Thoughts

"Let the seasons guide your diet. The earth grows what you need, when you need it."
I love this quote!

Healthy Tidbits

I think it is better to eat meat, and dairy, just eat smaller portions and less often. Our bodies need to eat meat to keep us healthy. You are better off staying away from all the junk foods. That is where we get into trouble, maybe if we look at our diet differently and eat fresh food- what was put on this earth might be helpful.

 (Berkeley Wellness)

Saturated Fat: Not Quite So Bad After All?

Saturated fat (as in meat, butter and milk) is the leading dietary culprit behind high blood cholesterol and heart disease. Right? Well, maybe not, recent research suggests.
Though saturated fat raises LDL (“bad”) cholesterol, this is offset somewhat by the fact that it mostly increases levels of larger LDL particles, which are now known to be less dangerous than smaller ones. This finding comes in part from research by Dr. Ronald Krauss, director of Atherosclerosis Research at Children’s Hospital Oakland Research Institute and a member of the Wellness Letter Editorial Board.
Not so black or white
The effect of saturated fat on blood cholesterol, like many other nutritional matters, varies from person to person, depending on genetic factors, body weight, and even gender (cutting down on saturated fat tends to lower LDL more in men than in women). It also depends on where the fat comes from. The saturated fat in chocolate, for instance, is composed of different fatty acids than that in beef and appears to be more neutral in its effect on blood cholesterol levels. And foods contain other substances besides saturated fat that also affect the risk of heart disease. Thus, it’s hard to generalize about isolated nutrients when context is so important.
The key point, according to Dr. Krauss, is not that saturated fat is completely off the hook, but rather that it’s essential to focus on what you eat in place of the saturated fat. If you cut down on certain types of foods, you end up eating more of something else. And when people reduce saturated fat, they tend to replace it largely with refined carbohydrates, such as white breads, pasta and sugary baked goods. Unfortunately, this tradeoff often has an adverse effect on blood cholesterol—lowering HDL (“good”) cholesterol and increasing triglycerides and the more dangerous, smaller LDL particles. Switching to foods containing trans fat is an even worse step.
On the other hand, replacing saturated fat with unsaturated fat (as in most vegetable oils and margarine) improves cholesterol levels. It also significantly reduces the risk of heart disease, according to a Harvard analysis of eight clinical trials in the journal PloS Medicine. Fiber-rich foods—notably vegetables, fruits and whole grains—are also good substitutes for animal fat. So are nuts and fatty fish; the latter supplies polyunsaturated fats called omega-3s, which are particularly heart-healthy.
Keep in mind: All fats and high-fat foods are high in calories. So whatever dietary changes you make, be certain you don’t end up consuming more calories, since weight gain and especially obesity have adverse effects not only on cholesterol levels, but also on nearly every aspect of cardiovascular health.

Blueberry Tidbit

 I love blueberries! Fresh are the best but we have the Costco dried blueberries in the cupboard for baking and topping our breakfast cereals. I love blueberry jam, pie, tarts and even the 'Natures Path' blueberry toaster pastries. The frozen mixed berries are great for smoothies.

 (Dr. Weil)
Any way you buy them - fresh, frozen or dried - blueberries are packed with nutritional power. If you need reasons beside taste to snack on blueberries, keep these nutrition facts in mind. Blueberries:

1. Provide antioxidants. Anthocyanins, the pigments that make blueberries blue, are potent antioxidants: A half cup of blueberries provides the antioxidant power of five servings of peas, carrots, apples, squash or broccoli.
2. Are a healthy, low-glycemic-index carbohydrate, an especially good choice for diabetics.
3. Are a source of vitamin C, important for a supporting your immune system.
4. Help meet your daily fiber needs with two grams per half-cup serving of blueberries.
5. Have shown promise in addressing the untoward effects of aging: animal studies have demonstrated improved motor skills and a reversal of age-related short-term memory loss associated with consuming blueberries.
6. May offer various other health benefits ranging from preventing cancer and defending against urinary tract infections to protecting the brain from stroke damage and reducing heart disease risks.

