Posted by terrepruitt on February 28, 2012
My family has always eaten mushrooms. I have not. I remember a time when I didn’t like them. I remember that I started liking them. Not too long after I started liking them, my grandfather, who was the one that cooked them how I liked them, starting his bizarre food behaviors. The way he cooked the mushrooms by which I started liking them was sauteing them with browned butter and a ton of garlic. Then he started adding all types of things, things that might not actually belong mixed together. But my grandfather’s decline is not the subject of this post. Neither is the fact that he was the one that introduced me to mushrooms. The subject of this post is mushrooms. There was a time and I mentioned it before in my Some Foods Can Boost Your Immune System post, when mushrooms were not thought to have much nutritional value. In fact, I remember my mother and I talking about that. We had thought that mushrooms were pretty much nationally void. But now-a-days that is not the case. Mushrooms are not a superfood, but they do have nutritional value.
Mushrooms are a fungus. There are many kind, I know, but I am talking about the plain white variety. The ones that really go with almost anything savory. I mean the other kind are good, but some of them have a very strong flavor so they might drown out a delicate sauce or flavor. But the white ones are pretty plain, so you can make them any flavor you’d like — pretty much. At the same time receive their nutritional benefits.
Mushrooms can be eaten raw or cooked. When I eat them raw it is usually in a salad or in as part of a veggie tray with dip. Oh, we also do use them as a dipper when eating cheese fondue.
Per the USDA Nutrient Database the nutritional value for about 3.5 oz of mushrooms is:
about 27 Calories
Carbohydrates 4.1 g
Fat 0.1 g
Protein 2.5 g
Thiamine (vit. B1) 0.1 mg (9%)
Riboflavin (vit. B2) 0.5 mg (42%)
Niacin (vit. B3) 3.8 mg (25%)
Pantothenic acid (B5) 1.5 mg (30%)
Vitamin C 0 mg (0%)
Calcium 18 mg (2%)
Phosphorus 120 mg (17%)
Potassium 448 mg (10%)
Sodium 6 mg (0%)
Zinc 1.1 mg (12%)
So with that information we can see there is a good amount vitamin B in mushrooms. It seems that mushrooms can be forced to make vitamin D. The process can be compared to how we convert sunshine on our skin to vitamin D. Mushrooms have a chemical called ergosterol, which, when exposed to UV light is converted to vitamin D.
Wiki states: “Testing conducted by the Pennsylvania State University showed an hour of UV light exposure made a serving of mushrooms contain twice the U.S. Food and Drug Administration’s daily recommendation of vitamin D. Testing by the Monterey Mushrooms Company demonstrated 5 minutes of UV light exposure made a serving of mushrooms contain four times the FDA’s daily recommendation of vitamin D.”
Which is funny to me because I thought mushrooms preferred dark.
On Fresh Mushrooms their antioxidant contents is cited. Antioxidants are good for the immune system. They help protect the cells from damage from free radical, which are thought to be the cause of many diseases. Mushrooms contain the antioxidant Ergothioneine and the mineral Selenium which works as an antioxidant.
I love mushrooms. I am happy that they are more than just good tasting, they are good for me. We eat a lot of mushrooms. Do you? How many times a week would you say you have mushrooms? How do you prepare them? Do you eat them raw or do you cook them?
Posted in Food | Tagged: antioxidants, browned butter, Calcium, cooked mushrooms, garlic, immune system, mushrooms, protein, raw mushrooms, sauteing, superfood, vitamin D | Leave a Comment »
Posted by terrepruitt on February 14, 2012
Our local warehouse store puts out a magazine, it is called The Costco Connection. In the February 2012 issue there was an article about “Foods to protect your immune system”, by Carl Germano. The magazine said that Whey Protein, cultured yogurt, mushrooms, elderberry, garlic, and oats helps protect the immune system.
Whey protein is a by-product of cheese from cow’s milk. So it could cause allergic reactions to people with milk allergies. But the article said it is the only protein that contains powerful substances called immunoglobulins. Funny that they use that word instead of the more familiar “antibody”. Antibodies are the much needed part of our immune system that guard against infections by fighting off bacteria and viruses. Antibodies are also made by our immune system in response to foreign objects in the body.
I had always been told to eat only yogurt with “live cultures” (eww, that grosses me out just like yeast!). But back in the day they were not publicly called probiotics and it was not the latest marketing trend. Although, I am thinking that other people also have an aversion to the term “live cultures” and that is why marketing has used “probiotics”. Probiotics help keep the balance in your gut (intestines). And a healthy gut is an important part of the immune system.
Mushrooms are a healthy fungus. This article made me feel much better because all my life I had thought mushrooms didn’t have any nutritional value. This article said “once thought to be nutrient void”. I knew it! I knew they were thought to be “nothing”. They deserve their own separate post! According to Wiki the actions are not understood, some clinical trials are showing results that mushrooms might help fight diseases. I think that anything that fights diseases qualifies as something that helps the immune system, right?
