Wishing you a very happy, healthy and safe Holidays!
Peace, Love and Hugs
Friday, December 24, 2010
Wednesday, December 22, 2010
Cookies, Cookies and More Cookies
My daughter, and my new granddaughter and I had our holiday cookie bake day yesterday! We prepare the cookie dough the day before we plan to bake and then get together the next day and become baking fools! HA! Of course we have to sample everything to make sure it tastes excellent for gift giving. I did buy some delicious sliced turkey and ham and cheese for our lunch break, one does need a little protein to balance with all sugar! We have our favorites we like to bake; chocolate chip, Santa's whiskers(coconut), honey walnut, gingerbread, madelines, oatmeal, and pumpkin. I also tried old fashion fudge with peppermint candies on top. Each year we mix it up and try something new, but mostly keep to our most requested cookies. We had a great day with lots of cookies to give away and share with friends and family.
Friday, December 17, 2010
Agave
Interesting information about agave...when you think about it any sugar that is processed is still a form of sweetener...
I do like the agave syrup for its neutral flavor and it dissolves easily.
(Berkeley Wellness)
Derived from the same cactus-like Mexican plant as tequila, agave is being added to an increasing number of foods as a “natural” sugar alternative. But is agave really healthier than regular refined sugar?
Agave syrup has only a few more calories than table sugar (20 versus 16 per teaspoon). But while table sugar (sucrose) is half fructose and half glucose, agave syrup contains up to 90% fructose, depending on how it’s processed. That’s substantially more fructose than what’s in widely used high-fructose corn syrup. In fact, agave syrup is often called a “fructose sweetener.”
Fructose doesn’t cause the spikes in blood sugar that glucose does, and so agave is marketed as “diabetic friendly.” But there are no studies to support this. In fact, some studies suggest that large amounts of fructose can promote insulin resistance (and thus increase diabetes risk), boost triglycerides (fats in the blood), lower HDL (“good”) cholesterol, and have other harmful effects on the heart, and possibly the liver, too. Consuming agave syrup just adds to your fructose load. Fruit is also high in fructose, but unlike agave syrup it contains fiber, vitamins, and minerals, and is filling.
Other claims debunked
Agave syrup isn’t even as “natural” or raw as marketers want you to think. To turn the plant’s juice into the sweet syrup, it typically undergoes processing similar to that used to make high-fructose corn syrup from starch; some agave products may also be diluted with corn syrup. If there are any nutrient differences, they are minuscule—no sugar is a good source of nutrients. Don’t expect to reap significant antioxidant benefits from agave, either. According to one recent study, agave syrup contains “minimal antioxidant activity’’—on par with refined sugar and corn syrup.
Bottom line: You can add a little agave syrup to yogurt and cereal, if you like, or use it in coffee or tea and in baking. Because it’s sweeter than sugar, you need less, and it dissolves well. But don’t be swayed by the health claims. Agave syrup is simply another form of processed (and concentrated) sugar.
I do like the agave syrup for its neutral flavor and it dissolves easily.
(Berkeley Wellness)
Derived from the same cactus-like Mexican plant as tequila, agave is being added to an increasing number of foods as a “natural” sugar alternative. But is agave really healthier than regular refined sugar?
Agave syrup has only a few more calories than table sugar (20 versus 16 per teaspoon). But while table sugar (sucrose) is half fructose and half glucose, agave syrup contains up to 90% fructose, depending on how it’s processed. That’s substantially more fructose than what’s in widely used high-fructose corn syrup. In fact, agave syrup is often called a “fructose sweetener.”
Fructose doesn’t cause the spikes in blood sugar that glucose does, and so agave is marketed as “diabetic friendly.” But there are no studies to support this. In fact, some studies suggest that large amounts of fructose can promote insulin resistance (and thus increase diabetes risk), boost triglycerides (fats in the blood), lower HDL (“good”) cholesterol, and have other harmful effects on the heart, and possibly the liver, too. Consuming agave syrup just adds to your fructose load. Fruit is also high in fructose, but unlike agave syrup it contains fiber, vitamins, and minerals, and is filling.
Other claims debunked
Agave syrup isn’t even as “natural” or raw as marketers want you to think. To turn the plant’s juice into the sweet syrup, it typically undergoes processing similar to that used to make high-fructose corn syrup from starch; some agave products may also be diluted with corn syrup. If there are any nutrient differences, they are minuscule—no sugar is a good source of nutrients. Don’t expect to reap significant antioxidant benefits from agave, either. According to one recent study, agave syrup contains “minimal antioxidant activity’’—on par with refined sugar and corn syrup.
Bottom line: You can add a little agave syrup to yogurt and cereal, if you like, or use it in coffee or tea and in baking. Because it’s sweeter than sugar, you need less, and it dissolves well. But don’t be swayed by the health claims. Agave syrup is simply another form of processed (and concentrated) sugar.
Thursday, December 16, 2010
Boeuf Bourguignon
This turned out wonderful even though I did not have the black currant liqueur or the bacon. Of course I changed a few things like using my favorite Italian seasoning in place of the herbs and used only 1 bottle of wine since I made half a recipe for 2 people. Throw in a couple of potatoes and you have a complete dinner.
(Ann Parent, Cooking Channel)
Ingredients
- 1-ounce butter, plus 2 ounces butter, for frying
- 1-ounce flour
- 4 tablespoons olive oil, for frying
- 4 1/4 pounds beef shoulder, cut into large pieces
- 2 onions, chopped
- 2 strips unsmoked bacon, cut in pieces
- 6 carrots, chopped
- 2 stalks celery, chopped
- 1/2 turnip, diced
- 1 small bunch parsley, leaves finely chopped
- 1 sprig thyme
- 1 sprig rosemary
- 1 sprig oregano
- 1 tablespoon chopped garlic
- 2 bottles red burgundy wine
- Salt and freshly ground black pepper
- 1 tablespoon black currant liqueur (recommended Creme de Cassis)
- Garlic Croutons, recipe follows
- Serving suggestion: boiled potatoes and garlic croutons
- Garlic Croutons:(optional)
- 3 slices white bread, cut into small squares
- 2 tablespoons olive oil, for frying
- 2 cloves garlic, mashed
- Salt and freshly ground pepper
Directions
Combine 1-ounce of butter and 1-ounce of flour to make a paste. Set aside. In a large heavy-bottomed saucepan, brown the beef in remaining 2 ounces butter and oil on a medium to high heat for 4 or 5 minutes until seared on all sides. Remove from pan and reserve.Add onions and cook until translucent. Add bacon and cook until softened. Add carrots, celery, turnip, parsley, thyme, rosemary, oregano, and garlic. Add the butter and flour mixture. Stir to make sure ingredients are well-combined. Add the beef back and pour in the wine, making sure that it covers the ingredients. Bring to a boil and season with salt and freshly ground pepper. Add 1 tablespoon of Creme de Cassis. Cover and simmer for 4 hours on a low heat.
Garnish with a little chopped parsley and serve with Garlic Croutons.
Saute the bread cubes in olive oil and garlic. Season with salt and pepper.
Yield: 6 servings
Yield: 6 servings
Tuesday, December 14, 2010
Enzymes
I guess we should save our monies on all those supplements...
(Berkeley Wellness)
Your body makes and uses thousands of enzymes every day—so it may seem odd that many enzymes are sold as dietary supplements. Is more better?
Enzymes are proteins that regulate virtually every chemical reaction in our bodies and in all living cells everywhere. When secreted in the digestive tract, they help break down carbohydrates, fats, and dietary proteins and detoxify alcohol. Each enzyme is designed to do a specific task. “Proteolytic” enzymes such as pepsin and trypsin work on proteins, amylase on carbohydrates, lipase on fats. When they are not helping to break down compounds, they help syn thesize them. Some enzymes, such as superoxide dismutase (SOD), are antioxidants. A common suffix for enzymes is “-ase.”
When enzymes can help
Enzyme-deficiency diseases, often genetic, do exist, and enzyme therapy may be useful. For instance, doctors may prescribe digestive enzymes for pancreatic disease, chronic inflammatory bowel disease, or cystic fibrosis.
If you are lactose intolerant—that is, your body doesn’t produce enough lactase, the enzyme that digests lactose (milk sugar)—a lactase supplement can help ward off indigestion. And then there’s Beano and its generics, which contain enzymes that break down some of the complex sugars in beans and cruciferous vegetables that are hard to digest.
And when they can’t
But do you need to take enzymes to boost immunity and fight inflammation, as many websites urge? To help your body make up a shortfall of enzymes that, according to the ads, occurs as you age? To ease arthritis? “Improving general wellness” is another claim made for enzyme supplements. Manufacturers assure you that the modern world is destroying your natural enzymes—that toxins are everywhere, and that only by taking something to combat them can you stay healthy or recover your health. Enzyme products may come from the organs of animals or from plants such as papaya.
In fact, very little is known about most enzyme supplements. Moreover, most enzymes that you swallow will be broken down and digested in the stomach or intestines like other proteins. It may be possible to design enzymes that won’t be destroyed by stomach acids; some are enteric-coated for this reason. But despite manufacturers’ claims, there’s no evidence that the enzymes you swallow survive intact long enough to get into the bloodstream and travel to the cells that might need them.
Words to the wise: No enzyme supplement can boost immunity, fight inflammation, quell arthritis, prevent or treat cancer, or improve general health, as some marketers claim. If you have an enzyme-deficiency disease (other than lactose intolerance), you should get medical treatment.
(Berkeley Wellness)
Your body makes and uses thousands of enzymes every day—so it may seem odd that many enzymes are sold as dietary supplements. Is more better?
Enzymes are proteins that regulate virtually every chemical reaction in our bodies and in all living cells everywhere. When secreted in the digestive tract, they help break down carbohydrates, fats, and dietary proteins and detoxify alcohol. Each enzyme is designed to do a specific task. “Proteolytic” enzymes such as pepsin and trypsin work on proteins, amylase on carbohydrates, lipase on fats. When they are not helping to break down compounds, they help syn thesize them. Some enzymes, such as superoxide dismutase (SOD), are antioxidants. A common suffix for enzymes is “-ase.”
When enzymes can help
Enzyme-deficiency diseases, often genetic, do exist, and enzyme therapy may be useful. For instance, doctors may prescribe digestive enzymes for pancreatic disease, chronic inflammatory bowel disease, or cystic fibrosis.
If you are lactose intolerant—that is, your body doesn’t produce enough lactase, the enzyme that digests lactose (milk sugar)—a lactase supplement can help ward off indigestion. And then there’s Beano and its generics, which contain enzymes that break down some of the complex sugars in beans and cruciferous vegetables that are hard to digest.
And when they can’t
But do you need to take enzymes to boost immunity and fight inflammation, as many websites urge? To help your body make up a shortfall of enzymes that, according to the ads, occurs as you age? To ease arthritis? “Improving general wellness” is another claim made for enzyme supplements. Manufacturers assure you that the modern world is destroying your natural enzymes—that toxins are everywhere, and that only by taking something to combat them can you stay healthy or recover your health. Enzyme products may come from the organs of animals or from plants such as papaya.
In fact, very little is known about most enzyme supplements. Moreover, most enzymes that you swallow will be broken down and digested in the stomach or intestines like other proteins. It may be possible to design enzymes that won’t be destroyed by stomach acids; some are enteric-coated for this reason. But despite manufacturers’ claims, there’s no evidence that the enzymes you swallow survive intact long enough to get into the bloodstream and travel to the cells that might need them.
Words to the wise: No enzyme supplement can boost immunity, fight inflammation, quell arthritis, prevent or treat cancer, or improve general health, as some marketers claim. If you have an enzyme-deficiency disease (other than lactose intolerance), you should get medical treatment.
Healthy Tidbits
Good information regarding keeping sponges clean.
Sponges
(WebMD)
The dirtiest room in everybody's home is the kitchen, says Phillip Tierno, PhD, director of clinical microbiology and diagnostic immunology at the New York University Langone Medical Center and author of The Secret Life of Germs. "That's because we deal with dead animal carcasses on our countertops and in the sink." Raw meat can carry E. coli and salmonella, among other viruses and bacteria.
Most people clean their countertops and table after a meal with the one tool found in almost all kitchens: the sponge. In addition to sopping up liquids and other messes, the kitchen sponge commonly carries E. coli and fecal bacteria, as well as many other microbes. "It's the single dirtiest thing in your kitchen, along with a dishrag," says Tierno.
Ironically, the more you attempt to clean your countertops with a sponge, the more germs you're spreading around. "People leave [the sponge] growing and it becomes teaming with [millions of] bacteria, and that can make you sick and become a reservoir of other organisms that you cross-contaminate your countertops with, your refrigerator, and other appliances in the kitchen," Tierno explains.
Solution: Tierno suggests dipping sponges into a solution of bleach and water before wiping down surfaces. "That is the best and cheapest germicide money can buy -- less than a penny to make the solution -- so that you can clean your countertops, cutting boards, dishrags, or sponges after each meal preparation."
In addition, once you've used your sponge, be sure to let it air-dry. Dryness kills off organisms. Another way to keep bacteria from building up in your sponge is to microwave it for one to two minutes each week. "Put a little water in a dish and put the sponge in that," Tierno advises. "That will boil and distribute the heat evenly [throughout the sponge] and kill the bacteria."
I also put the sponges in the dishwasher.
Sponges
(WebMD)
The dirtiest room in everybody's home is the kitchen, says Phillip Tierno, PhD, director of clinical microbiology and diagnostic immunology at the New York University Langone Medical Center and author of The Secret Life of Germs. "That's because we deal with dead animal carcasses on our countertops and in the sink." Raw meat can carry E. coli and salmonella, among other viruses and bacteria.
