Healthy Tidbits

Olive oil
Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s.

Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

Avocados
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. “Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium,” says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.

But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo.

Spinach
Spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol.

Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

Sweet Potatoes
One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene–rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.

Peppers
Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster.

Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

Figs
When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chèvre or Brie.

Blueberries
Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain.

Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day. Try dried blueberries, they are great and last a long time in the cupboard as does all dried fruits which are great snacks and can be added to all kinds of recipes.

Apples
One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight.

In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

Guava
Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.

You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.

Chocolate
Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

(From Prevention Magazine)

Healthy Tidbits

More great tidbits to share...

Eggs
Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy.

Greek yogurt
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties. My new favorite is "Siggi's yogurt.

Salmon
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer.
Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

Beef
Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.
If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.

Beans
It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

Nuts
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well.

The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

Soy
Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem to be panning out—but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins.

Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

Flax
Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer–protective to breast cancer–promoting chemicals in their blood.

Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.



(Prevention magazine)

Double Dipping

Another great one from "Prevention" magazine.

"Double dipping" spreads germs from one chip to another.

Verdict: FACT. In a classic episode of Seinfeld, a partygoer accused George Costanza of spreading germs by "double-dipping"--swiping a chip into a bowl of dip, taking a bite, and then dipping the same chip again. Having settled the 5-second rule debate, Clemson University's Dawson decided to do the same recently with this alleged party faux pas. It turns out that George really was contaminating the other guests: Using Wheat Thins and various dips, Dawson found that a double-dip deposited thousands of saliva bacteria into the dip--and of those, 50 to 100 were later transferred through the dip to a clean cracker, presumably destined for another guest's mouth. Still unknown, however, is how long such bacteria can survive in the dip or if they can actually infect another dipper upon ingestion.
Think about the dip at the end of an evening, gives me the chills...

Five Second Rule

I had to share this from "Prevention" magazine.

It's safe to follow "the 5 second rule" for food dropped on the floor.

Verdict: FICTION. It's probably not even safe to follow a 1-second rule: The transfer of bacteria from a contaminated surface to food is almost instantaneous--or, at the very least, quicker than your reflexes. In a recent study, Clemson University food scientist Paul Dawson, PhD, and students contaminated several surfaces (ceramic tile, wood flooring, and carpet) with Salmonella. They then dropped pieces of bologna and slices of bread on the surfaces for as little as 5 seconds and as long as 60 seconds. After just 5 seconds, both food types had already picked up as many as 1,800 bacteria (more bad bugs adhered to the moisture-rich bologna than the bread); after a full minute, it was up to 10 times that amount.

Education

I am enrolled in the program offered through the California Institute of Integral Studies in San Francisco. It is a program to further education in the area of complimentary/alternative medicine. I have always wanted to explore the holistic side of health.
I attended my second class on Tuesday afternoon on 'consciousness, spirituality and healing'. The class is an exploration of the connection between science and spirituality in the healing arts. Our teacher will be talking about the scientific view of mind-body-spirit health and wellness. It is all very interesting and and bit mind boggling. So far I learned two new things, the possibility of another dimension out there, and a new word for my vocabulary,'ineffable' which means 'that which cannot be understood'. Hummm... that could apply to a great many situations! This class definitely stimulates the brain cells.

Speaking of trying something new I plan to try a new bread recipe from Jim Lahey's 'my bread' cookbook.

Healthy Tidbits

I was just cooking up some Kashi brand 7 whole grain Pilaf. If you like wild rice blends, you must try this. My husband has this for breakfast once a week. It takes about 25 minutes to cook so I plan to prepare it the day before and he can heat it in the microwave for breakfast. It is made up of oats, brown rice, rye, wheat triticale, buckwheat, barley, and sesame seeds. Very healthy and tasty! He likes it plain, but I would add nuts, dried fruits, honey or brown sugar, or fresh fruits, what ever you 'fancy', just keep it healthy.

