called sulforaphane helps the body to fight off cancer. That's because the compound works to inhibit enzymes, which are known to work against the ability of certain genes to suppress the development of tumors.

Researchers from the University of Michigan Comprehensive Cancer Center published a study in the journal Clinical Cancer Research showing that sulforaphane was able to kill breast cancer stem cells in mice and in lab cultures, and also prevented new tumor cells from growing.

Recently, a study in the British Journal of Nutrition showed that pairing broccoli with a spicy food containing the enzyme myrosinase seemed to enhance broccoli's cancer-fighting benefits.

                      

Health Benefits of Apples

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size.  Scientists believe these disease-fighting antioxidant compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fiber called pectin, which provides additional health benefits.

Avoid Alzheimer’s: A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

Boost your immune system: Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out.Prevent cataract: Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

Detoxify your liver: We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.

Curb all sorts of cancers: Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer.

Decrease your risk of diabetes: Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fiber, the key to blunting blood sugar swings.

Reduce cholesterol: The soluble fiber found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

Get a healthier heart: An extensive body of research has linked high soluble fiber intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Prevent gallstones: Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fiber to help you control your weight and cholesterol levels.

Beat diarrhea and constipation: Whether you can’t go to the bathroom or you just can’t stop, fiber found in apples can help. Fiber can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

Neutralize irritable bowel syndrome: Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet.

Avert hemorrhoids: Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fiber can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

Control your weight: Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fiber. Foods high in fiber will fill you up without costing you too many calories.

Protect against Parkinson’s: Research has shown that people who eat fruits and other high-fiber foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

Get whiter, healthier teeth: An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

Note: Always eat an apple with a handful of walnuts/almonds to balance the carbs from the apple with the protein and Omega-3 fats from the walnuts/almonds

                  

Wild Salmon Helps to Reverse Diabetes and Heart Disease

Wild salmon is a powerful food, and, in many ways, is a true super food. In fact, few single foods can bring as many health contributions to your diet in significant quantities as wild salmon. Wild salmon is an excellent source of Vitamin E and Omega-3 fatty acids which helps people with diabetes and heart disease. Wild salmon is low in saturated fat and calories but high in protein.

Note: Make sure that you choose wild salmon over farmed salmon. Farmed salmon is injected with antibiotics and color-enhancing chemicals. Whereas wild salmon eat other fish, farmed salmon is fed corn and other foods so that they can be produced in mass quantities.

Nutrient Contents in Wild Salmon

Wild salmon provides key nutrients for your health, including:

• Omega 3 fatty acids
• Vitamins A, D, B6, E
• Antioxidant known as astaxanthin
• Essential amino acids
• High quality protein
• Appreciable amounts of calcium, iron, zinc, magnesium, and phosphorus

All of these nutrients combine to make wild salmon the natural choice for anyone concerned with their own health or their family’s health.

Health Benefits
Prevent High Cholesterol: Studies show that salmon helps to lower triglycerides. High triglycerides are associated with high bad cholesterol and low good cholesterol. When your triglyceride levels are high, you have a greater risk for cardiovascular disease. Eating wild salmon several times per week will help to lower your triglyceride levels.

Prevent High Blood Pressure: Consuming more wild salmon will also help to lower your blood pressure. If you do not suffer from high blood pressure, the omega-3 fats in salmon will help to prevent an unhealthy rise in blood pressure in the future. Hypertension, or high blood pressure, can lead to heart attack, stroke or heart failure. You can minimize your risks of these diseases by eating wild salmon regularly.

Prevent/Reverse Type 2 Diabetes: The Omega-3s and quality lean protein in wild salmon helps to stabilize blood glucose levels, which is very beneficial to Type 2 diabetics.

Prevent/Reverse Heart Disease: As previously mentioned, studies show that salmon helps to lower triglycerides. In addition, wild salmon reduces plaque formation with the arteries and lowers cholesterol levels, all of which is beneficial to anyone with heart disease. The carotenoid in salmon is a particularly potent antioxidant known as astaxanthin, which has been shown to protect against cardiovascular disease, cancer, inflammation, eye diseases, general aging and many other conditions.

Note: Astaxanthin is produced by phytoplankton, tiny plants that use it to shield themselves from ultraviolet radiation. Shrimp, krill and other tiny crustaceans then eat the phytoplankton and accumulate astaxanthin in their bodies (which is what makes them pink), and then salmon eat them and store the astaxanthin in their skin and muscles. Sockeye, coho and king salmon have the deepest color orange whereas pink and chum salmon (most often canned) are the lightest. 

Protect Against Cancer: When your diet is rich in omega-3 fats, you run a lower risk for certain cancers. For example, consuming salmon and other cold water fish has been linked with a reduced risk of prostate cancer. Studies show that men who incorporate salmon into their diet one or more times each week are much less likely to develop prostate cancer than men who do not eat salmon.

