Category Archives: Inflammation

Boost Heart Health With Broccoli & Cruciferous Vegetables

One of the stars among vegetables is the group called cruciferous. These include broccoli, brussels sprouts, cauliflower and cabbage. Research is pointing to their special qualities with ability to boost health on a number of different levels, including heart and arteries as well as cancer.

Your Secret To Good Health – Prevent Inflammation

More and more science is showing how inflammation can trigger a downward spiral of disease conditions in the body and how the foods we eat have a direct result on preventing it from getting out of control. Eliminating foods that cause this condition is one side of the equation.  The other side is adding foods that have the ability to lower inflammation. We need to do both of these, if our goal is to help our bodies fight off disease and build our immune systems for strong, long term health.

Broccoli contains a natural compound called sulforaphane which has been shown to reduce inflammation at the high-risk areas in arteries – the places where plaque builds up and begins to prevent blood flow at critical points in our circulatory system. This condition is called Atherosclerosis and it can lead to angina, heart attack and stroke. Cruciferous vegetables all contain sulforaphane, however broccoli has one of the largest amounts and is being studied for it’s effect on preventing artery plaque buildup.

have already seen that sulforaphane can prevent inflammation in arterial walls and now they are expanding the studies to see if this compound can also prevent the progression of already existing atherosclerosis conditions.

Easily Jump Start Your Health Today with Broccoli

While the scientists are doing their best to document the various benefits of broccoli and the others in this group of vegetables, we have no reason to wait around and see what they come up with. We can all make a glass of nutritious vegetable juice that includes broccoli right now. Include cruciferous vegetables in your raw salads too.

Here is a vegetable juice recipe that we recommend.

RECIPE – Veggie Juice with Broccoli

- Handful of broccoli tops or inch section of stalk, cut into 1/2 inch pieces.
- Three carrots
- 1 to 2 inch section cucumber
- 1 stalk celery
- 1/2 lime
- 1/2 or 1 apple

 

 

 

 

Reduce Inflammation with Sweet Or Tart Cherries

For a decade or more I would read studies that listed the amazing benefits of eating or drinking the juice from Montmorency cherries, aka tart, sour or pie cherries. At the same time, up here in Washington State, every summer we had these amazing sweet cherries all over the place, however the research all pointed to the tart cherries as the ones that were the most beneficial.

Could it be the sweet variety also had the same kind of nutrition and health-giving benefits as their sour cousins?  As a matter of fact yes they do. News At 11!  Story to follow.

Every time I would see one of the tart cherry studies, I noticed that most of them were coming from organizations out of Michigan, mostly the universities up there. Not that there is anything wrong with that, but I started to wonder if the reason we were seeing only tart cherry studies was simply because Michigan was where most of the tart cherries are grown. It appears this is indeed what happened. There was an interest in doing research about the fruit grown in their home state. It wasn’t that the sweet cherries didn’t have many of the same benefits as tart cherries, it was simply that the studies featured or centered around tart cherries.

Now we are starting to see more research about the sweet varieties like the Bing and Lapin cherries. The results of these studies parallel those of the tart cherry, as far as benefits to lower inflammation and Reduce Inflammation with Fresh Cherries or their juice

Results from a just completed study says sweet cherry consumption may “reduce risk or modify the severity of inflammatory diseases such as arthritis, diabetes, CVD, blood pressure and cancer.” This research was headed by Darshan S. Kelley, PhD., a Research Chemist at the Western Human Nutrition Research Center, USDA Agriculture Research Service and an Adjunct Professor in the Department of Nutrition at UC Davis.

The study examined the effects of fresh sweet cherry consumption on concentrations of risk factors for chronic diseases. Researchers studied 16 women and 2 men who had slightly elevated C-reactive protein levels, an inflammatory biomarker, and who were between the ages of 45 and 61. The study took place in two phases, starting in 2006 and the just published March 2013 results in the issue of The Journal of Nutrition.

The participants who consumed 2 cups of sweet bing cherries for 2 weeks reduced the blood marker for inflammation by 10 percent. At 4 weeks of daily consumption the inflammation markers were reduced by 25 percent. Other research is showing cherries could alleviate symptoms such gout and muscle and joint point following exercise. In addition, when looking over many studies we see the benefits extend to fresh cherries, dried cherries and cherry juice. And as I mentioned at the start of this article, while most cherry research had focused on tart cherries, the newer research confirms similar health benefits from the sweet, fresh cherries including the popular Bing variety.

