I was thinking how I have been eating half a protein bar when I get hungry or tired around 11 am in the morning especially if I have gone to Jazzercise. My wonderful daughter suggested this idea which has worked out so well. It holds me over till lunch. So I thought why not make up a trail mix snack, one of my favorites is Trader Joe's many delicious variations on trail mix. Use your own imagination for this one.
I don't have an exact recipe for this...
1 cup of trail mix and feel free to add other healthy nuts or dried fruits or not so healthy goodies like mini marshmallows or cut up caramels, m&ms...
Melt your favorite dark chocolate, 1/2 bag of chocolate chips, try Ghiradelli bittersweet chips, they are very good. Remember dark chocolate is better for you than milk chocolate and you might even try sugar free chocolate, and pour over trail mix and cool on parchment lined pan in one layer or drop by spoonfuls on to parchment.
That is it, for fun melt white chocolate and drizzle over cooled 'bark' for decoration.
It has fruit, nuts and chocolate, all healthy for you, just remember moderation, if it is too tempting, don't make it or share with your family and friends.
Monday, March 8, 2010
Saturday, March 6, 2010
Cool Links for Sustainable Seafood
Sustainable Seafood Advice
Blue Ocean Institute, led by noted marine biologist Carl Safina, has a Guide to Ocean-Friendly Seafood that gives each species of fish a green (good), yellow or red (avoid) rating. For example, green fish are relatively abundant and their fishing or farming methods do little damage to natural habitats and other wildlife; a “red” rank means the species is subject to overfishing or is farmed using methods that harm the environment or wild fish. Search the guide (and download a wallet-size card of it) at blueoceaninstitute.org/seafood—or by entering fishphone.org into your PDA browser.
Monterey Bay Aquarium’s Seafood Watch recommends fish based on current scientific data on environmental and health concerns and direct interactions with fishery and fish-farm operators. Visit the website montereybayaquarium.org or access its guides on your cell phone at seafoodwatch.org.
Blue Ocean Institute, led by noted marine biologist Carl Safina, has a Guide to Ocean-Friendly Seafood that gives each species of fish a green (good), yellow or red (avoid) rating. For example, green fish are relatively abundant and their fishing or farming methods do little damage to natural habitats and other wildlife; a “red” rank means the species is subject to overfishing or is farmed using methods that harm the environment or wild fish. Search the guide (and download a wallet-size card of it) at blueoceaninstitute.org/seafood—or by entering fishphone.org into your PDA browser.
Monterey Bay Aquarium’s Seafood Watch recommends fish based on current scientific data on environmental and health concerns and direct interactions with fishery and fish-farm operators. Visit the website montereybayaquarium.org or access its guides on your cell phone at seafoodwatch.org.
Friday, March 5, 2010
The Grapefruit Effect and Your Drugs
(from Berkeley Wellness alert)
Many people taking medications have learned to be leery of grapefruit and its juice—which is too bad, since grapefruit is not only delicious, but also heart-healthy and nutritious. Here's what you need to know.
Grapefruit and its juice raise blood levels of certain drugs, and the effect can be dangerous. This occurs because grapefruit contains substances that disable an enzyme (known as CYP3A4) in the small intestine that would otherwise help break down the drugs. The interaction happens fast and can last 24 hours or longer—the time it takes for your body to make new enzymes—though it trails off. On the other hand, grapefruit juice can also lower blood levels of a few drugs by reducing absorption.
These effects can vary from person to person—and even from grapefruit to grapefruit. This makes the scenario highly unpredictable.
The drugs include many cholesterol-lowering statins, as well as certain calcium channel blockers (for high blood pressure), tranquilizers, antihistamines, zntidepressants, and HIV drugs. Many drugs now carry a warning label if there’s an interaction with grapefruit—but the absence of a warning doesn’t mean there is no inter action. If you take medication and consume grapefruit, check with your doctor or pharmacist.
What you can do
• Switch to other juices. There is some evidence, however, that Seville oranges (which are sour, like grapefruit) may have an effect similar to grapefruit, as may tangelos and pomelos.
• Switch to another drug in the same category. This isn’t always possible—your doctor or pharmacist should be able to advise about this. For example, the blood pressure drug nifedipine (such as Procardia) is affected by grapefruit, but you might take diltiazem (such as Cardizem) instead. Your prescription for Lipitor or Zocor might be changed to rosuvastatin (Crestor), which does not interact with grapefruit or its juice.
