Enjoying Succulent Winter Squash

It's that time of year again..the time for tasty, succulent winter squash. Winter squash can be so versatile, nutritious and easy to prepare..it can fit into any meal plan. Plus, it fits easily into food budgets.

Do you ever get tired of potatoes and need a healthy alternative? Or...just want to experience a new taste sensation? Turn to winter squash..

Winter squash are nutritional powerhouses that contain minimal calories and large amounts of vitamin A, folate, magnesium, potassium, Omega-3s and B vitamins...among other nutrients. So, not only are you adding variety to your meal plan, you are nutritiously feeding your body!

Plus, if you're watching your weight....viola! This is the food for you! Winter squash contain rich amounts of dietary fiber that fills you up with few calories. :)

Winter squash fall under the 'Red and Orange Vegetable' category on the U.S. Department of Agriculture's MyPlate website. Check here for more nutritional information. You will be impressed by all this vegetable group has to offer:

http://www.choosemyplate.gov/foodgroups/vegetables_why.html

Here's a recipe that I enjoy instead of..or in addition to..mashed potatoes. It is a hit with my students and friends, as well..

Quick & Easy Mashed Butternut Squash

3-4 cups butternut squash, peeled and diced

¼ cup onion, chopped

1 garlic clove, chopped

¼ t Italian seasoning

dab of butter or dash of olive oil

salt and pepper to taste

Place raw squash and onion into steamer, or dutch oven with steaming basket. Cover tightly. Bring to boil over medium heat. Steam until you can poke a fork easily through the squash. It takes only about 5-8 minutes to cook.

Remove veggies and place into serving dish.

Add a dab of butter or dash of olive oil, just enough to add extra volume.

Sprinkle on garlic, Italian seasoning plus salt and pepper.

Mash ingredients thoroughly together with a fork or potato masher.

Add more seasoning, as needed.

Store any unused portion in airtight container in the refrigerator.

If you're wanting to cut back on fat, prepare recipe without using butter or oil. It takes just as good...

Butternut squash has a sweet, light taste all its own.

Enjoy!

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Easy Teriyaki Sauce

After running out of a bottled version of teriyaki sauce recently, I improvised and came up with a tasty...if I say so myself...version that costs pennies.

Thought I'd share so others can enjoy, as well...

Prepare your plate of food and sprinkle on as much soy sauce (low-sodium version preferred) on as you want. Take a pinchful of brown sugar and sprinkle on top of the food.

Mix all together. Viola! How simple is that?! Enjoy!!

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Using Those Large Cabbage Leaves

So, you have a home garden and are lucky enough to be growing cabbage. The outer leaves that surround the head of cabbage can become very large and daunting. Have you ever thought about what to do with those besides throwing them away? Here's a suggestion I came up with after talking to a home gardening friend. After putting the suggestion into play, I was very pleased with the results. So..it's worth sharing...

Use the leaves to make various versions of stuffed cabbage. Also known as rolled cabbage, you can choose from a number of fillings that satisfy your taste buds. Choosing from ground beef or turkey, cubed or pulled pork, diced chicken, tempeh, tofu or diced fresh vegetables with seasoning added always are some items that come to mind. Alternating fillings can add variety to your meal plan, also.

What's nice about the outer cabbage leaves (the ones surrounding the heads) lies in the fact you can make sliced rolled cabbage. Boil the cabbage leaves until tender, as you would when making any stuffed cabbage dish. Place on a paper towel to cool and drain.

Place an individual leaf onto the preparation area and spread out. Place the filling in a 1” row down the center of the leaf. Thicken the 1” to 2” for more filling and larger appetites. Roll up the cabbage. Cut into 2” serving slices and place onto serving dish. Instead of serving one person per smaller cabbage leaf, you can serve as many as the size warrants. Nice...Not only is it helpful on the budget, but can be an easy way to prepare a dish for potlucks, parties or family gatherings.

