Nutritional Guidance
Throughout our lives we are led to believe that the food we eat is good for us. Most of the time, (especially today), this is not true. As a result of improper eating, improper food and lack of spiritual awareness, we tend to suffer needlessly. Most people would say they do not suffer, but when compared with their optimal state of health, they truly do. My program WILL change your life as it is tailored to your specific needs. This is not a trendy diet or program that allows you to eat anything you want. This program is here to show you what foods make you feel the best you have ever felt in you entire life thus far. Wanting change is the key, I can help you live a better life through obtaining a state of optimal health and wellbeing.
Program Outline/Information
Time for a good change
Our bodies are built to be in a state of homeostasis, or balance. Sickness should rarely happen to any of us. Life is meant to be filled with abundance. Optimal health is the major key to unlock the door to such a place.Through proper lifestyle choices we can learn to redirect our awareness into a conscious state of living. Without the proper nutrients and focus, we tend to let ourselves slide into a state of regular anxiety or stress-and this is where disease and illness starts its course. But with the proper nutrients, guidance, attitude and lifestyle choices, our bodies have the ability to always be functioning at an optimal level of health.
My goal is to aid you in finding your optimal state of health through proper lifestyle choices tailored to your specific needs.
Benefits
Lose weight in a healthy, practical way without diets.
Improve energy level, health and well-being through sensible nutrition choices.
Experience better moods.
Convenience, privacy and flexibility of online consultations.
Behavior modification strategies to help you get through obstacles so you can reach long term results.
Professional advice and coaching that empowers you to move forward instead of judging your setbacks.
COST
Initial Consultation- $65.00
The initial consultation includes a one on one lifestyle assessment lasting from 45 minutes to 1 hour. A deeper analysis for areas of concern will be conducted and a lengthy presentation of relative information will be explained in detail for your understanding. Everything will be tailored to your specific needs and concerns, the information you give me will tell me where to focus my attention.
Follow up Consultation-$45.00
This includes a follow-up and revision to the initial plan--the program grows as you grow. Remember, living a conscious life requires change, change to fit into your new situation, your new lifestyle...this is how growth and optimal health occurs.
Assessments done via email will include the Nutri-Systems Profile--Nutritional Assessment by Body Systems. This personnel profile is designed to make the most of your specific nutritional needs so I can tailor the results just for you.
The total process will take roughly 1 hour for you to fill out the information and take me roughly 3 business days to complete in full paying specific attention to your needs as an individual.
1. Send me an email via listing below stating your nutritional needs.
2. I will contact you with further information regarding the plan, payment details, contract, liability issues and time lines of the program.
3. You will receive the Nutri-Systems Profile to complete via email and return it.
4. I will complete the NSP and return it via email. I will also include many recommendations based on ongoing emails/correspondence.
for bookings email:
healthy_living@rogers.com
Nutritional Information
Nutrition is a science that examines the relationship between diet and health. Dietitians are health professionals who specialize in this area of study, and are trained to provide safe, evidence-based dietary advice and interventions.Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases such as cardiovascular disease, diabetes, scurvy, obesity or osteoporosis, as well as psychological and behavioral problems. Moreover, excessive ingestion of elements that have no apparent role in health, (e.g. lead, mercury, PCBs, dioxins), may incur toxic and potentially lethal effects, depending on the dose.
Many common diseases and their symptoms can often be prevented or alleviated with better nutrition. The science of nutrition attempts to understand how and why specific dietary aspects influence health.
Vegetarian nutrition
Vegetarian nutrition is the set of health-related challenges and advantages of vegetarian diets.
Evidence suggests that vegetarians are generally healthier and live longer than non-vegetarians. They have lower rates of coronary heart disease, obesity, hypertension, type 2 diabetes and some forms of cancer. Vegetarian diets tend to be rich in carbohydrates, omega-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E, potassium and magnesium. They are generally low in saturated fat, cholesterol, and animal protein.
However, vegetarian diets can sometimes be relatively low in protein, iron, zinc, vitamin B12, calcium and other nutrients. Nonetheless, well-planned vegetarian and vegan diets can meet all these nutrient requirements and are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.
Benefits of a vegetarian diet
Vegetarian diets are usually rich in carbohydrates, omega-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E, potassium and magnesium. They contain lower levels of saturated fat, cholesterol, and animal protein.
Evidence suggests that the health of vegetarians compares favourably with that of non-vegetarians. British vegetarians have lower death rates than non-vegetarians, although this may be due to non-dietary lifestyle factors, such as a low prevalence of smoking and the generally high socio-economic status of vegetarians, or to aspects of the diet other than the avoidance of meat and fish.
One review found that mortality from coronary heart disease was 24% lower in vegetarians than in nonvegetarians. Studies of cancer have not shown clear differences in cancer rates between vegetarians and non-vegetarians. There is evidence that vegetarians tend to have a lower body mass index,lower risk of obesity, lower blood cholesterol levels, lower homocysteine levels, lower risk of high blood pressure, and lower risk of type 2 diabetes. One large prospective study found that non-meat-eaters had only half the risk of meat eaters of requiring an emergency appendectomy.
Potential nutrient deficiencies
Poorly planned vegetarian diets can be relatively low in protein, iron, zinc, vitamin B12, calcium, omega-3 fatty acids, retinol (vitamin A), vitamin D, riboflavin (vitamin B2) and iodine. Vegans may have particularly low intakes of vitamin B12 and calcium. Nonetheless, well-balanced vegetarian and vegan diets can meet all these nutrient requirements and are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.
Protein
The typical vegetarian gets adequate protein as long as caloric intake is adequate and a variety of foods is eaten. A typical vegetarian gets less protein than the typical non-vegetarian which may be beneficial. USDA's tables provide information about the protein content of most foods, and the Institute of Medicine's DRI tables show the amount of recommended protein intake.
Due to the lower digestibility of plant proteins, however, the American Dietetic Association (ADA) states "protein needs might be higher than the RDA in vegetarians whose dietary protein sources are mainly those that are less well digested, such as some cereals and legumes."
Combining Proteins
"Virtually all plant foods have all of the essential amino acids; and not only are the amino acids there, they are present in more than enough quantity to meet the needs of normal adults, if you are on a calorically adequate diet.
- Keith Akers
"
A widely held myth is the idea of protein combining: that vegetarians must eat grains and beans within a few hours of each other in order to make a 'complete' protein which contains all 9 "essential amino acids". While this myth is widely believed, it has never been substantiated by research.
The protein-combining theory was brought to popular attention in Frances Moore Lappe's 1971 bestseller Diet for a Small Planet. In later editions of the book, as early as 1981, Lappe withdrew her contention that protein 'combining' is necessary. John McDougall concurs with Lappe's 1981 conclusion, providing a table comparing amino acid requirements with the amino acids in common plant foods. McDougall says "many people believe that animal foods contain protein that is superior in quality to the protein found in plants. This is a misconception dating back to 1914, when Osborn and Mendel studied the protein requirements of laboratory rats. ... It has since been shown that the initial premise that animal products supplied the most ideal protein pattern for humans, as it did for rats, was incorrect."
Tofu can be a valuable source of protein, iron, zinc and calcium for vegetarians and vegans
Tofu can be a valuable source of protein, iron, zinc and calcium for vegetarians and vegans
Iron
Meat, fish and poultry are the only sources of heme iron; plants contain only non-heme iron, which is absorbed less efficiently by the human body. However, cereals, eggs, legumes (including peas, beans, chickpeas, lentils and soy foods) and nuts are significant sources of iron, so a well planned vegetarian diet should not lead to iron deficiency.
A study in the Journal of the American Dietetic Association found that while iron-deficiency anemia is not more common among vegetarians, "vegetarian children had ... reduced levels of haemoglobin and iron compared to omnivores" due "to the absence of animal iron sources with high utilizability".
Zinc
Western vegetarians and vegans have not been found to suffer from overt zinc deficiencies any more than meat-eaters. However, phytates in many whole-grains and fiber in many foods may interfere with zinc absorption and marginal zinc intake has poorly understood effects.
Vitamin B12
Vitamin B12 deficiency is potentially extremely serious, leading to pernicious anemia, nerve degeneration and irreversible neurological damage. A regular source of vitamin B12 is particularly important for those over the age of 50 years, and pregnant and lactating women (and for breastfed infants if the mother's diet is not supplemented).
Evidence suggests that vegetarians and vegans who are not taking vitamin B12 supplements do not consume sufficient servings of B12 and often have abnormally low blood concentrations of vitamin B12. This is because, unless fortified, plant foods do not contain significant amounts of active vitamin B12.
It is essential, therefore, that vegetarians consume adequate amounts of dairy products, eggs, dietary supplements or foods that have been fortified with B12 (such as certain yeast extracts, vegetable stock, veggie burger mixes, textured vegetable protein, soy milks, vegetable and sunflower margarines, and breakfast cereals).
Omega-3 fatty acids
Vegetarian sources of omega-3 fatty acids include flaxseeds and flaxseed oil, olive oil, walnuts, canola (rapeseed) oil, avocado, and eggs.
Walnuts are a source of omega-3 fatty acids
Walnuts are a source of omega-3 fatty acids
Vegetarian sources of omega-3 fatty acids are primarily the short chain variety and likely to have lower concentrations of the particular essential fatty acids (EFAs), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body can synthesize small quantities of EPA and DHA from other omega-3 fatty acids, such as alpha-linolenic acids, which are present in vegetarian sources of omega-3 fatty acids. The human body can also convert DHA into EPA. DHA supplements derived from DHA-rich microalgae are available. Whilst the human body can in theory do this conversion, in practice modern diets and lifestyles reduce the effectiveness of the conversion systems. Roughly ten times more of the short chain omega-3s must be consumed to have the same effect as the long chain form from fish oil.
While there is no scientific consensus on the role of omega-3 fatty acids, it is generally believed that they may reduce the risk of coronary heart disease, lower triglycerides, stabilize mood and help prevent depression, help prevent ADD, reduce joint pain and other rheumatoid problems and reduce the risk of dementia in older age. It must also be noted that, while Omega 3 from fish oil is beneficial, there is debate about the benefits of Omega 3 fats derived from plants.
Vitamin D
The human body can synthesize Vitamin D when skin is exposed to ultraviolet radiation from the sun. Vegans who do not eat foods or pills fortified with synthetic vitamin D and with little exposure to the sun's ultraviolet radiation, e.g. who don't expose their extremities for at least 15-30 minutes per day or those living at latitudes close to the poles, are vulnerable to Vitamin D deficiencies.
Vitamin D acts as a hormone, sending a message to the intestines to increase the absorption of calcium and phosphorus, which produces strong bones. Vitamin D also works in concert with a number of other vitamins, minerals, and hormones to promote bone mineralization. Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth and differentiation.
Iodine
According the British Journal of Nutrition there is a "potential danger of (Iodine) deficiency disorders due to strict forms of vegetarian nutrition, especially when fruits and vegetables grown in soils with low (Iodine) levels are ingested." Iodine, however, is usually supplied by iodized salt and other sources in first world countries.
Riboflavin
According to the American Dietetic Association, "Some studies have shown vegans to have lower intakes of riboflavin, compared with nonvegetarians; however, clinical riboflavin deficiency has not been observed.
Evidence suggests that vegetarians are generally healthier and live longer than non-vegetarians. They have lower rates of coronary heart disease, obesity, hypertension, type 2 diabetes and some forms of cancer. Vegetarian diets tend to be rich in carbohydrates, omega-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E, potassium and magnesium. They are generally low in saturated fat, cholesterol, and animal protein.
However, vegetarian diets can sometimes be relatively low in protein, iron, zinc, vitamin B12, calcium and other nutrients. Nonetheless, well-planned vegetarian and vegan diets can meet all these nutrient requirements and are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.
Benefits of a vegetarian diet
Vegetarian diets are usually rich in carbohydrates, omega-6 fatty acids, dietary fibre, carotenoids, folic acid, vitamin C, vitamin E, potassium and magnesium. They contain lower levels of saturated fat, cholesterol, and animal protein.
Evidence suggests that the health of vegetarians compares favourably with that of non-vegetarians. British vegetarians have lower death rates than non-vegetarians, although this may be due to non-dietary lifestyle factors, such as a low prevalence of smoking and the generally high socio-economic status of vegetarians, or to aspects of the diet other than the avoidance of meat and fish.
One review found that mortality from coronary heart disease was 24% lower in vegetarians than in nonvegetarians. Studies of cancer have not shown clear differences in cancer rates between vegetarians and non-vegetarians. There is evidence that vegetarians tend to have a lower body mass index,lower risk of obesity, lower blood cholesterol levels, lower homocysteine levels, lower risk of high blood pressure, and lower risk of type 2 diabetes. One large prospective study found that non-meat-eaters had only half the risk of meat eaters of requiring an emergency appendectomy.
Potential nutrient deficiencies
Poorly planned vegetarian diets can be relatively low in protein, iron, zinc, vitamin B12, calcium, omega-3 fatty acids, retinol (vitamin A), vitamin D, riboflavin (vitamin B2) and iodine. Vegans may have particularly low intakes of vitamin B12 and calcium. Nonetheless, well-balanced vegetarian and vegan diets can meet all these nutrient requirements and are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence.
Protein
The typical vegetarian gets adequate protein as long as caloric intake is adequate and a variety of foods is eaten. A typical vegetarian gets less protein than the typical non-vegetarian which may be beneficial. USDA's tables provide information about the protein content of most foods, and the Institute of Medicine's DRI tables show the amount of recommended protein intake.
Due to the lower digestibility of plant proteins, however, the American Dietetic Association (ADA) states "protein needs might be higher than the RDA in vegetarians whose dietary protein sources are mainly those that are less well digested, such as some cereals and legumes."
Combining Proteins
"Virtually all plant foods have all of the essential amino acids; and not only are the amino acids there, they are present in more than enough quantity to meet the needs of normal adults, if you are on a calorically adequate diet.
- Keith Akers
"
A widely held myth is the idea of protein combining: that vegetarians must eat grains and beans within a few hours of each other in order to make a 'complete' protein which contains all 9 "essential amino acids". While this myth is widely believed, it has never been substantiated by research.
The protein-combining theory was brought to popular attention in Frances Moore Lappe's 1971 bestseller Diet for a Small Planet. In later editions of the book, as early as 1981, Lappe withdrew her contention that protein 'combining' is necessary. John McDougall concurs with Lappe's 1981 conclusion, providing a table comparing amino acid requirements with the amino acids in common plant foods. McDougall says "many people believe that animal foods contain protein that is superior in quality to the protein found in plants. This is a misconception dating back to 1914, when Osborn and Mendel studied the protein requirements of laboratory rats. ... It has since been shown that the initial premise that animal products supplied the most ideal protein pattern for humans, as it did for rats, was incorrect."
Tofu can be a valuable source of protein, iron, zinc and calcium for vegetarians and vegans
Tofu can be a valuable source of protein, iron, zinc and calcium for vegetarians and vegans
Iron
Meat, fish and poultry are the only sources of heme iron; plants contain only non-heme iron, which is absorbed less efficiently by the human body. However, cereals, eggs, legumes (including peas, beans, chickpeas, lentils and soy foods) and nuts are significant sources of iron, so a well planned vegetarian diet should not lead to iron deficiency.
A study in the Journal of the American Dietetic Association found that while iron-deficiency anemia is not more common among vegetarians, "vegetarian children had ... reduced levels of haemoglobin and iron compared to omnivores" due "to the absence of animal iron sources with high utilizability".
Zinc
Western vegetarians and vegans have not been found to suffer from overt zinc deficiencies any more than meat-eaters. However, phytates in many whole-grains and fiber in many foods may interfere with zinc absorption and marginal zinc intake has poorly understood effects.
Vitamin B12
Vitamin B12 deficiency is potentially extremely serious, leading to pernicious anemia, nerve degeneration and irreversible neurological damage. A regular source of vitamin B12 is particularly important for those over the age of 50 years, and pregnant and lactating women (and for breastfed infants if the mother's diet is not supplemented).
Evidence suggests that vegetarians and vegans who are not taking vitamin B12 supplements do not consume sufficient servings of B12 and often have abnormally low blood concentrations of vitamin B12. This is because, unless fortified, plant foods do not contain significant amounts of active vitamin B12.
It is essential, therefore, that vegetarians consume adequate amounts of dairy products, eggs, dietary supplements or foods that have been fortified with B12 (such as certain yeast extracts, vegetable stock, veggie burger mixes, textured vegetable protein, soy milks, vegetable and sunflower margarines, and breakfast cereals).
Omega-3 fatty acids
Vegetarian sources of omega-3 fatty acids include flaxseeds and flaxseed oil, olive oil, walnuts, canola (rapeseed) oil, avocado, and eggs.
Walnuts are a source of omega-3 fatty acids
Walnuts are a source of omega-3 fatty acids
Vegetarian sources of omega-3 fatty acids are primarily the short chain variety and likely to have lower concentrations of the particular essential fatty acids (EFAs), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body can synthesize small quantities of EPA and DHA from other omega-3 fatty acids, such as alpha-linolenic acids, which are present in vegetarian sources of omega-3 fatty acids. The human body can also convert DHA into EPA. DHA supplements derived from DHA-rich microalgae are available. Whilst the human body can in theory do this conversion, in practice modern diets and lifestyles reduce the effectiveness of the conversion systems. Roughly ten times more of the short chain omega-3s must be consumed to have the same effect as the long chain form from fish oil.
While there is no scientific consensus on the role of omega-3 fatty acids, it is generally believed that they may reduce the risk of coronary heart disease, lower triglycerides, stabilize mood and help prevent depression, help prevent ADD, reduce joint pain and other rheumatoid problems and reduce the risk of dementia in older age. It must also be noted that, while Omega 3 from fish oil is beneficial, there is debate about the benefits of Omega 3 fats derived from plants.
Vitamin D
The human body can synthesize Vitamin D when skin is exposed to ultraviolet radiation from the sun. Vegans who do not eat foods or pills fortified with synthetic vitamin D and with little exposure to the sun's ultraviolet radiation, e.g. who don't expose their extremities for at least 15-30 minutes per day or those living at latitudes close to the poles, are vulnerable to Vitamin D deficiencies.
Vitamin D acts as a hormone, sending a message to the intestines to increase the absorption of calcium and phosphorus, which produces strong bones. Vitamin D also works in concert with a number of other vitamins, minerals, and hormones to promote bone mineralization. Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth and differentiation.
Iodine
According the British Journal of Nutrition there is a "potential danger of (Iodine) deficiency disorders due to strict forms of vegetarian nutrition, especially when fruits and vegetables grown in soils with low (Iodine) levels are ingested." Iodine, however, is usually supplied by iodized salt and other sources in first world countries.
Riboflavin
According to the American Dietetic Association, "Some studies have shown vegans to have lower intakes of riboflavin, compared with nonvegetarians; however, clinical riboflavin deficiency has not been observed.
Vegan nutrition
Vegan nutrition encompasses the nutrients vegans require for a balanced diet. It is an important part of a vegan's life, as it is the foundation for determining which foods should be consumed based on their lifestyle choices. A balanced vegan diet includes: whole grains, pulses and legumes, a variety of vegetables, nuts and seeds, a variety of fruits, fungi (mushrooms), sea vegetables (nori, arame, kombu)and mineral foods (for a B12 source). There are many vegan food guides available through the American Vegan Society and the Vegetarian Resource Group. Sufficient amounts of all the essential nutrients required for human health are easily obtained from the these guidelines. Vegan nutrition usually refers to the intake and balance of nutrients throughout a day, and therefore is dually classified under dietary regimes and practices.
Nutrients
There are six main classes of nutrients that the body needs: carbohydrates, proteins, fats, vitamins, minerals, and water. It is important to consume these six nutrients on a daily basis to build and maintain health.Poor health can be caused by an imbalance of nutrients, either an excess or deficiency, which, in turn, affects bodily functions cumulatively. Moreover, because most nutrients are involved in cell-to-cell signalling (e.g. as building blocks or as part of a hormone or signalling cascades), deficiency or excess of various nutrients affects hormonal function indirectly. Thus, because they largely regulate the expression of genes, hormones represent a link between nutrition and how our genes are expressed, i.e. our phenotype. The strength and nature of this link are continually under investigation, but recent observations have demonstrated a pivotal role for nutrition in hormonal activity and function and therefore in health.
According to the United Nations World Health Organization (WHO: 1996), more than starvation the real challenge in developing nations today is malnutrition-the deficiency of micronutrients (vitamins, minerals and essential amino acids) that no longer allows the body to ensure growth and maintain its vital functions.
Carbohydrates
Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides by the number of sugar units they contain. Monosaccharides contain 1 sugar unit, disaccharides contain 2, and polysaccharides contain 3 or more. Polysaccharides are often referred to as complex carbohydrates because they are long chains of sugar units, whereas monosaccharides and disaccharides are simple carbohydrates. The difference is important to nutritionists because complex carbohydrates take longer to metabolize since their sugar units are processed one-by-one off the ends of the chains. Simple carbohydrates are metabolized quickly and thus raise blood sugar levels more quickly resulting in rapid increases in blood insulin levels.Several lines of evidence indicate lifestyle-induced hyperinsulinemia and reduced insulin function (i.e. insulin resistance) as a decisive factor in many disease states. For example, hyperinsulinemia and insulin resistance are strongly linked to chronic inflammation, which in turn is strongly linked to a variety of adverse developments such as arterial microinjuries and clot formation (i.e. heart disease) and exaggerated cell division (i.e. cancer). Hyperinsulinemia and insulin resistance (the so-called metabolic syndrome) are characterized by a combination of abdominal obesity, elevated blood sugar, elevated blood pressure, elevated blood triglycerides, and reduced HDL cholesterol. The negative impact of hyperinsulinemia on prostaglandin PGE1/PGE2 balance may be significant.
The state of obesity clearly contributes to insulin resistance, which in turn can cause type 2 diabetes. Virtually all obese and most type 2 diabetic individuals have marked insulin resistance. Although the association between overfatness and insulin resistance is clear, the exact (likely multifarious) causes of insulin resistance remain less clear. Importantly, it has been demonstrated that appropriate exercise, more regular food intake and reducing glycemic load (see below) all can reverse insulin resistance in overweight individuals (and thereby lower blood sugar levels in those who have type 2 diabetes).