• Keep in mind, the main concern is regular consumption of the fruit or its juice. A glass of juice on rare occasion should pose little or no risk—especially if you drink it in the morning, say, and take your drug in the evening.
Many people taking medications have learned to be leery of grapefruit and its juice—which is too bad, since grapefruit is not only delicious, but also heart-healthy and nutritious. Here's what you need to know.
Grapefruit and its juice raise blood levels of certain drugs, and the effect can be dangerous. This occurs because grapefruit contains substances that disable an enzyme (known as CYP3A4) in the small intestine that would otherwise help break down the drugs. The interaction happens fast and can last 24 hours or longer—the time it takes for your body to make new enzymes—though it trails off. On the other hand, grapefruit juice can also lower blood levels of a few drugs by reducing absorption.
These effects can vary from person to person—and even from grapefruit to grapefruit. This makes the scenario highly unpredictable.
The drugs include many cholesterol-lowering statins, as well as certain calcium channel blockers (for high blood pressure), tranquilizers, antihistamines, zntidepressants, and HIV drugs. Many drugs now carry a warning label if there’s an interaction with grapefruit—but the absence of a warning doesn’t mean there is no inter action. If you take medication and consume grapefruit, check with your doctor or pharmacist.
What you can do
• Switch to other juices. There is some evidence, however, that Seville oranges (which are sour, like grapefruit) may have an effect similar to grapefruit, as may tangelos and pomelos.
• Switch to another drug in the same category. This isn’t always possible—your doctor or pharmacist should be able to advise about this. For example, the blood pressure drug nifedipine (such as Procardia) is affected by grapefruit, but you might take diltiazem (such as Cardizem) instead. Your prescription for Lipitor or Zocor might be changed to rosuvastatin (Crestor), which does not interact with grapefruit or its juice.
• Keep in mind, the main concern is regular consumption of the fruit or its juice. A glass of juice on rare occasion should pose little or no risk—especially if you drink it in the morning, say, and take your drug in the evening.
Vitamin D
(from Berkeley Wellness alert)
Because of growing evidence about the benefits of vitamin D—for bone health, muscle function, and possibly even prevention of some cancers and other illnesses—many people are rushing out to buy vitamin D pills. Here’s what to look for.
There are two main forms of vitamin D:
Vitamin D3 (cholecalciferol) is typically derived from lanolin from sheep’s wool. Less commonly, D3 comes from fish liver oil, a concern because of mercury, PCBs, and other possible contaminants—though reputable manufacturers can remove harmful compounds in processing. D3 is also the form our skin produces when exposed to sunlight and is the natural form found in food.
Vitamin D2 (ergocalciferol) comes from non-animal sources, such as fungi, that are exposed to ultraviolet light to convert their cholesterol-like substances, called sterols, into vitamin D.
Once consumed, both vitamin D2 and vitamin D3 are converted in the body to the active form. But some research strongly suggests that D3 is preferable to D2. One study, for example, found that D2 was less than one-third as potent as D3 and that it was shorter-acting.
Reading labels: The type of vitamin D is listed on supplement bottles in the ingredients (and sometimes in the “Supplement Facts” panel). Look for D3 or cholecalciferol, preferably not from fish liver oil. The same company may use D3 in some of its products but D2 in others. If you’ve been taking a supplement with D2 (ergocalciferol), you are still getting benefits, but consider switching to a product with D3 when you are done with that bottle. Some strict vegetarians may prefer D2 since it’s not derived from animals, but because it’s less potent, higher doses are needed to get the same effect as D3.
Many vitamin D pills, multivitamins, and bone formulas—especially those from major brands like One-A-Day and Centrum—contain D3, as does most milk and other fortified foods. Quite a few health-food store brands, however, may still contain D2.
Your D needs: A growing number of experts believe that the current recommended daily intake levels for vitamin D (which range from 200 to 600 IU, based on age) are too low, and that a better goal for everyone is 800 to 1,000 IU a day—especially if you are over 60 (the ability to manufacture vitamin D from sunlight and utilize it declines with age), have darker skin (which makes less vitamin D), live at northern latitudes, or are housebound. You can get some vitamin D from foods—such as milk, fatty fish, and foods fortified with vitamin D—but it’s nearly impossible to get 800 to 1,000 IU without also taking a supplement.
