Ingredient Spotlight - Nitrates and Nitrites

Sodium Nitrite and Sodium Nitrate are found in many processed foods because of their preservative effects.  They are also found in high concentrations in vegetables like spinach because of our fertilizing practices. (1)  Methemoglobinemia is a disease found usually in infants that is understood to be caused by Nitrates in drinking water as well as from spinach. (2)  An easy way to counteract this disease is to simply take vitamin C. (2)  Aside from this, no adverse effects have been found from nitrates and nitrites in food and certain benefits have actually been observed.  Blood pressure was slightly reduced by ingesting a nitrate supplement. (3)  Another study surprisingly found that nitrate enhanced energy production and reduced oxygen demand during submaximal exercise. (4)

Nitrate

Nitrite

At least from a brief review of the literature, it appears as though nitrates and nitrites may not be as detrimental as some claim.


1 Nitrate in foods: harmful or healthy?
2 Epidemiological and Toxicological Aspects of Nitrates and Nitrites in the Environment
3 Effects of Dietary Nitrate on Blood Pressure in Healthy Volunteers
4 Effects of dietary nitrate on oxygen cost during exercise

Recipe - Power Slop

I like to eat pumpkin straight out of the can because it has many health benefits.  It is high in fiber and vitamin A and studies have shown it has high antioxidant potential. (1, 2)

Pumpbutter:

• Can of pumpkin (reduce to half can for a less healthy but tastier version)
• Cinnamon
• Nutbutter(Sunflower, peanut, cashew, almond etc)
• Vanilla Extract
• Sucralose(1 packet)

This is probably one of those things that looks disgusting but turns out to be pretty good once you figure out what combo works for you.  This can be a quick and easy snack or a way to eat peanut butter when you run out of bread.  This is a good thing to knockout your appetite and make you not want to eat again for a while but adding excessive sugar will make you want more.

Chocolate pumpkin:

• Half can pumpkin
• ~3 tbsp unsweetened cocoa powder
• ~4 drops stevia
• Hefty amount of vanilla extract
• ~1 tsp cinnamon

If you want to detoxify yourself and reduce inflammation, this is the way to do it.  Cinnamon, and Cocoa Powder have high ORAC(antioxidant) values but Pumpkin surprisingly does not for some reason.

Pumpkin and Banana:

• Half can pumpkin
• 1 Banana
• ~1 Tsp Cinnamon
• Stevia(optional)
• Vanilla Extract(optional)

This one is quick and easy. If you like it a little sweeter you can add more banana or sweetener.

Other potential ingredients:

• Sweetener of choice (Honey, Maple Syrup, Agave)
• Walnuts
• Raisins
• Dried cherries
• Craisins
• Ground flax/chia seeds

1 Pumpkin Health Benefits
2 Pumpkin Vit A

Ashwagandha (Withania somnifera)

Ashwagandha has been researched as a supplement to promote overall health through stress reduction by antioxidant activity. (3, 4, 5)  I purchased some after noticing benefits from an ashwagandha containing beverage.  After just one pill I can notice a difference in overall mood and focus.  One study showed positive effects for the immune system, even overriding the effects of other drugs. (2)  In another study, ashwagandha was shown to act as an antioxidant but not in the same way as Vitamin C, A, or other common antioxidants.  Rather, it acted in a separate pathway to accomplish its free-radical scavenging. (3)

A study evaluated the contents of various Ashwagandha supplements and found widely differing concentrations of Withanolides, Withanone, and Withaferin A, which are the active constituents in Ashwagandha. (6)  Nutrigold has many claims of why their product is effective and superior.  Ashwagandha Gold has less than .1% Withaferin A which is claimed by Nutrigold to have cytotoxic effects. Cytotoxicity is confirmed as well as other immunosupressive effects. (6,7)

1 A comparative pharmacological investigation of Ashwagandha and Ginseng
2 Studies on the immunomodulatory effects of Ashwagandha
3 Effect of ashwagandha on lipid peroxidation in stress-induced animals
4 Antistressor effect of Withania somnifera
5 Scientific Basis for the Therapeutic Use of Withania somnifera (Ashwagandha): A Review
6 Comparison of Different Ashwagandha Products
7 Cytotoxic Effects of Withaferin A
8 Long list of research

Recipe - Vinegar Chicken

Ingredients:

• Chicken Breast (Fresh or Frozen)
• Can also use tenderloins, wings, drumsticks
• Vinegar (Red Wine, White, Apple Cider, etc)
• Non-stick pan

Fill up the pan with an inch or so of water and add roughly a third of that volume worth of vinegar.  I like to mix a few different vinegars together.  Cook on medium heat until the center is no longer pink. Chicken breasts usually take me 20-30 mins but it varies a lot based on your pan and stove. I make this recipe every time I don't have a lot of time to marinate and season chicken before cooking.  The chicken should always come out tender if you use plenty of vinegar and don't overcook it.  Any sort of dipping sauce goes great with this chicken.

Some weird dipping sauces I use:

• Mayonnaise with mustard
• ~4:3 ratio
• Sriracha, mayonnaise, ketchup
• ~1:3:2
• Ranch with franks red hot
• ~4:1
• Mayo with Tabasco(chipotle flavored)
• ~3:1