Top 10 Cancer Fighting Foods

The road to healthy life and cancer prevention is easy – eat enough vegetables, fruits, beans and grains. Indeed,  a healthy diet, together with a healthy environment and stress free mind would prevent cancer. But, a healthy diet with sufficient fruits and vegetables is not yet a habit among many people.
This was our finding when Satvika Bhoga started to distribute organic vegetables and other products. At first we thought the main challenge would be to encourage people to switch to organic veggies, given the health and environmental benefits as compared to the prices. But we found another challenge after a year – that the diet of people contains less fresh vegetables. The current lifestyle also makes people in the cities cook less, although buying cooked food may not be a healthy option.
Shira Graber (Yahoo!Health – 08/01/2002) reported that studies showed the cause of one-third of cancer deaths is poor nutrition Also confirmed studies show that crunching and munching on the following vitamin-rich foods is a tried-and-true method of keeping cancer at bay!
1. Tomatoes – These tasty spheres are bursting with the powerful antioxidant vitamin C and lycopene. Vitamin C bolsters the immune system and fends off cancer-causing free radicals, and lycopene is instrumental in cutting the risk of stomach, mouth, bladder, cervical, colon and prostate cancer.
2. Cruciferous Vegetables – Broccoli, red cabbage, cauliflower, kale, red beets and brussels sprouts all belong to this veggie family. All are amply fortified with cancer-fighting phytochemicals, including sulforaphane, beta-carotene and indolcarbinol.
3. Spinach – Popeye knew his nutrition. This dark, leafy vegetable is chock-full of antioxidants such as glutathione, vitamin C, beta-carotene, folic acid and carotenoids. Bright orange carrots are also an excellent source of beta-carotene and carotenoids — chemicals known to curb various cancers.
4. Beans – Beans, beans, they’re good for … beating digestive and breast cancer! Soybeans are stocked with protease inhibitors that don’t let cancer cells invade the body, and also contain isoflavones instrumental in protecting against breast cancer. Fava beans fight carcinogens, reducing the risk of cancer in the digestive tract.
5. Hot red peppers – Biting into these zesty peppers may set off a fire in your mouth, but the capsaicin inside snuffs out harmful carcinogens emitted by cigarettes and some foods. These hot numbers are number one in protecting against lung cancer.
6. Garlic – This member of the onion family isn’t only powerful in flavor and scent. Garlic effectively thwarts carcinogens with organosulfides and allicinthus, helping to protect the body from breast cancer.
7. Oranges – Jam-packed with cancer-fighting bioflavonoids and immune system-boosting vitamin C, oranges also contain 170 photochemicals, including carotenoids. In addition, limonoids found in oranges and other citrus fruits fuel the immune system to fight cancer.
8. Berries – Strawberries, blueberries, cranberries, raspberries, blackberries and red and purple grapes boast more than a sweet taste. These bite-sized fruits get their dark hue from anthocyanins that can neutralize carcinogens. Plus, berries are bursting with flavonoids, a powerful group of cancer-fighting antioxidants. These berries are not always available in Indonesia. Local fruits such as papaya, soursoup, mango and guava are as effective.
9. Fiber-Rich Foods – Foods full of fiber, such as whole wheat, grains, coloured rice and apples, protect the body from pancreatic and stomach cancer while also helping to flush toxins from the body. And apples provide an additional cancer kicker with their ample supply of ellagic acid. Ellagic acid inhibits cancer cell division, thus thwarting the growth process of breast, pancreatic, esophageal, skin, colon and prostate cancer — confirming that apples truly do keep the doctor away.
10. Green and Black Tea – Long heralded for their health benefits, black and green tea are teeming with antioxidants known as polyphenols, the most potent called catechin. Whether you drink them cold or hot, green and black tea can help you fight cancer.
It is optimum to eat organic and raw forms of these foods (except perhaps tea and grains) — free of harmful pesticides or poisons. In keeping with the United States Food and Drug Administration’s Food Pyramid, shoot for five to nine servings of fruits and vegetables and six to eleven servings of beans and grains on a daily basis. Don’t be intimidated by the numbers. Servings are small and can be satisfied with one piece of fruit, a half a cup of fruit or vegetables, or one slice of bread or a few spoonful of coloured rice.