Because of growing evidence about the benefits of vitamin D—for bone health, muscle function, and possibly even prevention of some cancers and other illnesses—many people are rushing out to buy vitamin D pills. Here’s what to look for.
There are two main forms of vitamin D:
Vitamin D3 (cholecalciferol) is typically derived from lanolin from sheep’s wool. Less commonly, D3 comes from fish liver oil, a concern because of mercury, PCBs, and other possible contaminants—though reputable manufacturers can remove harmful compounds in processing. D3 is also the form our skin produces when exposed to sunlight and is the natural form found in food.
Vitamin D2 (ergocalciferol) comes from non-animal sources, such as fungi, that are exposed to ultraviolet light to convert their cholesterol-like substances, called sterols, into vitamin D.
Once consumed, both vitamin D2 and vitamin D3 are converted in the body to the active form. But some research strongly suggests that D3 is preferable to D2. One study, for example, found that D2 was less than one-third as potent as D3 and that it was shorter-acting.
Reading labels: The type of vitamin D is listed on supplement bottles in the ingredients (and sometimes in the “Supplement Facts” panel). Look for D3 or cholecalciferol, preferably not from fish liver oil. The same company may use D3 in some of its products but D2 in others. If you’ve been taking a supplement with D2 (ergocalciferol), you are still getting benefits, but consider switching to a product with D3 when you are done with that bottle. Some strict vegetarians may prefer D2 since it’s not derived from animals, but because it’s less potent, higher doses are needed to get the same effect as D3.
Many vitamin D pills, multivitamins, and bone formulas—especially those from major brands like One-A-Day and Centrum—contain D3, as does most milk and other fortified foods. Quite a few health-food store brands, however, may still contain D2.
Your D needs: A growing number of experts believe that the current recommended daily intake levels for vitamin D (which range from 200 to 600 IU, based on age) are too low, and that a better goal for everyone is 800 to 1,000 IU a day—especially if you are over 60 (the ability to manufacture vitamin D from sunlight and utilize it declines with age), have darker skin (which makes less vitamin D), live at northern latitudes, or are housebound. You can get some vitamin D from foods—such as milk, fatty fish, and foods fortified with vitamin D—but it’s nearly impossible to get 800 to 1,000 IU without also taking a supplement.
Thursday, March 4, 2010
Healthy Tidbits
Here is some interesting natural remedies to keep in mind from Prevention magazine website.
1.Almost 45% of Americans say they’ve relied more on home remedies or OTC drugs in the last year to save money on doctors’ visits, according to a Kaiser Health Tracking poll. While you should always see the doctor for serious ailments, you may be able to soothe minor complaints with these inexpensive products already in your pantry, from The Big Doctors Book of Home Remedies.
2.Salt
Use it for: Athlete’s foot
A saline solution provides a hostile environment for fungus, decreases excess perspiration, and softens skin so antifungal meds can penetrate deeper. Soak your foot for 5 to 10 minutes in a mixture of 2 teaspoons of salt per pint of warm water, recommends podiatric surgeon Suzanne M. Levine, DPM.
3.Tonic Water
Use it for: Restless legs
A 6-ounce glass of tonic water before bed might calm symptoms of restless legs syndrome; the quinine it contains helps stop repeated muscle contractions. I am going to drink more tonic water...
4. Lemon
Use it for: Age spots
Cut a few wedges and place them directly onto your age spots for 10 to 15 minutes a day, suggests Audrey Kunin, MD, a cosmetic dermatologist in Kansas City, Missouri. “The acid in the fresh lemon juice may help lighten the age spots,” she says, but it won’t happen overnight. You’ll notice a difference in 6 to 12 weeks. Watch carefully; overuse may cause the upper layer of the skin to peel. We used to use lemon on our hair to lighten it in the summer sun!
5.Honey
Use it for: Cuts and scrapes
This natural sweetener contains 3 powerful wound-healing components: sugar for absorbing moisture so bacteria can’t survive, hydrogen peroxide to disinfect, and the nectar-based compound propolis to kill bacteria. An added bonus: Honey dries to form a natural bandage. I love honey!