BRAISED LAMB SHANKS

These lamb shanks are slow-cooked until the meat is almost falling off the bone. They are delicious paired with roasted baby potatoes.
Ingredients:
• 6 lamb shanks, 1 per person
• Salt and freshly ground pepper, to taste
• 1/4 cup vegetable oil, as needed
• 2 yellow onions, diced
• 2 celery stalks, diced
• 2 carrots, peeled and diced
• 4 large garlic cloves, minced
• 1 cup red wine
• 2 cups diced canned tomatoes
• 2 1/2 cups beef stock
• 2 tsp. minced fresh rosemary
• 1 tsp. minced fresh thyme
• 2 bay leaves
• 1 can of white beans
• 1-2 tbsp of corn starch
• 2 lb. baby new potatoes
• 3 Tbs. extra-virgin olive oil
• 1 tsp. salt
• 1/2 tsp. freshly ground pepper

• Minced fresh flat-leaf parsley for garnish

Directions:
Preheat an oven to 400ºF. I cook on the stove top.

Reserve ½ cup beef stock.
Generously season the lamb shanks with salt and pepper. In a large Dutch oven over medium-high heat, warm the 1/4 cup vegetable oil or use Pam cooking spray with less oil. Working in batches, brown the shanks on all sides, 5 to 10 minutes total. Transfer to a platter. Pour off the excess fat from the pan.

Add the onions, celery and carrots to the pan and cook, stirring occasionally, until the vegetables are golden and translucent, 5 to 8 minutes. Add the garlic and sauté for 2 minutes. Remove the pan from the heat and add the wine. Return the pan to medium-high heat and bring the liquid to a simmer, stirring to scrape up the browned bits. Add the tomatoes, stock, rosemary, thyme, bay leaves and lamb shanks and bring to a boil. Cover the pan, transfer to the oven or simmer on stove top and cook until the meat is almost falling off the bone, 1 1/2 to 2 hours. The last half hour add the white beans to heat through. Just before serving mix corn starch and the ½ cup of cold beef broth and add to thicken the stew. Simmer for another 5 minutes till thickened.

In a large bowl, stir together the potatoes, olive oil, 1 tsp. salt and 1/2 tsp. pepper. Arrange the potatoes on the prepared pan. Roast along side lamb if using the oven, stirring and turning the potatoes occasionally, until tender when pierced with a fork, 35-45 minutes.

Infant Immunity

My daughter and 2 month old grand daughter and myself attended an hour long overview from a licensed Naturopathic and Chinese Medicine Doctor for mothers and their infants preventative health practices. The class was held at the San Mateo Whole Foods class room. It was not long enough to talk about the many natural methods that truly work and that are safe. We talked about the necessary vitamins, fish oil, probiotics and the importance of nursing your baby. We also talked about how important it is for the mother to be taking good care of herself and her needs for leading a healthy and active lifestyle. I will be looking forward to other classes to be held about Naturopathic medicine.

Healthy tidbits

I thought the following article very interesting from 'Martha Stewart Living';

Food Safety
Pesticide residue is part of the equation, especially if you're feeding young children, whose systems are less developed and may be more sensitive to toxins than adults'. The EWG, a nonprofit environmental research organization, calls the 12 fruits and vegetables that carry the most pesticide residue "the dirty dozen." These include (in order of most residue to least): peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots, and pears.

The EWG's "clean 15," the fruits and vegetables with the least pesticide residue, are (in order of least residue to most): onions, avocados, sweet corn, pineapples, mangoes, asparagus, sweet peas, kiwifruits, cabbages, eggplants, papayas, watermelons, broccoli, tomatoes, and sweet potatoes. Grapefruit is number 16. Oranges and tangerines, staples of midwinter, fall midway on the list of the 47 fruits and vegetables tested.

The U.S. Department of Agriculture (USDA) says organic is cleaner but takes care to point out that "measured residues on most products, both organic and nonorganic, do not exceed government-defined thresholds for safe consumption."

When it comes to foodborne illness, organic isn't immune, as the 2006 outbreak of E. coli in organic bagged spinach proved. Contamination is all about who or what touches the produce along the way. Distribution of mass-produced foods will spread a tainted batch far and wide, while small farms have a narrower reach. Organic food can't be irradiated, a controversial technique approved to kill pathogens in some foods, or genetically modified, a practice whose long-term safety is unknown.

