Almonds

 I love roasted almonds and I eat almond butter instead of peanut butter on my bagel. I also like the 'Traders Joes' sesame covered almonds.

 (Dr. Weil)
Some of the best snacks you can enjoy (in moderation) are nuts, and almonds in particular. The benefits are plentiful - almonds contain:

1. Monounsaturated fats that help reduce the risk of heart disease
2. Protein to provide sustained energy
3. Calcium for strong and healthy bones
4. Magnesium, which promotes normal blood pressure and healthy metabolism

I recommend unsalted or low-salt almonds that are raw or dry-roasted as a staple in your pantry. Toss almonds in a salad, cereal or yogurt or simply enjoy them on their own!

Meatballs

Here is a meatball recipe from Martha, the homemaker mogul. Who would have thought being a homemaker could make you a billionaire! Thanks to Martha she elevated homemakers to a higher status.

This is a great recipe! My changes are in parenthesis.

Ingredients Serves 6; makes 18 to 20 meatballs. 4 slices crusty white Italian bread, crusts removed (2 cups packed) 2 pounds ground beef 3 cloves garlic, minced 1/4 cup finely chopped fresh flat-leaf parsley(1Tbsp Italian Seasoning) 1/4 cup grated Parmesan cheese, plus 1 cup for serving 1/4 cup raisins(optional) 1/4 cup pine nuts 1 1/2 teaspoons fine sea salt Freshly ground white pepper 4 large eggs (2 eggs) 1/2 cup dried breadcrumbs Olive oil Grapeseed oil Tomato Sauce(I used store bought Classico sauce)

Directions Place bread in a medium bowl; add enough water(1/2 water and 1/2 milk) to moisten and let stand for 1 minute. Drain and squeeze liquid from bread; tear or crumble bread into small pieces and transfer to a large bowl, along with ground beef, garlic, parsley, cheese, raisins, pine nuts, salt, pepper, eggs, and dried breadcrumbs. Mix until well combined. Shape meat mixture into 2 1/2-inch meatballs. (Bake in 350 degree oven for 30 minutes)Place equal amounts of olive and grapeseed oil in a large skillet so that the skillet is filled 1/2-inch deep with oil and heat over medium heat. When oil is hot, add meatballs to skillet, working in batches if necessary, and cook, turning occasionally, until browned and cooked through, 10 to 12 minutes. Using a slotted spoon, transfer meatballs to a paper towel-lined plate to drain. Heat tomato sauce in a large saucepan. Transfer meatballs to saucepan and let simmer for 30 minutes. Serve with remaining cheese.

Copyright 2011 Martha Stewart Living Omnimedia, Inc. All rights reserved.

I love how science is ever changing... I eat a piece of candied ginger after dinner every night. For me it has a settling effect on my stomach and also quells the need for something sweet after a meal.

(Berkeley Wellness)
Besides its use in cooking around the world, ginger may have medicinal qualities. But does it really reduce nausea, ease arthritis, or have other health benefits?

Ginger is the rhizome (underground stem) of Zingiber officinale, which grows in warm climates. It contains many interesting compounds. The best known of these are called gingerols, which produce the hot sensation in your mouth, as well as the pungent flavor and aroma. Fresh or powdered, pickled or candied, ginger adds a unique zest to any dish. Like many herbs, it does great things in the lab, but its proven medicinal effects, in real life, remain limited.

Some recent findings:

• Ginger has anti-cancer properties. For instance, researchers at the University of Michigan recently noted that it keeps ovarian cancer cells at bay—in a test tube. This is a long way from saying that ginger can prevent cancer in humans, however.

• Ginger can inhibit the growth of bacteria. For example, in one lab study, it reduced H. pylori, the bacteria in the stomach responsible for most ulcers and possibly stomach cancer.

• In one study, people with asthma who took ginger reported fewer symptoms, but tests found no changes in lung function. A subsequent study found no benefit at all.

• Ginger has anti-inflammatory properties and thus has been studied as an arthritis remedy—with mixed results. More research is needed on ginger and other proposed herbal remedies for arthritis, according to recent reviews of evidence.