Look for organic blueberries, and toss some in a salad, enjoy on cereal, eat as a snack or make a blueberry pie. If fresh, organic blueberries are cost prohibitive, substitute with frozen or dried products - all three forms provide health-protective benefits. Keep in mind that dried blueberries are a concentrated source of sugar, so enjoy them in moderation.

Mushrooms

 Who knew that mushrooms could be so healthy. I love mushrooms anyway but it is nice to know that they have health benefits.

(Berkeley Wellness)
Few foods contain vitamin D, so it's difficult to consume enough of it without taking a supplement. Some mushrooms, however, are a surprising source. 

Vitamin D is essential for bone health and may also help protect against certain cancers, diabetes and other chronic conditions. The main dietary sources are milk, which is fortified with D, and fatty fish, such as sardines and salmon.

Mushrooms contain the precursor to vitamin D, ergosterol, which is activated by ultraviolet light, similar to how our skin makes vitamin D in response to sun. No other plant food is known to do this. But since mushrooms are typically grown indoors in the dark, most cultivated mushrooms, such as white button and portabellas, contain little if any vitamin D. Some wild mushrooms, including chanterelles, are richer in D. But, on average, you'd have to eat a lot of mushrooms to get a significant amount.

A bright idea

Over the past decade researchers have been developing ways to boost vitamin D in mushrooms by exposing them to ultraviolet light. In 2008, Monterey Mushrooms, working with the USDA, produced the first commercial line of vitamin D-rich mushrooms. They contain at least 400 IU of vitamin D per 3 ounces. The treatment does not darken the mushrooms or affect other nutrients, and the vitamin D remains stable after grilling, USDA research shows. Dole now also sells similar vitamin D-enhanced portabella mushrooms.

Most mushrooms at the market have not been zapped with UV light, however, so if you want to try them, check the labels. Monterey's UV-treated mushrooms are available in major supermarkets, but not in all states, at the same price as its regular mushrooms.

Bottom line: If you like mushrooms, these enhanced ones can help you get more vitamin D. But it’s easier and much cheaper to take a supplement. We recommend 800 to 1,000 IU of D a day.

Corn Sugar

 I think we know that too much sugar is not good for us, but it is interesting to me that corn sugar does not harm the body. It is processed just like other various sugars in our bodies. So in my opinion I wouldn't worry about ingesting corn sugar as much as I would cut down on all types of added sugars to my diet. Again train yourself to read the labels on the packages. A good hint I learned in school is to shop the perimeter of the grocery store, meaning shop fresh foods. We have so many healthy alternatives here in California! Shop the farmers markets! And once in a while treat yourself to good ol mac and cheese in a box.

 (Dr. Weil)
You've likely seen the advertisements promoting the idea that corn syrup is the same as sugar. There is a difference - high fructose corn syrup (HFCS) has a slightly higher quantity of fructose than do traditional cane or beet sugars. But the big downside of HFCS isn't that it is much less healthy than regular refined sugar (sucrose) - the truth is the body processes them in a similar way. The real downside is that since HFCS is so cheap, it is widely used: it's a primary ingredient in soft drinks and often hidden in processed foods including salad dressings and ketchup, jams, jellies, ice cream, bread and crackers. In short, it is one of the biggest sources of calories in the American diet, and serves as a "marker" for identifying cheap, processed, unhealthy foods of all kinds.

Regular consumption of HFCS, in fact the regular consumption of any sugar, may contribute to obesity, which in turn is a risk factor for several types of cancer and diabetes. In my opinion, HCFS is definitely bad for you and should be avoided - read food labels carefully and minimize your consumption of items that list HFCS as an ingredient. Also be aware that the Corn Refiners Association wants to rename HFCS as "corn sugar" - if this is approved, you will need to look out for that term on food labels as well.