Most people clean their countertops and table after a meal with the one tool found in almost all kitchens: the sponge. In addition to sopping up liquids and other messes, the kitchen sponge commonly carries E. coli and fecal bacteria, as well as many other microbes. "It's the single dirtiest thing in your kitchen, along with a dishrag," says Tierno.
Ironically, the more you attempt to clean your countertops with a sponge, the more germs you're spreading around. "People leave [the sponge] growing and it becomes teaming with [millions of] bacteria, and that can make you sick and become a reservoir of other organisms that you cross-contaminate your countertops with, your refrigerator, and other appliances in the kitchen," Tierno explains.
Solution: Tierno suggests dipping sponges into a solution of bleach and water before wiping down surfaces. "That is the best and cheapest germicide money can buy -- less than a penny to make the solution -- so that you can clean your countertops, cutting boards, dishrags, or sponges after each meal preparation."
In addition, once you've used your sponge, be sure to let it air-dry. Dryness kills off organisms. Another way to keep bacteria from building up in your sponge is to microwave it for one to two minutes each week. "Put a little water in a dish and put the sponge in that," Tierno advises. "That will boil and distribute the heat evenly [throughout the sponge] and kill the bacteria."
I also put the sponges in the dishwasher.
Friday, December 10, 2010
Healthy Bean and Sausage Ragout
This was quick, easy and delicious. I played with the recipe a bit. I added a few brussel sprouts, but I think it would be good with a variety of other vegetables.
White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini
Chock-full of vegetables, this one-pot ragout—a thick, well-seasoned stew—warms up a chilly winter evening. If you've never had kale, this dish makes the most of its sweet, earthy flavor.
Yield: 4 servings (serving size: 1 3/4 cups)
1 tablespoon olive oil
1/2 cup chopped onion
2 (4-ounce) links chicken sausage, cut into (1/2-inch) slices
1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
3 garlic cloves, peeled and crushed
6 cups chopped trimmed kale (about 1/2 pound)
1/2 cup water ( mixed with 1/2 tsp of veg. or chicken boullion)
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tsp of Italian seasoning
I added some rigatoni pasta and Parmesan cheese.
Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 4 minutes or until sausage is browned. Add zucchini and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.
CALORIES 467 (20% from fat); FAT 10.2g (sat 2.3g,mono 4.6g,poly 2.5g); IRON 8.8mg; CHOLESTEROL 42mg; CALCIUM 370mg; CARBOHYDRATE 71.8g; SODIUM 764mg; PROTEIN 28.5g; FIBER 15.4g
Cooking Light, JANUARY 2005
White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini
Chock-full of vegetables, this one-pot ragout—a thick, well-seasoned stew—warms up a chilly winter evening. If you've never had kale, this dish makes the most of its sweet, earthy flavor.
Yield: 4 servings (serving size: 1 3/4 cups)
1 tablespoon olive oil
1/2 cup chopped onion
2 (4-ounce) links chicken sausage, cut into (1/2-inch) slices
1 zucchini, quartered and cut into (1/2-inch) slices (about 2 cups)
3 garlic cloves, peeled and crushed
6 cups chopped trimmed kale (about 1/2 pound)
1/2 cup water ( mixed with 1/2 tsp of veg. or chicken boullion)
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tsp of Italian seasoning
I added some rigatoni pasta and Parmesan cheese.
Heat oil in a large skillet over medium-high heat. Sauté onion and sausage 4 minutes or until sausage is browned. Add zucchini and garlic; cook 2 minutes. Add kale and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Serve immediately.
CALORIES 467 (20% from fat); FAT 10.2g (sat 2.3g,mono 4.6g,poly 2.5g); IRON 8.8mg; CHOLESTEROL 42mg; CALCIUM 370mg; CARBOHYDRATE 71.8g; SODIUM 764mg; PROTEIN 28.5g; FIBER 15.4g
Cooking Light, JANUARY 2005
Monday, December 6, 2010
Buttermilk Biscuits
- Biscuits
- 2 cups self-rising flour*
- 1/2 teaspoon kosher salt
- 2 tablespoons sugar
- 1/4 cup cold butter, plus 2 tbsp. melted
- 3/4 cup buttermilk
- 3/4 cup half-and-half or whipping cream
- About 1 cup all-purpose flour
- *You can substitute 2 cups all-purpose flour mixed with 3 tsp. baking powder and 1 tsp. kosher salt.
2. Put all-purpose flour in a shallow bowl or pie dish. Using an ice cream scoop or measuring cup, scoop 1/8 of dough and drop it into flour, tossing lightly to coat and shaking off excess. Put dough in an 8-in. cake pan. Repeat with remaining dough (biscuits will touch in pan).
3. Bake biscuits until deep golden brown and a toothpick inserted in center comes out clean, 20 to 25 minutes. Let cool 10 minutes. Brush with 2 tbsp. melted butter.
Much better than the store brand.
I made smaller biscuits and was able to get about 12 in a larger tart pan. They came out awesome! Try a toasted biscuit with almond or peanut butter and jam. Yummy!
Sunday, December 5, 2010
Healthy Tidbits
(Dr. Weil)
If chapped lips or dry skin are a problem, find natural relief with calendula. This herbal remedy is made from the petals of the ornamental "pot marigold" flower, and is available in tinctures, oil, lotions and creams - look for products with at least 10-percent extract of Calendula officinalis. A gentle, effective remedy for dry skin is to wash the skin with a diluted solution of tincture. You can also apply ready-to-use calendula skin products or oil directly on irritated areas. Calendula can safely be used for skin irritations, rashes (including diaper rash), eczema, acne and minor burns.
If chapped lips or dry skin are a problem, find natural relief with calendula. This herbal remedy is made from the petals of the ornamental "pot marigold" flower, and is available in tinctures, oil, lotions and creams - look for products with at least 10-percent extract of Calendula officinalis. A gentle, effective remedy for dry skin is to wash the skin with a diluted solution of tincture. You can also apply ready-to-use calendula skin products or oil directly on irritated areas. Calendula can safely be used for skin irritations, rashes (including diaper rash), eczema, acne and minor burns.
Thursday, December 2, 2010
Yogurt
Update on the benefits from yogurt...
(WebMD)
To find the healthiest yogurts low in fat and sugar, be sure to check the Nutrition Facts panel on the package. Keep in mind that the sugar listed on the panel includes added sugars and lactose, which is the natural form of carbohydrate found in milk.
“A serving of plain yogurt contains 8-12 grams of sugar from lactose without any added sugars. Check the ingredient list to see if fruits, fruit juice concentrates, high fructose corn syrup, cane syrup, or other sweeteners are present,” says Taub-Dix, author of Read It Before You Eat It.
Yogurt is often filled with added sugar and can also come with toppings to mix in -- adding even more calories. Natural sugar from fruit is better than other sugars, Taub-Dix says. She recommends choosing the lowest-sugar option or adding your own fruit or high-fiber cereal to plain, nonfat yogurt.
And when it comes to artificially sweetened yogurts, it is a personal choice that can help trim calories but Taub-Dix prefers a more natural approach by adding your own fruit to plain low-fat Greek-style yogurt.
The fat content of yogurt depends on the type of milk, including skim or nonfat, 1%, 2%, whole milk, and whole milk with a splash of cream.
Most nutrition experts recommend nonfat and low-fat yogurts.
An excellent source of calcium, an average 8-ounce container contains one-third of the Daily Recommended Value. Yogurt has slightly more calcium than the same amount of cow’s milk. It is also a good source of potassium, riboflavin, vitamin B12, and phosphorus.
A few servings of low-fat or nonfat yogurt a day helps fill in the calcium, potassium, and vitamin D nutrient gaps most adults and children have in their diets, says Elizabeth Ward, RD, nutrition expert and author of Expect the Best, Your Guide to Healthy Eating, Before, During and After Pregnancy.
Yogurt’s live and active cultures contribute friendly bacteria that promote digestive health by settling an upset stomach, promoting regularity, and possibly boosting immunity says Jo Ann Hattner, RD, author of Gut Insight.
Look for the "Live and Active Cultures" seal to be sure you are getting yogurts that have not been heat-treated after the fermentation process (similar to beer, wine, and cheese), which kills most of the beneficial active cultures.
People with limited lactose tolerance may tolerate yogurts with live and active cultures because the fermentation process helps to digest some of the lactose, making it more digestible.
Serve yogurt for breakfast or snacks as a parfait layered with fruit and whole-grain cereal or top it with a touch of honey, pomegranate seeds, and chopped walnuts. Fruit smoothies made with fresh or frozen blueberries, a banana, a few ice cubes, and low-fat plain yogurt is another great snack or on-the-go breakfast.
Boost nutrients in your recipes by substituting equal amounts of nonfat Greek-style yogurt instead of sour cream or mayonnaise in salads, dips, casseroles, and more. Add plain yogurt to marinades to help tenderize meat. Make the Greek sauce Tzatsiki to serve with fish or chicken by adding chopped cucumber and mint to Greek-style plain fat free yogurt.
Sweeten plain low-fat yogurt with crushed pineapple and top it with coconut for a pina colada dessert. Top a baked apple with low-fat yogurt mixed with apple pie spice.
There are so many ways to enjoy yogurt, limited only by your imagination and creativity.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
(WebMD)
To find the healthiest yogurts low in fat and sugar, be sure to check the Nutrition Facts panel on the package. Keep in mind that the sugar listed on the panel includes added sugars and lactose, which is the natural form of carbohydrate found in milk.
“A serving of plain yogurt contains 8-12 grams of sugar from lactose without any added sugars. Check the ingredient list to see if fruits, fruit juice concentrates, high fructose corn syrup, cane syrup, or other sweeteners are present,” says Taub-Dix, author of Read It Before You Eat It.
Yogurt is often filled with added sugar and can also come with toppings to mix in -- adding even more calories. Natural sugar from fruit is better than other sugars, Taub-Dix says. She recommends choosing the lowest-sugar option or adding your own fruit or high-fiber cereal to plain, nonfat yogurt.
And when it comes to artificially sweetened yogurts, it is a personal choice that can help trim calories but Taub-Dix prefers a more natural approach by adding your own fruit to plain low-fat Greek-style yogurt.
The fat content of yogurt depends on the type of milk, including skim or nonfat, 1%, 2%, whole milk, and whole milk with a splash of cream.
Most nutrition experts recommend nonfat and low-fat yogurts.
Nutritional Benefits of Yogurt
Rich in protein, calcium, B vitamins, and often fortified with vitamin D, yogurt is a nutrient-rich food routinely included on "super food" lists. An average 8-ounce serving contains between 8-12 grams of protein.An excellent source of calcium, an average 8-ounce container contains one-third of the Daily Recommended Value. Yogurt has slightly more calcium than the same amount of cow’s milk. It is also a good source of potassium, riboflavin, vitamin B12, and phosphorus.
A few servings of low-fat or nonfat yogurt a day helps fill in the calcium, potassium, and vitamin D nutrient gaps most adults and children have in their diets, says Elizabeth Ward, RD, nutrition expert and author of Expect the Best, Your Guide to Healthy Eating, Before, During and After Pregnancy.
Yogurt’s live and active cultures contribute friendly bacteria that promote digestive health by settling an upset stomach, promoting regularity, and possibly boosting immunity says Jo Ann Hattner, RD, author of Gut Insight.
Look for the "Live and Active Cultures" seal to be sure you are getting yogurts that have not been heat-treated after the fermentation process (similar to beer, wine, and cheese), which kills most of the beneficial active cultures.
People with limited lactose tolerance may tolerate yogurts with live and active cultures because the fermentation process helps to digest some of the lactose, making it more digestible.
Sorting Through the Yogurt Varieties
- Greek yogurt, with its thicker, richer texture, is the latest newcomer garnering lots of attention. Choose nonfat or low-fat Greek style yogurt that contains up to twice the amount of protein and about half the sugar of regular yogurts.
- Sheep milk yogurt is another option claiming to be richer and creamier than cow’s milk yogurt with double the calcium and more protein. Ideal for cooking, it stands up to higher temperatures without breaking down like other yogurts.
- Goat milk yogurt is considered one of the most popular worldwide. Typically made from whole goat milk, it has a softer texture with a slightly sweet and salty flavor. It's lower in calcium and usually higher in fat, but you can lower the fat content by skimming the cream off the top.
- Soy yogurt made from soybeans has no saturated fat or cholesterol, is lower in protein, and is usually fortified with calcium to compete with cow’s milk yogurt.
Easy Yogurt Recipes
Choose your favorite variety of lower-fat, low-sugar yogurt, or make your own.Serve yogurt for breakfast or snacks as a parfait layered with fruit and whole-grain cereal or top it with a touch of honey, pomegranate seeds, and chopped walnuts. Fruit smoothies made with fresh or frozen blueberries, a banana, a few ice cubes, and low-fat plain yogurt is another great snack or on-the-go breakfast.
Boost nutrients in your recipes by substituting equal amounts of nonfat Greek-style yogurt instead of sour cream or mayonnaise in salads, dips, casseroles, and more. Add plain yogurt to marinades to help tenderize meat. Make the Greek sauce Tzatsiki to serve with fish or chicken by adding chopped cucumber and mint to Greek-style plain fat free yogurt.
Sweeten plain low-fat yogurt with crushed pineapple and top it with coconut for a pina colada dessert. Top a baked apple with low-fat yogurt mixed with apple pie spice.
