(From Health.com newsletter)
Your toothbrush
The human mouth contains about 100 million microbes per milliliter of saliva, Schmidt says. Those microbes eat the same food you do, and when you brush, food particles and bacteria stick to your toothbrush. The unhappy result: an overgrowth of germs on your brush.
Simple fix: After brushing, rinse your toothbrush with hot water and stand it up in a water glass to air-dry, says Margaret Lewin, MD, a clinical assistant professor of medicine at Cornell University and medical director
of the insurance company Cinergy Health. Don’t lay it on the counter, where it can gather other bathroom germs, and don’t store it in a travel case, where bacteria can thrive in the moisture. You can even clean your toothbrush in the dishwasher once in a while.
Sometimes I pour a little alcohol in a dixie cup and swish our toothbrushes in it for a few seconds and then rinse the toothbrushes well.
Saturday, February 27, 2010
Cleaning Tips
From Health.com newsletter
Your toothbrush
The human mouth contains about 100 million microbes per milliliter of saliva, Schmidt says. Those microbes eat the same food you do, and when you brush, food particles and bacteria stick to your toothbrush. The unhappy result: an overgrowth of germs on your brush.
Simple fix: After brushing, rinse your toothbrush with hot water and stand it up in a water glass to air-dry, says Margaret Lewin, MD, a clinical assistant professor of medicine at Cornell University and medical director
of the insurance company Cinergy Health. Don’t lay it on the counter, where it can gather other bathroom germs, and don’t store it in a travel case, where bacteria can thrive in the moisture. You can even clean your toothbrush in the dishwasher once in a while.
Your toothbrush
The human mouth contains about 100 million microbes per milliliter of saliva, Schmidt says. Those microbes eat the same food you do, and when you brush, food particles and bacteria stick to your toothbrush. The unhappy result: an overgrowth of germs on your brush.
Simple fix: After brushing, rinse your toothbrush with hot water and stand it up in a water glass to air-dry, says Margaret Lewin, MD, a clinical assistant professor of medicine at Cornell University and medical director
of the insurance company Cinergy Health. Don’t lay it on the counter, where it can gather other bathroom germs, and don’t store it in a travel case, where bacteria can thrive in the moisture. You can even clean your toothbrush in the dishwasher once in a while.
Cleaning Tips
From Health.com newsletter
1. Kitchen sink, countertop, and sponges
There are lots of places for germs to hang out in the kitchen, including the drain in your sink (typically home to more than 500,000 bacteria per square inch), the countertop (a welcome mat for food crumbs and meat juices), and the sponges, rags, scrubbers, and towels you use for cleaning (roughly 70% harbor microbes like E. coli, the bacteria responsible for most urinary tract infections). But for every germy hot spot in the kitchen, there’s a smart and simple way to clean up.
Simple Fix: After you rinse or cook food, clean the sink, counters, and faucet with soap and water or an antibacterial cleanser. (Water washes germs away. A cleanser with bleach kills the germs.) It’s tempting to leave your cleaning implement—a damp rag or sponge—hanging around to use the next day, but that could create a germ breeding ground, says Michael G. Schmidt, PhD, professor and vice chairman of the Department of Microbiology and Immunology at the Medical University of South Carolina.
Instead, sanitize your sponge or brush in the dishwasher and your dishrags in the washing machine. To really disinfect the sink and drain, clean them twice a week with a solution of one tablespoon of bleach and one quart of water: scrub the basin, then pour the solution down the drain.
I have also heard that 1:30 minutes in the microwave will kill bacteria.
1. Kitchen sink, countertop, and sponges
There are lots of places for germs to hang out in the kitchen, including the drain in your sink (typically home to more than 500,000 bacteria per square inch), the countertop (a welcome mat for food crumbs and meat juices), and the sponges, rags, scrubbers, and towels you use for cleaning (roughly 70% harbor microbes like E. coli, the bacteria responsible for most urinary tract infections). But for every germy hot spot in the kitchen, there’s a smart and simple way to clean up.
Simple Fix: After you rinse or cook food, clean the sink, counters, and faucet with soap and water or an antibacterial cleanser. (Water washes germs away. A cleanser with bleach kills the germs.) It’s tempting to leave your cleaning implement—a damp rag or sponge—hanging around to use the next day, but that could create a germ breeding ground, says Michael G. Schmidt, PhD, professor and vice chairman of the Department of Microbiology and Immunology at the Medical University of South Carolina.
Instead, sanitize your sponge or brush in the dishwasher and your dishrags in the washing machine. To really disinfect the sink and drain, clean them twice a week with a solution of one tablespoon of bleach and one quart of water: scrub the basin, then pour the solution down the drain.
I have also heard that 1:30 minutes in the microwave will kill bacteria.
Mold
(U C Berkeley Wellness)
Sometimes I do question whether it is safe to eat something that may have a tiny bit of mold on it, my motto is 'when in doubt, throw it out'! The following is a helpful guide.
Can you cut off the bad art and eat the rest? Some molds are safe, some harmful. The molds that are an essential part of blue cheeses are safe, but the fuzzy molds on some foods can be toxic. Molds on grains are generally the worst. Mold toxins can't be destroyed by cooking.
Don't buy any produce with mold on it.
Keep foods refrigerated - that discourages mold.
Keep produce dry and wash it only when ready to eat it. Moisture promotes mold.
Throw out moldy bread and grain products, moldy meats, nuts, peanut butter or other type of nut butter, soft cheese, yogurt, jams, syrups, applesauce or other canned fruits, leftovers, and soft fruit such as melons or peaches.
Discard small fruits if moldy, if a few berries are moldy, it's OK to eat the rest but look them over carefully.
It's OK to cut a small area of mold out of a large hard fruit or vegetable, such as an apple, potato, cauliflower, or onion. But cut widely.
It's OK to cut mold off hard cheese which has less moisture, cut at least an inch away from the mold. Discard if very moldy.
Sometimes I do question whether it is safe to eat something that may have a tiny bit of mold on it, my motto is 'when in doubt, throw it out'! The following is a helpful guide.
Can you cut off the bad art and eat the rest? Some molds are safe, some harmful. The molds that are an essential part of blue cheeses are safe, but the fuzzy molds on some foods can be toxic. Molds on grains are generally the worst. Mold toxins can't be destroyed by cooking.
Don't buy any produce with mold on it.
Keep foods refrigerated - that discourages mold.
Keep produce dry and wash it only when ready to eat it. Moisture promotes mold.
Throw out moldy bread and grain products, moldy meats, nuts, peanut butter or other type of nut butter, soft cheese, yogurt, jams, syrups, applesauce or other canned fruits, leftovers, and soft fruit such as melons or peaches.
Discard small fruits if moldy, if a few berries are moldy, it's OK to eat the rest but look them over carefully.
It's OK to cut a small area of mold out of a large hard fruit or vegetable, such as an apple, potato, cauliflower, or onion. But cut widely.
It's OK to cut mold off hard cheese which has less moisture, cut at least an inch away from the mold. Discard if very moldy.
Thursday, February 25, 2010
PASTA WITH TOMATO SAUCE
I tried this new recipe with a wheat/gluten free pasta and it came out great! It is not as spicy as I usually make.
1 tbsp butter
1 tbsp olive oil
1 package of prosciutto, about 1/4 cup
1 onion 3/4 cup
1 bay leaf
pinch red pepper flakes
salt and pepper to taste
3-5 cloves minced garlic
2 tbsp tomato paste
3 tbsp chopped oil pack sun-dried tomatoes
1/4 cup white wine
28 oz can crushed tomatoes
1/2 cup half and half
1/4 cup fresh chopped basil
parmesan cheese
Melt butter and oil. Saute onion, proscuitto, bay leaf, pepper flakes 5 minutes, add garlic, S & P, stir in tomato paste and sun dried tomatoes and cook another 2 minutes. Add wine and cook 2 minutes. Add canned tomatoes and simmer 30 minutes.
Boil pasta.
Remove bay leaf. I chose to use my hand blender to smooth out the sauce then add half and half and more S & P to your taste. Stir in basil. Ladle sauce over your favorite pasta and sprinkle with lots of Parmesan cheese.
I used a wheat free pasta which has a slightly chewier texture which we loved, it is made with brown rice.
We lapped up the sauce with our French bread! Hope you like it, please feel free to comment.
1 tbsp butter
1 tbsp olive oil
1 package of prosciutto, about 1/4 cup
1 onion 3/4 cup
1 bay leaf
pinch red pepper flakes
salt and pepper to taste
3-5 cloves minced garlic
2 tbsp tomato paste
3 tbsp chopped oil pack sun-dried tomatoes
1/4 cup white wine
28 oz can crushed tomatoes
1/2 cup half and half
1/4 cup fresh chopped basil
parmesan cheese
Melt butter and oil. Saute onion, proscuitto, bay leaf, pepper flakes 5 minutes, add garlic, S & P, stir in tomato paste and sun dried tomatoes and cook another 2 minutes. Add wine and cook 2 minutes. Add canned tomatoes and simmer 30 minutes.
Boil pasta.
Remove bay leaf. I chose to use my hand blender to smooth out the sauce then add half and half and more S & P to your taste. Stir in basil. Ladle sauce over your favorite pasta and sprinkle with lots of Parmesan cheese.
