These are pictures from the annual Christmas Mart in Dresden....It was so much fun!! The mart lasts from December 9th to January 9th, AN ENTIRE MONTH!!
Sunday, December 7, 2008
Wednesday, November 12, 2008
A letter from Sister Austin...
The Missionary work is moving forward.
We had two new members confirmed Sunday. I took that opportunity as I was filled with joy for them to bear my testimony to the ward. Somehow I made it through in German. The spirit of joy was so profound for me.
I had a most beautiful experience Monday as we had our Family home evening with the YSA. Elder Austin gave a wonderful message which I understood and as I was sitting there I could feel a powerful Spirit of love and I thought of an experience I just had had that morning in prayer to my Father in Heaven. I took that opportunity to bear a firm testimony of the power of sincere prayer and the great desire the Lord has of answering our prayers and having us feel his love for us. And yes as you might have guessed I was able to do it in German.
I am reminded of a portion of the blessing that Pres. Frischnecht gave us before we left, he promised me that I would be able to bear my testimony in clarity and be understood in German and that others would feel that testimony and be impacted by it.. I am amazed at how these blessings are fulfilled as we desire to do the work we are sent here to to. Now my German is far from perfect. But I believe that it is more important to share the Spirit in our testimonies than to have perfect German. My son James taught me that principle in a powerful experience he had on his mission in Italy which I have never forgotten.
I am studying with a young single adult who attend collage. ( not a member of the church) She wants to learn English and so she helps me with German and I help her with English. It is a delightful opportunity. I can also interject my love of the gospel and my love of our Savior.
We are currently waiting for the 4th baptism in this last month to happen. Derk has asked Elder Austin to baptise him. However Elder Austin is feeling it is important that a ward member fill that responsibility. We are constantly working on helping the ward to feel responsible for the YSA. This is somewhat difficult as we interact with them so much that they look to us. We have gently tried to help the ward understand it is with the ward members they need to bond with, as we will leave. Ward counsel nights are interesting for Elder Austin as he shares his concerns.
Each day brings new opportunity's and new challenges for growth.
The Lord has given me another blessing which was promised by Pres. F. and that is I would love the people immediately. I can bear that testimony these are wonderful Saints who love the Lord. I feel of his love for them often as we interact and I have from the moment we arrived..
I read a quote by President Eyring that has had a great impact on me in relationship to the Holy Ghost and to Service. I think this is the reason I feel it so important that we serve one another in the ward capacities.
"The Holy Ghost is a comforter and a guide. But it is also a cleansing agent. That is why service in the kingdom is so crucial to enduring. When we are called to serve, we can pray for the Holy Ghost to be our companion with assurance it will come. When we ask in faith, a change can come in our natures both for the welfare of our souls and to strengthen us for the tests we all must face."
And now my thoughts.
As we feel that guidance of the Spirit we learn how to recognize how the Spirit works with us..We are all unique in how we feel the Spirit, The organization of the church is just to help us to learn and to give us opportunities to serve one another with the added blessings that are given as we are called. Hands are placed on our heads and we receive counsel from our Father to help us in that calling. This comes through those who are authorized servants of God.
All opportunities of service and learning help to qualify us for the eternal blessings that await us.
Bless you and thanks for allowing me to share my feelings.....you have endured to the end......!
love
Sister Austin and mom
Monday, October 27, 2008
Hands of Heaven
Missionaries are doing the work of our Heavenly Father, acting as Hands of Heaven.
Dear Family
We had a baptism yesterday.... Bjoern.... It was wonderful....He gave a well prepared testimony. The Spirit was strong and sweet.We also had a baptism last week. Our missionaries are in overdrive as they are diligent and persistent in their efforts to share the gospel. We are so impressed with them. The Lord loves his missionaries.......I hope you all are missionaries.....in one way or another... and you are........I love and miss you all. Just know you are ALWAYS in our thoughts and PRAYERS. We feel Heavenly Fathers love for you and only want the best. Be Happy and have a wonderful day..
I have been reading a book recently about the Church in the German Democratic Republic,or as the Germans refer to it the GDR days. Thomas S Monson was assigned to supervise the work of the Church in East Germany, at the time the Communist ruled. East German citizens were not allowed to leave their country without special permission from the government and it was seldom granted. Church meetings were watched and monitored by the secret police. The feeling here in Germany was one of overwhelming oppression. He shares his first meeting with the German Saints in Dresden District----"A marvelous spirit prevailed. My, how the German Saints can sing the hymns of Zion. ( it hasn't changed that is one of the first things i noticed as well) He then shares one song in particular that touched his heart.
If the way be full of trial, Weary not!If it's one of sore denial, Weary not!If it now be one of weeping,There will come a joyous greeting,When the harvest we are reaping---Weary not!Do not weary by the way,Whatever be thy lot There awaits a brighter day To all, to all who weary not!If the way be one of sorrow, Weary not! Happier will be the morrow, Weary not!Here we suffer tribulation,Here we must endure temptation, But there'll come a great salvation--Weary not!If misfortune overtake us, Weary not!Jesus never will forsake us, Weary not!He will leave us never, never,From His lover there's naught can sever.Glory to the Lamb forever ! Weary not!
Their meetings were taught from the scriptures only as they had no manuals only their Scriptures. In this meeting he made a prophetic announcement as he spoke,"If you will remain true and faithful to the commandments of God, every blessing any member of the Church enjoys in any other country will be yours." Later that evening in his hotel room he began to realise the full impact of the promise he made. He said he dropped to his knees and began to pray,"Father, I am on Thy errand this is Thy Church. I have spoken words that came not from me, but from Thee and Thy Son. Wilt #Thou, therefore, fulfill the promise in the lives of these noble people." The coming to his mind came these words. "Be still, and know that I am God." from Psalm 46:10. What a great blessing that Pres. Monson kept a detailed journal which recorded all the important feelings and inspiration he had. I think that is a great example to all of us.
I will not let this letter be any longer other than to bear my testimony, This is the work of our Heavenly Father and it is amazing to feel and see his hand at work though His servants. We are just here to aid in that wonderful work. The promise is we will be given guidance and direction as we serve. !!!
love ya Arlaine
Dear Family
We had a baptism yesterday.... Bjoern.... It was wonderful....He gave a well prepared testimony. The Spirit was strong and sweet.We also had a baptism last week. Our missionaries are in overdrive as they are diligent and persistent in their efforts to share the gospel. We are so impressed with them. The Lord loves his missionaries.......I hope you all are missionaries.....in one way or another... and you are........I love and miss you all. Just know you are ALWAYS in our thoughts and PRAYERS. We feel Heavenly Fathers love for you and only want the best. Be Happy and have a wonderful day..
I have been reading a book recently about the Church in the German Democratic Republic,or as the Germans refer to it the GDR days. Thomas S Monson was assigned to supervise the work of the Church in East Germany, at the time the Communist ruled. East German citizens were not allowed to leave their country without special permission from the government and it was seldom granted. Church meetings were watched and monitored by the secret police. The feeling here in Germany was one of overwhelming oppression. He shares his first meeting with the German Saints in Dresden District----"A marvelous spirit prevailed. My, how the German Saints can sing the hymns of Zion. ( it hasn't changed that is one of the first things i noticed as well) He then shares one song in particular that touched his heart.
If the way be full of trial, Weary not!If it's one of sore denial, Weary not!If it now be one of weeping,There will come a joyous greeting,When the harvest we are reaping---Weary not!Do not weary by the way,Whatever be thy lot There awaits a brighter day To all, to all who weary not!If the way be one of sorrow, Weary not! Happier will be the morrow, Weary not!Here we suffer tribulation,Here we must endure temptation, But there'll come a great salvation--Weary not!If misfortune overtake us, Weary not!Jesus never will forsake us, Weary not!He will leave us never, never,From His lover there's naught can sever.Glory to the Lamb forever ! Weary not!
Their meetings were taught from the scriptures only as they had no manuals only their Scriptures. In this meeting he made a prophetic announcement as he spoke,"If you will remain true and faithful to the commandments of God, every blessing any member of the Church enjoys in any other country will be yours." Later that evening in his hotel room he began to realise the full impact of the promise he made. He said he dropped to his knees and began to pray,"Father, I am on Thy errand this is Thy Church. I have spoken words that came not from me, but from Thee and Thy Son. Wilt #Thou, therefore, fulfill the promise in the lives of these noble people." The coming to his mind came these words. "Be still, and know that I am God." from Psalm 46:10. What a great blessing that Pres. Monson kept a detailed journal which recorded all the important feelings and inspiration he had. I think that is a great example to all of us.
I will not let this letter be any longer other than to bear my testimony, This is the work of our Heavenly Father and it is amazing to feel and see his hand at work though His servants. We are just here to aid in that wonderful work. The promise is we will be given guidance and direction as we serve. !!!
love ya Arlaine
Wednesday, October 22, 2008
Friday, October 17, 2008
City of Seiffen
Our friends George and Joy Beaty.......We meet them through the Pierces....Lucy and Tim... They have been great friends to Doug and I as they have assisted in our training. We met them in the small city of Seiffen about an hour from where we are in Chemnitz. It is a beautiful city which have all the wonderful wood carvings that are indicitive of this area............ Christmas wood carvings..... Also took a few photos of the beautiful cemetary there.