Obesity can unfavourably alter hormonal and metabolic status via resistance to the hormone leptin, and a vicious cycle may occur in which insulin/leptin resistance and obesity aggravate one another. The vicious cycle is putatively fuelled by continuously high insulin/leptin stimulation and fat storage, as a result of high intake of strongly insulin/leptin stimulating foods and energy. Both insulin and leptin normally function as satiety signals to the hypothalamus in the brain; however, insulin/leptin resistance may reduce this signal and therefore allow continued overfeeding despite large body fat stores. In addition, reduced leptin signalling to the brain may reduce leptin's normal effect to maintain an appropriately high metabolic rate.
There is debate about how and to what extent different dietary factors -- e.g. intake of processed carbohydrates, total protein, fat, and carbohydrate intake, intake of saturated and trans fatty acids, and low intake of vitamins/minerals -- contribute to the development of insulin- and leptin resistance. In any case, analogous to the way modern man-made pollution may potentially overwhelm the environment's ability to maintain 'homeostasis', the recent explosive introduction of high Glycemic Index- and processed foods into the human diet may potentially overwhelm the body's ability to maintain homeostasis and health (as evidenced by the metabolic syndrome epidemic).
Protein
Protein is composed of amino acids. The body requires amino acids to produce new body protein (protein retention) and to replace damaged proteins (maintenance) that are lost in the urine. In animals amino acid requirements are classified in terms of essential (an animal cannot produce them) and non-essential (the animal can produce them from other nitrogen containing compounds) amino acids. Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing animals, who have a particularly high requirement.Fat
Fats are composed of fatty acids, long carbon/hydrogen chains bonded to a glycerol. Fat may be classified as saturated or unsaturated. Saturated fats have all of their carbon atoms bonded to hydrogen atoms, whereas unsaturated fats have some of their carbon atoms double-bonded in place of a hydrogen atom. Generally, saturated fat is solid at room temperature while unsaturated fat is a liquid. Unsaturated fats may be further classified as mono-unsaturated (one double-bond) or poly-unsaturated (many double-bonds). Trans fats are saturated fats which are typically created from unsaturated fat by adding the extra hydrogen atoms in a process called hydrogenation (also called hydrogenated fat).Most fatty acids are non-essential, meaning the body can produce them as needed, however, at least two fatty acids are essential and must be consumed in the diet. An appropriate balance of essential fatty acids - omega-3 and omega-6 fatty acids - has been discovered to be crucial for maintaining health. Both of these unique "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins which function as hormones. The omega-3 eicosapentaenoic acid (EPA) (which can be made in the body from the omega-3 essential fatty acid alpha-linolenic acid (LNA), or taken in through marine food sources), serves as building block for series 3 prostaglandins (e.g. weakly-inflammation PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2). Both DGLA and AA are made from the omega-6 linoleic acid (LA) in the body, or can be taken in directly through food. An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which partly explains the importance of omega-3/omega-6 balance for cardiovascular health. In industrialised societies, people generally consume large amounts of processed vegetable oils that have reduced amounts of essential fatty acids along with an excessive amount of omega-6 relative to omega-3.
The rate of conversions of omega-6 DGLA to AA largely determines the production of the respective prostaglandins PGE1 and PGE2. Omega-3 EPA prevents AA from being released from membranes, thereby skewing prostaglandin balance away from pro-inflammatory PGE2 made from AA toward anti-inflammatory PGE1 made from DGLA. Moreover, the conversion (desaturation) of DGLA to AA is controlled by the enzyme delta-5-desaturase, which in turn is controlled by hormones such as insulin (up-regulation) and glucagon (down-regulation). Because different types and amounts of food eaten/absorbed affect insulin, glucagon and other hormones to varying degrees, not only the amount of omega-3 versus omega-6 eaten but also the general composition of the diet therefore determine health implications in relation to essential fatty acids, inflammation (e.g. immune function) and mitosis (i.e. cell division).
Vitamins
Mineral and/or vitamin deficiency or excess may yield symptoms of diminishing health such as goitre, scurvy, osteoporosis, weak immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among many others.As of 2005, twelve vitamins and about the same number of minerals are recognized as "essential nutrients", meaning that they must be consumed and absorbed - or, in the case of vitamin D, alternatively synthesized via UVB radiation - to prevent deficiency symptoms and death. Certain vitamin-like substances found in foods, such as carnitine, have also been found essential to survival and health, but these are not strictly "essential" to eat because the body can produce them from other compounds. Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which have many known and yet to be explored properties including antioxidant activity (see below). Other essential nutrients include essential amino acids, choline and the essential fatty acids.
Minerals
Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen which are present in common organic molecules. The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals. Some dietitians recommend that these heavier elements should be supplied by ingesting specific foods (that are enriched in the element(s) of interest), compounds, and sometimes including even minerals, such as calcium carbonate. Sometimes these "minerals" come from natural sources such as ground oyster shells. Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in "iodized salt."
Macrominerals
A variety of elements are required to support the biochemical processes, many play a role as electrolytes or in a structural role. In Human nutrition, the dietary bulk "mineral elements" (RDA > 200 mg/day) are in alphabetical order (parenthetical comments on folk medicine perspective):* Calcium (for muscle and digestive system health, builds bone, neutralizes acidity, clears toxins, helps blood stream)
* Chloride
* Magnesium required for processing ATP and related reactions (health, builds bone, causes strong peristalsis, increases flexibility, increases alkalinity)
* Phosphorus required component of bones (see apatite) and energy processing and many other functions (bone mineralization)
* Potassium required electrolyte (heart and nerves health)
* Sodium electrolyte
* Sulfur for three essential amino acids and many proteins and cofactors (skin, hair, nails, liver, and pancreas health)
Trace minerals
A variety of elements are required in trace amounts, unusually because they play a role in catalysis in enzymes. Some trace mineral elements (RDA <>
Water
About 70% of the non-fat mass of the human body is made of water. To function properly, the body requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. With physical exertion and heat exposure, water loss will increase and daily fluid needs may increase as well.It is not clear how much water intake is needed by healthy people, though most experts agree that 8-10 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration. The "fact" that a person should consume eight glasses of water per day cannot be traced back to a scientific source. There are other myths such as the effect of water on weight loss and constipation that have been dispelled. Original recommendation for water intake in 1945 by the Food and Nutrition Board of the National Research Council read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods." The latest dietary reference intake report by the United States National Research Council in general recommended (including food sources): 2.7 liters of water total for women and 3.7 liters for men. Specifically, pregnant and breastfeeding women need additional fluids to stay hydrated. According to the Institute of Medicine-who recommend that, on average, women consume 2.2 litres and men 3.0 litres-this is recommended to be 2.4 litres (approx. 9 cups) for pregnant women and 3 litres (approx. 12.5 cups) for breastfeeding women since an especially large amount of fluid is lost during nursing.
For those who have healthy kidneys, it is rather difficult to drink too much water, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication, which can be fatal.
Normally, about 20 percent of water intake comes from food, while the rest comes from drinking water and beverages (caffeinated included). Water is excreted from the body in multiple forms; through urine and feces, through sweating, and by exhalation of water vapor in the breath.
Antioxidants
Antioxidants are another recent discovery. As cellular metabolism/energy production requires oxygen, potentially damaging (e.g. mutation causing) compounds known as radical oxygen species or free radicals form as a result. For normal cellular maintenance, growth, and division, these free radicals must be sufficiently neutralized by antioxidant compounds, some produced by the body with adequate precursors (glutathione, Vitamin C in most animals) and those that the body cannot produce may only be obtained through the diet through direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Different antioxidants are now known to function in a cooperative network, e.g. vitamin C can reactivate free radical-containing glutathione or vitamin E by accepting the free radical itself, and so on. Some antioxidants are more effective than others at neutralizing different free radicals. Some cannot neutralize certain free radicals. Some cannot be present in certain areas of free radical development (Vitamin A is fat-soluble and protects fat areas, Vitamin C is water soluble and protects those areas). When interacting with a free radical, some antioxidants produce a different free radical compound that is less dangerous or more dangerous than the previous compound. Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect.Phytochemicals
A growing area of interest is the effect upon human health of trace chemicals, collectively called phytochemicals, antioxidant nutrients typically found in edible plants, especially colorful fruits and vegetables (see Whole Foods Diet, below). The effects of phytochemicals increasingly survive rigorous testing by prominent health organizations. One of the principal classes of phytochemicals are polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to down-regulate the formation of reactive oxygen species, key chemicals in cardiovascular disease.Perhaps the most rigorously tested phytochemical is zeaxanthin, a yellow-pigmented carotenoid present in many yellow and orange fruits and vegetables. Repeated studies have shown a strong correlation between ingestion of zeaxanthin and the prevention and treatment of age-related macular degeneration (AMD).[11] Less rigorous studies have proposed a correlation between zeaxanthin intake and cataracts.[12] A second carotenoid, lutein, has also been shown to lower the risk of contracting AMD. Both compounds have been observed to collect in the retina when ingested orally, and they serve to protect the rods and cones against the destructive effects of light.
Another caretenoid, beta-cryptoxanthin, appears to protect against chronic joint inflammatory diseases, such as arthritis. While the association between serum blood levels of beta-cryptoxanthin and substantially decreased joint disease has been established, neither a convincing mechanism for such protection nor a cause-and-effect have been rigorously studied.[13] Similarly, a red phytochemical, lycopene, has substantial credible evidence of negative association with development of prostate cancer.
The correlations between the ingestion of some phytochemicals and the prevention of disease are, in some cases, enormous in magnitude. For example, several studies have correlated high levels of zeaxanthin intake with roughly a 50% reduction in AMD. The difficulties in demonstrating causative properties and in applying the findings to human diet, however, are similarly enormous. The standard for rigorous proof of causation in medicine is the double-blind study, a time-consuming, difficult and expensive process, especially in the case of preventative medicine. While new drugs must undergo such rigorous testing, pharmaceutical companies have a financial interest in funding rigorous testing and may recover the cost if the drug goes to market. No such commercial interest exists in studying chemicals that exist in orange juice and spinach, making funding for medical research difficult to obtain.
Even when the evidence is obtained, translating it to practical dietary advice can be difficult and counter-intuitive. Lutein, for example, occurs in many yellow and orange fruits and vegetables and protects the eyes against various diseases. However, it does not protect the eye nearly as well as zeaxanthin, and the presence of lutein in the retina will prevent zeaxanthin uptake. Additionally, evidence has shown that the lutein present in egg yolk is more readily absorbed than the lutein from vegetable sources, possibly because of fat solubility.[14] At the most basic level, the question "should you eat eggs?" is complex to the point of dismay, including misperceptions about the health effects of cholesterol in egg yolk, and its saturated fat content.
As another example, lycopene is prevalent in tomatoes (and actually is the chemical that gives tomatoes their red color). It is more highly concentrated, however, in processed tomato products such as commercial pasta sauce, or tomato soup, than in fresh "healthy" tomatoes. Yet, such sauces tend to have high amounts of salt, sugar, other substances a person may wish or even need to avoid.
Intestinal bacterial flora
It is now also known that the human digestion system contains a population of a range of bacteria and yeast such as Bacteroides, L. acidophilus and E. coli which are essential to digestion, and which are also affected by the food we eat. Bacteria in the gut fulfill a host of important functions for humans, including breaking down and aiding in the absorption of otherwise indigestible food; stimulating cell growth; repressing the growth of harmful bacteria, training the immune system to respond only to pathogens; and defending against some diseases.Nutrition and Spirituality
Most of those reading this article would agree that a new spiritual awareness is emerging in human culture. We believe that human beings are essentially spiritual beings slowly awakening from the mistaken idea that we are material beings living in a material world. We are made up atoms, which are much more mysterious than we ever thought, consisting of so-called elementary particles of minuscule size separated by mostly empty space.What most physicists are understanding of course, is that these particles, rather than being material are actually fields (patterns) of energy. At our core, we humans are not made of matter at all, at least not in the ordinary sense. We consist of a most fascinating and mysterious energy that is capable of shifting and changing dramatically. How else can we explain the numerous documented cases of wounds healing and tumours disappearing suddenly in our bodies - and not in days or weeks but instantaneously.
We are spiritual beings learning how to conceive of ourselves as spiritual, and to live in a way that increases our energy and raises the level of our vibration toward ever higher ranges. In fact most of us believe that the systematic progress in energy level, generation by generation, is what animates human evolution. Our destiny as a species is to eventually achieve a state of vibration so high as to be pure light, just like the mystics and prophecies of every religion have indicated. We know, finally, what human life is all about.
Interestingly, as this awareness increases, an old issue is again rising to the fore. If we are essentially spiritual beings learning to vibrate at a level of light itself. How does food and nutrition relate to this process? Can we eat anything we want and still increase our energy levels? Despite the common idea that we can somehow transmute bad food into good, I believe most of us realize that our diets have to somehow be congruent with the spiritual reality of our being and destiny.
For some time now, I've been looking for a higher more evolved spiritual theory of food. And recently I have discovered the work of Robert O. Young, who I think takes us a long way toward just such an understanding.
I would characterize Dr. Young's theories as complex and yet simple. On the one hand, he is a respected biological researcher who knows the chemistry of the human body, but on the other, he has reduced these complexities to a simple understanding that there is only one disease that ever afflicts humans, and only one cure. I would add, as well, that there is only one diet, which solves all the problems of obesity, and why the usual ways of dieting don't work, and healthy weight maintenance.
That truth is this: health can be measured in one basic way, whether our tissues are more acidic in PH or more alkaline. And that condition is determined in large part by the kinds of foods we eat. You see, when the foods we eat are utilized by our cells, they leave an ash that is either acid or alkaline. If it is alkaline, it is easily handled by the body and kept in balance. But if it is acid, it is extremely toxic and throws the body into stress and eventual disease and decline.
What's amazing is that Dr. Young broadens this truth to include the larger picture of what happens during human disease -- including both infectious diseases and such chronic ailments as arteriosclerosis, cancer, and AIDS -- and how germs and microbes all fit into this process. To begin with, Dr. Young explains the shortcomings of the Germ Theory of disease advanced by Louis Pasteur, which essentially states that we live in a world where dangerous bugs exist out there that can invade our bodies, overwhelm our defences, and kill us.
Current scientific evidence presented by Dr. Young shows something different. Microbes live in our bodies all the time, and change form into bacteria, viruses, yeast, or mould as the internal environment changes. In healthy bodies these microbes are inert, or have positive roles in cell and gene repair. But when our body tissues become overly acidic, these microbes come alive and take on a different purpose in the body, a role which is perfectly logical if you think about it: they are there to decompose dead tissue and recycle it back into the soil of the earth. That is what Dr. Young means by only one disease. When our tissues become overly acidic, this is the condition that all organisms go into just before death, so the microbes inside get the signal that we are dying and go into action to decompose us. The symptoms would begin at the weakest link in our bodies, so it might start with any of the diseases humans get. But in reality there is only the one disease: over acidification that tells the microbes we are ready to die and decompose.
Dr. Young shows that every disease is associated with this process in one way or another, and in this light, such mysteries as auto immune disorders like arthritis, as well as cancer and AIDS, become understandable. Arthritis happens when the immune system desperately tries to get rid of acidic tissues. AIDS is a systematic overwhelming of the immune system by microbes flourishing in an acid environment, and cancer is one of the end point diseases. What happens when an organism (an animal or a piece of lettuce left out of the refrigerator) decomposes? It Moulds. Cancer is our tissues moulding!
If, then, there is only one disease, there is only one cure: the re-alkalization of our tissues. To do this we have to begin to eat foods which are alkaline in nature, food that Dr. Young has carefully researched. They are just the ones you wound expect, what I have called alive foods: fresh, green vegetables, the juices of green sprouts, such as barley and wheat and soy, and beans and peas of all kinds.
The killers are mouldy, stored grains, breads that turn into sugars that feed the yeast in our bodies. Meats and milk products, liquors, and some nuts and other sugars as well. If you think you are being healthy by drinking a lot of the sweet fruits and juices, you should think again. They create an acidic tissue environment.
If you are interested in these ideas, I would suggest that you look into Dr. Young's work directly. Is he right about everything? I don't know... You will have to check into them for yourself. What I am endorsing is his theory of nutrition and the relationships between health, energy, disease, and diet. I believe that this theory will ultimately gain supremacy in human culture and science.
We have crossed a threshold of understanding. If we believe we are spiritual beings here to further evolution toward an ever higher human energy level, then we now know how what we eat is related to this mission, and its implication for how well we can pull it off. Changing what we eat is difficult. Each of us must make a choice. We are either raising our energy and expanding our aliveness or we are in the process of decomposition.
http://www.megavista.org/nutrition-and-spirituality.html
Acne
Natural Acne Treatments
Conventional acne treatments have been hailed as quite successful so far, but some run the risk of leaving scars. Hence, some types of natural treatments are used, including the following:
Diet: -A diet based on whole, unprocessed foods benefits people with acne. One should eat least five servings of vegetables and one serving of fruit per day. Items such as fried foods, margarine, milk, milk products, and hydrogenated vegetable oils should be avoided. Omega-3 rich foods like sardines and ground flaxseed should be taken in abundance. Attempts should be made to have regular bowel movements. This can be accomplished by eating more vegetables, for more fibre. Drinking enough water each day is equally important.
Vitamins; Nutritional Supplements:
Vitamin A - Small doses of Vitamin A may help to reduce sebum production.
Zinc - Zinc salts like zinc gluconate or zinc sulphate have preventive qualities, by healing blemishes, and reducing inflammation and androgenic hormonal effects on the skin.
Vitamin B6 - this is particularly helpful in dealing with mid-cycle or premenstrual acne. Vitamin B6 helps in metabolizing steroid hormones, and reduces skin sensitivity to testosterone effects.
Ginkgo biloba-this facilitates the proper circulation of blood to the skin. For a soothing and healing effect, marshmallow is considered a natural treatment of choice. For good lymphatic system stimulation, calendula can be used on account of its antiseptic and soothing effects on the skin.
Herbs - Herbal extracts like yellow dock, burdock, sarsaparilla, and cleavers, when blended together, act as a potent acne destroyer on account of their cleansing effects. This blend can be taken three times a day, along with a balanced nutritious diet. Half a teaspoon each time is an ideal dose.
Diet: -A diet based on whole, unprocessed foods benefits people with acne. One should eat least five servings of vegetables and one serving of fruit per day. Items such as fried foods, margarine, milk, milk products, and hydrogenated vegetable oils should be avoided. Omega-3 rich foods like sardines and ground flaxseed should be taken in abundance. Attempts should be made to have regular bowel movements. This can be accomplished by eating more vegetables, for more fibre. Drinking enough water each day is equally important.
Vitamins; Nutritional Supplements:
Vitamin A - Small doses of Vitamin A may help to reduce sebum production.
Zinc - Zinc salts like zinc gluconate or zinc sulphate have preventive qualities, by healing blemishes, and reducing inflammation and androgenic hormonal effects on the skin.
Vitamin B6 - this is particularly helpful in dealing with mid-cycle or premenstrual acne. Vitamin B6 helps in metabolizing steroid hormones, and reduces skin sensitivity to testosterone effects.
Ginkgo biloba-this facilitates the proper circulation of blood to the skin. For a soothing and healing effect, marshmallow is considered a natural treatment of choice. For good lymphatic system stimulation, calendula can be used on account of its antiseptic and soothing effects on the skin.
Herbs - Herbal extracts like yellow dock, burdock, sarsaparilla, and cleavers, when blended together, act as a potent acne destroyer on account of their cleansing effects. This blend can be taken three times a day, along with a balanced nutritious diet. Half a teaspoon each time is an ideal dose.
Allergy Information
Peanuts could lead you breathless, a bowl of pulses may cause swelling of the tongue and throat, or a fish preparation may lead to redness of skin and an incessant rash. The list is endless, and these are just a handful of the common allergies that people suffer from. While their occurrence may be common, what really makes the task difficult is that there is no cure for an allergy, and the only way out is by preventing the intake of food that causes allergy.Simply defined, an allergy is intolerance of the immune system to specific foods. You are allergic to food when your body reacts adversely to it, thereby producing excess histamine, which triggers a cascade of allergic symptoms that can affect the respiratory system, gastrointestinal tract, skin or cardiovascular system.
Although an individual could be allergic to any food, such as fruits, vegetables and meat, it's protein-rich food that more than 80 per cent of the people are allergic to.
You could either be allergic to specific food items, or preservatives. In case of food, allergies are generally caused by protein rich food stuffs like peanuts, fish, egg, soy, wheat and pulses.
While an allergy may develop at any age, there is no specific cure, which can be prescribed. Doctors prescribe anti-histamine drugs and may even have to inject steroids in severe cases, but these only subdue the effects after an allergy has occurred. There is no long-term cure or means to get rid of any allergy and the only way out is to prevent the intake of food that causes the allergy.
The symptoms vary from urticaria - red patches, indicating excess of blood supply to that region of the body, to general body rash and itching. In severe cases it may lead to breathlessness and angioneurotic oedema, where the wind pipe is blocked.
Patch test to find out the specific food that causes allergy exist. These are restrictive in nature and can only test allergy to 50 to 100 food stuffs. The method of exclusion serves best. Doctors recommend maintaining a diary. Once you know that you are allergic to something, start recording everything that you eat in a diary. It will be easier to detect the particular food whenever you develop symptoms next.
Once you determine what you are allergic to, it is important to learn to read food labels and thereby avoid eating food that you are allergic to. The dictum, prevention is better than cure, works best in case of allergy.
Symptoms of an allergic reaction
Symptoms typically appear within minutes to two hours after a person has eaten the food to which he/she is allergic.
1. Tingling sensation in the mouth
2. Swelling of the tongue and throat
3. Difficulty in breathing
4. Vomiting
5. Abdominal cramps
6. Diarrhea
7. Drop in blood pressure
8. Loss of consciousness
Symptoms may be mild or very sever, depending on how much of the food you have consumed and extent that you are allergic to it.
Alzheimer's
Few diseases scare us as much as Alzheimer's does. Alzheimer's disease robs the victim of memory and thinking, and the sense of self, leaving behind a shell of a body. The world is poised on the brink of an epidemic of Alzheimer's as many countries face an aging population.
Alzheimer's is a very serious brain disease that attacks the parts of the brain responsible for the creation of memory and for thinking.
As the disease progresses, more and more parts of the brain become affected. The patient loses the ability to live independently, and the sense of self and identity disappears. Eventually the patient dies.
Alzheimer's is not the only disease that causes dementia, but it is probably the best known to the general public.
When Alzheimer's strikes someone, we watch as the person afflicted slowly fades away in front of us, and eventually disappears to a place where they can't be reached.
