Anti-Inflammatory Cuisine: Sardinhas Assadas

Tuesday, May 31, 2011

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Sardines are a GREAT source of beneficial omega-3 essential fatty acids and a whole-food source of vitamin D. Also, as long as the bones are not removed, sardines provide a generous source of calcium. Not only do the omega-3 essential fatty acids make up the lipid bilayer of our cells, they are extremely important in stabilizing the cellular membranes from oxidative free-radical damage. This translates to sardines being an anti-inflammatory food that most people can benefit from. It is very important that our cellular membranes maintain their integrity for smooth-flowing cell-to-cell communication, access to receptors, and nutrient absorption. Sardines provide a source of two important essential fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA improves moods, decreases depression, and increases the brain’s production of serotonin and dopamine. While DHA builds a strong structural framework of the brain for memory and learning.

Sardines (and seafood) are ESSENTIAL in the Portuguese culture. You may be more familiar with the canned-variety of sardines. But have you considered trying your sardines un-canned?? My family will tell you that the best way to have sardines is definitely grilled!! Grilling sardines is as easy as 1-2-3…which also happens to be the number of ingredients. The basic three ingredients are fresh whole sardines, sea salt, and extra-virgin olive oil. The instructions are just as simple.

Instructions:
1. Rinse the whole sardines under water and remove the scales. With grilling a whole sardine, you
do not de-gut nor do you de-bone. Actually, the bones are a source of calcium.
2. Then sprinkle the sardines with sea salt and let sit for up to an hour in the refrigerator. And
preheat the grill while you are waiting.
3. Next, rinse the sardines again. Then brush the extra-virgin olive oil onto the sardines and grill each
side until lightly charred.

Optional:
Some of my family members add in some extra flavors to season the sardine. I have had grilled sardines with garlic, hot peppers, paprika, vinegar, wine, rosemary, fennel, and freshly-squeezed lemon juice. Grilled vegetables go well with the grilled sardines. Try onions, peppers, cucumbers, corn, asparagus, mushrooms, zucchini, squash, potatoes, tomatoes, radish, and brussel sprouts.

Enjoy an anti-inflammatory meal UN-CANNED!

Cindy Azevedo, ND Student, University of Bridgeport

posted by Innate Response at

12:31 PM

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Women Can't Always Get What They Want, But They Can Get What They Need Nutritionally

Friday, May 20, 2011

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What did you eat today? How many milligrams of calcium did it have? Not sure? You're not alone. Do you know how much you're supposed to have every day? You're about to find out. Most people lead very busy lives, and we're guessing you're no different! We are also guessing that weighing and measuring food or calculating Recommended Daily Allowances of essential vitamins and minerals doesn't quite make it onto your daily to-do list. Multivitamin-multimineral supplementation is much more than just a good idea or an energy booster. Its a vital behavior that acts as a time saving fail-safe, ensuring that you are getting everything you need nutritionally, everyday. And best of all, daily supplementation is affordable.

According to the Harvard School of Public Health's Nutrition Source, a daily multivitamin-multimineral supplement fills micronutrient gaps in our diets, thereby providing protection against damage to DNA and preventing the onset or acceleration of conditions related to aging or chronic conditions such as heart disease and cancer. In essence, it’s a quick and affordable “nutrition insurance policy” from which even those individuals adhering to a nutrient-rich, whole foods diet can benefit.

This month’s focus is multivitamin-multimineral formulations for women, which vary depending on a woman’s age and individual health status. Supplements for a woman of childbearing age are very different from those for a pregnant woman or for a postmenopausal woman. Some recommendations for specific micro-nutrients are outlined below:

Calcium. Calcium reduces the risk of bone loss and prevents osteoporotic fractures in the future. The risk of hip and non-vertebral fractures are also reduced, especially when Vitamin D is added. Calcium is also helpful in lowering the risk of high blood pressure and colon cancer. For women of childbearing age, the recommended daily intake is 1000 mg from food and supplements. The recommended daily intake increases to 1200 to 1500 mg for women over 50 years old and to 2000 mg for breastfeeding women.

Folic Acid. Women planning to have children should ensure their multivitamin-multimineral supplement includes folic acid for the prevention of neural tube defects or other poor outcomes of pregnancy. Folic acid has also been shown to be helpful in lowering the risk of breast and colorectal cancer and cardiovascular disease. The recommended daily intake for women of childbearing age and women over 65 years old is 400 mg from food and supplements. This recommendation increases to 600 mcg for pregnant women.