There are so many ways to enjoy yogurt, limited only by your imagination and creativity.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.
Tuesday, November 30, 2010
Pier 23
This last Sunday we went to visit the Disney museum in San Francisco at the Presidio. It was fantastic! A must for those boomers who grew up to Walt Disney's cartoons and movies. After our visit we went to lunch at Pier 23 on the Embarcadero. We had the marinated and cooked crab which they are known for and plenty of french bread for sopping up the garlic butter sauce. Wow is all I can say! Delicious!
Our friends had a shrimp/crab sandwich and crab pasta which were excellent also.
Our friends had a shrimp/crab sandwich and crab pasta which were excellent also.
Saturday, November 27, 2010
Walnut Tart
Hope everyone had a marvelous Thanksgiving and your turkey dinner came out great with no mishaps. I think after many years of trying different ways to cook a turkey I have finally found the best way for us. I follow Martha Stewart's basic recipe with the soaked in butter, wine cheesecloth over the turkey recipe. As usual I changed it a bit and used apple juice and butter with makes for a sweeter flavor. I also use apple clavados liquor for a bit of a 'kick' in the gravy. We had the usual side dishes. I did make a new dessert, a walnut tart, it came out yummy! I topped it with pumpkin ice cream.
Wednesday, November 24, 2010
Foods That Fight Heartburn
I thought that this might be helpful to keep in mind since we are entering the holiday season. This is the time of the year we overindulge in all sorts of foods we don't normally eat. So on the days in between parties and celebrations keep these foods in the forefront of your mind.
The following foods help to fight acid reflux.
Oatmeal (look for thick cut)
Ginger (candied ginger is great)
Aloe Vera
Salads
Banana
Melon
Fennel
Poultry
Fish and Seafood
Roots and Greens
Celery
Parsley
Couscous and Rice
The following foods help to fight acid reflux.
Oatmeal (look for thick cut)
Ginger (candied ginger is great)
Aloe Vera
Salads
Banana
Melon
Fennel
Poultry
Fish and Seafood
Roots and Greens
Celery
Parsley
Couscous and Rice
(Health.com)
Home Treatment
Home treatment, such as lifestyle changes and nonprescription medicines, may be all that is needed to treat mild to moderate heartburn. But if your symptoms do not get better with home treatment, or if your symptoms occur frequently and last longer than 2 weeks, see your doctor to find out whether other medical conditions may be causing your symptoms.
Keep a record of your heartburn symptoms before and after making lifestyle changes or using nonprescription medicines so you can discuss any improvement with your doctor.
Antacids do have side effects. They may cause diarrhea or constipation. Also, antacids can interfere with how your body absorbs other medicines.
If you have any health risks, talk with your doctor before you start taking an antacid. If you have kidney disease, it is especially important to discuss antacid use with your doctor. Regular use of antacids that contain magnesium or aluminum can cause a dangerous buildup of magnesium or aluminum in people who have kidney disease.
Acid reducers can sometimes change the way other medicines work. If you are taking prescription medicines, be sure to talk with your doctor before you take a nonprescription acid reducer.
Keep a record of your heartburn symptoms before and after making lifestyle changes or using nonprescription medicines so you can discuss any improvement with your doctor.
Lifestyle changes to treat heartburn
You can make changes to your lifestyle to help relieve your symptoms of heartburn. Here are some things to try:- Change your eating habits.
- It’s best to eat several small meals instead of two or three large meals.
- After you eat, wait 2 to 3 hours before you lie down. Late-night snacks aren't a good idea.
- Chocolate, mint, and alcohol can make heartburn worse. They relax the valve between the esophagus and the stomach.
- Spicy foods, foods that have a lot of acid (like tomatoes and oranges), and coffee can make heartburn symptoms worse in some people. If your symptoms are worse after you eat a certain food, you may want to stop eating that food to see if your symptoms get better.
- Do not smoke or chew tobacco.
- If you get heartburn at night, raise the head of your bed 6 in. (15 cm) to 8 in. (20 cm) by putting the frame on blocks or placing a foam wedge under the head of your mattress. (Adding extra pillows does not work.)
- Do not wear tight clothing around your middle. Lose weight if you need to. Losing just 5 to 10 pounds can help.
Medicines to treat heartburn
| Note: | If you are pregnant and have heartburn symptoms, be sure to talk to your doctor before you take any heartburn medicines. Some medicines may not be safe to take while you are pregnant. |
Antacids
Many people take nonprescription antacids for mild or occasional heartburn. If you use antacids more than just once in a while, talk with your doctor.- Antacids such as Tums, Mylanta, or Maalox neutralize some of the stomach acid for 30 minutes to 2 hours, depending on whether the stomach is full or empty. Liquid or dissolving antacids usually work faster than tablet forms.
- Some antacids, such as Gaviscon, have a foaming agent (alginate) that acts as a barrier between stomach acid and the esophagus.
- Antacids such as Pepto-Bismol coat the esophagus and act as a barrier to reflux acid. Pepto-Bismol should not be used for more than 3 weeks and you should not take it if you can't take aspirin. It may make your tongue or stools black. The black color is usually not serious. Brushing your teeth and tongue after taking Pepto-Bismol may keep your tongue from turning black. If your child or teen gets chickenpox or flu, do not treat the symptoms with nonprescription medicines that contain bismuth subsalicylate (such as Pepto-Bismol and Kaopectate). If your child has taken this kind of medicine and he or she has changes in behavior with nausea and vomiting, call your doctor. These symptoms could be an early sign of Reye syndrome, a rare but serious illness. Ask your doctor if your child younger than 12 should take these medicines.
Antacids do have side effects. They may cause diarrhea or constipation. Also, antacids can interfere with how your body absorbs other medicines.
If you have any health risks, talk with your doctor before you start taking an antacid. If you have kidney disease, it is especially important to discuss antacid use with your doctor. Regular use of antacids that contain magnesium or aluminum can cause a dangerous buildup of magnesium or aluminum in people who have kidney disease.
Stomach acid reducers
H2 blockers
Acid reducers, also called histamine receptor (or H2) blockers, decrease the amount of acid that the stomach makes, which may reduce irritation to the stomach lining and decrease heartburn. Some examples of nonprescription acid reducers are Pepcid AC, Tagamet HB, Zantac 75, or Axid AR. Talk with your doctor if you take an H2 blocker for more than 2 weeks.Proton pump inhibitors
Proton pump inhibitors (PPIs), such as omeprazole (for example, Prilosec), reduce stomach acid and effectively treat severe heartburn symptoms. These acid-reducing medicines are used when your heartburn has not gotten better with other home treatment measures, antacids, or H2 blockers. You may need to use a PPI for up to 5 days before you have relief of your heartburn but they are safe to use for long-term management. They also are safe to use if you have kidney or liver problems. PPIs are available without a prescription.Acid reducers can sometimes change the way other medicines work. If you are taking prescription medicines, be sure to talk with your doctor before you take a nonprescription acid reducer.
Symptoms to Watch For During Home Treatment
Use the Check Your Symptoms section to evaluate your symptoms if any of the following occur during home treatment:- Heartburn is not relieved by home treatment and medicine.
- Blood appears in your vomit.
- Blood appears in your stools or you have black, tarry stools.
- You have symptoms of mild heartburn for more than 2 weeks.
- Swallowing problems are not improving.
- You continue to lose weight for no reason.
- Your symptoms become more severe or frequent.
Tuesday, November 23, 2010
Happy Thanksgiving
It is Thanksgiving again! I have my turkey ordered and my grocery list ready for shopping. I have the menu down as everyone looks forward to my special stuffing and brined turkey and fresh cranberries. My husband will be contemplating which special wines to have. I am going to have roasted vegetables this year for a change, we will see if everyone likes that instead of mashed potatoes, then what ever is leftover I will make soup out of. Can't forget the sweet potatoes with marshmallows! What is it about that dish that makes it sooo goood! I put marshmellows on my sweet potato every time I have one. With my husband's blessing, instead of pecan pie, I am going to try a walnut bar cookie with pumpkin ice cream for dessert. Still thinking about a second dessert...
We will look at past photos, that is always fun to reminisce and play a fun game called LRC.
Of course we give thanks for our family and friends that surround us. Have a wonderful Thanksgiving!
We will look at past photos, that is always fun to reminisce and play a fun game called LRC.
Of course we give thanks for our family and friends that surround us. Have a wonderful Thanksgiving!
Strontium and Your Bones
This is very promising for those of us who cannot take the harsher drugs for osteoporosis. My Naturopathic Doctor has me on the Strontium Citrate, so we will see if it helps. It is all natural with no side effects.
(Berkeley Wellness)
There’s plenty of scientific interest in strontium as a possible treatment for osteoporosis. Available as a prescription drug in Europe, strontium is sold only as a dietary supplement in the U.S. Is it ready for prime time?
Strontium is a chemical element, discovered in the 1700s near the Scottish village of Strontian. Most people who’ve heard the name associate it with strontium-90, a radioactive product of nuclear fission and a component of fallout. It caused a lot anxiety in the years when nuclear weapons were regularly tested. This radioactive particle can actually destroy bone. But strontium itself is not radioactive or toxic in any way. It is indeed reactive—that is, it easily combines with oxygen, and is widely used in fireworks. It occurs naturally in small amounts in soil, drinking water, and food. It is not classified as a nutrient, but the human body can absorb it and use it as if it were calcium.
Europe has been in the forefront of strontium research. Large-scale clinical trials conducted in Belgium and France have shown that strontium ranelate can delay bone breakdown and promote bone growth; it also reduces hip and vertebral fractures in older women. It may be even more effective for the very elderly.
Some researchers have concluded that strontium ranelate should be a first-line treatment for postmenopausal osteoporosis. In 2009, the Cochrane Collaboration, which independently evaluates medical research, reviewed four studies of strontium ranelate and concluded that it did increase bone mineral density. But there were worries about side effects, such as diarrhea and possibly blood clots or seizures. Not enough is known about long-term safety.
Though no prescription form of strontium is available in the U.S., you can buy strontium as a dietary supplement—usually strontium citrate. But supplements are virtually unregulated, so you don’t know what’s in them, or how much you might need. And supplements do not contain the same formulation as the prescription drug used in other countries. Some people think strontium supplements ought to be combined with calcium, but there’s no evidence this would work better. Researchers at the University of California, Davis, are now studying strontium citrate supplements, comparing them with calcium and vitamin D.
We think the picture looks promising for strontium as a prescription treatment for osteoporosis and perhaps as a supplement—though it will take more research to know for sure. For now, if you have osteoporosis, continue to follow standard advice, which includes taking calcium and vitamin D, along with any drug your doctor may have prescribed, and getting regular weight-bearing exercise.
(Berkeley Wellness)
There’s plenty of scientific interest in strontium as a possible treatment for osteoporosis. Available as a prescription drug in Europe, strontium is sold only as a dietary supplement in the U.S. Is it ready for prime time?
Strontium is a chemical element, discovered in the 1700s near the Scottish village of Strontian. Most people who’ve heard the name associate it with strontium-90, a radioactive product of nuclear fission and a component of fallout. It caused a lot anxiety in the years when nuclear weapons were regularly tested. This radioactive particle can actually destroy bone. But strontium itself is not radioactive or toxic in any way. It is indeed reactive—that is, it easily combines with oxygen, and is widely used in fireworks. It occurs naturally in small amounts in soil, drinking water, and food. It is not classified as a nutrient, but the human body can absorb it and use it as if it were calcium.
Europe has been in the forefront of strontium research. Large-scale clinical trials conducted in Belgium and France have shown that strontium ranelate can delay bone breakdown and promote bone growth; it also reduces hip and vertebral fractures in older women. It may be even more effective for the very elderly.
Some researchers have concluded that strontium ranelate should be a first-line treatment for postmenopausal osteoporosis. In 2009, the Cochrane Collaboration, which independently evaluates medical research, reviewed four studies of strontium ranelate and concluded that it did increase bone mineral density. But there were worries about side effects, such as diarrhea and possibly blood clots or seizures. Not enough is known about long-term safety.
Though no prescription form of strontium is available in the U.S., you can buy strontium as a dietary supplement—usually strontium citrate. But supplements are virtually unregulated, so you don’t know what’s in them, or how much you might need. And supplements do not contain the same formulation as the prescription drug used in other countries. Some people think strontium supplements ought to be combined with calcium, but there’s no evidence this would work better. Researchers at the University of California, Davis, are now studying strontium citrate supplements, comparing them with calcium and vitamin D.
We think the picture looks promising for strontium as a prescription treatment for osteoporosis and perhaps as a supplement—though it will take more research to know for sure. For now, if you have osteoporosis, continue to follow standard advice, which includes taking calcium and vitamin D, along with any drug your doctor may have prescribed, and getting regular weight-bearing exercise.
Monday, November 22, 2010
Rigatoni with Vegetable Bolognese
This was delicious!! I actually followed the recipe pretty closely.