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Eating Healthy Is Not That Difficult

It seems no matter where we turn there is some celebrity exclaiming that they are unraveling the difficulties of eating properly. Their program contains a 'miracle cure' that, even though the individual states they want to help us, really is nothing but common sense. Or, the media is making us believe that eating healthy is difficult, time-consuming or some other such negative connotation. It simply isn't true.

Moderation is the key. Stop eating an excess of processed foods. Not only will this help your budget, it will help your waistline. And...it's not that difficult. Totally eliminating your favorite items is not the key, that will just prompt a stronger response to have the food. Instead, eat the item in moderation. Cut the candy bar into bite-sized pieces and free the rest for future enjoyment. Buy a fast-food hamburger, but use the fat and calories content as part of your total dietary intake figures. You are keeping track of your food intake, eh? If not, start. That's the next item...

Use a food diary. Keep track of what you're consuming daily. Record the food item, the calories, saturated and trans fat, and cholesterol count. That's not difficult, either. You'll be surprised at how many unnecessary calories per day you eat.

Start steaming foods. Steaming provides the quickest way to cook foods and avoids all the excess fat usually involved in other food preparation methods. Which reminds me....

Fat is fat. I don't care how much choosing 'healthy' fats over harmful fats invade our literature. Fat is fat. Lowering your fat content will naturally lead you to eating a healthier meal plan. And, it's not that difficult. Learn to enjoy foods in their natural state. When consuming fat, however, choosing the unsaturated versions will be more heart-healthy than the harmful saturated and/or trans fats.

Speaking of trans fat, try to limit them as much as possible...or avoid them. Trans fat not only raise harmful cholesterol, but lower beneficial cholesterol, according to numerous reports done by a variety of sources including the American Heart Association, Mayo Clinic, Cleveland Clinic, etc.

For a simple, nutritious and tasty meal:
Steam a handful of spinach, one peeled and sliced medium potato, ½ cup of broccoli, one slice onion, 1 medium peeled and sliced carrot with a serving size of protein. Steam until all food is done. Remove and place onto serving plate. Sprinkle with garlic powder and Italian seasoning. Serve with a dollop of low or nonfat yogurt.

For variety, cook up ½ cup couscous or quinoa and mix with the above mixture.

Voila! How easy was that?

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Mixed Cabbage Delight

It's that time of year when cabbage becomes abundant. No matter what type you get, green or red, it provides a tasty and nutritious way to enjoy some veggies.

With warmer weather still upon us, and outdoor picnics and potlucks beckoning our homemade treats...try this mixed cabbage salad that is quick and easy to make. The added flax seeds provide extra fiber and Omega-3.

Serves 4 to 8

2 cups red cabbage, thinly sliced and diced
2 cups green cabbage, thinly sliced and diced
1/8 cup dried cranberries or raisins
2 T onion or chives, diced
2 T flax seeds

Prepare all ingredients and toss together in salad bowl.
Pour some raspberry or cranberry vinaigrette on top of the salad and thoroughly distribute to evenly coat all ingredients.

Serve chilled.

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Cooking With Fruit Purees

I recently came in contact with a new entrepreneur who opened a fun-filled bakery. We got to chatting about using fruit sweeteners in cookies and the creativity ensued. So, I thought I'd write about the topic here to provide more insight...

Using fruit purees instead of refined sugars in your baked goods and other recipes provides a natural way to obtain more nutrients and taste. I've written previously about how to make your own puree, but do you know how to use it? One of my natural foods cookbooks, Cooking With Fruit Sweeteners, concentrates of using fruit sweeteners instead of refined sugars in everything from baked goods to dinner dishes. So, sharing information is a fun way to get you on the road to experimentation. Here's some info that may help...

Whenever a recipe calls for refined sugar, substitute your dried fruit puree for about 1/2-3/4 the amount of refined sugar. Dried fruits contain much higher levels of sugar than fresh fruit does.