We may personally know people, who have been afflicted by Alzheimer's disease. We may have visited a nursing home where many of the elderly residents sat staring blankly and unaware. We shuddered inwardly, thinking, "I hope that never happens to me."
Part of the reason we fear this disease so much is because it is so mysterious. We don't know what causes Alzheimer's. We don't know how to cure it. We don't even have a sure fire test to diagnose Alzheimer's while the victim is still alive.
The incidence of Alzheimer's disease tends to get higher as the population ages. In the age group 65-75, approximately four per cent of the population may be diagnosed with Alzheimer's. In the age group of 85 years or older, about 50% of the population has Alzheimer's disease.
Alzheimer's disease is a growing problem all over the world because the population in most countries is growing older and older on average. In many countries, more and more people are surviving to the age where the incidence of the disease becomes more common.
At the present time, up to four million North Americans are believed to be affected by Alzheimer's disease. In twenty years, that number may go up to ten million. India has the some of the lowest rates of Alzheimer's in the world, but scientists don't know why the rate of the disease in India is so low.
Alzheimer's disease is named after Dr. Alois Alzheimer who studied and described this disease in Germany in the early years of the twentieth century. Dr. Alzheimer was the first to discover and analyze the massive destruction of brain cells in a middle-aged woman who had been stricken with dementia and eventually died from it.
When Dr. Alzheimer studied this woman's brain after she died, he noticed that her brain was filled with microscopic plaques and tangles. These plaques and tangles had killed her brain cells.
The disease starts out with small lapses in the ability to make and retrieve short-term memories. With this comes a decline in the ability to reason and the ability to concentrate. The person affected may forget the names of familiar objects, or get lost in a familiar place. Personality changes may become apparent.
This decline in mental processing happens because of the destruction of brain cells that are needed to form and retrieve memories. At the same time, there is a progressive decline in the brain's supply of neurotransmitters required to carry messages from one brain cell to another.
In the initial stages, it is very hard to differentiate Alzheimer's disease from other types of memory loss.
As the disease progresses, more and more brain cells die. Memory test scores may decline by 10 to 15% each year. Eventually, the patient will have difficulty performing the simplest actions required for daily living. The vocabulary dwindles to a few dozen words, and then disappears altogether. Friends and family will not be recognized. The "self" fades away.
In the final stages, the patient will be completely unable to look after herself, unable to feed, walk or control the bladder and bowel. Death often occurs from pneumonia or infection.
Alzheimer's may strike people in their twenties, but is very rare in that age group. It becomes increasingly common with advanced aging. As women tend to live longer than men by several years, they are more likely to live long enough to be afflicted with Alzheimer's.
From the initial diagnosis to the time of death may be a period of seven to twenty years. The toll of the disease on the family and on society is very high.
Unless a cure is found soon, the costs of institutionalizing those millions who will fall victim to Alzheimer's in the coming decades will consume many billions of dollars.
The toll on the families of those afflicted is very high. For the person who is afflicted with this disease, the loss of memory, of thinking ability, of the personal sense of self is the greatest tragedy of all.
What is the cause of Alzheimer's disease? Is the cause genetic? Is it environmental? Is Alzheimer's caused by a virus? Does Alzheimer's have only one cause, or are there many contributing factors? Will a cure for Alzheimer's be discovered?
These are questions that scientists are racing to answer.
Alzheimer's is a very serious brain disease that attacks the parts of the brain responsible for the creation of memory and for thinking.
As the disease progresses, more and more parts of the brain become affected. The patient loses the ability to live independently, and the sense of self and identity disappears. Eventually the patient dies.
Alzheimer's is not the only disease that causes dementia, but it is probably the best known to the general public.
When Alzheimer's strikes someone, we watch as the person afflicted slowly fades away in front of us, and eventually disappears to a place where they can't be reached.
We may personally know people, who have been afflicted by Alzheimer's disease. We may have visited a nursing home where many of the elderly residents sat staring blankly and unaware. We shuddered inwardly, thinking, "I hope that never happens to me."
Part of the reason we fear this disease so much is because it is so mysterious. We don't know what causes Alzheimer's. We don't know how to cure it. We don't even have a sure fire test to diagnose Alzheimer's while the victim is still alive.
The incidence of Alzheimer's disease tends to get higher as the population ages. In the age group 65-75, approximately four per cent of the population may be diagnosed with Alzheimer's. In the age group of 85 years or older, about 50% of the population has Alzheimer's disease.
Alzheimer's disease is a growing problem all over the world because the population in most countries is growing older and older on average. In many countries, more and more people are surviving to the age where the incidence of the disease becomes more common.
At the present time, up to four million North Americans are believed to be affected by Alzheimer's disease. In twenty years, that number may go up to ten million. India has the some of the lowest rates of Alzheimer's in the world, but scientists don't know why the rate of the disease in India is so low.
Alzheimer's disease is named after Dr. Alois Alzheimer who studied and described this disease in Germany in the early years of the twentieth century. Dr. Alzheimer was the first to discover and analyze the massive destruction of brain cells in a middle-aged woman who had been stricken with dementia and eventually died from it.
When Dr. Alzheimer studied this woman's brain after she died, he noticed that her brain was filled with microscopic plaques and tangles. These plaques and tangles had killed her brain cells.
The disease starts out with small lapses in the ability to make and retrieve short-term memories. With this comes a decline in the ability to reason and the ability to concentrate. The person affected may forget the names of familiar objects, or get lost in a familiar place. Personality changes may become apparent.
This decline in mental processing happens because of the destruction of brain cells that are needed to form and retrieve memories. At the same time, there is a progressive decline in the brain's supply of neurotransmitters required to carry messages from one brain cell to another.
In the initial stages, it is very hard to differentiate Alzheimer's disease from other types of memory loss.
As the disease progresses, more and more brain cells die. Memory test scores may decline by 10 to 15% each year. Eventually, the patient will have difficulty performing the simplest actions required for daily living. The vocabulary dwindles to a few dozen words, and then disappears altogether. Friends and family will not be recognized. The "self" fades away.
In the final stages, the patient will be completely unable to look after herself, unable to feed, walk or control the bladder and bowel. Death often occurs from pneumonia or infection.
Alzheimer's may strike people in their twenties, but is very rare in that age group. It becomes increasingly common with advanced aging. As women tend to live longer than men by several years, they are more likely to live long enough to be afflicted with Alzheimer's.
From the initial diagnosis to the time of death may be a period of seven to twenty years. The toll of the disease on the family and on society is very high.
Unless a cure is found soon, the costs of institutionalizing those millions who will fall victim to Alzheimer's in the coming decades will consume many billions of dollars.
The toll on the families of those afflicted is very high. For the person who is afflicted with this disease, the loss of memory, of thinking ability, of the personal sense of self is the greatest tragedy of all.
What is the cause of Alzheimer's disease? Is the cause genetic? Is it environmental? Is Alzheimer's caused by a virus? Does Alzheimer's have only one cause, or are there many contributing factors? Will a cure for Alzheimer's be discovered?
These are questions that scientists are racing to answer.
Angina
When the coronary arteries become furred up and harden due to coronary heart disease (CHD) the heart muscles are starved of oxygen-rich blood, this can cause a heavy squeezing pain that can last between 5 to 30 minutes. This pain is called angina. Typical symptoms of angina which can be brought on by exercise, physical exertion, a heavy meal, shock, anger, frustration and excitement and relived by rest are:* a pain felt behind the chest bone
* a burning pain like indigestion
* a heavy pain
* a squeezing pressure
* a tight crushing pain
* a pain that spreads from the chest into the neck, jaw and left arm
If these symptoms are more intense, accompanied by paleness, breathlessness and sweating and last longer and are not relieved by rest, this could be the beginning of a heart attack and immediate medical help will be needed quickly.
Changing your diet will help with the symptoms of angina. Eat plenty of fruit and vegetables per day, at least five portions. Reduce saturated fats in your diet, cut down on red meat and diary products. Increase oily fish such as salmon, trout, mackerel, sardines, tuna and herring in your diet. Try to eat these three times per week. Eat more fibre, a good source being oats which are found in porridge and cut down on salt, alcohol and caffeine consumption.
Changes in your lifestyle will also help with symptoms of angina. Stopping smoking and beginning an exercise regime will be beneficial, when commencing on a new exercise regime it is best to consult your doctor and exercise within your limits.
The following supplements may help if you are suffering from Angina.
Antioxidant complex,Fish Oil,Folic Acid,Garlic Tablets,Multivitamin and multiminerals,Vitamin B12,Vitamin B6,Vitamin C,Vitamin E.
Candida
By Dr Brian Martin
The Gastrointestinal Tract is quick to show any imbalance in life-whether it's from poor food consumption or from today's normal stress. Stomach and digestive disorders such as: Irritable Bowel Syndrome, Crohn's Disease, Leaky Gut Syndrome, and Ulcerative Colitis, afflict millions of people everyday. These digestive bowel diseases cause a range of problems including: diarrhea, constipation, abdominal pain, bleeding, mineral deficiency, and intestinal inflammation and ulceration.Growth of the Candida yeast may actually worsen the conditions that create or worsen digestive bowel problems. Not only does the growth of the yeast irritate the intestinal and stomach lining, causing crippling pain; to make matters more complicated, the overuse of antibiotics to treat intestinal conditions may kill beneficial flora, allowing the Candida fungus to propagate. Specific bacteria and fungi migrate from the large to small intestines to break down undigested complex carbohydrates. The by-products of the pathogens - the acids, gases and enzymes - will irritate the mucosa and even eat tissue. Candida can also change forms and metamorphose from a benign, round yeast form into a filamentous fungal form.
Holistic health care practitioners see inflammatory bowel conditions as chronic illnesses that come from chronic imbalance. The holistic approach is to treat and administer natural remedies through astute attention to the human body as a whole organism. What's important is that the cause itself is healed so that the symptoms completely disappear. In addition to the dispensation of natural medicines, holistic practitioners recommend an anti-fungal diet, which consists primarily of vegetables and non-red-meat sources of protein. The elimination of refined sugar, bread, dairy, fried foods, alcohol and caffeine is also highly recommended. Substances thought to have anti-fungal properties include garlic, oregano, the bacteria Lactobacillus acidophilus, and barberry. Relief of digestive bowel problems is commonly found once the delicate balance is restored in the body and intestines.
Chronic Fatigue
By: Lee Berlemann
What You Need To Know: Fibromyalgia and Chronic Fatigue Syndrome.According to the American College of Rheumatology, Fibromyalgia affects 3 to 6 million Americans. Other sources say the total number affected could be 8 million people. It primarily occurs in women of childbearing age, but children, the elderly, and men can also be affected. (Approximately 80 percent to 90 percent of affected people are women.)
Fibromyalgia is a chronic condition characterized by fatigue and widespread pain in your muscles, ligaments and tendons. At first, it was not considered an illness at all. Doctors could not find any thing wrong with patients so they believed it to be psychosomatic.
Slowly that dismissive view is changing. Published research at Johns Hopkins, University of Pennsylvania and other top research facilities points to immune dysfunction and cardiac abnormalities in these illnesses. It is difficult to believe that some doctors still regard people with Fibromyalgia and chronic fatigue syndrome as nothing more than 'extremely worried well people'.
Chronic Fatigue Syndrome (CFS or chronic fatigue and immune dysfunction syndrome, CFIDS) is a chronic, often debilitating disorder of unknown cause characterized by fatigue, pain and cognitive disorders. Often severe cognitive complaints differentiate the syndrome from similar disorders and usually occur in a later stage of the disease.
There is no evidence to sustain the thought that CFS or Fibromyalgia is a contagious disease. Contagious diseases typically occur in well-defined clusters, either as outbreaks or epidemics.
What Causes Fibromyalgia and Chronic Fatigue Syndrome?
Asking what causes Fibromyalgia or chronic fatigue syndrome can be a tricky question, depending on whom you ask. Doctors and researchers believe there is not a single cause of Fibromyalgia or chronic fatigue syndrome. At this point doctors are just not sure what causes these illnesses.
While the cause of Fibromyalgia is unknown, researchers have several hypotheses about causes or what triggers the illness. Some scientists believe that the syndrome may be caused by an injury or trauma. This injury may affect the central nervous system.
Fibromyalgia may be associated with changes in muscle metabolism, such as decreased blood flow, causing fatigue and decreased strength. Others believe an infectious agent such as a virus in susceptible people may trigger the syndrome, but no such agent has been identified.
Research proposes that CFS may be caused by an immunologic dysfunction or altered capacity of certain immune functions. One thing is certain at this time: there are no immune disorders in CFS or Fibromyalgia patients traditionally affiliated with disease.
That suggests a different approach is needed to reach the state of health you want.
What You Need To Know: Fibromyalgia and Chronic Fatigue Syndrome
According to the American College of Rheumatology, Fibromyalgia affects 3 to 6 million Americans. Other sources say the total number affected could be 8 million people. It primarily occurs in women of childbearing age, but children, the elderly, and men can also be affected. (Approximately 80 percent to 90 percent of affected people are women.)
Fibromyalgia is a chronic condition characterized by fatigue and widespread pain in your muscles, ligaments and tendons. At first, it was not considered an illness at all. Doctors could not find any thing wrong with patients so they believed it to be psychosomatic.
Slowly that dismissive view is changing. Published research at Johns Hopkins, University of Pennsylvania and other top research facilities points to immune dysfunction and cardiac abnormalities in these illnesses. It is difficult to believe that some doctors still regard people with Fibromyalgia and chronic fatigue syndrome as nothing more than 'extremely worried well people'.
Chronic Fatigue Syndrome (CFS or chronic fatigue and immune dysfunction syndrome, CFIDS) is a chronic, often debilitating disorder of unknown cause characterized by fatigue, pain and cognitive disorders. Often severe cognitive complaints differentiate the syndrome from similar disorders and usually occur in a later stage of the disease.
There is no evidence to sustain the thought that CFS or Fibromyalgia is a contagious disease. Contagious diseases typically occur in well-defined clusters, either as outbreaks or epidemics.
What Causes Fibromyalgia and Chronic Fatigue Syndrome?
Asking what causes Fibromyalgia or chronic fatigue syndrome can be a tricky question, depending on whom you ask. Doctors and researchers believe there is not a single cause of Fibromyalgia or chronic fatigue syndrome. At this point doctors are just not sure what causes these illnesses.
While the cause of Fibromyalgia is unknown, researchers have several hypotheses about causes or what triggers the illness. Some scientists believe that the syndrome may be caused by an injury or trauma. This injury may affect the central nervous system.
Fibromyalgia may be associated with changes in muscle metabolism, such as decreased blood flow, causing fatigue and decreased strength. Others believe an infectious agent such as a virus in susceptible people may trigger the syndrome, but no such agent has been identified.
Research proposes that CFS may be caused by an immunologic dysfunction or altered capacity of certain immune functions. One thing is certain at this time: there are no immune disorders in CFS or Fibromyalgia patients traditionally affiliated with disease.
That suggests a different approach is needed to reach the state of health you want.
4 Simple Changes to Shift Your Life From Fibromyalgia or CFS
Many studies have indicated that a healthy lifestyle including diet, exercise, relaxation techniques and sufficient sleep offer the most effective approaches for reducing fatigue and pain from CFS and Fibromyalgia.
1. Nutrition/Diet
A common thread in many cases seems to be a tendency to feel better when refined sugar, caffeine, alcohol, fried foods, red meat, and highly processed foods, are kept to a sound personal minimum in the diet.
Try supplementing your current diet with greater quantities of raw or lightly cooked fruits and vegetables. Try substituting meats that are high in fat with fish or lean poultry. Drink plenty of water and take a good vitamin supplement to ensure that you are getting proper nutrition.
2. Quality Sleep: Seven Ways to Become Sleeping Beauty
This is perhaps the most important component of treating CFS/FM. The following tips will help you achieve more restful sleep. Try to follow as many of them as possible to obtain the best level of sleep you can:
%u2022 Try to go to bed earlier and at the same time everyday. Even on weekends, try to go to bed and wake at the same time. This will help your body get used to a set schedule and provide for a more restful sleep.
%u2022 Try to avoid any caffeine-containing beverages such as coffee or soda before going to bed. It is a stimulant that will keep you awake at night. Also, alcohol drinking should be kept to a minimum in Fibromyalgia sufferers.
%u2022 Don't eat a lot before bedtime. Generally, try not to eat within two hours of going to bed. Particularly avoid spicy or fatty foods and try to keep your "midnight snacks" to a minimum.
%u2022 Ensure that you have a comfortable mattress and pillow. Sometimes, people's poor sleeping habits stem from poor mattresses. What constitutes a comfortable bed is different for us all. Usually something that is not too firm and not too soft should be acceptable. Cervical pillows mold to the natural shape of your neck and eliminate any unwanted stresses on the muscles of your neck and upper back. Choosing the appropriate bed and pillow is often done by trial and error. Find the combination that gives you the most restorative sleep and stick with it.
%u2022 A regular exercise program will help you have a more deep and refreshing sleep on a consistent basis.
%u2022 Try and avoid daytime naps. By doing so you will be more tired at night and be able to sleep deeper, thereby waking up more refreshed. Naps may seem like they provide more sleep time, but they are counterproductive to getting rest. Naps during the day will affect how well you will sleep during the night and it gets the body out of sync with the regular sleep pattern, leading to insomnia at night.
%u2022 Keep a proper sleeping environment. This involves a quiet and cool room. A slightly cooler room is ideal for sleeping since this mimics your internal temperature drop during sleep and silence is more conducive to sleep.
3. Exercise: You Can Be More Than A Couch Potato
Many studies have indicated that exercise is the most effective component in managing Fibromyalgia, and patients must expect to undergo a long-term exercise program. Physical activity prevents muscle atrophy, increases a sense of well-being, and over time reduces fatigue and pain itself. Be sure to consult your physician before beginning any exercise program.
4. Relaxation Techniques: Even When You're In Pain
Relaxation and stress-reduction techniques are proving to be helpful in managing chronic pain. There is certainly evidence that people with Fibromyalgia have a more stressful response to daily conflicts and encounters than those without the disorder. A number of relaxation and stress- reduction techniques have proven to be helpful in managing chronic pain:
%u2022 Deep breathing exercises.
%u2022 Muscle relaxation techniques.
%u2022 Meditation.
%u2022 Hypnosis.
%u2022 Biofeedback.
%u2022 Massage therapy.
Your goal with these lifestyle suggestions is to modify the choices that are within your control. But obviously, many things in your life are not in your control and impact you on many different levels. But, you CAN gain control over these areas too.
Coeliac Disease
What Is It and What Can You Do About It?
Food allergy remains one of the most persistent forms of allergic reaction. No one knows why people have certain allergic responses to different types of food. But it is a fact that once a person is exposed to the food allergen, the symptoms will surely follow.
Gluten allergy is a food allergy that makes the sufferer sensitive to gluten. Coeliac disease is a health condition in the small intestine. What happens to a person with gluten allergy is once the allergen comes in contact with the small intestine, it causes the immune system to attack the lining of the bowel.
This attack on the small intestines lining of the gluten allergy sufferer weakens the stomach and can cause serious health problems in the future. The delicate lining is responsible for the absorption of nutrients and vitamins in our body. Once it is weakened, we lose our capacity to effectively turn food into energy,
Gluten allergy starts at a young age, right after the weaning period and the mother is feeding the baby with cereals. There are no specific reasons why a person develops the gluten allergy but when it happens, the only thing the gluten allergy sufferer can do is avoid gluten at all cost.
Symptoms of Gluten Allergy
Gluten is usually found in wheat products. Breads, pasta and other baked goods can be considered dangerous to a person with gluten allergy. Biscuits, pastries, breakfast cereals and instant soups and sauces also have gluten. The symptoms of a gluten allergy differ from children and adults.
Children with gluten allergy may suffer from slow physical growth, weight loss, with poor appetite. Gluten allergic symptoms also include vomiting and diarrhea. Because the small intestines lining is damaged, the vitamins and minerals do not go to the body. The kids end up looking thin, pale and have no energy at all.
In adults, gluten allergy symptoms are similar, with loss of weight, diarrhea or constipation complicating the disease. Aside from this, adults often complain about depression, extreme fatigue, lethargy, bone pain and ulcers in the sufferers mouth.
Treatment
Treatment for gluten allergies begins like all other food allergy, avoiding contact with the allergen. There are certain food substitutes for gluten allergy sufferers like using sunflower oil instead of the usual cooking oil and drinking wines instead of beer.
There are medications available to these sufferers. But unlike other food allergies that show external symptoms like rashes, gluten allergy destroys from the inside, making diagnosis and detection hard. Oral medication can help ease the pain from the small intestine and vitamin supplements must also be taken along with it.
Gluten Allergy Prevention
Gluten allergy sufferers are asked to be vigilant in monitoring their diet. Reading the labels for anything with wheat is a good start. Self-discipline is the key to beating gluten allergy. The food selection for coeliac disease sufferers is still varied like fruits, salads and vegetables, rice, corn, nuts, meat and chicken eggs and dairy products, fish and seafood.
What could be the worst-case scenario for gluten allergy sufferers? If left untreated, coeliac disease can result in anemia, bone disease and some form of cancer. The best advise is to steer clear of gluten-laden foods. The more the person does not intake gluten, the better their chances of not having a serious health problem in the future.
Gluten allergy is a food allergy that makes the sufferer sensitive to gluten. Coeliac disease is a health condition in the small intestine. What happens to a person with gluten allergy is once the allergen comes in contact with the small intestine, it causes the immune system to attack the lining of the bowel.
This attack on the small intestines lining of the gluten allergy sufferer weakens the stomach and can cause serious health problems in the future. The delicate lining is responsible for the absorption of nutrients and vitamins in our body. Once it is weakened, we lose our capacity to effectively turn food into energy,
Gluten allergy starts at a young age, right after the weaning period and the mother is feeding the baby with cereals. There are no specific reasons why a person develops the gluten allergy but when it happens, the only thing the gluten allergy sufferer can do is avoid gluten at all cost.
Symptoms of Gluten Allergy
Gluten is usually found in wheat products. Breads, pasta and other baked goods can be considered dangerous to a person with gluten allergy. Biscuits, pastries, breakfast cereals and instant soups and sauces also have gluten. The symptoms of a gluten allergy differ from children and adults.
Children with gluten allergy may suffer from slow physical growth, weight loss, with poor appetite. Gluten allergic symptoms also include vomiting and diarrhea. Because the small intestines lining is damaged, the vitamins and minerals do not go to the body. The kids end up looking thin, pale and have no energy at all.
