Sooth a Sore Throat

Here are a few old fashioned remedies that we love.

(HealthCastle.com)

 5 Food Remedies to Soothe a Sore Throat

1. Drink honey water. The mechanism of how it helps is not fully understood, but honey is capable of inhibiting the growth of antibiotic-resistant bacteria. To soothe a sore throat, simply mix one to two tablespoons of honey into a cup of hot water.
    
2. Gargle with salt water. My mother would hand me a warm cup of salt water every time I got sick. Salt draws water out from cell membranes, effectively reducing swellings and inflammation, giving your sore throat some temporary relief. Try adding half to one teaspoon of salt to a cup of warm water, and gargle with it at least once each hour.
    
3. Sip green tea throughout the day. A 2007 study showed that research participants taking green tea extracts had improved immune response because they secreted more virus-fighting interferon. The effect of hot liquid on your sore throat is like a warm gel pack on a sore muscle. Better yet, add some honey to your green tea!
    
4. Try apple cider vinegar. I can't find any scientific evidence of how it works, but many people just swear by it! Mix one tablespoon of apple cider vinegar in a cup of warm water, gargle, and swallow.
    
5. Consider popping a Vitamin D pill. The sunshine vitamin continues to surprise us. A 2007 study found that subjects taking daily Vitamin D supplements were 3 times less likely to report cold and flu symptoms. A higher dose (2000 IU/day), given during the last year of the study, resulted in virtually no reports of cold or flu symptoms.

The Bottom Line

Before you rush to your doctor right at onset, try the above natural remedies to battle a sore throat. If it lasts longer than 3 days, check with your doctor.

Beautiful San Francisco

We spontaneously decided to visit San Francisco since the weather was absolutely perfect! We headed up to Ocean Beach by the historic Cliff House. There is a trail there beginning at Lands End that winds along the coast from the Cliff House to the Golden Gate Bridge. There was a clear sky and no wind, we could see the Farralon Islands which is very unusual since they are about 25 miles away. Spectacular sunset!

 We then headed to Park Tavern in North Beach for a burger! Very good and the service was excellent.

Quorn-What Is It?

 I have never heard of this before and thought it was worthy to blog about. It is always good to read the labels.

(Berkeley Wellness)

 Questions About Quorn

If you shop for meat substitutes, you may have noticed something in the freezer section called Quorn. Should you toss it in (or out of) your basket?
Quorn (pronounced “kworn”) is the brand name for food products made with mycoprotein, derived from the soil fungus Fusarium venenatum. The fungus is fermented in vats and the resulting paste is mixed with egg whites and flavorings and shaped into various meat-like forms, such as burgers, cutlets and nuggets. Compared to other meat substitutes, it has a more “meaty” texture and taste.
Quorn is high in protein and fiber and is a good source of selenium and zinc. Marketers say it helps control cholesterol, blood sugar and weight. Sounds like a perfect vegetarian option—but it has been the subject of much controversy.
What’s in a name?
Quorn was originally promoted as “mushroom in origin,” which sounds more appealing than calling it a fungus. But mycoprotein is not a mushroom (not all fungi are mushrooms), and the American Mushroom Institute, the Center for Science in the Public Interest (CSPI) and even some other food companies took issue with the labeling. It’s now described as an edible fungus, like mushrooms and truffles—which, as opponents say, is still somewhat deceptive. And it’s hardly “all-natural,” as it’s often touted, since it is highly processed.
A matter of safety
The FDA categorizes mycoprotein as GRAS (generally recognized as safe), but more than 1,500 adverse reactions have been reported to CSPI, including severe abdominal pain, vomiting, diarrhea and hives. Several people have suffered breathing difficulties and even anaphylaxis (a life-threatening allergic reaction). Not surprisingly, a mycoprotein website lists a very low estimated risk of adverse reactions and says the most common side effect is just flatulence, due to the fiber. For years, CSPI has been urging the FDA to revoke Quorn’s GRAS status, or at least to require warning labels.
What about the health claims?
Several studies, most from the early 1990s, suggest that mycoprotein may have positive effects on cholesterol, blood sugar and satiety. But they were small, short and often flawed. More recently, a small company-funded study suggested a link between mycoprotein and improved cholesterol, but it had problems, too. The potential health benefits may be due to the specific types of fiber in mycoprotein (beta-glucans and chitin).
Bottom line: There are other meat alternatives, including those made from soy, that don’t carry the risk of serious adverse reactions that have been reported from Quorn (unless, of course, you’re allergic to soy or their other ingredients). Keep in mind that all processed meat substitutes, including Quorn, tend to be high in sodium and sometimes saturated fat from added cheese and other ingredients. 