Sleep Enhancing and Immune-Boosting Effects

In addition to their inflammation lowering effects, cherries are rich in melatonin for an aid to sleep and contain immune-boosting antioxidants like vitamin C. Another recent study is showing positive effects of eating cherries with the lowering of stroke risk in animals.  Whether eating them or drinking their juice, cherries are looking very good these days, especially now when they are in season with fresh cherries out in force.

Almond Milk And Cherry Drink

almond milk. One of the benefits of ou A very tasty drink is to take a cup of pitted cherries and put them through your juicer, followed by a cup of  soaked almonds and 1 cup or so of water. Add an apple if you want it a bit sweeter. It tastes great while at the same time, you receive all the benefits of the cherries and almonds in one glass.

Bing Cherry Almond Milk
1 cup pitted cherries, bing or similar sweet red variety.
1 cup almonds, soak overnight or 12 to 24 hours, rinse and drain.
1 cup water, depending on how thick you prefer.
1 apple, if needed for added sweetness.

Start with the pitted cherries, follow with the almonds and water, then add the apple.

Anti-Cancer Anti-Inflammatory Properties of Apigenin

Foods with ApigeninLast year I wrote two blog posts about the compound, Apigenin. We covered the latest research about this bioflavonoid, (actually a flavone) and how it was showing very promising anti-breast cancer results. Because the information surrounding apigenin is mounting, in this post I wanted to dig a little deeper and present more findings about some of the results other studies are showing. Also I’ll list more of the plants where this flavone is found so you can put them to use in your daily juices and salads.

Reduced Breast Cancer Tumors And Cell Progression

As I mentioned above, apigenin was shown to cause the development of less breast cancer tumors and also significant delays in tumor development compared to rats that were not given this compound. In another study Apigenin was shown to reduce breast cancer cell progression with mice. In addition this compound also shrank existing cancer tumors for even stronger evidence to suggest further research as an alternative to chemotherapy for the treatment of breast cancer.

Exhibits Anti-Inflammatory Properties

As more studies are undertaken to look further into the benefits of consuming plants that contain this valuable compound, recent studies show apigenin to possess anti-inflammatory and neuroprotective properties separate from well-known anti-oxidant effects. One study concludes these in vitro studies provide further evidence to suggest that this compound “may have neuroprotective/disease-modifying properties in various neurodegenerative disorders, including Alzheimer’s disease (AD).”

High Concentrations Available From Plants

Apigenin can be found in a number of vegetables, herbs and fruits. It’s most concentrated in parsley, celery, grapefruits and oranges. It’s also found in herbs such as thyme, tarragon, cilantro, foxglove, coneflower, licorice, flax, passion flower, horehound, spearmint, basil and oregano. Chamomile tea provides an especially abundant source as well.

Juice Combo

It’s easy to see how valuable the compound apigenin can be to our well being with it’s health-enhancing, cancer protective and anti-inflammatory properties. It’s also very easy to get these benefits simply by consuming plants that are rich with this flavone. Include parsley and celery in your daily juices as Jay Kordich has been recommending for decades. Use our highly efficient PowerGrind Pro juicer to make a fresh glass of vegetable juice and put these nutrients to work for you every day.

Here is one of Jay’s favorite recipes of all time:
- Handful of Parsley
- 5 or 6 Carrots
- 2 Celery stalks
- 1 Apple

 

 

9 Foods For Weight Loss

We’ve all read about this or that vegetable, fruit, fish, bean, nut, seed or tea that is purported to speed up the process of losing weight. After going through the research, I’ve prepared a list of the foods reported to have special properties when it comes to helping us with our weight loss goals.

All of these foods by the way, have been shown to have anti-inflammatory properties. This is also an indication that these foods are disease fighting as well as weight loss promoting foods. Research is showing lower inflammation as one of the keys to good health and it’s a subject I’ll cover in a future blog post.

Avocados for weight lossAvocado – Can help satisfy your hunger with valuable mono unsaturated fat, similar to olive oil. Also contains fiber, protein and twice as much potassium as bananas. Good for skin and hair. Supplies vitamin E and B vitamins and folic acid.

Pears – Loaded with fiber, one pear has up to 15% of daily recommendation. It’s filling and helps to lower cholesterol. Eat with the skin on. That’s where much of the extra fiber resides. Anti-oxidant and phytochemical rich.

Wine –  Studies show people who drink wine have less belly fat than liquor drinkers. Red wine contains the anti-oxidant resveratrol which is purported to stop fat storage for 90 minutes after drinking. No alcohol consumption at all is also associated with weight loss however. Therefore don’t drink to lose weight but if you do drink alcohol, wine is reported to be a better choice.

Grapefruit can help you lose weightGrapefruit – Helps to steady and lower insulin production which can lead to less fat storage especially around the belly. Studies show eating grapefruit before a meal can help with weight loss.