The University of Maryland has information regarding the Elderberry, saying that it has been used to treat wounds for centuries and it is used to treat colds and respiratory issues. Those things alone can point to immune boosts, right? I mean, if it treats a wound it probably helps fight against infection – which is an immune function. If it helps fight colds and respiratory issues – that sounds like something helping the immune system.
ALL MY LIFE, I have been told about the benefits of garlic. My family is huge on eating garlic. My grandfather used to fry it. It is pretty good that way. Strong, but good. (Not deep fried, just fried in a pan.) Garlic is a natural antibiotic. Eating it can help fight bacteria. And Dr. Oz has stated that putting a clove in your ear can help fight off ear infections.
Oats are the cholesterol-lowering food. Oats also have a lot of fiber which we know helps the body maintain balance. According to the article ”studies have shown that beta-glucans, powerful immune-regulating compounds . . . . have positive effects in animals and humans.”
So if you eat these things as part of your diet you are helping your immune system. If you don’t, you might want to include them in your diet. If you include them in your diet already, how do you do it? I am really curious about Elderberries in the diet.
Posted in Food | Tagged: antibiotic, antibodies, boost immune system, cholesterol-lowering, Costo, elderberries, garlic, immune system, immunoglobulins, live cultures, milk allergies, probiotics, The Costco Connection | 11 Comments »
Posted by terrepruitt on November 10, 2011
Celiac disease is a chronic, hereditary, autoimmune digestive disorder characterized by a toxic reaction to gluten. It is not a food allergy. From Page 21 of the G Free Diet, by Elisabeth Hasselbeck. Gluten is a protein found in wheat, barley, rye and contaminated oats.
According to PubMedHealth: “A food allergy is an exaggerated immune response triggered by eggs, peanuts, milk, or some other specific food. Symptoms usually begin immediately, within 2 hours after eating.”
Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten. (per PubMedHealth)
People that have celiac disease run the risk of being malnourished because their immune system could have damaged the villi in the intestines. The villi absorb nutrients from our food. This compromised digestive system can result in symptoms of stomach aches, bloating, gas, cramps, diarrhea, to name a few.
In addition to this disease and food allergies, there are food intolerances and different degrees of them. An allergy will cause an immediate and severe reaction even if just a small amount is introduced to a person that is allergic. The severity could be as much as life threatening. An intolerance is more of a nuisance that will cause discomfort, but is–in general–less severe than an allergic reaction.
I have said it before, I love bread. Have I said that before? Anyway . . . sometimes my body is in such an icky state that I am to the point that I will give up bread if I have too. But gluten is in so many things even if I give up bread I could end up in that state. It is very tricky. I am trying to figure out if it is just an intolerance. It is so interesting. It is so very difficult to distinguish. It doesn’t help that I do have hay fever and the weather could be affecting me.
I have come to the conclusion that when we have a sunny day after a rainy day I am pretty much toast. I am a sneezy-sniffling-congested-so-exhausted-I-might-as-well-stay-in-bed-because-I-am-so-miserable mess. So it rains and I think, “Oh how nice the rain washing the world.” Then the next sunny day even though I enjoy the beauty of the day I am wiped out. Next time I will pay attention . . . thinking beforehand about what I eat and I will see if I don’t eat the foods that might cause “icky body” if that helps.
I do not think I have Celiac disease. I don’t think I have a food allergy. I do think that with all of the food combinations of GMOs and highly processed foods that I have developed some intolerances. Some think (I agree with them) that wheat has been so hybridized that it is something our bodies cannot digest. It is not the same wheat that out great-great-great-great grandparents ate. Not even getting into GMO stuff, just the breeding of wheat makes it different from what it was. That in combination with all the other stuff in our Western Diets. I think the combination makes it difficult for the body to process.
There are many people who are “gluten-free” so there has to be something to it. I just wanted to mention here the three different categories (if that is what they are called). There is disease, allergies, and intolerance. All different. Sometimes with the same symptoms, but with different levels of severity and different levels of effects on one’s health. Just interesting. What do you think?
Posted in Food | Tagged: celiac disease, food allergies, food intolerances, gluten, healthy, immune system, Pub Med Health, wheat | 8 Comments »
Posted by terrepruitt on September 20, 2011
Whenever I think of ginger I think of that thin pale pink wet looking stuff that is put on the plate next to the wasabi when sushi and sashimi is served. I have never been draw to that pale-watery-skin-looking pile. In fact I thought I didn’t like ginger because of that stuff. I believe that is pickled ginger. It is a bit on the spicy side. I don’t like spicy heat at all. I don’t even use pepper. Not too long ago I visited a friend and she said she was going to make soup. This was her first time making this particular soup. It has ginger in it. She asked if I like ginger and I think I told her I was ok with it. Well, it turns out I really liked the soup. I believe that one of the reasons I like the soup was because of the ginger. It gave it a great flavor. I have been waiting for it to get cold here in the Bay Area so I could make the soup because I have been craving it. It cooled down one day so I thought that was the start of our cool weather so I decided to make the soup. But I had to wait a few days because dinner plans were already made a few days out. So, of course the day I decide to make it the temperatures are in the high 80s maybe even the 90s, but I was determined. I made it, it came out really good. My hubby loved it. So now we have another dish to add to our dinner menus. And it is something we can eat ginger in.