Recipe courtesy Giada De Laurentiis
Ingredients
- 1-ounce dried porcini mushrooms
- 1 1/2 cups hot water
- 3 carrots, peeled and chopped
- 1 onion, peeled and chopped
- 1 red bell pepper, seeded and chopped
- 2 garlic cloves
- 1/4 cup olive oil
- 2 teaspoons chopped fresh thyme leaves (I used herbs of provence)
- 1 teaspoon chopped fresh oregano leaves
- 2 teaspoons salt
- 1 teaspoon freshly ground black pepper
- 5 ounces assorted mushrooms (like shiitake, cremini, and brown), stemmed and chopped
- 2 tablespoons tomato paste
- 1/2 cup red wine
- 1/2 cup mascarpone cheese
- 1 pound rigatoni pasta ( I used a mushroom stuffed ravioli)
- 1/4 cup Parmesan
Directions
Place the dried mushrooms in a small bowl and cover with 1 1/2 cups very hot water. Set aside and let the mushrooms soften.Place the carrots, onion, bell pepper, and garlic in a food processor. Pulse the vegetables until finely chopped but still chunky. Place the olive oil in a large, heavy skillet over medium-high heat. Add the chopped vegetables, thyme, oregano, salt, and pepper and cook until tender, about 6 minutes. Strain the porcini mushrooms, reserving the porcini mushroom liquid. Add the porcini mushrooms, fresh mushrooms, and tomato paste and continue cooking, stirring to dissolve the tomato paste, until the mushrooms are softened, about 5 minutes. Add the porcini mushroom liquid and red wine. Bring the liquid to a boil, reduce the heat to low, and let the mixture simmer until the liquid is reduced by half, about 10 minutes. Add mascarpone cheese and stir just until the cheese is incorporated.
Meanwhile, bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta, reserving 1/2 cup of the cooking liquid and add to the vegetable mixture. Add some of the reserved pasta cooking liquid, if necessary, to moisten the sauce. Toss with Parmesan and serve.
Thursday, November 18, 2010
Cinnamon Tidbits
Cinnamon: Ten Fun Facts
The fragrant spice has been used for far more than baking over the years (think embalming).
Reviewed by Kathleen M. Zelman, MPH, RD, LD
Types of cinnamon:There are two main types of cinnamon: Cassia (Chinese) and Ceylon, the sweeter variety.
World's largest producer of cinnamon:Sri Lanka.
Saddest use of cinnamon:To show his remorse for killing his wife, Roman Emperor Nero ordered that a year's supply of cinnamon be burned at her funeral.
The price of cinnamon:In Roman times, cinnamon was very valuable, perhaps up to more than 15 times more costly than silver.
Cinnamon wars:The high demand for cinnamon started a war in the 17th century between the Dutch and the Portuguese over the island of Ceylon -- where much of the pungent spice is grown.
Nutritional benefits of cinnamon:One teaspoon of ground cinnamon contains 1.4 grams of fiber. The spice is also a good source of calcium and iron.
More nutritional benefits of cinnamon:According to preliminary research, up to a teaspoon of cinnamon with food can reduce blood sugar levels.
Cinnamon bug spray:Cinnamon and other strong-smelling spices have been used to repel ants.
Vaccines Tidbit
Interesting bit of information from Berkeley Wellness newsletter.
"About one in four parents still believe that some vaccines can cause autism in children, a recent survey in the journal Pediatrics found. In addition, one in nine said they had refused at least one recommended vaccine for their children. There is no scientific support for the notion that vaccines cause autism. In fact, the British journal 'The Lancet' recently retracted the controversial 1998 study that first set off widespread fears about a vaccine /autism link because the study was seriously flawed and made false claims. Moreover, it was later discovered that the lead author had been paid by a lawyer suing vaccine makers!"
Always check with your doctor.
"About one in four parents still believe that some vaccines can cause autism in children, a recent survey in the journal Pediatrics found. In addition, one in nine said they had refused at least one recommended vaccine for their children. There is no scientific support for the notion that vaccines cause autism. In fact, the British journal 'The Lancet' recently retracted the controversial 1998 study that first set off widespread fears about a vaccine /autism link because the study was seriously flawed and made false claims. Moreover, it was later discovered that the lead author had been paid by a lawyer suing vaccine makers!"
Always check with your doctor.
Saturday, November 13, 2010
Woodstoves and Fireplaces
(Berkeley Wellness)
As the weather gets chilly, many people cozy up to woodstoves. But woodstoves, as well as fireplaces, are a source of both indoor and outdoor air pollution.
Pollutants released by burning wood—including carbon monoxide and nitrogen dioxide, as well as fine particles—can cause nose and throat irritation, trigger or worsen respiratory conditions (such as asthma), and contribute to heart disease. Cigarette smokers exposed to wood smoke face a higher risk of chronic obstructive pulmonary disease (COPD), according to a new study in the American Journal of Respiratory and Critical Care Medicine. Wood smoke also modestly increases the risk of lung cancer, a recent study in Environmental Health Perspectives concluded.
Woodstoves today are safer, more efficient, and less polluting than they used to be. Since 1990 the EPA has required all new woodstoves to use “clean-burn” technology. If your woodstove is old, you should upgrade to an EPA-certified one, which releases far less smoke than old models—2 to 5 grams of particulates an hour, versus 40 to 60 grams. And because they burn cleaner, EPA-certified woodstoves save wood. Pellet-burning woodstoves are also less polluting than log-burning ones, according to the EPA, even if not certified, as are vented natural gas stoves.
If you use a woodstove or fireplace, follow these guidelines for cleaner air:
• Make sure your woodstove is properly installed and vented. You should not smell smoke or see much smoke from the chimney. Woodstoves, fireplaces, and chimneys should be inspected and cleaned regularly.
• Use seasoned wood—wood that has been dried and stored outside for at least six months. It should sound hollow when you hit it against another piece of wood. Stack wood outside, off the ground and covered. Don’t use wet, moldy, or rotting wood. Buy wood, if you can, from companies that replant trees or follow other sustainable forestry practices.
• Don’t burn treated or pressed wood, plywood, or driftwood in a woodstove. Don’t burn garbage, cardboard, plastics, or anything with colored ink, paint, or glue on it. These can all produce toxic fumes.
• Build small, hot fires—not large, smoky ones. Start with dry kindling or clean newspaper. As the fire burns down, rake embers into a mound and add new wood, several pieces at a time. Keep the stove door closed at all other times.
• If you use a fireplace, consider installing an EPA-certified fireplace insert, which will make it as efficient as a woodstove (otherwise, an open fireplace is a net energy loser). It may be expensive, but it reduces fuel use and pollution.
• A well-insulated home loses less heat and thus requires less wood for burning, so if possible, upgrade your insulation, replace old windows, weather-strip, and use storm windows. Consider keeping the thermostat lower also.
Good information to know about fireplaces... we love our gas fireplace, it is clean and easy and gives us plenty of heat.
The other consideration if you have a woodburning fireplace is that it needs to be cleaned and inspected yearly for buildup in the chimney. We experienced a chimney fire, which is very scary and very dangerous!
As the weather gets chilly, many people cozy up to woodstoves. But woodstoves, as well as fireplaces, are a source of both indoor and outdoor air pollution.
Pollutants released by burning wood—including carbon monoxide and nitrogen dioxide, as well as fine particles—can cause nose and throat irritation, trigger or worsen respiratory conditions (such as asthma), and contribute to heart disease. Cigarette smokers exposed to wood smoke face a higher risk of chronic obstructive pulmonary disease (COPD), according to a new study in the American Journal of Respiratory and Critical Care Medicine. Wood smoke also modestly increases the risk of lung cancer, a recent study in Environmental Health Perspectives concluded.
Woodstoves today are safer, more efficient, and less polluting than they used to be. Since 1990 the EPA has required all new woodstoves to use “clean-burn” technology. If your woodstove is old, you should upgrade to an EPA-certified one, which releases far less smoke than old models—2 to 5 grams of particulates an hour, versus 40 to 60 grams. And because they burn cleaner, EPA-certified woodstoves save wood. Pellet-burning woodstoves are also less polluting than log-burning ones, according to the EPA, even if not certified, as are vented natural gas stoves.
If you use a woodstove or fireplace, follow these guidelines for cleaner air:
• Make sure your woodstove is properly installed and vented. You should not smell smoke or see much smoke from the chimney. Woodstoves, fireplaces, and chimneys should be inspected and cleaned regularly.
• Use seasoned wood—wood that has been dried and stored outside for at least six months. It should sound hollow when you hit it against another piece of wood. Stack wood outside, off the ground and covered. Don’t use wet, moldy, or rotting wood. Buy wood, if you can, from companies that replant trees or follow other sustainable forestry practices.
• Don’t burn treated or pressed wood, plywood, or driftwood in a woodstove. Don’t burn garbage, cardboard, plastics, or anything with colored ink, paint, or glue on it. These can all produce toxic fumes.
• Build small, hot fires—not large, smoky ones. Start with dry kindling or clean newspaper. As the fire burns down, rake embers into a mound and add new wood, several pieces at a time. Keep the stove door closed at all other times.
• If you use a fireplace, consider installing an EPA-certified fireplace insert, which will make it as efficient as a woodstove (otherwise, an open fireplace is a net energy loser). It may be expensive, but it reduces fuel use and pollution.
• A well-insulated home loses less heat and thus requires less wood for burning, so if possible, upgrade your insulation, replace old windows, weather-strip, and use storm windows. Consider keeping the thermostat lower also.
Good information to know about fireplaces... we love our gas fireplace, it is clean and easy and gives us plenty of heat.
The other consideration if you have a woodburning fireplace is that it needs to be cleaned and inspected yearly for buildup in the chimney. We experienced a chimney fire, which is very scary and very dangerous!
Thursday, November 11, 2010
Pumpkin Cookies
Great Pumpkin Cookies
Prep: 30 mins
Kids will love these yummy and fun cookies! The cookies not only include pumpkin, they have oats and can be decorated with all sorts of goodies like chocolate chips, icing, and candies or enjoy them plain.
Ingredients
- 2 cups all-purpose flour
- 1 1/3 cups quick or old-fashioned oats
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1 cup (2 sticks) butter or margarine, softened
- 1 cup packed brown sugar
- 1 cup granulated sugar
- 1 cup LIBBY'S® 100% Pure Pumpkin
- 1 large egg
- 1 teaspoon vanilla extract
- 3/4 cup chopped walnuts
- 3/4 cup raisins or other dried fruits
- Decorating icings, NESTLÉ TOLL HOUSE Semi-Sweet Chocolate Morsels, candies, raisins and/or nuts (optional)
Directions
PREHEAT oven to 350° F. Grease baking sheets.
COMBINE flour, oats, baking soda, cinnamon and salt in medium bowl. Beat butter, brown sugar and granulated sugar in large mixer bowl until light and fluffy. Add pumpkin, egg, and vanilla extract; mix well. Add flour mixture; mix well. Stir in nuts and raisins. Drop ¼ cup dough onto prepared baking sheet; spread into 3-inch circle or oval. Repeat with remaining dough. ( I used a muffin top pan and it worked great!)
BAKE for 14 to 16 minutes or until cookies are firm and lightly browned. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. Decorate with icings, morsels, candies, raisins and/or nuts.
COMBINE flour, oats, baking soda, cinnamon and salt in medium bowl. Beat butter, brown sugar and granulated sugar in large mixer bowl until light and fluffy. Add pumpkin, egg, and vanilla extract; mix well. Add flour mixture; mix well. Stir in nuts and raisins. Drop ¼ cup dough onto prepared baking sheet; spread into 3-inch circle or oval. Repeat with remaining dough. ( I used a muffin top pan and it worked great!)
BAKE for 14 to 16 minutes or until cookies are firm and lightly browned. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. Decorate with icings, morsels, candies, raisins and/or nuts.
Nutritional Information
- Serving Size
1/20 of recipe - Calories 280
- Calories from Fat 112
Calcium in Question
There has been some discussion about some risks of taking calcium supplements, thought this might be of interest.
(Dr. Weil)
The findings you're referring to came from an analysis of 11 earlier trials that looked at people who had been randomly assigned to take calcium supplements. This "meta-analysis" published online in July, 2010, concluded that taking supplemental calcium increased the likelihood of heart attack among people over 40. The researchers, from the University of Auckland in New Zealand, chose the studies to include and then performed the review. Their results suggested that the supplements appeared to have only a minor beneficial effect on bone health and that on the basis of these findings they now advise their own patients to avoid them and instead place more emphasis on calcium-rich foods in their daily diets. They speculated that supplements might increase blood levels of calcium above normal, causing changes in blood chemistry that could be dangerous to individuals at risk for heart attacks
Interestingly, the researchers saw no increase in stroke or death from heart disease in the meta-analysis, and in none of the studies analyzed did participants take vitamin D as well as calcium. Vitamin D is essential to calcium absorption and deficiencies are widespread.
Because they combine data from studies that were originally designed to look at something else, meta-analysis can only ask questions, not answer them. My feeling is that, if anything, this analysis may warrant looking more closely at vitamin D deficiency, not just calcium supplements. In news reports of this investigation, I was interested to see that some cardiologists were puzzled as to why an increased risk of heart attacks (20 to 30 percent) showed up but no increased risk of stroke and no increase in deaths from heart disease. In fact, John Cleland, M.D., a cardiologist in England, wrote an editorial accompanying the meta-analysis that said, in part, "It is not clear whether they (calcium supplements) really increase the risk of heart attacks or strokes."
Alarming as these findings appear to be, I wouldn't worry about them or stop taking calcium supplements because of them. I still recommend that women supplement with no more than 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg from all sources (including diet). I also recommend that everyone take a daily supplement of 2,000 IU of vitamin D, a micronutrient essential to bone mineralization, which may prevent or slow the progression of osteoporosis. Vitamin D also helps to strengthen the immune system and reduces risk of fractures. What's more, research indicates that vitamin D may provide protection against hypertension, psoriasis, several autoimmune diseases (including multiple sclerosis and rheumatoid arthritis), and many forms of cancer. And new findings suggest that it also reduces the risk of heart disease.
Andrew Weil, M.D.