Apple – High in anti-oxidants and fiber. Helps steady insulin production for less belly fat storage. Eaten before a meal, it has been shown that people will eat fewer calories overall. Eating an apple a day turns out to be a great idea.

Sardines - Nutrition powerhouse and great bargain. High in protein to help normalize blood sugar and promote less betty fat through better insulin sensitivity. High in omega 3s for cardiovascular health and help balance omega 6 intake. Because they are small and in the sea for such a short time, they pose less of a mercury contamination concern than salmon and other larger fish.

Green Tea daily alternative to coffeeGreen Tea -  Studies show people lost weight drinking multiple cups per day. Loaded with anti-oxidants. Long history of health-promoting properties.

Almonds – Research is showing they can help with weight loss, calorie for calorie, in place of eating crackers or other high carb snacks. Also a handful is a great appetite suppressant.

Oranges to juice or eatOrange –  Jam-packed with nutrition and can aid in weight loss as well. Flavonoids to decrease inflammation. High levels of folic acid and phytochemicals to help prevent cancer and heart disease. Vitamin C for the immune system, eye health, heart health, blood vessel strength and blood pressure. Whether you eat or juice oranges or tangerines, keep as much of the white as possible. It contains herperidin which decreases inflammation, opens up blood vessels and normalizes cholesterol levels.

We also wanted to mention our new Jay Kordich 7 Day Jumpstart to Healthy Weight Loss Program. You can read more about it in last week’s blog post by clicking here.

 Jay's Weight Loss Program

 

 

Jay’s Holiday Dozen Day Eleven Mean Green Juice

This is Day Eleven of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks.  Happy Holidays from all of us at JayKordich.com

Day Eleven – Mean Green Juice

This is a powerhouse drink that combines antioxidants from high nutrient greens with potassium from celery and apple, bioflavonoids from lemon and the anti-inflammatory properties of ginger.

Mean Green Juice Recipe
6 kale leaves
1 cucumber
2 green apples
4 celery stalks
1/2 lemon with the skin
1/2 inch ginger or to taste

Watch Jay Kordich make this recipe with his PowerGrind Pro juicer

 

 

Jay’s Holiday Dozen Day Ten Jay’s Famous Lemonade

This is Day Ten of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks.  Happy Holidays from all of us at JayKordich.com

Day Ten – Jay’s Famous Lemonade

Most everyone loves an ice cold glass of freshly made lemonade. In the video below Jay Kordich says if you’ve never made HIS famous lemonade, then you haven’t had REAL lemonade. No sugar is used, just lemon and apples.

Did you know that the white pulp of lemons is chock full of bioflavonoids?  This provides antioxidants, is anti-inflammatory, anti-cancer, protects against free radical damage and strengthens weak blood vessels and cataracts. Lemons are also high in vitamin C, yet another powerful antioxidant as well as a strong builder of the immune system. Also they are one of the best alkaline foods you can put in your body.

JAY’S FAMOUS LEMONADE Recipe:
1/4 lemon,  two apples.

As you’ll see, Jay is using the outside skin as well as the inside of the lemon. For this reason, we recommend a thorough washing of the lemon before juicing, even if you purchase organic lemons.

Jay’s Holiday Dozen Day Nine Cantaloupe Juice

This is Day Nine of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks.  Happy Holidays from all of us at JayKordich.com

Day Nine – Cantaloupe Juice

One of the best fruits to make into juice is cantaloupe. It has an amazingly different, more creamy and vanilla shake taste when juiced. The way to get that extra taste is by juicing with the skin and all, cut into strips and run through your juice machine. If it’s a conventional melon, you may want to consider removing the skin to avoid pesticide residue.

The orange-yellow color of the flesh of a cantaloupe tells us it’s full of beta-carotene. We know from years of nutrition research that this provides many anti-cancer benefits as well as helping to give our skin a healthy glow. It also contains high levels of potassium that works synergistically with sodium and is important in regulating nerve and muscle activity.

At first it looks like the antioxidant levels are lower than other fruits but when you juice cantaloupe this will concentrate those nutrients and actually provides more polyphenol concentration than many other fruits. Therefore juicing cantaloupe is an easy way to add all of these valuable nutrients to the body.

Lower Inflammation Indicated by Research

A study involving hundreds of women has shown cantaloupe to be effective at lowering the risk of metabolic syndrome in those who ate the most fruit. The five fruits that contributed most to total fruit intake were apples, grapes, cantaloupe, watermelon, and bananas. The indicator most used to show lower inflammation levels, C-Reactive Protein, (CRP) was at healthy levels in the group that ate the greatest amount, approx. 12 oz per day. It’s indicated that the anti-inflammatory phytonutrients in cantaloupe and other fruits helped the women have lower, healthy CRP levels as well as less risk for metabolic syndrome.