In adults, gluten allergy symptoms are similar, with loss of weight, diarrhea or constipation complicating the disease. Aside from this, adults often complain about depression, extreme fatigue, lethargy, bone pain and ulcers in the sufferers mouth.
Treatment
Treatment for gluten allergies begins like all other food allergy, avoiding contact with the allergen. There are certain food substitutes for gluten allergy sufferers like using sunflower oil instead of the usual cooking oil and drinking wines instead of beer.
There are medications available to these sufferers. But unlike other food allergies that show external symptoms like rashes, gluten allergy destroys from the inside, making diagnosis and detection hard. Oral medication can help ease the pain from the small intestine and vitamin supplements must also be taken along with it.
Gluten Allergy Prevention
Gluten allergy sufferers are asked to be vigilant in monitoring their diet. Reading the labels for anything with wheat is a good start. Self-discipline is the key to beating gluten allergy. The food selection for coeliac disease sufferers is still varied like fruits, salads and vegetables, rice, corn, nuts, meat and chicken eggs and dairy products, fish and seafood.
What could be the worst-case scenario for gluten allergy sufferers? If left untreated, coeliac disease can result in anemia, bone disease and some form of cancer. The best advise is to steer clear of gluten-laden foods. The more the person does not intake gluten, the better their chances of not having a serious health problem in the future.
Depression - A Positive Holistic Approach
Simple And Easy Tips To Overcome Depression
If you know the symptoms of depression, you should also know some strategies for reducing the problem. Depression can be the result of many things, and it is necessary that you avoid those circumstances that upset you or make you feel depressed.Every day, stories appear in print media and television that are mostly negative, highlighting the economic and social deprivations of humanity. Stories focused on destruction, war, crime, doom and despair will only aggravate the problem of depression rather than solve it. Avoid reading such negative stories and events. Helplessness will only add to your depression, rather than cure it.
Moreover, always see the positive side of life. Say good things about others, share with them your most memorable moments, and set aside all such moments that depress you.
Indulge yourself in lots of physical exercises. A healthy body is the root to a healthy mind, attitude, and thinking. Regular practice of breathing exercises will help you overcome your depression problems. These tips to reduce depression are simple but can work wonders if followed with determination and will.
Do not keep too many goals and expectations that will depress you further. Always keep aside one important goal that you think is necessary to achieve. When you try for many things at one go, you only aggravate the problem of depression.
There are many research materials and information available on depression and also its effective treatment. You can go through a vast array of information and make those important decisions about your health and ways to cope with your health problems. Although you can reduce the problem by applying the useful tips mentioned on online websites and books on depression, it is your psychiatrist who can really help you out in curing the problem.
Depression causes a serious imbalance of brain chemicals and many other internal changes that need serious medication and treatment. It is not something you should be ashamed of. Depression is just like any other illness which just needs full support from the family. Always have a hopeful heart. It is a must to overcome depression.
Make few but good friends who will be always there to support you in good and bad times. Never allow depression to grow in isolation. Make it a point to have your near and dear ones around you. Socialize as much as you can when you feel depressed. That will mitigate your problem to a great extent. Watch good movies, especially comedy, or visit funny and humorous web sites or read funny books. Light things will make you feel good and reduce your depression problem.
Positive thinking always gets your brain going. Involve yourself into lots of singing and dancing activities that will signal that your brain is really happy. Go for lively music that really rejuvenates the mind and soul and overcomes your depression. Try to engage yourself in as many activities as possible. A healthy routine must be followed to keep your body and mind healthy. Physical exercises affect your brain chemicals, and this can really help in reducing you depression problems.
Try to hold as few grudges as you can. This can only aggravate your frustration level and cause depression. The more you learn to forgive and forget, the better for you. Always reserve a quiet time where you can spend quality time with yourself. This certainly does not mean isolation. It is essential because this is the time you give to yourself.
By: Milos Pesic
Heart Disease
6 Power Foods For Your Heart
Heart disease remains the number one cause of death in the United States for both men and women. Traditionally, a low fat diet has been the prescription for heart health which causes many people to shrink away. Not anymore! The good news is there are many things you can add to your diet that can greatly improve your risk factors of heart disease. Here are 6 power foods you can start adding to your diet to keep you heart healthy!
Nuts- Although nuts aren't exactly low in calories or fat, they contain high levels of unsaturated fats that are known to lower "bad" LDL cholesterol levels in the blood and reduce the risk of heart disease. Studies have shown eating about one ounce of nuts every day will reduce the risk of heart disease in the long run by 30% according to Frank Hu, MD, PhD, associate professor of nutrition and epidemiology at the Harvard School of Public Health.
Soy- Soy has also been shown to lower cholesterol levels. Using soy on a weekly basis is a great step towards protecting your heart. If you are not a tofu fan, try soy milk or yogurt, garden burgers, edamme (soy beans), or soy sausage patties. There are all kinds of ways to include soy in your diet!
Hot Cocoa- Yes you read right! Cocoa contains high levels of flavonoids which are a class of phytochemicals known to help prevent heart disease. Researchers have found that hot cocoa has more disease-fighting antioxidants than tea or red wine and the heat may help propel them into the bloodstream. Hot cocoa is also much lower in saturated fats than other chocolate sources such as candy bars.
Beans and Lentils- including kidney beans, peas, black beans, etc. ---are high in both soluble fiber and folic acid to help lower cholesterol and decrease homocysteine levels (high homocysteine levels are associated with increased risk of cardiovascular disease).
Broccoli- A powerful antioxidant found in broccoli and broccoli sprouts may help protect the heart from high blood pressure, heart disease, and stroke. A new study shows the compound, called glucoraphanin, helped improve heart health, fight inflammation, and boost natural defense systems against oxidative stress.
Grape juice- The flavonoids in grape juice, like that in wine, have been shown to prevent the oxidation of so-called bad cholesterol (LDLs, or low-density lipoproteins) that leads to formation of plaque in artery walls. Grape juice can also lower the risk of developing the blood clots that lead to heart attacks.
Start adding these foods today and begin your journey to better heart health.
By Meri Raffetto
Nuts- Although nuts aren't exactly low in calories or fat, they contain high levels of unsaturated fats that are known to lower "bad" LDL cholesterol levels in the blood and reduce the risk of heart disease. Studies have shown eating about one ounce of nuts every day will reduce the risk of heart disease in the long run by 30% according to Frank Hu, MD, PhD, associate professor of nutrition and epidemiology at the Harvard School of Public Health.
Soy- Soy has also been shown to lower cholesterol levels. Using soy on a weekly basis is a great step towards protecting your heart. If you are not a tofu fan, try soy milk or yogurt, garden burgers, edamme (soy beans), or soy sausage patties. There are all kinds of ways to include soy in your diet!
Hot Cocoa- Yes you read right! Cocoa contains high levels of flavonoids which are a class of phytochemicals known to help prevent heart disease. Researchers have found that hot cocoa has more disease-fighting antioxidants than tea or red wine and the heat may help propel them into the bloodstream. Hot cocoa is also much lower in saturated fats than other chocolate sources such as candy bars.
Beans and Lentils- including kidney beans, peas, black beans, etc. ---are high in both soluble fiber and folic acid to help lower cholesterol and decrease homocysteine levels (high homocysteine levels are associated with increased risk of cardiovascular disease).
Broccoli- A powerful antioxidant found in broccoli and broccoli sprouts may help protect the heart from high blood pressure, heart disease, and stroke. A new study shows the compound, called glucoraphanin, helped improve heart health, fight inflammation, and boost natural defense systems against oxidative stress.
Grape juice- The flavonoids in grape juice, like that in wine, have been shown to prevent the oxidation of so-called bad cholesterol (LDLs, or low-density lipoproteins) that leads to formation of plaque in artery walls. Grape juice can also lower the risk of developing the blood clots that lead to heart attacks.
Start adding these foods today and begin your journey to better heart health.
By Meri Raffetto
Leaky Gut Syndrome
Intestinal permeability or Leaky Gut Syndrome is the term used to describe a situation where the lining of the gut has become damaged, allowing things which would normally be contained within the gut to leak into the bloodstream. Leaky Gut Syndrome can be caused by candidiasis, where the yeast Candida albicans burrows through the gut wall, causing increased permeability. The food which leaks into the bloodstream is then attacked by the immune system, which becomes overloaded.
Mouth Ulcers
Mouth ulcers generally start off with a tingling/burning sensation in the area where they are developing. Eventually an open ulcer develops.
A mouth ulcer appears in a white or yellow oval shape with an inflamed surrounding area. A mouth ulcer in most cases can be as wide as 3mm but can be known to grow as large as 1cm but in rare cases. The ulcer can be very painful and makes tasks such as eating and talking extremely uncomfortable.
Mouth ulcers can last between one to two weeks and in some cases up to four weeks.
Good dental hygiene and the avoidance or reduction in spicy and highly acidic foods such as tomatoes and citrus fruits can help prevent/heal mouth ulcers. Also reduce stress, increase your intake of vitamin B, C and Zinc and avoid hot drinks.
To soothe an existing sore mouth ulcer naturally, rinse your mouth regularly with a cup of boiled water (cooled down) mixed with sea salt or try cool chamomile tea. There are also products that can be found in your local chemist that can help soothe the painful condition.
If you continuously suffer with mouth ulcers, it is advised that you seek medical advice.
A mouth ulcer appears in a white or yellow oval shape with an inflamed surrounding area. A mouth ulcer in most cases can be as wide as 3mm but can be known to grow as large as 1cm but in rare cases. The ulcer can be very painful and makes tasks such as eating and talking extremely uncomfortable.
Mouth ulcers can last between one to two weeks and in some cases up to four weeks.
Good dental hygiene and the avoidance or reduction in spicy and highly acidic foods such as tomatoes and citrus fruits can help prevent/heal mouth ulcers. Also reduce stress, increase your intake of vitamin B, C and Zinc and avoid hot drinks.
To soothe an existing sore mouth ulcer naturally, rinse your mouth regularly with a cup of boiled water (cooled down) mixed with sea salt or try cool chamomile tea. There are also products that can be found in your local chemist that can help soothe the painful condition.
If you continuously suffer with mouth ulcers, it is advised that you seek medical advice.
Prostate Health
Discover the Importance of Natural Prostate Health
Modern men understand that it is vital to pay attention to their health as much as women. With illnesses such as prostate cancer, it is obvious that men must be more vigilant with their wellbeing.
Natural prostate health means that you must give your prostate the internal protection it needs. In order to help your body not to wear down and produce abnormal, tumour cells, you must find a natural health routine.
Natural prostate health also means that you must know which kind of supplements will protect and nourish your prostate.
If you do not have any prostate problems, your best option in the long run is a natural approach to prostate health. You will significantly cut the risk of getting cancer or other prostate irregularities, if you increase the amount of antioxidants you take and at the same time decrease the amount of preservatives you eat.
Natural prostate health is the best option that lots of men are making these days to guarantee their health. Men should be aware that indeed they can protect themselves from getting prostate cancer.
Natural prostate cancer institutes know that men must have the know-how, so that they will not be caught uninformed.
For this reason, you need to get in touch with your nearest natural health institute before you suffer irregularities to talk about what options you have.
Allow natural prostate health help you for the rest of your life. Rather than exposing your body to chemicals and radiation after you get cancer, deal with it proactively by living a healthier everyday life.
Make that commitment to your prostate health by committing yourself to a natural health lifestyle. It is your way to make sure that you are not unexpectedly caught by prostate cancer unaware.
By: Alex Fir
Natural prostate health means that you must give your prostate the internal protection it needs. In order to help your body not to wear down and produce abnormal, tumour cells, you must find a natural health routine.
Natural prostate health also means that you must know which kind of supplements will protect and nourish your prostate.
If you do not have any prostate problems, your best option in the long run is a natural approach to prostate health. You will significantly cut the risk of getting cancer or other prostate irregularities, if you increase the amount of antioxidants you take and at the same time decrease the amount of preservatives you eat.
Natural prostate health is the best option that lots of men are making these days to guarantee their health. Men should be aware that indeed they can protect themselves from getting prostate cancer.
Natural prostate cancer institutes know that men must have the know-how, so that they will not be caught uninformed.
For this reason, you need to get in touch with your nearest natural health institute before you suffer irregularities to talk about what options you have.
Allow natural prostate health help you for the rest of your life. Rather than exposing your body to chemicals and radiation after you get cancer, deal with it proactively by living a healthier everyday life.
Make that commitment to your prostate health by committing yourself to a natural health lifestyle. It is your way to make sure that you are not unexpectedly caught by prostate cancer unaware.
By: Alex Fir
Mediterranean Spaghetti Squash
The idea for this recipe is from a woman named Asmena who used to work here at the Northshore Naturopathic Clinic. See this month's Health Tip (October 2007) for more information on this unique squash.
· 1 spaghetti squash
· 1 tablespoon (15 ml) coconut oil
· 1 small onion, chopped
· 2 cloves garlic, minced
· 3 tablespoons (45 ml) chopped sun-dried tomatoes
· %u2153 cup (75 ml) tomato sauce
· ½ teaspoon (2 ml) unprocessed sea salt
· ¾ cup (175 ml) chopped black olives
· 1 or 2 pinches cayenne (optional)
Cut the squash in half lengthwise; scoop out and discard the seeds and loose stringy pulp in the center. Place the halves on a baking sheet, cut side down. Bake at 375%u02DA F for 40 to 45 minutes. The squash is done when the flesh separates easily into strands when you run the tines of a fork over it. Do not overcook the squash or it will be mushy; it's best when it's still a little bit crunchy. Allow the squash to cool a little then gently scrape around the edge of the squash with a fork to separate the pulp into spaghetti-like strands. Place the squash strands in a large glass bowl and discard the skin.
While the squash is cooling, heat a skillet over medium-low heat. Add the coconut oil and onion and sauté for 5 minutes. Add the garlic and sun-dried tomatoes and sauté for 2 more minutes. Stir in the tomato sauce, sea salt, olives, and cayenne (if using) and heat through. Pour over the spaghetti squash and mix together gently with 2 forks. Makes 4 to 6 servings.
· 1 spaghetti squash
· 1 tablespoon (15 ml) coconut oil
· 1 small onion, chopped
· 2 cloves garlic, minced
· 3 tablespoons (45 ml) chopped sun-dried tomatoes
· %u2153 cup (75 ml) tomato sauce
· ½ teaspoon (2 ml) unprocessed sea salt
· ¾ cup (175 ml) chopped black olives
· 1 or 2 pinches cayenne (optional)
Cut the squash in half lengthwise; scoop out and discard the seeds and loose stringy pulp in the center. Place the halves on a baking sheet, cut side down. Bake at 375%u02DA F for 40 to 45 minutes. The squash is done when the flesh separates easily into strands when you run the tines of a fork over it. Do not overcook the squash or it will be mushy; it's best when it's still a little bit crunchy. Allow the squash to cool a little then gently scrape around the edge of the squash with a fork to separate the pulp into spaghetti-like strands. Place the squash strands in a large glass bowl and discard the skin.
While the squash is cooling, heat a skillet over medium-low heat. Add the coconut oil and onion and sauté for 5 minutes. Add the garlic and sun-dried tomatoes and sauté for 2 more minutes. Stir in the tomato sauce, sea salt, olives, and cayenne (if using) and heat through. Pour over the spaghetti squash and mix together gently with 2 forks. Makes 4 to 6 servings.
Curried Lentil and Squash Spirals
For a festive look, use red or green colored tortillas when preparing this appetizer for a Christmas party. Or you can substitute roti for the tortillas. Besides being good sources of fiber, vitamins, and minerals, lentils and squash both have a low Glycemic Load rating (see this month's Health Tip), making this a healthy and tasty alternative to many of the other appetizers that we indulge in, especially at this time of the year. For the carb-conscious, serve on endive leaves or cucumber slices instead of rolled-up in tortillas. The curried lentil and squash mixture can also be eaten warm or cold as part of a meal or a snack.
The amount of curry powder and cumin you'll need will depend upon personal taste and the freshness of your spices.
# 1 cup (250 ml) green lentils
# 1 tablespoon (15 ml) butter
# ½ small onion, chopped
# ½ small butternut squash, cut into 1 inch (2.5 cm) cubes (approximately 4 cups/1 l)
# 1 teaspoon (5 ml) sea salt
# ¼ cup (50 ml) filtered water
# 1 to 2 tablespoons (15 to 30 ml) curry powder
# ¼ to ½ teaspoon (1 to 2 ml) cumin
# ¼ cup (50 ml) chopped fresh cilantro
# whole-wheat tortillas
#
low-fat plain yogurt or raita
Combine lentils with 1½ cups of filtered water and 2 pinches of sea salt. Bring to a boil, reduce heat, cover and simmer for 30 minutes, stirring occasionally, until the lentils are tender.
Meanwhile, in a large skillet, heat the butter over medium heat. Sauté the onion for 3 minutes then add the squash and sea salt and sauté for 5 more minutes. Add the ¼ cup (50 ml) of filtered water, curry powder, and cumin and stir gently; cover and steam over low heat for 10 minutes or until the squash is tender.
In a large bowl, combine the cooked lentils and cooked squash mixture and mash well with a potato masher or fork. Add the cilantro and mix well. Spread a thin layer of the mixture on tortillas. Roll the tortillas up tightly, then wrap them in plastic wrap and refrigerate for at least one hour. Cut into ½ inch (1 cm) slices and serve with low-fat plain yogurt or raita
The amount of curry powder and cumin you'll need will depend upon personal taste and the freshness of your spices.
# 1 cup (250 ml) green lentils
# 1 tablespoon (15 ml) butter
# ½ small onion, chopped
# ½ small butternut squash, cut into 1 inch (2.5 cm) cubes (approximately 4 cups/1 l)
# 1 teaspoon (5 ml) sea salt
# ¼ cup (50 ml) filtered water
# 1 to 2 tablespoons (15 to 30 ml) curry powder
# ¼ to ½ teaspoon (1 to 2 ml) cumin
# ¼ cup (50 ml) chopped fresh cilantro
# whole-wheat tortillas
#
low-fat plain yogurt or raita
Combine lentils with 1½ cups of filtered water and 2 pinches of sea salt. Bring to a boil, reduce heat, cover and simmer for 30 minutes, stirring occasionally, until the lentils are tender.
Meanwhile, in a large skillet, heat the butter over medium heat. Sauté the onion for 3 minutes then add the squash and sea salt and sauté for 5 more minutes. Add the ¼ cup (50 ml) of filtered water, curry powder, and cumin and stir gently; cover and steam over low heat for 10 minutes or until the squash is tender.
In a large bowl, combine the cooked lentils and cooked squash mixture and mash well with a potato masher or fork. Add the cilantro and mix well. Spread a thin layer of the mixture on tortillas. Roll the tortillas up tightly, then wrap them in plastic wrap and refrigerate for at least one hour. Cut into ½ inch (1 cm) slices and serve with low-fat plain yogurt or raita
Energy Bites
Now that spring is finally here and we are getting outside more-enjoying nature, hiking, biking, boating, etc.-why not try these healthy little bites of energy? They pack easily and make a great-tasting, nutritious snack, providing healthy fats, protein and fiber. (See this month's Health Tip for more info on nuts and seeds.) Psyllium adds extra fiber and is available in health food stores, just be sure to drink some water when eating these. Nuts and seeds are considered incomplete proteins because they are deficient in the amino acid lysine; amaranth contains lysine creating a complete protein source in these Energy Bites.
# ½ cup (125 ml) cooked amaranth (see below for how to cook amaranth)
# ¼ cup (50 ml) smooth almond butter
# ¼ cup (50 ml) unsweetened shredded coconut
# 1 tablespoon (15 ml) sesame seeds
# 2 tablespoons (30 ml) psyllium
# ¼ cup (50 ml) finely chopped unsulphured raisins
# 2 teaspoons (10 ml) pure maple syrup
# 1 teaspoon (5 ml) vanilla
#
extra sesame seeds to roll the Energy Bites in
Combine the amaranth, almond butter, coconut, sesame seeds, psyllium and raisins in a medium bowl and mix well. Drizzle the mixture with the maple syrup and vanilla and mix again. For each Energy Bite, scoop a heaping teaspoonful of mixture and squeeze/shape into a ball, approximately 1 inch (2.5 cm) in diameter. Roll each ball in additional sesame seeds, if desired. Store in an airtight container in the refrigerator. Makes about 18 balls.
These Energy Bites take very little time to make once the amaranth is cooked and the recipe can easily be doubled. Vary the ingredients based on what you have on hand and the flavours that you prefer; here are some suggestions:
# You can use any type of smooth nut or seed butter instead of almond butter-choose from cashew, pumpkin seed, sesame seed (tahini), sunflower seed, etc.
# Try substituting hemp seeds for the sesame seeds.
# Use chopped dates, apricots or unsweetened cranberries instead of the raisins (choose unsulphured varieties, available in health food stores or in the natural food section of some grocery stores.)
# If you do not have an ileocecal valve problem, use chopped nuts or seeds in place of some or all of the raisins.
# Add ½ teaspoon (2 ml) cinnamon.
# Try adding carob powder.
# Toast the sesame seeds before using.
# Use honey instead of pure maple syrup (we used maple syrup because it has slightly fewer grams of sugar per teaspoon compared to honey).
# Use flax seed powder (available in health food stores) instead of psyllium.
To Cook Amaranth:
# ¼ cup (50 ml) amaranth
# ½ cup (125 ml) filtered water
# pinch sea salt
Heat a skillet over medium-high heat. Add the amaranth and toast it, stirring constantly, for about 5 minutes. Meanwhile, place the water and sea salt in a medium saucepan and bring to a rolling boil. Turn the heat down to low and stir in the toasted amaranth. Cover with the lid slightly ajar and simmer for 20 to 25 minutes, or until all the water has been absorbed. Turn off the heat, cover tightly, and let it sit for 5 more minutes. Allow amaranth to cool before using in Energy Bites.
# ½ cup (125 ml) cooked amaranth (see below for how to cook amaranth)
# ¼ cup (50 ml) smooth almond butter
# ¼ cup (50 ml) unsweetened shredded coconut
# 1 tablespoon (15 ml) sesame seeds
# 2 tablespoons (30 ml) psyllium
# ¼ cup (50 ml) finely chopped unsulphured raisins
# 2 teaspoons (10 ml) pure maple syrup
# 1 teaspoon (5 ml) vanilla
#
extra sesame seeds to roll the Energy Bites in
Combine the amaranth, almond butter, coconut, sesame seeds, psyllium and raisins in a medium bowl and mix well. Drizzle the mixture with the maple syrup and vanilla and mix again. For each Energy Bite, scoop a heaping teaspoonful of mixture and squeeze/shape into a ball, approximately 1 inch (2.5 cm) in diameter. Roll each ball in additional sesame seeds, if desired. Store in an airtight container in the refrigerator. Makes about 18 balls.