(Dr. Weil)
The findings you're referring to came from an analysis of 11 earlier trials that looked at people who had been randomly assigned to take calcium supplements. This "meta-analysis" published online in July, 2010, concluded that taking supplemental calcium increased the likelihood of heart attack among people over 40. The researchers, from the University of Auckland in New Zealand, chose the studies to include and then performed the review. Their results suggested that the supplements appeared to have only a minor beneficial effect on bone health and that on the basis of these findings they now advise their own patients to avoid them and instead place more emphasis on calcium-rich foods in their daily diets. They speculated that supplements might increase blood levels of calcium above normal, causing changes in blood chemistry that could be dangerous to individuals at risk for heart attacks
Interestingly, the researchers saw no increase in stroke or death from heart disease in the meta-analysis, and in none of the studies analyzed did participants take vitamin D as well as calcium. Vitamin D is essential to calcium absorption and deficiencies are widespread.
Alarming as these findings appear to be, I wouldn't worry about them or stop taking calcium supplements because of them. I still recommend that women supplement with no more than 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg from all sources (including diet). I also recommend that everyone take a daily supplement of 2,000 IU of vitamin D, a micronutrient essential to bone mineralization, which may prevent or slow the progression of osteoporosis. Vitamin D also helps to strengthen the immune system and reduces risk of fractures. What's more, research indicates that vitamin D may provide protection against hypertension, psoriasis, several autoimmune diseases (including multiple sclerosis and rheumatoid arthritis), and many forms of cancer. And new findings suggest that it also reduces the risk of heart disease.
Andrew Weil, M.D.
Tuesday, November 9, 2010
Honey for Coughs
(Mayo Clinic)
Honey: An effective cough remedy?
Is it true that honey calms coughs better than cough medicine does?
Answer
from James M. Steckelberg, M.D.
Drinking tea or warm lemon water mixed with honey is a time-honored way to soothe a sore throat. But honey may be an effective cough suppressant, too. In one study, children age 2 and older with upper respiratory tract infections were given up to 2 teaspoons (10 milliliters) of honey at bedtime. The honey seemed to reduce nighttime coughing and improve sleep. In fact, in the study, honey appeared to be as effective as the cough suppressant dextromethorphan in typical over-the-counter doses. Since honey is low-cost and widely available, it might be worth a try.However, due to the risk of infant botulism, a rare but serious form of food poisoning, never give honey to a child younger than age 1. And remember: Coughing isn't all bad. It helps clear mucus from your airway. If you or your child is otherwise healthy, there's usually no reason to suppress a cough.
Monday, November 8, 2010
Sweet Potatoes
I love sweet potatoes plain nothing added, but I confess that I do like them even better with a couple of melted marshmallows on top! I thought that this information might spur us on to eat them more often since they are so good for you.
(Berkeley Wellness)
With Thanksgiving coming up, you may wonder what the difference is between a sweet potato and a yam. Is one more nutritious?
What are commonly called yams are actually sweet potatoes, which are not really potatoes at all, but storage roots, like carrots. (Real potatoes are storage stems, or tubers.) True yams belong to another plant family. You will seldom see a true yam in this country, except in specialty markets. Called njam and grown in Africa and the Caribbean, a yam is pale and starchy, with rough and scaly skin.
Sweet potatoes have darker reddish-brown skin and dark orange flesh. There are, however, at least four varieties, some with lighter skins, some with red-purple skins, and also variations in flesh color. (Canned sweet potatoes are often also labeled “yams,” since that’s what most people call them.)
Nutritionally, you’re way ahead with sweet potatoes. Their bright orange color comes from beta carotene, and a medium-size baked sweet potato contains about 10 milligrams (a hefty amount), plus about one-third of the daily recommended intake for vitamin C, some B vitamins, vitamin E, magnesium, and calcium—even more if you eat the skin. The true yam has no beta carotene and half the vitamin C.
In spite of their sweet flavor, sweet potatoes have the same number of calories as white potatoes, about 100 per 3.5-ounce serving. They can be quickly cooked in their skins in a microwave (pierce them first). They taste great on their own--though they often, unfortunately, get “candied”—laden with sugar, syrup, and marshmallows.
(Berkeley Wellness)
With Thanksgiving coming up, you may wonder what the difference is between a sweet potato and a yam. Is one more nutritious?
What are commonly called yams are actually sweet potatoes, which are not really potatoes at all, but storage roots, like carrots. (Real potatoes are storage stems, or tubers.) True yams belong to another plant family. You will seldom see a true yam in this country, except in specialty markets. Called njam and grown in Africa and the Caribbean, a yam is pale and starchy, with rough and scaly skin.
Sweet potatoes have darker reddish-brown skin and dark orange flesh. There are, however, at least four varieties, some with lighter skins, some with red-purple skins, and also variations in flesh color. (Canned sweet potatoes are often also labeled “yams,” since that’s what most people call them.)
Nutritionally, you’re way ahead with sweet potatoes. Their bright orange color comes from beta carotene, and a medium-size baked sweet potato contains about 10 milligrams (a hefty amount), plus about one-third of the daily recommended intake for vitamin C, some B vitamins, vitamin E, magnesium, and calcium—even more if you eat the skin. The true yam has no beta carotene and half the vitamin C.
In spite of their sweet flavor, sweet potatoes have the same number of calories as white potatoes, about 100 per 3.5-ounce serving. They can be quickly cooked in their skins in a microwave (pierce them first). They taste great on their own--though they often, unfortunately, get “candied”—laden with sugar, syrup, and marshmallows.
Sunday, November 7, 2010
Vegetarian Recipes
For those who are looking for vegetarian recipes here is a link to a website "myrecipes" that I subscribe too for all types of wonderful recipes. It includes Cooking Light, Southern Living, Health, Sunset, and Real Simple magazines.
http://www.myrecipes.com/vegetarian-recipes/
It sure helps me be creative and try new things.
http://www.myrecipes.com/vegetarian-recipes/
It sure helps me be creative and try new things.
Thursday, November 4, 2010
Resveratrol
(Berkekey Wellness)
Many eminent scientists are interested in resveratrol, and some findings have been tantalizing. But is it really the “Holy Grail of aging research,” as a Harvard researcher described it?
Resveratrol is one of many naturally occurring plant chemicals called polyphenols. It is found in grapes, peanuts, mulberries, and blueberries, among other edible (and nonedible) plants. Red wine is rich in it; white wine has some, too. Many reports have called resveratrol the ingredient in wine that appears to protect drinkers from cardiovascular disease.
First isolated in 1940, resveratrol has been a subject of scientific study ever since. And, indeed, under a microscope, it appears to do nearly everything—for good or bad.
For example:
• In studies of yeasts and other small organisms, high doses of resveratrol have lengthened lifespan. Mice, too, live longer when given resveratrol. These findings gave rise to the anti-aging claims of supplement marketers.
• Resveratol sometimes behaves like a plant estrogen. As such, it may activate genes controlled by estrogen. This raises the possibility that it might promote certain cancers.
• On the other hand, resveratrol sometimes behaves like, an anti-estrogen, and this raises the possibility that it might help suppress those same cancers.
• Resveratrol is an antioxidant. Some researchers have proposed that it thus may help protect against cardiovascular disease, but this is far from proven.
• On the other hand, good studies have found that resveratrol, under some circumstances, can act like a pro-oxidant and can thus damage cells. It has been theorized that this property might be useful for treating cancer.
• Resveratrol can have anti-inflammatory and anti-prostaglandin effects. (Prostaglandins are chemicals involved in many bodily processes, including pain.) That is, resveratrol has something in common with aspirin and other nonsteroidal anti-inflammatory drugs.
• Lab studies suggest that resveratrol has neuroprotective properties. If these could somehow be harnessed, they might help prevent some of the degenerative diseases of aging.
Resveratrol is being tested at many research institutions as a treatment for such disorders as diabetes, metabolic syndrome, and Alzheimer’s disease, as well as for preventing cancer. One hope, apart from its possible preventive or life-extending uses, is that resveratrol will prove useful for treating heart disease and cancer.
Promising—but not yet ready for prime time
If you are considering taking resveratrol, keep in mind that there have been no good human studies. It appears to be safe, but its long-term effects are an open question. Any substance that seems to do almost everything and can play opposite chemical roles deserves careful study. Even if it proves beneficial, no one knows what an optimal dose is. Perhaps one day drug companies will be selling resveratrol, with some evidence of safety and effectiveness via human studies. But in the meantime, as a dietary supplement, resveratrol can continue to make many vague health claims with no proof.
Until more is known, get your resveratrol from your diet: grape juice, grapes, blueberries, peanuts. If you enjoy a glass of wine, that’s fine. It’s known that the alcohol has heart benefits; perhaps the resveratrol provides benefits, too.
Many eminent scientists are interested in resveratrol, and some findings have been tantalizing. But is it really the “Holy Grail of aging research,” as a Harvard researcher described it?
Resveratrol is one of many naturally occurring plant chemicals called polyphenols. It is found in grapes, peanuts, mulberries, and blueberries, among other edible (and nonedible) plants. Red wine is rich in it; white wine has some, too. Many reports have called resveratrol the ingredient in wine that appears to protect drinkers from cardiovascular disease.
First isolated in 1940, resveratrol has been a subject of scientific study ever since. And, indeed, under a microscope, it appears to do nearly everything—for good or bad.
For example:
• In studies of yeasts and other small organisms, high doses of resveratrol have lengthened lifespan. Mice, too, live longer when given resveratrol. These findings gave rise to the anti-aging claims of supplement marketers.
• Resveratol sometimes behaves like a plant estrogen. As such, it may activate genes controlled by estrogen. This raises the possibility that it might promote certain cancers.
• On the other hand, resveratrol sometimes behaves like, an anti-estrogen, and this raises the possibility that it might help suppress those same cancers.
• Resveratrol is an antioxidant. Some researchers have proposed that it thus may help protect against cardiovascular disease, but this is far from proven.
• On the other hand, good studies have found that resveratrol, under some circumstances, can act like a pro-oxidant and can thus damage cells. It has been theorized that this property might be useful for treating cancer.
• Resveratrol can have anti-inflammatory and anti-prostaglandin effects. (Prostaglandins are chemicals involved in many bodily processes, including pain.) That is, resveratrol has something in common with aspirin and other nonsteroidal anti-inflammatory drugs.
• Lab studies suggest that resveratrol has neuroprotective properties. If these could somehow be harnessed, they might help prevent some of the degenerative diseases of aging.
Resveratrol is being tested at many research institutions as a treatment for such disorders as diabetes, metabolic syndrome, and Alzheimer’s disease, as well as for preventing cancer. One hope, apart from its possible preventive or life-extending uses, is that resveratrol will prove useful for treating heart disease and cancer.
Promising—but not yet ready for prime time
If you are considering taking resveratrol, keep in mind that there have been no good human studies. It appears to be safe, but its long-term effects are an open question. Any substance that seems to do almost everything and can play opposite chemical roles deserves careful study. Even if it proves beneficial, no one knows what an optimal dose is. Perhaps one day drug companies will be selling resveratrol, with some evidence of safety and effectiveness via human studies. But in the meantime, as a dietary supplement, resveratrol can continue to make many vague health claims with no proof.
Until more is known, get your resveratrol from your diet: grape juice, grapes, blueberries, peanuts. If you enjoy a glass of wine, that’s fine. It’s known that the alcohol has heart benefits; perhaps the resveratrol provides benefits, too.
Sunday, October 31, 2010
Vitamins
I believe it is a good policy to take a basic one-a-day vitamin because my guess is most of us don't get our daily requirement of nutrients daily. Of course we don't have to get crazy about it. Our bodies are a miracle and do a good job taking care of itself as long as we take care of it. No need to overdose on any one vitamin and these days there are a wonderful variety of organic, natural vitamins to choose from. Always check with your doctor if you have questions.
(Health Central)
In these times of cost savings, maybe you find yourself asking whether or not vitamins or worth it. Do vitamins really help prevent disease? Do vitamins really help you live longer? Are vitamins really worth it? These questions may be on your mind because if a vitamin is not effective, then paying for a vitamin would make no sense at all.
Before you decide, take a look at the history of vitamins. A vitamin is defined as "any of a group of organic substances essential in small quantities to normal metabolism". These essential organic substances were discovered when the diseases of vitamin deficiency became evident. One such disease is scurvy. Scurvy is causes from a lack of vitamin C and was typically found in sailors/soldiers who went months without fresh fruits and vegetables. Once discovered, all ships were supplied with limes and lemons. Another vitamin was discovered with the epidemics of pellagra and beriberi. These diseases are caused by a vitamin B deficiency. Widespread vitamin B deficiency started with the advent of white flour production which strips the natural nutrients from the grain. The vitamin B discovery was really the first of many discoveries linking the industrialization of food production with vitamin deficiencies.
In fact, since the 1950's the USDA studies have shown a decline in nutrient content in 43 crops. According to Michael Pollan's book, In Defense of Food, "you have to eat 3 apples to get the same amount of iron as you would have gotten from a single 1940 apple". The industrialization of food production has caused a substantial drop in nutrient content in the basic building blocks of your diet. Some research has shown that plants grown with industrial fertilizers are nutritionally inferior compared to the same crop grown in organic soils. Maybe it is the root systems which tend to be shallower in quickly, cheaply grown crops. Or maybe it is the lack of soil nutrients. Either way, the modern, industrial supply of fruits and vegetables are deficient in many organic substances essential in small quantities to normal metabolism-vitamins.