Low Fat Poppers

I decided to experiment with trying to make yummy guilt free pepper poppers. I like to use the small colorful peppers you can find in many of the grocery stores, the jalapeno peppers are too hot for me.
Ingredients:
6-8 peppers
1/2 cp fat free cream cheese
2 lite laughing cow queso fresco chipotle wedges
1/4 cp pepper jack cheese
 cilantro finely chopped
additional items to your taste; spicy seasoning like Emerils, love it,  or hot sauce, finely chopped onions, and garlic.
you might want to use a combo of other cheeses such as goat cheese, or parmesan or cheddar.
Stuff peppers and bake in 350 degree oven for 20 minutes.
Enjoy!

Carrot Cake

 This recipe came out delicious!

Ingredients

• 2 cups all-purpose flour
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 2 teaspoons ground cinnamon
• 3 large eggs
• 2 cups sugar
• 3/4 cup vegetable oil
• 3/4 cup buttermilk
• 2 teaspoons vanilla extract
• 2 cups grated carrot
• 1 (8-ounce) can crushed pineapple, drained
• 1 (3 1/2-ounce) can flaked coconut
• 1 cup chopped pecans or walnuts
• Buttermilk Glaze
• Cream Cheese Frosting

Preparation

Line 3 (9-inch) round cakepans with wax paper; lightly grease and flour wax paper. Set pans aside.
Stir together first 4 ingredients.
Beat eggs and next 4 ingredients at medium speed with an electric mixer until smooth. Add flour mixture, beating at low speed until blended. Fold in carrot and next 3 ingredients. Pour batter into prepared cakepans.
Bake at 350° for 25 to 30 minutes or until a wooden pick inserted in center comes out clean. Drizzle Buttermilk Glaze evenly over layers; cool in pans on wire racks 15 minutes. Remove from pans, and cool completely on wire racks. Spread Cream Cheese Frosting between layers and on top and sides of cake.

 Buttermilk Glaze

Ingredients

• 1 cup sugar
• 1 1/2 teaspoons baking soda
• 1/2 cup buttermilk
• 1/2 cup butter or margarine
• 1 tablespoon light corn syrup
• 1 teaspoon vanilla extract

Preparation

Bring first 5 ingredients to a boil in a large Dutch oven over medium-high heat. Boil, stirring often, 4 minutes. Remove from heat, and stir in vanilla.

 Cream Cheese Frosting

Ingredients

• 3/4 cup butter or margarine, softened
• 1 (8-ounce) package cream cheese, softened
• 1 (3-ounce) package cream cheese, softened
• 3 cups sifted powdered sugar
• 1 1/2 teaspoons vanilla extract

Preparation

Beat butter and cream cheese at medium speed with an electric mixer until creamy. Add powdered sugar and vanilla; beat until smooth. I sprinkled toasted coconut on top of the cake.

Southern Living OCTOBER 1997

Healthy Tidbits

 I thought this was a fun idea!

(Berkeley Wellness) 

Sing to Your Health

Perhaps you sing for pleasure in the shower, improvise duets with your favorite opera or rock star, or sing in a choir. But does singing have any health benefits?
Scientists, and singers, wonder about this, too. Here are a few intriguing findings, some weightier than others:
• Singing and asthma: Studies have found that singing helps people with asthma and bronchitis because of the deep breathing, and because a variety of muscles, such as the diaphragm, get a workout. There’s even some evidence that singing lessons can help suppress snoring.
• Singing and the immune system: Researchers in Germany studied antibodies (part of a healthy immune response) and stress hormones in members of an amateur choir, comparing levels when the singers were singing or just listening. Their stress hormones went up when they listened, and their antibodies went up when they sang, possibly because singing made the singers feel good and they didn’t like just listening. Temporary changes in immunity mean very little, however. Many activities produce ups and downs in antibodies and stress hormones.
• Singing and aging: In a survey called “Creativity and Aging” from researchers at George Washington University, members of senior chorales in the District of Columbia, San Francisco, and Brooklyn reported better health and fewer falls than non-singers.
• Singing and Alzheimer’s: A British branch of the Alzheimer’s Society reports that singing is helpful for patients with dementia. Singing familiar songs and learning new ones can help build self-esteem and alleviate loneliness. Though there is no proof that engaging in such memory-dependent exercises as singing or learning new mental skills can prevent Alzheimer’s, many experts think such activities may at least help delay the onset of memory problems in some people.
• Singing and sociability: Chorus America, an organization of singing groups, conducted a survey a few years ago, and found that more people in the U.S. and Canada take part in choral singing than in any other performing art, and that most singers say that singing in a chorus builds social confidence.
• Singing and human intelligence: Walter Freeman, a famous neurobiologist at University of California, Berkeley, believes that singing and dancing are genetic in origin, and that they helped the brain evolve. They have also served as a means of transmitting knowledge from one generation to another.

