Creating Meals to Heal?

Let's take a journey together down a side path that not many Americans travel.  I lived in Asia for many years and find their cultures fascinating and so much more advanced (or should I say steeped in history) when it comes to food than ours. 

MOST Americans eat for pleasure.  There is no other way to put it.  We don't eat for nutrients, we don't eat for health, we don't eat for healing.  If we have a craving - we fulfill it.  Managing how we eat, and what we eat is quite important for that second pillar of health - diet. 

I guess part of the reason I love Asian food so much is that they don't use a lot of fillers, sugars, or straight salt in their foods.  No substitutions.  Lots of herbs, fish, and fresh vegetables.  They eat very little in the way of "bread" and instead eat quite a bit of rice - rice is their base in almost every meal.  Their deserts are based around fruits and enhancing their flavors. 

Asians shop daily for the freshest foods - both meat, freshly slaughtered; and fruits and vegetables, pulled in fresh from the fields.  They have small refrigerators, because they have no need to store things for long periods of time.  Everything is eaten fresh.

We have known for a LONG time that Asians live longer than Americans.  They have far less heart disease, obesity, strokes, cancer, ADD / ADHD, and high cholesterol.  Part of it can be contributed to the fact that most Asians live a much less hectic lifestyle than Americans, but that is only a small contribution.  Their diet plays a much larger part.

Vegetables should be the core to all our meals.  If you are like my nieces that only eat "certain color" vegetables - and none of them are green, you are weakening your system.  It is important to remember that we have one body - and however we feed it will be returned to us when we get into our 60s - 70s - 80s - and hopefully beyond.  If you feed your body processed foods, processed sugar, processed pre-prepared foods - you are not giving your body anything to help it heal itself - grow new cells - help your existing cells live longer... we all would love to look 10 years younger - but if you feed your body trash - it has no way of rejuvenating itself to create a longer life for your body.  Not only do these vegetables help your physical body - they help your mental well being too.  They make you happier, calmer, energized, relaxed... all the things you need to live a long healthy, happy life!

Try your vegetables in different preparations.  Try them raw - all of them.  Even the ones you aren't used to eating raw - you may like them better this way.  There are certain vegetables I won't eat cooked, but I will raw.  Try both baby vegetables and fully grown to see if you like the sweetness of the young vegetables better than their robust flavor when fully grown.  Try them stir-fried or sauteed - again all of them.  I love stir frying my vegetables.  I prepare in the morning - julienning my carrots, chopping my vegetables, and setting them aside in three separate bowls - foods that take 2 - 3 minutes (cauliflower / broccoli / carrots / asparagus), foods that take 1 - 2 minutes to cook (mushrooms, pea pods, red cabbage), and then foods that just need to get a kiss of heat (bok choy, Chinese cabbage, spinach, bean sprouts).  Add some fresh cilantro, basil, garlic, onion, or any other herbs that you might like to try.  Experiment!  You will know that you have cooked them long enough as soon as they change color.

Try vegetables that you didn't like as a child.  Our taste buds change constantly.  And as you remove the processed foods, artificial colors and flavors, you may find that certain foods you didn't like five years ago, you now crave!  Asparagus and Avocados are two of them for me.  I can't get enough of them now - but I use them very differently than I did many years ago too. 

Herbs are just as important for your diet.  The more herbs you use the less salt and flavorings you will need.  I am quite heavy handed when it comes to herbs in my foods.  I also like lots of heat - cayenne is a standard in almost all my meals. 

Dr Hyman also has some good reasons to try the Asian diet style.  In this article he provides detailed benefits of certain Asian vegetables, herbs, roots.  http://drhyman.com/eat-your-medicine-food-as-pharmacology-7716/?utm_source=Publicaster&utm_medium=email&utm_campaign=drhyman%20newsletter%20issue%20#37&utm_content=Get+the+story

Blessings... E

Foods You Should be Eating - Fenugreek

Fenugreek is a Mediterranean herb known to relieve menstrual cramps, lower cholesterol levels, reduce the effects of menopause, and help control diabetes... let's take a closer look.

What is Fenugreek?  The word Fenugreek means "Greek hay" and is similar to clover.  Production ranges from Morroco to Nepal to France to China.  The seeds are used in curries, pickles, and other Mediterranean dishes.  The leaves and microgreens are also used but the seeds are the most used part of the plant.  The seeds have been used for a long time in Chinese medicine and are considered a warming herb.  They also are widely used to increase lactation in nursing mothers.