A Temple in Rome, Italy
A Temple for Rome Ashton Carrington
October 4, 2008 is a day that every Italian member of the Church of Jesus Christ of Latter-day Saints will remember. In the first session of the 178th General Conference, President Thomas S. Monson announced the building of a temple in Rome, Italy.
The Church has had its presence in Italy since 1850 when its first member, Jean Antoine Bosc, was baptised. Over a period of four years the Church grew from only one member to 221. The Church was the organized into three different branches residing in Angrogne, St. Germain and St. Bartholomew. It was at this time that the Book of Mormon was first printed in Italian.
The strength of the Church didn't stay in Italy for very long. In 1860 Church leaders asked that all Italian members migrate from Italy to Utah in the United States. With few members remaining, the Italian mission was officially closed. Italy would have to wait another 80 years for that mission to be re-opened.
The Church's second growth in Italy began with Vicenzo di Francesca when he found a beat up, burnt copy of the Book of Mormon that was missing the cover. But Francesca believed the book to be true and joined the Church in 1951, bringing the gospel back to Italian soil.
The Church now has three missions covering Italy in Rome, Padova and Catania. Today there are over 22,600 members in Italy and 102 different congregations. The members are ready and eager to welcome the building of the Rome, Italy temple.
THE FAMILY
Hello children and grandchildren,
As mom and dad and oma and opa we want you to know how much we love and think of you every day. I don't say that to brag but we do want you to know that, regardless of how difficult life may seem, there is always someone praying for each of you and we testify that Heavenly Father and Jesus Christ love each of you. If you want to know how much ask him.
We have no TV to watch news on here nor do we listen much to the radio but what we do hear is that the economy at home is not doing as well as most would like. For some these are tough times and more are likely to come. The economic storm clouds that are now overhead cover most of the world and such storms portend other political difficulties and struggles between nations. As the prophets have been warning for several years it would be wise to be financial prudent and have a supply of food and water in the event something, however temporary, were to occur to disrupt transportation and communications. Even more important though is that our homes become sanctuaries for our families. A refuge from the coming storms. Please read the following talk from President Monson. It is the concluding talk from the Worldwide Leadership Training Meeting last February. My prayer is that it will give you strength to understand the important role you now play or will play to keep your families strong with love for each other. After you have read it you can find the entire publication at the following link: http://lds.org/library/display/0,4945,8027-1-4404-1,00.html
You know that mom and I love you guys with all our heart. No halfway here except for the portions of german food I have now limited myself to so I don't return home at 250 lbs. Take care of each other and know that we are engaged in doing the right thing here in Germany.
Love, dad
Dresden City
These are pictures from the Historic Dresden City. Zentrum or the center of the city. This is a beautiful old city which was bombed bythe British and the Americans at the end of the war. There was no need to bomb this city as the war had ended but perhaps because of the great damage the Germans had done, we felt justified in leveling this city. I have several stories from some of the books I have been reading about the saints at this time.
The Wonderful Youth Group
A couple more pictures of the mall and also the country side. I can never seem to take for granite how beautiful it is here. The night photos are the temple and the youth group from Chemnitz and the out lying areas. These are all Young Single Adults that attend our Institue as well. They are pretty amazing wonderful young people. With strong testimonies......
September 16, 2008
Doug, Elder Austin Just wrote this e-mail to another couple in Italy who is serving there on a mission. ....and so I will pass it on.........Life here.......Germany
Life in Germany has been anything other than boring and yes, it is a bit cooler here thanin Sícilia. The hottest it got here in the Summer was about 86-87 degrees Fahrenheit and then only for about 3-4 days. Mostly it was in the high 70's or low 80's, not quiet as hot and humid as I remember it being on my mission but than I was mainly in coastal area during the summer months and that would account for the high humidity. Right now it has cleared up after a few days of cloudy overcast weather and it must be around 57-58 degrees. Not bad for an Autumn day but give me Italy from Oct thru Mar and I would be happy.
We get news occasionally about the banking economic fiasco at home and I hear that the market swings are hugh but fortunately I haven't been in a position, nor have you, to pay much attention other than to tell my children I think more bad news is coming.. You're right aout the ignorance theory and I'm a prime example.
good luck to your brother. Serving in the Outreach Institut has been an experiences getting pushed around by the learning curve. We had no formal training until we had been here 2 months. After that we had more of an idea of what was expected but the number of Young Single Adults we deal with and that are inactive is large so we have developed a plan to concentrate first in the ones close to us (Our Institute Outreach Center serves 8 wards/branches) that are anywhere from 15 mintues to an hours journey distant. Our schedule is that we sponsor a family home evening with refreshments every Monday night here in the Center, than on Wednesday we have 2 Institute classes, Thursday and English Class, Friday a movie or game night and Saturdaýs Sport. In between we work with the missionaries giving lessen or doing meeting on the streets (Street Display) and I serve on the Stake High Council and am assigned to sheppard a ward besides visit all the other wards and branches assigned to our Outreach Center. I also home teach and Sister Austin visit teaches 8 families and she also has been called to be a geneaolgy advisor in the family history center here in our ward so one day a week see puts in her 4-5 hours there. It can all be tiring but every now and again something great happens and we forget that we'd rather be home with the kids and grand kids and thank Heavenly Father that we are here.
This area of the Church was isolated for almost under communist rule yet the Saints were faithful and actually served 3 year missions. The story and acconts are amazing and I like to tell them they were just like the pioneers who colonized Utah and indeed they are. President Monson wrote a book called 'Faith Rewarded' which is about the East German Saints and his work with them and how they inspired him with their devotion. If you can get a copy you would enjoy it. Now having said all that it is still very difficult work finding converts here and the mission has about 250-300 a year (130-140 missionaries) and many of these are foreigners who have come to Germany to study or work. And you are right, culturally there was some adjustment to work through and even though I speak German relatively well the dialect here in this part of Germany is heavy so it has, along with my hearing disability, taken me some time to become comfortable with the language. Siste Austin still struggles and will till we leave.
Otherwise it's a beautiful place to serve and the people are generally friendly if not openly so, and almost always courteous and polite and helpful if they think you do not understand. On the roads they can be a bit impatient because they assume that we know the driving laws and since I have German plates on my car they assume I am another German at the wheel. On the Autobahn the rule is stay in the right lane unless you are passing and do it quickly and you will be ok. I have a Tom tom GPS navi unit that I brohgt with and it has been very helpful on numerous occasions in getting to the right destination. Streets here are norrow by American standards but not quiet as narrow as the one I remembe in Italy so you have to stay alert because people , even large trucks stop and part anywhere.
Wish we had a nearby US base and a few friends there. There is always a few things tht would be great to buy that are not normally available here or are very expensive. I triend to persuade my son-in-law who is an Air Force C-17 pilot to fly in some supplies but he just laughs.
Anyway the time seems to be flying by quickly an soon we will be counting down to next year at this time. It would be fun to pop on down to Catania and have you guys give us the tour since October is not a good sight seeing time here in the old country. Well, keep the faith and keep us in your prayers and we'l do the same.
Elder Austin
Life in Germany has been anything other than boring and yes, it is a bit cooler here thanin Sícilia. The hottest it got here in the Summer was about 86-87 degrees Fahrenheit and then only for about 3-4 days. Mostly it was in the high 70's or low 80's, not quiet as hot and humid as I remember it being on my mission but than I was mainly in coastal area during the summer months and that would account for the high humidity. Right now it has cleared up after a few days of cloudy overcast weather and it must be around 57-58 degrees. Not bad for an Autumn day but give me Italy from Oct thru Mar and I would be happy.
We get news occasionally about the banking economic fiasco at home and I hear that the market swings are hugh but fortunately I haven't been in a position, nor have you, to pay much attention other than to tell my children I think more bad news is coming.. You're right aout the ignorance theory and I'm a prime example.
good luck to your brother. Serving in the Outreach Institut has been an experiences getting pushed around by the learning curve. We had no formal training until we had been here 2 months. After that we had more of an idea of what was expected but the number of Young Single Adults we deal with and that are inactive is large so we have developed a plan to concentrate first in the ones close to us (Our Institute Outreach Center serves 8 wards/branches) that are anywhere from 15 mintues to an hours journey distant. Our schedule is that we sponsor a family home evening with refreshments every Monday night here in the Center, than on Wednesday we have 2 Institute classes, Thursday and English Class, Friday a movie or game night and Saturdaýs Sport. In between we work with the missionaries giving lessen or doing meeting on the streets (Street Display) and I serve on the Stake High Council and am assigned to sheppard a ward besides visit all the other wards and branches assigned to our Outreach Center. I also home teach and Sister Austin visit teaches 8 families and she also has been called to be a geneaolgy advisor in the family history center here in our ward so one day a week see puts in her 4-5 hours there. It can all be tiring but every now and again something great happens and we forget that we'd rather be home with the kids and grand kids and thank Heavenly Father that we are here.