Healthy Tidbits for Salad Greens

 I always give the package lettuces a rinse even though I have heard that is not necessary. I stay clear of salad bars in general unless that is my only healthy option. I have seen people take samples with their hands! Another tip is make sure the mixed salads, those with dressings, are fresh and not days old.
(Dr. Weil)
Salads based on greens, particularly dark leafy varieties such as spinach and kale, can be a good way to get your Recommended Daily Allowance (RDA) of vegetables. However, as a recent contamination outbreak in Europe has shown, the contents of salad can sometimes be a source of E. coli and salmonella. Help minimize your risk of exposure to pathogens with these steps:

1. Always rinse packaged greens, even if the package states “prewashed.” Greens that look fresh, especially greens in plastic, can still harbor bacteria. Loose and unpacked greens should be washed three times under cold, running water to remove sand, dirt and any bacteria that may be present.
2. Don't purchase greens that are past their “best-if-used-by” date.
3. All vegetables and fruits should be scrubbed under cold, running water before being used.
4. Do not put raw bean sprouts or alfalfa sprouts in your salad - they aren't really all that healthy and the risk of toxins, E. coli or salmonella from these sources is high.
5. If using tofu in salad, purchase it in packaged form only - avoid buying it in bulk out of open barrels, which may harbor unwanted organisms.
6. At a salad bar, make sure that the vegetables are well chilled (kept over ice) and that the food is properly shielded with a sneeze guard or hood. Avoid any items that look old or dried out.

Healthy Tidbits about Maple Syrup

I love to use maple syrup in a variety of ways other than just for breakfast. It is delicious and adds a wonderful subtle sweetness.

 (HealthCastle.com)
All the maple syrup in the world is produced in North America. The main producer is the Canadian province of Quebec, which produces 85% of the world supply. in the U.S., maple syrup is produced in several New England states and New York. Maple syrup results when sap from maple trees (main species Acer saccharum) is allowed to lose most of its water content through evaporation. Approximately 40 gallons of sap are needed to produce 1 gallon of maple syrup. Sap by volume is 2.5% sugar, while maple syrup is 66% sugar.

Maple Syrup Classification

In both Canada and the U.S., maple syrup has three grades and five color classifications. (Quebec also has its own provincial grading system, but this is not used outside of the province). The following table compares the corresponding U.S. and Canadian maple syrup grades.

U.S. Grade A Light Amber/Fancy	Canada No. 1 Extra Light
U.S. Grade A Medium Amber	Canada No. 1 Light
U.S. Grade A Dark Amber	Canada No. 1 Medium
U.S. Grade B Commercial	Canada No. 2 Amber
U.S. Grade B Commercial	Canada No. 2 Dark

The lightest syrup is produced at the beginning of the season. As the season progresses, the color darkens and the taste gets stronger. The most popular grade of syrup is U.S. Grade A Dark Amber (Canada No. 1 Medium). The Grade B syrups have much stronger flavors and are generally used in cooking or food processing only.