Cost
Organic is still more expensive than conventional produce, for the most part because many of the farms are small and the farming methods are labor-intensive. Wholesale prices tracked by the Rodale Institute, a nonprofit organic-research group, vary widely from market to market. Organic acorn squash, for example, costs 20 percent more than conventional in Seattle but about 200 percent more in Boston.

If you have limited dollars to spend on organics, devote them to organic varieties of the EWG's "dirty dozen." You'll get the most pesticide-free bang for your buck. You can also save by buying conventional varieties of "the clean 15." (The lists are available at foodnews.org/walletguide.php and can be downloaded as an iPhone application.)

From Martha Stewart Living, January 2010

FISH

I adapted one of the great chef's recipes Lidia M. Bastianich last night. I used a jar of Classico tomato/herb sauce, added 2-4 cloves of garlic, 1/2 cup of sliced in half green olives, 1 tbsp of capers and a splash of red wine and added 2 fillets of red snapper and a few frozen packed prawns, simmered for 5-10 minutes until the fish is cooked through. I then served it over pasta with a sprinkle of Parmesan cheese. Delicious!
You can add more seasonings, and vegetables if desired. Be creative!
Serve with a mixed green salad with oil and vinegar dressing and french bread for dipping.

Green Foods

After reading thru Chapter 16 in 'Healing with Whole Foods', I learned more about the power of green plants in the diet. Every green food has helpful amounts of chlorophyll and can be used for building blood, cleansing, and controlling the growth of unwanted microorganisms. This chapter goes into depth of all their properties and uses. I found a product that has a blend of organic greens, protein, fruits and vegetables in it, called 'Amazing Meal'. This product comes in several flavors too. I blend a scoop of the original flavor into a mix of 3 juices, which I purchase, of course if you want to use a juicer it would be the best way, but we can buy great juices like Odwalla and Naked these days.
I have a glass pitcher and mix equal parts carrot, apple, and either orange, papaya or other favorite juice and also bit of grated ginger. It is a great energy boost and just good for you...
Or if you are in a hurry 'Naked' brand green juice is good too.

Current favorite websites

Check out;

Body and Soul Magazine, www.wholeliving.com

Prevention Magazine, www.prevention.com

www.myrecipes.com, which includes 'Cooking Light'

Skin Deep, www.cometicsdatabase.com

Books

My new favorite book is 'Healing with Whole Foods' Asian Traditions and Modern Nutrition by Paul Pitchford.

This book provides essential information for becoming skillful in healing through diet. This book is a combination of vital elements of Eastern and Western Food practices and philosophies.
I love this book, it is fairly easy to read and very inspiring. It helps you explore and find a balance in your diet which is unique to you. It helps you choose high quality foods, learn about food combinations, and learn about a broad range of nutritious foods. It also encourages a good attitude and sufficient exercise with a balanced and disciplined diet.

SOUPS

MEXICAN CHICKEN SOUP

Vegetable cooking spray
4 skinless, boneless chicken breast halves (about 1 pound), cut into cubes or use a rotisserie chicken
1 large green or red pepper, coarsely chopped (about 1 cup)
1-2 onions chopped
1 teaspoon garlic powder or 2 cloves fresh garlic
1 tsp ground cumin
1 tsp dried oregano leaves
4 cups Swanson® Chicken Broth
1 package (10 ounces) frozen whole kernel corn (optional)
1 can diced tomatoes or better yet 14 oz of salsa
1 can of beans of choice
1 avocado
Shredded jack or cheddar cheese
1 cup cooked rice, cooked without margarine or salt
1 teaspoon chopped fresh cilantro leaves OR parsley (optional)
5 lime wedges

Directions:

Spray a 4-quart saucepan with the cooking spray and heat over medium-high heat for 1 minute. Add the chicken, pepper, onion, seasonings and cook for 5 minutes, stirring often.
Stir the broth, corn, diced tomatoes or salsa, beans. Reduce the heat to low. Cook for 10 minutes or until the chicken is cooked through. Stir in the cilantro.
Serve over rice, top with avocado and cheese and cilantro and a squeeze of lime.