I used a wheat free pasta which has a slightly chewier texture which we loved, it is made with brown rice.
We lapped up the sauce with our French bread! Hope you like it, please feel free to comment.
Food For Babies
This is a condensed summary about milk taken from 'Healing with Whole Foods"
Milk
During the first 6 months the ideal diet is nearly all mothers milk. Starting about 6 months, pureed vegetables and other foods are accepted and milk consumption may naturally and gradually decrease to 50% of the diet at the age of one year. Preferred milk choices are
1.Mothers milk
2.Organic goat's milk
3.Highest quality milk replacement formula
4.Organic unhomogenized cow's milk
Milk is best taken by itself. digestion in children and babies is highly responsive and sensitive.
Dairy Quality is a vital issue to consider. There is a high percentage of pesticides, hormones and antibotics found in animal milk.
For infant nutrition, mother's milk is nearly always superior. Avoid low-fat dairy; full-fat dairy aids utilization of fat soluable vitamins A & D for bone development and maintenance.
Milk does not combine well with other foods at the same meal. It is best taken alone, and should not be drunk cold.
Chlorophyll foods such as green vegetables increase the usefulness of dairy products. Commercially pasteurized milk should be brought to a boil to sterilize the milk to destroy bacteria and breaks down protein chains which makes it easier to assimilate and may cause fewer allergic reactions. Avoid homogenized milk.
Children with an intolerance to milk digest fermented or soured milk products more easily, as does everyone.
Milk of goat origin is usually more healthful than cow's milk.
Children should avoid dairy foods if they cause allergies or mucus problems.
Milk
During the first 6 months the ideal diet is nearly all mothers milk. Starting about 6 months, pureed vegetables and other foods are accepted and milk consumption may naturally and gradually decrease to 50% of the diet at the age of one year. Preferred milk choices are
1.Mothers milk
2.Organic goat's milk
3.Highest quality milk replacement formula
4.Organic unhomogenized cow's milk
Milk is best taken by itself. digestion in children and babies is highly responsive and sensitive.
Dairy Quality is a vital issue to consider. There is a high percentage of pesticides, hormones and antibotics found in animal milk.
For infant nutrition, mother's milk is nearly always superior. Avoid low-fat dairy; full-fat dairy aids utilization of fat soluable vitamins A & D for bone development and maintenance.
Milk does not combine well with other foods at the same meal. It is best taken alone, and should not be drunk cold.
Chlorophyll foods such as green vegetables increase the usefulness of dairy products. Commercially pasteurized milk should be brought to a boil to sterilize the milk to destroy bacteria and breaks down protein chains which makes it easier to assimilate and may cause fewer allergic reactions. Avoid homogenized milk.
Children with an intolerance to milk digest fermented or soured milk products more easily, as does everyone.
Milk of goat origin is usually more healthful than cow's milk.
Children should avoid dairy foods if they cause allergies or mucus problems.
Deepak Chopra article
Interesting article...
In today's society, it's normal to be on a multitude of medications to aid your health—but are all of those pills necessary? Deepak Chopra explains how you may have the power to heal your body with increased mind-body awareness.
Some years ago, while researching cases where patients spontaneously recovered from cancer—an occurrence that remains unexplained—I hit upon a striking fact. There is no consistent thing that such patients do, no single technique drug or alternative therapy. Some prayed, some became Buddhists, some turned to coffee enemas or grape juice. There was no consistency at all and no scientific evidence that a magical substance had been found.
But those who recovered against all odds did have one thing in common. At a certain point, people who are inexplicably cured know they are going to recover—their doubts and fears lift. With great conviction, they realize that they are no longer in danger. (To be clear, we are talking about a strong correlation, not a fact that applies to everyone.)
This certainty is like becoming your own placebo. What would that mean?
Placebo is Latin for "I shall please," which is a good way of describing how the placebo effect works. A doctor offers a patient a powerful drug with the assurance that it will relieve the patient's symptoms. (The effect isn't limited to drugs, however, which is important to remember. Anything you believe in can act as a placebo.) The patient, as promised, gets relief. But, in reality, the doctor has prescribed a harmless, inert substance like a sugar pill. Where did the patient's relief come from?
It came from the mind telling the body to get well. To do that, the mind must be convinced that healing is about to occur. The big problem with the placebo effect, which is known to operate in 30 percent of cases, on average, is that the first step is deception. The doctor is misleading the patient, and that has proven to be an enormous roadblock. No ethical physician would regularly deny best care to a patient, offering innocuous substitutes instead, even though in some cases (such as mild to moderate depression) some studies show that drugs are likely to be no more effective than a placebo. This means, by the way, that the unpredictability of the placebo effect is also shared by drugs. The notion that pharmaceuticals act the same way for all patients is an enormous myth.
Ask yourself the most important question: Can you be your own placebo without using deception? If you give yourself a sugar pill, you know in advance that it offers no relief. Is that the end of it?
By no means. Mind-body medicine depends on freeing the mind from its doubts so that people can attain wellness by knowing more about the mind-body connection, not less. Instead of using deception, which keeps the patient in the dark, we need healing based on more awareness—more light—in the patient's life.
To be your own placebo is the same as freeing up the healing power of the mind-body connection. Instead of wondering how 30 percent of patients benefit from the placebo effect, we need to shift our focus and ask about the 70 percent who don't.
Mind-body medicine will reach its full potential only when the following holds true:
* The mind contributes to getting well.
* The mind doesn't contribute to getting sick.
* The body is in constant communication with the mind.
* This communication benefits both the physical and mental aspects of being well.
That's the vision we need. In my next piece, I'll discuss how each of these requirements can be fulfilled.
In today's society, it's normal to be on a multitude of medications to aid your health—but are all of those pills necessary? Deepak Chopra explains how you may have the power to heal your body with increased mind-body awareness.
Some years ago, while researching cases where patients spontaneously recovered from cancer—an occurrence that remains unexplained—I hit upon a striking fact. There is no consistent thing that such patients do, no single technique drug or alternative therapy. Some prayed, some became Buddhists, some turned to coffee enemas or grape juice. There was no consistency at all and no scientific evidence that a magical substance had been found.
But those who recovered against all odds did have one thing in common. At a certain point, people who are inexplicably cured know they are going to recover—their doubts and fears lift. With great conviction, they realize that they are no longer in danger. (To be clear, we are talking about a strong correlation, not a fact that applies to everyone.)
This certainty is like becoming your own placebo. What would that mean?
Placebo is Latin for "I shall please," which is a good way of describing how the placebo effect works. A doctor offers a patient a powerful drug with the assurance that it will relieve the patient's symptoms. (The effect isn't limited to drugs, however, which is important to remember. Anything you believe in can act as a placebo.) The patient, as promised, gets relief. But, in reality, the doctor has prescribed a harmless, inert substance like a sugar pill. Where did the patient's relief come from?
It came from the mind telling the body to get well. To do that, the mind must be convinced that healing is about to occur. The big problem with the placebo effect, which is known to operate in 30 percent of cases, on average, is that the first step is deception. The doctor is misleading the patient, and that has proven to be an enormous roadblock. No ethical physician would regularly deny best care to a patient, offering innocuous substitutes instead, even though in some cases (such as mild to moderate depression) some studies show that drugs are likely to be no more effective than a placebo. This means, by the way, that the unpredictability of the placebo effect is also shared by drugs. The notion that pharmaceuticals act the same way for all patients is an enormous myth.
Ask yourself the most important question: Can you be your own placebo without using deception? If you give yourself a sugar pill, you know in advance that it offers no relief. Is that the end of it?
By no means. Mind-body medicine depends on freeing the mind from its doubts so that people can attain wellness by knowing more about the mind-body connection, not less. Instead of using deception, which keeps the patient in the dark, we need healing based on more awareness—more light—in the patient's life.
To be your own placebo is the same as freeing up the healing power of the mind-body connection. Instead of wondering how 30 percent of patients benefit from the placebo effect, we need to shift our focus and ask about the 70 percent who don't.
Mind-body medicine will reach its full potential only when the following holds true:
* The mind contributes to getting well.
* The mind doesn't contribute to getting sick.
* The body is in constant communication with the mind.
* This communication benefits both the physical and mental aspects of being well.
That's the vision we need. In my next piece, I'll discuss how each of these requirements can be fulfilled.
Tuesday, February 23, 2010
Vitamin Supplements for Women
Taken from an article in 'Prevention' email alerts. I believe it is important to take supplements daily, because we realistically do not get all the needed vitamins and minerals on a daily basis. Here are some simple rules to follow and I added the link if you want more information. Also always check with your doctor if you have any health issues.
Supplements 1,2,3
Think taking supplements is complicated? It doesn't have to be. Follow these simple guidelines and you can be confident that your nutritional needs are covered.
1. Take a moderate-dose multiple vitamin and mineral supplement that supplies approximately 100% of the daily value for a wide range of nutrients.
2. If you don't consume at least three servings of calcium-rich foods daily (such as fat-free milk and yogurt) and lots of magnesium-rich whole grains, wheat germ, soy products, and legumes, consider supplementing your multi with extra calcium and magnesium. (You may also want to supplement with omega-3 fats if your diet is not rich in fish.)
