First of all, we’d like to thank our dedicated customers. We appreciate your business and your support.

At this time, we at BEAM have decided to discontinue the sale of our meals from the website.

Instead, we’ll be focusing on preparing gluten free meals made with natural and organic whole foods for sale in Puget Sound area stores. Our meals will continue to be USDA inspected.

Our website will still have articles regarding health and nutrition. Please feel free to contact us at BEAM@BeamForLife.com.

With warm regards, Teresa & Karen

This is the time of year we find those beautiful ruby-colored fruits, which offer eye appeal and tartness, in our grocery stores. I’m speaking of cranberries. No holiday dinner would be complete without them, which is why BEAM has created an entree featuring cranberries at their peak of flavor: roasted ham with cranberry compote.

BEAM loves cranberries because they offer a variety of nutrients and health benefits from which everyone can benefit. Just one cup of this delicious red fruit has half of your daily requirement of Vitamin C, 1.3 grams of fiber, and 54 calories (1).

Cranberries offer an abundance of antioxidants, which assist in neutralizing the destructive free radicals in the body. Antioxidants help decrease the oxidative damage to cells that can develop in cancers, heart disease, and degenerative diseases, such as circulatory disorders (2).

Recently, cranberries and their products have been discovered to deter dental plaque and urinary tract infections. Research has shown cranberries may have the ability to prevent some bacteria, such as E. coli, from adhering to the cell walls of the urinary tract causing infection (3).

University of Western Ontario researchers have conducted a study using cranberry juice and its products on human breast cancer cell growth in animals. “The study is the first to document that regular consumption of cranberry products may inhibit the development of breast cancer in animals” (4).

Epidemiological findings have long suggested that produce offers naturally occurring anticancer agents that decrease the development of many diseases, which include cancer and heart disease. Flavonoids, which are compounds found in plants, are being studied for their potential anticancer properties. Cranberries have an abundance of these flavonoids, which may have anticancer abilities as well (5).

An additional study reported that “cranberry fruits are effective not only in the prevention of urinary tract infection but also for the prevention of oxidative stress” (6).

Of course, consuming an excessive quantity of cranberry products may induce gastrointestinal upset, including diarrhea (7).

~Karen

References

(1,2) Christensen, Nedra (November 9, 2006). What are the health benefits of cranberries? Utah State University
(3, 7) National Center for Complementary and Alternative Medicine. (September 2005) Herbs at a Glance: Cranberry. http://nccam.nih.gov/health/cranberry/
(4,5) (April 24, 2000) Potential Additional Health Benefits of Cranberries. Medscape Medical News. http://www.medscape.com/viewarticle/411791
(6) Valentova, K and et al. (April 18, 2007). Biosafety, antioxidant status, and metabolism in urine after the consumption of dried cranberry juice in healthy women. Journal of Agriculture and Food Chemistry 55 No. 8, 3217 -3224. http://pubs.acs.org/cgi-bin/abstract.cgi/jafcau/2007/55/i08/abs/jf0636014.html

Whether you are cooking a turkey or not this holiday season, we thought the below link from the United States Department of Agriculture (USDA) would be of interest to you. It’s a short article titled “USDA Gives Advice for Safely Preparing Your Thanksgiving Meal”.

Click here then select the article.

The Holiday Season is here! There is much written about food safety and food handling practices. With the recent outbreaks of food poisoning and upcoming season of holiday parties where we prepare full meals or share our specialty dish, I thought it may be helpful to talk about food safety.

There are four important phases to remember when preparing foods. They are Storage, Thawing, Internal Temperature and Cooling. I call it “The S.T.I.C. Rule”. Each of these phases is important for food safety and to help avoid food poisoning.

Below are important considerations for keeping your food safe:

Storage:

• Bacteria grows quickly at temperatures between 40 degrees F and 135 degrees F.
• Coming from the grocery store, refrigerate your cold foods as soon as possible. You may want to take a cooler with ice with you especially if you are purchasing any seafood (fish, shrimp, crab, sushi).
• Cold foods on a buffet table should be either on a bed or plate of ice to be kept below 40 degrees F (seafood, anything with mayonnaise, meats, dips, and cheeses).
• Hot foods on a buffet table should be kept hot at 140 degrees F.