If using fruit purees made from fresh fruit (such as apples, peaches and/or apricots), recipes need less adjusting. Usually, a cup-for-cup substitute works well.

Refined sugar consists of white, brown or powdered varieties. While using fruit purees instead of refined sugars, you usually need to make slight adjustments to the amount of flour in your recipes, especially if using whole grains. That's due to the fact that the fiber found in whole grains soaks up more moisture than refined flours do. I find that adding a little less liquid works well.

When using fruit purees, expect a denser, chewier product than those containing refined sugars. Whenever you see those fluffy, airy baked goods...know that they usually contain refined sugars. Do a test yourself. Find two containers. Fill one container with refined sugar and the other container with fruit puree. Place your hand into the refined sugar and notice how lightweight the granules are. Now, place your hand into the fruit puree and notice how much denser it is. There is substance. Depending upon the extent of processing, some fruit purees contain fiber (small chunks of the fruit still in the mixture). There's no fluffiness or lightness about it.

To find your exact measurements, make a small batch of your favorite recipe while using fruit puree instead of refined sugars. Notice the difference and how you like it. Play around until you find your perfect mixture.

Have fun!

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Enjoy Mac & Cheese...the Super Easy and Cheap Way!

Recently, a potluck was coming up and I was searching for a recipe to share with others. I saw some Ramen noodle soup packets hanging around, and was curious a to what I could make other than soup.

So, I got online and did some searching. Turns out that Ramen noodles can be made into a tasty and cheap version of macaroni and cheese. The dish was a hit at the potluck. Here's my version:

Serves 5-10
3 packages Ramen noodles, broken apart
2 T goat cheese, crumbled
¼ c freshly grated white cheddar
2 T low fat milk
Seasoning: ¼ t garlic powder,
1/8 t Italian seasoning
1 packet Ramen soup seasoning
Salt and pepper to taste.

Boil noodles for two minutes. Drain.
Return noodles to cooking pot and add remaining ingredients. Stir thoroughly until cheese melts.
Add more cheese and/or seasonings to suit taste.

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Happy July 4th Weekend!

Wishing everyone a joyous, festive and safe July 4th weekend. Happy Independence Day to all my U.S. readers. :) Enjoy the barbeques, good food and...if you have a chance...watch the holiday classic with James Cagney playing George M. Cohan..."Yankee Doodle Dandy". It's the best!

Be grateful for our freedoms, that we sometimes take for granted.

Be safe while using or watching fireworks.

Happy Father's Day!

Happy Father's Day to all my fathering readers, of all creatures.
Take the day to spoil yourself and enjoy. :)

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A Tasty Vegetarian Food Combo

Adding variety to our meal plan plays a role in avoiding boredom and spicing up our eating habits. Here's a fun way to start using soup. Instead of simply eating it out of a bowl, try using it as a potato topping.

Make a pot of split pea soup by combining six cups water with two cups dried split peas. Add some carrots, onions and broccoli. Cook until all are done. I prefer putting all ingredients into a crockpot and letting cook on high until veggies are done and split peas form a creamy consistency. Refrigerate unused portions.

Make a batch of mashed potatoes. I find the easiest to be steaming up the potatoes and mashing with a fork while combining minimal amounts of milk and either olive oil or a dash of butter. Mix until desired consistency is reached and stir in some pepper, salt and garlic powder.

Place potatoes onto serving plate. Make an indentation with your fork. Scoop one cup heated split pea soup onto the top of your mashed potato pile. Add extra spices, if needed.

Serve warm and you have a protein-rich, high-fiber meatless meal. Enjoy!

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Natural Weight Watcher

Interested in wanting to either lose weight or maintain your current weight? Here's a natural remedy...

Wear a thick belt around your waist. Use your belt as a weight monitoring tool. Whenever you eat too much, your belt will appear to be too tight. Whenever you lose weight, your belt will loosen.

Keep track of your weight progress by placing a notch on the inside portion of your waist. Use a screwdriver to dig into the belt, making a notch. As your waist size changes, make note by adding another notch to your belt.