Promote Eye Health: Studies show that increasing your intake of omega-3 essential fatty acids may decrease the risk of dry eye syndrome. Other studies show that diets that are high in omega-3 fatty acids protect against age-related macular degeneration (AMD). AMD affects over 30 million people globally and is the leading cause of vision loss in those over 50 years of age. Eating fish that is rich in omega-3 fatty acids a minimum of three times per week has been associated with a 75% reduction in AMD. Wild salmon is a great option for promoting eye health.

Prevent Excessive Weight Gain: Incorporating wild salmon into your diet will give you the protein you need without the high and unhealthy fat levels of red meat and chicken. Salmon is also an excellent source of niacin, vitamin B12, vitamin B6, selenium, phosphorus and magnesium. You may choose to add wild salmon to your diet to replace excessive eating of tuna, which can contain mercury.

Prevent Depression: Fish oil may help combat a number of serious psychiatric illnesses. According to researchers at an international conference sponsored by the National Institutes of Health there is evidence which suggests that higher consumption of essential fatty acids in fish, particularly omega-3, appear to be linked to a lower risk for depression and better treatment of manic depression and schizophrenia. "In a study of more than 1,000 people (average age 75), those with higher blood levels of an omega-3 called DHA were more than 40% less likely to develop dementia (including Alzheimer's) over the next nine years than people with low DHA levels. ...Experts advise eating a weekly serving of fish rich in omega-3's." (Information source: "Boost Your Brain Power With Omega-3's," by Holly McCord, R.D., "Prevention" (Nutrition News web site))

More Health Benefits

Based on hundreds of clinical studies, the Omega-3 fatty acids in wild salmon provide many health benefits, including:

• Protect heart health
• Reduce risk of sudden death from heart disease
• Reduce risk of stroke
• Reduce chance of heart disease in Type 2 Diabetes
• Essential in infant brain and eye development during pregnancy and infancy
• Improve blood lipid patterns
• Improve blood vessel function
• Improve symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Crohn's Disease, Ulcerative Colitis, Rheumatoid Arthritis, Psoriasis, Asthma and some skin conditions
• Reduce the risk and severity of some psychological/mental disorders such as Alzheimer’s disease, Depression and Bipolar Disorder
• May reduce the risk of certain cancers, particularly Breast Cancer
• May help reduce the severity or development of Nephritis, Migraine, Alzheimer's Disease and Type 1 Diabetes

The Biology

The protective role of fish against heart disease, diabetes and cancer may be attributed to the type of oil found in certain species of cold-water fish, especially Alaska wild salmon. These fish oils, referred to as “Omega-3”, are polyunsaturated. Their chemical structure and metabolic function are quite different from the polyunsaturated oils found in vegetable oils, known as “Omega-6”.

The type of dietary fat (monounsaturated, saturated, or polyunsaturated) we consume alters the production of a group of biological compounds known as eicosanoids(prostaglandins, thromboxanes, and leukotrienes). These eicosanoids have biological influences on blood pressure, blood clotting, inflammation, immune function, and coronary spasms. In the case of Omega-3 oils, a series of eicosanoids are produced, which may result in a decreased risk of heart disease, inflammatory processes, and certain cancers.

Omega-3 oils also exert additional protective effects against coronary heart disease by:

• decreasing blood lipids (cholesterol, low-density lipoproteins or LDL, and triglycerides)
• decreasing blood clotting factors in the vascular system
• increasing relaxation in larger arteries and other blood vessels
• decreasing inflammatory processes in blood vessels

Findings from Clinical Studies

Additional studies have provided exciting news about the benefits of Omega-3 oils for individuals with arthritis, psoriasis, ulcerative colitis, lupus erythematosus, asthma, and certain cancers. Research studies have consistently shown that Omega-3 fatty acids delay tumor appearance, and decrease the growth, size, and number of tumors.

A recent study at the University of Washington has confirmed that eating a modest amount of salmon (one salmon meal per week) can reduce the risk of primary cardiac arrest. Cardiac arrest claims the lives of 250,000 Americans each year. Fresh, fresh-frozen, or canned Alaska sockeye salmon provides the highest amount of Omega-3 fatty acids of any fish — 2.7 grams per 100 gram portion.

Other studies, such as the Zupthen Study, a 20-year investigation of a Dutch population, confirmed similar benefits. The risk of coronary heart disease decreased (as much as 2.5 times) with increasing fish consumption. This suggests that moderate amounts (one to two servings per week) of fish are of value in the prevention of coronary heart disease, when compared with no fish intake.

The type of dietary fat we consume is very important. It has been well documented that saturated fat can increase the risk of heart disease. The amount of saturated fat in both high-oil fish and lean fish is minimal. Fish, and other seafood, also offers lean, high-quality protein, as well as many other important vitamins and minerals.

Vitamin E:

• Powerful antioxidant
• Lowers the risk of heart disease
• Prevents the oxidation of low-density lipoproteins
• Reduces the buildup of plaque in coronary arteries

Salmon is also a good source of Vitamin E, a powerful antioxidant. Antioxidants, which also include Vitamin C and beta carotene, act at the molecular level to deactivate free radicals. Free radicals can damage basic genetic material, and cell walls and structures, to eventually lead to cancer and heart disease. Vitamin E lowers the risk of heart disease by preventing the oxidation of low-density lipoproteins (LDLs), thus reducing the buildup of plaque in coronary arteries. Other research has found that Vitamin E plays a protective role against cancer and the formation of cataracts, and may possibly boost the immune system in the elderly.

