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ARTICLE TITLE: Quinoa |  |
Wednesday June 8th, 2011, 10:33 PM |
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| Author: Mary-Ann Shearer for The Natural Way Netwok |
| Dear Natural Wayer, I bet you wondered if I could come up with something related to health beginning with 'q'! Well I did; this week we look at Quinoa a food that looks like and cooks like a grain, but is not, and how best get your Questions answered. Then we have completed our renovations at our factory shop and will make you a fresh juice or smoothie of your choice. And choice there is.. from frozen cherries, strawberries, blueberries, mixed berries and raspberries, litchis, mangoes and banana.With or without nuts, vanilla pea protein, aloe berry nectar, ginger, apples, carrots, oranges and other seasonal fruit and veggie juices. We also offer hearty vegan soups, the best organic decaff coffee and our malted carob with frothy soya milk, just like Seattle coffee shops make . If you are visiting with more than a friend or partner, just let us know ahead so that we can cater for your crowd as we can only manage 12-15 people indoors and another 8 or 10 outdoors. We had planned to do an opening evening, but we just cannot handle a large crowd right now, as Prudence and Wayne have returned to Zimbabwe and they were our right hand people. So we would love to see any of you even just to pop in and say hello! I am presently sitting with just on 500 emails in my inbox and as much as I would love to pay someone to answer them, it is simply not viable or even possible as the questions are so diverse. I usually answer our natural health consultants questions first and mark the nutrition course assignments before I answer emails. So without further ado, this is the best way for you to get answers to your questions as quickly as possible; To help you on your road to health, I am listing various products in categories that I have seen either help others or me. This must not be seen as an attempt to prescribe and no responsibility is taken for any real or imagined side effects that may result from changes to a healthier lifestyle. But do feel free to write and tell us about the good experiences you have, so that we may share them and in so doing, you will be helping others. Mark & I do our best to answer as many emails as we can, but it is almost impossible to get to all of your questions, so… The starting place with any health issues, is to read (I mean really read it, not just purchase it) our book, “Perfect Health – The Natural Way” When you have done that and still need help go to www.naturalway.co.za for topics, suggestions and products covering various health issues. Click on Natural Health Help to find the category relating to your problem. I have listed some of them below and will be adding more info and topics as needed. Then we have an online shop, where we supply you with natural wholefoods and products that will help you get healthier as easily and as simply as possible. We do our best to keep our prices down, but please remember to compare apples with apples. Our products are usually the best grade – for example we only stock the top grades of cashews, and make sure they are as fresh as possible, not only for you but for ourselves! Our muesli contains mainly organic ingredients and no sugar, wheat or bran fillers that bulk out the products. Our soap powder is highly concentrated and actually our best seller, as it costs a quarter to wash compared to most mainstream powders, but does a much better job, is environmentally safe (you should see how well the plants do where we have our outlet in the garden!) and because it contains no fillers, requires no softening agent. We make a lot of our own products, like our seasonings and sweets, and outsource what we cannot make. Besides the products, we have a whole range of books, DVDs and charts available and a whole lot more on line programs planned. The following are available to help you; 1. On line consultation If you feel the need for a detailed investigation with a detailed program to help you on your path to health, you may want to make use of our online health assessment. This includes a very detailed program based on hours of research based on your health assessment, and two follow up on line sessions. If your health has not improved after 3 sessions, we are not likely to be able to help you. Each assessment is personally overseen myself Mary-Ann Shearer. 2. Help for digestive problems In This category you will find a program and products that will help most digestive problems. I recommend first that you read 3. Help for hormonal problems From reproductive issues to blood pressure, appetite, weight, digestion, skin, liver, lung heart and kidney function 4. Help for General health Just to keep you and your family in tip top condition 5. Help for children From snotty noses, to parasites, its all there 6. Help with immune problems from colds and flu to cancer 7. Help with inflammatory problems from fibromyalgia to gout & arthritis 8. Help with respiratory problems 9. From asthma to coughs and colds 10. Help for active people and sports people These programs are all available at www.naturalway.co.za Then we have our 100 days to health online program www.100daystohealth.com – our day by day program with weekly recipes and guidelines; a gradual program for those who do not like change For those who need cookery lessons, talks and inspiration and cannot attend live demos and talks, we have 36 DVDs on various subjects from cancer to depression, interviews with real people who have changed their diets and changed their lives. The best part for me is the food section where I do at least 4 new recipes on each DVD These and my 2 recipes books, are available at www.naturalway.co.za Planned but not yet implemented 11. 