Of course, while I was cutting up the ginger I began to wonder about it. What is its nutritional value if any?
According to WHFoods 1 oz has less than 5% of the RDA of potassium, magnesium, copper, maganeses, vitamin B6.
Even without a lot of nutrients it is a very effective digestive aid. Some material I read even suggested that as one of the reason it is served with raw fish. It has been used for over 2,000 years to treat stomach related issues.
I had heard a long time ago that it is good to help relieve nausea. It can help both the motion sick such as car sickness, air and sea sickness. It also aids in relieving the morning sickness. Some studies have shown that a little as a gram of ginger helps relieve vomiting associated with morning sickness. There are even recent studies that suggest ginger relieves some of the sickness associated with chemotherapy.
Since ginger is considered an anti-inflammatory, it is not surprising to hear that it is thought to help people with inflammatory issues, such as rheumatoid arthritis and osteoarthritis. Both the pain and the swelling have been documented as being less when ginger is included in the diet.
Some studies also show that ginger may help in stopping the growth of cancer cells. Which isn’t surprising when at the same time it is thought that a state of constant/chronic inflammation helps contribute to the growth of cancer cells. It seems more and more things that are found to help “fight”/”prevent”/”disable” cancer are the ones that also help with inflammation. Inflammation is the body’s immune response it should not be a chronic state in the body.
Even more studies hint at ginger being an immune booster. So really what have you got to lose with adding it to your diet?
Do you like fresh ginger? If so, how do you use it? Please share as I am just learning how to eat this amazing root.
Posted in Food | Tagged: air and sea sickness, anti-inflammatory, car sickness, digestive aid, fresh ginger, ginger, ginger root, hot ginger, immune booster, immune system, Inflammation, morning sickness, nutritional value, osteoarthritis, pale pink, pickled ginger, relieve nausea, rheumatoid arthritis, sickness associated with chemotherapy, spicy ginger | 12 Comments »
Posted by terrepruitt on January 18, 2011
The Prime Rib potluck had purple potatoes. The hostess made purple potatoes or maybe they were blue. She roasted yellow and purple fingerling potatoes. I have seen purple potatoes in the store, but not purple fingerlings. I have never had a purple potato. The way they were cooked was incredible—they were perfect. The seasoning was perfect and they way they were cooked was perfect. The purple ones did not taste different from the regular ones. But they were so pretty. I was mesmerized by the deep purple color. There is an idea out there that it is important to eat the color of the rainbow. There is a lot of nutrients in the different colors of fruits and vegetables. Research is proving that there are antioxidants found in the different colors.
Anthocyanin is responsible for the purple and blue colors of fruits and vegetables. This particular flavonoid is proving to have anti-cancer and heart-protective effects. Research is also discovering this antioxidant has benefits shown to boost the immune system and protect against age-related memory loss.
Potatoes with the darkest color are proving to have almost four times the amount of antioxidants . . . AND they hold up to 75% of their nutrients after being cooked. As you know a lot of vegetables lose a large amount of their nutrients when cooked.
According to the USDA’s website: “All potatoes are a good source of complex carbohydrates, potassium, vitamin C, folic acid, and iron.” So with the purple variety you would be getting all of that plus the added benefits of antioxidants. PLUS . . . you can’t overlook the beautiful color they add to any plate!
Have you had a purple potato?
Posted in Food | Tagged: anthocyanin, anti cancer, antioxidant, complex carbohydrates, folic acid, immune system, iron, Potassium, potluck, Prime Rib, purple potatoes, roasted potatoes, vitamin C, yellow potatoes | 8 Comments »
Posted by terrepruitt on November 2, 2010
I did a post on inflammation, listing a few things that might contribute to chronic inflammation. A state that stresses the delicate balance of the body. It really seems as if overly processed foods and fast foods are the culprits which is just more reasons to avoid foods of that nature. There are some foods that studies have shown that help fight inflammation, foods we can call “anti-inflammation foods” per se.
Omega 3 oil cold water fish (salmon, mackerel, anchovies, herring, sardines)
Grass feed beef
Green leafy vegetables; dark green leaf lettuce, spinach, collard greens, turnip greens, mustard greens.
Now please keep in mind this is just a partial list. Everyone is different and with so many different bodies, one needs to take what they read and realize that it will not work for everyone. You have to work on yourself and your own diet. See how you feel when you cut some of the “inflammatory foods” out of your diet and add some of the “anti-inflammatory” foods in.
I teach Nia classes because I believe, in addition to food that helps, movement/exercise/being active helps. I want to help people.
Again food that might help the immune system balance itself and not react with inflammation, something worth thinking about.
Posted in Food | Tagged: anti-inflammatory foods, blue berries, broccoli, Cherries, cinnamon, garlic, garlic olive oil, ginger, immune system, Inflammation, inflammatory foods, Nia, Nia Classes, olive oil, Omega 3, teach Nia, Turmeric | 10 Comments »