These Energy Bites take very little time to make once the amaranth is cooked and the recipe can easily be doubled. Vary the ingredients based on what you have on hand and the flavours that you prefer; here are some suggestions:
# You can use any type of smooth nut or seed butter instead of almond butter-choose from cashew, pumpkin seed, sesame seed (tahini), sunflower seed, etc.
# Try substituting hemp seeds for the sesame seeds.
# Use chopped dates, apricots or unsweetened cranberries instead of the raisins (choose unsulphured varieties, available in health food stores or in the natural food section of some grocery stores.)
# If you do not have an ileocecal valve problem, use chopped nuts or seeds in place of some or all of the raisins.
# Add ½ teaspoon (2 ml) cinnamon.
# Try adding carob powder.
# Toast the sesame seeds before using.
# Use honey instead of pure maple syrup (we used maple syrup because it has slightly fewer grams of sugar per teaspoon compared to honey).
# Use flax seed powder (available in health food stores) instead of psyllium.
To Cook Amaranth:
# ¼ cup (50 ml) amaranth
# ½ cup (125 ml) filtered water
# pinch sea salt
Heat a skillet over medium-high heat. Add the amaranth and toast it, stirring constantly, for about 5 minutes. Meanwhile, place the water and sea salt in a medium saucepan and bring to a rolling boil. Turn the heat down to low and stir in the toasted amaranth. Cover with the lid slightly ajar and simmer for 20 to 25 minutes, or until all the water has been absorbed. Turn off the heat, cover tightly, and let it sit for 5 more minutes. Allow amaranth to cool before using in Energy Bites.
Mediterranean Quesadillas with Yogurt Cilantro Sauce
These can be served as a quick meal or as healthy appetizers. Feel free to use as much of each ingredient as you like or to omit any of those that you don't like.
Yogurt Cilantro Sauce:
# 1 cup (250 ml) plain yogurt
# 2 teaspoons (10 ml) minced cilantro
# 1 teaspoon (5 ml) minced green onion
# sea salt
# 4 large whole-wheat or sprouted wheat tortillas
# 1 to 2 cups (250 to 500 ml) chopped cooked chicken
# ½ cup (125 ml) feta cheese OR ¼ to ½ cup (50 to 125 ml) thinly sliced goat cheese
# ¼ cup (50 ml) diced sun-dried tomatoes
# 4 artichoke hearts (canned), chopped
# 1 can (125 ml) sliced black olives, chopped
# 1 cup (250 ml) chopped fresh baby spinach leaves
In a small bowl, combine the yogurt, cilantro, and green onion. Add a pinch or two of sea salt, to taste, and mix well. Leave to sit to allow flavors to blend while preparing the quesadillas.
Preheat oven to 425° F (210° C). On each of two baking sheets, place one of the tortillas. Top each tortilla with chicken, cheese, sun-dried tomatoes, artichoke hearts, and olives. Lay spinach leaves over top. Place another tortilla over top of each and press down lightly. Bake for 7 to 8 minutes or until the tops of the quesadillas are lightly browned. Remove from the oven and cut into wedges with a sharp knife or a pizza cutter. Serve with the Yogurt Cilantro Sauce. Makes 2 large quesadillas, enough for 2 to 4 main-dish servings.
Yogurt Cilantro Sauce:
# 1 cup (250 ml) plain yogurt
# 2 teaspoons (10 ml) minced cilantro
# 1 teaspoon (5 ml) minced green onion
# sea salt
# 4 large whole-wheat or sprouted wheat tortillas
# 1 to 2 cups (250 to 500 ml) chopped cooked chicken
# ½ cup (125 ml) feta cheese OR ¼ to ½ cup (50 to 125 ml) thinly sliced goat cheese
# ¼ cup (50 ml) diced sun-dried tomatoes
# 4 artichoke hearts (canned), chopped
# 1 can (125 ml) sliced black olives, chopped
# 1 cup (250 ml) chopped fresh baby spinach leaves
In a small bowl, combine the yogurt, cilantro, and green onion. Add a pinch or two of sea salt, to taste, and mix well. Leave to sit to allow flavors to blend while preparing the quesadillas.
Preheat oven to 425° F (210° C). On each of two baking sheets, place one of the tortillas. Top each tortilla with chicken, cheese, sun-dried tomatoes, artichoke hearts, and olives. Lay spinach leaves over top. Place another tortilla over top of each and press down lightly. Bake for 7 to 8 minutes or until the tops of the quesadillas are lightly browned. Remove from the oven and cut into wedges with a sharp knife or a pizza cutter. Serve with the Yogurt Cilantro Sauce. Makes 2 large quesadillas, enough for 2 to 4 main-dish servings.
Tortilla Pinwheels
Bean Dip
#
1½ cups (375 ml) cooked romano or pinto beans, or a 14 oz (398 ml) can, rinsed and drained
#
½ cup (125 ml) drained and mashed firm tofu (optional)
# 1 to 2 cloves garlic, minced
# 2 green onions, chopped
# ¼ cup (50 ml) chopped fresh cilantro (or parsley or a combination)
# juice of half a lime (or half a small lemon)
# 1 teaspoon (5 ml) ground cumin
# ½ teaspoon (2 ml) sea salt
# 2 to 4 tablespoons (30 to 60 ml) water
Combine the beans, tofu (if using), 1 of the garlic cloves, green onions, cilantro and/or parsley, lime or lemon juice, cumin, sea salt, and 2 tablespoons of the water in a food processor; process until smooth, stopping to scrape down the sides, if necessary. Add more of the water, ½ tablespoon at a time, until you achieve the desired consistency. Taste and adjust the seasonings and add the other clove of garlic, if desired.
To make the Tortilla Pinwheels: Spread a thin layer of Bean Dip on whole-wheat tortillas and sprinkle with diced sweet red pepper (optional). Top with grated soy cheese, reduced-fat Monterey Jack cheese, and/or Cheddar cheese. Roll the tortillas up tightly, then wrap them in plastic wrap and refrigerate for about 1 hour. Cut into ½ inch slices and arrange on a baking sheet; bake at 350° F (180° C) for about 10 minutes or until the cheese melts. Serve as an appetizer with low-fat plain yogurt and mild salsa.
#
1½ cups (375 ml) cooked romano or pinto beans, or a 14 oz (398 ml) can, rinsed and drained
#
½ cup (125 ml) drained and mashed firm tofu (optional)
# 1 to 2 cloves garlic, minced
# 2 green onions, chopped
# ¼ cup (50 ml) chopped fresh cilantro (or parsley or a combination)
# juice of half a lime (or half a small lemon)
# 1 teaspoon (5 ml) ground cumin
# ½ teaspoon (2 ml) sea salt
# 2 to 4 tablespoons (30 to 60 ml) water
Combine the beans, tofu (if using), 1 of the garlic cloves, green onions, cilantro and/or parsley, lime or lemon juice, cumin, sea salt, and 2 tablespoons of the water in a food processor; process until smooth, stopping to scrape down the sides, if necessary. Add more of the water, ½ tablespoon at a time, until you achieve the desired consistency. Taste and adjust the seasonings and add the other clove of garlic, if desired.
To make the Tortilla Pinwheels: Spread a thin layer of Bean Dip on whole-wheat tortillas and sprinkle with diced sweet red pepper (optional). Top with grated soy cheese, reduced-fat Monterey Jack cheese, and/or Cheddar cheese. Roll the tortillas up tightly, then wrap them in plastic wrap and refrigerate for about 1 hour. Cut into ½ inch slices and arrange on a baking sheet; bake at 350° F (180° C) for about 10 minutes or until the cheese melts. Serve as an appetizer with low-fat plain yogurt and mild salsa.
Apple Crumble
# 2 cups (500 ml) water
# juice of half a lemon
# 3 medium apples
# ½ teaspoon (2 ml) cinnamon
# ¼ teaspoon (1 ml) nutmeg
# ¼ teaspoon (1 ml) ginger
# ¼ teaspoon (1 ml) stevia powder
# ¼ teaspoon (1 ml) sea salt
Topping:
#
¼ cup (50 ml) butter, softened
# ½ teaspoon (2 ml) cinnamon
# ¼ teaspoon (1 ml) nutmeg
# ¼ teaspoon (1 ml) sea salt
# 1 teaspoon (5 ml) pure maple syrup
# %u2153 cup (75 ml) amaranth flour
# 1¼ cup (300 ml) large flake oats
Fill a medium bowl with the water and lemon juice. Peel, core, and thinly slice the apples; place the apple slices in the lemon water after you slice them. When you have finished slicing the apples, drain them well and stir in the cinnamon, nutmeg, ginger, stevia powder, and sea salt. Place the apple mixture in a lightly buttered 9 inch (23 cm) pie plate.
Combine all the topping ingredients in a medium bowl and mix well. Sprinkle the topping over the apple slices. Bake at 375° F (190° C) for 30 minutes, until apples are soft. Serve with Creamy Yogurt Cheese (see March 2003 Recipe), if desired. Makes 6 to 8 servings.
# juice of half a lemon
# 3 medium apples
# ½ teaspoon (2 ml) cinnamon
# ¼ teaspoon (1 ml) nutmeg
# ¼ teaspoon (1 ml) ginger
# ¼ teaspoon (1 ml) stevia powder
# ¼ teaspoon (1 ml) sea salt
Topping:
#
¼ cup (50 ml) butter, softened
# ½ teaspoon (2 ml) cinnamon
# ¼ teaspoon (1 ml) nutmeg
# ¼ teaspoon (1 ml) sea salt
# 1 teaspoon (5 ml) pure maple syrup
# %u2153 cup (75 ml) amaranth flour
# 1¼ cup (300 ml) large flake oats
Fill a medium bowl with the water and lemon juice. Peel, core, and thinly slice the apples; place the apple slices in the lemon water after you slice them. When you have finished slicing the apples, drain them well and stir in the cinnamon, nutmeg, ginger, stevia powder, and sea salt. Place the apple mixture in a lightly buttered 9 inch (23 cm) pie plate.
Combine all the topping ingredients in a medium bowl and mix well. Sprinkle the topping over the apple slices. Bake at 375° F (190° C) for 30 minutes, until apples are soft. Serve with Creamy Yogurt Cheese (see March 2003 Recipe), if desired. Makes 6 to 8 servings.
Berries with Creamy Yogurt Cheese
Here's a short and sweet recipe for those who want to satisfy their sweet tooth without adding sugar. The Creamy Yogurt Cheese can also be used as an alternative to whipping cream in other recipes.
# 750 g container plain yogurt
# ¼ teaspoon (1 ml) vanilla
# %u215B teaspoon (.5 ml) stevia powder (See Note)
#
1 to 2 cups (250 to 500 ml) fresh or frozen (thawed) berries-we used blueberries and raspberries
To make the Creamy Yogurt Cheese, place the yogurt in a sieve lined with a clean tea towel or with about 4 layers of cheesecloth; place the sieve over a bowl. Wrap the tea towel or cheesecloth around the yogurt and give it a slight squeeze. Put a light weight (such as a bag of rice or beans) on top, cover with a plate and leave to drain in the refrigerator for 6 to 8 hours-until you have about 1¼ cups (300 ml) of yogurt.
Add vanilla and stevia to the yogurt cheese and mix well; spoon into 2 bowls. Top each serving with ½ to 1 cup (125 to 250 ml) of berries. Makes 2 servings.
Note: If you want to use liquid stevia concentrate instead of stevia powder, add about 6 to 8 drops, to taste.
# 750 g container plain yogurt
# ¼ teaspoon (1 ml) vanilla
# %u215B teaspoon (.5 ml) stevia powder (See Note)
#
1 to 2 cups (250 to 500 ml) fresh or frozen (thawed) berries-we used blueberries and raspberries
To make the Creamy Yogurt Cheese, place the yogurt in a sieve lined with a clean tea towel or with about 4 layers of cheesecloth; place the sieve over a bowl. Wrap the tea towel or cheesecloth around the yogurt and give it a slight squeeze. Put a light weight (such as a bag of rice or beans) on top, cover with a plate and leave to drain in the refrigerator for 6 to 8 hours-until you have about 1¼ cups (300 ml) of yogurt.
Add vanilla and stevia to the yogurt cheese and mix well; spoon into 2 bowls. Top each serving with ½ to 1 cup (125 to 250 ml) of berries. Makes 2 servings.
Note: If you want to use liquid stevia concentrate instead of stevia powder, add about 6 to 8 drops, to taste.
Cranberry Lemon Scones
These sugar-free scones contain amaranth flour and whey protein powder, making them higher in protein than typical scones. For information on ingredients that may be unfamiliar to you, be sure to read the Notes at the end of the recipe.
# 1 cup (250 ml) frozen cranberries
# ½ teaspoon (2 ml) stevia powder, divided
# 1½ cups (375 ml) amaranth flour
# 3 scoops (about 1/2 cup/125 ml) unsweetened whey protein powder
# 2 tablespoons (30 ml) nonalum baking powder
# 2 teaspoons (10 ml) xanthan gum
# ¼ teaspoon (1 ml) sea salt
# ½ cup (125 ml) butter, softened
# %u2154 cup (150 ml) low-fat plain yogurt
# 1 teaspoon (5 ml) vanilla
# 1 tablespoon (15 ml) finely grated lemon rind
# 1 teaspoon (5 ml) amaranth flour
Preheat oven to 375° F (190° C). In a small bowl, stir together the cranberries and ¼ teaspoon (1 ml) of the stevia powder. Spread the cranberries on a cookie sheet and put into the oven for 10 minutes to cook while you mix the rest of the ingredients.
In a large bowl, stir together the remaining ¼ teaspoon (1 ml) stevia powder, flour, whey powder, baking powder, xanthan gum, and sea salt. Blend in the butter with a fork until well mixed. Stir the vanilla into the yogurt then add to the flour mixture along with the lemon rind; mix well. Put the cranberries back into the small bowl and mix with the 1 teaspoon (5 ml) of flour then stir them into the scone mixture.
Divide the mixture into 8 equal portions. Shape each portion into a circle approximately 1/2 inch thick. Place on 2 cookie sheets and bake for 12 minutes or until a toothpick inserted in the center of the scones comes out clean. Makes 8 scones.
Notes:
# For more info on cranberries, see last month's (January 2005) Health Tip and for more info on amaranth, see the November 2002 Health Tip.
# Choose a high-quality unsweetened whey protein powder-it should be undenatured (non-heat-treated) to retain the nutritional value and should be 100% whey protein isolate. Isolates are more expensive than whey concentrates but they contain a greater percentage of protein.
# Nonalum baking powder contains no aluminum, unlike regular baking powder.
# Xanthan gum is used as a stabilizer, emulsifier, or thickener. It improves the texture of baked goods by helping to make them less crumbly.
# Stevia, amaranth flour, whey powder, nonalum baking powder, and xanthan gum can all be found at health food stores or in the natural food section of some grocery stores.
# 1 cup (250 ml) frozen cranberries
# ½ teaspoon (2 ml) stevia powder, divided
# 1½ cups (375 ml) amaranth flour
# 3 scoops (about 1/2 cup/125 ml) unsweetened whey protein powder
# 2 tablespoons (30 ml) nonalum baking powder
# 2 teaspoons (10 ml) xanthan gum
# ¼ teaspoon (1 ml) sea salt
# ½ cup (125 ml) butter, softened
# %u2154 cup (150 ml) low-fat plain yogurt
# 1 teaspoon (5 ml) vanilla
# 1 tablespoon (15 ml) finely grated lemon rind
# 1 teaspoon (5 ml) amaranth flour
Preheat oven to 375° F (190° C). In a small bowl, stir together the cranberries and ¼ teaspoon (1 ml) of the stevia powder. Spread the cranberries on a cookie sheet and put into the oven for 10 minutes to cook while you mix the rest of the ingredients.
In a large bowl, stir together the remaining ¼ teaspoon (1 ml) stevia powder, flour, whey powder, baking powder, xanthan gum, and sea salt. Blend in the butter with a fork until well mixed. Stir the vanilla into the yogurt then add to the flour mixture along with the lemon rind; mix well. Put the cranberries back into the small bowl and mix with the 1 teaspoon (5 ml) of flour then stir them into the scone mixture.
Divide the mixture into 8 equal portions. Shape each portion into a circle approximately 1/2 inch thick. Place on 2 cookie sheets and bake for 12 minutes or until a toothpick inserted in the center of the scones comes out clean. Makes 8 scones.
Notes:
# For more info on cranberries, see last month's (January 2005) Health Tip and for more info on amaranth, see the November 2002 Health Tip.
# Choose a high-quality unsweetened whey protein powder-it should be undenatured (non-heat-treated) to retain the nutritional value and should be 100% whey protein isolate. Isolates are more expensive than whey concentrates but they contain a greater percentage of protein.
# Nonalum baking powder contains no aluminum, unlike regular baking powder.
# Xanthan gum is used as a stabilizer, emulsifier, or thickener. It improves the texture of baked goods by helping to make them less crumbly.
# Stevia, amaranth flour, whey powder, nonalum baking powder, and xanthan gum can all be found at health food stores or in the natural food section of some grocery stores.
Raspberries and Coconut Yogurt
½ cup (125 ml) plain yogurt
4 teaspoons (20 ml) unsweetened shredded coconut
½ teaspoon (2 ml) vanilla extract
pinch unprocessed sea salt
½ to ¾ cup (125 to 175 ml) fresh raspberries
Mix together the yogurt, coconut, vanilla extract, and sea salt. Gently stir in raspberries. Makes 1 serving.
4 teaspoons (20 ml) unsweetened shredded coconut
½ teaspoon (2 ml) vanilla extract
pinch unprocessed sea salt
½ to ¾ cup (125 to 175 ml) fresh raspberries
Mix together the yogurt, coconut, vanilla extract, and sea salt. Gently stir in raspberries. Makes 1 serving.
Chai Tea
This recipe uses green tea instead of the traditional black tea. See this month's Health Tip for information on the health benefits of green tea.
# 4 cups filtered water
#
2 green tea bags
#
1 teaspoon (5 ml) vanilla extract
#
2 cinnamon sticks or 8 pieces cinnamon bark
#
10 green cardamom pods
#
10 whole cloves
#
1 star anise flower or a piece of licorice root
#
½ inch (1 cm) slice of fresh ginger
#
pinch stevia powder
Combine all ingredients in a medium saucepan and bring to a boil. Reduce heat and simmer for 15 minutes. Taste and add more stevia if needed. Add low-fat milk, soy milk or rice milk to taste.
# 4 cups filtered water
#
2 green tea bags
#
1 teaspoon (5 ml) vanilla extract
#
2 cinnamon sticks or 8 pieces cinnamon bark
#
10 green cardamom pods
#
10 whole cloves
#
1 star anise flower or a piece of licorice root
#
½ inch (1 cm) slice of fresh ginger
#
pinch stevia powder
Combine all ingredients in a medium saucepan and bring to a boil. Reduce heat and simmer for 15 minutes. Taste and add more stevia if needed. Add low-fat milk, soy milk or rice milk to taste.
Cranberry Juice
# 8 cups (2 l) filtered water
# 3 cups (750 ml) fresh or frozen cranberries (12 oz/ 340 g bag)
# ½ teaspoon (2 ml) sea salt
# ¼ teaspoon (1 ml) stevia powder (optional)
Put the water and cranberries in a large pot, cover and bring to a boil. Reduce the heat to medium and boil gently until all of the cranberries burst (this takes about 5 minutes.) Pour the mixture through a sieve or cheesecloth and discard the berries. Add the sea salt and stevia, if using, to the juice; stir well to dissolve. Pour the juice into a glass juice container and refrigerate. To serve, mix 1 part juice with 1 part filtered water (for example: ½ cup/125 ml of juice with ½ cup/125 ml water.) Optional: add a squeeze of fresh lemon juice. Makes 16 1-cup servings.
# 3 cups (750 ml) fresh or frozen cranberries (12 oz/ 340 g bag)
# ½ teaspoon (2 ml) sea salt
# ¼ teaspoon (1 ml) stevia powder (optional)
Put the water and cranberries in a large pot, cover and bring to a boil. Reduce the heat to medium and boil gently until all of the cranberries burst (this takes about 5 minutes.) Pour the mixture through a sieve or cheesecloth and discard the berries. Add the sea salt and stevia, if using, to the juice; stir well to dissolve. Pour the juice into a glass juice container and refrigerate. To serve, mix 1 part juice with 1 part filtered water (for example: ½ cup/125 ml of juice with ½ cup/125 ml water.) Optional: add a squeeze of fresh lemon juice. Makes 16 1-cup servings.
Ginger Tea
This recipe can easily be doubled and leftover tea can be stored in a sealed glass jar in the refrigerator and heated as needed. See this month's Health Tip for more information on the health benefits of ginger.
· 1 tablespoon (15 ml) peeled and thinly sliced fresh ginger
· 2 cups (500 ml) filtered water
Place the ginger and water in a small saucepan and bring just to a boil. Reduce heat and simmer gently for about 20 minutes. Makes 2 servings.
· 1 tablespoon (15 ml) peeled and thinly sliced fresh ginger
· 2 cups (500 ml) filtered water
Place the ginger and water in a small saucepan and bring just to a boil. Reduce heat and simmer gently for about 20 minutes. Makes 2 servings.
Mock Mochas
Mock Mochas are a healthier choice than the commercial hot chocolate mixes that are loaded with sugar and additives and the caffeine-laden mochas you get in your local coffee shop. This quick-to-make drink will help to satisfy those cravings for something sweet and chocolaty (just be sure to make it only a 'once-in-a-while' indulgence). The sweetness is provided by natural sweeteners, stevia and Chicolin%u2122, and the chocolate taste comes from unsweetened cocoa powder. Cocoa contains antioxidants, so it does have some health benefits; it's the sugar and fat that are added to cocoa to make chocolate that make it an unhealthy choice.
# 1 tablespoon (15 ml) unsweetened cocoa powder
# 1 tablespoon (15 ml) herbal "coffee" substitute, such as Bambu, Caf-Lib, or dandelion blend (these are available in health food stores and some grocery stores)
#
¼ teaspoon (1 ml) stevia/Chicolin%u2122 mixture, or to taste (see Eating Alive II for more info on stevia and Chicolin%u2122)
For each serving, put the above ingredients in a mug and mix well with a spoon to blend. Add 1 cup (250 ml) boiling water and stir well. Add milk, soy milk, rice milk, or almond milk to taste, if desired. Alternatively, you can heat up the milk of your choice (about 1 cup/250 ml) and use it instead of boiling water. Add more of any ingredient to suit your taste.
