Cucurbitaceae you say? Yes!

Pumpkin

From Shakespeare's reference to "pumpion" in The Merry Wives of Windsor to The Legend of Sleepy Hollow, pumpkin is woven into the fabric of history and cuisine. Native Americans roasted long strips of pumpkin over an open flame and ate them. Colonists made pumpkin pie by slicing off the pumpkin top; removing the seeds; filling the rind with milk, spices, and honey; and then baking the pumpkin over hot ashes. And we all know pumpkin transforms into Jack-o-lanterns for Halloween décor. Today, we appreciate pumpkin not just for culinary traditions, but also for its abundance of nutrients and versatility in healthy meal preparation, such as soufflés, soups, bread, jam, butter, and desserts.

A member of the Cucurbitaceae family of vegetables (along with other gourds, cucumber and squash), pumpkin is cultivated around the world for both its fleshy vibrant orange meat and seeds. It is a naturally low calorie (49 calories per one cup serving), yet filling food that offers the following health benefits:

Health Benefits

·         Pumpkin contains no saturated fats or cholesterol. It is rich in dietary fiber, antioxidants, minerals, and many antioxidant vitamins, including A, C, and E.

·         It is also an excellent source of many natural polyphenolic flavonoid compounds such as beta-carotenes, lutein, and zeaxanthin. Carotenes convert into vitamin A inside the body. Zeaxanthin is a natural antioxidant that may offer protection from age-related macular disease.

·         Pumpkin is a good source of the B-complex group of vitamins including niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.

·         It is a rich source of copper, calcium, potassium, and phosphorus.

·         Pumpkin seeds provide dietary fiber and pack a powerful mix of protein, minerals, and vitamins: 100 g (1 cup) of pumpkin seeds provide 559 calories, 30 g of protein, plus folate, iron, niacin, selenium, and zinc.

References

Spiced Pumpkin Bread

Adapted from Bon Appétit Fast, Easy and Fresh cookbook

 

 

 

 

Butter and flour two 9x5x3 inch loaf pans

Preheat oven to 350°F

Ingredients:

·         1 1/2 c. all-purpose flour (or gluten-free flour mix)

·         1 1/2 c. whole wheat flour (or gluten-free flour mix)

·         1 tsp ground cloves

·         1 tsp ground cinnamon

·         1 tsp ground nutmeg

·         1 tsp baking soda

·         1/2 tsp salt

·         1/2 tsp baking powder

·         2 c. raw sugar (or raw honey)

·         1 c. coconut oil

·         3 large eggs (room temp)

·         15 oz. (1 can) pure pumpkin

·         1 c. chopped walnuts (optional)

Directions:

Mix the first eight ingredients into a large bowl. In second bowl, beat sugar and oil to blend, and then add eggs and pumpkin. Mix well. Stir dry ingredients into pumpkin mixture in two additions, just until blended. Add nuts, if desired.

Divide between loaf pans. Bake approximately 1 hour 10 minutes, or until tester inserted into center comes out clean. Transfer to racks and cool in pans for 10 minutes. Cut around sides of pan with a knife to loosen. Turn loaves onto rack to cool completely.

Don't Let Food Labels Give You Indigestion

 

 

 

When you are cruising the grocery store aisles, you probably flip over a few items to scrutinize their nutrition labels. But do you understand what you're looking at? The government is working on updating the label to reflect today's nutritional concerns and include more realistic serving sizes, but until that happens, make informed food choices that contribute to a healthy, balanced diet. Also, remember these helpful tips:

Our Food Labels

1.    Nutrition information is provided for one serving of a food or beverage. Many products contain more than one serving. If a serving size is one cup, and you eat two cups, then you must double the calories, fat, sugar, and other ingredients to get an accurate estimate of how much you've eaten. If you've eaten a smaller portion than what is on the label, calculate accordingly.

2.    Pay special attention to the amount of sugars (including carbohydrates) in one serving. This is especially important if you have diabetes (or other health concerns) that require you to monitor sugar intake or the glycemic index of foods.

3.    Check out the amount of saturated fat, in one serving. Fats contribute to many chronic health problems. Trans fats are also labeled because they are known to contribute to "bad cholesterol," which contributes to heart disease. Choose foods that are low in these fats. However, some foods, like Olive Oil, Coconut oil, Avocados and nuts, have high fat content, but the source of fat is actually good for the body--it's not a saturated or a trans fat.

4.    Be aware that "0" does not mean zero! It means less than 5% per serving!

5.    In addition to understanding the nutrition label, take a look at the list of ingredients. If you cannot pronounce the words that are listed on a food label, it's likely coming from chemicals and processed (unnatural) elements that are not healthy for the body. Some of the items you want to avoid include:

o    Preservatives including BHA, BHT, brominated products

o    GMO - genetically modified organisms, common in corn and soy derivatives

o    Dextrose

o    Xanthan gum

o    Hydrocarbons (pesticides PCB, DDE, DDT)

o    Soy, Canola, and cottonseed oil

o    Dyes (e.g., yellow dye no. 5, tartrazine)

o    MSG - monosodium glutamate (common in canned foods and Asian cooking)

o    Food allergens - if you or family members have a known allergy to peanuts, wheat, soy, or gluten

If you are in a hurry and can't take the time to read labels, be sure to avoid packaged (bag, box, or bottle) foods. Instead, buy fresh foods and "eat a rainbow everyday" (e.g., fruits, veggies, nuts, seeds, and leafy greens). Also, choose water, tea, or raw juices with no sugar added.