SMOOTHIE

Weekend Smoothie

On the weekends I like to use up any bananas that look a bit over ripe in a smoothie.
This could be whole meal in a glass. The following makes 2 cups/2servings.
Remember you can add or subtract the fruits you like or juices, this is the basic recipe.

1 banana
1 cup frozen mixed berries
1/2 cup nonfat frozen yogurt
1 scoop of protein powder, I use 'Spiru-tein Vanilla'
1/2 cup of apple, orange, or other berry juice

One scoop of Spiru-tein has all the necessary vitamins and minerals plus lots of other herbs and proteins.
http://www.spiru-tein.com/index.asp

Crabfest in Pescadero

Oh My! Once a year we are invited to a fundraiser in beautiful Pescadero for an all-you-can-eat crab fest. It is held in a small historic church/hall, family style, with red and white checkered paper tablecloths. The local high school children serve us salad, garlic bread, and bowls of marinated fresh delicious crab! It is a lot of fun and we leave feeling so satisfied and can't wait till next year. One of the benefits is the ride to Pescadero along the coast at sunset. Even though it was a stormy day it is still magical.

Tidbit about the church;
The Native Sons Community Hall was originally built as a house of worship by seven families who were members of The Methodist Episcopal Church. The first Protestant denomination to formally organize on the Coastside south of San Francisco, they began meeting as early as 1861; later, in 1877, they held services in the Good Templars’ Hall, which they shared with the Native Sons, one block north of the present building.
http://pescaderohall.com/about.html

Check out Duartes Tavern too, another historic place, great food!

SOUPS

Sausage and Kale Soup

* 2 tablespoons olive oil
* 1 pound of your favorite sausage, cut in slices
* 1 large onion, 2-3 carrots, 2-3 celery, chopped

* 6 to 8 garlic cloves, minced
* 1/4 cup chopped fresh parsley
* 1 can navy white beans
* 1 can red beans

* 4 quarts chicken stock
* 2 large potatoes, peeled and diced
* 1 bunch kale, stemmed and torn

* 2 bay leaves
* 1/4 teaspoon dried thyme
* 1 1/2 teaspoons salt
* 1/4 teaspoon red pepper flakes
* Ground black pepper to taste
* Rice
* Loaf of crusty Portuguese bread

Directions

In a heavy 8 to 9 quart stockpot, heat the olive oil over high heat. Add the sausage and onion, carrots and celery and saute for 2 minutes. Add the garlic, parsley and beans and cook for 2 minutes. Add the chicken stock and bring to a boil. Stir in the bay leaves, thyme, salt, pepper flakes, and black pepper. Reduce the heat to medium and simmer. Add the potatoes and kale. Continue to simmer for 30 minutes, or until the potatoes are tender. Skim the fat from the top with a large spoon. Pour the soup into individual soup bowls. Serve with crusty Portuguese or French Bread and to make it more hardy serve over a scoop of rice of your choice.

Tried and True Remedies

1. A&D ointment, I used it on my children when they were little to prevent diaper rash, but also discovered it worked very well for their sensitive faces and bodies when out in the sun and swimming. I tried all kinds of products that were labeled they would not sting, well the only product that soothed and did not sting was A&D ointment! I just rediscovered it after my daughter had bought it for her new baby, and I had complained of my lips being chapped for a month and I could not heal them. She gave me a small amount to try on my lips and guess what they are feeling great!

2.Caldesene powder, for the prevention of diaper rash. It works for adults who might have a bit of chafing, etc.

3. Coconut oil is great for the skin, keeping it soft and hydrated. Try it in the shower.

EXCERCISE

I went to my Jazzercise class this morning and wanted to say how much I love this class. I started aerobics many years ago and when we moved to a new location needed to find a class that was convenient and that I enjoyed. Jazzercise fit the bill.