This area of the Church was isolated for almost under communist rule yet the Saints were faithful and actually served 3 year missions. The story and acconts are amazing and I like to tell them they were just like the pioneers who colonized Utah and indeed they are. President Monson wrote a book called 'Faith Rewarded' which is about the East German Saints and his work with them and how they inspired him with their devotion. If you can get a copy you would enjoy it. Now having said all that it is still very difficult work finding converts here and the mission has about 250-300 a year (130-140 missionaries) and many of these are foreigners who have come to Germany to study or work. And you are right, culturally there was some adjustment to work through and even though I speak German relatively well the dialect here in this part of Germany is heavy so it has, along with my hearing disability, taken me some time to become comfortable with the language. Siste Austin still struggles and will till we leave.
Otherwise it's a beautiful place to serve and the people are generally friendly if not openly so, and almost always courteous and polite and helpful if they think you do not understand. On the roads they can be a bit impatient because they assume that we know the driving laws and since I have German plates on my car they assume I am another German at the wheel. On the Autobahn the rule is stay in the right lane unless you are passing and do it quickly and you will be ok. I have a Tom tom GPS navi unit that I brohgt with and it has been very helpful on numerous occasions in getting to the right destination. Streets here are norrow by American standards but not quiet as narrow as the one I remembe in Italy so you have to stay alert because people , even large trucks stop and part anywhere.
Wish we had a nearby US base and a few friends there. There is always a few things tht would be great to buy that are not normally available here or are very expensive. I triend to persuade my son-in-law who is an Air Force C-17 pilot to fly in some supplies but he just laughs.
Anyway the time seems to be flying by quickly an soon we will be counting down to next year at this time. It would be fun to pop on down to Catania and have you guys give us the tour since October is not a good sight seeing time here in the old country. Well, keep the faith and keep us in your prayers and we'l do the same.
Elder Austin
Freiberg
These are pictures of the missionary couples and the Mission President and his wife that attended a couples conference with us in Freiberg in September. There are also pictures of the quaint hotel at which we stayed. It is called Hotel zur Kutsche which means the Stagecoach Hotel where at one time, like in the US West, people traveling by stagecoach spent the night. It's located in the countryside and is full of mementos from earlier stagecoach days. Some pictures of us driving home from Freiburg.....a fabulous little town through the trees.
August 17, 2008
Friends and Family.........
Today is Sunday Aug 17th, 2008 It is amazing to me how time is flying.
Today is our son James Birthday.... We miss and love that boy and his family..... We will celebrate from afar you birth son. Now for some news of our mission
Doug had a friend and his family come to visit us in Chemnitz. Asmus Lutter a fine man and his wife and daughter and son in law. We took them to dinner Friday night and then to the Freiburg Temple. . Today they came to church with us and then to our house for dinner. It was lovely. We enjoyed our time with them.. This is a man that Doug baptized with his mother and brother over 36 years ago. They have all remained active in the chruch including his children and their spouses. Doug has diligenty over the years kept contact with their mother and each of the children.
While at dinner Asmus told the following missionary experience that he had on his mission.
His mission president had invited an American member to give the missionaries a motivational talk. The man who spoke whose name Asmus does not remember had served a mission in Germany over 35 years preiviously. He spoke about his mission experiences and one experience imparticular how the mission president had called him one day after he had served about a year and told him to report to his office with all his baggage because he had a special assingment for him. When he got to the pres office he met another missionary there who had received the same call from the pres and also was reporting to the pres. Together the mission president told them that he was sending them to open up a new town where missionaries had never worked. He expected them to teach, baptize and start a new branch in this new town. So off they went determined to do the best they could.
He and his companion were diligent, they knew the discussions, they studied the gospel everday, read in the scriptures, and worked hard to find and baptize new members. This missionariy had set a goal to baptize at least one family before his mission ended. His first companion was eventually transferred while he still had three months left to serve. But as of yet had not baptized a single person. Still determined to baptize a family he redoubled his efforts to strive to acheive his goal before he went home. Nevertheless the three months went by quickly and he did not baptize a single person. He thought upon leaving that perhaps he had been a failure in his missionary efforts.
It was then while giving this motivational speech that he told of a latter experience that had changed his mind. The reason he was in Germany again was to conduct business. And so during this business trip he had taken the oppourtunity to return to the city that he and his companion had opened over 20 years previously. While in the city he found and visited the branch that then existed there with approximatly 60 to 70 members. He introduced himself and told the church members he had been a missionary there many years earlier. One of the members, the branch president said he remembered the missionary and told him the following story which immedietly and forever altered his view of the success of his mission.
This Branch President told him that as a young teenager he and his family had been taught by this missionary and he had wanted to be baptized but had been afraid to express this desire to his family while the missionary was serving in that town. But not long after the missionary left he did join the church. And over the course of time helped his family members to join, married in the church and raised a family with children who were all members. As it turned out over 50% of the members of that branch had joined the church as a result of this young man who had been taught my the missionary. So indeed his mission was more of a success than he ever imagined.
Brother Lutter, Doug's friend also mentioned that his family, his brother and their families resulting in more than 30 people are a result of his and other missionaries efforts. And it will continue.
We must not allow ourselves to be weary in well doing we are laying a great foundation for the work of the Lord.
Today in Sunday school I read a wonderful scriputre in Alma 26.
I find myself giving myself a lesson when I am unable to follow the discussion because of my limited speaking abilities. Actually sometimes I entertain my self quite well.
Alma 26: 22
Yea, he that repenteth and exerciseth faith, and bringeth forth good works, and prayeth continually without ceasing----unto such it is given to know the mysteries of God; yea, unto such it shall be given to reveal things which never have been revealed; yea, and it shall ye biven unto such to bring thousands of souls to repentance, even as it has been given unto us to bring these our brethren to repentance.
Now we never know just exactly the impact we have in a life which in turn may impact many more. It can turn to be thousands. The broader picture of our lives and our impact is far more reaching than we can imagine.
I am contantly amazed at how I feel the Spirit working in my life as I turn my thoughts to help those around me. It is easy at times to think about what I am missing or get annoyed at inconviences etc or wishing for things I can't have but those are the times I must turn back to re- dedicating myself to the Lord asking for his help to keep focused and filled with love for these people and this work. The minute I turn in that direction I feel the aid of the Spirit....... it is amazing. He loves these missionaries where ever they are. I feel that so strongly.
The Lord loves all his children and is so grateful for our efforts to serve each other. Even in far away places. Or places in our own backyard or street.
May you be blessed to feel his love in your lives......
love Sister Austin
Today is Sunday Aug 17th, 2008 It is amazing to me how time is flying.
Today is our son James Birthday.... We miss and love that boy and his family..... We will celebrate from afar you birth son. Now for some news of our mission
Doug had a friend and his family come to visit us in Chemnitz. Asmus Lutter a fine man and his wife and daughter and son in law. We took them to dinner Friday night and then to the Freiburg Temple. . Today they came to church with us and then to our house for dinner. It was lovely. We enjoyed our time with them.. This is a man that Doug baptized with his mother and brother over 36 years ago. They have all remained active in the chruch including his children and their spouses. Doug has diligenty over the years kept contact with their mother and each of the children.
While at dinner Asmus told the following missionary experience that he had on his mission.
His mission president had invited an American member to give the missionaries a motivational talk. The man who spoke whose name Asmus does not remember had served a mission in Germany over 35 years preiviously. He spoke about his mission experiences and one experience imparticular how the mission president had called him one day after he had served about a year and told him to report to his office with all his baggage because he had a special assingment for him. When he got to the pres office he met another missionary there who had received the same call from the pres and also was reporting to the pres. Together the mission president told them that he was sending them to open up a new town where missionaries had never worked. He expected them to teach, baptize and start a new branch in this new town. So off they went determined to do the best they could.
He and his companion were diligent, they knew the discussions, they studied the gospel everday, read in the scriptures, and worked hard to find and baptize new members. This missionariy had set a goal to baptize at least one family before his mission ended. His first companion was eventually transferred while he still had three months left to serve. But as of yet had not baptized a single person. Still determined to baptize a family he redoubled his efforts to strive to acheive his goal before he went home. Nevertheless the three months went by quickly and he did not baptize a single person. He thought upon leaving that perhaps he had been a failure in his missionary efforts.
It was then while giving this motivational speech that he told of a latter experience that had changed his mind. The reason he was in Germany again was to conduct business. And so during this business trip he had taken the oppourtunity to return to the city that he and his companion had opened over 20 years previously. While in the city he found and visited the branch that then existed there with approximatly 60 to 70 members. He introduced himself and told the church members he had been a missionary there many years earlier. One of the members, the branch president said he remembered the missionary and told him the following story which immedietly and forever altered his view of the success of his mission.
This Branch President told him that as a young teenager he and his family had been taught by this missionary and he had wanted to be baptized but had been afraid to express this desire to his family while the missionary was serving in that town. But not long after the missionary left he did join the church. And over the course of time helped his family members to join, married in the church and raised a family with children who were all members. As it turned out over 50% of the members of that branch had joined the church as a result of this young man who had been taught my the missionary. So indeed his mission was more of a success than he ever imagined.
