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