Here’s Jay making cantaloupe juice with his PowerGrind Pro juicer.

Jay’s Holiday Dozen Day Six Evening Regulator

This is Day Six of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks.  Happy Holidays from all of us at JayKordich.com

Day Six –  Pear & Apple Evening Regulator

We usually do not think of pears as one of the most nutritious of fruits, when in fact pears pack quite a punch when it comes to nutrient content as well as great taste. As far as juice recipes are concerned, pears are a great neutral sweetener for many combinations, especially for almond milks.

Pears have been shown in recent studies to improve insulin sensitivity in women, attributed to certain groups of flavonoids. Intake of these groups has been associated with decreased risk of type 2 diabetes in both women and men. The new analysis of the Nurses’ Health Study shows that among all fruits and vegetables when studied for their flavonoid content, apples and pears had the most consistent ability to lower diabetes risk.

Phytonutrients are where pears really stand out. The Baltimore Longitudinal Study on Aging with over 1600 people ages 62-69 years has shown apple/pear combo to have the second highest level of flavonols of all fruits and vegetables. This provides us with antioxidant and anti-inflammatory benefits.

Jay calls his Pear-Apple combo the Evening Regulator because pears and apples contain large amounts of pectin to keep your digestive system moving. Here’s the recipe:
1- Pear
2- Apples

Watch Jay make this great tasting combo:

 

Jay’s Holiday Dozen Day Three Cranberry Apple Juice

This is Day Three of 12 consecutive posts with Jay demonstrating how to make each juice recipe. We will also include nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks.  Happy Holidays from all of us at JayKordich.com

Day Three – Cranberry Apple Juice

Two decades of science has shown how cranberry juice can heal urinary tract infections and help to cleanse the bladder, kidneys and prostate. More studies are showing anti-inflammatory effects and another that says the juice itself is better than extracts for fighting infections.

Now research says drinking a lower calorie version of cranberry juice could lower blood pressure. The new findings were presented at the American Heart Association’s High Blood Pressure Research 2012 Scientific Sessions. Click on the links above for more details on all of the research.

The Answer To Low Calorie Cranberry Juice You Make At Home!

Jay Kordich tells us “Take charge of what goes into your lower calorie cranberry juice by making it yourself with your own juice machine in your own kitchen. With my recipe, if you want less sugar in your juice, simply use less apples. Add some water, maybe some Stevia or raw honey and pour over ice for a great tasting and healthy drink.”

With this recipe you control how tart the juice is by how much of each ingredient you use. Unlike most commercial cranberry juice, no refined sugar and nothing artificial is added.

CRANBERRY-APPLE JUICE
2 cups Cranberries
2 Apples
Ice

LOW CALORIE CRANBERRY-APPLE JUICE
2 cups Cranberries
1 Apple
1/2 cup water
Stevia or raw honey to taste, if needed.
Ice

Here is a video with Jay making Cranberry Apple Juice with his PowerGrind Pro juicer.

Cucumber Anti-Inflammatory Anti-Cancer Properties

One of the best vegetables to use in your juicing recipes is cucumber. As research becomes available we are learning more about how important it is to consume cucumbers and make them a part of your juices on a regular basis.

Anti-Inflammatory Properties

Why cucumber? Phytonutrients like cucurbitacins, lignans and flavonoids provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are a valuable source of vitamin C and beta-carotene.

In animal studies cucumber exhibits increased scavenging of free radical activity and high overall antioxidant capacity. Cucumber has been shown to inhibit the activity of pro-inflammatory enzymes like cyclo-oxygenase 2 (COX-2), which in turn prevents the overproduction of nitric oxide that could increase the likelihood of inflammation.

Studies Show Cancer Pathway Blocking

Early stage cancer research is showing how cucurbitacins, a group of phytonutrient compounds in cucumber, may block signaling pathways required for cancer cell development. It’s exciting to see these results in the lab and more studies from many pharmaceutical companies are underway.

Juice Cucumbers For Added Benefit

One of the great things about cucumber is their large water content. It contains many trace minerals the body needs. Juicing them is one of the easiest ways to utilize the cucumber for it’s mineral and vitamin content. Vitamins A, C, K, niacin and folate. Minerals like potassium, manganese and magnesium. The water and potassium in cucumbers helps remove excess uric acid through the kidneys, an added benefit to juicing them.

Cucumbers work great in many juice combo recipes. Here is one of Jay’s favorites.

The Body Cleanser:
4 carrots
1/2 cucumber
1 beet