3. You might want to customize this basic program with a few other supplements to meet your personal needs, such as black cohosh if you're battling menopause symptoms or glucosamine for arthritis.
http://www.prevention.com/health/health/natural-remedies/best-vitamins-for-women/article/19b688dc78803110VgnVCM10000013281eac____
Supplements 1,2,3
Think taking supplements is complicated? It doesn't have to be. Follow these simple guidelines and you can be confident that your nutritional needs are covered.
1. Take a moderate-dose multiple vitamin and mineral supplement that supplies approximately 100% of the daily value for a wide range of nutrients.
2. If you don't consume at least three servings of calcium-rich foods daily (such as fat-free milk and yogurt) and lots of magnesium-rich whole grains, wheat germ, soy products, and legumes, consider supplementing your multi with extra calcium and magnesium. (You may also want to supplement with omega-3 fats if your diet is not rich in fish.)
3. You might want to customize this basic program with a few other supplements to meet your personal needs, such as black cohosh if you're battling menopause symptoms or glucosamine for arthritis.
http://www.prevention.com/health/health/natural-remedies/best-vitamins-for-women/article/19b688dc78803110VgnVCM10000013281eac____
Monday, February 22, 2010
My Day at Dreagers Seminar on Gluten/Wheat Free
I was invited to visit the all day seminar at Dreagers in San Mateo yesterday and I chose 2 guest speakers to see. There was several speakers all day. One of them has written several books on wheat/gluten free cooking, by Jacqueline Mallorca. She was great and the head chef from Dreagers assisted her in baking her bread which we all had samples of and it was very good. Speaking of samples the store had plenty of wheat/gluten free samples and I was very impressed at how good everything tasted. The second speaker who invited me to attend was my new naturopathic Doctor, Dr. Laura Enfield. She was fantastic and had great information to share.
Here are a few highlights about gluten;
The most common result of gluten intolerance is 'celiac disease', other symptoms that may be related to an intolerance are; fatigue, headaches, joint/muscle pain, mood disorder, gastrointestinal distress, insomnia, respiratory distress, lactose intolerance, skin disorders to name just a few. According to U.S.News and World report nearly 15-25 percent of consumers are looking for gluten free products. They anticipate a large growth in this area. Dreagers and Whole Foods has quite a growing selection of wheat/gluten free products. I tried a cereal, 'Natures Path', very good and made yeast bread from 'Bob's Red Mill' bread mix and it was great!
So what happens in the body is that it treats gluten like a toxin and inflammation occurs and the body has an immune response. If you have an interest in this subject I would suggest researching on the internet and seeing your doctor to get tested.
Other suggestions she made during the discussion is to take probiotics regularly as the yogurts in the markets have very little active cultures and stay away from the highly sugary ones, buy plain and add your own flavors and sweetness such as honey, agave syrup, maple syrup, organic jams. Also stay away from cow's milk and try other types of milk such as goat, oat, almond, rice, etc. I love the vanilla flavors and use them regularly. Don't eat soy products every day, too much soy is not good for you either.
My motto is eat in moderation and don't deprive yourself of foods unless you have a physical allergy or other ailment or doctors orders. I never would want to give up my morning tea or chocolate!
Here are a few highlights about gluten;
The most common result of gluten intolerance is 'celiac disease', other symptoms that may be related to an intolerance are; fatigue, headaches, joint/muscle pain, mood disorder, gastrointestinal distress, insomnia, respiratory distress, lactose intolerance, skin disorders to name just a few. According to U.S.News and World report nearly 15-25 percent of consumers are looking for gluten free products. They anticipate a large growth in this area. Dreagers and Whole Foods has quite a growing selection of wheat/gluten free products. I tried a cereal, 'Natures Path', very good and made yeast bread from 'Bob's Red Mill' bread mix and it was great!
So what happens in the body is that it treats gluten like a toxin and inflammation occurs and the body has an immune response. If you have an interest in this subject I would suggest researching on the internet and seeing your doctor to get tested.
Other suggestions she made during the discussion is to take probiotics regularly as the yogurts in the markets have very little active cultures and stay away from the highly sugary ones, buy plain and add your own flavors and sweetness such as honey, agave syrup, maple syrup, organic jams. Also stay away from cow's milk and try other types of milk such as goat, oat, almond, rice, etc. I love the vanilla flavors and use them regularly. Don't eat soy products every day, too much soy is not good for you either.
My motto is eat in moderation and don't deprive yourself of foods unless you have a physical allergy or other ailment or doctors orders. I never would want to give up my morning tea or chocolate!
Friday, February 19, 2010
The Truth About Soy and Breast Cancer
This is a great article!
(Berkeley Wellness)
Will eating soy reduce the risk of breast cancer, as some studies suggest? Or might it promote and/or fuel breast cancer, as others warn?
In Asia, women who eat soy foods regularly have much lower rates of breast cancer than Western women, and when they move to the U.S., their rates go up. Researchers hypothesized that something in soybeans may be protective against breast cancer, and their search led them to compounds called isoflavones, plant estrogens that have weak hormonal effects. In lab studies, isoflavones exert a variety of anti-cancer effects.
While this sounds promising, no one knows if soy actually reduces breast cancer risk. Some lab and animal studies suggest that soy’s estrogenic properties could increase breast cancer risk. And the few well-controlled studies that have tracked women’s soy intake and later development of breast cancer have had inconsistent or inconclusive results.
Some points to keep in mind:
• Soy’s effects on breast cancer may depend on when in life it is consumed. Japanese women eat soy throughout life, whereas most American women may have only started eating it in recent years as adults. It’s been proposed that isoflavones act as anti-estrogens in premenopausal women who have high circulating hormone levels. But after menopause, when estrogen levels are low, they may act like estrogens. And any estrogen boost, even if weak, may, at least theoretically, be harmful in such women.
• Soy’s effects in women with breast cancer or those at high risk are unknown. Some preliminary research, though, suggests it may not be as risky as previously feared. If you have or have had breast cancer, the American Cancer Society says you can consume moderate amounts of soy, but should avoid high intakes.
• The optimal amount of dietary soy for breast cancer protection is unknown. The Japanese eat one or two servings a day, on average, and higher amounts might not reduce breast cancer risk further. Moreover, different forms of soy may have different effects.
• There’s little research on breast cancer and soy supplements, which contain concentrated isoflavones and/or soy protein. Most studies have been done on animals or in test tubes.
Bottom line: A moderate amount of soy (one or two servings a day) can be part of a healthy diet. Soy is a good food, especially if it replaces less healthful foods in your diet, such as fatty meat. It’s rich in plant protein, healthful unsaturated fats, fiber, and sometimes calcium. But don’t count on soy to prevent or cure breast cancer. No food can. On the other hand, soy is not likely to cause breast cancer either, and you need not be afraid to eat it.
(Berkeley Wellness)
Will eating soy reduce the risk of breast cancer, as some studies suggest? Or might it promote and/or fuel breast cancer, as others warn?
In Asia, women who eat soy foods regularly have much lower rates of breast cancer than Western women, and when they move to the U.S., their rates go up. Researchers hypothesized that something in soybeans may be protective against breast cancer, and their search led them to compounds called isoflavones, plant estrogens that have weak hormonal effects. In lab studies, isoflavones exert a variety of anti-cancer effects.
While this sounds promising, no one knows if soy actually reduces breast cancer risk. Some lab and animal studies suggest that soy’s estrogenic properties could increase breast cancer risk. And the few well-controlled studies that have tracked women’s soy intake and later development of breast cancer have had inconsistent or inconclusive results.
Some points to keep in mind:
• Soy’s effects on breast cancer may depend on when in life it is consumed. Japanese women eat soy throughout life, whereas most American women may have only started eating it in recent years as adults. It’s been proposed that isoflavones act as anti-estrogens in premenopausal women who have high circulating hormone levels. But after menopause, when estrogen levels are low, they may act like estrogens. And any estrogen boost, even if weak, may, at least theoretically, be harmful in such women.
• Soy’s effects in women with breast cancer or those at high risk are unknown. Some preliminary research, though, suggests it may not be as risky as previously feared. If you have or have had breast cancer, the American Cancer Society says you can consume moderate amounts of soy, but should avoid high intakes.
• The optimal amount of dietary soy for breast cancer protection is unknown. The Japanese eat one or two servings a day, on average, and higher amounts might not reduce breast cancer risk further. Moreover, different forms of soy may have different effects.
• There’s little research on breast cancer and soy supplements, which contain concentrated isoflavones and/or soy protein. Most studies have been done on animals or in test tubes.
Bottom line: A moderate amount of soy (one or two servings a day) can be part of a healthy diet. Soy is a good food, especially if it replaces less healthful foods in your diet, such as fatty meat. It’s rich in plant protein, healthful unsaturated fats, fiber, and sometimes calcium. But don’t count on soy to prevent or cure breast cancer. No food can. On the other hand, soy is not likely to cause breast cancer either, and you need not be afraid to eat it.
Thursday, February 18, 2010
Healthy Tidbits
Green Tea
I am sure you have heard about the health benefits of green tea and tea in general.
Green tea does not undergo fermentation, so it's closest to a straight form the tree state. Less processing produces a fresh grassy flavor that's relatively low in caffeine, it has about 50 mg per cup, compared to 175 mg in coffee and loaded with cancer fighting antioxidants. I grew up with Irish grandparents and started drinking tea as a very young child. I have members of that side of the family that are still alive and kicking in their 80s. Maybe its the tea, who knows. Green tea's antioxidants may also help the heart by reducing levels of LDL (bad) cholesterol and relaxing the arteries to improve blood flow. It also has anti bacterial properties which may stave off gum disease and tooth decay. Add a little honey, which also has antibacterial properties.