And, did you know ... in July 2015 the government proposed a new nutrition information panel for food labeling.

 

Food for Thought. . .

"Variability is the law of life and as no two faces are the same, so no two bodies are alike, and no two individuals react alike and behave alike under the abnormal conditions which we know as disease."

- William Osler

Eating Well for Super Immunity in the Winter Months

A healthy immune system is vital for helping your body deal with infections caused by viruses, bacteria, fungus, and environmental toxins. As the winter months approach, it becomes even more important to support your immune system by consistently eating a balanced diet, exercising, and making healthy lifestyle choices. But the real fuel for a strong immune system is using food as medicine.

An immunity-boosting diet includes light, easily digestible meals throughout the day, especially soup. A myriad of health benefits and flavors are derived from the herbs, vegetables, and broth. Soups also can help curtail the onset or ease the symptoms of colds and flu. Look for soups that include immunity-enhancing ingredients such as ginger, onion, garlic, mushrooms, and a variety of veggies and herbs in a broth-base. As always, food made from scratch is best!

 

Immunity System Diet Guidelines

·         Include healthy fats such as extra virgin olive oil, avocados and coconut oil

·         When it comes to seasoning your foods, incorporate a variety of herbs and spices for flavor such as Cinnamon, Black Pepper, Tumeric, Oregano, and Parsley.   

·         For veggies, choose steamed broccoli, cauliflower, cabbage, carrots, leafy greens, and sweet potatoes.

·         Fermented foods such as sauerkraut , miso and yogurt help promote healthy intestinal flora and combat harmful bacteria in the GI tract.

·         Limit red meat; instead, eat moderate amounts of Organic fish(Wild caught)  and poultry (Free range).

·         It's also smart to limit sugar in your diet. Studies have shown excessive sugar intake can interfere with optimal immune system function.

·         As far as beverages, the ingredients in green tea have been shown to be both anti-inflammatory and immune enhancing.

Keep up your good health this winter!

References

Immunity Boosting "Better than Chicken Soup"

 

This immunity-boosting soup is made with a virtual garden of powerful ingredients that contain beneficial nutrients for your immune system:

Turmeric adds a subtle flavor and a beautiful yellow color. The active ingredient is curcumin, a powerful antioxidant.

Black pepper also has antioxidant properties.

Cayenne pepper can clear congestion due to the main active compound capsaicin, which has anti-inflammatory properties.

Shiitake mushrooms are rich in vitamins and minerals and contain unique phytonutrients that contribute to good health.

 

 

Ingredients:

1 tablespoon extra-virgin olive oil

1 small yellow onion, chopped

4 cloves garlic, sliced

1 teaspoon ground turmeric

8 fresh shiitake mushrooms, stemmed and sliced

4 cups low-sodium mushroom, vegetable, or chicken broth

1 1/2 cups finely sliced kale

1 cup cubed butternut squash

2 tablespoons grated fresh ginger

1/8 teaspoon cayenne pepper (optional)

6 slices astragalus root (optional)

1 fresh lemon, Juice of

1 teaspoon miso

 Instructions:

In a sauce pot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes.

Stir in turmeric and mushrooms, and cook 2 minutes more.

Add broth, kale, squash, ginger, cayenne, and astragalus. Bring to a boil, reduce heat, cover, and simmer 15 minutes.

Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.

 

 

Nutrition Information per Serving: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein

References

 Image: minadezhda/bigstockphoto.com~

Flu Season

Is it time to get your flu vaccine? I guess I could advise you to, if the flu vaccine actually worked and did not contain toxic additives. The opposite is true however.  It doesn’t work and it contains mercury and formaldehyde. The toxicity of the flu vaccine is reason enough to avoid it. I myself, have never received a flu vaccine, I just can't do it... Okay, I am also terrified of needles. 

"A recent report in JAMA (December 24/31, 2014, Vol. 312 N. 24) shows how ineffective the flu vaccine is. The U.S. Navy has a mandatory flu vaccine policy. In February of 2014, 25% of the 102 crew members on a minesweeper developed flu-like symptoms. Of the 25 crew members who developed the flu, 24 had been vaccinated (96%). Laboratory testing indicated that 20 sailors had subtype H3N2 which was matched for last-years flu vaccine.

Think about that: 96% who contracted the flu were vaccinated for it, and the vaccine matched the strain they became ill from. This year’s flu vaccine (2014-2015) missed the most common circulating strain, yet The-Powers-That-Be keep telling us to get the flu vaccine."