Iron. Iron is an essential component of many proteins and enzymes, and it plays a key role in oxygen transport and energy metabolism. Women can lose iron through menstruation, especially if their menstrual bleeding is prolonged or especially heavy. The recommended daily dose for menstruating women is 18 mg from food and supplements. Post-menopausal women should not consume supplemental iron unless there is an established iron deficiency due to a possible link between excess iron and coronary heart disease.

Vitamin A. “Vitamin A” represents several related compounds involved in low-light vision, protein synthesis and cell differentiation, and immune function. Many foods are fortified with pre-formed vitamin A (retinol); therefore, women who take a daily multivitamin-multimineral and eat fortified foods may be at risk of getting too much vitamin A. Excess retinol is associated with an increased risk of birth defects (at amounts greater than 3,000 mcg/day or 10,000 IU/day) and with osteoporosis. Vitamin A from beta-carotene (a provitamin A carotenoid) does not pose the same risks. Given this information, it is recommended that non-pregnant women take a multivitamin-multimineral supplement that provides no more than 1) 2,500 IU of vitamin A, or 2) 5,000 IU of vitamin A with at least 50 percent from beta-carotene. Pregnant women should avoid supplements containing more than 1,500 mcg (5,000 IU) of vitamin A.

Vitamin D. Vitamin D is a key player in calcium balance, cell differentiation, and immunity, but most women (and men) do not get enough due to lack of sun, dark skin, use of sunscreen, aging, fat malabsorption, or obesity. It is recommended that healthy adults take 2000 IU (50 mcg) of supplemental Vitamin D daily. Most multivitamin-multimineral supplements contain only 400 IU, making it necessary to take a separate Vitamin D supplement to satisfy the recommendation.

For more information about multivitamin-multimineral supplementation, see the references used for today's post:

Karen Brothers, ND student, NCNM

posted by Innate Response at

10:32 AM

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Enzymes: The Living Catalysts

Tuesday, May 10, 2011

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If I could describe what enzymes are in one statement, it would be: Enzymes are living catalysts of life.

Wherever there is life, there are enzymes in action to maintain and sustain that life. These biologically active proteins play a big part of controlling the numerous reactions in our body, both metabolically and digestively.

From the time food enters the mouth until its wastes are expelled from the body, it can take hours to days to completely digest a meal. With three meals a day, we are in a constant state of digestion, which requires energy. Energy is required for the peristaltic action of moving the food along the digestive tract, maintaining the balance between the acidity of the stomach and the alkalinity of the body, and to produce the massive amounts of digestive enzymes to unlock the nutrients from the food for absorption. If each organ (salivary glands, stomach, pancreas, and gall bladder) secretes sufficient digestive enzymes, then digestion and absorption will progress efficiently. Maintaining a proper functioning digestive system is directly related to overall health and well-being. Poor gastrointestinal function will place a strain on the other systems as the body compensates for the imbalance that has been created. Unfortunately, modern society tends to be an overwhelming factor of increasing the demands of our digestive system. For example, food that has not been properly chewed will place a burden down the gastrointestinal tract producing indigestion and malabsorption of vital nutrition. The undigested food can decompose in the intestines causing the “un-beneficial” bacteria to multiply and weaken our immune system.

Why Do We Need So Many Digestive Enzymes?

Each enzyme has its own particular function. Many different enzymes are needed to break down the many different substances found in foods and for numerous cellular reactions involved with digestion and absorption.

The good news is that eating fresh raw-foods, which naturally contain enzymes, will support good digestion and absorption. Generally, the fresher the raw fruits and vegetables, the more enzymes they have. Additionally, the fresh raw-foods will help create an intestinal environment that allows the “beneficial” bacteria to produce enzymes! Another thought to consider is that raw foods generally require more chewing action. Chewing stimulates the salivary glands in our mouth to secrete saliva, which starts the digestive process. The minimum number of times to chew is 32. Why 32?? That’s how many teeth (including wisdom teeth) we have in our mouth!

Incorporating Those Vital Veggies

A simple tomato and spinach salad is one way to add fresh raw foods into our day. The ingredients you will need are your favorite tomatoes, an onion of your choice, baby spinach, olive oil, white wine vinegar, salt & pepper, and some fresh spices of your choice such as oregano, basil, parsley, cilantro, rosemary, and garlic. The tomatoes and onion will need to be chopped. The olive oil, vinegar, spices, salt & pepper can be whisked together in a bowl—this will be the dressing for the tomatoes, baby spinach, and onion. If you wish to, you may like to try some fresh goat cheese with the salad.

Enjoy and don’t forget to chew 32 times! ;-)