6.Olive Oil
Use it for: Eczema
Packed with inflammation-reducing antioxidants, olive oil is the basis of many moisturizers; used alone, it’s free of chemical irritants you may find in store-bought creams. Rub 1 teaspoon per square inch of skin, creating a seal that keeps skin from drying out. For serious cases, cover oiled skin with plastic wrap overnight. I just saw the use of olive oil for rough dry feet recently on the 'Doctors show'.
7.Ginger
Use it for: Stomachaches
This root is well-known as a stomach soother, and rightfully so. It’s great for relieving just about any gastrointestinal illness, including motion sickness and pregnancy morning sickness. To make a tea, steep a tablespoon of ground fresh ginger in hot water for 10 minutes, then strain. I buy the candied ginger and eat one piece almost after every meal. It really works. I also have used the capsule form for a more serious case of nausea. The other natural remedy that works is the activated charcoal capsules for gas. They also work well.
1.Almost 45% of Americans say they’ve relied more on home remedies or OTC drugs in the last year to save money on doctors’ visits, according to a Kaiser Health Tracking poll. While you should always see the doctor for serious ailments, you may be able to soothe minor complaints with these inexpensive products already in your pantry, from The Big Doctors Book of Home Remedies.
2.Salt
Use it for: Athlete’s foot
A saline solution provides a hostile environment for fungus, decreases excess perspiration, and softens skin so antifungal meds can penetrate deeper. Soak your foot for 5 to 10 minutes in a mixture of 2 teaspoons of salt per pint of warm water, recommends podiatric surgeon Suzanne M. Levine, DPM.
3.Tonic Water
Use it for: Restless legs
A 6-ounce glass of tonic water before bed might calm symptoms of restless legs syndrome; the quinine it contains helps stop repeated muscle contractions. I am going to drink more tonic water...
4. Lemon
Use it for: Age spots
Cut a few wedges and place them directly onto your age spots for 10 to 15 minutes a day, suggests Audrey Kunin, MD, a cosmetic dermatologist in Kansas City, Missouri. “The acid in the fresh lemon juice may help lighten the age spots,” she says, but it won’t happen overnight. You’ll notice a difference in 6 to 12 weeks. Watch carefully; overuse may cause the upper layer of the skin to peel. We used to use lemon on our hair to lighten it in the summer sun!
5.Honey
Use it for: Cuts and scrapes
This natural sweetener contains 3 powerful wound-healing components: sugar for absorbing moisture so bacteria can’t survive, hydrogen peroxide to disinfect, and the nectar-based compound propolis to kill bacteria. An added bonus: Honey dries to form a natural bandage. I love honey!
6.Olive Oil
Use it for: Eczema
Packed with inflammation-reducing antioxidants, olive oil is the basis of many moisturizers; used alone, it’s free of chemical irritants you may find in store-bought creams. Rub 1 teaspoon per square inch of skin, creating a seal that keeps skin from drying out. For serious cases, cover oiled skin with plastic wrap overnight. I just saw the use of olive oil for rough dry feet recently on the 'Doctors show'.
7.Ginger
Use it for: Stomachaches
This root is well-known as a stomach soother, and rightfully so. It’s great for relieving just about any gastrointestinal illness, including motion sickness and pregnancy morning sickness. To make a tea, steep a tablespoon of ground fresh ginger in hot water for 10 minutes, then strain. I buy the candied ginger and eat one piece almost after every meal. It really works. I also have used the capsule form for a more serious case of nausea. The other natural remedy that works is the activated charcoal capsules for gas. They also work well.
Tuesday, March 2, 2010
CHICKEN MATZO BALL SOUP
Comfort food...
This is my favorite version.
Chicken Matzo Ball Soup
Follow instructions on the box of matzo meal.
Or
½ cup matzo meal
½ tsp salt
Pinch of white pepper
2 eggs
2 tbsp vegetable oil
2 tbsp chicken broth
½ tsp baking powder
Mix well and refrigerate for about 30 minutes.
1 fryer chicken cut into quarters or I use frozen boneless, skinless chicken thighs or breasts and cut them into small pieces or a cooked rotisserie chicken from the grocery store.