• Ginger does appear to relieve the nausea and vomiting of pregnancy. A review from the Cochrane Collaboration concluded that the evidence for this is “encouraging.” Ginger may also relieve post-operative nausea, along with nausea following chemotherapy. Many people take ginger for motion sickness—though there is no solid evidence it helps for this, it can’t hurt.

If you want to try ginger for nausea and vomiting, you can buy ginger capsules. But keep in mind, large doses of ginger may cause indigestion and nausea, rather than cure them, and long-term safety is unknown. You can try candied ginger or ginger tea. Most bottled ginger ales contain little or no real ginger.

 

Crab Feed

Every year at this time we are invited to a fund raiser put on by the  Native Sons of the Golden West in Pescadero. It is the best crab feed ever, (even though I have not been to other crab-fests to compare except my own). We look forward to this yearly event! The drive to Pescadero at 5pm was spectacular! We stopped along the way at San Gregorio Beach loaded with our camera equipment and took some spectacular photos of the sunset. Wow! Every year Mother Nature teases us with spring weather in the middle of winter. The sun was a bright orange which lit up the wispy clouds and sky as it set.

 Then off to crab feed.  Picture a very old town hall in the small town of Pescadero set up with a mix of long tables and few round ones which we were lucky enough to reserve for our group. The tables were set with plastic tablecloths and paper plates, silverware and napkins. Remember this is a hands on meal, you can't be squeamish about diving in and getting your hands messy with a delicious garlic, herb, olive oil marinade. The students serve us with large colorful plastic bowls filled to the brim with salad, garlic bread and of course the marinated crab! It is an all you can eat dinner, so we stuff ourselves knowing we have to wait a whole year till the next crab-fest!
Fun time with good friends for a great cause!

Kegel Exercises

 This is an important exercise to do though out your lifetime.

(Berkeley Wellness)
Kegel exercises were developed by Dr. Arnold Kegel in the 1940s to help women regain bladder control after childbirth and menopause. But that’s not all that Kegel exercises may be good for. 

Kegel exercises consist of repeatedly tightening and releasing the muscles of the “pelvic floor” to strengthen them. These are the muscles that support the bladder and bowel, which help you urinate, move your bowels, and have intercourse. The muscles weaken as you get older, if you are overweight, and after childbirth—and this can lead to incontinence. It makes sense to think that exercising these muscles can be of help, and much research is encouraging.

For incontinence: Kegel exercises can help treat women with stress incontinence (the leakage of urine that occurs with coughing, laughing, sneezing, or other exertion) or urge incontinence (when you can’t make it to the bathroom in time), according to a 2009 review by the Cochrane Collaboration, which evaluates scientific research. Another Cochrane review concluded that, in women having their first baby, Kegel exercises can help prevent incontinence in late pregnancy and after birth.

For sexual dysfunction: A review by Israeli researchers in 2007 found some benefit of Kegel exercises for women with low sexual arousal, which can be affected by factors such as incontinence and urinary tract surgery. Anything that makes women more aware of sexual response and improves their sense of control may also enhance performance and increase pleasure.

How to Kegel

You must first learn where the pelvic floor muscles are. One way to do this is to note the muscles you use to stop or decrease the flow of urine. You can do Kegel exercises in different ways, while you’re lying down (the easiest position initially), seated, or standing. Contract the pelvic floor muscles for three seconds and then relax them for an equal time; repeat this 10 to 12 times. Gradually work up to 10-second contractions. Another way to do Kegel exercises is to contract and relax the muscles quickly. Or you can slowly contract the muscles until you reach a maximal contraction and then slowly release them. Be sure not to use other muscles—like your abdominal, buttock, or thigh muscles—as this can put more stress on the pelvic floor muscles and increase the risk of incontinence. Don’t hold your breath. Repeat these sessions several times throughout the day. It may take a few months to notice improvement.

Many women have trouble isolating the proper muscles needed to do Kegel exercises correctly and can benefit from instruction by a gynecologist, physical therapist, or nurse. Biofeedback training may also help.

Onion Soup

Here is a delicious onion soup recipe with a couple of changes to make it even easier. 