Thawing:

• Place frozen food on a plate in the refrigerator at 40 degrees F or lower.
• Keep frozen food submerged under running water.
• Thaw in microwave oven ONLY if it will be cooked right away.

Internal Cooking Temperature:

• Beef, veal and lamb steaks, roasts and chops — 145 degrees F
• Pork — 160 degrees F
• Ground beef, ground veal and ground lamb — 160 degrees F
• Poultry — 165 degrees F
• Leftovers (oven and microwave) — 165 degrees F

Note: Microwave: keep rotating your food so there is even heating (no cold spots or areas where the temperature did not reach 165 degrees F)

Be sure to use a food thermometer to insure your meat and poultry have reached the above internal cooking temperatures!

Cooling:

• Cooked leftover food should be cooled within 2 hours and placed in the refrigerator.

Note: The sooner your food is cooled and in the refrigerator the better!

There are a couple ways to cool your food quickly:

• Divide the hot food if liquid into a larger container and spread to 2 inches deep.
• Use an ice water bath and float the container in the ice water.

Note: The refrigerator does not cool hot foods quickly and within the time limit. So allow the foods to reach proper temperature, below 40 degrees F before placing into the refrigerator.

A couple of recommended websites for more in-depth Food Safety information are:

Washington State Department of Health:
http://www.doh.wa.gov/ehp/factsheet/holiday-food-fs.htm

USDA:
http://www.fsis.usda.gov/Be_FoodSafe/index.asp

With warm regards~ Teresa

With the holiday season of family gatherings and parties coming sooner then we think, it time to start pondering how to resist the tempting holiday appetizers and wonderful meals. We don’t have to gain weight or feel guilty after the holidays if we just be a little careful and have a plan. Below are a few tips that may help you this season:

Before attending the Party~

1. Don’t skip meals the day of the party (you may be extra hungry when you attend the party);
2. Eat a small healthy snack before;
3. Have a plan (promise yourself) to not overeat;

During the Party~

1. Remember your promise to yourself (about overeating);
2. Always have a glass of water in hand — this helps keep you from overeating and helps to stop those from offering to keep your glass filled with other high calorie drinks;
3. Wait 20 minutes before having a second plate of food;
4. If you can’t have a small portion of your favorite food, then try to avoid it all together (I have to avoid all dark chocolate cake with frosting — not even a bite!)
5. If there’s a buffet:

• Choose a small plate;
• Fill up with veggies;
• Limit yourself on high fatty foods like the processed meats, cheeses, chips, nuts, dips, and desserts;
• Mingle with others away from the food instead of hovering around the table;
• Beware of salads, desserts, any seafood, meats or any foods with eggs which are “not” on a bed of ice (for food safety reasons);

If you eat more than you planned, be gentle with your self-talk and give yourself another chance the next time.

With warm regards~ Teresa

You know, fiber is good for you for a few reasons such as constipation relief, weight loss, diabetes management and lowering the risk of heart disease. However, do you know your fiber intake guidelines? You are not alone. According to the National Academies’ Institute of Medicine, which formulates dietary recommendations for the government, most Americans do not eat enough fiber (Consumer Reports on Health Food Sense, Nov 2003).

To meet the fiber guidelines, it is recommended to strive to eat at least the minimum of 20-35 grams daily for adults. The ideal sources for fiber are fresh fruits and vegetables like apples, berries, plums, oranges, pears, broccoli, kale, spinach, corn, green peas, the list goes on. Don’t forget those wonderful beans like black beans, kidney beans, pinto beans, garbanzo beans to mention a few. There is also a variety of whole grain foods such as quinoa, bulgur, brown and wild rice, triticale, spelt and wheat berries. Look for the word “whole” on the nutrition label when purchasing a whole grain product. Lastly, nuts and legumes are another way to add fiber to your meal or snack time.

