Here is this month’s food that we are highlighting. Our family eat these on a regular basis and as a father who is somewhat in charge of cooking, I put these three ingredients in a crock-pot. Scroll below the 3 ingredients on why putting these three together can be a simple and powerfully healthy recipe.
The nutritional benefit information provided below is from ph360.me which is a company that brings individual mind+body+recovery health plans based on your genetic profile. This is important to understand as your body will change every month to every year. A diet might be the best for you now, but not be in a year. Every experience and your body’s growth will need nutritional modification to best fit your stress you are dealing with: physically, mentally, and recovery. Here is another factor that will help you understand if the 3 food below are the best or not for you. Your body will tell you if you NEED or you should HOLD off in eating these three food. The optimal time to stop and listen to your body is 40-60 minutes after you eat.
There are three main category to which you need to pay attention to: physical, emotional, and recovery/detox.
Physical:BAD >>Tired
Emotional: BAD >>Moody, Anxious, Impatient
Recovery:BAD >>Your body will produce “stuff” to detox like mucous, allergy, itchy, sore throat, and temperature changes (cold or hot).
THE RECIPES SELECTED ARE APPROVED TO BE NOURISHING AND NOT INFLAMMATORY FOR MOST PEOPLE
#1. Horseradish
The reason for horseradish to be on this list is the benefits of using it with tougher to digest meats like beef.
RECIPE: Pot Roast with Kale and Horseradish from Fresh Tart (don’t use vegetable oil)
- It is good for overall health because it is a good source of dietary fiber, vitamins, minerals, and antioxidants.
- It can help keep the immune system strong thanks to its antiseptic properties (cleans the body of harmful bacteria) and its vitamin C and antioxidants.
- It naturally raises internal heat. If it’s cold outside you can consume foods that naturally warm the body from the inside like this one does.
- Its antioxidants can help prevent cell damage caused by free radicals, a major contributor to skin aging.
- A light sautéeing can be a good method to maintain the most nurtitional benefits and minimize the loss of important cell protecting components like glucoraphanin and glucobrassicin.
- It’s good for winter months to keep the body strong and protected from infections.
- It is one of the best sources of natural nitrate, a natural vasodilator. To get the best nitrate benefit the best ways to have it (depending on your prep recomedations) are: raw, cooked with mild heat (50 °C, 10–30 min), or include it in a juice you drink right away.
#2 Spinach. Why spinach? as kale and other greens have been getting more attention of late, many do not realize that spinach has a lot of nutritional benefits. We are highlighting this green vegetable that made Popeye strong.
RECIPE: Curried Shrimps and Spinach from Paleo Leap (tomatoe and shellfish can trigger inflammation…you can swap out with sweet potatoe/butternut paste and your favorite fish)
We highly recommend you look into Ashitaba spinach, which is a nutrient powerhouse.
Check out Dr Cowan’s powder. We use this on everything. click on our affiliate link >>HERE.
- Spinach is loaded with vitamins like A, K, D, and E and a host of trace minerals as well as omega-3 fatty acids making it a great food for overall health.
- It can promote good overall health thanks to its quercetin content.
- Its kaempferol content works well with the quercetin of other green leafy veggies and the cyanidins of red veggies for optimal antioxidant effects.
- It has natural anti-inflammatory properties that can benefit the whole body’s energy levels, immune system and overall health.
- It has anti-inflammatory properties that can be beneficial for conditions like arthritis, tendonitis, joint pain or digestive inflammation.
- Its antioxidants can help prevent cell damage caused by free radicals, a major contributor to skin aging.
- It contains beta carotene that can protect skin that is pale or generally light in color from sun damage.
- Since it’s rich in beta carotene, it has been increased to make up for the fact that many commonly found food additives and supplements in today’s market contain substances that may slightly lower the absorption of dietary carotenoids.
- As a good source of potassium, it can help with improved muscle strength and metabolism, maintaining good hydration and electrolytic functions, and helping keep the nervous system healthy.
- Its tannin content can help boost the immune system by acting as an antibacterial, antimicrobial and antiviral component.