Jazzercise is a 60-minute group fitness class combining cardio, strength, and stretch moves for a total body workout. They have taken moves from hip-hop, yoga, Pilates, jazz dance, kickboxing, and resistance training and bundled them into one hour.

You'll burn up to 500 calories in a 60-minute Jazzercise class!

SOUPS

I made this soup last night for dinner and we think it is a keeper. I did cut the recipe in half. Of course I added a few more items;
1 tsp. of Italian seasoning
1/2 tsp of the chicken bouillon in the jar, be careful it is salty
4 'Adells' Italian style sausage
1/4 cup of orzo

Winter Ribollita

Serves 10-12

This Tuscan-style soup is a full meal, loaded with vegetables, leafy greens, beans and hearty bread. The bread is added as a last step, so if you're going to freeze the soup, do so before adding any bread. When ready to eat, warm it back up on the stove and incorporate the bread right before serving. Though the ingredient list is long, it's worth the effort - the soup will last in the freezer for a long time, and a little goes a long way.

4 ounces pancetta, diced
3 tablespoons extra virgin olive oil, plus more for drizzling over the soup
1 large onion, diced
3 carrots, peeled and coarsely chopped
2 to 3 ribs celery, cut into 1/4-inch slices
4 cloves garlic, minced
-- Kosher salt and ground black pepper, to taste
2 tablespoons tomato paste
1 28-ounce can chopped or diced whole tomatoes, with juice
3 cans cannellini beans (1 can pureed with liquid, I omitted this step, 2 cans drained and rinsed)
2 teaspoons dried oregano
2 bay leaves
1/2 teaspoon hot red pepper flakes
2 ounce Parmesan rind
4 cups chicken broth
3 cups packed chopped savoy cabbage
3 cups packed chopped chard leaves
1/2 pound stale Italian bread, crusts removed, bread cut into 2-inch chunks
-- Parmesan cheese, for grating
Instructions: In a large, heavy bottomed stock pot, cook pancetta over medium heat until slightly crisped and the fat has rendered, about 4 minutes. Add the olive oil, then add the onion, carrots and celery. Saute until vegetables have softened, about 10 minutes.

Add garlic, and season vegetables with salt and pepper. Cook for about 2 minutes, then add tomato paste and stir well to combine. Cook for 1-2 minutes more.

Add chopped tomatoes and their juices, cannellini puree and whole beans, dried oregano, bay leaves, red pepper flakes and parmesan rind. Stir well until everything is combined. Cover with 4 cups chicken broth and add one cup of water to the pot.

Bring to a boil, stir in the cabbage and chard leaves, and simmer soup for 30-40 minutes, stirring occasionally. Season to taste with salt and pepper.

When ready to serve, divide stale bread between bowls. (I omitted this step.) Use as much as desired, keeping in mind that the longer the soup sits, the more the bread will soak up the broth. You want to see a little bit of liquid in the bowl but you should have plenty of bread. Pour the soup over the bread, stir to combine and grate fresh Parmesan cheese over the top. Finish with a drizzle of good quality olive oil.

Per serving: 242 calories, 10 g protein, 33 g carbohydrate, 8 g fat (2 g saturated), 8 mg cholesterol, 669 mg sodium, 7 g fiber.


From- http://www.sfgate.com

Exercise

As you all probably know, exercise is so important! It keeps you strong and healthy both physically and mentally. It keep your body in shape and toned, helps you maintain the weight you feel comfortable at. It keeps all those internal bodily functions performing properly. I highly recommend a treadmill for those days when going outside to walk is not inviting. I find I can listen to the radio, read a book or have my 'kindle' read to me, or just meditate. I know there are lots of different machines out there, one just needs to find their favorite. The treadmill is easy...
Remember to drink your water, add a slice of lemon, cucumber, orange or lime, which helps me drink more water.
Also a great tip from my daughter, bring along a protein bar for those times when your energy is lagging. Make sure it is low in fat and that you like it, read the labels, I eat half a bar with water or hot tea and it works great giving just enough energy to make it to lunch or dinner. Lately I have been enjoying fresh fruit mid afternoon for my snack, my favorite is Fuyu persimmons, pink lady apples, clementines, bosc pears. YUM!