4 carrots cut in bite size slices
2 -3 celery stalks cut in bite size slices
1-2 small onions chopped
½ bunch of parsley
1 bay leaf
1-2 cloves of garlic
½ cup frozen peas
Feel free to add other vegetables of your liking
1/3 bag of egg noodles
Salt and pepper to taste
If you are using the raw chicken cover with about 3 quarts of water and simmer for about an hour till cooked through. Cool and separate the chicken meat from the bones and skin. Set aside.
When you are in a hurry...
I cheat and use 1 large can of chicken broth and add the frozen chicken pieces cut up or the meat from the rotisserie chicken and add 1 quart of water with a tsp of organic chicken bouillon base for added flavor. Add carrots, celery, onions, parsley, bay leaf and garlic and simmer for 20 minutes. Use a small cookie scoop and scoop the matzo into balls and gently slip into the simmering soup. Add peas and noodles and simmer for 15-20 minutes till matzo balls are light and fluffy.
This is my favorite version.
Chicken Matzo Ball Soup
Follow instructions on the box of matzo meal.
Or
½ cup matzo meal
½ tsp salt
Pinch of white pepper
2 eggs
2 tbsp vegetable oil
2 tbsp chicken broth
½ tsp baking powder
Mix well and refrigerate for about 30 minutes.
1 fryer chicken cut into quarters or I use frozen boneless, skinless chicken thighs or breasts and cut them into small pieces or a cooked rotisserie chicken from the grocery store.
4 carrots cut in bite size slices
2 -3 celery stalks cut in bite size slices
1-2 small onions chopped
½ bunch of parsley
1 bay leaf
1-2 cloves of garlic
½ cup frozen peas
Feel free to add other vegetables of your liking
1/3 bag of egg noodles
Salt and pepper to taste
If you are using the raw chicken cover with about 3 quarts of water and simmer for about an hour till cooked through. Cool and separate the chicken meat from the bones and skin. Set aside.
When you are in a hurry...
I cheat and use 1 large can of chicken broth and add the frozen chicken pieces cut up or the meat from the rotisserie chicken and add 1 quart of water with a tsp of organic chicken bouillon base for added flavor. Add carrots, celery, onions, parsley, bay leaf and garlic and simmer for 20 minutes. Use a small cookie scoop and scoop the matzo into balls and gently slip into the simmering soup. Add peas and noodles and simmer for 15-20 minutes till matzo balls are light and fluffy.
GARLIC BREAD
Garlic Bread
I don’t have an exact recipe for this so remember you can keep any extra in the refrigerator or adjust the recipe to your tastes.
1-4 garlic cloves squeezed thru garlic press
½ cube of butter, softened
¼ cup mayonnaise
¼ cup of Parmesan cheese
1 loaf of ciabatta
Mix thoroughly.
Alternate Garlic Bread recipe
1-4 cloves of garlic
¼ cup fresh parsley
¼ cup fresh oregano
½ tsp salt
Pinch of pepper
½ cup of olive oil
1 loaf ciabatta
Mix garlic, parsley, oregano, salt, pepper in food processer.
Cut ciabatta in half and again in serving sizes, place on foil-lined pan cut side up. Spread with garlic mixture and heat in 325 degree oven for 15 minutes then broil till the bread bubbles, be very careful to watch, it only takes a couple of minutes!
I actually combined both recipes and it was fantastic!
I don’t have an exact recipe for this so remember you can keep any extra in the refrigerator or adjust the recipe to your tastes.
1-4 garlic cloves squeezed thru garlic press
½ cube of butter, softened
¼ cup mayonnaise
¼ cup of Parmesan cheese
1 loaf of ciabatta
Mix thoroughly.
Alternate Garlic Bread recipe
1-4 cloves of garlic
¼ cup fresh parsley
¼ cup fresh oregano
½ tsp salt
Pinch of pepper
½ cup of olive oil
1 loaf ciabatta
Mix garlic, parsley, oregano, salt, pepper in food processer.
Cut ciabatta in half and again in serving sizes, place on foil-lined pan cut side up. Spread with garlic mixture and heat in 325 degree oven for 15 minutes then broil till the bread bubbles, be very careful to watch, it only takes a couple of minutes!
I actually combined both recipes and it was fantastic!
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