French Onion Soup 

Recipe courtesy Tyler Florence 

Cook Time-55 min

Level: Easy

Serves:

4 to 6 servings

Ingredients

• 1/2 cup unsalted butter (I used 1/4 cup butter and 2 Tbsp olive oil)
• 4 Large onions, sliced ( use your Cuisinart slicer)
• 2 garlic cloves, chopped
• 2 bay leaves
• 2 fresh thyme sprigs ( 1 tsp of dry thyme)
• Kosher salt and freshly ground black pepper
• 1 cup red wine, about 1/2 bottle ( I used white wine)
• 3 heaping tablespoons all-purpose flour
• 2 quarts beef broth
• 1 baguette, sliced
• 1/2 pound grated Gruyere

Directions

Melt the stick of butter (and olive oil) in a large pot over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 25 minutes. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry, about 5 minutes. Discard the bay leaves and thyme sprigs.( I leave herbs in) Dust the onions with the flour and give them a stir. Turn the heat down to medium low so the flour doesn't burn, and cook for 10 minutes to cook out the raw flour taste. Now add the beef broth, bring the soup back to a simmer, and cook for 10 minutes. Season, to taste, with salt and pepper.
When you're ready to eat, preheat the broiler. Arrange the baguette slices on a baking sheet in a single layer. Sprinkle the slices with the Gruyere and broil until bubbly and golden brown, 3 to 5 minutes.
Ladle the soup in bowls and float several of the Gruyere croutons on top.
Alternative method: Ladle the soup into bowls, top each with 2 slices of bread and top with cheese. Put the bowls into the oven to toast the bread and melt the cheese.

Talk about comfort food! I served this for dinner with a turkey/cheese panini.

Do Men Need More Protein?

 I think this is a question for men and women...

 (Berkeley Wellness)
If you’re a man who likes to exercise vigorously, do you need extra protein? What about the type and timing of the protein you eat—does that matter? Here are some answers.

The Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams of protein a day for each kilogram (2.2 pounds) of body weight. That’s 64 grams of protein for a 175-pound man, for example. To put that in perspective, an ounce of chicken or peanuts or cup of milk has about 8 grams of protein.

If you exercise regularly you may need a little more protein than the RDA, but most men (and women) already get more than that; many get twice the RDA without trying. Even weightlifters and endurance athletes generally get enough protein, simply because their higher-calorie diets supply it. Athletes on low-calorie diets and people who eat no animal foods may need to make more of an effort, though.

Some studies suggest that the timing of your protein might make a difference, however. While eating carbohydrates immediately after intense exercise replenishes glycogen (the storage form of glucose, used as fuel during exercise), adding a little protein to the mix seems to benefit muscle as well.

A study in the Journal of Physiology a few years ago, for example, found that older men who consumed protein right after resistance training developed more muscle after 12 weeks, compared to men who had the protein two hours after exercising. And a more recent study at McMaster University in Canada found the proteins in skim milk (casein and whey) particularly effective in stimulating muscle growth after resistance training in young men—more so than soy milk protein. Other studies show that post-exercise protein reduces muscle damage. Whether this makes much difference in athletic performance is debatable, but it can’t hurt to have a cup of skim milk or yogurt after a workout.

Keep in mind: Consuming more protein than your body needs does not build more muscle. Only exercise, specifically strength training, does.

Tangerine-Maple Glazed Chicken

 This is an easy and delicious recipe. You will see I made a few changes in parenthesis.

Ingredients

• 5 tablespoons canola oil
• 1 small red onion, coarsely chopped
• 1 quart tangerine juice or tangerine-orange juice, not from concentrate(or apple juice)
• 4 sprigs fresh thyme
• 1 tangerine or orange, zested(2 Tbsp of orange marmalade, Smuckers is excellent)
• 1/4 cup pure maple syrup (or agave)
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon coarsely ground black pepper, plus more for seasoning
• 8 chicken drumsticks
• 8 bone-in chicken thighs( or chicken breasts)
• Salt
• 2 green onions, thinly sliced, for garnish
• Grilled oranges and tangerines, for garnish

Directions

Heat the grill to medium-high.

Heat 2 tablespoons of the oil in a medium saucepan over high heat, add the onion and cook until soft, 3 to 4 minutes. Add the juice and thyme, bring to a boil and cook, stirring occasionally, until thickened and reduced to approximately 1/2 cup, 20 to 25 minutes.( I added all the ingredients and simmered together. I did not strain the mixture)

Strain the mixture into a bowl and whisk in the syrup, soy sauce and black pepper and let cool to room temperature. Can be made 2 days in advance and brought to room temperature before using.
(I poured the marinade over the chicken and baked in a 375 degree oven for 30 minutes.)