Brother Lutter, Doug's friend also mentioned that his family, his brother and their families resulting in more than 30 people are a result of his and other missionaries efforts. And it will continue.
We must not allow ourselves to be weary in well doing we are laying a great foundation for the work of the Lord.
Today in Sunday school I read a wonderful scriputre in Alma 26.
I find myself giving myself a lesson when I am unable to follow the discussion because of my limited speaking abilities. Actually sometimes I entertain my self quite well.
Alma 26: 22
Yea, he that repenteth and exerciseth faith, and bringeth forth good works, and prayeth continually without ceasing----unto such it is given to know the mysteries of God; yea, unto such it shall be given to reveal things which never have been revealed; yea, and it shall ye biven unto such to bring thousands of souls to repentance, even as it has been given unto us to bring these our brethren to repentance.
Now we never know just exactly the impact we have in a life which in turn may impact many more. It can turn to be thousands. The broader picture of our lives and our impact is far more reaching than we can imagine.
I am contantly amazed at how I feel the Spirit working in my life as I turn my thoughts to help those around me. It is easy at times to think about what I am missing or get annoyed at inconviences etc or wishing for things I can't have but those are the times I must turn back to re- dedicating myself to the Lord asking for his help to keep focused and filled with love for these people and this work. The minute I turn in that direction I feel the aid of the Spirit....... it is amazing. He loves these missionaries where ever they are. I feel that so strongly.
The Lord loves all his children and is so grateful for our efforts to serve each other. Even in far away places. Or places in our own backyard or street.
May you be blessed to feel his love in your lives......
love Sister Austin
Arriving in Germany
Journal entry:Sunday May 10, 2008 Arriving in Germany
Auf or noch Chemnitz…… 1 am in the morning. Actually now it is 2:30am. Germany. We are in our apartment, and I think it will fill our needs quite well.
We arrived in Germany and went to the Mission Home. Yesterday Sister Prophet picked us up at the airport and then we met with the Mission President in the evening. He was gentle and kind with both of us. We met with Axel Lutters Son. He is a missionary here. That was awesome. What wonderful young people they truly are, the hope of the next generation. We must do all we can to bless them and care for them and help preserve the heritage they must carry on. The mission president Borcherding. Well that is misspelled. Anyway he lived in Stuttgart, one of the places Doug served on his mission. He knew him as a small child. A kind and gentle leader who loves the Lord. He counseled us to Be Happy and serve using the inspiration the Lord would grant us. He also said a lovely prayer in our behalf. Doug couldn't hear it and I could not understand it but I found myself crying through the whole thing.
We drove here having a difficult time with our GPS unit. I do not know what happened but it took us forever. Oh my I do not want to think about it. I hope it is not a mini Cosmo of our experience here. Doug upset and not trusting what it was telling us to do. It was quite interesting to say the least. Especially when it had taken us for some strange reason through many of the country little towns. Instead of the fast route of the freeway. Yes I am sure there is some symbolism in all of this...More to learn...that is for sure.
It is hard to leave my family. I know I will be comforted and be able to move through this and let it be. The Lord promised through the blessing given by my Stake President before we left that they would be safe and move forward spiritually and prosper. All lovely blessings. And so desired by a parent in behalf of their child.
I am writing in my journal at 1:30am in our new apartment in Chemnitz Germany. This is an emotional time for me. One in which my weaknesses are very apparent. The need for the forgiveness of my husband and the Lord. It is truly humbling.
As I prayed this early morning, I had in my mind a scripture that I felt the
Spirit in which I could feel my Father saying," Ask, Arlaine, and I will bless you."
And so in prayer I asked for several things that are important to me on this mission that I would desire to accomplish. I feel I need to review these goals often.
An ability to share each day with at least one person, a significant testimony or to feel the Spirit as I share.
Help me to learn to love to cook and feed people good healthy foods. Please Father let this not be a burden but a delight.
A special gift of Love for the People we are to serve.
The ability to set goals in relationship to the language and work on them for the next year and a half.. Moving forward Every Day.. A plan that I can actually see my self moving forward.
Support my husband as you would have me do, Father. I need help and I know you will help me.
A blessing for each of our children and their families that each of them, Father, will move forward in their lives, to have testimonies increase, to feel the love of good neighbors, and to have the gospel touch their hearts to accomplish their goals. To receive the blessings promised in our setting apart.
These are the goals that seemed clear to me this morning as I humbly went before the Lord in Prayer. Asking...
Now I am having a difficult time already oh my, well I think it is just humbling to be here. I ask for help to love where I am and not to spend too much time feeling sorry for myself. What a waste of time.. But to rejoice in the Lord where all things are possible. Where we are given opportunities to learn and grow and become those things we profess.
Sister Austin
Auf or noch Chemnitz…… 1 am in the morning. Actually now it is 2:30am. Germany. We are in our apartment, and I think it will fill our needs quite well.
We arrived in Germany and went to the Mission Home. Yesterday Sister Prophet picked us up at the airport and then we met with the Mission President in the evening. He was gentle and kind with both of us. We met with Axel Lutters Son. He is a missionary here. That was awesome. What wonderful young people they truly are, the hope of the next generation. We must do all we can to bless them and care for them and help preserve the heritage they must carry on. The mission president Borcherding. Well that is misspelled. Anyway he lived in Stuttgart, one of the places Doug served on his mission. He knew him as a small child. A kind and gentle leader who loves the Lord. He counseled us to Be Happy and serve using the inspiration the Lord would grant us. He also said a lovely prayer in our behalf. Doug couldn't hear it and I could not understand it but I found myself crying through the whole thing.
We drove here having a difficult time with our GPS unit. I do not know what happened but it took us forever. Oh my I do not want to think about it. I hope it is not a mini Cosmo of our experience here. Doug upset and not trusting what it was telling us to do. It was quite interesting to say the least. Especially when it had taken us for some strange reason through many of the country little towns. Instead of the fast route of the freeway. Yes I am sure there is some symbolism in all of this...More to learn...that is for sure.
It is hard to leave my family. I know I will be comforted and be able to move through this and let it be. The Lord promised through the blessing given by my Stake President before we left that they would be safe and move forward spiritually and prosper. All lovely blessings. And so desired by a parent in behalf of their child.
I am writing in my journal at 1:30am in our new apartment in Chemnitz Germany. This is an emotional time for me. One in which my weaknesses are very apparent. The need for the forgiveness of my husband and the Lord. It is truly humbling.
As I prayed this early morning, I had in my mind a scripture that I felt the
Spirit in which I could feel my Father saying," Ask, Arlaine, and I will bless you."
And so in prayer I asked for several things that are important to me on this mission that I would desire to accomplish. I feel I need to review these goals often.
An ability to share each day with at least one person, a significant testimony or to feel the Spirit as I share.
Help me to learn to love to cook and feed people good healthy foods. Please Father let this not be a burden but a delight.
A special gift of Love for the People we are to serve.
The ability to set goals in relationship to the language and work on them for the next year and a half.. Moving forward Every Day.. A plan that I can actually see my self moving forward.
Support my husband as you would have me do, Father. I need help and I know you will help me.
A blessing for each of our children and their families that each of them, Father, will move forward in their lives, to have testimonies increase, to feel the love of good neighbors, and to have the gospel touch their hearts to accomplish their goals. To receive the blessings promised in our setting apart.
These are the goals that seemed clear to me this morning as I humbly went before the Lord in Prayer. Asking...
Now I am having a difficult time already oh my, well I think it is just humbling to be here. I ask for help to love where I am and not to spend too much time feeling sorry for myself. What a waste of time.. But to rejoice in the Lord where all things are possible. Where we are given opportunities to learn and grow and become those things we profess.
Sister Austin
Bienvenue! Herzlich Wilkommen!
Bienvenue! Herzlich Wilkommen! This means "Welcome" in German. We made it safely to Germany. We will be serving our mission in Chemnitz, a city in Eastern Germany. Here is Doug sitting in our Wohnug.... it means place where we live.
A letter from Sister Austin on June 16, 2008
Guten Tag.... Familie and Freunde,
I hope that is right. We are moving forward. Family home evenings....Institute and highlight activities are coming out of our ears. Preparing food for these occasions is another important event.
We had a Sister in the mission who spent a couple of days in the hospital and is home now doing fine. Her companion stayed with us and then it was determined I would stay with her.... Which I did. That was an interesting adventure.
Doug was called late one evening and went to the hospital to pick up a Young Single Adult with the Elders. They went and all was well.
We were informed we are now to also help the Dresden YTA'S Young Single Adults. This will much more responsibility and time. Centers generally work with one center only. We will do our best. Traveling to Dresden is over an hour. We went last week and met with the incredible Student Officers. They were awesome.
We also just finished a training in Frankfurt. That trip is about 4-5 hours away. It was wonderful after a month do go to a training and finally feel like we can see a vision of what we are doing. We went down on Friday and returned on Sat. We then immediately wen to visit a young man who was to be baptized. We picked up the Elders and Sisters, and believe me that is a tight squeeze in our little car but we did it. He was committed but when it finally came down to it, he cancelled. We are not sure why but things like that happen more often than we desire. Elder Austin spoke extensively to both parents. They are very kine people from Turkey who have lived here for many years. They have quite a story to tell. They are so hospital and kind to all the missionaries as they share their food and time with us......
