by Eileen Johnson, RN

Inflammation Matters ( part 9 )

  Anti-oxidants play their own important role in squelching inflammation. Jack Challem, in the book “The Inflammation Syndrome” explains that free radicals are very unstable electron particles that promote aging in the body and are strongly connected with coronary artery disease and cancer. They are created as a normal process of the body cells doing their daily work, when the immune system fights infections, or when the white blood cells fight bacteria or viruses. We also come in contact with free radicals through such environmental toxins as cigarette smoke and air pollution, and many other environmental chemicals. Free radicals in general increase the activity of the genes in charge of producing inflammatory chemicals. They also increase adhesion or the “stickiness” of white blood cells.  

Our best defense against free radicals includes antioxidants. Fruits and vegetables carry huge amounts of antioxidants. When most of us think of antioxidants, we think of Vitamins A, C, E, and minerals like selenium. Indeed, orange vegetables like squash and carrots contain large amounts of vitamin A. Acerola berries, oranges, guava and peppers are high in Vitamin C, and Vitamin E levels are highest in leafy greens, broccoli, cauliflower and avocado. Vitamin E seems to be exceptional in its anti-inflammatory activity by quenching free radicals, turning off inflammatory genes, and turning off many types of adhesion molecules. 

Antioxidants are also found in nutrients called polyphenolic flavanoids. These would include the quercitin family, a wonderful anti-inflammatory nutrient found in apples and onions. You can also find high amounts of these powerful flavanoids in dark berries, spinach and broccoli, green and black teas, soybeans, and grains like oats. 

Another fine antioxidant category includes the carotenoids, including beta-carotene, lutein, and lycopene. These are found especially high in the orange vegetables and tomatoes. Foods that are highest in selenium include nuts and seeds, with Brazil nuts being the top of the list by far, containing over 500 mcg of selenium in each nut!

Be sure that you are including plenty of antioxidants in your diet each day!

Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Ask her about the FirstLine Therapy program. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221. 

MAY 26 Menu: Meat loaf or mushroom walnut loaf, baked potato, mixed sautéed veggies and trifle for dessert……….$7.99 per person. 

Stay tuned for our June Budget Meal Menu!

Time: 5:00-7:00 p.m.

You may also order your meals to-go (you can even pick them up through our drive-thru) and serve them at home.

Reservations are highly recommended! Call ahead to dine-in or for to-go orders: 952-891-1212, #228.

Yes! Local,  hydroponic-grown tomatoes are available April thru December from Living Waters Gardens  (Wells, MN). These delicious vine-on tomatoes are grown in unique greenhouses, using a special drip irrigation system.

If you would like to know the whole story about these delicious tomatoes, please visit

http://www.valleynaturalfoods.com/newsletters/1213133420.pdf 

to see the June/July 2008 issue of This is Living Naturally, which features a local profile on Living Waters Gardens.

Please take time to vote by April 17 because our Co-op Rocks!

Monique (our web manager) and her adorable daughter Sarah submitted a great video to the NCGA Co-op Rocks Video Contest. So, far it’s in fourth place. Please help nudge it up to the winning spot by registering and voting. Also note that NCGA is not collecting data, nor will they send you any e-mails beyond the registration confirmation.

Register at: http://www.mycooprocks.coop/login.php

View video at: http://www.mycooprocks.coop/play.php?vid=1084

Check back for more Valley Natural Foods entries. Or enter one yourself at: http://mycooprocks.coop/index.php?banner=true

By Sandy Thibault

There is no question about it, the busyness of our lives today have taken center stage. How many people are trying to balance work, kids, volunteer commitments, as well as keeping groceries in the house and a clean clothes in the closet? We have not even added to that the stress of how we live our lives with the stress that comes from the uncertainty in our world today.

It is easy to feel overwhelmed with everything that has to be done, cared for, decided upon or watched over. Sometimes we can even feel like a victim of our own circumstances; a never ending cycle that keeps repeating itself despite our best efforts to change it. As this cycle continues it often begins to feel like there is no hope of breaking it, which chips away at our spirits and does not allow the best of ourselves to come out. So the question becomes, how do you begin to break this cycle?

 As with any change in your life, the most critical part depends on how much you want the change to occur.  It will take a conscious thought and effort to create the life you desire rather than to be at the mercy of your circumstances. There are many ways to help facilitate this change but I believe the most important one is to pay attention to your thoughts. Every action or feeling first comes about from a thought. That is why it is so important to pay attention to our thoughts as they can help us create the life we want to live.  I have often said that before you can hold it in your hand you have to be able to see it in your head.  When we think negatively about something that is what we create and the same is true when we have affirming and positive thoughts that is what is created.  One way to do that is by making an inquiry into the bothersome thought. Here are some questions you might helpful:

v     Will these thoughts move me closer to what I want or farther away?

v     Are these thoughts giving me energy or taking it away?

v     Am I stepping up or shrinking back?

v     Are these thoughts empowering me?

v     Is this a thought that conveys self love?

v     Is this thought coming from a place of fear?