Brush chicken on both sides with the remaining oil and season with salt and pepper. Grill until golden brown on both sides and just cooked through. Begin brushing with the glaze during the last 5 minutes of grilling. Remove to a platter and sprinkle with the green onion. Garnish with grilled citrus.
(Bobby Flay)

Sodium Content for 4 Different Salts

 I found this very interesting, I did not know there was so much difference in the sodium content of different salts.

(HealthCastle.com)
Nutrition info for table salt: 1 tsp = ~ 2325 mg sodium
Nutrition info for kosher salt: 1 tsp = ~ 1760 mg sodium
Nutritional info for sea salt: 1 tsp = ~ 1570 mg sodium
Nutritional info for light salt or half salt: 1 tsp = ~1040 mg sodium & 1360 mg potassium

Tea Tree Oil

 Wow, this article sheds a different light of tea tree oil. I will think twice before I use it. I think it shows us how we can be sold on anything if the marketing is very good.

 (Berkeley Wellness)
Tea tree oil is promoted as a “natural” remedy for cuts, burns, insect bites, athlete’s foot, and many other skin disorders, particularly acne. Does it deliver?

The leaves of the tea tree, Melaleuca alternifolia, a native Australian hardwood, contain chemicals that, at least under laboratory conditions, kill a wide range of bacteria and fungi. Native Australians and then European settlers used tea tree leaves medicinally and even brewed a tea from them. The oil is toxic when swallowed. During the 1930s, lacking anything better, Australian surgeons began using it as a disinfectant and germicide. After World War II and the discovery of penicillin, tea tree oil fell out of medical use, but it’s become popular again. Tea tree oil is an ingredient in deodorants, sunscreens, laundry detergents, fabric softeners, toothpastes, shampoos, mouth rinses, vaginal suppositories, and a host of other products. With its camphor-like smell, it is used for massage and aromatherapy.

Scientific study of tea tree oil has mainly been carried out in Australia—not surprising since the oil is an important agricultural export and industry down under. As with many other herbal products, studies have been small, brief, and mostly conducted in test tubes or with mice. One case study of athlete’s foot found tea tree oil kept the fungus from growing for 48 hours—but that was in only one pair of feet for two days. Tea tree oil can reduce yeast growth—in test tubes, anyway. It has shown some promise against toenail fungus in some studies, but recurrence rates were high. It is difficult to compare one study with another, because varying types and concentrations of tea tree oil have been used.

From plus to minus

And some studies have suggested harm rather than benefits. A few years ago, for instance, Australian researchers found that tea tree oil actually damaged human tissue in burn wounds, rather than promoting healing. And one lab study suggested it might help promote antibiotic resistance.

Bottom line: As an ingredient in various products, tea tree oil is probably safe. Many researchers have called for real clinical trials. Meanwhile, if you want to try tea tree oil or a product containing it for acne, toe nail fungus, or athlete’s foot, it probably won’t hurt and might help. But never put it on lacerated skin or open wounds, and discontinue use if a rash or itching develops. Don’t swallow the oil, and keep it out of children’s reach. There are better remedies than tea tree oil for almost any ailment it’s touted for. Ask your doctor or dermatologist for advice.

Can One Cleaner Do It All?

I have discovered a new website that has all kinds of interesting tidbits.

(Consumer Reports Greener Choices)

The answer is a qualified "yes". Of the 16 all-purpose cleaners tested by Consumer Reports, most eventually removed a variety of difficult dirt and soils although it took some elbow grease and repeated applications.

But the tests also showed that some "green" products worked more easily than others and claim to be plant-based and biodegrable as well—claims that the manufacturers will have to back up under new FTC green marketing guidelines.

Among the best all-purpose cleaners overall were Nature’s Source and Seventh Generation, each 12 cents per ounce. Both were gentle on most surfaces except yellow brass and paint. Ecover Natural cleaned well but marred more surfaces than most when left overnight.

Buying advice
• Skip antibacterial ingredients
Antibacterial products might help create forms of bacteria that are harder to kill, and the government says they aren’t better at preventing the spread of household germs.