Well we now have a much better feel for who we are and what we are to do and how we are to work with the missionaries etc. We can see that we are going to have to lay down some stricter standards for the missionaries. Transfers are happening tomorrow and we will have a meeting with the missionaries and start a new policy.
We have had dinner now with 2 families. The Jentz family who is the Bishop. Wow what a wonderful spread of food, and also the Myers this last week. This is an older couple in the ward who have lived here many years though the DDR years. They shared an incredible story of how the saints in the time of the DDR would ask the government to go to the temple in Switzerland. They kept asking until one day they said no and the saints said but we want to go to the temple. And the government said well then just build a temple. And they did.
Our Stake President told Brother Austin that at one timer there were 5 Wards here in Chemnitz. We only have one now. Many of them left before the wall came up. It is an interesting thing to talk to people who have 3 or 4 generations in the church. We have a few families in the ward that are in that position. It is amazing to listen to them speak at church and hold callings. They understand the gospel and try hard to live it.
Well I broke our light in the living room exercising. We had repair people come today, and it looks like we will need to have a whole new light. I guess I just must not be so rigorous.
I am getting ready for FH E tonight. I must say we feel the Spirit of this work when we are with the Young Adults. The Lord loves these Young People and so do we....
By the way i am working on Genealogy. Those of you who need to can e-mail me the information...... You Know who You Are......
.
We are hopping to get our phone soon... I have been saying that for 2 months I know.,,,,,
Love
Sister Austin
MTC
Setting apart of Arlaine Austin (Wednesday, April 16, 2008)
Arlaine Austin, in the name of Jesus Christ and by the authority we hold, we lay our hands upon your head and set you apart to serve in the Germany, Berlin mission
Heavenly Father is pleased with your desire to serve and recognizes your sacrifices in leaving your friends and family, and he will bless you.
We bless you to speak the language. The gift of tongues will be yours and you will be able to enunciate, and speak with those you associate without problems. Bless you that you will be able to convey your love to others and bear your testimony and others will feel it and be impacted. As you open your mouth to teach others will be blessed.
The spirit will be with you to help you memorize scriptures and passages of dialogue.
Bless you with love for the people immediately. Remember the message is the most important thing that you will give. You are a woman of faith.
Bless you to feel, hear and see more through the spirit. You will be blessed to understand the needs of those you associate and give proper nourishment.
Bless you that your teaching skills will be magnified. Your testimony will ring true and you will be an example of righteousness to Young Women in how to provide care for children and how to nurture them.
Bless you to be healthy your entire mission and able to withstand the vigor's of the mission. Express your love to your husband and counsel with him.
Counsel with your Heavenly Father in times of discouragement and he will give you strength to carry on in faith. Bless you with faith in Him to be able to fulfill your missionary purposes.
Bear testimony to family. They will grow spiritually, their faith will increase, and they will prosper while you are gone.
We pronounce these things in the name of Jesus Christ, Amen.
Setting apart of Douglas James Austin (Wednesday, April 16, 2008)
In the name of Jesus Christ and with the authority of the priesthood I set you apart as a missionary for the Church of Jesus Christ of Latter Day Saints in the Germany, Berlin mission.
Father, we are grateful to petition thee thee on this good man’s head and do so as if thou were here.
Your Heavenly Father is pleased with thy service, and with the testimony you have gained and your desire to share your testimony.
You have been blessed with talents and with spiritual gifts. Some of these are hidden gifts that will be revealed to you and come to fruition as you serve. They will help you to instruct and direct the youth. To help others gain a testimony.
Bless you to look on the Young Single Adults as the Savior does with love.
Many will call upon you to give blessings
You are blessed with the gift of tongues. You will be able to speak with clarity and all will understand you.
As you live there, you will rekindle the love of and enjoyment of the customs and will be able to share in the culture. You will be able to assimilate with those you associate.
Go forward with faith in Heavenly Father. Find out the will of Heavenly Father and then act upon it. AS you study, words will come forth as needed.
Many will call upon you for blessings. Those blessings will come to fruition.
Bless you with a synergy with your wife. You will complement each other and supplement one another. Bless you with a harmonious relationship with your wife. You will support each other become one, unified as the Savior . Others will look upon you and love easily and quickly. You will counsel and help them
You will be blessed with health and strength and no sickness through your mission.
The youth will look to you for guidance. Use your experiences to counsel them and help them. Bless you with all things needed to serve Him and serve him well…..other needs that you have.
In the name of Jesus Christ, Amen.
Happy Endings
my son (and the rest of you who read this), the failing computer saga has taken a new turn. Let me explain. After our discussion (with Chris) last night I was ready to throw the laptop out the window. I played with it a little more but could not get it to boot up except in safe mode.
So when I woke up this morning I decided I would take it to the computer shop where they helped me before. They specialize in selling systems and components to build systems, like some of the shops you bought parts from in the old days, even a bit like I Sq but more walk in consumer oriented. So at 10 this morning I walked in and the service guy laughed when he saw me cause I've been there so often he probably knows my first name, i.e. Elder. I explained the problem and to show him I turned on the computer. Surprise, it booted right up and functioned like nothing had happened. While there I asked him to look at the USB2 driver situation which he did and since they are all there he thinks there is a problem with the motherboard or whatever board the external USB ports use.
I was happy and headed home with a few tears in my eyes (you know the old pee in the eye problem). The reason was that before I left for the shop this morning, frustrated as I was which I'm sure you noticed on the phone, mom and I asked a prayer, a simple one, that the computer could be quickly and easily made to function properly so we could use it to further the work to which we are called, among that being to show Church videos on the weekly street display we do. It was a plea that the machine could be made to function and without his help we did not know what to do. No fuzzy feelings came and no comfort that it would all work out, just a hope our prayer would be answered. So when it booted up I was overjoyed and thanked my Heavenly Father silently (and the service tech verbally) and headed home where mom and I again offered a prayer of gratitude. That experience, silly as it may sound, maybe was another small test for me personally that I learn to trust in Heavenly Father more because there are some things I just cannot fix myself. Anyway, thanks for your help and patience Chris and remember we love you all.
pops
So when I woke up this morning I decided I would take it to the computer shop where they helped me before. They specialize in selling systems and components to build systems, like some of the shops you bought parts from in the old days, even a bit like I Sq but more walk in consumer oriented. So at 10 this morning I walked in and the service guy laughed when he saw me cause I've been there so often he probably knows my first name, i.e. Elder. I explained the problem and to show him I turned on the computer. Surprise, it booted right up and functioned like nothing had happened. While there I asked him to look at the USB2 driver situation which he did and since they are all there he thinks there is a problem with the motherboard or whatever board the external USB ports use.
I was happy and headed home with a few tears in my eyes (you know the old pee in the eye problem). The reason was that before I left for the shop this morning, frustrated as I was which I'm sure you noticed on the phone, mom and I asked a prayer, a simple one, that the computer could be quickly and easily made to function properly so we could use it to further the work to which we are called, among that being to show Church videos on the weekly street display we do. It was a plea that the machine could be made to function and without his help we did not know what to do. No fuzzy feelings came and no comfort that it would all work out, just a hope our prayer would be answered. So when it booted up I was overjoyed and thanked my Heavenly Father silently (and the service tech verbally) and headed home where mom and I again offered a prayer of gratitude. That experience, silly as it may sound, maybe was another small test for me personally that I learn to trust in Heavenly Father more because there are some things I just cannot fix myself. Anyway, thanks for your help and patience Chris and remember we love you all.
pops
The Value of Food
I am gaining a greater appreciation of our fruits and vegetables. I thought this was wonderful to learn each week about the wonderful foods Heavenly Father has created for us on this earth. I get this from igoogle.. I hope you don't mind if I share .....I believe that as we bless this food we can in greater measure be blessed spiritually as well as physically. \
love you all..... enjoy
Arlaine
The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available.
Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health promoting, sulfur-containing phytonutrients. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves.
Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits
Organosulfur Phytonutrients that Help Prevent Cancer
A member of the Brassica family, kale is a great food if you're looking to protect your health and enjoy a delicious food at the same time. It's the organosulfur compounds in this food that have been main subject of phytonutrient research, and these include the glucosinolates and the methyl cysteine sulfoxides.
Although there are over 100 different glucosinolates in plants, only 10-15 are present in kale and other Brassicas. Yet these 10-15 glucosinolates appear able to lessen the occurrence of a wide variety of cancers, including breast and ovarian cancers.
Exactly how kale's sulfur-containing phytonutrients prevent cancer is not yet fully understood, but several researchers point to the ability of its glucosinolates and cysteine sulfoxides to activate detoxifing enzymes in the liver that help neutralize potentially carcinogenic substances. (These detoxifying enzymes include quinone reductases and glutathione-S-transferases). For example, scientists have found that sulforaphane, a potent glucosinolate phytonutrient found in kale and other Brassica vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.