My new healthy hot toddie

I remember my Grandfather used to drink this cold, but I like it hot.

1 cup of hot water
1 tsp. apple cider vinegar
1 tsp. honey
mix together

The following is some information about this;

The health benefits of the apple cider vinegar and honey drink are widely known. This recipe has traditionally been used as an at-home self remedy for many ailments, and even an anti-aging elixir. Many people have smartly made use of its cleansing and disinfecting properties to self-detoxify their body. It is seen as a powerful cleansing agent and healing elixir with naturally occurring antibiotic and antiseptic that fights germs and bacteria.
So, how does this vinegar and honey remedy actually work? A person's bloodstream tends toward becoming acidic with our modern diet of fats, starches and processed foods, (e.g fast foods, meats, peanuts, seafoods, alcohol and coffee)and if your body is acidic, disease can flourish; if it is alkaline, it is in balance and can fight off germs and ailments such as bladder and kidney conditions, osteoporosis, brittle bones, joint pains, aching muscles, low energy and chronic fatigue, and slow digestion. Raw fruits, leafy green vegetables, legumes, and tea are examples of alkaline forming foods. Interestingly and ironically, a food's acid or alkaline-forming tendency in the body has nothing to do with the actual pH of the food itself. For instance, lemons and limes are very acidic, however the end-products they produce after digestion and assimilation are very alkaline so lemons and limes are alkaline-forming in the body.

Likewise, meat will test alkaline before digestion but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid-forming. It is important to know that stomach acid or the pH of the stomach is an entirely different matter from the pH of the body's fluids and tissues. The body has an acid-alkaline (or acid-base) ratio called the pH which is a balance between positively charges ions (acid-forming) and negatively charged ions (alkaline-forming). When this balance is compromised many problems can occur. The body is forced to borrow minerals—including calcium, sodium, potassium and magnesium from vital organs and bones to neutralize the acid and safely remove it from the body. And severe damage can be done to the body due to high acidity. Ideally, for most people, the ideal diet is 75 percent alkalizing and 25 percent acidifying foods by volume. Allergic reactions and other forms of stress also tend to produce excessive acids in the body.

The alkalinity of apple cider vinegar can correct excess acidity in our system and help prevent and fight infection. Honey added to the vinegar naturally makes the mixture more drinkable for people. And the good news is that unprocessed raw honey has been classfified as an alkaline-forming food. (Processed honey is only little acidifying and artifical sweetener is very acidifying). When you first drink the apple cider vinegar formula, it might taste horrible to you, but as your body becomes less acidic and more alkaline, it would begin to taste good. The ailments that could be cured by this apple cider vinegar and honey treatment include:

1. Premature aging

2. Obesity

3. Food poisoning

4. Heat exhaustion

5. Heartburn

6. Brittle nails

7. Bad breath

8. Rheumatism

9. Arthritis

Try this healthy and refreshing vinegar and honey drink! Essentially, to prepare:

* Mix a tablespoon of apple cider vinegar and a tablespoon of raw honey. (Apple cider vinegar is actually made from fresh, organic, crushed apples that are allowed to mature naturally in wooden barrels, but you can get it easily from the grocery shops or supermarkets.)

* Dissolve in a glass of chilled water.

* Take it twice daily. Note: For this vinegar and honey remedy, do not get commercial distilled vinegars as they do not contain the same health values of organic, raw apple cider vinegar. The powerful enzymes and minerals like potassium, phosphorus, sodium, magnesium, sulphur, iron copper, fluorine, silicon, pectin and natural malic and tartaric acids, which are important in fighting body toxins and inhibiting bacteria growth, are all destroyed during the distilling process.

Source: http://www.benefits-of-honey.com/vinegar-and-honey.html

My first Blog

Today is the first day of blogging. I wanted to start this blog, because food, nutrition, exercise and overall wellness is a passion of mine. I have so much information and thoughts roaming in my head I thought it would be a good idea to write them down and share.
Whatever I add is my own personal favorites and opinions and I welcome others to share.