Maple Syrup Nutrition

Interestingly, maple syrup is considered a low-GI food (it has a glycemic index of 54), which means it does not raise blood sugar as quickly as regular table sugar (which has a GI of 95). For comparison, honey has a GI of 77. Maple syrup is an excellent source of the trace mineral manganese; 1 tablespoon contains approximately half of the DRI for this nutrient.
A 2010 University of Quebec study of maple syrup’s antioxidant capacity showed that the ORAC (antioxidant capacity) of pure maple syrup was comparable to that of strawberry juice and orange juice but lower than that of blueberry juice. The same study found that maple syrup showed anti-inflammatory and anti-cancer properties, with the anti-inflammatory effects appearing stronger in the darker syrup.

Maple Syrup Uses in Baking/Cooking

Small changes are needed when you use maple syrup in place of sugar. Chef Daniel Lagarde of Do More with Maple provides the following substitution tips when baking with maple syrup:

• Replace each cup of granulated sugar in the recipe with 1 1/2 cups of maple syrup
• Reduce other liquids in the recipe by about one-half
• Add 1/4 teaspoon baking soda for each cup of maple syrup used
• Decrease oven temperature by 25 degrees to avoid over-browning

Many of us drizzle maple syrup on pancakes, toast, or waffles, but there are other uses for maple syrup in the kitchen. Chef Mark Reinfeld of Vegan Fusion shares the following ideas:

• Make a marinade (2 tbs olive oil, 2 tbs soy sauce, and 1 tbs maple syrup) to baste veggies such as portobello mushrooms, zucchini, onions, bell pepper, or even pineapple slices for grilling or roasting.
• Use along with pecans to make a pecan vinaigrette salad dressing. For even richer flavor, try toasting the pecans. As a sweetener in salad dressings, 1 tablespoon is generally enough to sweeten 1 1/2 cups of dressing.
• Make candied nuts. Mix maple syrup with a little oil and a pinch of salt and possibly cayenne pepper and stir in your favorite nuts (almonds, cashews, pecans, walnuts). Roast at a low temperature (around 250F for about 40 minutes for the richest flavor).  

The Bottom Line
Maple syrup can be a substitute for regular sugar, but its role is certainly that of a sweetener rather than an antioxidant source. While it’s not exciting to repeat, vegetables and fruits continue to be the main source of antioxidants in your diet. Pure maple syrup can be pricey, but if you want to try it, definitely look for the real thing and avoid “maple-flavored” syrups, which contain little or no actual maple syrup.

Healthy Tidbits/Hemp Seeds

Whole Foods carries these and I sprinkle them on our cereal.

(Berkeley Wellness)
Hemp seeds, sold in health-food stores and at many websites, offer troves of healthful nutrients. But don't believe all the claims made for them. 

Sometimes called hemp hearts, these little brown or golden seeds come from the industrial hemp plant—the same plant as marijuana (Cannabis sativa) but with only trace amounts, if any, of the psychoactive compound. Though commercial hemp production is banned by U.S. law, hemp seeds (and foods made from them) can legally be sold in the U.S. and are available from several Canadian companies by mail order and in some health-food stores.

Similar in many ways to flaxseeds, hemp seeds are rich in protein and heart-healthy polyunsaturated fats, including alpha-linolenic acid (ALA), an omega-3 fat. Though ALA is different from the omega-3s in fish oil, it has health benefits, too.

Hemp companies make all kinds of claims—that the seeds aid weight loss, help digestion and diabetes, ease arthritis, reduce inflammation, and lower blood pressure, for example—without human research to back them. One small study found that hemp seeds helped relieve atopic dermatitis; two studies found they had no significant effect on blood cholesterol or other markers of cardiovascular health. Typically, websites cite unspecified studies and/or testimonials.

Hemp seeds, like all seeds, are fairly high in calories—about 80 per tablespoon. If you consume the typical recommended dose—three to five tablespoons a day—that’s 240 to 400 calories.