Going healthy is easy!!

Carrot: The Beta-Carotene Root from Afghanistan

Carrot: the Beta-Carotene Root from Afghanistan

Who would have thought that carrot came from Afghanistan, and is related to parsley, fennel, dill and cumin? The origin of this amazing vegetable is indeed Afghanistan, which also remains the center of diversity for the wild carrot Daucus carota.

The wild carrot is very bitter, but domesticated variety, bred from the subspecies sativus  is sweeter. The current garden carrot has been selectively bred for its greatly enlarged and more palatable roots. It is a biennial plant which grows a rosette of leaves in the spring and summer, while building up the stout taproot, which stores large amounts of sugars for the plant to flower in the second year. In the tropics, carrots are treated as annual plants that can be planted  all the year round. Farmers save some of the best plants to obtain the seeds for the next growing season.

We eat the taproot of the plant, which commonly is orange in colour.  But there are purple, red, white, and yellow varieties as well. The greens of the carrot plant are also edible, although not very popular.

Carrots are well known for its high beta-carotene content, (which is converted into vitamin A by the body), very useful for eyesight. Only 3% of the β-carotene in raw carrots is released during digestion: this can be improved to 39% by pulping, cooking and adding cooking oil. It also contains large amount of vitamin K, traces of vitamin C, vitamin E (alpha tocopherol and vitamin B (thiamin, riboflavin, vitamin B6, folate, niacin).

Carrot is a good source of minerals such as potassium, and manganese. It also contains some amount of sodium, fluoride, phosphorus, iron, zinc, copper, selenium, and calcium. A 100 g of carrot contains about 43 to 48 calories, making it useful for those watching their calories intake.

The calcium in carrot is easily digestible; hence daily requirement of calcium may be met by intake of sufficient quantity of carrot only. Carrot is a wholesome diet for growing children. Carrots chewed can cleanse and strengthen the teeth. Grated carrot mixed with a pinch of salt has beneficial effects on eczema. Carrots contain a hormone known astocokinin which is an insulin-like compound, useful in diabetes. Carrots are useful in gallstone problems, liver diseases, tuberculosis, scanty urination and scanty menstruation. Carrots can develop resistance to cancer, can check growth and spread of cancer cells and heal intestinal ulcers. The nutritional value of carrot makes it good for eye disorders, cataract, tooth disorders, skin care, nervous disorders, indigestion, constipation, diarrhea, arthritis, gout, and lung cancer.

Sufficient portion of tomato and carrot can fulfill many of the vitamin and mineral requirements of the body. Consuming  organic tomato and carrot as snack is also a healthy option for children. It may not be easy to persuade children to eat them, so we provide some alternative ways to eat carrots and tomatoes in  “Tomato & Carrot: The Amazing Duo”.

It is best to avoid imported stuff. Although they may look better, the product may not be fresh. The best is to opt for organic, locally grown tomato and carrots, for your daily vitamin and mineral intake. Satvika Bhoga offers carrots and baby carrots at reasonable prices.

Source:

http://en.wikipedia.org/wiki/Carrot
http://www.organicfacts.net/nutrition-facts/vegetables/nutritional-value-of-tomato-and-carrot.html. G
http://www.oohoi.com/natural%20remedy/everyday_food/carrot.htm

Tomato: The Anti-Cancer from South America

Tomato was used by the Aztecs and other peoples in South America long long time ago, where they use the fruit in cooking. The word tomato comes from the Aztec tomatl, literally “the swelling fruit”. Tomato (Solanum lycopersicum) was cultivated in southern Mexico and probably other areas by 500 BC. It was then spread around the world following the Spanish colonization of the Americas.

It is a perennial in its native habitat, although often grown outdoors in temperate climates as an annual. It is now grown worldwide for its edible fruits, with thousands of cultivars. Cultivated tomatoes vary in size from tomberries, about 5mm in diameter, through cherry tomatoes, about 1–2 centimetres, up to beefsteak tomatoes 10 centimetres or more in diameter. Most cultivars produce red fruit; but a number of cultivars with yellow, orange, pink, purple, green, black, or white fruit are also available.