Two types of fiber you may have heard of are soluble and insoluble. Soluble fiber is found mainly in oats, nuts, seeds, legumes and most fruits. Soluble fiber is beneficial in lowering cholesterol while insoluble fiber found in whole grains, seeds, and vegetables is famous for its intestinal rewards.

There are many ways to achieve increasing your fiber intake:
* Eat whole foods, including the peels of pears, apples and oranges instead of drinking fruit juices;
* Substitute brown rice, bulgur, quinoa and other whole grains for potatoes and white rice.
* Aim for whole grains, such as oatmeal, bran flakes, whole grain breads for breakfast;
* Try fresh fruits and veggies for snacks instead of chips, sodas and candy bars; and
* Replace meats with legumes in casseroles, soups and stews a couple of times per week.

It has been reported, constipation is one of the most common gastrointestinal problems in the United States. It is suggested to gradually increase your fiber intake and to increase your fluid intake at the same time so as to not shock your gastrointestinal system. Eating too much fiber can quickly cause digestive distress as well as infringe upon mineral absorption, such as calcium, iron and zinc.

~Karen

Nuts are seeds which are sealed in a hard shell. They are quite nutritious, yielding a large variety of vitamins, especially in the B family, many essential ones, such as A and E, but are incomplete. Minerals, protein, fat and fiber are also provided. Because they contain such high contents of fat and calories, they should not be consumed in excess.

Nuts are recommended for vegetarians because they can be used as a protein substitute whereas vegetables provide small amounts. This is why they are often called nutmeats. Protein is important for building new tissue, to replace blood and worn out cells. It also maintains the fluid and electrolyte balance by maintaining the fluid in sections of the body. Nuts can be paired with bulkier foods such as vegetables, cereals and fruits for easier digestion to reach the recommended amount of 5-7 ounces per person. Peanuts are an excellent source for protein, providing 26% when consumed in butter form. This percentage surpasses eggs, dairy products and some sources of meat and fish.

Lentil seeds are a good source of protein and minerals, which can aid in lowering blood pressure, relieve ulcerated stomachs and digestive tracts.

Lecithin is readily found in nuts and assists in the “structural support of all cells, especially the brain and nerves”. It also aids in preventing and remedying atherosclerosis which causes cholesterol to be broken down and become readily available for use in tissues.

Nuts are a large family containing many members. Some of them are as follows: almonds, beechnuts, macadamia, peanuts, pecans and coconuts. Of course there are many more.

Seeds contain almost as many members such as the Brazil nut, cashews, sesame, sunflower and pumpkin.

Phosphorus is available in nuts such as macadamia, which aids in bone growth, maintains hair and teeth health and prevents fatigue.

Peanuts are technically legumes and are readily available for consumption and provide an abundant amount of niacin. Niacin joins other B vitamins in converting carbohydrates into accessible fuel and prevents pellagra, a skin disease. “A handful of dry roasted peanuts contain nearly half of 13 vitamins and 35% of the 20 minerals necessary for normal body growth and daily maintenance”.

Pecans contain several vitamins such as B1, B2 and thiamin and vitamin A. Vitamin A maintains the lining cells of the body found in the eyes, urinary tract, bones, teeth and gastrointestinal tract. It is also known as the anti-infection vitamin.

Vitamin C is found in both nuts and seeds especially pistachios, though in relatively small amounts. Vitamin C has several roles such as maintaining supporting tissues (cartilage, bone, teeth and connective), helps tissue resist penetration of infections and aids in the formation of collagen.

Many seeds contain linoleic acid which is also found in many vegetable oils (i.e: Sunflower sesame seed and cottonseed) which may assist people who have excessively high cholesterol. Linoleic and Linolenic acid are supplied by polyunsaturated fats which can assist in maintaining skin health. Deficiencies in linoleic and linolenic acids may lead to atherosclerosis which is a build up of plaque in the arteries.

Calcium is readily found in sesame seeds, almonds and macadamia nuts which builds and maintains bones, teeth, heal wounds and aids in strength and endurance.