 The purpose of these questions is to provide insight and understanding into your thoughts and why you have them. Be gentle and kind with yourself as you make this inquiry and be surprised at the opportunity it provides for change.  

Sandy Thibault is a Life Coach and Director at InnerLight Healing Center. The following tips are part of the InnerLIght Wellness Series. The next class from this series is called, Transforming Thoughts and will be Saturday, April 18^th 9:00 – 11:00 AM For more information on this class or about our center visit www.counselingandhealing.com

 by Eileen Johnson, RN

Inflammation Matters ( part 8 )

Meats can be a great source of inflammatory fats and chemicals – so much so that healthy vegetarians tend to have a much lower rate of cardiovascular disease. But there is a very big caveat. The way in which meat is raised influences whether it becomes a promoter of inflammation or a heart healthy food.

The antioxidant content of meat from game animals and pasture or grass fed animals is much higher than commercially raised meats. This may include, because of the green grasses the animals are eating, higher amounts of Vitamins E and the Carotenoids. The cardiovascular system relies on antioxidants to chelate and eliminate free radicals produced in everyday metabolism of the cells, thereby keeping the heart and blood vessels healthy.

Eating the nutrient dense grasses and plants in the pasture also produces a meat that is higher in omega 3 fatty acids. Some of the Valley Natural Foods meat producers actually report that their meats are higher in Omega 3 fatty acids than fish. Many commercially raised meats are fed omega 6 rich corn. Remember that omega 6 oils tend to be inflammatory.

Aerobic, free range animals naturally have less of the type of fat that tends to be unhealthy for the cardiovascular system and that can be hard to digest. Pasture raised animals do produce a meat that is richer in a healthy fat and important antioxidant called CLA, or conjugated linoleic acid. Jo Robinson, author of “Pasture Perfect” reports “ruminant” animals (including cattle, dairy cows, goats, bison, sheep, deer and elk) that are exclusively raised on grass have meat with a CLA content that is 2-5 times higher than commercial meats. CLA helps the body to metabolize fats better and seems to improve muscle size. The FDA web site reports a study using Bio Impedence Assessment that showed improved muscle weight in those using CLA supplementation. CLA is also seen as a very important antioxidant that could prove useful in fighting heart disease and certain cancers.

Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Ask her about the FirstLine Therapy program. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.

Eggplant has a very long history of consumption that dates back possibly to early man, with Chinese agricultural records describing it from the 5^th century CE. It made the European scene during the 8^th century and the Italians picked it up while trading with the Arabs during the 13^th century. Thomas Jefferson was known to grow it in his garden and it was a favorite delicacy of President Andrew Johnson.

There are many varieties, including the Japanese version that is long and slender, but the Western, or globe eggplant, is the variety we are most familiar with. This variety is easy to stuff, sauté, grill or bake.

Cooked very differently in each country it touches it is interesting to explore each method of preparation:

• Baingan Bharta is an Indian curry prepared by roasting the flesh of the vegetable and cooking it with tomatoes and spices
• Europeans will scoop out the flesh, then mash with butter and salt
• In Turkey, cubes of eggplant are placed on skewers of shish kebab
• Italians make it into a parmigiano
• France creates ratatouille
• Chinese prepare it Szechuan style
• Middle Eastern countries make a fabulous sauce called Baba Ghanoush
• The Greeks place it in Moussaka, a tasty dish with eggplant and lamb
• Americans like to dip chunks into a batter and deep fry as a Tempura

Medicinally, eggplant has most often been used to treat uterine tumors, and some forms of bleeding and diarrhea. Low in cholesterol, saturated fat and sodium, it is also a great source of manganese, Vitamins B6 and C, Thiamine, Vitamin K and fiber. Because eggplant is part of the nightshade family, some people, especially those with arthritic conditions or migraines, avoid its consumption.

Here are some cooking tips and ideas:

• Most people peel eggplant before cooking as it may make it less bitter tasting, although leaving the peel on increases it fiber content a great deal.
• Handle eggplant carefully as it bruises easily
• Eggplant tends to absorb a lot of cooking oil, so you may want to use some water to pre-cook.
• Salting may help decrease its bitterness but be moderate.
• Oven roast thick slices on lightly oiled cookie sheet at 450 degrees
• Bake easily by pricking the skin and placing it in a 350 degree oven
• Sauté cubes of peeled eggplant in olive oil after blanching quickly in water
• Broil or grill after brushing thick slices with olive oil. 5 minutes per side is usually enough
• Dip in a breading mixture and sauté in olive oil

ENJOY!