• Don’t buy just by price
Some products that cost 12 or 14 cents per ounce didn’t do very well.

• Biodegradable claims vs. facts
Makers of cleaners touted as biodegradable don’t have to back up their claim with a time frame, but they will soon have to do so if new green guides proposed by the Federal Trade Commission are adopted.

 For more information go to this link.
http://www.greenerchoices.org/products.cfm?product=greencleaning&pcat=homegarden

Pet Tidbits

I thought this might be a fun bit of information...

Your Dog May Be Smarter Than You Know

Border collie learned names of more than 1,000 objects, researchers say

URL of this page: http://www.nlm.nih.gov/medlineplus/news/fullstory_107599.html (*this news item will not be available after 04/12/2011)

By Robert Preidt

Wednesday, January 12, 2011

Related MedlinePlus Page

• Pet Health

WEDNESDAY, Jan. 12 (HealthDay News) -- So you think your dog is smart? A Border collie named Chaser managed to learn the names of 1,022 objects over three years, say U.S. researchers.
It's likely she could have learned the names of more objects, but the training was stopped because of time constraints, said the team at Wofford College in Spartanburg, S.C.
Chaser's ability to learn and remember the names of so many objects was tested repeatedly under carefully controlled conditions. She understands that the names refer to specific objects, independent of commands such as fetch.
The study is published online in the journal Behavioural Processes.
"This research is important because it demonstrates that dogs, like children, can develop extensive vocabularies and understand that certain words represent individual objects and other words represent categories of objects, independent in meaning of what one is asked to do with those objects," researcher Alliston Reid said in a journal news release.
Further research is needed to find out if other breeds of dogs have similar language capacity.

SOURCE: Behavioural Processes, news release, Jan. 6, 2011

Moisturizers

 (WebMD)

Here are some helpful hints for dry skin.

Ingredients to Look for in a Moisturizer

It’s not necessary to pay a fortune for a good, rich moisturizer. Read the label. Ingredients that may be helpful for dry skin include:

• Ceramides. Ceramides help the skin hold water and soothe dry skin. Synthetic ceramides may mimic the natural substances in the outermost layer of skin that help keep moisture in.
• Hyaluronic acid. Like ceramides, hyaluronic acid helps skin hold water.
• Lanolin, mineral oil, and petroleum jelly. These keep water in the skin that has been absorbed during bathing.
• Dimethicone and glycerine. These draw water to the skin and retain it there.

Be sure to apply sunscreen to areas of your body that are exposed to the sun during the day. Look for a sunscreen with an SPF of 15 or more.

 A product that I use for dry skin, my dermatologist recommended many years ago called 'Amlactin' which you can find at Walgreens or Longs. Don't laugh but good 'ol diaper creams work well too, such as 'A & D' ointment and the clear diaper ointments on the market.  A & D was the only ointment that soothed my children's faces when they had too much exposure to sun and water. It does not sting!
If you don't mind being a bit greasy try pure coconut oil. Slather it on before you get out of the shower and pat dry.

Food Pyramid

Here is a cool link to a USDA government site. MyPyramid offers personalized eating plans and interactive tools to help you plan/ assess your food choices based on the Dietary Guidelines for Americans.
http://www.mypyramid.gov/
There is all kinds of helpful guidelines in this website.

Healthy Tidbits

 Helpful cold remedies...
(Prevention Magazine)

Omega-3 Pill

If you don't like or eat a lot of fish, pop an omega-3 supplement daily to reap the fatty acid's impressive immune-fortifying properties. Omega-3s increase the activity of phagocytes—cells that fight flu by eating up bacteria—according to a study by Britain's Institute of Human Nutrition and School of Medicine. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections.

Look for purified fish oil capsules that contain at least 1 g combined of EPA and DHA. 

 

 Astragalus

This Chinese root is shown to stimulate the white blood cells that fight infection, says Prevention advisor Andrew Weil, MD. A study published in 2007 found that astragalus appears to boost immunity in mice. And a pilot study suggests that the herb may have similar effects in people. However, keep in mind that astragalus may take 6 to 8 weeks to reach its full effect.