# 1 tablespoon (15 ml) unsweetened cocoa powder
# 1 tablespoon (15 ml) herbal "coffee" substitute, such as Bambu, Caf-Lib, or dandelion blend (these are available in health food stores and some grocery stores)
#
¼ teaspoon (1 ml) stevia/Chicolin%u2122 mixture, or to taste (see Eating Alive II for more info on stevia and Chicolin%u2122)
For each serving, put the above ingredients in a mug and mix well with a spoon to blend. Add 1 cup (250 ml) boiling water and stir well. Add milk, soy milk, rice milk, or almond milk to taste, if desired. Alternatively, you can heat up the milk of your choice (about 1 cup/250 ml) and use it instead of boiling water. Add more of any ingredient to suit your taste.
Vegetable Broth
This broth is very simple to make. See this month's Comment by Dr. Matsen, "Two Quick Ways to Tune up the Kidneys," for more information on why you may need to drink vegetable broth."
# 2 stalks celery, including leaves, chopped
# 2 carrots, peeled and chopped
# skin of 2 potatoes
#
4 cups (1 l) filtered water
Combine all ingredients in a medium saucepan, bring to a boil, then reduce heat and simmer, covered, for 30 minutes. Strain and enjoy. Keep any extra broth in a sealed glass jar in the refrigerator.
# 2 stalks celery, including leaves, chopped
# 2 carrots, peeled and chopped
# skin of 2 potatoes
#
4 cups (1 l) filtered water
Combine all ingredients in a medium saucepan, bring to a boil, then reduce heat and simmer, covered, for 30 minutes. Strain and enjoy. Keep any extra broth in a sealed glass jar in the refrigerator.
Crustless Vegetable Pie
This dish doesn't take long to put together and it's good hot, warm, or cold. It can be eaten for breakfast, brunch, lunch, dinner, or as a snack. If you don't like sweet red pepper, use thin slices of tomato to put on the top.
# 2 cups (500 ml) broccoli florets and stems
# 2 whole eggs
# 2 egg whites
# ¼ cup (50 ml) low-fat milk or rice milk
# ½ cup (125 ml) grated part-skim Mozzarella cheese or soy cheese
# ¼ cup (50 ml) grated carrot
# 1 tablespoon (15 ml) chopped green onion
# 1 garlic clove, minced or pressed
# ½ teaspoon (2 ml) oregano
# ¼ teaspoon (1 ml) sea salt
# 1 small sweet red pepper, cut in strips
Cut the broccoli into small bite-sized pieces and steam for 3 minutes or until tender-crisp. Remove from heat and set aside to cool.
In a medium bowl, beat together the eggs and egg whites. Stir in the milk, cheese, carrot, green onion, garlic, oregano, and sea salt. Add the cooled broccoli and mix well. Pour the mixture into a lightly buttered 9 inch (23 cm) pie plate and arrange the red pepper strips in a pinwheel shape on top. Bake at 350º F (180º C) for 25 to 30 minutes, or until the eggs are set. (You can put it under the broiler for a minute or two if the eggs aren't set on top.) Makes 2 to 4 servings.
# 2 cups (500 ml) broccoli florets and stems
# 2 whole eggs
# 2 egg whites
# ¼ cup (50 ml) low-fat milk or rice milk
# ½ cup (125 ml) grated part-skim Mozzarella cheese or soy cheese
# ¼ cup (50 ml) grated carrot
# 1 tablespoon (15 ml) chopped green onion
# 1 garlic clove, minced or pressed
# ½ teaspoon (2 ml) oregano
# ¼ teaspoon (1 ml) sea salt
# 1 small sweet red pepper, cut in strips
Cut the broccoli into small bite-sized pieces and steam for 3 minutes or until tender-crisp. Remove from heat and set aside to cool.
In a medium bowl, beat together the eggs and egg whites. Stir in the milk, cheese, carrot, green onion, garlic, oregano, and sea salt. Add the cooled broccoli and mix well. Pour the mixture into a lightly buttered 9 inch (23 cm) pie plate and arrange the red pepper strips in a pinwheel shape on top. Bake at 350º F (180º C) for 25 to 30 minutes, or until the eggs are set. (You can put it under the broiler for a minute or two if the eggs aren't set on top.) Makes 2 to 4 servings.
Quinoa Pilaf
# 2 teaspoons (10 ml) coconut oil
# 1½ cups (375 ml) chopped mushrooms
# ¼ cup (50 ml) chopped green onion
# 1 teaspoon (5 ml) curry powder
# 1 cup (250 ml) quinoa, well-washed (see Note)
# 2 cups (500 ml) chicken or vegetable stock
# ¾ cup (175 ml) fresh or frozen peas
#
½ teaspoon (2 ml) sea salt
Heat a medium saucepan over medium-low heat. Add the coconut oil and the mushrooms and sauté for 3 minutes. Add the green onion, curry powder and quinoa and sauté for 3 minutes more. Stir in the stock, peas and sea salt, increase the heat to high and bring to a boil. Reduce the heat to low, cover and simmer for 15 minutes. Remove from the heat and let stand for 5 minutes. Drain off any excess liquid then fluff with a fork before serving. Makes 4 to 6 servings.
Note: Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. To wash quinoa, put it in a large bowl full of cold water. Rub it gently between your hands and then drain it in a fine sieve. Repeat this process once or twice, until the water no longer appears soapy.
# 1½ cups (375 ml) chopped mushrooms
# ¼ cup (50 ml) chopped green onion
# 1 teaspoon (5 ml) curry powder
# 1 cup (250 ml) quinoa, well-washed (see Note)
# 2 cups (500 ml) chicken or vegetable stock
# ¾ cup (175 ml) fresh or frozen peas
#
½ teaspoon (2 ml) sea salt
Heat a medium saucepan over medium-low heat. Add the coconut oil and the mushrooms and sauté for 3 minutes. Add the green onion, curry powder and quinoa and sauté for 3 minutes more. Stir in the stock, peas and sea salt, increase the heat to high and bring to a boil. Reduce the heat to low, cover and simmer for 15 minutes. Remove from the heat and let stand for 5 minutes. Drain off any excess liquid then fluff with a fork before serving. Makes 4 to 6 servings.
Note: Quinoa seeds are covered with a protective coating of saponin, a bitter-tasting, soapy substance that acts as a natural pesticide. The seeds must be washed thoroughly before cooking to remove the saponin. To wash quinoa, put it in a large bowl full of cold water. Rub it gently between your hands and then drain it in a fine sieve. Repeat this process once or twice, until the water no longer appears soapy.
Tempeh Stir-Fry
1 tablespoon (15 ml) ghee or butter
# 1 clove garlic, minced
# 1 tempeh burger patty (such as Green Cuisine brand), chopped into 2 cm chunks
# 1 small onion, halved and sliced (1 cm)
# 1 small zucchini, cut in 1 cm thick slice, and then halved to resemble half moons
# 1 cup (250 ml) chopped broccoli
# 1 cup (250 ml) chopped cauliflower
# 2 pinches sea salt
# 1 tablespoon (15 ml) water
# 2 tablespoons (30 ml) miso gravy
# 2 pinches cayenne pepper (optional)
Heat a wok or skillet over medium heat; add ghee or butter, garlic, and tempeh. Cook the tempeh for a couple of minutes on each side or until browned. Add the onion, zucchini, broccoli, cauliflower, sea salt, and water. Cover and cook, stirring once or twice, for 3 to 5 minutes or until vegetables are tender-crisp. Stir in the miso gravy and cayenne pepper, if using. Serve hot, either on its own or over brown rice. Makes 2 servings.
# 1 clove garlic, minced
# 1 tempeh burger patty (such as Green Cuisine brand), chopped into 2 cm chunks
# 1 small onion, halved and sliced (1 cm)
# 1 small zucchini, cut in 1 cm thick slice, and then halved to resemble half moons
# 1 cup (250 ml) chopped broccoli
# 1 cup (250 ml) chopped cauliflower
# 2 pinches sea salt
# 1 tablespoon (15 ml) water
# 2 tablespoons (30 ml) miso gravy
# 2 pinches cayenne pepper (optional)
Heat a wok or skillet over medium heat; add ghee or butter, garlic, and tempeh. Cook the tempeh for a couple of minutes on each side or until browned. Add the onion, zucchini, broccoli, cauliflower, sea salt, and water. Cover and cook, stirring once or twice, for 3 to 5 minutes or until vegetables are tender-crisp. Stir in the miso gravy and cayenne pepper, if using. Serve hot, either on its own or over brown rice. Makes 2 servings.
Asian Salmon and Rice Salad
Dressing:
# 2 tablespoons (30 ml) Udo's Choice Ultimate Oil Blend®
# 2 tablespoons (30 ml) extra-virgin olive oil
# ½ teaspoon (2 ml) sesame oil
# 1 tablespoon (15 ml) tamari soy sauce
# 1½ tablespoons (22 ml) rice vinegar
# ½ teaspoon (2 ml) grated fresh ginger
#
small clove garlic, pressed or finely minced
#
6 ounces (170 g) cooked wild salmon, about 1 cup/250 ml (see Notes)
# 1 cup (250 ml) cooked brown basmati rice
# 12 snow peas, trimmed and cut into 3 pieces each
# 1 tablespoon (15 ml) minced fresh cilantro
# 2 teaspoons (10) minced green onion
Combine all the dressing ingredients, mix well and put in the refrigerator until needed.
Break the salmon into small chunks and combine with remaining ingredients in a bowl. Mix gently. Divide the mixture into 2 salad bowls and pour 1 to 2 tablespoons (15 to 30 ml) of the dressing over each (to taste); mix well and season with sea salt if desired. Makes 2 servings.
Notes:
# You can substitute a 7½ ounce (213 g) can of wild salmon, drained for the cooked salmon.
# Sprinkle the salad with toasted sesame seeds, to taste.
# Place a small amount of salad onto a leaf of romaine lettuce, roll up, and enjoy.
# 2 tablespoons (30 ml) Udo's Choice Ultimate Oil Blend®
# 2 tablespoons (30 ml) extra-virgin olive oil
# ½ teaspoon (2 ml) sesame oil
# 1 tablespoon (15 ml) tamari soy sauce
# 1½ tablespoons (22 ml) rice vinegar
# ½ teaspoon (2 ml) grated fresh ginger
#
small clove garlic, pressed or finely minced
#
6 ounces (170 g) cooked wild salmon, about 1 cup/250 ml (see Notes)
# 1 cup (250 ml) cooked brown basmati rice
# 12 snow peas, trimmed and cut into 3 pieces each
# 1 tablespoon (15 ml) minced fresh cilantro
# 2 teaspoons (10) minced green onion
Combine all the dressing ingredients, mix well and put in the refrigerator until needed.
Break the salmon into small chunks and combine with remaining ingredients in a bowl. Mix gently. Divide the mixture into 2 salad bowls and pour 1 to 2 tablespoons (15 to 30 ml) of the dressing over each (to taste); mix well and season with sea salt if desired. Makes 2 servings.
Notes:
# You can substitute a 7½ ounce (213 g) can of wild salmon, drained for the cooked salmon.
# Sprinkle the salad with toasted sesame seeds, to taste.
# Place a small amount of salad onto a leaf of romaine lettuce, roll up, and enjoy.
Basmati Rice and Quinoa Salad
# 2 cups (500 ml) brown basmati rice
# ½ cup (125 ml) quinoa
# 3 cups (750 ml) filtered water
# 1 teaspoon (5 ml) sea salt
# ½ teaspoon (2 ml) cumin seeds
# 1 tablespoon (15 ml) sesame seeds
# 1 tablespoon (15 ml) hemp seeds
# 1 tablespoon (15 ml) Udo's Choice Ultimate Oil Blend®
# 1 teaspoon (5 ml) sesame oil
# 1 teaspoon (5 ml) lemon juice
Optional:
#
¼ cup (50 ml) chopped fresh cilantro
# 1 cup (250 ml) firm tofu or cooked tempeh, chopped into ½ inch/1 cm cubes
Rinse the rice and quinoa in a sieve, drain and then place in a large pot with the water, ½ teaspoon (2 ml) of the sea salt, and cumin seeds. Bring to a boil, stir and then reduce heat to low. Cover and simmer for 30 to 35 minutes, stirring occasionally.
Put the cooked brown basmati rice and quinoa into a large mixing bowl and add the remaining ½ tsp of sea salt, sesame and hemp seeds, Udo's oil, sesame oil, lemon juice, and any optional ingredients. Mix well. Serve with chicken or fish as a side dish or wrapped in a sheet of nori (See Note). Makes 6 to 8 servings.
Note: Nori is a type of seaweed or sea vegetable. It is most commonly available as paper-thin sheets and is used in Japanese restaurants for making sushi. It is deep purple in color and turns green when toasted. Nori is high in protein content and vitamin A. It can be eaten as a snack right from the package, dry-roasted and then crumbled and added to soups, salads, or grain dishes, or filled with grains, vegetables, and/or protein foods and rolled up like a wrap.
# ½ cup (125 ml) quinoa
# 3 cups (750 ml) filtered water
# 1 teaspoon (5 ml) sea salt
# ½ teaspoon (2 ml) cumin seeds
# 1 tablespoon (15 ml) sesame seeds
# 1 tablespoon (15 ml) hemp seeds
# 1 tablespoon (15 ml) Udo's Choice Ultimate Oil Blend®
# 1 teaspoon (5 ml) sesame oil
# 1 teaspoon (5 ml) lemon juice
Optional:
#
¼ cup (50 ml) chopped fresh cilantro
# 1 cup (250 ml) firm tofu or cooked tempeh, chopped into ½ inch/1 cm cubes
Rinse the rice and quinoa in a sieve, drain and then place in a large pot with the water, ½ teaspoon (2 ml) of the sea salt, and cumin seeds. Bring to a boil, stir and then reduce heat to low. Cover and simmer for 30 to 35 minutes, stirring occasionally.
Put the cooked brown basmati rice and quinoa into a large mixing bowl and add the remaining ½ tsp of sea salt, sesame and hemp seeds, Udo's oil, sesame oil, lemon juice, and any optional ingredients. Mix well. Serve with chicken or fish as a side dish or wrapped in a sheet of nori (See Note). Makes 6 to 8 servings.
Note: Nori is a type of seaweed or sea vegetable. It is most commonly available as paper-thin sheets and is used in Japanese restaurants for making sushi. It is deep purple in color and turns green when toasted. Nori is high in protein content and vitamin A. It can be eaten as a snack right from the package, dry-roasted and then crumbled and added to soups, salads, or grain dishes, or filled with grains, vegetables, and/or protein foods and rolled up like a wrap.
Bean Salad
#
1½ cups (375 ml) fresh green beans, cut into 1 inch (2.5 cm) pieces
# 1½ cups (375 ml) fresh wax beans, cut into 1 inch (2.5 cm) pieces
# 2 cups (500 ml) cooked red kidney beans, or a 19 ounce (540 ml) can, rinsed and drained
# 2 cups (500 ml) cooked chickpeas, or 19 ounce (540 ml) can, rinsed and drained
# ¾ cup (175 ml) diced red onion
# 1 small sweet green pepper, diced
# 1 celery stalk, diced
Dressing
# ¼ cup (50 ml) apple cider vinegar
# ¼ cup (50 ml) fresh lemon juice
# %u2153 cup (75 ml) Udo's Choice Ultimate Oil Blend®, sunflower, or safflower oil
# 1 teaspoon (5 ml) Dijon mustard
# 1 tablespoon (15 ml) chopped fresh parsley
# 1 garlic clove, minced
# ½ teaspoon (2 ml) oregano
# ½ teaspoon (2 ml) basil
# ½ teaspoon (2 ml) celery seed
# ½ teaspoon (2 ml) sea salt
Blanch the green beans and the wax beans in boiling water for 4 minutes. Rinse thoroughly in cold water to stop the cooking process. Drain well and place in a large bowl; add the kidney beans, chickpeas, red onion, green pepper, and celery.
For the dressing, combine all the dressing ingredients and pour over the bean mixture; mix well. Cover and refrigerate for several hours or overnight, stirring occasionally. Makes about 10 servings.
1½ cups (375 ml) fresh green beans, cut into 1 inch (2.5 cm) pieces
# 1½ cups (375 ml) fresh wax beans, cut into 1 inch (2.5 cm) pieces
# 2 cups (500 ml) cooked red kidney beans, or a 19 ounce (540 ml) can, rinsed and drained
# 2 cups (500 ml) cooked chickpeas, or 19 ounce (540 ml) can, rinsed and drained
# ¾ cup (175 ml) diced red onion
# 1 small sweet green pepper, diced
# 1 celery stalk, diced
Dressing
# ¼ cup (50 ml) apple cider vinegar
# ¼ cup (50 ml) fresh lemon juice
# %u2153 cup (75 ml) Udo's Choice Ultimate Oil Blend®, sunflower, or safflower oil
# 1 teaspoon (5 ml) Dijon mustard
# 1 tablespoon (15 ml) chopped fresh parsley
# 1 garlic clove, minced
# ½ teaspoon (2 ml) oregano
# ½ teaspoon (2 ml) basil
# ½ teaspoon (2 ml) celery seed
# ½ teaspoon (2 ml) sea salt
Blanch the green beans and the wax beans in boiling water for 4 minutes. Rinse thoroughly in cold water to stop the cooking process. Drain well and place in a large bowl; add the kidney beans, chickpeas, red onion, green pepper, and celery.
For the dressing, combine all the dressing ingredients and pour over the bean mixture; mix well. Cover and refrigerate for several hours or overnight, stirring occasionally. Makes about 10 servings.
Chickpea and Grape Tomato Salad
#
2 cups (500 ml) cooked chickpeas, or 19 ounce (540 ml) can, rinsed and drained
# 20 grape tomatoes or cherry tomatoes, halved
# ½ cup (125 ml) crumbled feta cheese
# ½ cup (125 ml) diced sweet orange or yellow pepper
# ½ cup (125 ml) chopped cucumber
Dressing:
# 2 tablespoons (30 ml) olive oil
# 2 tablespoons (30 ml) Udo's Choice Ultimate Oil Blend®
# 1 tablespoon (15 ml) fresh lemon juice
# 1 tablespoon (15 ml) apple cider vinegar
# 1 tablespoon (15 ml) Dijon mustard
# ¼ teaspoon (1 ml) or more sea salt
#
2 pinches stevia powder
In a large bowl, combine the chickpeas, grape tomatoes, feta, peppers, and cucumber. Mix together all dressing ingredients and pour over salad. If possible, allow to sit, refrigerated, for at least an hour before serving.
2 cups (500 ml) cooked chickpeas, or 19 ounce (540 ml) can, rinsed and drained
# 20 grape tomatoes or cherry tomatoes, halved
# ½ cup (125 ml) crumbled feta cheese
# ½ cup (125 ml) diced sweet orange or yellow pepper
# ½ cup (125 ml) chopped cucumber
Dressing:
# 2 tablespoons (30 ml) olive oil
# 2 tablespoons (30 ml) Udo's Choice Ultimate Oil Blend®
# 1 tablespoon (15 ml) fresh lemon juice
# 1 tablespoon (15 ml) apple cider vinegar
# 1 tablespoon (15 ml) Dijon mustard
# ¼ teaspoon (1 ml) or more sea salt
#
2 pinches stevia powder
In a large bowl, combine the chickpeas, grape tomatoes, feta, peppers, and cucumber. Mix together all dressing ingredients and pour over salad. If possible, allow to sit, refrigerated, for at least an hour before serving.
Greek Salad
Dressing:
# ¼ cup (50 ml) extra virgin olive oil
# 1 tablespoon (15 ml) lemon juice
# 1 tablespoon (15 ml) apple cider vinegar or red wine vinegar
# 1 garlic clove, minced
# ½ teaspoon (2 ml) oregano
# ¼ teaspoon (1 ml) sea salt
# 2 large or 3 medium tomatoes
# 1 cucumber (peeled, unless using long English cucumber)
# 2 small sweet green and/or red peppers
# half a red onion
# ½ cup (125 ml) crumbled feta cheese
# Calamata olives (optional)
Combine all the dressing ingredients and mix well. Cover and let stand at room temperature for at least 1 hour before serving the salad, to allow the flavours to blend.
Cut the tomatoes, cucumber, peppers, and red onion into bite-size pieces. Toss gently with the feta and olives in a large glass bowl. Allow each person to add the dressing to his/her salad; you don't need to use a lot of dressing because the chopped vegetables create a lot of juice. Any leftover dressing can be kept for a few days. Makes 6 to 8 servings.
Variation: Omit the peppers and red onion. Add torn Romaine lettuce, chopped fresh cilantro, and chopped green onions.
# ¼ cup (50 ml) extra virgin olive oil
# 1 tablespoon (15 ml) lemon juice
# 1 tablespoon (15 ml) apple cider vinegar or red wine vinegar
# 1 garlic clove, minced
# ½ teaspoon (2 ml) oregano
# ¼ teaspoon (1 ml) sea salt
# 2 large or 3 medium tomatoes
# 1 cucumber (peeled, unless using long English cucumber)
# 2 small sweet green and/or red peppers
# half a red onion
# ½ cup (125 ml) crumbled feta cheese
# Calamata olives (optional)
Combine all the dressing ingredients and mix well. Cover and let stand at room temperature for at least 1 hour before serving the salad, to allow the flavours to blend.
Cut the tomatoes, cucumber, peppers, and red onion into bite-size pieces. Toss gently with the feta and olives in a large glass bowl. Allow each person to add the dressing to his/her salad; you don't need to use a lot of dressing because the chopped vegetables create a lot of juice. Any leftover dressing can be kept for a few days. Makes 6 to 8 servings.
Variation: Omit the peppers and red onion. Add torn Romaine lettuce, chopped fresh cilantro, and chopped green onions.
Jap Chae
Jap Chae is a Korean warm noodle salad. This version contains chicken and can be served as a main course, or you can omit the chicken and serve as a side dish. Dang myun noodles are made from sweet potatoes; they can be found in Asian markets but if they're not available, you can substitute cellophane (bean thread) noodles. Don't be intimidated by the long list of ingredients in this recipe; it's easy to make, it just takes a while. The finished product is well worth the effort.