Chicken Marsala

I tried this recipe out of the 'American Test Kitchen' cookbook I received this Christmas as a gift. It was delicious! I did not have pancetta which would most likely make the sauce even richer. My additions are in parenthesis.

Serves 4

Ingredients

• 4 boneless, skinless chicken breasts (about 5 ounces each)
• 1cup unbleached all-purpose flour
• Table salt
• Ground black pepper
• 2tablespoons vegetable oil
• 2 1/2ounces pancetta (about 3 slices), cut into pieces 1 inch long and 1/8 inch wide
• 8ounces white mushrooms , sliced (about 2 cups)
• 1medium clove garlic , minced (about 1 teaspoon)
• 1teaspoon tomato paste
• 1 1/2cups marsala wine (sweet)(I added less marsala and 1/2 cp chicken broth)
• 1 1/2tablespoons lemon juice from 1 small lemon
• 4 tablespoons unsalted butter cut into 4 pieces, softened
• (2 Tbsp of marscapone for richness)
• 2 tablespoons chopped fresh parsley leaves

Instructions

1. 1. Adjust oven rack to lower-middle position, place large heatproof dinner plate on oven rack, and heat oven to 200 degrees. Heat 12-inch heavy-bottomed skillet over medium-high heat until very hot (you can hold your hand 2 inches above pan surface for 3 to 4 seconds), about 3 minutes. Pat chicken breasts dry. Meanwhile, place flour in shallow baking dish or pie plate. Season both sides of chicken cutlets with salt and pepper; working one piece at a time, coat both sides with flour. Lift breast from tapered end and shake to remove excess flour; set aside. Add oil to hot skillet and heat until shimmering. Place floured cutlets in single layer in skillet and cook until golden brown, about 3 minutes. Using tongs, flip cutlets and cook on second side until golden brown and meat feels firm when pressed with finger, about 3 minutes longer. Transfer chicken to heated plate and return plate to oven.(I baked the thicker cut chicken breasts in the oven at 350 for 15 minutes to finish the cooking)
2. 2. Return skillet to low heat and add pancetta; sauté, stirring occasionally and scraping pan bottom to loosen browned bits until pancetta is brown and crisp, about 4 minutes. With slotted spoon, transfer pancetta to paper towel--lined plate. Add mushrooms and increase heat to medium-high; sauté, stirring occasionally and scraping pan bottom, until liquid released by mushrooms evaporates and mushrooms begin to brown, about 8 minutes. Add garlic, tomato paste, and cooked pancetta; sauté while stirring until tomato paste begins to brown, about 1 minute. Off heat, add Marsala; return pan to high heat and simmer vigorously, scraping browned bits from pan bottom, until sauce is slightly syrupy and reduced to about 1 1/4 cups, about 5 minutes. Off heat, add lemon juice and any accumulated juices from chicken; whisk in butter 1 tablespoon at a time (and marscapone). Season to taste with salt and pepper, and stir in parsley. Pour sauce over chicken and serve immediately.