Recommended reading: http://www.homeremediesweb.com/fenugreek_health_benefits.php
More recommended reading: http://www.herbwisdom.com/herb-fenugreek.html

Recipes: http://ramkicooks.blogspot.com/2009/09/fenugreek-seed-recipes-10.html
Fenugreek Tea: http://www.buzzle.com/articles/fenugreek-tea-recipe.html
Indian Butter Chicken: http://www.cooks.com/rec/view/0,1618,129181-251192,00.html
Fenugreek Chicken: http://allrecipes.com/Recipe/methi-murgh-fenugreek-chicken/Detail.aspx

It's a short one today.... hope you have a blessed day! E

Foods You Should be Eating - Blueberries

Blueberries are one of the fruits highest in antioxidants.  High in vitamin C, B complex, vitamin E, vitamin A, copper, iron, zinc, and selenium - you can't get much more from such a tiny berry.  Blueberries are known as one of your super fruits with good reason.  With such a high amount of antioxidants they fight heart disease, lower cholesterol levels, cleanse the body of free radicals and toxins, fight cancer / tumors / disease in general, they boost your immune system, raise your metabolism, balance out your weight, cleanse your urinary tract / kidneys, strengthens your mind / memory, helps you sleep better, improves vision, reduces depression, aids in proper digestion... and the list goes on and on... blueberries are a benefit to almost every major organ in your body.  1/2 a cup a day will impart wonderful benefits. 


Recommended reading: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8
more recommended reading: http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_


I could eat blueberries until I burst, but neither of my daughters are very keen on the fruit - so I mix them in with their smoothies.  During the hot summer months, a smoothie is usually our evening experiment.  Whatever fruit is in the refrigerator is brought out and blended together - I don't peel (other than citrus) and I don't worry about things that have a "skin" to them - like grapes and blueberries... the skin of your fruits and vegetables carry the most nutritional goodness - don't ever peel things that don't need to be peeled.  We use almond milk and / or frozen yogurt along with some frozen fruit or ice cubes.  Add a little basil to your smoothies to give it a different flavor... or fresh mint... you should be daily consuming some fresh herbs along with your fruits and vegetables.

Another favorite for me are blueberry scones... mmmm... here is a good recipe:

Ingredients

Blueberry Scones:
2 cups unbleached flour
1 tablespoon baking powder
1/2 teaspoon salt
2 tablespoons raw sugar / brown sugar
5 tablespoons unsalted butter, cold, cut in chunks
1 cup almond milk
1 cup fresh blueberries
1 teaspoon pure vanilla

Lemon Glaze:
1/2 cup freshly squeezed lemon juice
2 cups confectioners' sugar, sifted
1 lemon, zest finely grated
1 tablespoon unsalted butter

Directions

Preheat the oven to 400 degrees F.

Sift together the dry ingredients; the flour, baking powder, salt, and sugar. Using 2 forks or a pastry blender, cut in the butter to coat the pieces with the flour. The mixture should look like coarse crumbs. Make a well in the center and pour in the heavy cream. Fold everything together just to incorporate; do not overwork the dough. Fold the blueberries into the batter. Take care not to mash or bruise the blueberries because their strong color will bleed into the dough.

Press the dough out on a lightly floured surface into a rectangle about 12 by 3 by 1 1/4 inches. Cut the rectangle in 1/2 then cut the pieces in 1/2 again, giving you 4 (3-inch) squares. Cut the squares in 1/2 on a diagonal to give you the classic triangle shape. Place the scones on an ungreased cookie sheet and brush the tops with a little heavy cream. Bake for 15 to 20 minutes until beautiful and brown. Let the scones cool a bit before you apply the glaze.

Technically you should make this simple lemon glaze in a double boiler (i.e. over a pot of simmering water with a heatproof bowl set on top) but it's even simpler to zap it in the microwave. Mix the lemon juice and confectioners' sugar together in a microwave-safe bowl. Stir until the sugar dissolves. Add the lemon zest and butter. Nuke it for 30 seconds on high. Whisk the glaze to smooth out any lumps, then drizzle the glaze over the top of the scones. Let it set a minute before serving.

Enjoy!!  Blessings... E

Foods You Should be Eating - Dark Chocolate

Good Morning!!  I hope you have had a wonderful start to your day!  :)  Most everyone I know (but not all) LOVE chocolate.  It is a girl's best friend after a breakup (endorphins producing byproduct in chocolate is a mental stimulant), and her worst enemy if she has acne.  What other things should one know about dark chocolate?