Marinade:
# 3 tablespoons (45 ml) soy sauce
# ¼ teaspoon (1 ml) baking soda
# ¼ teaspoon (1 ml) stevia/ChicolinTM (see Eating Alive II)
# 1 clove garlic, minced
# 1 tablespoon (15 ml) olive oil
# 1 pound (500g) boneless, skinless chicken beast, thinly sliced
Sauce:
# ½ cup (125 ml) soy sauce
# 2 tablespoons (30 ml) water
#
1 teaspoon (5 ml) stevia/ChicolinTM
# 12 ounce (350 g) package dang myun noodles
# 2 bunches fresh spinach (washed, blanched, well-drained, and chopped)
# 5 cloves garlic, minced (divided)
# several pinches sea salt
# ½ cup (125 ml) sesame oil (2 tablespoons/30 ml for spinach)
# 3 teaspoons (15 ml) coconut oil (divided)
# 3 large carrots, coarsely grated
# 3 to 4 tablespoons (45 to 60 ml) water (divided)
# 1 red pepper, thinly sliced
# 1 yellow pepper, thinly sliced
# 15 shitake mushrooms, thinly sliced (use fresh or dried-soak dried mushrooms in hot water for half an hour)
# 1 tablespoon (15 ml) soy sauce (for mushrooms)
# 1 pinch stevia/ChicolinTM (for mushrooms)
#
1 tablespoon (15 ml) roasted sesame seeds, pumpkin seeds, pine nuts, and/or hemp seeds
For the marinade, stir together the soy sauce, baking soda, stevia/ChicolinTM, garlic, and olive oil in a small mixing bowl. Add the chicken and mix well to coat; put in the refrigerator to marinate.
For the sauce, place the soy sauce, water, and stevia/ChicolinTM in a pot and heat until hot (but not boiling). Set aside to cool.
Bring 6 cups (1.5 L) of filtered water to a boil and add the dang myun noodles. Cook for 4 to 5 minutes, stirring occasionally, until the noodles are tender but not mushy. Drain and immediately rinse thoroughly in cold water; set aside to drain again. (If using cellophane noodles, cook according to package directions.)
Place the spinach in a large mixing bowl. Add 1 clove of the minced garlic, 2 pinches of the sea salt, and 2 tablespoons (30 ml) of sesame oil; mix thoroughly and set aside.
Heat a large skillet or wok over medium-high heat. Add 1 teaspoon (5 ml) of the coconut oil and 2 cloves of the minced garlic and stir. Immediately add the carrots and stir-fry for about 3 minutes, adding 1 to 2 tablespoons (15 to 30 ml) of the water to prevent sticking. Add the red and yellow peppers and continue stir-frying for 2 more minutes or until the vegetables are tender. Add 4 pinches of the sea salt, mix well, and place on top of the spinach.
Return the skillet or wok to the heat. Add 1 teaspoon (5 ml) of the coconut oil and 1 clove of the minced garlic and stir. Immediately add the shitake mushrooms and stir-fry for about 5 minutes, adding 1 tablespoon (15 ml) of the water to prevent sticking. Add 2 pinches of the sea salt, 1 tablespoon (15 ml) of soy sauce, and a pinch of stevia/ChicolinTM; mix well and place on top of the carrots and peppers.
Return the skillet or wok to the heat again. Add 1 teaspoon (5 ml) of the coconut oil and 1 clove of the minced garlic and stir. Immediately add the marinated chicken and stir-fry until cooked, about 5 minutes, adding 1 tablespoon (15 ml) of the water to prevent sticking. Place on top of the shitake mushrooms.
Cut the drained noodles with scissors into 3-inch pieces (the noodles are quite slippery to cut with a knife-kitchen scissors work best). Add the noodles to the vegetables and chicken then stir in the sauce and the rest of the sesame oil; mix thoroughly. Sprinkle with roasted seeds or pine nuts before serving. Makes 4 servings.
Marinade:
# 3 tablespoons (45 ml) soy sauce
# ¼ teaspoon (1 ml) baking soda
# ¼ teaspoon (1 ml) stevia/ChicolinTM (see Eating Alive II)
# 1 clove garlic, minced
# 1 tablespoon (15 ml) olive oil
# 1 pound (500g) boneless, skinless chicken beast, thinly sliced
Sauce:
# ½ cup (125 ml) soy sauce
# 2 tablespoons (30 ml) water
#
1 teaspoon (5 ml) stevia/ChicolinTM
# 12 ounce (350 g) package dang myun noodles
# 2 bunches fresh spinach (washed, blanched, well-drained, and chopped)
# 5 cloves garlic, minced (divided)
# several pinches sea salt
# ½ cup (125 ml) sesame oil (2 tablespoons/30 ml for spinach)
# 3 teaspoons (15 ml) coconut oil (divided)
# 3 large carrots, coarsely grated
# 3 to 4 tablespoons (45 to 60 ml) water (divided)
# 1 red pepper, thinly sliced
# 1 yellow pepper, thinly sliced
# 15 shitake mushrooms, thinly sliced (use fresh or dried-soak dried mushrooms in hot water for half an hour)
# 1 tablespoon (15 ml) soy sauce (for mushrooms)
# 1 pinch stevia/ChicolinTM (for mushrooms)
#
1 tablespoon (15 ml) roasted sesame seeds, pumpkin seeds, pine nuts, and/or hemp seeds
For the marinade, stir together the soy sauce, baking soda, stevia/ChicolinTM, garlic, and olive oil in a small mixing bowl. Add the chicken and mix well to coat; put in the refrigerator to marinate.
For the sauce, place the soy sauce, water, and stevia/ChicolinTM in a pot and heat until hot (but not boiling). Set aside to cool.
Bring 6 cups (1.5 L) of filtered water to a boil and add the dang myun noodles. Cook for 4 to 5 minutes, stirring occasionally, until the noodles are tender but not mushy. Drain and immediately rinse thoroughly in cold water; set aside to drain again. (If using cellophane noodles, cook according to package directions.)
Place the spinach in a large mixing bowl. Add 1 clove of the minced garlic, 2 pinches of the sea salt, and 2 tablespoons (30 ml) of sesame oil; mix thoroughly and set aside.
Heat a large skillet or wok over medium-high heat. Add 1 teaspoon (5 ml) of the coconut oil and 2 cloves of the minced garlic and stir. Immediately add the carrots and stir-fry for about 3 minutes, adding 1 to 2 tablespoons (15 to 30 ml) of the water to prevent sticking. Add the red and yellow peppers and continue stir-frying for 2 more minutes or until the vegetables are tender. Add 4 pinches of the sea salt, mix well, and place on top of the spinach.
Return the skillet or wok to the heat. Add 1 teaspoon (5 ml) of the coconut oil and 1 clove of the minced garlic and stir. Immediately add the shitake mushrooms and stir-fry for about 5 minutes, adding 1 tablespoon (15 ml) of the water to prevent sticking. Add 2 pinches of the sea salt, 1 tablespoon (15 ml) of soy sauce, and a pinch of stevia/ChicolinTM; mix well and place on top of the carrots and peppers.
Return the skillet or wok to the heat again. Add 1 teaspoon (5 ml) of the coconut oil and 1 clove of the minced garlic and stir. Immediately add the marinated chicken and stir-fry until cooked, about 5 minutes, adding 1 tablespoon (15 ml) of the water to prevent sticking. Place on top of the shitake mushrooms.
Cut the drained noodles with scissors into 3-inch pieces (the noodles are quite slippery to cut with a knife-kitchen scissors work best). Add the noodles to the vegetables and chicken then stir in the sauce and the rest of the sesame oil; mix thoroughly. Sprinkle with roasted seeds or pine nuts before serving. Makes 4 servings.
Sauerkraut Salad
Even though we recommend that you limit the amount of salads that you eat during cooler weather, it's okay to include this one in your diet because the cabbage is fermented, so it's easier to digest and not too cooling. This recipe is from Eating Alive II.
# 2 cups (500 ml) chopped sauerkraut
# ¼ cup (50 ml) grated carrot
# 3 tablespoons (45 ml) finely chopped sweet red pepper
# 2 to 3 tablespoons (30 to 45 ml) grated or finely chopped red or white onion, to taste
# ¼ teaspoon (1 ml) paprika
# sliced green onions (optional)
Place the sauerkraut in a sieve and rinse with cold water to remove some of the salt; this step is optional as you may wish to use the sauerkraut as is. Drain off some of the liquid and place the sauerkraut in a large glass bowl. Add the remaining ingredients and mix well. Makes 4 servings.
# 2 cups (500 ml) chopped sauerkraut
# ¼ cup (50 ml) grated carrot
# 3 tablespoons (45 ml) finely chopped sweet red pepper
# 2 to 3 tablespoons (30 to 45 ml) grated or finely chopped red or white onion, to taste
# ¼ teaspoon (1 ml) paprika
# sliced green onions (optional)
Place the sauerkraut in a sieve and rinse with cold water to remove some of the salt; this step is optional as you may wish to use the sauerkraut as is. Drain off some of the liquid and place the sauerkraut in a large glass bowl. Add the remaining ingredients and mix well. Makes 4 servings.
Taco Salad
If you do not have an ileocecal valve problem, this is a salad that you can eat even in cooler temperatures because the lettuce is combined with "warming foods" such as cooked ground turkey or chicken.
# 2 teaspoons (10 ml) coconut oil
# ¼ cup (50 ml) chopped onion
# 1 pound (500 g) lean ground turkey or chicken breast
# 1 large garlic clove, minced
# ¼ cup (50 ml) water
# 1 teaspoon (5 ml) ground cumin
# ½ teaspoon (2 ml) chili powder
# 3 tablespoons (45 ml) tomato paste
# 6 cups (1.5 L) torn Romaine lettuce leaves
# 2 medium or 3 Roma tomatoes, chopped
# 4 green onions, sliced
# chopped fresh cilantro, to taste
# ¼ to ½ cup (50 to 125 ml) grated reduced-fat Cheddar cheese or soy cheese
# sea salt, to taste
#
1 avocado, peeled and diced
Dressing:
# low-fat plain yogurt
#
mild salsa
Heat a large saucepan over medium-low heat. Add the coconut oil and onion and sauté for 2 minutes. Add the ground turkey and garlic and cook until the turkey is no longer pink. Drain off any fat and return the pan to low heat. Add the water, cumin, chili powder, and tomato paste; mix well and simmer for about 10 minutes, adding more water as needed to prevent the mixture from sticking to the pan. Taste and adjust seasoning, if desired. Remove from the heat and leave it to cool off while you prepare the rest of the ingredients.
Place the lettuce, tomatoes, green onion, cilantro, cheese, and sea salt in a large salad bowl. Add the cooled ground turkey mixture and mix well. Add the avocado and toss gently. To make the salad dressing, mix together low-fat plain yogurt and mild salsa, to taste (try 2 parts yogurt to 1 part salsa and adjust to your preference). Allow each person to add the dressing to his/her own salad. Makes 4 to 6 servings.
Optional: Add sliced black olives and/or tortilla chips (break into small pieces). Choose tortilla chips that are made without hydrogenated vegetable oil.
# 2 teaspoons (10 ml) coconut oil
# ¼ cup (50 ml) chopped onion
# 1 pound (500 g) lean ground turkey or chicken breast
# 1 large garlic clove, minced
# ¼ cup (50 ml) water
# 1 teaspoon (5 ml) ground cumin
# ½ teaspoon (2 ml) chili powder
# 3 tablespoons (45 ml) tomato paste
# 6 cups (1.5 L) torn Romaine lettuce leaves
# 2 medium or 3 Roma tomatoes, chopped
# 4 green onions, sliced
# chopped fresh cilantro, to taste
# ¼ to ½ cup (50 to 125 ml) grated reduced-fat Cheddar cheese or soy cheese
# sea salt, to taste
#
1 avocado, peeled and diced
Dressing:
# low-fat plain yogurt
#
mild salsa
Heat a large saucepan over medium-low heat. Add the coconut oil and onion and sauté for 2 minutes. Add the ground turkey and garlic and cook until the turkey is no longer pink. Drain off any fat and return the pan to low heat. Add the water, cumin, chili powder, and tomato paste; mix well and simmer for about 10 minutes, adding more water as needed to prevent the mixture from sticking to the pan. Taste and adjust seasoning, if desired. Remove from the heat and leave it to cool off while you prepare the rest of the ingredients.
Place the lettuce, tomatoes, green onion, cilantro, cheese, and sea salt in a large salad bowl. Add the cooled ground turkey mixture and mix well. Add the avocado and toss gently. To make the salad dressing, mix together low-fat plain yogurt and mild salsa, to taste (try 2 parts yogurt to 1 part salsa and adjust to your preference). Allow each person to add the dressing to his/her own salad. Makes 4 to 6 servings.
Optional: Add sliced black olives and/or tortilla chips (break into small pieces). Choose tortilla chips that are made without hydrogenated vegetable oil.
Watercress Salad
# 1 English cucumber
# 4 teaspoons (20 ml) sea salt
# 2 cups (500 ml) water
# 2 pinches sea salt
# 1 bunch watercress, washed
# 1 teaspoon (5 ml) soy sauce
# 1 tablespoon (15 ml) sesame oil
# ½ teaspoon (2 ml) minced garlic
# ½ teaspoon (2 ml) stevia/Chicolin%u2122
# 1 teaspoon (5 ml) apple cider vinegar
Cut the cucumber in half lengthwise, then slice. Place the slices in a small bowl, one layer at a time, and sprinkle evenly with the 4 teaspoons of sea salt. Let sit for 10 minutes.
Bring the water to a boil, then add the 2 pinches of sea salt and the watercress. Blanch the watercress for 3 minutes, drain it thoroughly, then coarsely chop it.
Rinse the cucumber and drain well.
In a large bowl, combine the watercress, cucumber, soy sauce, sesame oil, garlic, stevia/Chicolin%u2122, and apple cider vinegar; mix well. Serves 2 to 3 people as a side dish. Goes well with rice dishes and/or chicken.
Optional additions: pinch of roasted sesame seeds or ½ teaspoon (2 ml) of sesame paste.
# 4 teaspoons (20 ml) sea salt
# 2 cups (500 ml) water
# 2 pinches sea salt
# 1 bunch watercress, washed
# 1 teaspoon (5 ml) soy sauce
# 1 tablespoon (15 ml) sesame oil
# ½ teaspoon (2 ml) minced garlic
# ½ teaspoon (2 ml) stevia/Chicolin%u2122
# 1 teaspoon (5 ml) apple cider vinegar
Cut the cucumber in half lengthwise, then slice. Place the slices in a small bowl, one layer at a time, and sprinkle evenly with the 4 teaspoons of sea salt. Let sit for 10 minutes.
Bring the water to a boil, then add the 2 pinches of sea salt and the watercress. Blanch the watercress for 3 minutes, drain it thoroughly, then coarsely chop it.
Rinse the cucumber and drain well.
In a large bowl, combine the watercress, cucumber, soy sauce, sesame oil, garlic, stevia/Chicolin%u2122, and apple cider vinegar; mix well. Serves 2 to 3 people as a side dish. Goes well with rice dishes and/or chicken.
Optional additions: pinch of roasted sesame seeds or ½ teaspoon (2 ml) of sesame paste.
Black Bean Soup
# 2 cans (19 oz./540 ml) black beans, rinsed and drained
# 2 cups (500 ml) low-fat chicken broth
# 1½ teaspoons (7 ml) chili powder
# ¾ teaspoon (3 ml) ground cumin
# ¾ teaspoon (3 ml) sea salt
# ¼ teaspoon (1 ml) oregano
# %u215B teaspoon (.5 ml) cayenne
Combine all ingredients in a large pot and blend with a hand-held blender. Heat and serve with a dollop of low-fat plain yogurt, chopped fresh cilantro, and diced tomato for garnish with a squeeze of lime. Makes 4 servings.
Note: If you don't have a hand-held blender, place all ingredients in a blender or food processor and process, then transfer to a large pot.
# 2 cups (500 ml) low-fat chicken broth
# 1½ teaspoons (7 ml) chili powder
# ¾ teaspoon (3 ml) ground cumin
# ¾ teaspoon (3 ml) sea salt
# ¼ teaspoon (1 ml) oregano
# %u215B teaspoon (.5 ml) cayenne
Combine all ingredients in a large pot and blend with a hand-held blender. Heat and serve with a dollop of low-fat plain yogurt, chopped fresh cilantro, and diced tomato for garnish with a squeeze of lime. Makes 4 servings.
Note: If you don't have a hand-held blender, place all ingredients in a blender or food processor and process, then transfer to a large pot.
Creamy Veggie Soup
Now that summer is almost over for many of us, we should be eating fewer salads and raw vegetables and switching to more warming foods such as soups, stir-fries, and stews. This soup recipe fits the bill and is a great way to get your cruciferous vegetables (see this month's Health Tip).
# 1 tablespoon (15 ml) butter
# 2 cloves garlic, minced
# 1 small onion, minced
# 3 cups (750 ml) chicken or vegetable stock
# 2 bay leaves
# 2½ cups (625 ml) chopped cabbage (1/2 cabbage)
# 3 cups (750 ml) chopped cauliflower
# 2 cups (500 ml) chopped broccoli
# 1¾ cups (425 ml) chopped daikon (see Notes)
# 3 small carrots, chopped
# 1 teaspoon (5 ml) curry powder
# 1 teaspoon (5 ml) sea salt
# 1 cup (250 ml) coconut milk
In a large pot, melt the butter and sauté the garlic and onion over medium heat for 5 minutes, until browned. Add the stock, bay leaves, cabbage, cauliflower, broccoli, daikon and carrots. Bring to a boil, reduce heat to low and simmer for 20 minutes. Add sea salt, curry and coconut milk. Let cool then puree in batches in a blender, or use a hand-held blender directly in the pot. Reheat before serving.
Notes
#
Daikon is a long white radish and is a member of the cruciferous family of vegetables. It can be eaten cooked (such as in soups and stir-fries) or raw (grated into salads, or grated and served with just a vinaigrette or lemon juice).
# You can add a dash of turmeric and chopped spinach for garnish.
# This soup freezes well.
# 1 tablespoon (15 ml) butter
# 2 cloves garlic, minced
# 1 small onion, minced
# 3 cups (750 ml) chicken or vegetable stock
# 2 bay leaves
# 2½ cups (625 ml) chopped cabbage (1/2 cabbage)
# 3 cups (750 ml) chopped cauliflower
# 2 cups (500 ml) chopped broccoli
# 1¾ cups (425 ml) chopped daikon (see Notes)
# 3 small carrots, chopped
# 1 teaspoon (5 ml) curry powder
# 1 teaspoon (5 ml) sea salt
# 1 cup (250 ml) coconut milk
In a large pot, melt the butter and sauté the garlic and onion over medium heat for 5 minutes, until browned. Add the stock, bay leaves, cabbage, cauliflower, broccoli, daikon and carrots. Bring to a boil, reduce heat to low and simmer for 20 minutes. Add sea salt, curry and coconut milk. Let cool then puree in batches in a blender, or use a hand-held blender directly in the pot. Reheat before serving.
Notes
#
Daikon is a long white radish and is a member of the cruciferous family of vegetables. It can be eaten cooked (such as in soups and stir-fries) or raw (grated into salads, or grated and served with just a vinaigrette or lemon juice).
# You can add a dash of turmeric and chopped spinach for garnish.
# This soup freezes well.
Ginger Chicken Wakame Soup
Wakame is a sea vegetable that has a mild flavour. It is rich in calcium, niacin, and thiamine. After soaking wakame, the tough midrib should be removed. Wakame expands quite a bit when it is cooked (it doubles or triples in volume) so cut it into small pieces before adding it to soups, etc. To measure the dried wakame in this recipe, cut it with scissors or break it into small pieces by hand to fit it into the measuring cup. (Check out this month's Health Tip for more information on the benefits of wakame and other sea vegetables.)
# ½ oz (14 g) dried wakame-this is equivalent to ½ cup (125 ml) dried wakame or 1½ cups (375 ml) fresh wakame
# 1 whole boneless, skinless chicken breast
# 4 cups (2 L) water
# 1 thick slice of fresh ginger, about ¼ inch (½ cm) thick
# 3 whole cloves garlic, peeled
# 1 large shallot, peeled and chopped
# 1 small leek, washed and chopped
# 1 tablespoon (15 ml) fish sauce (optional)
# 2½ teaspoons (12 ml) sea salt
# 1 pinch stevia powder
Soak the wakame in a bowl of warm water for 1 hour, then rinse it in plenty of cold water and chop it into bite-size pieces.
Rinse the chicken breast in cold water and place it in a large pot with the 4 cups of water. Bring the water to a boil then reduce the heat to medium. Skim off and discard any foam that rises to the surface. Add the ginger, garlic, shallot, leek, and wakame and simmer, covered, for 10 minutes. Remove and discard the ginger slice and garlic cloves. Add the fish sauce, sea salt, and stevia and stir well. If you don't have fish sauce, just add more sea salt to taste. Makes 4 to 6 servings.
Optional: Add 1 cup (250 ml) cooked grain, such as brown rice, barley, or kamut, at the same time that you add the final ingredients; heat through, then serve.
# ½ oz (14 g) dried wakame-this is equivalent to ½ cup (125 ml) dried wakame or 1½ cups (375 ml) fresh wakame
# 1 whole boneless, skinless chicken breast
# 4 cups (2 L) water
# 1 thick slice of fresh ginger, about ¼ inch (½ cm) thick
# 3 whole cloves garlic, peeled
# 1 large shallot, peeled and chopped
# 1 small leek, washed and chopped
# 1 tablespoon (15 ml) fish sauce (optional)
# 2½ teaspoons (12 ml) sea salt
# 1 pinch stevia powder
Soak the wakame in a bowl of warm water for 1 hour, then rinse it in plenty of cold water and chop it into bite-size pieces.
Rinse the chicken breast in cold water and place it in a large pot with the 4 cups of water. Bring the water to a boil then reduce the heat to medium. Skim off and discard any foam that rises to the surface. Add the ginger, garlic, shallot, leek, and wakame and simmer, covered, for 10 minutes. Remove and discard the ginger slice and garlic cloves. Add the fish sauce, sea salt, and stevia and stir well. If you don't have fish sauce, just add more sea salt to taste. Makes 4 to 6 servings.
Optional: Add 1 cup (250 ml) cooked grain, such as brown rice, barley, or kamut, at the same time that you add the final ingredients; heat through, then serve.