Sulforaphane, which is formed when cruciferous vegetables such as kale are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals, inhibits chemically-induced breast cancers in animal studies, induces colon cancer cells to commit suicide.
Sulforaphane may also offer special protection to those with colon cancer-susceptible genes, suggests a study conducted at Rutgers University and published online in the journal Carcinogenesis.
In this study, researchers sought to learn whether sulforaphane could inhibit cancers arising from one's genetic makeup. Rutgers researchers Ernest Mario, Ah-Ng Tony Kong and colleagues used laboratory animals bred with a genetic mutation that switches off the tumor suppressor gene known as APC, the same gene that is inactivated in the majority of human colon cancers. Animals with this mutation spontaneously develop intestinal polyps, the precursors to colon cancer. The study found that animals who were fed sulforaphane had tumors that were smaller, grew more slowly and had higher apoptotic (cell suicide) indices. Additionally, those fed a higher dose of sulforaphane had less risk of developing polyps than those fed a lower dose.
The researchers found that sulforaphane suppressed certain kinase enzymes. Kinases are expressed not only in animals, but also in humans, and the ones suppressed by sulforaphane are involved in activities that promote colon cancer. According to lead researcher, Dr. Kong, "Our study corroborates the notion that sulforaphane has chemopreventive activity…Our research has substantiated the connection between diet and cancer prevention, and it is now clear that the expression of cancer-related genes can be influenced by chemopreventive compounds in the things we eat."
Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as kale, are associated with lower incidence of a variety of cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.
University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of cruciferous vegetables was significantly lower in those with bladder cancer than in healthy controls.
Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder cancer compared to participants eating the least of this family of vegetables.
Crucifers' protective benefits were even more pronounced in three groups typically at higher risk for bladder cancer: men, smokers, and older individuals (aged at least 64).
Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more likely to affect men than women, according to the European School of Oncology.
Crucifers' well known cancer-fighting properties are thought to result from their high levels of active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-carcinogens called isothiocyanates.
Isothiocyanates offer the bladder, in particular, significant protection, most likely because the majority of compounds produced by isothiocyanate metabolism travel through the bladder en route to excretion in the urine, suggested the researchers.
Kale Protective against Ovarian Cancer
In addition to its glucosinolates, kale is rich in a flavonoid called maempferol. Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to kale, foods richest in kaempferol include non-herbal tea (like green tea), onions, broccoli, leeks, spinach, and blueberries.
A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus).(Gates MA, Tworoger SS, Int J Cancer)
Optimize Your Cells' Detoxification / Cleansing Ability
For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research is revealing that phytonutrients in crucifers, such as kale, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.
The phytonutrients in cruciferous vegetables initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens, which may be why cruciferous vegetables appear to significantly lower our risk of cancer.
Recent studies show that those eating the most cruciferous vegetables have a much lower risk of prostate, colorectal and lung cancer-even whencompared to those who regularly eat other vegetables:
In a study of over 1,200 men conducted at the Fred Hutchinson Cancer Research Center in Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a 44% lower prostate cancer risk.
In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over 100,000 people for more than 6 years, those eating the most vegetables benefited with a 25% lower risk of colorectal cancers, but those eating the most crucifers did almost twice as well with a 49% drop in their colorectal cancer risk.
A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!
How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer? Just 3 to 5 servings-less than one serving a day! (1 serving = 1 cup)
To get the most benefit from your cruciferous vegetables like kale, be sure to choose organically grown varieties (their phytonutrient levels are higher than conventionally grown), and steam lightly (this method of cooking has been shown to not only retain the most phytonutrients but to maximize their availability).
For a brief overview of the process through which cruciferous vegetables boost our ability to detoxify or cleanse harmful compounds and examples of how specific phytonutrients in crucifers work together to protect us against cancer, see our FAQ: Optimizing Your Cells' Detoxification/Cleansing Ability by Eating Cruciferous Vegetables.
Carotenoids that Lower Cataract Risk
In addition to its unique organosulfur compounds, kale is well known for its carotenoids, especially lutein and zeaxanthin. These carotenoids act like sunglass filters and prevent damage to the eyes from excessive exposure to ultraviolet light. Studies have shown the protective effect of these nutrients against the risk of cataracts, where increased eye cloudiness leads to blurred vision. In one study, people who had a diet history of eating lutein-rich foods like kale had a 50% lower risk for new cataracts.
Kale also emerged from our food ranking system as an excellent source of traditional nutrients, including vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper, vitamin B6, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a health superstar!
Kale Gets an A+ for its Pro-vitamin A
Our food ranking system qualified kale as an excellent source of vitamin A on account of its concentrated beta-carotene content. Once inside the body, beta-carotene can be converted into vitamin A, so when you eat kale, it's like getting both these beneficial nutrients at once. One cup of kale contains just 36.4 calories, but provides 192.4% of the daily value for vitamin A.
Both vitamin A and beta-carotene are important vision nutrients. In a study of over 50,000 female nurses aged 45 to 67, women who consumed the highest dietary amount of vitamin A had a 39% reduced risk of developing cataracts.
Beta-carotene has also been the subject of extensive research in relationship to cancer prevention and prevention of oxygen-based damage to cells. Beta-carotene may help to protect against certain forms of cancer since it belongs to the family of phytonutrients known as carotenoids. In population studies, consuming foods high in carotenoids is consistently found to be associated with a lower risk for various epithelial cancers. (The epithelium includes the cells that cover the entire surface of the body and line most of the internal organs.) In one study of 176 Australian men, researchers examined the diets of of a group treated for skin cancer and a group without cancer. The researchers found that men who ate more foods rich in beta-carotene, like kale, had a statistically lower risk of developing skin cancer.
Promotes Lung Health
If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as kale, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.
While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.
Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.
Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it."
If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as kale, is a daily part of your Healthiest Way of Eating.
A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support
Kale is an excellent source of vitamin C-just one cup of this cooked vegetable supplies 88.8% of the daily value for vitamin C. Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.
Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.
Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol.
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.
Protection against Rheumatoid Arthritis
While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as kale, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.
The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began, and focused on subjects who developed inflammatory polyarthritis and similar subjects who remained arthritis-free during the follow-up period.
Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.
Manganese-Energy Production Plus Antioxidant Protection
That same cup of kale will also provide you with 27.0% of the day's needs for manganese. This trace mineral helps produce energy from protein and carbohydrates, and is involved in the synthesis of fatty acids that are important for a healthy nervous system and in the production of cholesterol that is used by the body to produce sex hormones. Manganese is also a critical component of an important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found exclusively inside the body's mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
A Very Good Source of Fiber
Kale's health benefits continue with its fiber; a cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes. Kale's fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, providing yet another line of protection from colon cancer.
Calcium-For A Lot Less Calories and Minus the Fat in Cow's Milk
Kale is also very good source of calcium. Calcium is one of the nutrients needed to make healthy bones, and dairy products are a heavily promoted source of this nutrient. But unlike dairy products, kale is not a highly allergenic food, nor does it contain any saturated fat-plus, a cup of kale supplies 93.6 mg of calcium (9.4% of the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat.
Vitamin E-rich Leafy Greens Slow Loss of Mental Function
Mental performance normally declines with age, but the results of Chicago Health and Aging Project (CHAP) suggest that eating just 3 servings of green leafy, yellow and cruciferous vegetables each day could slow this decline by 40%, suggests a study in the journal Neurology (.Morris MC, Evans DA, et al.) Compared to people who consumed less than one serving of vegetables a day, people who ate at least 2.8 servings of vegetables a day saw their rate of cognitive decline slow by roughly 40%. This decrease is equivalent to about five years of younger age, said lead author Martha Clare Morris, ScD, with Rush University Medical Center in Chicago.
The prospective cohort study, funded by the National Institute of Aging, used dietary data from 3,718 participants (62% female, 60% African American, average age 74). Mental function was assessed with four different tests: the East Boston Tests of immediate memory and delayed recall, the Mini-Mental State Examination, and the Symbol Digit Modalities Test, taken at the start of the study and then again after 3 and 6 years.
After adjusting the results for potential confounders such as age, sex, race, education, and cardiovascular risk factors, the researchers found that consuming an average of 2.8 vegetable servings each day was associated with a 40% decrease in cognitive decline, compared to those who ate an average of less than one (0.9) serving a day. Of the different types of vegetables, green leafy vegetables had the strongest association, said Dr. Morris.
Surprisingly, no relationship was found between fruit consumption and cognitive decline.
Morris hypothesizes that this may be due to the fact that vegetables, but not fruits, contain high amounts of vitamin E, which helps lower the risk of cognitive decline. Also, vegetables, but not fruits, are typically consumed with a little fat, such as olive oil or salad dressing, which increases the body's ability to absorb vitamin E.
The Rush University researchers plan further research to understand why fruit appears to have little effect and to explore the effects of citrus fruit, specifically, on cognitive decline.
Practical Tip: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!
Cardiovascular Benefits
Consumption of cruciferous vegetables, such as kale, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research reveals that crucifers provide significant cardiovascular benefits as well.