So back to the question at hand; are vitamins worth the extra expense? If you have fire insurance for your house, then the expense is probably worth it. If you have automobile insurance, then the expense is probably worth it. The point here is that vitamins are like an insurance policy against diet gaps. Sure, ideally you should be getting all the nutrients you need in the food that you eat. In reality, you are probably not. Now, the skeptics will point out that vitamins are not perfect replacements for the natural nutrient. Take for example vitamin E which is a complex of eight different molecules. Only one vitamin E molecule is found in most vitamins. So, the vitamin world is not perfect. But if you wait for more research and medical certainty, you will be dead. Better to buy some insurance now, to avoid problems in the future. Vitamins are worth it and not a big scam.
(Health Central)
In these times of cost savings, maybe you find yourself asking whether or not vitamins or worth it. Do vitamins really help prevent disease? Do vitamins really help you live longer? Are vitamins really worth it? These questions may be on your mind because if a vitamin is not effective, then paying for a vitamin would make no sense at all.
Before you decide, take a look at the history of vitamins. A vitamin is defined as "any of a group of organic substances essential in small quantities to normal metabolism". These essential organic substances were discovered when the diseases of vitamin deficiency became evident. One such disease is scurvy. Scurvy is causes from a lack of vitamin C and was typically found in sailors/soldiers who went months without fresh fruits and vegetables. Once discovered, all ships were supplied with limes and lemons. Another vitamin was discovered with the epidemics of pellagra and beriberi. These diseases are caused by a vitamin B deficiency. Widespread vitamin B deficiency started with the advent of white flour production which strips the natural nutrients from the grain. The vitamin B discovery was really the first of many discoveries linking the industrialization of food production with vitamin deficiencies.
In fact, since the 1950's the USDA studies have shown a decline in nutrient content in 43 crops. According to Michael Pollan's book, In Defense of Food, "you have to eat 3 apples to get the same amount of iron as you would have gotten from a single 1940 apple". The industrialization of food production has caused a substantial drop in nutrient content in the basic building blocks of your diet. Some research has shown that plants grown with industrial fertilizers are nutritionally inferior compared to the same crop grown in organic soils. Maybe it is the root systems which tend to be shallower in quickly, cheaply grown crops. Or maybe it is the lack of soil nutrients. Either way, the modern, industrial supply of fruits and vegetables are deficient in many organic substances essential in small quantities to normal metabolism-vitamins.
So back to the question at hand; are vitamins worth the extra expense? If you have fire insurance for your house, then the expense is probably worth it. If you have automobile insurance, then the expense is probably worth it. The point here is that vitamins are like an insurance policy against diet gaps. Sure, ideally you should be getting all the nutrients you need in the food that you eat. In reality, you are probably not. Now, the skeptics will point out that vitamins are not perfect replacements for the natural nutrient. Take for example vitamin E which is a complex of eight different molecules. Only one vitamin E molecule is found in most vitamins. So, the vitamin world is not perfect. But if you wait for more research and medical certainty, you will be dead. Better to buy some insurance now, to avoid problems in the future. Vitamins are worth it and not a big scam.
Saturday, October 30, 2010
Excercise to Video Games
I thought this was a cool idea. Whatever gets you moving!
(Berkeley Wellness)
“Exergaming” (or “exertainment”) is the latest video game craze, which allows you to play sports “virtually” using interactive computer technology. It sounds invigorating, but is it real exercise?
You can box, bowl, play tennis, shoot hoops, snowboard, hula-hoop, do yoga, even walk a tightrope, all from the comfort of your living room. Several companies make them, but the most popular is Nintendo Wii. Using a hand-held controller with digital motion sensors, you simulate the movements needed to perform the activity, as an onscreen character depicts your movement in real time. The Wii Fit program includes a pressure-sensitive balance board that you work out on.
Swing hard, but not too hard
Wii and similar virtual sports video games promote physical activity—at least more so than traditional video games and other sedentary pastimes. In a Mayo Clinic study, both children and adults playing Wii boxing burned more calories than when they rested, watched television, or played regular video games. Children burned 190 more calories an hour, on average, compared to resting; adults burned an extra 150 calories.
But people playing Wii rarely achieve the same intensity level or burn as many calories as during the actual sports—even if they’re coached to use more than minimal effort. For example, researchers from the University of Wisconsin found that only Wii boxing was intense enough to maintain or improve endurance in players, compared to Wii tennis, golf, bowling, and baseball. Other studies question whether any of these video games can be considered even “moderate-intensity” exercise. To get the most from a virtual workout you have to mimic the actual body movements of the sport as closely as possible and make a conscious effort to move your whole body—something that may be hard to do in a confined indoor setting. And some games are not too demanding to begin with.
On the other hand, there are reports of people playing Wii so hard that they actually injure themselves. As with real sports that involve repetitive movements, you can overdo it with virtual games. You can get tendinitis of the elbow or shoulder (“wii-itis”) or sprain an ankle or knee. You should take breaks when playing them, as you would in real sports.
Step up to the plate
Exergaming is not a substitute for regular exercise. But it’s better than doing nothing, and it can be an enjoyable way for sedentary people to ease into activity. You may, as you build skill and confidence, want someday to take the sport on the road, so to speak. Or, if you’re already active, you may want to take your favorite outdoor sport inside on a rainy day. Virtual sports games may also be good for people who have physical limitations due to a sports injury, a stroke, or other illness (such as Parkinson’s disease); some physical therapists use them in their practices. It’s not a cheap pursuit, though: a complete set-up (console and game programs) can run several hundred dollars. And if you’re not tech-savvy, you might need some help setting up the system.
(Berkeley Wellness)
“Exergaming” (or “exertainment”) is the latest video game craze, which allows you to play sports “virtually” using interactive computer technology. It sounds invigorating, but is it real exercise?
You can box, bowl, play tennis, shoot hoops, snowboard, hula-hoop, do yoga, even walk a tightrope, all from the comfort of your living room. Several companies make them, but the most popular is Nintendo Wii. Using a hand-held controller with digital motion sensors, you simulate the movements needed to perform the activity, as an onscreen character depicts your movement in real time. The Wii Fit program includes a pressure-sensitive balance board that you work out on.
Swing hard, but not too hard
Wii and similar virtual sports video games promote physical activity—at least more so than traditional video games and other sedentary pastimes. In a Mayo Clinic study, both children and adults playing Wii boxing burned more calories than when they rested, watched television, or played regular video games. Children burned 190 more calories an hour, on average, compared to resting; adults burned an extra 150 calories.
But people playing Wii rarely achieve the same intensity level or burn as many calories as during the actual sports—even if they’re coached to use more than minimal effort. For example, researchers from the University of Wisconsin found that only Wii boxing was intense enough to maintain or improve endurance in players, compared to Wii tennis, golf, bowling, and baseball. Other studies question whether any of these video games can be considered even “moderate-intensity” exercise. To get the most from a virtual workout you have to mimic the actual body movements of the sport as closely as possible and make a conscious effort to move your whole body—something that may be hard to do in a confined indoor setting. And some games are not too demanding to begin with.
On the other hand, there are reports of people playing Wii so hard that they actually injure themselves. As with real sports that involve repetitive movements, you can overdo it with virtual games. You can get tendinitis of the elbow or shoulder (“wii-itis”) or sprain an ankle or knee. You should take breaks when playing them, as you would in real sports.
Step up to the plate
Exergaming is not a substitute for regular exercise. But it’s better than doing nothing, and it can be an enjoyable way for sedentary people to ease into activity. You may, as you build skill and confidence, want someday to take the sport on the road, so to speak. Or, if you’re already active, you may want to take your favorite outdoor sport inside on a rainy day. Virtual sports games may also be good for people who have physical limitations due to a sports injury, a stroke, or other illness (such as Parkinson’s disease); some physical therapists use them in their practices. It’s not a cheap pursuit, though: a complete set-up (console and game programs) can run several hundred dollars. And if you’re not tech-savvy, you might need some help setting up the system.
Friday, October 29, 2010
Carrot-Apple Cake
Carrot-Apple Cake
Ingredients
- 1 cups all-purpose flour &1 cp WW flour
- 1 tsp baking soda & 1 tsp baking powder
- 1/2 teaspoon salt
- 1-2 tsp ground cinnamon & ½ tsp pumpkin pie spice
- 3 large eggs
- 1 cup brown sugar
- 1/4 cup vegetable oil &1/4 cp butter
- 3/4 cup buttermilk
- 2 tsp vanilla extract
- 1 cup grated carrot & 1 cup grated apple
- 1 (8-ounce) can crushed pineapple, drained (optional)
- 1 (3 1/2-ounce) can flaked coconut (optional)
- 1 cup chopped pecans or walnuts
- Buttermilk Glaze
- Cream Cheese Frosting
Preparation
Line 3 (9-inch) round cakepans with wax paper; lightly grease and flour wax paper. Set pans aside.
Stir together first 4 ingredients.
Beat eggs and next 4 ingredients at medium speed with an electric mixer until smooth. Add flour mixture, beating at low speed until blended. Fold in carrot and next 3 ingredients. Pour batter into prepared cakepans.
Bake at 350° for 25 to 30 minutes or until a wooden pick inserted in center comes out clean.
Muffins bake 20 min.
Mini muffins bake 15 min.
Drizzle Buttermilk Glaze evenly over layers; cool in pans on wire racks 15 minutes. Remove from pans, and cool completely on wire racks. Spread Cream Cheese Frosting between layers and on top and sides of cake.
Monday, October 25, 2010
Ginger
I love candied ginger and have a piece after dinner every day.
(Dr. Weil)
If you're concerned about joint health, or suffer from motion sickness, nausea, or chest congestion, consider a naturally helpful anti-inflammatory agent: ginger. From the underground stem of the ginger plant (Zingiber officinale), ginger can be bought as whole fresh or crystallized root; in honey-based syrups; as capsules containing powdered ginger extracts; and as alcohol extracts. Dried ginger preparations are actually more powerful than fresh due to of a chemical conversion and concentration of its constituents. When purchasing, select products with only 100 percent pure ginger standardized for their content of active components. High doses may cause a burning sensation in the stomach; to minimize, take ginger with food. I suggest the following dosages:
(Dr. Weil)
If you're concerned about joint health, or suffer from motion sickness, nausea, or chest congestion, consider a naturally helpful anti-inflammatory agent: ginger. From the underground stem of the ginger plant (Zingiber officinale), ginger can be bought as whole fresh or crystallized root; in honey-based syrups; as capsules containing powdered ginger extracts; and as alcohol extracts. Dried ginger preparations are actually more powerful than fresh due to of a chemical conversion and concentration of its constituents. When purchasing, select products with only 100 percent pure ginger standardized for their content of active components. High doses may cause a burning sensation in the stomach; to minimize, take ginger with food. I suggest the following dosages:
- To support healthy joints, take one or two grams of powdered ginger a day.
- For nausea and prevention of motion sickness, take one gram as a preventive and 500 mg every four hours as needed, or eat two pieces of crystallized ginger or take ginger syrup or tea.
- For congestion, brew tea with one-inch piece of peeled and grated ginger root per two cups of water; bring to a boil, lower heat and simmer for five minutes; add 1/2 teaspoon cayenne pepper and simmer one minute more. Remove from heat. Add two tablespoons fresh lemon juice, one or two cloves of mashed garlic and honey to taste. Let cool slightly and strain.
My Favorite Bakery
Tuesday, October 19, 2010
Banana Bread
This is a yummy version of banana bread!
Peanut Butter Banana Bread
Peanut butter is whipped into the basic recipe for a moist banana bread with a hint of nutty flavor. A small amount of chopped roasted peanuts offers delightfully surprising crunch.
Yield: 16 servings (serving size: 1 slice)
Bread:
1 1/2 cups mashed ripe banana
1/3 cup plain fat-free yogurt
1/3 cup creamy peanut butter (I used half almond butter)
3 tablespoons butter, melted
2 large eggs
1/2 cup granulated sugar
1/2 cup packed brown sugar
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice (I left it out)
2 tablespoons chopped dry-roasted peanuts (or almonds)
Cooking spray
Glaze:
1/3 cup powdered sugar
1 tablespoon 1% low-fat milk
1 tablespoon creamy peanut butter
1. Preheat oven to 350°.
2. To prepare bread, combine first 5 ingredients in a large bowl; beat with a mixer at medium speed. Add granulated and brown sugars; beat until blended.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in nuts. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; cool.
4. To prepare glaze, combine powdered sugar, milk, and 1 tablespoon peanut butter in a small bowl, stirring with a whisk. Drizzle glaze over bread.
CALORIES 198 ; FAT 7.4g (sat 2.3g,mono 2.7g,poly 1.8g); CHOLESTEROL 28mg; CALCIUM 27mg; CARBOHYDRATE 29.7g; SODIUM 200mg; PROTEIN 4.7g; FIBER 1.9g; IRON 1.1mg
Cooking Light, OCTOBER 2010
Peanut Butter Banana Bread
Peanut butter is whipped into the basic recipe for a moist banana bread with a hint of nutty flavor. A small amount of chopped roasted peanuts offers delightfully surprising crunch.
Yield: 16 servings (serving size: 1 slice)
Bread:
1 1/2 cups mashed ripe banana
1/3 cup plain fat-free yogurt
1/3 cup creamy peanut butter (I used half almond butter)
3 tablespoons butter, melted
2 large eggs
1/2 cup granulated sugar
1/2 cup packed brown sugar
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice (I left it out)
2 tablespoons chopped dry-roasted peanuts (or almonds)
Cooking spray
Glaze:
1/3 cup powdered sugar
1 tablespoon 1% low-fat milk
1 tablespoon creamy peanut butter
1. Preheat oven to 350°.
2. To prepare bread, combine first 5 ingredients in a large bowl; beat with a mixer at medium speed. Add granulated and brown sugars; beat until blended.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in nuts. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; cool.