Consuming tomato is believed to benefit the heart among other things. It contains lycopene(the red pigment in tomato), one of the most powerful natural antioxidants. In some studies lycopene, especially in cooked tomatoes, has been found to help prevent prostate cancer. Tomato consumption has been associated with decreased risk of breast cancer, head and neck cancers and might be strongly protective against neurodegenerative diseases.

It is well known that tomato is rich in vitamin C and contains some vitamin B and vitamin A, while the vitamin K helps to prevent hemorrhage. It is also a good source of calcium and iron and contains some amounts of phosphorus, sulfur and potassium.

Good news for those on a diet. A 100 g of tomato contains only 20 calories. These calories are easy to absorb by the body. Because of its low calory content tomato is often recommended in weight loss programs as it provides some of the essential minerals and vitamins, fills the  stomach and does not add calories to the body.

The nutritional value of tomato makes it good for weight loss, obesity, eye disorders, night blindness, urinary tract infection, liver disorders, jaundice, indigestion, morning sickness, constipation, diarrhea, intestinal disorders, and diabetes.

A large consumption of tomato can help improve skin texture and color. Tomato is a good blood purifier and helps in cases of congestion of the liver (protects the liver from cirrhosis) as well as for dissolving gallstones. Tomato is a natural antiseptic therefore it can help protect against infection.

With all the good things about tomato, why not encourage yourself and your family to eat more tomatoes, organic of course. See “Tomato & Carrot: The Amazing Duo” for an amazing tomato and carrot duo soup. Satvika Bhoga offers organic tomatoes and cherry tomatoes at affordable prices.

Source: http://en.wikipedia.org/wiki/Tomato.
http://hubpages.com/hub/Health_Benefits_of_Tomato.

12 Most Contaminated Foods in the US: Organic is the Solution

Eating an apple, pear, peach or grape imported frim the United States of America (USA) may   give an image of luxury and modernity. But these fruits are among the 12 most contaminated  foods in the US. You will be ingesting toxic residue of pesticides when you eat these yummy fruits which are supposedly to provide vitamins.

Similarly, a bowl of spinach soup, a plate of  beef steak with fried potatoes, or a bowl of  beef meat balls topped with celery, also contain traces of pesticides.

The Food and Drug Administration (FDA) and United States Department of Agriculture (USDA) has announced the kinds of food that are contaminated based on research in 2006. In these foods, a high levels of pesticides and chemicals that high is found based on 100,000 food sample tests.

Some of these foods are not planted in Indonesia. But they are found in the market, imported from the US or other places. And because these foods are imported in their fresh from, those that arrive in Indonesia may have an even higher level of residue because of the use of fungicides and possibly preservatives to keep them fresh.

In Indonesia the government had not conducted a comprehensive test like the one in the US. But we all know that pesticides and other agrochemicals are used intensively also in Indonesia.

These are the 12 types of contaminated foods:

1. Beef, pork, and poultry
U.S. environmental protection Agency (EPA) reported that meat is contaminated by levels of pesticides higher than vegetable products. Pesticides and the chemical is soluble in fat and accumulate in fatty tissue of cattle.

In addition, antibiotics, drugs, and hormones that are often used in animal farm can also accumulate in meat that are often consumed by humans. Meanwhile, freshwater fish products have also been reported from exposure to the pesticide-contaminated water.

2. Milk, cheese and butter
As in the case of meat products, milk products such as cheese and butter, also contain the accumulation of pesticides.

3. Strawberries and raspberries
In general, 300 pons pesticides spread on every acre (0.4 hectares) of strawberries, raspberries, and cherry fields. Strawberry farmers typically use 36 different types of pesticides and 90 percent of the tested samples showed contamination of strawberry pesticides above safe levels.

4. Apples and pears
The FDA conducted tests detected 36 chemicals, half of them are neurotoxins (can cause brain damage). Meanwhile, pears also had higher levels of pesticides nearing apples.

5. Tomatoes
Farmers in the U.S. typically use more than 30 types of pesticides sprayed on tomato plants. The bad news, the thin skin of the tomato could not prevent the entry of these chemicals.