Must Read Tidbit about Sponges

Here is a great study done about our sponges that we use daily. It is a little scary! But it is easy to zap the germs away by microwaving or putting in the dishwasher which I try to remember to do. Let's keep healthy!

 http://ucanr.org/sites/letseathealthy/Nutrition_News_and_Resources/Newsletters_114/?newsitem=41608

Cookie Baking Day

Every year as far back as I can remember I helped my mother with baking holiday cookies to give as gifts. I have continued that tradition with my daughter and now my grandaughters. Here is a sampling of our cookies, gingerbread, chocolate chip, snicker-doodles, Santas whiskers, chocolate-expresso crinkles, Madelines, almond/coconut macaroons and pumpkin. Every year we have our favorites and change out some just for fun and variety.

Arsenic in Apple Juice

Here is a link that talks about the latest findings regarding arsenic in apple and grape juice. I guess we need to go back to juicing our own organic fruits...

http://www.consumerreports.org/cro/consumer-reports-magazine-january-2012/arsenic-in-your-juice/index.htm

Walnut Tidbit

A mainstay of my dietary recommendations, walnuts are an excellent choice when it comes to healthy snacking. Walnuts are good sources of: Omega-3 fatty acids, protective fats that promote cardiovascular health, help maintain optimal cognitive function, and tone down inflammation. Heart-healthy monounsaturated fats. Ellagic acid, an antioxidant compound that helps support a healthy immune system. L-arginine, an essential amino acid which promotes healthy blood pressure. Try adding walnuts to your hot or cold breakfast cereals, eat them as a snack, use walnut oil in salad dressings, and add to pie crusts for a nutritional boost.(Dr. Weil) I keep a sealed container in the refrigerator of our favorite nuts to sprinkle on our breakfast cereal or just to munch on.

Happy Thanksgiving!

Hope everyone had a delicious Thanksgiving holiday! It is a time to reflect and give thanks for what we have and wish for good health and happiness for those who are less fortunate thru our prayers and good deeds.

Speaking of delicious, we had our traditional turkey, our favorite stuffing, cranberries, mashed potatoes, Bobby's sweet potatoes, brussel sprouts and corn muffins. Everything was wonderful! I tried 2 new desserts, OMG, they came out great!

Walnut pie

Pumpkin cake

Protein Tidbit

 I new this, but sometimes I just want that piece of chocolate or frozen yogurt! Or maybe just take a nap.

(Scientific American)
The other afternoon I hit a classic mid-afternoon slump. Sleepy and sluggish, I grabbed for a bit of chocolate. But I probably should have had egg whites or maybe a piece of steak. Because a recent study in mice has found that it’s protein, not sugar, that provides the perk.
Brain cells called orexin cells secrete a stimulant that makes us energetic and tells the body to burn calories. If the cells’ activity decreases, narcolepsy or sudden sleepiness, is the result. The work is published in the journal Neuron. [Mahesh M. Karnani et al., "Activation of Central Orexin/Hypocretin Neurons by Dietary Amino Acids"]
Scientists marked orexin cells in mice brains so they would fluoresce. Then they tracked the cells’ activity after feeding the mice different kinds of food.
Turns out that glucose blocks the function of the orexin cells. This effect might be the main reason for the desired post-lunch siesta. But the researchers also found that amino acids stop the glucose action, keeping the cells active and the mice alert. So next time I get that 3 p.m. slow down, I’ll have an egg. If I’m alert enough to remember.
—Christie Nicholson

Great Advice for Anyone

This is a small excerpt from AARP e-newsletter that I liked.

At 50, you can give advice that your grown-up children may be ready to hear. Some advice is timeless.

It's also guileless, guiltless … and priceless.
We've reached the stage where we have the presence in life to give it. And if our grown and growing kids are wise, they've reached the stage where they can hear it.
1. Don't be a jerk. The one time you are will be the time everyone remembers.