What is the difference between bitter / dark / milk chocolate / white chocolate?  The darker the chocolate the more antioxidants (boost heart health, cellular health, skin health, and immune system health) and the less sugar / milk.  Milk Chocolate is what most Americans are accustomed to, but in Asia and Europe darker chocolate is the standard.  As I have moved towards a more vegetarian / less processed diet, I find that what I thought was bitter (dark chocolate) is quite sweet to me now.  White chocolate while made from cocoa butter does not contain the darker colored solids that house all the antioxidants - so don't think that you are getting all the benefits of "chocolate" if you are eating WHITE chocolate.  On the flip side - white chocolate has only trace amounts of caffeine. 

We talk a lot about eating lots of foods with Antioxidants without really digging into the WHY of it... so just to ensure we are all on the same page... Antioxidants destroy free radicals, purge our body of toxins, and boost cellular health and overall immune health.  So, in the simplest of terms, eating foods high in Antioxidants reduces your chances for getting cancer, heart disease, and any other potentially deadly disease.  Dark fruits and dark green vegetables are the best sources for Antioxidants.  There are a wide range of different Antioxidants in foods and so getting a good mix of colors is vital.

Dark chocolate has a high amount of the Antioxidant substances called Polyphenols which helps reduce the risk of heart disease and cancer.  It is rich in minerals - copper and magnesium.  With two types of flavonoids, dark chocolate is an immune booster.  A strong immune system means that your body will naturally fight illness.  Dark chocolate also helps lower cholesterol levels.  It also has lots of seratonin which will also fight depression.  And finally, dark chocolate helps fight diabetes. 

So, I am here to tell you that eating DARK chocolate is VERY good for your health!! 

Recommended Reading: http://www.allchocolate.com/health/basics/
More recommended reading: http://www.dark-chocolate-antioxidant.com/

There are some wonderful new (at least to me) chocoates out there that are organic and in many different flavors... one of my favorite is with cayenne and cinnamon.... mmm... you get heat and spice together.  Check out these great bars...

Green & Black's organic chocolate: http://www.greenandblacks.com/
Dagoba organic chocolate: http://www.dagobachocolate.com/products.asp
Vivani organic chocolate: http://www.vivani.de/P_Product_range_USA.html
Endangered Species organic chocolate: http://chocolatebar.com/categories.php?category=Chocolate-Bars-%26-Treats/3oz.-All%252dNatural-Bars
Chuao chocolate: http://store.nexternal.com/chuao/chocolate-bars-c5.aspx

Enjoy!!  Blessings... E

Dandelions and Weeds

Hello All,
I have had several questions about dandelions and weeds in yards now that spring has arrived most everywhere in the US.  Dandelions and weeds grow best in a low calcium high magnesium environment.  If you do not compost your yard - or it doesn't breakdown things quickly and reabsorb them - you may see an increase in weeds - specifically dandelions.  While dandelions are GREAT as an herb - they are a pain to get rid of and multiply faster than bunnies! 

A couple working suggestions - spray your dandelions with vinegar.  The acidity in vinegar will kill most weeds.  If you have loads and loads, this probably isn't the best solution.  Composting is also a good solution - compost before winter will help with the following spring's bout of weeds... but this doesn't help this year's growth, eh?  You can also use a lime calcitrate spread on your yard to reduce the number of weeds... here are a couple links to review with some really good information.

Recommended Reading: http://www.safelawns.org/blog/index.php/2010/11/guest-blog-to-reduce-weeds-and-improve-lawn-apply-calcium/
More Recommended Reading: http://organicgardening.about.com/od/weeds/p/dandelions.htm
More Recommended Reading: http://www.lawncare.net/attack-of-the-lawn-weeds/

As far as the BENEFITS of dandelions - yes there are quite a few.  Dandelion leaves are great in salads.  They have a slightly peppery flavor and most all parts of the dandelion are beneficial.  Dandelion has a whole host of benefits - diuretic, cleanses the digestive / urinary tracts, purifies the blood, strengthens the immune system, lowers blood pressure, cures anemia, clears skin, reduces indigestion and acid reflux, and lowers cholesterol levels - AMONG others. 