Coconuts have several remedies besides their nutrient components. It has been reported coconuts destroy tapeworm which is a blessing for unfortunate people who eat infected meat. It contains iodine which is known to prevent thyroid gland problems. Coconut, in its different forms, may also relieve constipation, sore throats, stomach ulcers and aid in skin wounds.

The pilinut seems to be significant in nutritional value in providing calcium, phosphorus, iron, vitamin A and B and protein. This nut is known to prevent and aid in anemia problems. The phosphorus stimulates hair and bone growth.

Macadamia nuts are noted as containing the highest amount of total fat and calories with 962 calories and 103 grams per cup. The lowest total fat is presented to chestnuts with 350 calories and 3 grams per cup.

Roasted soybean nuts have the highest amount of protein with 10 grams per 1 ounce with oil ­roasted peanuts ranking second with 8 grams per 1 ounce. The least amount is roasted chestnuts with just 1 gram per 1 ounce.

In the seed category, both sesame and sunflower have the same amount of fat with 14 grams per 1 ounce. Pumpkin has just 5 grams per 1 ounce. Calorie values are similar in both sesame and sunflower seeds with 161 grams and 160 grams per 1 ounce, respectively. Pumpkin has the least in comparison with 110 grams per 1 ounce.

The three of them are about the same in protein content sunflower having 6 grams and the other two containing 5 grams.

Seeds provide more fiber than nuts if consumed whole in their shells which may prevent constipation, hemorrhoids and intestinal diseases. Fiber ranks highest in soybeans and dried coconut with both having 5 grams per 1 ounce. The least amount is held by cashews, pine nuts and walnuts with just 1 gram 1 ounce.

Fiber content is about the same in the three seeds with sesame at 5 milligrams per 1 ounce, sunflower at 3 milligrams per 1 ounce and pumpkin at 2 milligrams per 1 ounce.

Cashew nuts and sweetened shredded coconut are about the same in carbohydrate value with 45 grams and 44 grams per 1 cup respectively. The least amount is raw shredded coconut at 12 grams per 1 cup.

Saturated fat has two high-ranking contenders: dried shredded coconut with 45.1 grams per 1 cup and Brazil nuts with 22.7 gram per 1 cup. The least amount goes to roasted chestnuts with 0.6 grams per 1 cup.

Nuts and seeds are cholesterol and sodium free for which my mother is so pleased to see!

Pumpkin kernels surpass all nuts and seeds with 86 grams of vitamin A per 1 cup! Many nuts and seeds have no vitamin A such as almonds, cashews, coconuts and peanuts. Pumpkin kernels also have a high amount of iron at 33.8 grams per 1 cup. Chestnuts have the least amount of iron at 1.3 gram per l cup.

Calcium is found in a significant amount in whole, unsalted almonds with 378 milligrams! Raw shredded coconut has the least with 12 milligrams per 1 cup.

When it comes to a preference to the taste buds, I like a macadamia nut once in awhile. Because of the high fat content, I try to avoid these and Brazil nut (103 grams versus 93 grams per 1 cup) as well. I enjoy the nut family the most because they are solid and very crunchy which satisfies my desire for texture. My favorite nut is the hazelnut/filbert with 84 grams per 1 cup. All nuts are high in fat except for chestnuts. Nuts and seeds are very healthy for you; however due to their high fat content, it is suggested to limit the amount consumed.

~Karen

Natural Food Guide-Nuts-Part One Condor, Bob. “It’s time separate good fats from the bad“.
Sizer, Francis and Whitney, Eleanor. Nutrition Concepts and Controversies. Pgs A index 46-49.

Kadans, Joseph. “Ency. Of Fruits, Veg, Nuts and Seeds for Healthful Living”.

Food Gardener, “Why are nuts so important”.

Wilk Rubin, Karen. “What’s in them; what’s not; what they do: Nuts and Seeds”.

Multiple Sclerosis (MS) is a chronic disorder of the central nervous system (CNS) which causes the destruction of the myelin sheath over the nerves (1). Neurotransmission is disrupted when the de-myelinating sheath is circulated throughout the CNS.  This may account for the interruption of the nerve signals which triggers many neurological MS symptoms such as tingling sensation, numbness, pain, etc. 