6. Potatoes
Potatoes re quite popular, but 79 percent of potatoes tested also showed high pesticide levels above normal.

7. Spinach and other vegetables
FDA found spinach as the most contaminated vegetables in the levels of dangerous pesticides. During cropping, the farmers uses 36 kinds of chemicals to avoid the attack of pests.

8. Coffee
Most coffee is produced in countries that do not have strict standards in the use of pesticides in food. In addition, the United States also exports millions of tons of pesticides, some of them dangerous and illegal use in American agriculture into the coffee-producing countries.

9. Peaches
Fruit which is juicy and has a delicious taste is also not spared from the accumulation of pesticides. Like the tomato, peach skin is also thin and can not resist the entry of pesticides into the fruit.

10. Wine
Farmers spray pesticides for a variety of different types at each stage of growth in grape. In a conventional wine farm used 35 different types of pesticides.

11. Celery
Conventionally grown celery contain high levels of pesticides. More than 90 percent of celery tested showed high levels of pesticides.

12. Pepper
Pepper plants is one species of plant where pesticides are often sprayed with 39 types of pesticide. More than 60 percent of the pepper tested showed levels of pesticide contamination.

Local Organic Products are Healthier

Conventional agriculture reduces the nutrients in food and in fact contaminate our bodies and the ecosystem. Imported, expensive products may also not be very healthy. Why consume contaminated foods? Especially when fresh and healthy organic foods are available?

Now you have a choice: locally produced organic food. Organic production process, that uses plant based  or natural fertilizers and pesticides, are now available in Indonesia. If you live in Bali, note the organic vegetables, fruits, herbs, rice and coffee offered by Satvika Bhoga (see product list). Organic Popeye spinach, bali spinach, tomato, strawberry, potato, celery and peppers are some things that are now available in Bali.

Satvika Bhoga also offers you to buy products by forming an organic community in your area. Locally produced organic products give you a choice to live healthy with your family, friends and colleague, while helping to prevent contamination in agriculture and enhancing welfare of farmers in Bali.  Make your choice now!

Source: http://medicmagic.net/12-most-contaminated-foods.html

Join the Organic Children Club

“Komang doesn’t want to eat since morning,” said  Men Gedhe, my neighbour, when we met one  afternoon a month ago. Komang (2 years old) became cranky and everything seemed to be wrong to her. “I have tried to feed her with different kinds of food, but she refused them  and nothing pleases her,” Men Gedhe looked a bit upset. Seeing the unusual behaviour of Komang, I asked my daughter Widya (3 years old), to get some vegetables from the fridge.

“Come, give these vegetables to Cia. Poor girl, she doesn’t want to eat.” Widya calls Komang as Cia, her nickname (we are in Bali, many children are named Komang in our neighbourhood). We took one stalk of green cabbage, two carrots, one tomato, and a sprig celery. Not much, but enough for making a bowl of soup for Komang. The next day, we were glad to hear  that she ate her soup. “She must miss the organic vegetables,” said Men Gedhe with smile.

Men Gedhe is one of our organic vegetables consumers. In  the beginning, she had doubts about  buying organic. According to her, organic is expensive. When she found out that the price is affordable, she started buying organic vegetables regularly. The organic vegetables were  mainly for Komang, who was learning to eat solid food at that time. It has been quite some time since the last time Men Gedhe bought organic vegetables. She often went to her husband’s hometown with the whole family. After Komang ate her soup that afternoon, now Men Gedhe regularly buys organic vegetables again for her family.

Not only Komang. Widya also loves organic vegetables. It is Widya who indirectly encouraged me to start this organic vegetables business. In October 2008, I joined my ex boss accompanying a guest visiting several organic farms in Bali. The next day, I cooked pakcoy, carrot, and tomato the farmer gave me. Widya enjoyed eating her breakfast very much. Since then, most of our vegetables are organic.

Both Komang and Widya prefer to eat organic vegetables. They have not yet read any books about organic (they cannot read as yet!) . They are not environmental activists, either. As other children of  their age, Komang and Widya are learning to recognise and enjoy various tastes. Taste is subjective. Those who prefer organic food would say  that the taste of organic vegetables and fruits are better. For instance, organic tomato and carrot are sweeter compared to the inorganic. However, researchers say that there is no significant difference in taste between organic and inorganic farming products.