When brewing tea, use nearly boiling water as boiling water may leach away healthy compounds.
Black and white teas are also beneficial, most white teas have the least amount of caffeine.
Grape Juice
Did you know that grape juice, like wine, has antioxidant compounds that reduce LDL cholesterol and the chance of blood clots. Flavonoids in grape juice also help increase HDL (good) cholesterol and lower blood pressure. If you opt for wine,keep it to about one glass a day.
I am sure you have heard about the health benefits of green tea and tea in general.
Green tea does not undergo fermentation, so it's closest to a straight form the tree state. Less processing produces a fresh grassy flavor that's relatively low in caffeine, it has about 50 mg per cup, compared to 175 mg in coffee and loaded with cancer fighting antioxidants. I grew up with Irish grandparents and started drinking tea as a very young child. I have members of that side of the family that are still alive and kicking in their 80s. Maybe its the tea, who knows. Green tea's antioxidants may also help the heart by reducing levels of LDL (bad) cholesterol and relaxing the arteries to improve blood flow. It also has anti bacterial properties which may stave off gum disease and tooth decay. Add a little honey, which also has antibacterial properties.
When brewing tea, use nearly boiling water as boiling water may leach away healthy compounds.
Black and white teas are also beneficial, most white teas have the least amount of caffeine.
Grape Juice
Did you know that grape juice, like wine, has antioxidant compounds that reduce LDL cholesterol and the chance of blood clots. Flavonoids in grape juice also help increase HDL (good) cholesterol and lower blood pressure. If you opt for wine,keep it to about one glass a day.
Wednesday, February 17, 2010
Harmonal Balance
As women get older we often develop hormonal imbalances. One problem is calcium retention. To counter hormonal imbalance and the associated calcium loss, doctors have prescribed the hormone estrogen. When used in large amounts, it has been known to increase the likelihood of cancers of the breast, ovaries, and uterus. But even in small amounts, studies indicate a dramatic increased risk of strokes, heart attacks and breast cancer. Other options exist for improving hormonal balances. One is the regular use of herbs as a food supplement. The Chinese herb 'dang gui'root is so effective at regulating hormonal imbalance that it will often completely relieve hot flashes and other symptoms of menopause. It also helps in the prevention of calcium loss due to hormonal deficiency.
(taken from my favorite book, 'Healing with Whole Foods')
When I decided to go off hormone therapy, I decided to try acupuncture and Chinese herbs. It worked great. I still take a combination of Chinese herbs which includes 'dang gui'. I also take a combo for sleep, since that is a problem after menopause also, called 'Calm Spirit', which also works very well with no morning side effects.
(taken from my favorite book, 'Healing with Whole Foods')
When I decided to go off hormone therapy, I decided to try acupuncture and Chinese herbs. It worked great. I still take a combination of Chinese herbs which includes 'dang gui'. I also take a combo for sleep, since that is a problem after menopause also, called 'Calm Spirit', which also works very well with no morning side effects.
Tuesday, February 16, 2010
Heart Health
With National Heart Month in February, there's no better time to commit to getting a healthier heart. Top experts share their best advice for every age.
In Your 20s
Establish good habits now and they'll keep you healthy for years to come.
Don't start smoking. It's a no-brainer, yes, but surveys show that women who take up smoking most often do so in their early 20s (not their teens, as used to be true). If you already smoke, get serious about kicking the habit. The sooner you do, the easier it will be.
Make time for exercise. Staying in shape is the cornerstone of maintaining a healthy weight and keeping heart disease at bay. Put it in your schedule as you would any appointment.
Drink in moderation. True, much-touted studies have suggested alcohol consumption may protect against heart disease. But women in their 20s are at low risk of heart attack, so the downsides of drinking far outweigh any benefits. If you drink, limit your intake to one glass of wine, beer, or spirits a day.
Treat depression and anxiety. "There's good evidence that depression and anxiety increase the risk of heart disease in women," says C. Noel Bairey Merz, director of the Women's Heart Center at the Cedars-Sinai Heart Institute, in Los Angeles. Mental-health issues may make it harder for women to follow a healthy lifestyle and may even harm the heart directly. It's best to seek help early.
In Your 30s
This is the time when it's key to assess your risk factors and learn the basics of heart-disease prevention. Know your family history. If relatives have had early heart attacks, it's a warning that you could be at risk. The more you know about your inherited potential for heart disease and any other health problems, the better you will be able to target your prevention efforts. To create a simple online record, visit familyhistory.hhs.gov.
Be a good role model. As busy as your life may be, try to eat well and keep up the exercise regime you started in your 20s. It's worth it to carve out the time -- you'll have more energy. If you have kids, "know that mothers play a big role in setting an example by being active and serving healthy meals," Gordon says. Exercise as a family -- go for long bike rides together or run with a jogging stroller.
Learn CPR. "Many women who are in their 30s are caring for young children as well as aging parents," says Michele Voeltz, an assistant professor of medicine, division of cardiology, at Emory University School of Medicine, in Atlanta. Knowing cardiopulmonary resuscitation (CPR) can save lives; 69 percent of people who suffer heart attacks outside a hospital don't get CPR.
In Your 40s
Even if you haven't always led a healthy life, there's still time to help ward off heart disease and strokes.
Ramp up your activity level. Most of us become less active with age and put on a little weight -- changes that really accelerate after age 45, say University of Houston researchers who followed 3,429 women for 32 years. It's more crucial than ever to find an activity you truly enjoy -- swimming, kickboxing, speed-walking -- and stick with it.
Know your risk. "Risk factors for heart disease, such as high cholesterol, elevated blood pressure, and insulin resistance, tend to show up in women when they're in their 40s," Voeltz says. If you don't know your numbers yet, now is the time to get tested. "If you're in your 40s and have even just one risk factor," Gordon says, "you face increased danger of heart disease."
Set goals for reducing risks. If you need to improve your cholesterol, blood pressure, or body mass index, discuss a realistic plan with your doctor. Then schedule a follow-up appointment to measure your progress.
In Your 50s
This is the decade when most women go through menopause and lose the protection of estrogen. Just being 55 or older is now considered an independent risk factor for heart disease in women, but you can still lower your risk.
Take precautions. If you haven't had much success achieving your top health goals through lifestyle changes, talk to a doctor about medications such as cholesterol-lowering drugs or blood-pressure pills.
Ask about low-dose aspirin. Regularly taking one could reduce your risk of stroke by up to 25 percent, according to the Women's Health Study, sponsored by the National Heart, Lung and Blood Institute. Many experts say it's best to start an aspirin regimen in your mid-50s.
Keep calories in check. After menopause, women typically burn 500 fewer calories a month. That adds up, but the metabolism shortfall can be countered by adding a little more aerobic exercise to weekly workouts and drinking less alcohol -- it's more important than ever to stick with just one glass of it a day.
In Your 60s+
Although this is when cardiovascular disease is most likely to develop, staying on top of your health can prevent serious problems.
Mind the signs. When the National Institute of Nursing Research studied 515 women who had suffered heart attacks, they discovered 95 percent were aware of suspicious symptoms about a month before. Taking those signs seriously and getting medical help could have headed off full-fledged attacks. Common red flags include chest pain, indigestion, weakness in the arms, shortness of breath, and unexplained fatigue. Because heart-attack symptoms vary, pay attention to abrupt changes in how you feel, especially fatigue or weakness that makes usual activities difficult.
Consider screening tests. A variety of evaluations, from treadmill stress tests to scans that detect calcium buildup in arteries, can alert doctors to trouble. "There's no one test that's right for everyone, though," Voeltz says, "and many are being overused." If a physician recommends a particular test, ask why -- and why it's right for you.
Look into supplements. As we age, our bodies are less able to absorb vital nutrients, including some that protect against heart disease. That's why the food pyramid for people over 70 puts calcium, vitamin B12, and vitamin D at the top of the triangle as crucial nutrients for seniors. You can find additional information at nutrition.tufts.edu (search for "older adults food pyramid").
Join a clinical trial. For years, critics faulted researchers for not studying heart disease in women. Now many studies of women are under way, but they're often short on volunteers. Check out the National Institutes of Health's database of current health trials at clinicaltrials.gov. "One of the most important things a woman can do to improve diagnosis and treatment for all women," Voeltz says, "is participate in research.
(From Martha Stewart Living, February 2010)
In Your 20s
Establish good habits now and they'll keep you healthy for years to come.
Don't start smoking. It's a no-brainer, yes, but surveys show that women who take up smoking most often do so in their early 20s (not their teens, as used to be true). If you already smoke, get serious about kicking the habit. The sooner you do, the easier it will be.
Make time for exercise. Staying in shape is the cornerstone of maintaining a healthy weight and keeping heart disease at bay. Put it in your schedule as you would any appointment.
Drink in moderation. True, much-touted studies have suggested alcohol consumption may protect against heart disease. But women in their 20s are at low risk of heart attack, so the downsides of drinking far outweigh any benefits. If you drink, limit your intake to one glass of wine, beer, or spirits a day.