4. To prepare glaze, combine powdered sugar, milk, and 1 tablespoon peanut butter in a small bowl, stirring with a whisk. Drizzle glaze over bread.
CALORIES 198 ; FAT 7.4g (sat 2.3g,mono 2.7g,poly 1.8g); CHOLESTEROL 28mg; CALCIUM 27mg; CARBOHYDRATE 29.7g; SODIUM 200mg; PROTEIN 4.7g; FIBER 1.9g; IRON 1.1mg
Cooking Light, OCTOBER 2010
Monday, October 18, 2010
Frozen Brownie Heaven
Here is an over-the-top dessert from 'Giada' on the foodTV network. AWESOME!
Frozen Brownie Sundaes
Recipe courtesy Giada De Laurentiis
Serves:10 to 12 servings
Ingredients
Brownie layer:
* Vegetable oil cooking spray
* 2 tablespoons water
* 1/4 cup vegetable oil
* 1 large egg, at room temperature
* 1 3/4 cups brownie mix (recommended: Duncan Hines Dark Chocolate Fudge)
* 1/2 cup semisweet chocolate chips
* 2 (1.4-ounce) milk chocolate-toffee candy bars, coarsely chopped (recommended: Heath or Skor)
Ice cream layer:
* 1 pint dulche de leche or caramel ice cream (recommended: Haagen-Dazs), softened
Chocolate layer:
* 1/3 cup heavy whipping cream
* 1 3/4 cups milk chocolate chips
I did not even make the strawberry sauce, I just sprinkled more of the chopped Heath Bar over the top.
Sauce:
* 1 (12-ounce) bag frozen strawberries, thawed
* 1/3 cup powdered sugar
* 1 teaspoon fresh lemon juice
Directions
Brownie layer: Put an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Spray an 8 by 8-inch glass baking pan with vegetable oil cooking spray. Line the pan with parchment paper, allowing 2 inches of paper to overhang the sides. Set aside. Spray the parchment paper with vegetable oil cooking spray.
In a large bowl mix together the water, oil and egg. Add the brownie mix and stir until blended. Stir in the chocolate chips and candy bar pieces. Transfer the batter to the prepared baking pan. Bake until a toothpick inserted into the center of the brownies comes out with a few moist crumbs attached, about 20 to 25 minutes. Remove the pan from the oven and cool the brownie layer completely in the pan, about 1 1/2 hours.
Ice cream layer: Using a spatula, spread the softened ice cream on top of the brownie layer and freeze until firm, about 4 hours or overnight.
Chocolate layer: In a small saucepan, heat the cream over medium-low heat until hot but not boiling. Remove the pan from the heat and add the chocolate chips. Stir until the chocolate has melted and the mixture is smooth. Using a spatula, spread the chocolate mixture over the ice cream layer. Freeze for at least 1 hour or until ready to serve.
Sauce: Put the strawberries, sugar and lemon juice in a blender and blend until smooth.
To serve: Remove the layers from the pan and peel away the parchment paper. Cut the layers into squares and drizzle with the strawberry sauce.
Notes
For a smoother sauce, strain the sauce through a sieve and discard the seeds.
Frozen Brownie Sundaes
Recipe courtesy Giada De Laurentiis
Serves:10 to 12 servings
Ingredients
Brownie layer:
* Vegetable oil cooking spray
* 2 tablespoons water
* 1/4 cup vegetable oil
* 1 large egg, at room temperature
* 1 3/4 cups brownie mix (recommended: Duncan Hines Dark Chocolate Fudge)
* 1/2 cup semisweet chocolate chips
* 2 (1.4-ounce) milk chocolate-toffee candy bars, coarsely chopped (recommended: Heath or Skor)
Ice cream layer:
* 1 pint dulche de leche or caramel ice cream (recommended: Haagen-Dazs), softened
Chocolate layer:
* 1/3 cup heavy whipping cream
* 1 3/4 cups milk chocolate chips
I did not even make the strawberry sauce, I just sprinkled more of the chopped Heath Bar over the top.
Sauce:
* 1 (12-ounce) bag frozen strawberries, thawed
* 1/3 cup powdered sugar
* 1 teaspoon fresh lemon juice
Directions
Brownie layer: Put an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Spray an 8 by 8-inch glass baking pan with vegetable oil cooking spray. Line the pan with parchment paper, allowing 2 inches of paper to overhang the sides. Set aside. Spray the parchment paper with vegetable oil cooking spray.
In a large bowl mix together the water, oil and egg. Add the brownie mix and stir until blended. Stir in the chocolate chips and candy bar pieces. Transfer the batter to the prepared baking pan. Bake until a toothpick inserted into the center of the brownies comes out with a few moist crumbs attached, about 20 to 25 minutes. Remove the pan from the oven and cool the brownie layer completely in the pan, about 1 1/2 hours.
Ice cream layer: Using a spatula, spread the softened ice cream on top of the brownie layer and freeze until firm, about 4 hours or overnight.
Chocolate layer: In a small saucepan, heat the cream over medium-low heat until hot but not boiling. Remove the pan from the heat and add the chocolate chips. Stir until the chocolate has melted and the mixture is smooth. Using a spatula, spread the chocolate mixture over the ice cream layer. Freeze for at least 1 hour or until ready to serve.
Sauce: Put the strawberries, sugar and lemon juice in a blender and blend until smooth.
To serve: Remove the layers from the pan and peel away the parchment paper. Cut the layers into squares and drizzle with the strawberry sauce.
Notes
For a smoother sauce, strain the sauce through a sieve and discard the seeds.
Sunday, October 17, 2010
Restaurant Review
Yesterday we joined our children in taking our grand daughter to her first circus called Zopppe Italian Family Circus. It was a small affair here in Redwood City. What fun! It wasn't anything spectacular but the price was right and it was good entertainment. The best part was watching our grand daughter enjoy her first circus!
After the circus we walked to a nearby restaurant/bakery called "La Tartine" for lunch. It has been a while since I have been there and I must say I will definitely go back more often. I split a grilled turkey and brie sandwich on focaccia bread. I am glad we split the sandwich as the half was a good sized portion and came with a delicious small salad with goat cheese. It was delicious, not overly buttered or over sauced! I had a cup of the ambrosia 'tea forte', which is heavenly! They have a very warm inviting atmosphere and wonderful looking pastries. The menu has a good selection of lunch items and breakfast items to satisfy everyone. Give it a try next time you are in Redwood City.
After the circus we walked to a nearby restaurant/bakery called "La Tartine" for lunch. It has been a while since I have been there and I must say I will definitely go back more often. I split a grilled turkey and brie sandwich on focaccia bread. I am glad we split the sandwich as the half was a good sized portion and came with a delicious small salad with goat cheese. It was delicious, not overly buttered or over sauced! I had a cup of the ambrosia 'tea forte', which is heavenly! They have a very warm inviting atmosphere and wonderful looking pastries. The menu has a good selection of lunch items and breakfast items to satisfy everyone. Give it a try next time you are in Redwood City.
Wednesday, October 13, 2010
Best Canned Tuna
I found this link and thought I would share this information. I have seen these brands and I think are worth a try.
Best Canned Tuna Challenge - United States: American Tuna
(Purchased at Whole Foods)
Unlike most of the imports we tested, which were mostly packed in oil, American Tuna is cooked directly in the can (after it is line caught, hand filleted, and hand packed) so all of its juices remain intact and they advise against draining. American Tuna offers a clean tuna taste with a nice firm texture, perfect for practically any recipe calling for tuna. At $0.83 cents/ounce ($4.99 - 6 ounce can) the tuna was a good value, especially when considering that they are a U.S.-based family business that practices sustainable fishing. American Tuna is also listed in the Heritage Foods Guide and is a favorite of celebrity chef Tom Colicchio.
Quest for the Best Canned Tuna Challenge - U.S. Runner-Up: Dave’s Albacore
(Purchased at Whole Foods)
American Tuna narrowly edged out Dave’s in the taste & value factors, but there were a lot of similarities between the two (line caught, hand filleted and packed, cooked in the can). The real drawback of Dave’s Tuna when compared to American Tuna was the price-tag. At $1.33/ounce ($7.99 for a 6 ounce can) for Dave’s Albacore, American Tuna seemed to be a better value. Check out Dave’s website for great details on products and canning methods.
*Looking at the retail portion of Dave’s website, it appears that the tuna is priced less than the Whole Foods Market Price - a smaller price tag would put it right in the same ballpark as American Tuna.
Quest for the Best Canned Tuna Challenge - Value: Genova
(purchased Genova at Costco, Trader Joe’s, most grocery stores)
.At .33 cents/ounce (1.99 for a 6 ounce can - even better deals in bulk at Costco), Genova (yellowfin) was the cheapest in this test and scored in the middle of the pack with some points deducted for texture and a saltier taste. Genova is a member of the Chicken of the Sea corporation, and according to their website they source their tuna from around the world but process the tuna domestically. All of their products are listed as dolphin safe. Genova is a good choice when you are looking for the best value and is perfect for tuna salads and sandwiches.
*I should note that this same can of tuna cost $3.99 at Whole Foods which would make it not-so-good in the value department - best to shop around.
Quest for the Best Canned Tuna Challenge: Not the Best
The other brands that were tested all scored in the bottom of the pack - and none were seen as a good value. Interestingly, all of the testers scored the Italian imports rather low and all of the notes complained of too much salt. Other issues with the not-top scorers were mainly textural (some like dog food) and smell (fishy in a not-pleasing way).
http://www.feelgoodeats.com/whole-foods-information/quest-for-the-best-canned-tuna.html
Best Canned Tuna Challenge - United States: American Tuna
(Purchased at Whole Foods)
Unlike most of the imports we tested, which were mostly packed in oil, American Tuna is cooked directly in the can (after it is line caught, hand filleted, and hand packed) so all of its juices remain intact and they advise against draining. American Tuna offers a clean tuna taste with a nice firm texture, perfect for practically any recipe calling for tuna. At $0.83 cents/ounce ($4.99 - 6 ounce can) the tuna was a good value, especially when considering that they are a U.S.-based family business that practices sustainable fishing. American Tuna is also listed in the Heritage Foods Guide and is a favorite of celebrity chef Tom Colicchio.
Quest for the Best Canned Tuna Challenge - U.S. Runner-Up: Dave’s Albacore
(Purchased at Whole Foods)
American Tuna narrowly edged out Dave’s in the taste & value factors, but there were a lot of similarities between the two (line caught, hand filleted and packed, cooked in the can). The real drawback of Dave’s Tuna when compared to American Tuna was the price-tag. At $1.33/ounce ($7.99 for a 6 ounce can) for Dave’s Albacore, American Tuna seemed to be a better value. Check out Dave’s website for great details on products and canning methods.
*Looking at the retail portion of Dave’s website, it appears that the tuna is priced less than the Whole Foods Market Price - a smaller price tag would put it right in the same ballpark as American Tuna.
Quest for the Best Canned Tuna Challenge - Value: Genova
(purchased Genova at Costco, Trader Joe’s, most grocery stores)
.At .33 cents/ounce (1.99 for a 6 ounce can - even better deals in bulk at Costco), Genova (yellowfin) was the cheapest in this test and scored in the middle of the pack with some points deducted for texture and a saltier taste. Genova is a member of the Chicken of the Sea corporation, and according to their website they source their tuna from around the world but process the tuna domestically. All of their products are listed as dolphin safe. Genova is a good choice when you are looking for the best value and is perfect for tuna salads and sandwiches.
*I should note that this same can of tuna cost $3.99 at Whole Foods which would make it not-so-good in the value department - best to shop around.
Quest for the Best Canned Tuna Challenge: Not the Best
The other brands that were tested all scored in the bottom of the pack - and none were seen as a good value. Interestingly, all of the testers scored the Italian imports rather low and all of the notes complained of too much salt. Other issues with the not-top scorers were mainly textural (some like dog food) and smell (fishy in a not-pleasing way).
http://www.feelgoodeats.com/whole-foods-information/quest-for-the-best-canned-tuna.html
Tuesday, October 12, 2010
Cooking Oils
Top 3 picks from 'Eating Well'
If you have room in your pantry and a wallet for only 3 oils, this trio offers health and versatility.
Extra-Virgin Olive Oil
This flavorful, heart-healthy oil is unrefined thus high in antioxidants and polyphenols that are a tonic to cardiovascular health. Less expensive, but so-called "pure" olive oil (not extra-virgin) is refined and more tolerant to heat but also less nutrient-dense. Don't bother with "light" olive oil; it has virtually no character and even fewer polyphenols. Use extra-virgin in low-heat cooking, baking and dressings.
Canola Oil
High in omega-3s, this practical bland oil with a relatively high smoke point can be used for sautéing and baking. Most canola oil is highly refined to extract as much oil as possible from the seed. The resulting inexpensive version has a long shelf life. Some consumers choose to pay more for less refined organic canola oil. The organic designation guarantees that the seed was not from genetically modified plants.
Walnut Oil
This specialty oil sports a higher price tag, but along with its rich, nutty flavor comes omega-3s and vitamin E. Close runners-up in this category include toasted sesame, pumpkinseed and almond oils. We chose walnut as a top pick for its relatively long shelf life: 3 months when refrigerated. Use it to dress salads, especially those containing flavorful cheese and nuts.