3 days to detox program – coming soon 12. 7 days to detox – coming soon 13. 9 day rapid weight loss – coming soon 14. 21 day detox – coming soon 15. 30 days to weight loss – coming soon 16. 12 weeks to Happy Hormones – coming soon 17. 4 week Natural Way Foundation courses – 4 x once a week 2-3 hour Learn the foundations and how to prepare healthy meals to get you and your friends and family on the right track – coming soon 18. Online books and hard copies of Healthy Kids coming soon, as well as Take Control and Perfect Weight. Quinoa First is how to pronounce the word? Well according to Merriam-Webster, the primary pronunciation is with two syllables with the accent on the first ( /ˈkiːnwɑː/ keen-wah). It may also be pronounced with three syllables, with the stress on either the first syllable ( /ˈkiːnoʊ.ə/ kee-noh-ə) or on the second ( /kwɨˈnoʊ.ə/ kwi-noh-ə). Quinoa, is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family.Quinoa is closely related to species such as beets, spinach, and tumbleweeds. It is high in protein (up to15%) Health Benefits A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis. Help for Migraine Headaches. If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells. Cardiovascular Health Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis. Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3% died during the first year, and 78.5% died within 5 years. Arch Intern Med. 2007 Mar 12;167(5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3. Since consumption of whole grain and natural fibre products like quinoa has been shown to reduce the risk of high blood pressure and heart attack, Harvard researchers decided to look at the effects of cereal consumption on heart failure risk and followed 21,376 participants in the Physicians Health Study over a period of 19.6 years. After adjusting for confounding factors (age, smoking, alcohol consumption, vegetable consumption, use of vitamins, exercise, and history of heart disease), they found that men who simply enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure. Arch Intern Med. 2007 Oct 22;167(19):2080-5. Significant Cardiovascular Benefits for Postmenopausal Women Eating a serving of whole grains, such as quinoa, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD). A 3-year prospective study of over 200 postmenopausal women with CVD, published in the July 2005 issue of the American Heart Journal, shows that those eating at least 6 servings of whole grains type foods like quinoa each week experienced both: • Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and • Less progression in stenosis, the narrowing of the diameter of arterial passageways. Antioxidant Protection Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme (found in green leafy vegetables and sprouts grains like barley and wheat grass). Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals. Tips for Preparing Quinoa: Rinse under cold water in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process. To cook the quinoa, add one part of the grain to two parts liquid in a saucepan (I like to add some seasoning and use our hand harvested sea salt 1 x level tsp per 500g (1 pound), but my favorite is to add our homemade dried vegetable stock 1-2 tsp per 500g). Bring to the boil, reduce the heat to simmer and cover for about 15 minutes . When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. Since quinoa is gluten free, it is one of the least allergenic "grains," but its flour needs to be combined with wheat to make leavened baked goods like bread. A Few Quick Serving Ideas: Combine cooked cooled quinoa with red kidney beans, red pepper, fresh or frozen corn off the cob, chopped spring onion and coriander (cilantro). Season to taste and enjoy this south-of-the-border inspired salad. Add dried fruits like raisins to cooked quinoa, with honey and cinnamon and serve as breakfast porridge. For a twist on your favorite pasta or rice recipe, use quinoa instead. We love curried veg on quinoa Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts. Add quinoa to your favorite vegetable soups. Ground quinoa flour can be added to cookie or muffin recipes. Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat or cous cous (which are both full of gluten) with which this Middle Eastern dish is usually made. You can just add olive oil and eat like that. It is one of the few grains that tastes delicious on its own. Kids love it with peas and Marmite or vegetable yeast extract. Nutritional Profile Quinoa is a very good source of manganese. It is also a good source of magnesium, iron, copper and phosphorus. Contains 15% complete protein (all essential amino acids), calcium, folate, B Vitamins and a wide variety of other nutrients. Order from www.naturalway.co.za or pop in at 959 Sir Lowry's Pass rd Gordon's Bay, phone 021 856 2500 |
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