Treat depression and anxiety. "There's good evidence that depression and anxiety increase the risk of heart disease in women," says C. Noel Bairey Merz, director of the Women's Heart Center at the Cedars-Sinai Heart Institute, in Los Angeles. Mental-health issues may make it harder for women to follow a healthy lifestyle and may even harm the heart directly. It's best to seek help early.
In Your 30s
This is the time when it's key to assess your risk factors and learn the basics of heart-disease prevention. Know your family history. If relatives have had early heart attacks, it's a warning that you could be at risk. The more you know about your inherited potential for heart disease and any other health problems, the better you will be able to target your prevention efforts. To create a simple online record, visit familyhistory.hhs.gov.
Be a good role model. As busy as your life may be, try to eat well and keep up the exercise regime you started in your 20s. It's worth it to carve out the time -- you'll have more energy. If you have kids, "know that mothers play a big role in setting an example by being active and serving healthy meals," Gordon says. Exercise as a family -- go for long bike rides together or run with a jogging stroller.
Learn CPR. "Many women who are in their 30s are caring for young children as well as aging parents," says Michele Voeltz, an assistant professor of medicine, division of cardiology, at Emory University School of Medicine, in Atlanta. Knowing cardiopulmonary resuscitation (CPR) can save lives; 69 percent of people who suffer heart attacks outside a hospital don't get CPR.
In Your 40s
Even if you haven't always led a healthy life, there's still time to help ward off heart disease and strokes.
Ramp up your activity level. Most of us become less active with age and put on a little weight -- changes that really accelerate after age 45, say University of Houston researchers who followed 3,429 women for 32 years. It's more crucial than ever to find an activity you truly enjoy -- swimming, kickboxing, speed-walking -- and stick with it.
Know your risk. "Risk factors for heart disease, such as high cholesterol, elevated blood pressure, and insulin resistance, tend to show up in women when they're in their 40s," Voeltz says. If you don't know your numbers yet, now is the time to get tested. "If you're in your 40s and have even just one risk factor," Gordon says, "you face increased danger of heart disease."
Set goals for reducing risks. If you need to improve your cholesterol, blood pressure, or body mass index, discuss a realistic plan with your doctor. Then schedule a follow-up appointment to measure your progress.
In Your 50s
This is the decade when most women go through menopause and lose the protection of estrogen. Just being 55 or older is now considered an independent risk factor for heart disease in women, but you can still lower your risk.
Take precautions. If you haven't had much success achieving your top health goals through lifestyle changes, talk to a doctor about medications such as cholesterol-lowering drugs or blood-pressure pills.
Ask about low-dose aspirin. Regularly taking one could reduce your risk of stroke by up to 25 percent, according to the Women's Health Study, sponsored by the National Heart, Lung and Blood Institute. Many experts say it's best to start an aspirin regimen in your mid-50s.
Keep calories in check. After menopause, women typically burn 500 fewer calories a month. That adds up, but the metabolism shortfall can be countered by adding a little more aerobic exercise to weekly workouts and drinking less alcohol -- it's more important than ever to stick with just one glass of it a day.
In Your 60s+
Although this is when cardiovascular disease is most likely to develop, staying on top of your health can prevent serious problems.
Mind the signs. When the National Institute of Nursing Research studied 515 women who had suffered heart attacks, they discovered 95 percent were aware of suspicious symptoms about a month before. Taking those signs seriously and getting medical help could have headed off full-fledged attacks. Common red flags include chest pain, indigestion, weakness in the arms, shortness of breath, and unexplained fatigue. Because heart-attack symptoms vary, pay attention to abrupt changes in how you feel, especially fatigue or weakness that makes usual activities difficult.
Consider screening tests. A variety of evaluations, from treadmill stress tests to scans that detect calcium buildup in arteries, can alert doctors to trouble. "There's no one test that's right for everyone, though," Voeltz says, "and many are being overused." If a physician recommends a particular test, ask why -- and why it's right for you.
Look into supplements. As we age, our bodies are less able to absorb vital nutrients, including some that protect against heart disease. That's why the food pyramid for people over 70 puts calcium, vitamin B12, and vitamin D at the top of the triangle as crucial nutrients for seniors. You can find additional information at nutrition.tufts.edu (search for "older adults food pyramid").
Join a clinical trial. For years, critics faulted researchers for not studying heart disease in women. Now many studies of women are under way, but they're often short on volunteers. Check out the National Institutes of Health's database of current health trials at clinicaltrials.gov. "One of the most important things a woman can do to improve diagnosis and treatment for all women," Voeltz says, "is participate in research.
(From Martha Stewart Living, February 2010)
FAVORITE TURKEY BURGER
FAVORITE TURKEY BURGER
1.5 # ground turkey (use ground thigh)
1/2 cup grated gruyere cheese or other favorite cheese
4 scallions chopped
1/2 cup fresh ground bread crumbs, not dried, the fresh have more moisture
1/4 cup Dijon mustard
1 clove garlic minced
S&P to taste, I used a dash of garlic pepper salt, or other favorite seasonings
Favorite buns
Feel free to add more cheese or a dash of Worcester sauce
Top with another slice of cheese and your favorite accouterments.
Grill on the BBQ or in the pan and cover for a few minutes to steam. Keeps them moist. Hold in oven. Make sure the temperature is above 165 degrees.
1.5 # ground turkey (use ground thigh)
1/2 cup grated gruyere cheese or other favorite cheese
4 scallions chopped
1/2 cup fresh ground bread crumbs, not dried, the fresh have more moisture
1/4 cup Dijon mustard
1 clove garlic minced
S&P to taste, I used a dash of garlic pepper salt, or other favorite seasonings
Favorite buns
Feel free to add more cheese or a dash of Worcester sauce
Top with another slice of cheese and your favorite accouterments.
Grill on the BBQ or in the pan and cover for a few minutes to steam. Keeps them moist. Hold in oven. Make sure the temperature is above 165 degrees.
Thursday, February 11, 2010
Visualize Your Portion Sizes
Here is a great article to help visualize your portion size, but it is important to remember that growing children, athletes, men, and women needs are all different. My suggestion is to visit a dietitian who can plug into a computer program your own special needs and requirements. That way you can build your personal exercise and food program that you can live with forever and adapt as you need to make changes.
So, how do you know a reasonably sized serving of food when you see it? You can use everyday objects as points of comparison to help you control your serving sizes—which ensures that you don't eat too much or too little. Visualize the objects listed below, and match their equivalents to standard serving sizes when you are planning your meals, eating out, or grabbing a snack:
* Two cups of mixed greens are two baseballs.
* One cup of raw vegetables is a baseball.
* A half cup of cooked vegetables, rice, cereal, couscous, bulgur wheat, beans, tofu, or low-fat cottage cheese is a cupcake or muffin.
* One medium baked potato or sweet potato is a computer mouse.
* For vegetable or fruit juice, 8-10 ounces is about three-quarters of a soda can.
* One medium piece of raw fruit is a tennis ball.
* One cup of berries or chopped fruit is a baseball.
* A fourth of a cup of dried fruit is a golf ball.
* A half of a whole-grain 3-ounce bagel, a half of a whole-wheat English muffin, or a half of a whole-grain hamburger bun is a hockey puck.
* One whole-wheat pita or one whole-wheat flour or corn tortilla is an average-sized saucer.
* Four whole-grain crackers are four tea bags.
* Two low-fat whole-wheat pancakes are two compact discs.
* One cup of milk (skim, low-fat, 1 percent, Lactaid, acidophilus, soy, rice, and nut milks) or one cup of plain, low-fat, sugar-free, or soy yogurt, is a baseball.
* An ounce of hard cheese is a tube of lipstick.
* One vegetarian burger or patty is a lid to a mayonnaise jar.
* One tablespoon of oil (olive, canola, flaxseed, peanut, sesame, walnut, or other oil), salad dressing, mayonnaise, nut butters, nuts, or seeds is one checker.
* When it comes to meat, I recommend 4 ounces—roughly the same size as your checkbook or a deck of cards—as part of a healthy meal.
You can use my system to mind your portion sizes at restaurants, where everything is supersized. By the way, I love it that restaurants are now serving bigger portions! That means I can take half my order home for a meal the next day.
There are other ways to pare down those large restaurant portions: Order an appetizer with a side salad. Split the meal with a friend. Or ask for half an order, with a double order of veggies on the side, as your main course. Another trick I use is to ask for a doggie bag as soon as the server delivers the entrée. Cut the portion in half immediately and place it in the doggie bag, or have the server wrap it up for you. If you let it linger on your plate, you might be tempted to finish off the whole thing.
There’s a definite connection between obesity and obesity-related diseases and the inflated serving sizes at many U.S. restaurants and eateries. It’s very easy to overeat and get fat as a result. So, by all means, go easy on portion sizes. Eat until you are satisfied not stuffed.
(AARP, by Martina Navratilova)
So, how do you know a reasonably sized serving of food when you see it? You can use everyday objects as points of comparison to help you control your serving sizes—which ensures that you don't eat too much or too little. Visualize the objects listed below, and match their equivalents to standard serving sizes when you are planning your meals, eating out, or grabbing a snack:
* Two cups of mixed greens are two baseballs.
* One cup of raw vegetables is a baseball.
* A half cup of cooked vegetables, rice, cereal, couscous, bulgur wheat, beans, tofu, or low-fat cottage cheese is a cupcake or muffin.