Besides taste, the most important issue in organic is that they are  free of  chemical residues. Pesticide is a  poison. It aims to kill plants or animals, considered as pests in the farms. The  farmers and their families are not the only one at risk of  being poisoned because of their direct contact with pesticides. The consumers also  cannot avoid pesticide residues in the farming products.

Consuming food with pesticides residues means eating poison. The effect will depend on how much  is ingested and the level of  body immunity in  each person. Pesticide residues will accumulate in the body and are kept in the lipid-rich tissue. The safe standard consumption is determined based only on individual types of pesticide. Several researches show that a combination of three types of pesticides consumed will give impact up to hundred times compared to each type’s effect. Unfortunately, the effect of multi (often called as the cocktail effect) pesticide residues in the body has not yet been well researched.

The pesticide residues’ effect to human body cannot be seen directly. The accumulated poison in the body can lead to cancer, nervous system disorders, liver and kidney damage, respiratory problems, and reproductive problems. Often pesticide-caused health problems do not become evident until years later, when it may be difficult to link to a specific chemical.

Children drink, eat, and breathe more compared to adults per weight body. Their organ system is not yet fully developed, including the livers that are not yet able to deal with the poison.  Therefore, children are more fragile towards chemical residues from the farming process and food production process. Pesticide residues are not only found in vegetables and fruits, but also in animal derived products and processed food.

Organic vegetables, fruits and products are better choice for children. But what  if the children do not like vegetables and fruits? All children book guide suggest it is important for parents to make sure that the food for their children are diverse in order to avoid children becoming bored. Creativity is the key. How Ms. Tjok, a kindergarten advisor in Denpasar, introduces organic vegetables to her grandchildren is a good example. Having a fruit salad in the afternoon is a family ritual. She adds organic tomato cherry and carrots in her fruit salad. “My grand children love the tomato cherries,” told Ms. Tjok. Besides fruit salads, there are many more ways to prepare interesting food for children. For instance, the amaranth (spinach) can be cooked as fritter and pancake.

“Are these vegetables organic?” asked Widya when she was given food for lunch one day. Hahahaha… She asked question to a wrong person. Definitely organic, young lady! You should ask to people who are not yet consuming organic food. “Sir, M’am, do you feed your children with organic food? Let’s join the organic children club!?”

References:
EJF. 2003. What’s Your Poison? Health Threats Posed by Pesticides in Developing Countries. Environmental Justice Foundation, London, UK.
Soil Association Organic Standard. Organic Farming, Food Quality, and Human Health: A Review of the Evidence. Report.
William Sears dan Martha Sears. 2006. The Baby Book. Segala Hal yang Perlu Anda Ketahui tentang Bayi Anda Sejak Lahir Hingga Usia Dua Tahun. Serambi. Jakarta.
Organic Agriculture and Food Utilization. 2007. International Conference on Organic Agriculture and Food Security. FAO.

Local Organic Rice: the Best for You & Your Family

“When I was a child, we used to eat red rice,” said  a woman pointing to the red rice we took out from a bag. After reading the info sheet about the  rice, she bought a packet of red rice. Besides reminding  her about her  childhood, she also  considered the benefits of red rice. Often, there is not  much information available for a product, including for rice. We bring to you brief information about different types of rice that are offered by  Satvika Bhoga.

Not only CARBOHYDRATE
Although carbohydrate is the main nutrition of rice (80-85%), it also contains protein, minerals, iron, vitamin B and fibre. In fact certain types of rice contain anti-oxidants, anti-cancer substances and are safe for diabetic patients.

No CHEMICAL

Organic rice is grown in a system using less or even without chemical fertilizers and pesticides. The natural growing system uses only natural manures. Thus the ecological equilibrium is maintained. And farmers are their families are better off.  Organic rice is processed with no chemicals. It is free of chlorine, the substance used to give a whiter colour to rice.

LOCAL varieties
Local rice variety originates locally and is developed by farmers.
Hybrid or modern rice varieties are produced in the laboratory, a cross between two or more  rice varieties. The growing period of local rive varieties is 6 months, compared to hybrid varieties that take only three months. But local rice varieties are more disease resistant and do not need chemical inputs. Farmers do not have to buy local seeds for every planting season. So buying local rice varieties help farmers to be  independent. In contrast, hybrid seeds have to be bought from seed factories. Local rice varieties also taste better, and fills you up quicker so you can eat less rice.