Researchers from the University of Hawaii have shown that, at the tiny concentration of just 100 micromoles per liter, a phytonutrient found in cruciferous vegetables, indole-3-carbinol, lowers liver cells' secretion of the cholesterol transporter, apolipoproteinB-100 by 56%! Apolipoprotein B-100 (apoB) is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels.
When liver cells were treated with I-3-C, not only was apoB-100 secretion cut by more than half, but significant decreases also occurred in the synthesis of lipids (fats), including triglycerides and cholesterol esters. (Maiyoh GK, Kuh JE, et al., J Nutr.)
Description
Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients. There are several varieties of kale known commonly as curly kale, ornamental kale and dinosaur kale, all of which differ in taste, texture and appearance. The scientific name for kale is Brassica oleracea.
Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.
Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture.
Dinosaur kale is the common name for the kale variety known as Lacinato. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.
History
Like broccoli, cauliflower and collards, kale is a descendent of the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 B.C. by groups of Celtic wanderers. Curly kale played an important role in early European foodways, having been a significant crop during ancient Roman times and a popular vegetable eaten by peasants in the Middle Ages. English settlers brought kale to the United States in the 17th century.
Both ornamental and dinosaur kale are much more recent varieties. Dinosaur kale was discovered in Italy in the late 19th century. Ornamental kale, originally a decorative garden plant, was first cultivated commercially as in the 1980s in California. Ornamental kale is now better known by the name salad savoy.
How to Select and Store
Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves. Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring.
Kale should be wrapped in a damp paper towel, placed in a plastic bag and stored in the refrigerator crisper. It should not be washed before storing since this may cause it to become limp. Kale can be kept in the refrigerator for several days, although it is best when eaten within one or two days after purchase since the longer it is stored, the more bitter its flavor becomes.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Kale:
Before eating or cooking, wash the kale leaves thoroughly under cool running water to remove any sand or dirt that may remain in the leaves. Both the leaves and the stem of kale can be eaten. After removing any roots that remain, you can just cut it into the desired shape and size.
If your recipe calls for the leaves only, they can be easily removed. Just take each leaf in hand, fold it in half lengthwise, hold the folded leaves near the base where they meet the stalk, and with the other hand, gently pull on the stem. You can also use a knife to separate the leaves from the stems.
A Few Quick Serving Ideas:
Healthy sauté kale with fresh garlic and sprinkle with lemon juice and olive oil before serving.
Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
Combine chopped kale, pine nuts and feta cheese with whole grain pasta drizzled with olive oil.
The taste and texture of steamed kale makes it a wonderful topping for homemade pizzas.
Safety
Kale and Oxalates
Kale is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating kale. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"
Kale and Goitrogens
Kale contains goitrogens, naturally-occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid kale for this reason. Cooking may help to inactivate the goitrogenic compounds found in food. However, it is not clear from the research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly how much risk is involved with the consumption of kale by individuals with pre-existing and untreated thyroid problems. For more on this subject, please see "What are goitrogens and in which foods are they found?"
love you all..... enjoy
Arlaine
The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available.
Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health promoting, sulfur-containing phytonutrients. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves.
Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits
Organosulfur Phytonutrients that Help Prevent Cancer
A member of the Brassica family, kale is a great food if you're looking to protect your health and enjoy a delicious food at the same time. It's the organosulfur compounds in this food that have been main subject of phytonutrient research, and these include the glucosinolates and the methyl cysteine sulfoxides.
Although there are over 100 different glucosinolates in plants, only 10-15 are present in kale and other Brassicas. Yet these 10-15 glucosinolates appear able to lessen the occurrence of a wide variety of cancers, including breast and ovarian cancers.
Exactly how kale's sulfur-containing phytonutrients prevent cancer is not yet fully understood, but several researchers point to the ability of its glucosinolates and cysteine sulfoxides to activate detoxifing enzymes in the liver that help neutralize potentially carcinogenic substances. (These detoxifying enzymes include quinone reductases and glutathione-S-transferases). For example, scientists have found that sulforaphane, a potent glucosinolate phytonutrient found in kale and other Brassica vegetables, boosts the body's detoxification enzymes, potentially by altering gene expression, thus helping to clear potentially carcinogenic substances more quickly.
Sulforaphane, which is formed when cruciferous vegetables such as kale are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals, inhibits chemically-induced breast cancers in animal studies, induces colon cancer cells to commit suicide.
Sulforaphane may also offer special protection to those with colon cancer-susceptible genes, suggests a study conducted at Rutgers University and published online in the journal Carcinogenesis.
In this study, researchers sought to learn whether sulforaphane could inhibit cancers arising from one's genetic makeup. Rutgers researchers Ernest Mario, Ah-Ng Tony Kong and colleagues used laboratory animals bred with a genetic mutation that switches off the tumor suppressor gene known as APC, the same gene that is inactivated in the majority of human colon cancers. Animals with this mutation spontaneously develop intestinal polyps, the precursors to colon cancer. The study found that animals who were fed sulforaphane had tumors that were smaller, grew more slowly and had higher apoptotic (cell suicide) indices. Additionally, those fed a higher dose of sulforaphane had less risk of developing polyps than those fed a lower dose.
The researchers found that sulforaphane suppressed certain kinase enzymes. Kinases are expressed not only in animals, but also in humans, and the ones suppressed by sulforaphane are involved in activities that promote colon cancer. According to lead researcher, Dr. Kong, "Our study corroborates the notion that sulforaphane has chemopreventive activity…Our research has substantiated the connection between diet and cancer prevention, and it is now clear that the expression of cancer-related genes can be influenced by chemopreventive compounds in the things we eat."
Human population as well as animal studies consistently show that diets high in cruciferous vegetables, such as kale, are associated with lower incidence of a variety of cancers, including lung, colon, breast and ovarian cancer. Now, research published in the International Journal of Cancer (Zhao H, Lin J) suggests that bladder cancer can join the list.
University of Texas researchers analyzed the diets of 697 newly diagnosed bladder cancer cases and 708 healthy controls matched by age, gender and ethnicity. Average daily intake of cruciferous vegetables was significantly lower in those with bladder cancer than in healthy controls.
Those eating the most cruciferous vegetables were found to have a 29% lower risk of bladder cancer compared to participants eating the least of this family of vegetables.
Crucifers' protective benefits were even more pronounced in three groups typically at higher risk for bladder cancer: men, smokers, and older individuals (aged at least 64).
Diagnosed in about 336,000 people every year worldwide, bladder cancer is three times more likely to affect men than women, according to the European School of Oncology.
Crucifers' well known cancer-fighting properties are thought to result from their high levels of active phytochemicals called glucosinolates, which our bodies metabolize into powerful anti-carcinogens called isothiocyanates.
Isothiocyanates offer the bladder, in particular, significant protection, most likely because the majority of compounds produced by isothiocyanate metabolism travel through the bladder en route to excretion in the urine, suggested the researchers.
Kale Protective against Ovarian Cancer
In addition to its glucosinolates, kale is rich in a flavonoid called maempferol. Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to kale, foods richest in kaempferol include non-herbal tea (like green tea), onions, broccoli, leeks, spinach, and blueberries.
A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus).(Gates MA, Tworoger SS, Int J Cancer)
Optimize Your Cells' Detoxification / Cleansing Ability
For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research is revealing that phytonutrients in crucifers, such as kale, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.
The phytonutrients in cruciferous vegetables initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells' ability to disarm and clear free radicals and toxins, including potential carcinogens, which may be why cruciferous vegetables appear to significantly lower our risk of cancer.
Recent studies show that those eating the most cruciferous vegetables have a much lower risk of prostate, colorectal and lung cancer-even whencompared to those who regularly eat other vegetables:
In a study of over 1,200 men conducted at the Fred Hutchinson Cancer Research Center in Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a 44% lower prostate cancer risk.
In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over 100,000 people for more than 6 years, those eating the most vegetables benefited with a 25% lower risk of colorectal cancers, but those eating the most crucifers did almost twice as well with a 49% drop in their colorectal cancer risk.
A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!
How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer? Just 3 to 5 servings-less than one serving a day! (1 serving = 1 cup)
To get the most benefit from your cruciferous vegetables like kale, be sure to choose organically grown varieties (their phytonutrient levels are higher than conventionally grown), and steam lightly (this method of cooking has been shown to not only retain the most phytonutrients but to maximize their availability).
For a brief overview of the process through which cruciferous vegetables boost our ability to detoxify or cleanse harmful compounds and examples of how specific phytonutrients in crucifers work together to protect us against cancer, see our FAQ: Optimizing Your Cells' Detoxification/Cleansing Ability by Eating Cruciferous Vegetables.
Carotenoids that Lower Cataract Risk
In addition to its unique organosulfur compounds, kale is well known for its carotenoids, especially lutein and zeaxanthin. These carotenoids act like sunglass filters and prevent damage to the eyes from excessive exposure to ultraviolet light. Studies have shown the protective effect of these nutrients against the risk of cataracts, where increased eye cloudiness leads to blurred vision. In one study, people who had a diet history of eating lutein-rich foods like kale had a 50% lower risk for new cataracts.