* One medium baked potato or sweet potato is a computer mouse.
* For vegetable or fruit juice, 8-10 ounces is about three-quarters of a soda can.
* One medium piece of raw fruit is a tennis ball.
* One cup of berries or chopped fruit is a baseball.
* A fourth of a cup of dried fruit is a golf ball.
* A half of a whole-grain 3-ounce bagel, a half of a whole-wheat English muffin, or a half of a whole-grain hamburger bun is a hockey puck.
* One whole-wheat pita or one whole-wheat flour or corn tortilla is an average-sized saucer.
* Four whole-grain crackers are four tea bags.
* Two low-fat whole-wheat pancakes are two compact discs.
* One cup of milk (skim, low-fat, 1 percent, Lactaid, acidophilus, soy, rice, and nut milks) or one cup of plain, low-fat, sugar-free, or soy yogurt, is a baseball.
* An ounce of hard cheese is a tube of lipstick.
* One vegetarian burger or patty is a lid to a mayonnaise jar.
* One tablespoon of oil (olive, canola, flaxseed, peanut, sesame, walnut, or other oil), salad dressing, mayonnaise, nut butters, nuts, or seeds is one checker.
* When it comes to meat, I recommend 4 ounces—roughly the same size as your checkbook or a deck of cards—as part of a healthy meal.
You can use my system to mind your portion sizes at restaurants, where everything is supersized. By the way, I love it that restaurants are now serving bigger portions! That means I can take half my order home for a meal the next day.
There are other ways to pare down those large restaurant portions: Order an appetizer with a side salad. Split the meal with a friend. Or ask for half an order, with a double order of veggies on the side, as your main course. Another trick I use is to ask for a doggie bag as soon as the server delivers the entrée. Cut the portion in half immediately and place it in the doggie bag, or have the server wrap it up for you. If you let it linger on your plate, you might be tempted to finish off the whole thing.
There’s a definite connection between obesity and obesity-related diseases and the inflated serving sizes at many U.S. restaurants and eateries. It’s very easy to overeat and get fat as a result. So, by all means, go easy on portion sizes. Eat until you are satisfied not stuffed.
(AARP, by Martina Navratilova)
Wednesday, February 10, 2010
Healthy Eating Habits for Children
Many habits are instilled at a very early age. If the mother is peaceful and happy and eats wholesome foods, the child will not only receive nourishing milk, but also experience the harmonious quality of the mother and her healthy diet.
The first solid food will determine what an infant will desire later in life. It is important to share one meal together as a family, usually dinner. A nourishing meal and positive environment is often one of the most important factors in a child's diet. Meal time should not be used for airing greivances or having disagreeable discussions.
Bad for everyone and digestion. Serve a variety of foods and include your child in the preparation of the meal. As they get older take them shopping and have them choose the foods for a meal with your help, and take them through the process from beginning to the end which includes cleanup.
Dish up small servings and let them ask for more. Do not bribe your child with a dessert as a reward. if you withhold dessert as punishment, you will instill the notion that dessert is special, or a forbidden food. Linking sweet rewards to good behavior teaches children to identify food, sweets, with emotional nourishment rather than fuel for the body, which can result in eating disorders.
Another fun idea is to start a vegetable garden, even if it is a small one in pots on your porch. What a great way to taste all kinds of fruits and vegetables and it also teaches the children how and where foods come from.
The first solid food will determine what an infant will desire later in life. It is important to share one meal together as a family, usually dinner. A nourishing meal and positive environment is often one of the most important factors in a child's diet. Meal time should not be used for airing greivances or having disagreeable discussions.
Bad for everyone and digestion. Serve a variety of foods and include your child in the preparation of the meal. As they get older take them shopping and have them choose the foods for a meal with your help, and take them through the process from beginning to the end which includes cleanup.
Dish up small servings and let them ask for more. Do not bribe your child with a dessert as a reward. if you withhold dessert as punishment, you will instill the notion that dessert is special, or a forbidden food. Linking sweet rewards to good behavior teaches children to identify food, sweets, with emotional nourishment rather than fuel for the body, which can result in eating disorders.
Another fun idea is to start a vegetable garden, even if it is a small one in pots on your porch. What a great way to taste all kinds of fruits and vegetables and it also teaches the children how and where foods come from.
Monday, February 8, 2010
JAMBALAYA
JAMBALAYA
Serves 10, I cut the recipe in half for the family
10 sausages, your favorite, thinly sliced ½ to 1 sausage per person
3 tbsp olive oil
2/3 cup chopped red or green bell pepper
2-4 cloves of garlic, minced or sliced
¾ cup chopped parsley
1 cup chopped celery
2- 16oz cans diced tomatoes
2 cups chicken broth
1 cup chopped onions
1-1/2 tsp thyme
2 bay leaves
2 tsp oregano
1 tbsp of Creole seasoning, mix together;
1tsp salt, ½ tsp cayenne pepper, ½ tsp black pepper, 1tsp chili powder, 1tsp garlic powder
2 cups white rice
5 chicken breasts, cut in half or 10 thighs,
and/or 3 lbs raw shrimp, peeled
In a heavy pot sauté sausage, add oil and sauté pepper, garlic, celery, onions 5 minutes. Add rice, then tomatoes, broth, spices. Add rice and chicken and cook covered over low heat for 30 minutes, stirring once or twice. Continue cooking until the chicken is done and the rice has absorbed all the juices and is tender, about 15 minutes. Sprinkle with fresh parsley. Feel free to adjust the 'heat' and other protein ingredients.
Serves 10, I cut the recipe in half for the family
10 sausages, your favorite, thinly sliced ½ to 1 sausage per person
3 tbsp olive oil
2/3 cup chopped red or green bell pepper
2-4 cloves of garlic, minced or sliced
¾ cup chopped parsley
1 cup chopped celery
2- 16oz cans diced tomatoes
2 cups chicken broth
1 cup chopped onions
1-1/2 tsp thyme
2 bay leaves
2 tsp oregano
1 tbsp of Creole seasoning, mix together;
1tsp salt, ½ tsp cayenne pepper, ½ tsp black pepper, 1tsp chili powder, 1tsp garlic powder
2 cups white rice
5 chicken breasts, cut in half or 10 thighs,
and/or 3 lbs raw shrimp, peeled
In a heavy pot sauté sausage, add oil and sauté pepper, garlic, celery, onions 5 minutes. Add rice, then tomatoes, broth, spices. Add rice and chicken and cook covered over low heat for 30 minutes, stirring once or twice. Continue cooking until the chicken is done and the rice has absorbed all the juices and is tender, about 15 minutes. Sprinkle with fresh parsley. Feel free to adjust the 'heat' and other protein ingredients.
Sunday, February 7, 2010
Dining Out
Creola
Ron and I decided to try a new restaurant for us in San Carlos, Creola which actually has been around for some time. It is in the New Orleans style of foods. Some of the best meals we have had was when we visited New Orleans many years ago. Wow!
I had their prawns creola over rice, it was delicious and Ron had a lightly blackened white fish which was cooked perfectly. Of course we had to try their beignets for dessert, very good, but not as good as the famous Cafe in the French Quarter. I really liked the atmosphere, even though it was busy, we could have a conversation with no problem. I would definitely go back.
I will share my Jambalaya recipe next blog.
Ron and I decided to try a new restaurant for us in San Carlos, Creola which actually has been around for some time. It is in the New Orleans style of foods. Some of the best meals we have had was when we visited New Orleans many years ago. Wow!
I had their prawns creola over rice, it was delicious and Ron had a lightly blackened white fish which was cooked perfectly. Of course we had to try their beignets for dessert, very good, but not as good as the famous Cafe in the French Quarter. I really liked the atmosphere, even though it was busy, we could have a conversation with no problem. I would definitely go back.
I will share my Jambalaya recipe next blog.
Saturday, February 6, 2010
Healthy Tidbits
So far any single food has not been proven to be a miracle food. Interesting article...
Açaí: The Ponzi Berry
Offers for açaí juice and supplements have flooded the nation’s email boxes and airwaves. Don’t get hoodwinked by the claims and "free trials."
Açaí berries are a dietary staple in Brazil and have also been used medicinally by Amazonian tribes. Açaí juice was introduced in the U.S. in 2001, and there are now dozens of food and drink products containing açaí. As a juice, pulp, powder, or capsule, açaí is marketed as a magic path to weight loss, a wrinkle remover, a way to cleanse the body of "toxins," and indeed just a plain old miracle cure.
On the Internet you’ll find a bouquet of endorsements for açaí from such celebrities as Oprah and Rachael Ray (the TV chef), plus statements by these same celebrities denying any such endorsement. You will also find a war of words among makers of açaí products, each one claiming safety and effectiveness for its particular formulation, and warning of scams by others.
Since açaí came on the market there have been a few studies pointing to potential benefits. Like many other fruits, açaí berries are high in antioxidants and other interesting compounds. But these were lab studies, and the results may not apply to humans. There is no scientific basis for weight-loss claims or any other health claims for açaí.
Consumer protection groups and the Better Business Bureau have now come out against açaí marketers. "If Bernard Madoff were in the food business," said one nutritionist, "he’d be offering 'free' trials of açaí-based weight-loss products." Online ads regularly promise a free trial of açaí, saying that all you have to pay is shipping and handling. The catch is that you must supply your credit card number, and you’ll automatically be signed up for $50 monthly shipments that will prove hard to cancel.