Good luck!

Farmarazzi Slideshow : Slow Food USA

Sharing a wonderful series of farm pictures to support our small farms...enjoy!


Farmarazzi Slideshow : Slow Food USA

Sharing White Wheat Information

Just found out more information about the white wheat products sold in the marketplace. While doing research into wheat products on the Wheat Foods Council site, it appears that there are numerous types and colors of whole wheat I didn't know about. Interesting....

Red and white are two different color varieties of wheat, distant cousins, if you will. Hard white wheat came into the American marketplace in 1990. White wheat comes in two types- soft or hard. Of the two, soft white wheat has the lower protein content. Compared to red wheat, white wheat has a milder and sweeter taste. White wheat is lighter weight than its counterpart. The taste is sweeter and the grain lighter than red wheat. Both red and white wheat contain the same fiber and nutritional content.

For more information on wheat, visit the website at www.wheatfoods.org. There's a lot of good stuff there. :) Enjoy!!

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Making A Healthy Stuffed Burger

Have a taste for a juicy, cheese-stuffed burger but think it's off-limits due to being too fatty or unhealthy? Think again. Here's a quick and easy way to enjoy this tasty delight...This recipe makes two burgers.

Stuffed Burgers
8 ounces, 93% or 97% lean ground sirloin
2 T red onion, thinly chopped
1 t fresh basil, finely chopped or ½ t dried
½ t mustard
½ ounce low-fat mozzarella

Place first four ingredients into mixing bowl. Thoroughly mix with wooden spoon or hands. Divide the mixture into half.

Divide the cheese into two portions.

Shape each meat portion into a thin patty. Place cheese into the center. Roll up the meat mixture and form a thick patty.

Depending on what you desire, either place the burgers onto a heated grill or place them underneath an oven broiler. Cook until done to your liking and cheese has melted.

Serve on whole grain buns with fresh salsa or tomato, lettuce and sliced avocado.

If cheese is not to your liking, substitute avocado for a tasty alternative.

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Don't Like Oatmeal? Try This...

Want to eat heart-healthy oatmeal but don't like its taste or texture? Here's an alternative....oat bran.

Oat bran comes from the center portion of the oat grain. The taste is much sweeter than oatmeal itself. The texture is, for lack of a better word, less gummy. I, personally, find it much more enjoyable than oatmeal. When you look at oat bran, it looks like a very course flour. Here's how to enjoy a bowl for your morning breakfast...

Fruity Oat Bran
1 cup water
½ cup oat bran
2 T raisins, or adjust to taste
1-2 apple slices, peeled and diced
cinnamon
brown sugar
soy or dairy milk

Place water into small saucepan over medium meat. Bring to the bubbling point and add oat bran and fruit. Stir thoroughly to prevent stirring. Cook until done, about one or two minutes. Remove from heat.

Place oat mixture into serving bowl. Sprinkle with cinnamon. Top with brown sugar, if desired. Pour milk over top. Serve immediately.

Makes one serving.

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"Whole Grain" White Bread?!

While recently at the grocery store perusing the bread section, I came upon something that just blows me away. Bread is actually being sold as "whole grain" when there's no way that it could be such.

I'm talking about white bread. There's no whole grains in it at all. It's the same consistency, ingredients and look of any other white bread. Oh wait, the first ingredient listed is whole wheat flour, not "enriched" flour. Spare me.

Another issue: The "whole grain" bread is white, so there had to be bleach involved. Whole grains are not white, by any means. How nutritious is that? Another mode of deception used by food manufacturing conglomerates.

How stupid do the food manufacturers think we are? I knew something bizarre was happening when I saw Disney cereals overtaking the boxed cereal shelves at the local marketplace. Disney...in the food industry? Spare me...

It's bad enough that food conglomerates have gotten a hold of traditional sugar-laden breakfast cereals (such as Cap'n Crunch) and have been attempting to sell the notion about the foods containing "whole grain" quality...but to try and sell us white bread as whole grain bread? Come on...