Kale also emerged from our food ranking system as an excellent source of traditional nutrients, including vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper, vitamin B6, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a health superstar!
Kale Gets an A+ for its Pro-vitamin A
Our food ranking system qualified kale as an excellent source of vitamin A on account of its concentrated beta-carotene content. Once inside the body, beta-carotene can be converted into vitamin A, so when you eat kale, it's like getting both these beneficial nutrients at once. One cup of kale contains just 36.4 calories, but provides 192.4% of the daily value for vitamin A.
Both vitamin A and beta-carotene are important vision nutrients. In a study of over 50,000 female nurses aged 45 to 67, women who consumed the highest dietary amount of vitamin A had a 39% reduced risk of developing cataracts.
Beta-carotene has also been the subject of extensive research in relationship to cancer prevention and prevention of oxygen-based damage to cells. Beta-carotene may help to protect against certain forms of cancer since it belongs to the family of phytonutrients known as carotenoids. In population studies, consuming foods high in carotenoids is consistently found to be associated with a lower risk for various epithelial cancers. (The epithelium includes the cells that cover the entire surface of the body and line most of the internal organs.) In one study of 176 Australian men, researchers examined the diets of of a group treated for skin cancer and a group without cancer. The researchers found that men who ate more foods rich in beta-carotene, like kale, had a statistically lower risk of developing skin cancer.
Promotes Lung Health
If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as kale, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.
While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.
Baybutt's earlier research had shown that laboratory animals fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.
Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it."
If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as kale, is a daily part of your Healthiest Way of Eating.
A Healthy Dose of Vitamin C for Antioxidant Protection and Immune Support
Kale is an excellent source of vitamin C-just one cup of this cooked vegetable supplies 88.8% of the daily value for vitamin C. Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer. Especially in areas of the body where cellular turnover is especially rapid, such as the digestive system, preventing DNA mutations translates into preventing cancer. This is why a good intake of vitamin C is associated with a reduced risk of colon cancer.
Free radical damage to other cellular structures and other molecules can result in painful inflammation, as the body tries to clear out the damaged parts. Vitamin C, which prevents the free radical damage that triggers the inflammatory cascade, is thus also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.
Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol.
Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.
Protection against Rheumatoid Arthritis
While one study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in laboratory animals, another indicates that vitamin C-rich foods, such as kale, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.
The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began, and focused on subjects who developed inflammatory polyarthritis and similar subjects who remained arthritis-free during the follow-up period.
Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.
Manganese-Energy Production Plus Antioxidant Protection
That same cup of kale will also provide you with 27.0% of the day's needs for manganese. This trace mineral helps produce energy from protein and carbohydrates, and is involved in the synthesis of fatty acids that are important for a healthy nervous system and in the production of cholesterol that is used by the body to produce sex hormones. Manganese is also a critical component of an important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found exclusively inside the body's mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
A Very Good Source of Fiber
Kale's health benefits continue with its fiber; a cup of kale provides 10.4% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, so kale is an excellent vegetable for people with diabetes. Kale's fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, providing yet another line of protection from colon cancer.
Calcium-For A Lot Less Calories and Minus the Fat in Cow's Milk
Kale is also very good source of calcium. Calcium is one of the nutrients needed to make healthy bones, and dairy products are a heavily promoted source of this nutrient. But unlike dairy products, kale is not a highly allergenic food, nor does it contain any saturated fat-plus, a cup of kale supplies 93.6 mg of calcium (9.4% of the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat.
Vitamin E-rich Leafy Greens Slow Loss of Mental Function
Mental performance normally declines with age, but the results of Chicago Health and Aging Project (CHAP) suggest that eating just 3 servings of green leafy, yellow and cruciferous vegetables each day could slow this decline by 40%, suggests a study in the journal Neurology (.Morris MC, Evans DA, et al.) Compared to people who consumed less than one serving of vegetables a day, people who ate at least 2.8 servings of vegetables a day saw their rate of cognitive decline slow by roughly 40%. This decrease is equivalent to about five years of younger age, said lead author Martha Clare Morris, ScD, with Rush University Medical Center in Chicago.
The prospective cohort study, funded by the National Institute of Aging, used dietary data from 3,718 participants (62% female, 60% African American, average age 74). Mental function was assessed with four different tests: the East Boston Tests of immediate memory and delayed recall, the Mini-Mental State Examination, and the Symbol Digit Modalities Test, taken at the start of the study and then again after 3 and 6 years.
After adjusting the results for potential confounders such as age, sex, race, education, and cardiovascular risk factors, the researchers found that consuming an average of 2.8 vegetable servings each day was associated with a 40% decrease in cognitive decline, compared to those who ate an average of less than one (0.9) serving a day. Of the different types of vegetables, green leafy vegetables had the strongest association, said Dr. Morris.
Surprisingly, no relationship was found between fruit consumption and cognitive decline.
Morris hypothesizes that this may be due to the fact that vegetables, but not fruits, contain high amounts of vitamin E, which helps lower the risk of cognitive decline. Also, vegetables, but not fruits, are typically consumed with a little fat, such as olive oil or salad dressing, which increases the body's ability to absorb vitamin E.
The Rush University researchers plan further research to understand why fruit appears to have little effect and to explore the effects of citrus fruit, specifically, on cognitive decline.
Practical Tip: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!
Cardiovascular Benefits
Consumption of cruciferous vegetables, such as kale, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Now, research reveals that crucifers provide significant cardiovascular benefits as well.
Researchers from the University of Hawaii have shown that, at the tiny concentration of just 100 micromoles per liter, a phytonutrient found in cruciferous vegetables, indole-3-carbinol, lowers liver cells' secretion of the cholesterol transporter, apolipoproteinB-100 by 56%! Apolipoprotein B-100 (apoB) is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels.
When liver cells were treated with I-3-C, not only was apoB-100 secretion cut by more than half, but significant decreases also occurred in the synthesis of lipids (fats), including triglycerides and cholesterol esters. (Maiyoh GK, Kuh JE, et al., J Nutr.)
Description
Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts that have gained recent widespread attention due to their health-promoting, sulfur-containing phytonutrients. There are several varieties of kale known commonly as curly kale, ornamental kale and dinosaur kale, all of which differ in taste, texture and appearance. The scientific name for kale is Brassica oleracea.
Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.
Ornamental kale is a more recently cultivated species that is oftentimes referred to as salad savoy. Its leaves may either be green, white or purple and its stalks coalesce to form a loosely knit head. Ornamental kale has a more mellow flavor and tender texture.
Dinosaur kale is the common name for the kale variety known as Lacinato. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.
History
Like broccoli, cauliflower and collards, kale is a descendent of the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 B.C. by groups of Celtic wanderers. Curly kale played an important role in early European foodways, having been a significant crop during ancient Roman times and a popular vegetable eaten by peasants in the Middle Ages. English settlers brought kale to the United States in the 17th century.
Both ornamental and dinosaur kale are much more recent varieties. Dinosaur kale was discovered in Italy in the late 19th century. Ornamental kale, originally a decorative garden plant, was first cultivated commercially as in the 1980s in California. Ornamental kale is now better known by the name salad savoy.
How to Select and Store
Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves. Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring.
Kale should be wrapped in a damp paper towel, placed in a plastic bag and stored in the refrigerator crisper. It should not be washed before storing since this may cause it to become limp. Kale can be kept in the refrigerator for several days, although it is best when eaten within one or two days after purchase since the longer it is stored, the more bitter its flavor becomes.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Kale:
Before eating or cooking, wash the kale leaves thoroughly under cool running water to remove any sand or dirt that may remain in the leaves. Both the leaves and the stem of kale can be eaten. After removing any roots that remain, you can just cut it into the desired shape and size.
If your recipe calls for the leaves only, they can be easily removed. Just take each leaf in hand, fold it in half lengthwise, hold the folded leaves near the base where they meet the stalk, and with the other hand, gently pull on the stem. You can also use a knife to separate the leaves from the stems.
A Few Quick Serving Ideas:
Healthy sauté kale with fresh garlic and sprinkle with lemon juice and olive oil before serving.
Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
Combine chopped kale, pine nuts and feta cheese with whole grain pasta drizzled with olive oil.
The taste and texture of steamed kale makes it a wonderful topping for homemade pizzas.
Safety
Kale and Oxalates
Kale is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating kale. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content. For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"
Kale and Goitrogens
Kale contains goitrogens, naturally-occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid kale for this reason. Cooking may help to inactivate the goitrogenic compounds found in food. However, it is not clear from the research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly how much risk is involved with the consumption of kale by individuals with pre-existing and untreated thyroid problems. For more on this subject, please see "What are goitrogens and in which foods are they found?"
Thursday, July 31, 2008
THE AUSTIN'S
"Successful marriages and families are established and maintained on principles of faith, prayer, repentance, forgiveness, respect, love, compassions, work, and wholesome recreational activities." - The Family... A Proclamation to the World 1995
A tribute to Doug and Arlaine, celebrating their marriage of 39 years!!
A tribute to Doug and Arlaine, celebrating their marriage of 39 years!!
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