Cooking and Preparation Tips

You can eat wild salmon in a variety of ways. It is delicious on top of a salad with your favorite low-fat salad dressing. It can be made into a salmon burger or eaten with a side of rice and vegetables.

One of the biggest mistakes that people make when cooking wild salmon is that they overcook the salmon! This dries out the salmon and destroys some of the Omega-3 benefits. Instead bake the salmon in aluminum foil and add 1 tsp. extra virgin olive oil on top -- this will prevent the salmon from drying out, providing a very succulent and scrumptious flavor.

If you really don't like the taste of salmon, place some tomatoes and other veggies along with some cayenne pepper, oregano and other spices on top of the salmon while cooking -- you'll just love the flavor!

If you really don't like the taste of salmon, place a ½ pat of organic butter on top of the salmon after cooking -- you'll just love the buttery flavor!

Another option is to place a thin slice of low-fat (organic) cheese or a ½ handful of mozzarella cheese on top of the salmon after baking -- you'll love it!

Canned wild salmon (like sardines and tuna) can be eaten right out of the can -- there is no need to cook it. You can also add it to your salad for some additional protein.

What Salmon to Buy and Where
Wild Alaskan salmon, which spend most of their lives in open oceans, generally have very low levels of toxins. Coastal and farmed salmon, depending on the fish and meal they are fed, may have higher levels. The Environmental Defense Fund lists farmed Atlantic salmon as an “Eco-Worst” choice and recommends people eat no more than two servings a month due to high PCB levels.

Two of the best websites that sell wild salmon are:
http://www.vitalchoice.com/
http://www.seabear.com/

Thawing Tips
You can cook your salmon frozen , but we suggest that  you thaw it overnight in the refrigerator. Place the wrapped package on a plate and allow 8-10 hours (extremely large cuts may take a bit longer). Try not to speed up the process of thawing seafood by defrosting it in the microwave or thawing it under warm water. Doing this causes the salmon to lose flavor and texture.

Grilling Tips

Preparing the Grill:

• Fish cooks best over a medium-hot fire.
• Make sure the grill is hot before you start cooking.
• Liberally brush oil on the grill just prior to cooking.

Grilling Salmon:

• Cut large steaks or fillets into meal-size portions before grilling.
• Oil fish lightly just before cooking.
• Grill salmon with skin side down on parchment paper or foil. No need to flip!
• Cook fish approximately 10 minutes per inch of thickness.
• Seafood continues to cook after it’s removed from the heat so take it off the heat just as soon as it starts to flake.
• Slide a sharp knife tip into the center of the thickest part of a cooking salmon portion, checking for color (Our favorite is when the flesh is still red/rare on the inside). We have found that overcooking is one of the biggest mistakes our customers make when preparing salmon. This is quality salmon, no need to dry it out!

Plank Grilling Tips:

Planking is a traditional Northwest-style of cooking using aromatic pieces of wood. It’s a great way to add subtle flavors to your wild Alaska Seafood. Many stores sell pre-cut planks now, but it’s just as easy to make your own.

• The best wood choices for planking are Cedar, Alder and Oak.
• Pre-soak the plank in water for 30 minutes – two hours.
• Pat planks dry with paper towels and spray-coat or lightly oil one side of the plank.
• Season salmon lightly with an herb blend or just salt and pepper. Go easy, as you don’t want to overpower the flavor you will get from the plank.
• Preheat the grill to medium-high.
• Place the planked salmon on the grill over indirect heat and close the lid.
• Turn the heat down to medium.
• Check salmon frequently after 10 minutes.
• Salmon will continue to cook after it is removed from the heat. (See grilling tips to know how to tell when salmon is finished)
• Serving: the plank provides a beautiful, organic-looking platter for serving.

Baking Tips

• Rinse and pat fillets dry.
• Spread thin coat of olive oil over the salmon.
• Wrap the salmon in aluminum foil with spices, tomatoes, etc. (to lock in the precious oils and juices)
• Coat bottom of pan with olive oil if baking without the foil.
• Sprinkle seasonings over fish.
• Bake in 375°F oven for 10-12 minutes or until fish begins to flake.

Broiling Tips

• Preheat the broiler to Med/High.
• Rinse and pat fillets dry.
• Place parchment paper inside a shallow, nonmetal dish. Put salmon fillets on top of parchment, skin side down.
• Top with olive oil and seasoning of your choice.
• Broil the fish 4 to 6 inches from the heating element for 5 to 6 minutes or until the fish is done. (No need to turn.)

Poaching Tips

• Place poaching liquid in saucepan.
• Bring to boil and reduce to simmer.
• Place salmon in liquid and poach for 8 to 10 minutes, depending on thickness (8 minutes per inch thick).