Taken from 01/05 Dr. Brownstein

Let's Head Off the Storm

The possibility of developing Cancer in one's lifetime is about fifty percent. It is a scary fact that 1 in 2 of us may get the disease.  We need to take what steps we can, to prevent it in the first place.  The top three Cancers right now are Lung, Breast and Prostate Cancers.  In my opinion, we have plenty of research; we need more education on what we can do for prevention. We need to evaluate our own lifestyles.  Sticking to 4 healthy lifestyle factors can have a strong impact on the prevention of chronic disease: No Smoking, Healthy weight, Exercise, and Eating a diet of mainly vegetables. Here are three things I advise to add to your plates.        

Garlic is one of the most effective of all anti-cancer foods and research shows that garlic can reverse human cancer cell growth up to 100%.  It is recommended eating two or three cloves a day. 

Cruciferous Vegetables like broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok Choy have been shown to stimulate enzymes in the body that detoxify carcinogens before they damage our cells. 

High Fiber diets are good for us but research shows that a high Fiber diet can prevent colon, breast, Lymphoma, and Prostate Cancers.  Ground Flax seeds, fresh fruit, vegetables, whole grains, seeds, nuts, beans and legumes protect us by binding up and removing chemicals and hormones that promote cancer. 

 

 

"If the current trends continue, the number of Cancer cases diagnosed annually by 2050 is likely to double as a result of population aging. So if we as a society hope to head off the coming storm, we better get more serious about Cancer prevention soon."

~ Bert Vogelstein

 

 

 

Improve your indoor air, Naturally

We consume more air than any other matter.  Chemicals can easily get absorbed through our lungs, so it is important to do our part in keeping our indoor air clean. To improve the air quality in our homes and our offices, we should be using indoor plants to filter that air.  Studies have shown that indoor air can be 2-5 times as contaminated as outdoor air!  Researchers have found 15 different houseplants that can filter our indoor air. I have listed 6 of them below.   
 

·          Peace Lilly - These are very common houseplants because they are easy to grow. They average between 12-16", but larger ones can often reach 6 ft. tall. Peace Lilies produce white flowers in the early summer and continue to bloom throughout the year.  In studies, peace lilies were discovered to help control formaldehyde, benzene, and carbon monoxide from indoor air.

·         Azalea - Azaleas are flowering perennial sub-shrubs that are widely sold as indoor plants. They bloom often year round and come in a wide variety of colors. Provide a cool indoor location with the temp between 60-65 degrees.   

·         Spider plant – This plant is very resilient for you non green thumbs.  =)

  It will produce smaller plants that can be transplanted.

·         Mother in Law’s Tongue – This plant is one of the best for filtering out formaldehyde, which is common in cleaning products, toilet paper, tissues and personal care products. Put one in your bathroom, as these do well with low light and steamy conditions while helping filter out air pollutants.

·         Boston fern - Easy to grow, good at filtering the air, and very hardy as well. 

·         Bamboo palm - Find a cool shady place for this one, that's the place it will do best.  The bamboo palm often produces flowers and small berries. It is at the top of the list of plants best for filtering out toxic chemicals.  These are good to place around new furniture or carpeting. 

Missing my Dad

My dad passed away two weeks ago.  I feel blessed to have witnessed his ability to face the pain, as COPD took over his body and finally won. 

A good family friend reminded me of a sign that my Mom posted at our Ranch:

"A long life may not be good enough, but a good life is long enough." 

 
COPD is the abbreviation for chronic obstructive pulmonary disease.  According to the Centers for Disease Control and Prevention, COPD is the third leading cause of death in America, taking the lives of more than 133,000 adults in 2012.  Smoking is the primary risk factor for COPD, with 85 to 90 percent of COPD deaths caused by smoking.
Damage to the small air sacs in the lungs causes the lungs to lose their elasticity.  Exhaling becomes difficult and stale air remains trapped, preventing the needed exchange of oxygen and Carbon Dioxide. 
 

 It is possible to significantly slow COPD progression and to improve breathing with pulmonary rehab classes. Part of this rehabilitation includes stress management and breathing control techniques. Pursed lip breathing involves pursing the lips making exhaling easier. One of my Dad's hospice nurses told me what it is like to experience what a COPD patient is feeling.  She said
"Imagine breathing through a straw as you run sprints.”

COPD lowers the oxygen in your blood. As COPD progresses, many people have oxygen levels so low that they get very short of breath by doing easy everyday tasks.  Walking a few steps or standing up for a few minutes becomes very difficult.  . COPD patients can get some relief with supplemental oxygen.   
A healthy diet can help reduce symptoms of COPD; therefore, there are many important Nutritional recommendations as well as essential supplements and herbs. 

I am not even sure how to put into words how much I loved him and how much I will miss him.  I want to thank everyone for the many cards, emails, hugs and support our family has received.   

We little knew that morning;
God was going to call your name.
In life we loved your dearly,
in death we do the same.

It broke our hearts to lose you;
you did not go alone,
for part of us went with you,
the day God called you home.

You left us beautiful memories,
your love is still our guide
and though we cannot see you,
you are always by our side.

Our family chain is broken
and nothing seems the same
but as God calls us one by one
                          the chain will link again.                           

~unknown