2. A great handshake and an honest smile are free, and shine as brightly as any résumé.
3. Most of the time, people are doing the best that they can. Try to believe it.
4. Use sunscreen, but not just on your face. Remember the back of your neck and, above all, your hands!
5. There are no people so far beneath you that you can't learn something from them, or so far above you that you need permission to communicate with them.
6. Don't wait for someone else to hold you to account. Do it yourself.
7. Respect others' beliefs, but don't back off on your own.
8. Your gut is always, always right. Listen quietly to your intuition, and you'll see that you already know everything you need to know.
9. Take care of your feet. Buy the best shoes you can, if not the most expensive. Go for pedicures, as a couple. Oldie moldies won't take you far.
10. Follow your passion. You'll never "work" a day in your life.
11. Make empathy the default response.
12. Even if someone's mad at you, it does not mean you've done something wrong.
13. You'll never regret eating blueberries or working up a sweat.
14. Strive to keep half your promises.
15. Treat yourself well. Other people will, too.
16. When you say something you think is smart, don't sniff. It telegraphs conceit.
17. Nothing ever got worse from talking about it. Just pick the right person to talk to.
18. The smaller the thing you can find to be grateful for — from good coffee to soft socks — the happier you will be.
Jacquelyn Mitchard, the best-selling author of 20 books, lives near Madison, Wis., with her family.

 

Daylight Savings Tidbit

I also feel that we should keep standard time and forget about having to adjust our body clocks twice a year. 

 

Why Daylight Saving Time Should Be Abolished 
By David Biello | November 4, 2011

It’s that time of year in the U.S. when clocks “fall back” from Daylight Saving Time to standard time. What does that mean? Well, you get back the hour of sleep you lost last spring and you can look forward to a week or so of feeling discombobulated.
The railroads were the first to set the time in the 19th century, coordinating distant clocks so that trains could run on theoretically precise timetables (this cut down on crashes.). You can also thank railroads for time zones—geographic swaths of the globe set to the same hour.
But it was evening-time activists like entomologist George Vernon Hudson and golfer William Willett who can be  blamed for Daylight Saving Time. Noting that a little extra well-lit time on a balmy evening would be nicer than in the morning when everybody’s asleep anyway, the two independently proposed shifting clocks forward for the spring and summer. Governments soon seized upon the idea as a way to cut down on energy use — more sunlight in the evening means less coal-burned to provide artificial alternatives.
Unfortunately, that doesn’t seem to hold up too well. And changing back and forth to Daylight Saving Time twice a year seems to be bad for human health — from increased risk of heart attack to more mine accidents. Nevertheless, in 2007, the U.S. Congress saw fit to extend Daylight Saving Time‘s reign from earlier in spring to deeper into fall in 2007.
It would make more sense to either scrap Daylight Saving Time or turn it into standard time—in effect, make it permanent. But since when have we been sensible about time management?

Coffee Tidbit

Science is great but confusing at times....

The Coffee-Cholesterol Connection (Berkeley Wellness)

If you have high cholesterol, could your morning cup of Joe be at least partly to blame? Maybe, depending on how your coffee is brewed and how much you drink.
Most research has found that coffee drinking in general does not increase blood cholesterol or cardiovascular risk. But since the mid-1980s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered.
What’s in your cup of coffee?
Diterpene compounds in coffee beans—notably cafestol—are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes released. Scandinavian-style boiled coffee has the most diterpenes, studies have shown—followed by Turkish/Greek coffee, French-press (cafetière or plunger-pot) coffee and then espresso. American-style “drip” coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Decaffeinating coffee does not reduce diterpenes.
Still, it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Daily consumption of 10 milligrams of cafestol—the amount in about four 5-ounce cups of French-press coffee—has been shown to raise cholesterol by 8 to 10 percent in four weeks, mostly due to increased LDL (“bad”) cholesterol. Some people are affected more than others, and the effects may be greater in those who have higher cholesterol to begin with.
The sunny side of coffee 
All coffee, no matter how it’s brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because we drink so much of it. Coffee has been shown to guard against oxidation of LDL cholesterol, which makes LDL less harmful. And it’s been linked to reduced risk of diabetes, Parkinson’s disease and some other disorders. Cafestol may even have anti-cancer properties, at least in lab studies.
Bottoms up
An occasional cup of unfiltered coffee won’t raise your cholesterol significantly, if at all. But you may be consuming more unfiltered coffee than you realize because many coffee drinks—cappuccinos or lattes, for instance—are made with espresso, sometimes more than one shot. If your cholesterol is high, you might want to limit espresso to one or two a day and not go overboard with French-press coffee.