We urge you not to give your credit card number to anybody selling açaí products. Hundreds of complaints have been registered, and you may never get your money back.
There is no magic berry for weight loss or good health. Açaí berries are no doubt a good food, like other berries, but why pay a fortune for them or supplements containing them?
(Berkeley Wellness Alert-January 2010)
I do have a favorite fruit juice blend that is less expensive than the "Monavie" and that is Costco's "Fruitavie" and is delicious and half the price. It does keep my morning routine on schedule. But I believe it is good to mix it up with all your foods. Find what you like, we are spoiled with all our choices here in California.
Açaí: The Ponzi Berry
Offers for açaí juice and supplements have flooded the nation’s email boxes and airwaves. Don’t get hoodwinked by the claims and "free trials."
Açaí berries are a dietary staple in Brazil and have also been used medicinally by Amazonian tribes. Açaí juice was introduced in the U.S. in 2001, and there are now dozens of food and drink products containing açaí. As a juice, pulp, powder, or capsule, açaí is marketed as a magic path to weight loss, a wrinkle remover, a way to cleanse the body of "toxins," and indeed just a plain old miracle cure.
On the Internet you’ll find a bouquet of endorsements for açaí from such celebrities as Oprah and Rachael Ray (the TV chef), plus statements by these same celebrities denying any such endorsement. You will also find a war of words among makers of açaí products, each one claiming safety and effectiveness for its particular formulation, and warning of scams by others.
Since açaí came on the market there have been a few studies pointing to potential benefits. Like many other fruits, açaí berries are high in antioxidants and other interesting compounds. But these were lab studies, and the results may not apply to humans. There is no scientific basis for weight-loss claims or any other health claims for açaí.
Consumer protection groups and the Better Business Bureau have now come out against açaí marketers. "If Bernard Madoff were in the food business," said one nutritionist, "he’d be offering 'free' trials of açaí-based weight-loss products." Online ads regularly promise a free trial of açaí, saying that all you have to pay is shipping and handling. The catch is that you must supply your credit card number, and you’ll automatically be signed up for $50 monthly shipments that will prove hard to cancel.
We urge you not to give your credit card number to anybody selling açaí products. Hundreds of complaints have been registered, and you may never get your money back.
There is no magic berry for weight loss or good health. Açaí berries are no doubt a good food, like other berries, but why pay a fortune for them or supplements containing them?
(Berkeley Wellness Alert-January 2010)
I do have a favorite fruit juice blend that is less expensive than the "Monavie" and that is Costco's "Fruitavie" and is delicious and half the price. It does keep my morning routine on schedule. But I believe it is good to mix it up with all your foods. Find what you like, we are spoiled with all our choices here in California.
Friday, February 5, 2010
SANDWICHES
Last night I decided to go for quick and easy for dinner. I made a salad with 3 beans, green, garbanzo, and kidney beans, lettuce, onion and a few brussel sprouts. I made a garlicy oil and vinegar dressing and sprinkled it with parmensan cheese.
But I wanted to share the following recipe, Croque Monsieur, it sounds fancy but is super easy and fast.
Croque Monsieur for Two
1 tbsp dijon mustard
1 tbsp mayo or (fat free)
4 slices french bread
4 slices of your favorite ham
4 slices or shredded gruyere cheese
1 egg or egg subsitute
1/8-1/4 cup lowfat milk, I happened to use a splash of leftover 1/2 & 1/2
Combine mustard and mayo, spread on one side of bread.
Layer each slice with ham and cheese.
Combine egg and milk in a shallow dish. Dip both sides on each sandwich into egg mixture. (just like making french toast)
Heat large nonstick skillet over medium heat, spray with 'Pam' cooking spray. Add sandwiches to hot pan and cook 3-4 minutes on each side or until light brown and the cheese is melted.
Enjoy!
Serve with a green salad.
But I wanted to share the following recipe, Croque Monsieur, it sounds fancy but is super easy and fast.
Croque Monsieur for Two
1 tbsp dijon mustard
1 tbsp mayo or (fat free)
4 slices french bread
4 slices of your favorite ham
4 slices or shredded gruyere cheese
1 egg or egg subsitute
1/8-1/4 cup lowfat milk, I happened to use a splash of leftover 1/2 & 1/2
Combine mustard and mayo, spread on one side of bread.
Layer each slice with ham and cheese.
Combine egg and milk in a shallow dish. Dip both sides on each sandwich into egg mixture. (just like making french toast)
Heat large nonstick skillet over medium heat, spray with 'Pam' cooking spray. Add sandwiches to hot pan and cook 3-4 minutes on each side or until light brown and the cheese is melted.
Enjoy!
Serve with a green salad.
Thursday, February 4, 2010
Exercise
Here is a great article from Prevention Magazine about exercise. I have believed in it for a long time. I actually grew up swimming during the summers, snow skiing in the winters and hiking in between. My family was very active. So as an adult I have added Aerobics for a time and now enjoy Jazzercise and walking and summer hiking at Lake Tahoe. Invest in a treadmill. I love mine and can walk any time and in any weather and read a book or listen to the radio at the same time. Also it is very important to add strength training a few times a week. Exercise always makes me feel better!
The Fitness Formula
Our ultimate exercise plan to keep your heart healthy, your bones strong, your mind sharp, and your skin glowing and wrinkle free.
By Caroline Bollinger , Caroline Bollinger is Prevention's fitness editor.
There really is a fountain of youth:
It's called exercise. How? Let us count the ways: In study after study, regular workouts have been proven to insulate you from heart disease, cancer, Alzheimer's, stroke, and diabetes. Exercise lowers blood pressure, reduces body fat, raises "good" cholesterol, lowers "bad" cholesterol, improves blood flow, keeps intestines and the colon healthy, and regulates key hormones.
To ensure you reap all these benefits, we asked leading experts on aging and exercise to devise the ultimate anti-aging workout. All agreed that it should include the four cornerstones of age prevention: consistent cardio, intense intervals, yoga, and weight training. Start now and you can turn back the clock...for life.
1. DO: Consistent Cardio
The verdict is in: People who exercise almost daily really do keep ticking longer. When scientists pored over data from the famous Framingham Heart Study of more than 5,000 women and men, they discovered that active folks lived nearly 4 years longer than their inactive peers, largely because they sidestep heart disease--the nation's leading killer. Aerobic exercise such as walking, biking, jogging, and swimming protects your heart by lowering blood pressure, reducing "bad" cholesterol, and keeping arteries flexible to improve blood flow. Your Rx: 30 minutes, 5 days a week of moderate-intensity aerobic exercise. Work at a pace that allows you to talk freely; if you can sing, you're not exercising hard enough. To get started, choose an activity you enjoy and do 10 minutes, 5 days a week. Then increase by 5 minutes each week until you're doing 30 minutes at a time. Dividing your exercise into three 10-minute bouts throughout the day works, too.
2. DO: Intense Intervals
Exercise keeps your mind fit by bringing more blood and oxygen to the noggin, rejuvenating your brain in the process. "The hippocampus, the main area of the brain where memory resides, is particularly susceptible to damage from low blood flow or lack of oxygen--both of which become more likely as we age," says brain researcher Eric B. Larson, MD, of the Group Health Cooperative in Seattle. Doing bursts of higher intensity activity will increase blood flow and oxygen even more. Your Rx: 45 minutes, twice a week (moderate-paced cardio exercise interspersed with 1-minute speed bursts every 2 minutes). Based on a 1-to-10 scale, you should feel like you're working at an intensity of 7 or 8 (brisk enough that you can talk, but you'd rather not) during the speed bursts and an intensity of 5 or 6 (moderate enough that you can talk freely) the rest of the time. If you're just starting out, do 15-second intervals, slowly building up to 1 minute as your endurance increases. Because this is cardio exercise, you don't have to do these workouts on top of the steady-paced cardio session at left (though you can if you have the time, and you'll shape up even faster). Just extend two of those workouts and make them intervals.
3. DO: Weight Training
A healthy heart is key, but unless you have strong bones and muscles, getting up off the couch, climbing the stairs, and walking out the door to enjoy life won't be so easy. Lifting weights is one of the best ways to keep these body systems in tip-top shape, says Wendy Kohrt, PhD, a professor in the division of geriatric medicine at the University of Colorado Health Sciences Center in Denver. And it can help you stand tall--a quick way to look younger. Your Rx: 20 minutes, twice a week. Pick up two sets of dumbbells (3 and 5 pounds for beginners; 5 and 10 or 10 and 20 if you need an even bigger challenge), available at most department stores or sporting goods stores. Then follow the strength-building workouts at prevention.com/firmbody.
4. DO: Yoga
The less tense you are, the fewer lines and wrinkles you'll develop. One of the best workouts to fight stress? Yoga. In a German study, 3 hours of practice a week lowered the anxiety levels of 16 women ages 26 to 51 by a whopping 30%. "As your mouth, jaw, and brows relax, you can literally see the creases soften," says Larry Payne, PhD, director of the Yoga Therapy Rx program at Loyola Marymount University. It may also protect against free radicals, compounds that break down skin's elasticity. Your Rx: 30 minutes, four times a week. To get started, go to prevention.com/youthfulyoga.