If you have room in your pantry and a wallet for only 3 oils, this trio offers health and versatility.
Extra-Virgin Olive Oil
This flavorful, heart-healthy oil is unrefined thus high in antioxidants and polyphenols that are a tonic to cardiovascular health. Less expensive, but so-called "pure" olive oil (not extra-virgin) is refined and more tolerant to heat but also less nutrient-dense. Don't bother with "light" olive oil; it has virtually no character and even fewer polyphenols. Use extra-virgin in low-heat cooking, baking and dressings.
Canola Oil
High in omega-3s, this practical bland oil with a relatively high smoke point can be used for sautéing and baking. Most canola oil is highly refined to extract as much oil as possible from the seed. The resulting inexpensive version has a long shelf life. Some consumers choose to pay more for less refined organic canola oil. The organic designation guarantees that the seed was not from genetically modified plants.
Walnut Oil
This specialty oil sports a higher price tag, but along with its rich, nutty flavor comes omega-3s and vitamin E. Close runners-up in this category include toasted sesame, pumpkinseed and almond oils. We chose walnut as a top pick for its relatively long shelf life: 3 months when refrigerated. Use it to dress salads, especially those containing flavorful cheese and nuts.
Protein Powders
(Men's Health magazine)
I thought this may be helpful when choosing a protein powder.
The Protein-Powder Primer
Your guide to navigating the supplement aisle
Ever wonder what to look for in a protein powder? Check out this guide from The Men’s Health Big Book of Exercises—it’ll make you an instant expert.
The Best Ingredients: Whey and Casein
Turns out, the top powdered proteins come from a cow
What are they?
Whey and casein are the primary proteins found in milk. In fact, about 20 percent of the protein in milk is whey, and the other 80 percent is casein.
What’s the diff?
Both are high-quality proteins, but whey is known as a “fast protein.” That’s because it’s quickly broken down into amino acids and absorbed into your bloodstream. This makes it a very good protein to consume after your workout. Casein, on the other hand, is digested more slowly, so it’s ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time—such as between meals or while you sleep.
Which one?
Try a blend. Either type of protein will provide your muscles with the raw materials for growth, but combining whey and casein them allows you to optimize your protein intake no matter when you down a shake.
The Men’s Health recommendation:
Nitrean from AtLarge Nutrition. It’s a best whey-casein blend you’ll find anywhere. And remember: Protein isn’t just good for building muscles; it’s also key for fat loss, since it helps you maintain your muscle as you burn off the flab. Plus, it’s satiating—so adding more protein to your diet allows you to eat less without feeling deprived.
Soy: The Other Protein
Although it’s been promoted as a health food by the soy industry, this protein has a potential downside. Isoflavones, the active compounds in soy, have been shown to raise estrogen levels in men, and to negatively impact thyroid function, when consumed in high amounts. Though eating soybeans or some tofu won’t likely have this type of impact, it’s possible to down enough soy through supplementation to experience the effect. If a soy protein is listed as the first or second ingredient on the label, choose another product.
The Label Decoder
To most guys, the ingredients list of a protein powder might as well be written in Sanskrit. That’s because it often contains several subtypes of whey, casein, egg, and even soy protein. Here’s how to read the label like a chemist.
Concentrate: The cheapest form of most proteins. It contains slightly higher amounts of fat and carbohydrate than more pure versions and can be clumpy and hard to mix by hand; however, it provides the same basic muscle-building benefits. In the case of casein, it’s referred to as “caseinate.”
Isolate: A protein that’s more pure than concentrate—meaning it contains lower amounts of fat and carbohydrate—and is also easier to mix.
Hydrosylate, or hydrolyzed protein: A protein that’s been broken down into smaller fractions than are in a concentrate or isolate, allowing it to be absorbed into your bloodstream more quickly. However, when it comes to casein hydrosylate, this defeats the purpose, since the benefit of casein is that it absorbs slowly.
Micellar casein, or isolated casein peptides: An expensive but easy-to-mix proteincomposed almost entirely of pure casein, ensuring slow and steady absorption.
Milk protein: An ingredient that has the composition of natural milk protein (roughly 80 percent casein and 20 percent whey).
Egg-white protein: Like whey and casein, an excellent high-quality protein. It’s sometimes called “instantized egg albumin” on the label.
I thought this may be helpful when choosing a protein powder.
The Protein-Powder Primer
Your guide to navigating the supplement aisle
Ever wonder what to look for in a protein powder? Check out this guide from The Men’s Health Big Book of Exercises—it’ll make you an instant expert.
The Best Ingredients: Whey and Casein
Turns out, the top powdered proteins come from a cow
What are they?
Whey and casein are the primary proteins found in milk. In fact, about 20 percent of the protein in milk is whey, and the other 80 percent is casein.
What’s the diff?
Both are high-quality proteins, but whey is known as a “fast protein.” That’s because it’s quickly broken down into amino acids and absorbed into your bloodstream. This makes it a very good protein to consume after your workout. Casein, on the other hand, is digested more slowly, so it’s ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time—such as between meals or while you sleep.
Which one?
Try a blend. Either type of protein will provide your muscles with the raw materials for growth, but combining whey and casein them allows you to optimize your protein intake no matter when you down a shake.
The Men’s Health recommendation:
Nitrean from AtLarge Nutrition. It’s a best whey-casein blend you’ll find anywhere. And remember: Protein isn’t just good for building muscles; it’s also key for fat loss, since it helps you maintain your muscle as you burn off the flab. Plus, it’s satiating—so adding more protein to your diet allows you to eat less without feeling deprived.
Soy: The Other Protein
Although it’s been promoted as a health food by the soy industry, this protein has a potential downside. Isoflavones, the active compounds in soy, have been shown to raise estrogen levels in men, and to negatively impact thyroid function, when consumed in high amounts. Though eating soybeans or some tofu won’t likely have this type of impact, it’s possible to down enough soy through supplementation to experience the effect. If a soy protein is listed as the first or second ingredient on the label, choose another product.
The Label Decoder
To most guys, the ingredients list of a protein powder might as well be written in Sanskrit. That’s because it often contains several subtypes of whey, casein, egg, and even soy protein. Here’s how to read the label like a chemist.
Concentrate: The cheapest form of most proteins. It contains slightly higher amounts of fat and carbohydrate than more pure versions and can be clumpy and hard to mix by hand; however, it provides the same basic muscle-building benefits. In the case of casein, it’s referred to as “caseinate.”
Isolate: A protein that’s more pure than concentrate—meaning it contains lower amounts of fat and carbohydrate—and is also easier to mix.
Hydrosylate, or hydrolyzed protein: A protein that’s been broken down into smaller fractions than are in a concentrate or isolate, allowing it to be absorbed into your bloodstream more quickly. However, when it comes to casein hydrosylate, this defeats the purpose, since the benefit of casein is that it absorbs slowly.
Micellar casein, or isolated casein peptides: An expensive but easy-to-mix proteincomposed almost entirely of pure casein, ensuring slow and steady absorption.
Milk protein: An ingredient that has the composition of natural milk protein (roughly 80 percent casein and 20 percent whey).
Egg-white protein: Like whey and casein, an excellent high-quality protein. It’s sometimes called “instantized egg albumin” on the label.
Protein
This article is from 'Men's Health' magazine and it is aimed at men but I think that women can benefit from this information too.
If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. Really strong.
But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That's why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down. And be sure to stock your kitchen with the 125 best foods for men to build muscle and burn fat.
Truth No. 1: You need more
Think big. Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That's 139 grams for a 180-pound man.
Men who work out five or more days a week for an hour or longer need 0.55 gram per pound. And men who work out three to five days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.
Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.
And no, that extra protein won't wreck your kidneys: "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," Dr. Tarnopolsky says.
Truth No. 2: It's not all the same
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. Animal protein is complete—it contains the right proportions of the essential amino acids your body can't synthesize on its own.
It's possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you'll need to consume 20 percent to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight.
So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish.
But remember, if you're struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood-sugar roller coaster that leaves you hungry later. So go ahead and eat these eight fatty foods that are good for you without guilt.
Truth No. 3: Timing is everything
"At any given moment, even at rest, your body is breaking down and building protein," says Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut. Every time you eat at least 30 grams of protein, Layman says, you trigger a burst of protein synthesis that lasts about three hours.
But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake.
Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It's like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: "There's only so much you can put in to maximize performance; the rest is spillover."
Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. (For an easy and delicious way to meet this goal, try these 50 protein-packed dishes that are ready in 20 minutes or less.) People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. Ending the day with a steak dinner doesn't have the same appetite-quenching effect, Layman says.
Truth No. 4: Workouts require fuel
Every guy in the gym knows he should consume some protein after a workout. But how much, and when? "When you work out, your muscles are primed to respond to protein," Volek says, "and you have a window of opportunity to promote muscle growth."
Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won't use your stored protein for energy; you'll rely instead on the carbs to replenish you.
One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of postworkout protein to maximize muscle growth. (See "5 Gym-Friendly Protein All-Stars," below and this list of the 15 best fitness foods.)
You're doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. "If you're lifting weights and you don't consume protein, it's almost counterproductive," says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.
Truth No. 5: Powders are for everyone
Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast-absorbing, high-quality kind like whey-protein powder (derived from milk): "It appears in your bloodstream 15 minutes after you consume it," Volek says.
Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: "It's more than a building block of protein—it actually activates protein synthesis," Volek says. Whey contains 10 percent leucine while other animal-based proteins have as little as 5 percent. (Consult the Men's Health Protein-Powder Primer to learn how to navigate your supplement store.)
Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. "Casein should help you maintain a positive protein balance during the night," says Volek. Building muscle while you sleep? Thanks to protein, anything's possible.
5 Gym-friendly protein all-stars
The muscle-building ideal is 20 grams, half before and half after your workout.
1. Chicken, turkey, or tuna (3 oz, 14-22 grams protein, 66-100 calories): Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.
2. Eggs (three, 19 grams protein, 232 calories): They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.
3. Chocolate 2 percent milk (16 oz, about 17 grams protein, 333 calories): Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle.
4. Whey powder (30 g scoop, 24 grams protein, 110 calories): This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.
5. Greek yogurt (5.3 oz container, 15 grams protein, 80 calories): Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries or nuts.
Here is the link if you want to read more...
http://health.msn.com/fitness/mens-fitness/articlepage.aspx?cp-documentid=100255976
Provided by Men's Health
If you are what you eat, what does that make a vegan? A string-bean, milquetoast kind of a guy? Of course not—and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. Really strong.
But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That's why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down. And be sure to stock your kitchen with the 125 best foods for men to build muscle and burn fat.
Truth No. 1: You need more
Think big. Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That's 139 grams for a 180-pound man.
Men who work out five or more days a week for an hour or longer need 0.55 gram per pound. And men who work out three to five days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.
Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.
And no, that extra protein won't wreck your kidneys: "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," Dr. Tarnopolsky says.
Truth No. 2: It's not all the same
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. Animal protein is complete—it contains the right proportions of the essential amino acids your body can't synthesize on its own.
It's possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you'll need to consume 20 percent to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight.
So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish.
But remember, if you're struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood-sugar roller coaster that leaves you hungry later. So go ahead and eat these eight fatty foods that are good for you without guilt.
Truth No. 3: Timing is everything
"At any given moment, even at rest, your body is breaking down and building protein," says Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut. Every time you eat at least 30 grams of protein, Layman says, you trigger a burst of protein synthesis that lasts about three hours.
But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake.
Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It's like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: "There's only so much you can put in to maximize performance; the rest is spillover."
Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. (For an easy and delicious way to meet this goal, try these 50 protein-packed dishes that are ready in 20 minutes or less.) People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. Ending the day with a steak dinner doesn't have the same appetite-quenching effect, Layman says.
Truth No. 4: Workouts require fuel
Every guy in the gym knows he should consume some protein after a workout. But how much, and when? "When you work out, your muscles are primed to respond to protein," Volek says, "and you have a window of opportunity to promote muscle growth."
Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won't use your stored protein for energy; you'll rely instead on the carbs to replenish you.
One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of postworkout protein to maximize muscle growth. (See "5 Gym-Friendly Protein All-Stars," below and this list of the 15 best fitness foods.)
You're doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. "If you're lifting weights and you don't consume protein, it's almost counterproductive," says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.
Truth No. 5: Powders are for everyone
Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast-absorbing, high-quality kind like whey-protein powder (derived from milk): "It appears in your bloodstream 15 minutes after you consume it," Volek says.
Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: "It's more than a building block of protein—it actually activates protein synthesis," Volek says. Whey contains 10 percent leucine while other animal-based proteins have as little as 5 percent. (Consult the Men's Health Protein-Powder Primer to learn how to navigate your supplement store.)
Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. "Casein should help you maintain a positive protein balance during the night," says Volek. Building muscle while you sleep? Thanks to protein, anything's possible.
5 Gym-friendly protein all-stars
The muscle-building ideal is 20 grams, half before and half after your workout.
1. Chicken, turkey, or tuna (3 oz, 14-22 grams protein, 66-100 calories): Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.
2. Eggs (three, 19 grams protein, 232 calories): They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.
3. Chocolate 2 percent milk (16 oz, about 17 grams protein, 333 calories): Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal postworkout beverage for building muscle.
4. Whey powder (30 g scoop, 24 grams protein, 110 calories): This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.
5. Greek yogurt (5.3 oz container, 15 grams protein, 80 calories): Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavor, drop in a few berries or nuts.
Here is the link if you want to read more...
http://health.msn.com/fitness/mens-fitness/articlepage.aspx?cp-documentid=100255976
Provided by Men's Health
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