 

Vitamin D

This power nutrient may effectively boost immunity and help prevent colds, a Harvard study shows. People with the lowest vitamin D levels were 36% more likely to have upper respiratory infections, compared with those with the most D. (Asthma patients with low levels of D were nearly 6 times as likely to get sick as those with the greatest amounts.) Adequate amounts of D help produce cathelicidin, a protein with virus-killing qualities.

Since it's tough to get enough from sunlight or diet (fish and fortified dairy are the best sources), you'll need a supplement to attain optimal levels, says study author Carlos A. Camargo Jr., MD. Aim for at least 1,000 IU daily. 

 

Cold-fX

Consider taking this supplement, which contains North American ginseng extract, when you feel a cold coming on. Subjects who took two daily capsules of Cold-fX (available online) caught half as many colds as a group taking a placebo, according to a study by the Center for Immunotherapy of Cancer and Infectious Diseases at the University of Connecticut. When they did get sick, their symptoms lasted less than half as long. This particular ginseng variety contains compounds that increase white blood cells and interleukins, proteins the immune system relies on. 

 

 This is an interesting change of thoughts...

HYPE

 

Echinacea

If taken at the start of a cold, this herb might shorten duration and severity of symptoms. But some brands don't contain the amount of echinacea listed on the label—and some formulas have none at all. Possible side effects include wheezing, rash, and diarrhea.

 

 Airborne

Experts say this supplement, a blend of blend of Zinc, Ginger, Echinacea and other vitamins, minerals, and herbs, does nothing to repel germs on an airplane or anywhere else. It also contains large amounts of vitamin A, which could be toxic if taken several times a day. 

 

 Vitamin C

There's certainly no downside to eating a lot of C-rich foods, such as red peppers and citrus fruits. But taking a vitamin for extra protection won't help. A 2007 review of 30 studies found no evidence that vitamin C supplementation prevents colds in the normal population. Plus, megadoses can cause kidney stones, upset stomach, and even internal bleeding in children.

 

 

 

 

 

Lactose Intolerance

I substitute the one of the many milk products such as Oat Milk, Almond Milk, Rice Milk or Soy Milk. It is probably a good idea to mix it up. The vanilla lowfat versions are great.

(Berkeley Wellness)

Lactose intolerance—the reduced ability to digest milk sugar (lactose)—is not as hard to cope with as many people think.

Lactose can be digested only with the aid of lactase, an intestinal enzyme that virtually all human infants produce. That’s how babies digest breast milk. Many people, usually those whose ancestors came from northern Europe, around the Mediterranean, and some parts of Africa, manufacture sufficient lactase all their lives. Generally they are the descendants of herders, for whom milk and milk products were staples of the diet.

But the majority of other people gradually lose the ability to make lactase starting at about age two. This is called “lactase nonpersistence” and can lead to lactose intolerance, which is characterized by gas, cramps, bloating, and diarrhea after consuming dairy products. It’s estimated that 15% of white Americans, 70% of black Americans, 90% of Asian Americans, and almost all Native Americans have trouble digesting lactose. People may begin noticing symptoms early or late in life; there is no way to predict when and how much lactase production will be reduced.

Keep these points in mind:

• There are at least two fairly simple tests for lactose intolerance, one a blood test, the other a breath test. A few people have an allergy to milk, which is different from lactose intolerance.

• If you are lactose intolerant, you may still be able to consume some dairy. Studies have shown that most lactose “maldigesters” can drink a cup or two of milk daily without symptoms, particularly if they drink a small amount at a time and drink it with meals. They can also eat ice cream, cheese, and other dairy products in small amounts with other foods. It’s a myth, by the way, that goat’s milk is lactose-free.

• Yogurt usually causes no symptoms. Buy brands with live cultures, since the bacteria help digest lactose.

• Severe lactose intolerance is rare, but people with severe symptoms may need to watch for small amounts of lactose hidden in many foods. Check labels for words like whey, curds, and dry milk solids. A few prescription drugs, including some birth control pills and heartburn drugs, contain tiny amounts of lactose.

• The marketers of lactose-reduced milk have convinced a lot of people that they need these products, which can be expensive. Generic lactase drops, which you add to milk in advance, and lactase pills, taken just before eating dairy, cost less.