Though there are many speculations of the origin of MS; it is still a mystery to medicine and many experts have differing opinions of the cause.  Some of the suggested causes are: autoimmunity, heredity, alteration of fatty acid metabolism, environmental toxins, slow viruses, lack of Vitamin D, and list continues.  

While there is not a specific diet that has been proven to alter the outbreak severity of MS; some experts believe following certain dietary guidelines may actually reduce the severity of the symptoms. Because we do not fully understand the cause of MS, the dietary guidelines suggested below would be advisable for the prevention of MS and other diseases in the U.S. population.  Although there is no guarantee that diet alone will stop MS progression, research suggests a healthy balanced diet may help.  

Many diets have been proposed to combat the disease such as the low fat Swank Diet, allergen-free diet, gluten-free diet, raw foods diet and natural foods diet.  It is the Swank Diet which seems to be the most discussed.  It was developed by Dr. Roy Swank who has been promoting a strict low fat plan which is no more than 20 grams of fat per day.  His long term study from 1949 to 1984 of 150 people with MS was published in 1988.  He found those who followed the diet had little deterioration of the myelin sheath and had much lower death rates than those who ate more fats (2).  

A high fat diet damages the conversion of linoleic acid to prostaglandin E1 (PGE1) which leads to an increase of inflammatory occurrence and oxidative damage.  The type of fat consumed also matters in regard to decreasing the oxidative damage.  Therefore it is advised to lower consumption of saturated and trans fatty acids so that they do not compete with the omega-6 gamma-linolenic and omega-3 alpha-linolenic, eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA).  

The Swank Diet promotes healthy fats which has the benefit of keeping cholesterol levels lower and balancing the omega-6 and omega-3 ratios which may help the body’s autoimmune-inflammatory system.  The diet is composed of 50 to 90 grams of protein including one egg per day.  Several glasses of skim milk are recommended per day and are counted as animal protein.  No more than a maximum 15 grams of animal fat, 10 to 15 grams of vegetable oil and 5 grams of cod liver oil are allowed per day.  Patients are also recommended to eat three meals of fish per week and to increase their intake of fruits and vegetables each day.  All saturated and trans fatty acids are highly discouraged (2). 

As mentioned above, the omega-6 and omega-3 ratios are important to consider for slowing the progression of the disease.  One study recommends an omega-6 to omega-3 ratio should be about 1-4:1 compared to the 16-20:1 consumed from the current Standard American Diet (3).  Omega-3 may be consumed from salmon, herring, mackerel, sardines, ground flaxseeds, fish oil supplements and walnuts.  Other good sources of omega-6 are evening primrose oil and black current oil.  

Low Vitamin D storage in individuals has been determined to be a probable cause of MS. In one study, it was found that those living above 35 degree N latitude had an increase in MS. In the Seattle area (latitude about 47), it is difficult to get enough Vitamin D from the sun year round and difficult to get enough vitamin D from food.  In a recent literature review, it was found that an average daily intake of 4,000 IU per day of Vitamin D from all sources (sun exposure, oral supplement and food) is required for optimal health.  Starting in late fall and through the winter months a daily supplement of 4000 IU should be taken and 1000 to 2000 IU in spring and summer from a daily supplement (4).  Vitamin D plays a significant role in MS onset and progression and it is important for those with MS to have a sufficient intake of Vitamin D.  A high dosage of Vitamin D can be toxic because Vitamin D is fat soluble and is stored in the human body.  Therefore it is advisable to be under a doctor’s care when consuming high doses.  Currently the RDA for Vitamin D is 200 IU for those 19 to 50 years old. 

Lastly, a group of vitamins known as antioxidants may also protect against MS.  They may reduce the oxidative damage when an episode of MS occurs. Two suggested antioxidants are Vitamin E from foods such as seafood, green leafies, nuts and seeds, wheat germ and selenium from organ and muscle meats, seafood, brazil nuts, and whole grains.  Both Vitamin E and Selenium inhibit the oxidation of lipids.  Two other lipids, the omega-3 fatty acids, EPA and DHA promote the activity of the SuperOxide Dismutase (SOD) enzyme which scavenges the superoxide radical.  