Parmesan Crusted Chicken with Leeks and Apples

I was looking for a new recipe using our apples from our tree. It was easy and came out very delicious.

Ingredients

• Cooking spray 
• 2 1/2 cups coarsely chopped peeled Braeburn or Gala apple (about 1 pound)
• 1 2/3 cups thinly sliced leek (about 2 small)
• 1 teaspoon sugar 
• 1/4 cup (1 ounce) grated fresh Parmesan cheese 
• 2 tablespoons all-purpose flour 
• 1/2 teaspoon salt, divided
• 1/8 teaspoon black pepper 
• 4 (4-ounce) skinned, boned chicken breast halves 
• 1 teaspoon butter or stick margarine 
• 3/4 cup apple juice 
• 1 (16-ounce) can fat-free, less-sodium chicken broth 
• 1/3 cup whipping cream (I used marscapone)
• 1/2 teaspoon chopped fresh or 1/8 teaspoon dried rosemary
• 4 cups hot cooked wild rice mix (such as Uncle Ben's Long Grain & Wild Rice )

Preparation

• Heat a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add apple, leek, and sugar; sauté 12 minutes or until browned. Remove from pan, and set aside.
• Combine cheese, flour, 1/4 teaspoon salt, and pepper in a shallow dish. Dredge chicken in cheese mixture. Heat butter in pan over medium-high heat. Add chicken to pan; sauté 4 minutes on each side or until chicken is done. Remove chicken from pan; keep warm. Add juice and broth to pan, scraping pan to loosen browned bits. Bring to a boil; cook broth mixture until reduced to 1 1/2 cups (about 7 minutes).
• Add cream; reduce heat, and cook 5 minutes. Stir in reserved apple mixture, rosemary, and 1/4 teaspoon salt; cook 2 minutes. Spoon rice onto each of 4 plates; top with chicken and sauce.

Jill Melton, Cooking Light
APRIL 2000

Appetizer Class

Last night 3 friends and I took an appetizer class in celebration of a special person's birthday. What great fun! There were 2 local chefs that prepared very delectable appetizers for us while we sipped wine, champagne and Pellagrino and socialized. For starters they prepared a beautiful cheese tray.

Then we were served crab cakes extraordinaire, and chive biscuits with smoked salmon and mustard dill sauce. As you can see we ate most of the crab cakes!

For the next course we moved to the dining table to enjoy a spinach salad with bacon honey dressing with honey whole wheat rolls. Finishing that course we then were served filet of beef crostini with red pepper mayonnaise.

All well done and very delicious!

Healthy Eating Plate

Check out this link to the Harvard School of Public Health newsletter. They have a much better healthy eating plate and pyramid to follow versus the USDA version.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/index.html

Worthy Brussel Sprouts

This is a delicious way to eat brussel sprouts, definitely a keeper. My changes are in parenthesis. 
Brussels Sprouts

Recipe courtesy Louis Silva of Naglee Park Garage in San Jose, CA.
Serves: 4 to 6 servings

Ingredients

• 4 slices bacon, cut into small pieces
• 1 pound Brussels sprouts
• 3 garlic cloves, sliced
• 3 sage leaves (I used thyme)
• 2 bay leaves
• 2 ounces olive oil
• Pinch salt and freshly ground black pepper
• 3 slices lemon
• 1 tablespoon butter
• (I added figs and grapes just for fun and they tasted great, next time I may add apples and pears)

Directions

Preheat the oven to 350 degrees F. (I baked the bacon in the oven in the parchment/foil for 20 minutes, less clean up.)

In a saute pan, over medium heat, add the bacon and cook until the fat has been rendered. Remove to paper towels to drain.
In a large bowl, add all the remaining ingredients, except the butter, and toss until the Brussels sprouts are coated with the oil. Lay out a 20-inch piece of parchment paper over aluminum foil on a sheet pan and pour the Brussels sprout mixture into the middle, then top with the butter and bacon. Fold the foil over itself and put into the preheated oven. Cook for 25 to 30 minutes or until they smell done. Remove the sprouts from the oven and transfer them to a serving bowl.
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.

