WAYS TO TURN ON SURVIVOR GENES AND COMBAT OXIDATIVE STRESS (Kale Chips Recipes from my Global News M
We all have oxidative stress. It's like rusting in the body and linked to over 200 diseases. Therefore we need to take care of our health at the cellular level.
Antioxidants combat oxidative stress, but it’s NOT enough to eat antioxidant rich foods like blueberries or pomegranate. We simply can’t eat enough of those foods to counteract the oxidative stress.
However, our body has it's own powerful antioxidant system. Our survivor genes respond to our environment. When they get certain messages from our environment they are being 'turned on' and produce the body's own antioxidant enzymes such as glutathione, SOD, and catalase. These antioxidant enzymes are a million times more effective than antioxidants like vitamin A or C.
So, how can we make our survival genes produce SUPER ANTIOXIDANTS?
There are different foods, botanicals, and lifestyle choices we can make:
1. Sulfur rich foods:
Cruciferous vegetables (brassica family), such as Brussel sprouts, arugula, boy choi, *kale, collard greens, radish, cabbage, cauliflower and many more. * [find recipe for kale chips at the end of this blog]
From a study of the American Library of Medicine: about ‘The beneficial effects of Brassica vegetables on human health’:
"They prevent oxidative stress, induce detoxification enzymes, stimulate immune system, decrease the risk of cancers, inhibit malignant transformation and carcinogenic mutations, as well as, reduce proliferation of cancer cells."
PubMed US National Library of Medicine
Garlic and onions
2. Other 'superfoods'
Turmeric, green tea, cacao, bacopa, ashwaghanda, milk thistle, red wine
3. More important nutrients/ foods for endogenous antioxidant composition:
Selenium (Brazil nuts, spinach, liver, eggs)
Vit. C (kale, red pepper, broccoli, strawberries)
Vit. E (almonds, sunflower seeds, avocados, olives)
There is also evidence that vitamin D increases intracellular glutathione (sunshine, grassfed butter, pastured eggs, grassfed liver)
4. Intermittent fasting
Of at least 4 - 5 hours in between meals, as well as over night (no late night eating)
5. Calorie restriction
Studies show that the longest living humans have a healthy weight.
Especially 'burst exercises' which require high engagement but little time.
high quality superfoods READ MORE
A delicious way to eat your cruciferous vegetables
Kale chips (2 versions)
1 bunch curly kale
1 Tbsp coconut oil (melted)
1 tsp apple cider vinegar
1 Tbsp lemon juice (fresh)
1/4 tsp Herbamare or sea salt
Thai Ginger Dressing
1 head of curly kale
1 Tbsp apple cider vinegar
1 Tbsp lemon juice (fresh)
1 tsp coconut oil (melted)
1 Tbsp tamari
1 tsp honey
1 inch fresh grated ginger
1/4 cup almond butter
pinch of cayenne
Wash kale and let the leaves dry completely. Use a clean towel to pat dry them. If the kale is still a little wet when it's baked, it will steam the kale in the oven which might lead to soggy kale chips.
Preheat the oven to 300 ° degrees Fahrenheit. Cover two baking trays with parchment paper.
Remove the stems from the kale and rip into bite sized pieces (factor in that the kale will shrink).
Mix all the dressing ingredients and 'massage' the dressing into the kale as even as possible.
Distribute the kale pieces onto the baking tray with the parchment paper in a single layer. Don't overlap the kale.
Put the tray into the oven for 10 - 15 minutes. Watch the kale closely so that it doesn't burn! Some ovens are more powerful than others. It's a very fine line between soggy kale chips and burned kale chips. It's work checking and taste testing often!
The chips can also be made in the dehydrator (this is my preferred method): Put in dehydrator for 3 – 6 hours at 115° F. Dehydrate till desired crispyness is reached.