It's already happened with the yogurt section. What originally started out as a nutritious food has been turned into a commercially-prepared yogurt candy marketplace. How rare is it to find 'plain' yogurt that isn't laden with tons of sugar...all in the name of "good nutrition". Spare me. (Luckily, Greek yogurt is becoming popular, including plain variety..)

Hoping someone, or something, would stop this preposterous overtaking of our food industry.

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Food Portions

Wanted to share something that I find very curious and interesting...

When I started measuring my food portions during the mid-1980's, a portion of protein was 3 ounces, according to the American Dietetic Association. Now, if people start measuring their food intake, information states that a portion size is 4 ounces. Hmm....

Wonder why?

Flourless Peanut Butter Cookies

Do you like peanut butter cookies? Here's a recipe that, surprisingly, does not contain any flour. The original recipe calls for creamy peanut butter, but I prefer a little more crunch. So, I substituted crunchy peanut butter with same tasty results. You can choose which you prefer...

1 cup peanut butter, all-natural variety with no-added sugar
1 cup light brown sugar, loosely packed
1 egg

Substitute two egg whites for a whole egg for a more heart-healthy version...if cholesterol level is a concern to you.

Preheat oven to 350.

Combine all ingredients together.
Shape dough into 1" diameter balls.
Place balls onto ungreased cookie sheet.
Gently "smash" down with a fork.

Bake for 10-12 minutes.
Remove cookies onto cooling surface.

Approximate nutritional info Per cookie: 12g carb, 54mg sodium, 6g fat, 3g protein, 110 calories

Making Your Own Fruit Puree

With all the added sugars and additives in commercially prepared products, take some time to make your own. You'll know what you are eating, have more control over what you put into your body and enjoy the natural tastes of food.

Fruit contains a natural-occurring sugar known as fructose. Once you learn to enjoy the taste of unadulterated fruit, you will not want to go back to refined sugars. Here's a way to enjoy natural fruit....

Use a small saucepan. Fill the bottom of the pan with your favorite dried fruit raisins, prunes, apricots, dates, etc. Cover the fruit with water. (NOTE: Try to use dried fruit made without preservatives or sulfites to help your health and avoid potential allergies.)

Place the pan over medium heat. Cover the pan. Bring to a boil. Remove the lid and stir. Lower heat and cover the pan. Let simmer until the water is absorbed by the fruit. Add more water, if necessary.

When the fruit turns into a puree, remove from heat. Remove lid and let cool. Use the mixture in place of brown or white sugar in baked goods, as a replacement for jam on toast or other foods or as a fruit dip for fresh fruit, poultry or fish.

Store unused puree in an airtight container in your fridge.

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Natural Allergy Protection

While recently cat sitting for a friendly feline, I was reminded that I am allergic to cats. :? As I was discussing my dilemma with a friend, she mentioned an old-time remedy that has been a homeopathic favorite. So...I tried it and got great results.

It involves baking soda, a multi-purpose item that you can purchase in any grocery store. You're probably used to using baking soda in your homemade baked goods. Anyways...

Mix 1 teaspoon of baking soda with 8 ounces of water. I like to decrease the portion, so I mix 1/2 teaspoon with 4 ounces water. Mix thoroughly and drink. Do not consume this mixture more than 4 times per 24 hour period.

Drink this concoction 30 minutes prior to contact with the item causing an allergy. The natural remedy may not work as well as a prescription-based allergy relief product, but it worked well enough for me. I try to avoid using pharmaceutical concoctions as much as possible.

Anyways, next time you need to protect yourself against known allergens, try this homeopathic remedy. It's cheap, easy and quick. :)

Remember, this remedy may not work for you. Check with your natural care provider first, if need be. I'm just sharing what works for me and accept no responsibility if you become ill after trying this natural remedy.