Imported rice may be cheaper, but it weakens the local economy and puts our farmers at a disadvantage.

Rice COLOUR matters
The colour of rice is determined by its genes (regulating the inner skin and  endosperm), and its carbohydrate composition.

•    white rice
Rice is white due to its variety but also due to the level of milling the rice. Polished white rice is obtained after the rice grains are milled several times over. In that process many nutrition are lost: 80% of vitamin B1, 70% B3, 90% vitamin B6, 50% phosphate, 60% iron, 100% fibre, and essential fatty  acid.

•    brown rice
The rice grains are milled once to take off the outer skin. The inner layer and bran are left in tact. The result is semi-milled rice that contains more fibre, protein, mineral, and  vitamin B complex. Important minerals in brown rice are manganese,  magnesium, and  selenium.

•   red rice
Red rice has inner skin layer that is rich in fibre and  essential fatty acid. The  vitamin and mineral content is 2-3 times higher than white rice. Red rice contains anti cancer substances among others selenium, and phytochemical compounds (fenolate and lignan).

•   black rice
Black rice contains anti-oxidants. It has the highest vitamin, mineral, and amino acid content compared to other rice.

If you buy local organic rice, the price includes:
– preventing toxic input into your body,
– money for local farmers,
– strengthening local economy,
– contribution to maintain natural balance, and
– conservation of local rice seeds

Storing Rice
The inner skin contains fat that makes rice vulnerable to changes and cannot be stored for long.
– Buy rice in sufficient quantity, not too much
– Store  rice in closed (plastic or glass) container
– Keep in dry place or in the refrigerator

Cooking
– Semi-milled rice takes longer to cook.
– Brown/red/black rice: soak rice for 15 minutes, wash and cook as usual.
– If not used to eating brown/red/ black rice, mix it with white rice.

Rice for Diabetics
Diabetics are advised to eat less rice. Rice that can be consumed by diabetics is the one with low Glycemic Index  (GI < 55). GI is the value scale that indicates the speed at which food is converted into blood sugar two hours after consumption.
Brown, red and black rice have low GI value, so they are  appropriate for diabetics.

References:
– http://id.wikipedia.org/wiki/Beras
– http://www.knowledgebank.irri.org/rkb/index.php/rice-milling
– http://www.knowledgebank.irri.org/indonesia/PDF%20files/padi%20hibrida_BW.pdf
– http://www.diethealthclub.com/articles/88/diet-and-wellness/brown-rice-vs-white-rice.html
– http://www.whfoods.com/genpage.php?tname=foodspice&dbid=128
– Majalah Nirmala Oktober 2009

Organic Pick Up Points

“Ur organic veg wil arr in 15 min, cu there.” That is the short message we send every Thursday about 10 am. We send it to a number of our organic vegetable customers, just before we reach a pick up point.

Satvika Bhoga encourages people to consume organic vegetables. Pick up point is one way to do that. Pick up point is the place where Satvika Bhoga delivers organic vegetables to individual consumers, at an agreed place and time; a group of people will then pick the veggies.

Initially pick up point is a simple way for cost-efficient delivery. It has gradually developed from a market into an organic community.

Each pick up has developed into an organic community at a different pace. There are always people who are truly committed to organic products. They are our energizer. This is not just a business, but a movement to create a better world.

Interested in joining us? You can join through the existing pick up points:

* On Thursdays
1. Jl. Kerta Dalem (Sidakarya)
2. Jl. Tukad Ayung (Renon)
3. Jl. By Pass Ngurah Rai (Bet Ngandang)

* On Mondays
1. Jl. Batursari (Sanur)

Or establish your own organic community through five easy steps:
1. Form your organic community (5 – 10 people)
2. Select an address as a pick up point
3. Call Satvika Bhoga to get the list of products and select the delivery day, once a week
4. Place your order to Satvika Bhoga one day before the delivery day (latest by 2 pm)
5. Satvika Bhoga delivers your order (minimum order applies)