Recommended Reading: http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-dandelion.html
More Recommended Reading: http://www.herbwisdom.com/herb-dandelion.html

And here is a good salad recipe for dandelion leaves - honestly, I LOVE herb salads better than any other type - there are so many different textures and flavors that each bite is a new discovery - dandelion leaves are a perfect addition to that mix.  Now, please be careful - do not use any dandelion leaves from a yard that has had pesticides / herbicides sprayed on them - as you will be ingesting those chemicals through the greens.  Recipe: http://allrecipes.com/Recipe/dandelion-salad/Detail.aspx

Enjoy!  Blessings ... E

Foods You Should be Eating - Cinnamon

Hello All!  I apologize for not being able to post for the last couple weeks.  I have been very busy with both work and home. 

I was working on a series of "foods you should be eating" when I left.  And want to finish this segment... so on to Cinnamon.  Cinnamon has so many health benefits, even if you don't like it - you should find some way to incorporate it into your regular foods. 

Cinnamon is a warming herb - this means that it heats up the body and helps "cold conditions" such as skin, heart (and circulatory), and arthritic and rheumatic problems.  Cinnamon is commonly used for digestive problems and diabetes, but it can also be used to help lower cholesterol, reduce the spread of cancer / leukemia, strengthen the memory and cognitive functions of the brain.  When added to foods, it is a natural preservative and inhibits the growth of bacteria (including eColi). 

Cinnamon is also a great source of Manganese, iron, fiber, and calcium.  PLEASE NOTE: A person can overdose with cinnamon.  Persons suffering from diabetes need to read the interactions with cinnamon and ensure that they are taking proper amounts. 

Cinnamon stick is also used instead of moth balls to keep away moths and other insects. 

Recommended Reading: http://www.monumentalmassage.com/articles/benefits_of_cinnamon.html
More Recommended Reading: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68
More Recommended Reading: http://ezinearticles.com/?25-Health-Benefits-of-Cinnamon---A-Miraculous-Spice&id=1665340

We talked about Quinoa also as a food you should be eating... and any fruit is good for you.. so here is a cinnamon quinoa recipe for you to try: http://www.101cookbooks.com/archives/warm-and-nutty-cinnamon-quinoa-recipe.html

Glad to be back!  Hope you enjoy!!  Blessings... E

Foods You Should be Eating - Mango

Mango is getting more and more popular in the US.  There are several variations, and I know that when I first bought mango I didn't like the flavor AT ALL... here are some points to help you get the right mango, serve it when it is ripe, and how to cut it to serve it properly.

There are two major types of mango and a wide range of varieties of mango.  The two major types are champagne and haden.  It is very easy to see the differences between them - Champagne is yellow, haden is green / red.  I prefer the champagne, they ripen quickly and are sweet.  Haden has fibers and are more difficult to tell when ripe.  Picking a mango.  The champagne mango will ripen fairly quickly.  If you are wanting a fully ripe mango it should be fully yellow and will give a little when you squeeze it.  It may also leak juice from the stem end.  I usually purchase several at a time and let them ripen naturally on my counter.  If it takes more than 2 days to ripen on the counter, it will never be sweet.  The haden mango - a ripe haden mango will be more yellow and red rather than green and red and will always weep from the stem.  It should give a little when squeezed.

Cutting a mango.  This was the hardest for me... I peeled the first one I got... and got a horrible after taste.  The mango has a long slender seed in the middle.  Start at one end of the mango and cut as close to the seed as possible.  You will almost have cut it in half lengthwise.  Set it in your palm skin to skin and cut a tic-tac-toe grid in it without going through the skin.  When finished scoring the mango, gently push the skin so the cubes stick out.  Use your thumbs to gently remove the cubes.  Serve and enjoy.

Recommended reading: http://www.champagnemango.com/site/varieties

Now you know how to buy, check for ripeness, and how to serve... but WHY?  Mangoes have many great health benefits.  They aid in digestion.  For those that have problems with indigestion, the enzymes in mangoes help settle the stomach and reduce acidity.  They help lower cholesterol.  Mangoes are high in dietary fiber, pectin, and vitamin C which help lower LDL cholesterol numbers.  Mangoes are also high in Vitamin E which has been known to help regulate sex hormones and is good for skin, hair, and nails.  They also help boost memory and and concentration due to the Glutamine Acid.  Mangoes are high in iron and are great for those of us that are anemic.  One mango a day will significantly boost your iron.  The enzymes in mangoes also regulate your sugar levels in the body helping with diabetes.  And finally - the two big boys - Cancer and Heart Disease.  Mangoes are known to prevent both due to the high levels of antioxidants. 

I eat my mango plain - no sugar, no salt, no lime, nothing... One mango a day during their season.  But there are many other ways to serve mango... chutney, salsa, in savory dishes.. etc...