Coffee Toffee Crunch Cake

We celebrated Ron's special birthday this last weekend and I ordered an old fashioned Blum's coffee toffee crunch cake. It is so delicious!

Tropical Oils

This is the latest on tropical oils. I think the key word again is moderation, limit your use of all oils to a minimum and stick to the healthiest oils like olive and grapeseed, and canola. But have fun with the other flavors out there too!


(Berkeley Wellness)
Tropical oils are being touted as a healthier alternative to partially hydrogenated oils, which contain trans fats. Are they really better for you? 
Tropical oils were once the favored fats for giving processed foods a pleasing texture and good shelf stability. But starting in the late 1980s, these oils fell out of favor because most of the fats they contain are saturated, and saturated fats were linked to elevated blood cholesterol. Partially hydrogenated oils, which largely replaced tropical oils at the time, were subsequently found to be even worse for your heart because of their trans fat.
Now, tropical oils are back again. You can find them in an increasing number of packaged foods, including crackers, cookies, pie crusts, energy bars and spreads, as well as microwave and movie theater popcorn.
Tropical oils: understudied and unclear
Lab research suggests that palm oil, though highly saturated, may act more like healthful unsaturated fats in the body, in terms of its effects on blood cholesterol. But the evidence is conflicting. One study from Brazil, for example, found that palm oil improved cholesterol in healthy people. In contrast, a study from Thailand found it increased cholesterol in women who already had high cholesterol. Meanwhile, population studies have not consistently linked consumption of palm oil to heart disease. In reality, there have been too few human studies in English-language journals to know if palm oil is detrimental, neutral or possibly even beneficial.
Published research on coconut oil is even more scant. In one study, in Lipids, women who consumed coconut oil for 12 weeks had no undesirable changes in cholesterol. And in some countries where people consume a lot of coconut oil, cholesterol levels tend to be low. There’s no evidence, however, that coconut oil strengthens immunity, improves digestion or prevents heart disease, arthritis or other chronic diseases, as some websites claim. Due to its chemical structure, it does take a few more calories for the body to process coconut oil, compared to other fats—but any calorie-burning effect would be minimal at best. It is certainly no treatment for obesity.
A breakdown of tropical oils
All fats are mixtures of saturated and unsaturated fatty acids. Though most of the fatty acids in tropical oils are saturated, not all saturated fats are harmful. In some studies, palm oil’s main fatty acid, palmitic acid, had no effect on cholesterol. Palm oil also contains a fair amount of monounsaturated fats. Similarly, though coconut oil is highly saturated, its fats seem to have a neutral effect on cholesterol levels in most people.
Moreover, the effect of saturated fat varies from person to person, depending on genetics, weight, other dietary and lifestyle factors and even gender. In addition, tropical oils contain other substances that can affect the risk of heart disease—and how the oils are processed may matter, too. What’s key is your overall diet. Adding tropical oils in the context of a healthy diet is unlikely to affect blood cholesterol significantly.
Our advice
Early research that raised red flags about tropical oils was faulty. You should still limit these oils, however, since their effects on cholesterol aren’t fully understood. And snack foods containing tropical oils tend to be high in calories—and low in nutrients. Be aware, also, that manufacturers may use a process called interesterification, which changes the structure of the oil so that it performs like a partially hydrogenated oil without the trans fat. That sounds great but we don’t yet know whether interesterified fats might have their own adverse health consequences. If you see the term “fully hydrogenated” palm or palm kernel oil on a food label, it may indicate that interesterified fats are present.

Healthy Tidbits

We know about yogurt as a probiotic but sourdough bread?

Sourdough Bread Aids Digestion

The next time you make a sandwich, pay attention to what's holding your cold cuts and cheese. San Francisco's famous sourdough bread contains lactobacilli, a probiotic which may benefit digestion.
(Web MD)