The Fitness Formula
Our ultimate exercise plan to keep your heart healthy, your bones strong, your mind sharp, and your skin glowing and wrinkle free.
By Caroline Bollinger , Caroline Bollinger is Prevention's fitness editor.
There really is a fountain of youth:
It's called exercise. How? Let us count the ways: In study after study, regular workouts have been proven to insulate you from heart disease, cancer, Alzheimer's, stroke, and diabetes. Exercise lowers blood pressure, reduces body fat, raises "good" cholesterol, lowers "bad" cholesterol, improves blood flow, keeps intestines and the colon healthy, and regulates key hormones.
To ensure you reap all these benefits, we asked leading experts on aging and exercise to devise the ultimate anti-aging workout. All agreed that it should include the four cornerstones of age prevention: consistent cardio, intense intervals, yoga, and weight training. Start now and you can turn back the clock...for life.
1. DO: Consistent Cardio
The verdict is in: People who exercise almost daily really do keep ticking longer. When scientists pored over data from the famous Framingham Heart Study of more than 5,000 women and men, they discovered that active folks lived nearly 4 years longer than their inactive peers, largely because they sidestep heart disease--the nation's leading killer. Aerobic exercise such as walking, biking, jogging, and swimming protects your heart by lowering blood pressure, reducing "bad" cholesterol, and keeping arteries flexible to improve blood flow. Your Rx: 30 minutes, 5 days a week of moderate-intensity aerobic exercise. Work at a pace that allows you to talk freely; if you can sing, you're not exercising hard enough. To get started, choose an activity you enjoy and do 10 minutes, 5 days a week. Then increase by 5 minutes each week until you're doing 30 minutes at a time. Dividing your exercise into three 10-minute bouts throughout the day works, too.
2. DO: Intense Intervals
Exercise keeps your mind fit by bringing more blood and oxygen to the noggin, rejuvenating your brain in the process. "The hippocampus, the main area of the brain where memory resides, is particularly susceptible to damage from low blood flow or lack of oxygen--both of which become more likely as we age," says brain researcher Eric B. Larson, MD, of the Group Health Cooperative in Seattle. Doing bursts of higher intensity activity will increase blood flow and oxygen even more. Your Rx: 45 minutes, twice a week (moderate-paced cardio exercise interspersed with 1-minute speed bursts every 2 minutes). Based on a 1-to-10 scale, you should feel like you're working at an intensity of 7 or 8 (brisk enough that you can talk, but you'd rather not) during the speed bursts and an intensity of 5 or 6 (moderate enough that you can talk freely) the rest of the time. If you're just starting out, do 15-second intervals, slowly building up to 1 minute as your endurance increases. Because this is cardio exercise, you don't have to do these workouts on top of the steady-paced cardio session at left (though you can if you have the time, and you'll shape up even faster). Just extend two of those workouts and make them intervals.
3. DO: Weight Training
A healthy heart is key, but unless you have strong bones and muscles, getting up off the couch, climbing the stairs, and walking out the door to enjoy life won't be so easy. Lifting weights is one of the best ways to keep these body systems in tip-top shape, says Wendy Kohrt, PhD, a professor in the division of geriatric medicine at the University of Colorado Health Sciences Center in Denver. And it can help you stand tall--a quick way to look younger. Your Rx: 20 minutes, twice a week. Pick up two sets of dumbbells (3 and 5 pounds for beginners; 5 and 10 or 10 and 20 if you need an even bigger challenge), available at most department stores or sporting goods stores. Then follow the strength-building workouts at prevention.com/firmbody.
4. DO: Yoga
The less tense you are, the fewer lines and wrinkles you'll develop. One of the best workouts to fight stress? Yoga. In a German study, 3 hours of practice a week lowered the anxiety levels of 16 women ages 26 to 51 by a whopping 30%. "As your mouth, jaw, and brows relax, you can literally see the creases soften," says Larry Payne, PhD, director of the Yoga Therapy Rx program at Loyola Marymount University. It may also protect against free radicals, compounds that break down skin's elasticity. Your Rx: 30 minutes, four times a week. To get started, go to prevention.com/youthfulyoga.
Wednesday, February 3, 2010
Education
Another great mind stimulating class yesterday afternoon. How do I sum up a 3 hour class...our teacher opened with a prayer song which he played on his harmonica, it was very sweet. I think it may be easier to list a few interesting thoughts to think about.
1.Life is a miracle.
2.Science is inadequate to measure the power of 'prayer'.
3.Often scientific discoveries come through one's imagination.
4.We talked about the placebo effect which is a treatment used as a control in a clinical scientific experiment. If you expect to be helped by a medicine or treatment you probably will, which is the body-mind medicine. "The placebo effect is so huge-between 35 and 75 percent of patients benefit from taking dummy pills in studies of new drugs..."(The New York Times 1/9/2000)
Again our teacher talks about science and the connection with the 'spiritual'.
I ended my day with delicious cracked crab from Cooks fish market!
1.Life is a miracle.
2.Science is inadequate to measure the power of 'prayer'.
3.Often scientific discoveries come through one's imagination.
4.We talked about the placebo effect which is a treatment used as a control in a clinical scientific experiment. If you expect to be helped by a medicine or treatment you probably will, which is the body-mind medicine. "The placebo effect is so huge-between 35 and 75 percent of patients benefit from taking dummy pills in studies of new drugs..."(The New York Times 1/9/2000)
Again our teacher talks about science and the connection with the 'spiritual'.
I ended my day with delicious cracked crab from Cooks fish market!
Monday, February 1, 2010
ROASTED VEGETABLES
One of my favorite dishes I have made many times for the family is roasted vegetables. It is fast and easy, I love anything you can roast in the oven and forget about it, only if you use a timer!
Roasted Vegetables
For 4 people, use your best judgment
Preheat oven to 350 degrees
Spray pam on sheet pan and/or line with foil
You can use any vegetable you like, but this is a starting point
2-4 potatoes, small red or yellow, or any other cut in half
1-2 onions cut in large chunks
1-2 peppers any color cut into chunks
1 eggplant sliced and cut into chunks
2-3 zucchini or other squash cut in thick chunks
2-3 carrots cut into chunks
Garlic , either whole cloves or sliced, as many as desired
Drizzle olive oil over all
Sprinkle with Italian herbs, salt, pepper, garlic powder or other favorite seasonings.
Mix well.
Bake in oven for about 45 min to 1 hour. Stir once half way thru.
You can use any of your favorite vegetables, root veg, sweet potatoes, and squashes. Also I sometimes add sausages, or chicken thighs or breasts. It then becomes a complete meal. Before serving add shredded cheese of choice or just Parmesan cheese.
Roasted Vegetables
For 4 people, use your best judgment
Preheat oven to 350 degrees
Spray pam on sheet pan and/or line with foil
You can use any vegetable you like, but this is a starting point
2-4 potatoes, small red or yellow, or any other cut in half
1-2 onions cut in large chunks
1-2 peppers any color cut into chunks
1 eggplant sliced and cut into chunks
2-3 zucchini or other squash cut in thick chunks
2-3 carrots cut into chunks
Garlic , either whole cloves or sliced, as many as desired
Drizzle olive oil over all
Sprinkle with Italian herbs, salt, pepper, garlic powder or other favorite seasonings.
Mix well.
Bake in oven for about 45 min to 1 hour. Stir once half way thru.
You can use any of your favorite vegetables, root veg, sweet potatoes, and squashes. Also I sometimes add sausages, or chicken thighs or breasts. It then becomes a complete meal. Before serving add shredded cheese of choice or just Parmesan cheese.
New Favorite Finds
I always like to check out the Sunday Chronicle's food section and see what they have taste tested. I have 3 new favorites to share.
Siggi's non-fat yogurt, it is thick and creamy and nonfat, you would never know it is nonfat.
Udi's granola, yummy
Cowgirl Creamery's new cheese, Devils Gulch, actually all their cheeses are great.
I found all at Whole Foods in Redwood City.
One other favorite I love is Harney and Sons teas, I discovered their English Breakfast tea while vacationing in Maui. We were having the fabulous buffet breakfast there and I fell in love with their tea and have been drinking it ever since. I order it online where you can also request samples of their teas for $2. Great way to taste test.
Since I am talking about new 'finds' I went to the library and checked out Jim Lahey's new bread cookbook. I tried 2 bread recipes and the Ciabatta came out awesome, the trick is a hot oven and baking it in a covered heavy pot. I am going to try a couple of more recipes this week.
Siggi's non-fat yogurt, it is thick and creamy and nonfat, you would never know it is nonfat.
Udi's granola, yummy
Cowgirl Creamery's new cheese, Devils Gulch, actually all their cheeses are great.
I found all at Whole Foods in Redwood City.
One other favorite I love is Harney and Sons teas, I discovered their English Breakfast tea while vacationing in Maui. We were having the fabulous buffet breakfast there and I fell in love with their tea and have been drinking it ever since. I order it online where you can also request samples of their teas for $2. Great way to taste test.
Since I am talking about new 'finds' I went to the library and checked out Jim Lahey's new bread cookbook. I tried 2 bread recipes and the Ciabatta came out awesome, the trick is a hot oven and baking it in a covered heavy pot. I am going to try a couple of more recipes this week.
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