Other vitamins and minerals that promote self-healing for MS are Vitamin B6 from nuts, seeds, whole grains, bananas, avocado, egg yolk, spinach, raisins; zinc from brazil nuts, nuts, cheddar cheese, legumes, whole grains, eggs, sprouts and spinach; magnesium from plant foods, nuts, legumes, seeds, buckwheat, whole grains, and spinach.  Deficiencies in these vitamins and minerals will allow free radical damage to continue as MS progresses (5). 

Based on the available research for nutrition on the prevention of outbreaks and progression of MS, well balanced diet with lots of veggies, fruits, nuts and seeds, whole grains, healthy fat such as olive oil, fish and minimal to no processed foods would be beneficial.  It is important to understand how important a good diet is with this disease.  Always talk with your doctors before beginning any new dietary change or taking any vitamins or supplements.

~Teresa
 
References 

(1)   Morris, William R. (Spring 2004). Multiple Sclerosis – Treatment and Considerations. The American Acupuncturist, Vol. XXX, 26-29. 

(2)   Kidd, Parris M. (February 2004). Multiple Sclerosis – An integrated approach to management.  Canadian Journal of Health & Nutrition, 50-56. 

(3)   Simopoulos, Artemis P. (August 15, 2002).  Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, Vol. 21, NO. 6, 495-505. 

(4)   Embry, Ashton F. (2004). Vitamin D Supplementation in the Fight Against Multiple Sclerosis. Journal of Orthomolecular Medicine, Vol. 19, No.1, 27-38. 

(5)   French, Roger. (Winter 2002). Multiple Sclerosis Solutions Emerging. New Vegetarian and Natural Health, 48-55.

Below is a “Serving Size Chart” that is one of my favorites. I can easily identify serving sizes with the object examples on the chart.  Just click on the link below and should file appear ready for you to print. 

The chart is from the “Department of Health and Human Services National Institutes of Health”.

http://hin.nhlbi.nih.gov/portion/servingcard7.pdf

I hope you find this helpful. ~Teresa

I have always loved to cook with garlic.  It adds such a nice flavor to most any dish.  I especially love fresh garlic mixed with butter, spread on fresh french bread.  However, the next day after eating the garlic french bread, I would notice my friends or co-workers taking a step backwards when talking with them.

Until my Organic Chemistry class in 2004, I could not figure out why eating fresh garlic sometimes would make my breath so offensive.  As luck would have it, my professor Dr. Sivam, who has researched the beneficial health effects of garlic, explained how to kill the enzyme which causes bad breath.

Once Dr. Sivam discussed how garlic had antibacterial and antiviral effects I was more in love with it.  I should mention there are many more beneficial health effects of garlic. But at that time in 2004, I was coming down with a cold so I focused on the aforementioned benefits.

Dr. Sivam explained it is the garlic enzyme called allinase that causes the breath odor.  When a garlic clove is exposed to high heat it denatures the allinase so the smell and strong taste of the garlic is eliminated. 

She recommended to the class to regularly eat a few microwaved cloves of garlic each day especially in the cold season.  Here is what you do so you may stay healthy and not offend your loved ones, friends and co-workers:

1. Peel off the dried outer skins of the garlic cloves;
2. Poke each garlic clove with a toothpick to release any pressure when cooking in the microwave;
3. Place the garlic cloves in the microwave on HIGH for 15 to 45 seconds. All microwaves cook differently so check your cloves frequently until they are softened. The key here is to not over or under cook the garlic.  If the garlic is a bit crunchy the allinase will still be active and you may be plagued with odoriferous breath;
4. Be sure to cool the softened garlic cloves before eating;

I now make my garlic french bread by first microwaving garlic cloves as described above and slicing them on fresh bread. I haven’t had a cold this past year and my friends are not backing away any more.  I love garlic and am thankful to Dr. Sivam for her research and teachings. 

~Teresa