Bottom line

Eat hemp seeds if you like their nutty taste and don’t mind their somewhat hefty price (more than $10 a pound). You can add them to hot or cold cereals, yogurts, smoothies, soups, stews, and stir-fries. Just don't believe the health claims. Another good reason to eat hemp: It's considered an eco-friendly plant because it needs little water and can be grown without pesticides.

Healthy Tidbits

 Here is more evidence that exercise as simple as brisk walking helps to keep you healthy. I love it, it is easy, you get out in the fresh air, you can walk with your friends and family. You can also get lots of important conversation in too. Think about picking different locations, the world has some awesome scenery to view!  I use the treadmill when the weather is cold and rainy. 

(Dr. Weil)

Walking Away From Prostate Cancer

Here's some good news for men who have been treated for prostate cancer: brisk walking - at a pace of three miles per hour - seems to lower the risk of disease progression and the need for additional treatment. This finding comes from a study of 1,455 men who had localized prostate cancer. The original investigation was conducted from 2004 to 2009, and the men's average age when their cancer was diagnosed was 65. The analysis showed that men who walked three or more hours a week at a brisk pace had a 57 percent lower risk of prostate cancer progression when compared to men who walked less than three hours a week and who walked at a slower pace. The participants reported their physical activity by questionnaire about 27 months after they were diagnosed to researchers from the Harvard School of Public Health and the University of California, San Francisco. The new analysis was published in the June 1st, 2011 issue of Cancer Research.
My take? We already knew that regular aerobic exercise is associated with a reduced risk of developing prostate cancer in the first place, so it's good to hear that exercise (in this case, brisk walking) makes a difference for men who have been treated for the disease. This finding makes sense to me: several years ago studies showed that brisk walking improved breast cancer survival rates among women who walked as little as an hour a week at a pace of 2 to 2.9 miles per hour. Better yet, women who had had breast cancer and walked three to five hours a week had a risk of death that was 50 percent lower than breast cancer patients who performed little or no exercise. The message from these studies is clear: get moving!

LowFat Cheese/Chicken Enchiladas

I was impressed with this recipe tasting so good and being low fat. I think you can add other vegetables and seasonings if you like it hotter and more favorable. My additions are in parenthesis. 

Ingredients

• 2 1/2 cups chopped cooked chicken breast
• 2 cups (8 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
• 1 2/3 cups plain low-fat yogurt( nonfat sour cream)
• 1/3 cup butter, melted (leave it out)
• 1/4 cup chopped onion( & red bell pepper, also corn or beans)
• 1 teaspoon minced garlic
• 1/4 teaspoon freshly ground black pepper
• (Try cumin, fresh cilantro, hot peppers)
• 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup (such as Healthy Request), undiluted
• 1 (4.5-ounce) can chopped green chiles, drained
• 8 (8-inch) flour tortillas( I like the corn, look for low fat)
• 1 tablespoon canola oil( I sprayed the tortillas with cooking spray)
• Cooking spray
• 1/2 cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese
• 1/4 cup chopped green onions

Preparation

1. Preheat oven to 350°.
2. Combine first 9 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.
3. Heat a large skillet over medium-high heat. Working with 1 tortilla at a time, brush oil over both sides of tortilla. Add tortilla to pan; cook 5 seconds on each side or until toasted and soft. Remove from pan; arrange 1/2 cup chicken mixture down center of tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas, remaining oil, and remaining chicken mixture. Spread reserved 1 cup chicken mixture evenly over enchiladas. Cover and bake at 350° for 20 minutes. Uncover; sprinkle evenly with cheddar cheese and green onions; bake an additional 5 minutes or until cheese melts.
Makes about 8 servings.

Nutritional Information

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• Amount per serving
• Calories: 454
• Fat: 20.3g
• Saturated fat: 10.4g
• Monounsaturated fat: 6.7g
• Polyunsaturated fat: 1.5g
• Protein: 30.8g
• Carbohydrate: 36.6g
• Fiber: 2.2g
• Cholesterol: 73mg
• Iron: 2.3mg
• Sodium: 757mg
• Calcium: 347mg

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Cooking Light MAY 2009