- Though androgens are the principal hormones controlling sexual hair growth, various hormones, growth factors, and dietary changes affect the cycle of hair follicles. It has therefore been considered for its potential positive influence hormonal balance.
- Its vitamin A content promotes normal keratinization (the turnover of skin cells) which helps prevent skin from becoming dry and dull.
- It contains phytonutrients that can promote healthy gums and tissues.
- It is a good source of absorbable folic acid, which, together with vitamin B12, helps stabilize the genomic health of cells and DNA (keeping cells genetically healthy).
- It’s good for winter months to keep the body strong and protected from infections.
- It is rich in iron, which oxidizes the blood and feeds the muscles. This can contribute to an increase in muscle mass, strength, energy and endurance.
- It contains iron which helps improve blood circulation in the scalp, stimulating the hair follicles to promote hair growth and keep hair healthy
- Though androgens are the principal hormones controlling sexual hair growth, various hormones, growth factors, and dietary changes affect the cycle of hair follicles. It has therefore been considered for its potential positive influence hormonal balance.
- It’s a good source of iron, which is important for the production of hemoglobin (a basic component of red blood cells) which help with the distribution of oxygen and nutrients throughout the body.
- It is one of the best sources of natural nitrate, a natural vasodilator. To get the best nitrate benefit the best ways to have it (depending on your prep recommendations) are: raw, cooked with mild heat (50 °C, 10–30 min), or include it in a juice you drink right away.
- Vitamin K, which is mostly found in green leafy vegetables, helps with blood clotting, as well as bone health and supporting antioxidant activity. Vitamin K is a fat-soluble vitamin that is not affected by cooking nor freezing foods.
#3. You ready for the last one….L.I.V.E.R. What does that spell…liver!
RECIPE: Beef Liver and Onion Meatballs from Primal Palate (click on picture for recipe)
This is one food that you should not judge based on the name. When I google “food high in _____ (fill in the blank with vitamin/mineral)?” Liver is usually in the list. Try it.
- It is great for maintaining good vision, healthy youthful skin and tissues, and a strong immune system as one of the most concentrated sources of vitamin A of any foods.
- It naturally raises internal heat. If it’s cold outside you can consume foods that naturally warm the body from the inside like this one does.
- It can promote the growth of subcutaneous muscle and increase tissue elasticity, which ultimately reduces the signs of aging.
- Lean protein full of amino acids can stimulate muscle protein anabolism and help increase muscle mass, especially after exercise.
- Its vitamin D content can help improve calcium metabolism. Studies have shown that there is a relationship between deformities of the knees and vitamin D status and markers of calcium metabolism.
- It is good for bone health because it contains vitamin D, which promotes calcium absorption and promotes the mineralization of the skeleton.
- It is a good source of absorbable folic acid, which, together with vitamin B12, helps stabilize the genomic health of cells and DNA (keeping cells genetically healthy).
- It can help prevent skin from becoming dry and dull because its retinol content works with other micronutrients like vitamins E and C, as well as the element selenium, in the protection of tissues from damage caused by free radicals or active forms of oxygen.
- It is rich in iron, which oxidizes the blood and feeds the muscles. This can contribute to an increase in muscle mass, strength, energy and endurance.
- It contains iron which helps improve blood circulation in the scalp, stimulating the hair follicles to promote hair growth and keep hair healthy
- Though androgens are the principal hormones controlling sexual hair growth, various hormones, growth factors, and dietary changes affect the cycle of hair follicles. It has therefore been considered for its potential positive influence hormonal balance.
- It’s a good source of iron, which is important for the production of hemoglobin (a basic component of red blood cells) which help with the distribution of oxygen and nutrients throughout the body.
Hopefully you enjoy this article. We believe eating a variety of non processed and organic foods that looks like the rainbow will help you thrive or be reVITALized.
As a father who has little time to cook and would like to support my wife’s career, I put these three ingredients in a slow-cooker with other ingredients.
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One LOVE,
Dr Danh Ngo
Holistic Spine and Sports Medicine Expert
ReVITALize Rehab Club