• Dairy foods are good sources of calcium, vitamin D, and other nutrients important for health, especially bone health and blood pressure. If you don’t eat any dairy, you will need to make up for shortfalls of these nutrients. Calcium and vitamin D supplements are a good idea for many people, even those who do consume dairy.

Pomegranates

Personally I would drink the juice...

(Dr. Weil)
The pomegranate is an extraordinary fruit, steeped in history: the number of seeds (roughly 613) found in a single fruit was said by ancient scholars to correspond to the 613 commands of the Hebrew Torah. Renowned herbalist James Duke, a former ecologist with the USDA, has published (in the April, 2008 issue of Alternative & Complementary Therapies) an exhaustive review of the scientific literature on the pomegranate. His conclusion: it is "one of the most promising of health foods" with "a dozen known anti-inflammatory phytochemicals and some three dozen antioxidants." Duke found studies that suggest pomegranate fruit and/or juice may help prevent or alleviate:

1. Heart disease and atherosclerosis
2. High cholesterol
3. Prostate cancer
4. Alzheimer's disease

If you have access to inexpensive pomegranates (as many in the southern U.S. do as the trees grow prolifically with little tending), by all means indulge. And if you can't, remember that deep-colored fruits such as cherries, blueberries, raspberries and deep-colored vegetables all offer similar benefits. Enjoy!

Cholesterol IQ

(Berkeley Wellness)
You may know your cholesterol numbers, but what do you really know about blood cholesterol? See how you do on this pop quiz.

1. If you’re 35 years old, do you need to have your cholesterol measured?

2. Do you need to fast for the test?

3. Do your LDL (“bad”) and HDL (“good”) cholesterol levels add up to your total cholesterol?

4. At what point is high HDL cholesterol too much of a good thing?

5. Is there any way to burn off cholesterol?

6. Do any food labels list good and bad cholesterol?

Answers

1. Yes. Everyone over 20 should have it measured at least once every five years. There is no upper age limit.

2. Yes, you should. Though you need not fast to get your total cholesterol number, to measure LDL cholesterol and triglycerides (fats in blood) you need to fast for 12 hours.

3. No. There’s still another type of cholesterol “package,” called VLDL, that is included in the total number.

4. There is no upper limit. Anything over 60 milligrams/deciliter (1.6 millimoles/liter in Canada and elsewhere) is considered protective. Under 40 mg/dl (1.0 mmol/L) is a coronary risk factor for men; under 50 mg/dl (1.3 mmol/L), for women.

5. No. Unlike fat, it can’t be burned for energy.

6. The cholesterol that we eat is simply cholesterol—you don’t consume the “good’ or “bad” kinds. HDL and LDL are cholesterol “packages” made in the body. Dietary cholesterol comes only from animal products, notably meats and dairy products. The liver also makes cholesterol. Saturated fats (found chiefly in animal products) and trans fats (in many processed foods) raise LDL cholesterol levels even more than dietary cholesterol does.

Molten Spiced Chocolate Cakes

These I served for dessert for our Christmas dinner. What is great about this recipe is that I made them the day before, kept them in the refrigerator and baked them just before we sat down for dinner. They need to be served warm.  I used ramekins and served each guest their own. A little ice cream on top is all you need. They were yummy!
(I tripled the recipe with no problems)

Makes 4 servings.
Prep Time: 15 minutes
Cook Time: 15 minutes

4 ounces semi-sweet baking chocolate
1/2 cup (1 stick) butter
1 tablespoon Cabernet Sauvignon or other red wine( I used 1 Tbsp of strong coffee)
1 teaspoon McCormick® Pure Vanilla Extract
1 cup confectioners' sugar
2 eggs
1 egg yolk
6 tablespoons flour
1/4 teaspoon McCormick® Gourmet Collection Cinnamon, Saigon or 1/4 teaspoon McCormick® Gourmet Collection Roasted Saigon Cinnamon
1/4 teaspoon McCormick® Gourmet Collection Ginger, Ground(optional)
1/8 teaspoon McCormick® Gourmet Collection Cloves, Ground (optional)

1. Preheat oven to 425°F. Butter 4 (6-ounce) custard cups or soufflé dishes. Place on baking sheet.
2. Microwave chocolate and butter in large microwavable bowl on HIGH 1 minute or until butter is melted. Stir with wire whisk until chocolate is completely melted. Stir in wine, vanilla and confectioners' sugar until well blended. Stir in eggs and yolk. Stir in flour, cinnamon, ginger and cloves. Pour batter evenly into prepared custard cups.
3. Bake 13 to 15 minutes or until sides are firm but centers are soft. Let stand 1 minute. Carefully loosen edges with small knife. Invert cakes onto serving plates. Sprinkle with additional confectioners' sugar. Serve immediately.