Recipes: http://www.champagnemango.com/site/recipes

More Recipes: http://freshmangoes.com/mangorecipes/recipes.html

More Recipes: http://allrecipes.com//Recipes/fruits-and-vegetables/fruits/mangos/Main.aspx

Blessings... E

Honey & Vinegar

The more I read on both honey and vinegar the more convinced I am that everyone needs to take 2 teaspoons of apple cider vinegar and 2 teaspoons of honey in warm water three times a day before meals... EVERY DAY. 

The combination helps you maintain a healthy weight, cure allergies, cure any bronchial ailments,  absorb proper amounts of calcium for strong bones, maintain normal blood sugar levels, sleep better, prevent colds / flu, have better focus and energy, and a host of other benefits.

Honey is the purest of sugars - it has already been processed in the stomachs of bees so is absorbed easier into the bloodstream - it causes less stress to the pancreas - and helps create new blood cells.   It also helps your body absorb vital minerals from foods.

Apple Cider Vinegar has a wealth of benefits - aiding in digestion, fighting cancers, curing nausea, helps maintain normal blood pressure, maintain normal cholesterol levels, keep you heart healthy, maintain the proper acidic/alkalinity balance, fight diabetes, and improves memory.

What's the Cause - 4?

Installment number four....

Fibromyalgia - from all the research on line, they have no idea what causes it... but that it is becoming one of the most common conditions.  Inflammation, nerves, muscles.  Remember our discussion on what happens to toxins when we are not properly hydrated?  Those toxins get stuck in the muscles and will cause a variety of issues, including the possibility of fibromyalgia. A diet in foods that are anti-inflammatory, and that strengthen the immune system are recommended. 

Recommended Reading - http://www.holisticonline.com/remedies/cfs/fib_alt_med.htm

High Blood Pressure - high salt and fatty food diets are known for their cause of hypertension.  People that are overweight, do not exercise enough, drink excessively, and smoke are all prime candidates for high blood pressure concerns.  So, obviously a change in lifestyle and diet will make a huge difference.  Not everything can be accomplished in one day - so take it a step at a time.  For some people diabetes, adrenal, and / or thyroid problems will also increase blood pressure, as will some medications. 

Foods / Herbs for hypertension include garlic, hawthorne, omegas (3/6/9), calcium, magnesium, potassium, plenty of fruits, vegetables, nuts, and grains/seeds.  Reduce the amount of fried, fatty, sugary foods in your diet. 

Recommended Reading - http://altmedicine.about.com/cs/herbsvitaminsek/a/Hypertension.htm

High Cholesterol - There have been loads of studies for high cholesterol and there are plenty of websites out there that will help you naturally manage your high cholesterol.  Primarily - be very careful in the foods you eat - and exercise, exercise, exercise! 

Certain foods help keep your body alkaline and help maintain good cholesterol numbers - you might be surprised at several of them... almonds, walnuts, oatmeal, blueberries, salmon / tuna, red wine, soy, extra virgin olive oil, cayenne, green tea, apples, shitake mushrooms, artichoke, garlic, avocado, and dark green leafy vegetables.  And again, if there is a list of what you should eat... there is also a list of what to stay away from: fast food, fried food, processed foods, junk food, dairy, tropical oils, and sweets / baked treats.  You also have herbs that help - fenugreek, cayenne, garlic, hawthorne berries, flax seed, and ginger.

Since LDL is broken down in the liver, good liver health is necessary... which means lowering alcohol and caffeine intake and increasing the intake of foods high in B complex vitamins, magnesium, vitamin C, vitamin E, zinc, and iron.  Green leafy vegetables, broccoli, organic fruit juices, nuts, seeds, legumes, cabbage, cauliflower, kale, and brussles sprouts.

Recommended reading - http://www.webmd.com/cholesterol-management/guide/heart-healthy-diet

Diabetes - There are many contributing factors for diabetes including hypertension, sedentary lifestyle, poor diet, obesity, certain medications, smoking, high stress lifestyle and certain illnesses.  Certain illnesses (hypothyroidism / iodine deficiency) can lead to diabetes if not treated in time. 

Super foods for diabetes include asparagus, blueberries, grapefruit, beans, broccoli, carrots, fish, flaxseed, cranberries, apples, melon, nuts, oatmeal, red onions, raspberries, spinach, soy, green tea, tomatoes, and Greek yogurt.

Recommended Reading - http://www.diabetes.org/food-and-fitness/food/#"