Simple Chicken or Turkey Soup
Here's a quick and easy recipe for making soup with leftover chicken or turkey. For those who want more carbs, you can add whole-grain pasta during the last 10 minutes of cooking time or add a cooked whole grain (such as brown rice, spelt, kamut, quinoa, barley, etc.) when you add the chicken or turkey. You can also add any other vegetables, herbs, and spices that you prefer. The recipe can easily be doubled.
# 1 to 2 teaspoons (5 to 10 ml) butter or coconut oil
# half an onion, diced
# 1 carrot, diced
# 1 stalk celery, diced
# 1 clove garlic, minced
# ¼ teaspoon (1 ml) poultry seasoning
# 3 cups (750 ml) chicken or turkey broth
# %u2153 cup (75 ml) cold water
# 2 tablespoons (30 ml) cornstarch
# 1½ cups (375 ml) cooked chicken or turkey
# sea salt, to taste
# minced fresh parsley (optional)
Heat a medium saucepan over medium-low heat. Add the butter or coconut oil and onion, and sauté for 2 minutes. Add the carrot, celery, garlic, poultry seasoning, and 2 to 4 tablespoons (30 to 60 ml) of the broth; continue cooking, stirring often, until the onion is tender, about 5 minutes. Stir in the remaining broth, cover, and simmer over low heat until the vegetables are tender, about 15 minutes.
Stir the cornstarch into the cold water until dissolved. Increase the heat on the soup, then slowly stir the cornstarch mixture into the pot. Reduce heat to low once the soup has thickened, add the chicken or turkey, sea salt, and parsley, and heat through. Makes 2 to 3 servings.
# 1 to 2 teaspoons (5 to 10 ml) butter or coconut oil
# half an onion, diced
# 1 carrot, diced
# 1 stalk celery, diced
# 1 clove garlic, minced
# ¼ teaspoon (1 ml) poultry seasoning
# 3 cups (750 ml) chicken or turkey broth
# %u2153 cup (75 ml) cold water
# 2 tablespoons (30 ml) cornstarch
# 1½ cups (375 ml) cooked chicken or turkey
# sea salt, to taste
# minced fresh parsley (optional)
Heat a medium saucepan over medium-low heat. Add the butter or coconut oil and onion, and sauté for 2 minutes. Add the carrot, celery, garlic, poultry seasoning, and 2 to 4 tablespoons (30 to 60 ml) of the broth; continue cooking, stirring often, until the onion is tender, about 5 minutes. Stir in the remaining broth, cover, and simmer over low heat until the vegetables are tender, about 15 minutes.
Stir the cornstarch into the cold water until dissolved. Increase the heat on the soup, then slowly stir the cornstarch mixture into the pot. Reduce heat to low once the soup has thickened, add the chicken or turkey, sea salt, and parsley, and heat through. Makes 2 to 3 servings.
Artichokes
At this time of the year, artichokes can easily be found in the produce section of the grocery stores. Many people have never tried them, which is a shame because these nutritious vegetables are actually easy to cook and fun to eat.
Although artichokes are harvested throughout the year, the peak crops are in the spring, from March through May, and to a lesser extent in October. Spring artichokes should be a soft green colour, while those harvested in the fall and winter will be darker, more like an olive green. Choose those that feel heavy and that have tightly closed fleshy, firm leaves. Avoid ones that are turning brown or that look dry and woody.
Fresh artichokes will keep for 4 to 5 days in the refrigerator, unwashed and uncut, wrapped well in a perforated plastic bag. Once cooked, they'll keep for up to 2 days in the refrigerator.
How to Cook an Artichoke
To prepare an artichoke for cooking, first rinse it under running water; drain well. Cut off the stem so that it's flush with the base. Slice off the top one inch (2.5 cm) of the artichoke, and then peel away the bottom three or four layers of leaves, until you can see the tender yellow-green leaves underneath. The tough bottom leaves are bitter-tasting and have very little "meat." Cut off the sharp point from each leaf using scissors or a sharp knife. Discard all the parts that you have cut or peeled off the artichoke. Place the prepared artichoke in a bowl of cold filtered water that contains the juice of half a lemon--this helps to prevent discoloration while you prepare the cooking water or additional artichokes.
Fill a small pot half-full with filtered water. (Use a larger pot-and more lemons-if you're cooking more than one artichoke.) There should be enough water in the pot to cover the bottom half of the artichoke. Squeeze the juice of half a lemon into the water and add a pinch or two of sea salt. Bring the water to a boil, and then reduce the heat so that it's simmering gently. Place the artichoke, base down, in the water and simmer for 20 to 40 minutes, depending on the size, or until the lower leaves pull away easily. Be careful not to overcook the artichoke or it'll be mushy.
How to Eat an Artichoke
Now this is the fun part; in fact, many kids like eating artichokes, not only because they taste good, but because they get to use their hands! To eat an artichoke, peel off one leaf at a time and hold the pointed end between your fingers. Using your front teeth, scrape off the "meat," the fleshy edible part, inside the base of the leaf. Discard the rest of the leaf and continue this process with the remaining leaves until you reach the fuzzy choke in the centre. Use a spoon to scoop out the choke, leaving you with the heart, the edible base of the artichoke. Many people consider this the best part. Cut it up, sprinkle it with sea salt, and enjoy!
Although artichokes taste great with just a little sea salt, some people like to dip the leaves and the heart in garlic butter. For a healthier alternative, you can make a dressing by mixing one part Udo's Choice Ultimate Oil Blend with two parts pure apple cider vinegar or fresh lemon juice, a pinch of sea salt, and a minced clove of garlic, if desired.
Trimmed, fresh artichokes can also be steamed. Once they are boiled or steamed, artichokes can be stuffed and baked. The hearts can also be used in salads, stir-fries, dips, and casseroles.
Although artichokes are harvested throughout the year, the peak crops are in the spring, from March through May, and to a lesser extent in October. Spring artichokes should be a soft green colour, while those harvested in the fall and winter will be darker, more like an olive green. Choose those that feel heavy and that have tightly closed fleshy, firm leaves. Avoid ones that are turning brown or that look dry and woody.
Fresh artichokes will keep for 4 to 5 days in the refrigerator, unwashed and uncut, wrapped well in a perforated plastic bag. Once cooked, they'll keep for up to 2 days in the refrigerator.
How to Cook an Artichoke
To prepare an artichoke for cooking, first rinse it under running water; drain well. Cut off the stem so that it's flush with the base. Slice off the top one inch (2.5 cm) of the artichoke, and then peel away the bottom three or four layers of leaves, until you can see the tender yellow-green leaves underneath. The tough bottom leaves are bitter-tasting and have very little "meat." Cut off the sharp point from each leaf using scissors or a sharp knife. Discard all the parts that you have cut or peeled off the artichoke. Place the prepared artichoke in a bowl of cold filtered water that contains the juice of half a lemon--this helps to prevent discoloration while you prepare the cooking water or additional artichokes.
Fill a small pot half-full with filtered water. (Use a larger pot-and more lemons-if you're cooking more than one artichoke.) There should be enough water in the pot to cover the bottom half of the artichoke. Squeeze the juice of half a lemon into the water and add a pinch or two of sea salt. Bring the water to a boil, and then reduce the heat so that it's simmering gently. Place the artichoke, base down, in the water and simmer for 20 to 40 minutes, depending on the size, or until the lower leaves pull away easily. Be careful not to overcook the artichoke or it'll be mushy.
How to Eat an Artichoke
Now this is the fun part; in fact, many kids like eating artichokes, not only because they taste good, but because they get to use their hands! To eat an artichoke, peel off one leaf at a time and hold the pointed end between your fingers. Using your front teeth, scrape off the "meat," the fleshy edible part, inside the base of the leaf. Discard the rest of the leaf and continue this process with the remaining leaves until you reach the fuzzy choke in the centre. Use a spoon to scoop out the choke, leaving you with the heart, the edible base of the artichoke. Many people consider this the best part. Cut it up, sprinkle it with sea salt, and enjoy!
Although artichokes taste great with just a little sea salt, some people like to dip the leaves and the heart in garlic butter. For a healthier alternative, you can make a dressing by mixing one part Udo's Choice Ultimate Oil Blend with two parts pure apple cider vinegar or fresh lemon juice, a pinch of sea salt, and a minced clove of garlic, if desired.
Trimmed, fresh artichokes can also be steamed. Once they are boiled or steamed, artichokes can be stuffed and baked. The hearts can also be used in salads, stir-fries, dips, and casseroles.
Beets and Beet Greens
If possible, buy beets whole, with the greens attached and cook the greens as well. Choose beets that are firm and have smooth skins, free of bruises, wrinkles, or spots. Try to buy beets that are similar in size so that the cooking times are the same. Choose those that are small to medium in size and purple-red in color. Beets that are large or elongated tend to be fibrous; smaller beets are more tender and take less time to cook. Beet leaves should be fresh and bright green in color.
Cooked beets can be eaten warm or cold. They have so much flavour that all they need is a sprinkle of sea salt before eating. Because they have a high glycemic index, make sure that you eat beets with fat and protein, as part of a meal, rather than on their own. The leaves are also highly nutritious and can be cooked like spinach or Swiss chard.
Beets are easier to peel, and less messy, after they've been cooked, so steam or roast them with the skins on. Scrub raw beets lightly under running water and leave the roots and about 1 inch of the stems attached. Cooking beets whole helps to retain their color, nutrients, and flavour. See this month's Health Tip on the nutritional benefits of beets.
Steamed Beets
Steam whole; if larger than 2 inches in diameter, cut in half. Steam for 40 to 60 minutes, until tender, checking water level occasionally. Once beets are cooked, place them in or run them under cold water and the skins should peel off easily.
Roasted Beets
Cook small beets whole; for larger beets, cut them in halves or quarters. Place beets in a shallow baking dish and sprinkle with sea salt and coconut oil (heat it in a small saucepan over low heat to melt it); toss to mix. Bake, uncovered, at 400° F (200° C) until tender, about 1 to 1½ hours.
Sautéed Beet Greens
½ teaspoon (2 ml) coconut oil
½ teaspoon (2 ml) butter
1 clove garlic, minced or pressed
1 bunch beet greens, with stems, washed and sliced
Heat a large skillet over medium heat; add coconut oil, butter, and garlic and stir-fry for about 1 minute. Add the beet green and 2 tablespoons (30 ml) of broth or water. Cover and cook for 2 minutes. Remove lid, stir and continue cooking for 1 to 2 minutes, until greens are tender.
Cooked beets can be eaten warm or cold. They have so much flavour that all they need is a sprinkle of sea salt before eating. Because they have a high glycemic index, make sure that you eat beets with fat and protein, as part of a meal, rather than on their own. The leaves are also highly nutritious and can be cooked like spinach or Swiss chard.
Beets are easier to peel, and less messy, after they've been cooked, so steam or roast them with the skins on. Scrub raw beets lightly under running water and leave the roots and about 1 inch of the stems attached. Cooking beets whole helps to retain their color, nutrients, and flavour. See this month's Health Tip on the nutritional benefits of beets.
Steamed Beets
Steam whole; if larger than 2 inches in diameter, cut in half. Steam for 40 to 60 minutes, until tender, checking water level occasionally. Once beets are cooked, place them in or run them under cold water and the skins should peel off easily.
Roasted Beets
Cook small beets whole; for larger beets, cut them in halves or quarters. Place beets in a shallow baking dish and sprinkle with sea salt and coconut oil (heat it in a small saucepan over low heat to melt it); toss to mix. Bake, uncovered, at 400° F (200° C) until tender, about 1 to 1½ hours.
Sautéed Beet Greens
½ teaspoon (2 ml) coconut oil
½ teaspoon (2 ml) butter
1 clove garlic, minced or pressed
1 bunch beet greens, with stems, washed and sliced
Heat a large skillet over medium heat; add coconut oil, butter, and garlic and stir-fry for about 1 minute. Add the beet green and 2 tablespoons (30 ml) of broth or water. Cover and cook for 2 minutes. Remove lid, stir and continue cooking for 1 to 2 minutes, until greens are tender.
Butternut Squash and Onions
# 1 medium butternut squash
# 1 tablespoon (15 ml) butter
# 1 tablespoon (15 ml) coconut oil
# 1 small onion, diced
# 2 cloves garlic, minced
# 2 teaspoons (10 ml) minced fresh ginger
# ¼ to ½ teaspoon (1 to 2 ml) curry powder, to taste
# ½ teaspoon (2 ml) sea salt
Cut the squash in half lengthwise. Scoop out the seeds and discard them. Place the squash cut side down in a baking dish and pour ¼ inch of water in the bottom of the dish. Bake at 375° F (190° C) for 25 to 35 minutes, until squash is tender. Remove from the oven and set aside while you prepare the onion mixture.
Heat a medium skillet over medium-low heat. Add the butter, coconut oil, and onion and sauté for 10 minutes, stirring occasionally, until the onion is soft. Add small amounts of water if the onion begins to stick to the skillet. Add the garlic, ginger, curry powder, and 1 to 2 tablespoons of water; cook, stirring occasionally for 2 more minutes. Remove the skillet from the heat.
Scoop out the flesh of the butternut squash, place in a bowl and mash it, discarding the skin. Add the squash to the onion mixture, sprinkle with sea salt and stir to combine. Heat briefly over medium-low heat and then serve. Makes 4 servings.
# 1 tablespoon (15 ml) butter
# 1 tablespoon (15 ml) coconut oil
# 1 small onion, diced
# 2 cloves garlic, minced
# 2 teaspoons (10 ml) minced fresh ginger
# ¼ to ½ teaspoon (1 to 2 ml) curry powder, to taste
# ½ teaspoon (2 ml) sea salt
Cut the squash in half lengthwise. Scoop out the seeds and discard them. Place the squash cut side down in a baking dish and pour ¼ inch of water in the bottom of the dish. Bake at 375° F (190° C) for 25 to 35 minutes, until squash is tender. Remove from the oven and set aside while you prepare the onion mixture.
Heat a medium skillet over medium-low heat. Add the butter, coconut oil, and onion and sauté for 10 minutes, stirring occasionally, until the onion is soft. Add small amounts of water if the onion begins to stick to the skillet. Add the garlic, ginger, curry powder, and 1 to 2 tablespoons of water; cook, stirring occasionally for 2 more minutes. Remove the skillet from the heat.
Scoop out the flesh of the butternut squash, place in a bowl and mash it, discarding the skin. Add the squash to the onion mixture, sprinkle with sea salt and stir to combine. Heat briefly over medium-low heat and then serve. Makes 4 servings.
Kale with Ginger and Garlic
# 3 teaspoons (15 ml) coconut oil
# 2 cloves garlic, crushed or minced
# 2 teaspoons (10 ml) minced fresh ginger
# 1 or 2 pinches crushed red pepper flakes (optional)
# 1 bunch kale, chopped, about 5 cups, lightly packed (see Note)
# ¼ to ½ cup (75 to 125 ml) vegetable broth
# fresh lemon
Heat 2 teaspoons (10 ml) of the coconut oil in a large skillet over medium-low heat. Add the garlic, ginger, and crushed red pepper flakes (if using) and sauté for about 5 minutes. While this is cooking, blanch the kale in boiling salted water for 3 minutes, then drain. Remove the garlic, ginger, and pepper flakes from the skillet and set them aside.
Return the skillet to the heat and add the remaining teaspoon (5 ml) of coconut oil and the kale; sauté for 1 to 2 minutes. Add the vegetable broth, cover and cook, stirring often, until the kale is wilted but still bright green, approximately 5 to 7 minutes. Return the garlic, ginger, and pepper flakes to the skillet and stir well. Squeeze fresh lemon juice over top. Makes 1 to 2 servings.
Note: To prepare the kale, wash it and then shake or pat off excess water. Remove any damaged or yellow parts, and then strip the leaves from the tough stems. Stack the leaves and cut crosswise into 1-inch pieces. You can discard the stems or chop them up and cook them with the leaves-blanch for 1 to 2 minutes longer than the leaves by adding them to the boiling water first.
# 2 cloves garlic, crushed or minced
# 2 teaspoons (10 ml) minced fresh ginger
# 1 or 2 pinches crushed red pepper flakes (optional)
# 1 bunch kale, chopped, about 5 cups, lightly packed (see Note)
# ¼ to ½ cup (75 to 125 ml) vegetable broth
# fresh lemon
Heat 2 teaspoons (10 ml) of the coconut oil in a large skillet over medium-low heat. Add the garlic, ginger, and crushed red pepper flakes (if using) and sauté for about 5 minutes. While this is cooking, blanch the kale in boiling salted water for 3 minutes, then drain. Remove the garlic, ginger, and pepper flakes from the skillet and set them aside.
Return the skillet to the heat and add the remaining teaspoon (5 ml) of coconut oil and the kale; sauté for 1 to 2 minutes. Add the vegetable broth, cover and cook, stirring often, until the kale is wilted but still bright green, approximately 5 to 7 minutes. Return the garlic, ginger, and pepper flakes to the skillet and stir well. Squeeze fresh lemon juice over top. Makes 1 to 2 servings.
Note: To prepare the kale, wash it and then shake or pat off excess water. Remove any damaged or yellow parts, and then strip the leaves from the tough stems. Stack the leaves and cut crosswise into 1-inch pieces. You can discard the stems or chop them up and cook them with the leaves-blanch for 1 to 2 minutes longer than the leaves by adding them to the boiling water first.
Mediterranean Spaghetti Squash
1 spaghetti squash
· 1 tablespoon (15 ml) coconut oil
· 1 small onion, chopped
· 2 cloves garlic, minced
· 3 tablespoons (45 ml) chopped sun-dried tomatoes
· %u2153 cup (75 ml) tomato sauce
· ½ teaspoon (2 ml) unprocessed sea salt
· ¾ cup (175 ml) chopped black olives
· 1 or 2 pinches cayenne (optional)
Cut the squash in half lengthwise; scoop out and discard the seeds and loose stringy pulp in the center. Place the halves on a baking sheet, cut side down. Bake at 375%u02DA F for 40 to 45 minutes. The squash is done when the flesh separates easily into strands when you run the tines of a fork over it. Do not overcook the squash or it will be mushy; it's best when it's still a little bit crunchy. Allow the squash to cool a little then gently scrape around the edge of the squash with a fork to separate the pulp into spaghetti-like strands. Place the squash strands in a large glass bowl and discard the skin.
While the squash is cooling, heat a skillet over medium-low heat. Add the coconut oil and onion and sauté for 5 minutes. Add the garlic and sun-dried tomatoes and sauté for 2 more minutes. Stir in the tomato sauce, sea salt, olives, and cayenne (if using) and heat through. Pour over the spaghetti squash and mix together gently with 2 forks. Makes 4 to 6 servings.
· 1 tablespoon (15 ml) coconut oil
· 1 small onion, chopped
· 2 cloves garlic, minced
· 3 tablespoons (45 ml) chopped sun-dried tomatoes
· %u2153 cup (75 ml) tomato sauce
· ½ teaspoon (2 ml) unprocessed sea salt
· ¾ cup (175 ml) chopped black olives
· 1 or 2 pinches cayenne (optional)
Cut the squash in half lengthwise; scoop out and discard the seeds and loose stringy pulp in the center. Place the halves on a baking sheet, cut side down. Bake at 375%u02DA F for 40 to 45 minutes. The squash is done when the flesh separates easily into strands when you run the tines of a fork over it. Do not overcook the squash or it will be mushy; it's best when it's still a little bit crunchy. Allow the squash to cool a little then gently scrape around the edge of the squash with a fork to separate the pulp into spaghetti-like strands. Place the squash strands in a large glass bowl and discard the skin.
While the squash is cooling, heat a skillet over medium-low heat. Add the coconut oil and onion and sauté for 5 minutes. Add the garlic and sun-dried tomatoes and sauté for 2 more minutes. Stir in the tomato sauce, sea salt, olives, and cayenne (if using) and heat through. Pour over the spaghetti squash and mix together gently with 2 forks. Makes 4 to 6 servings.
Sweet Potato Fries
# 6 small sweet potatoes
# 2 tablespoons (30 ml) coconut oil
# 2 tablespoons (30 ml) balsamic vinegar
# 1 tablespoon (15 ml) lime juice
# 1 tablespoon (15 ml) minced fresh rosemary
# ½ teaspoon (5 ml) sea salt
Peel the sweet potatoes and cut into wedges about ½ inch (1 cm) thick. Place the wedges in a large bowl.
In a small saucepan, melt the coconut oil over medium heat. Remove from heat and add the remaining ingredients, then mix well; pour over the sweet potato wedges and stir until well-coated. Place wedges on a baking sheet and bake at 375° F (190° C) for about 1 hour, until tender. Good hot or cold. Makes 6 to 8 servings.
# 2 tablespoons (30 ml) coconut oil
# 2 tablespoons (30 ml) balsamic vinegar
# 1 tablespoon (15 ml) lime juice
# 1 tablespoon (15 ml) minced fresh rosemary
# ½ teaspoon (5 ml) sea salt
Peel the sweet potatoes and cut into wedges about ½ inch (1 cm) thick. Place the wedges in a large bowl.
In a small saucepan, melt the coconut oil over medium heat. Remove from heat and add the remaining ingredients, then mix well; pour over the sweet potato wedges and stir until well-coated. Place wedges on a baking sheet and bake at 375° F (190° C) for about 1 hour, until tender. Good hot or cold. Makes 6 to 8 servings.
Vegetable Biryani
# 1 tablespoon (15 ml) butter or ghee# 1 small onion, chopped
# 2 cloves garlic, minced
# 1 cup (250 ml) EACH chopped cauliflower, broccoli, and fennel root
# 1½ cups (375 ml) brown basmati rice, rinsed and drained
# 2½ cups (625 ml) chicken or vegetable stock
# 1 tablespoon (15 ml) cumin seeds
# ¼ cup (50 ml) EACH diced sweet red and yellow peppers
# ½ tablespoon (7.5 ml) curry powder
# ½ teaspoon (2 ml) sea salt or to taste
Heat a medium saucepan over medium heat; add the butter or ghee, onion, and garlic and sauté for 2 minutes. Add the cauliflower, broccoli, and fennel and sauté for another 2 minutes. Add the rice, stock, and cumin and bring to a boil over high heat. Reduce the heat to low, cover and simmer for 30 minutes, stirring occasionally. Stir in the red and yellow peppers, curry powder, and sea salt and let simmer for another 15 minutes. Remove from the heat and let sit for 10 minutes. Serve with a dollop of low-fat plain yogurt and chopped fresh cilantro sprinkled on top for garnish. Makes 4 to 6 servings.
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