Make Ahead: The chocolate mixture can be prepared up to 1 day ahead of time. Pour the batter into prepared custard cups; cover with plastic wrap and refrigerate. Bring to room temperature for 30 minutes before baking.

Test Kitchen Tip: Molten cakes prepared with Saigon Cinnamon will have a warm, flavorful cinnamon taste. Use Roasted Saigon Cinnamon for a robust, sweet-spicy cinnamon flavor.

per serving

Calories: 567
Fat: 35 g
Carbohydrates: 57 g
Cholesterol: 219 mg
Sodium: 209 mg
Fiber: 2 g
Protein: 6 g

Copyright © 2008 McCormick & Company, Inc. All Rights Reserve

Cherry Tomato and Asparagus Salad

This recipe I changed a bit but it was a great accompiment to our Christmas dinner.  I made this earlier in the day and served it at room temperature. The gorgonzola topping went well with the fillet of beef. 

Yield:  Serves 4 to 6

1 pound asparagus, trimmed and halved or green beans
6 cups halved cherry, grape, and pear tomatoes in varied colors
1/2 cup crumbled gorgonzola cheese
1 ripe avocado, cut into cubes
1 cup sliced basil leaves
1/4 cup extra-virgin olive oil
2 teaspoons lemon juice
2 teaspoons Dijon mustard (I left out the mustard)
1/2 teaspoon kosher salt
1/2 teaspoon pepper
I added 1 clove of garlic squeezed & 1 -2 tsp of balsamic vinegar

1. Boil asparagus in a large pot of salted water for 2 minutes. Drain and rinse with cold water.
2. Mix asparagus with remaining ingredients in a large bowl, stirring well to coat evenly with dressing.
Note: Nutritional analysis is per serving.

CALORIES 213 (72% from fat); FAT 17g (sat 4.1g); CHOLESTEROL 8.3mg; CARBOHYDRATE 13g; SODIUM 347mg; PROTEIN 5.9g; FIBER 5.9g

Sunset, JUNE 2010

Happy New Year!

Wow, the holiday week flew by as always, it gets faster as I get older! As always lots of fun and good food. It is always great to see the family and get together with our friends. On Christmas Eve I start out the day making cinnamon rolls with my son for our breakfast on Christmas morning,(his sister loves cinnamon rolls). Recipes to follow...
Our family tradition for Christmas Eve is to go to church at 5pm and come home to a Crab Cioppino dinner with pasta to soak up the sauce and my garlic bread. I usually have ice cream for dessert, (to cool the pipes). We were joined by my son-in-law's parents which was a wonderful treat as they live 4 hours away and we don't see them often. They also joined us for Christmas dinner.
This time of year I throw any healthy options out the window, it is all about the favorite recipes from the past and traditions.
Christmas breakfast we started with our new tradition, cinnamon rolls. Then I tried something new, biscuits and sausage gravy with a side of bacon sprinkled with a bit of brown sugar. OH YEAH!  Our other tradition is bagels with lox, cream cheese with the trimmings. I know, way too much, but it is the tradition and everyone looks forward to their favorites.
Christmas dinner we splurged and tried Filet Mignon roasts from Costco. We actually bought 2 and cooked one rare and one medium rare. They came out great, I think with a little 'tweeking' on the recipe we will do this again. The meat was so tender and it cooked in 25-30 minutes. Everyone loved this over the prime rib. In the future we will cook 2 separate roasts that way we can please everyone.
My dessert came out yummy too, Chocolate molten cake!

Of course the highlight of the holidays is being able to spend time with our new grandchild and see Christmas through her eyes!

Off to Tahoe for a few days of rest and relaxation and lots of snow!

We then headed south to Angels Camp for some New Years celebrations with great friends! Lots of fun and laughter, isn't that supposed to be the best medicine?

Now it is time to get back to the real world and get back to a healthy lifestyle...