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Cheap and Super Healthy Soup

These days, everyone is looking for ways to stretch the dollar. It's not as difficult as you may think. Make your own homemade soup to last a few days for a fraction of the cost of commercially-prepared soups. Here's a well-tested recipe for split pea soup..It may not smell that good when being cooked, but the taste is well worth it!

Split Pea Soup
6 cups water
2 cups split peas
1/4 cup broccoli, diced
1/4 cup carrots, peeled and sliced
1/4 cup onions, diced
1 teaspoon Italian Seasoning spices (oregano, rosemary, thyme and parsley)
2 Bay leaves, if desired

Place the water into a crockpot. Add the remaining ingredients. Stir thoroughly. Set the temperature to high. Cook for 5-6 hours.

Adding the vegetables from the beginning will allow them to "melt" into the peas, making a wonderful puree. If you want to bite into veggies, add the veggies during the last two hours of cooking.

Serve with bread, crackers and a salad for a complete meal.

Store leftovers in an airtight container in your fridge.

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Japan Relief

Here's some information on how to become involved...

http://www.nhl.com/ice/news.htm?id=556029

Natural Egg Substitutes

If you're concerned about cholesterol content, or just want to find an alternative to the commercially-prepared egg substitutes..there are natural alternatives.

Here are some I hope you enjoy...

In place of one whole egg, use any of the following:

* 2 egg whites
* 1 T tahini plus 3T water
* 1 T garbanzo flour plus 1T oil
* 1 T lecithin granules plus 3T liquid
* 1 T arrowroot powder plus 3 T liquid

I originally saw these alternatives in the 'Uprisings: Whole Grain Cookbook'. I've used these combinations, but prefer the egg whites. You may have other favorites.

Enjoy!

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Throwing a Cheese Tasting Party

Ever gone to the grocery store and been mesmerized by all the varieties of cheese? I know I have. And, I'm not a big cheese eater. So, the thought of buying a slab of cheese just didn't appeal to me. I started checking with some friends about my dilemma of wanting to experiment with cheeses, but not buy so much. And, the idea came up...

A cheese tasting party! It was a small gathering of six of us. Each one brought some cheese they were unfamiliar with. I also asked each friend to bring some background info about the cheese such as its origin to make it more interesting.

What a blast! With only six of us there, there were a total of 10 cheeses. Some stores offer cheese platters with chunks of cheeses from various regions of the world. One friend brought a platter full of French cheeses. How nice.

I supplied hot tea and water, plus some white wine was available for those so desiring. Crackers and bread also made the serving buffet.

The next day, and three days later...I am cheesed out. :) The party was a blast and I'm confident if others decided to have one, the same results would be achieved.

Go for it! You may be surprised how palatable and versatile cheese can be. :)
Plus, it's easy on the budget. :)


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Fiber-Rich and Tasty French Toast

If you love French Toast as much as I do, there's a way to get your fiber while enjoying this tasty delight. And..it's easy and quick. The additional fiber adds a crunchier texture and sweeter taste than typical French toast.

Use your favorite bread..

Prepare a fry skillet by lightly greasing bottom with either olive oil, spray oil or butter. Place skillet over medium heat. Test skillet for cooking readiness by placing one or two drops of water into it. When drops start bouncing, pan is ready.

½ c milk, either dairy or unsweetened soy
1 egg or 2 egg whites
½ teaspoon cinnamon
sprinkling of nutmeg
1/4c wheat germ or oat bran

Mix all ingredients together. Add more spices to suit your taste. Place the liquid into a pie pan.

Place wheat germ or oat bran into another pie pan.

Dip bread into liquid mixture to coat. Then..
Dip bread into whole grain while covering both sides.

Place bread into skillet. Cook until both sides are brown.
Remove from skillet and place onto serving plate.
Serve hot with your favorite topping...syrup, sliced fresh fruit, fruit preserves or compote.

Enjoy!

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Take the Calcium Challenge

FREE YOGURT...

60% of women aren't getting the calcium they need. Yoplait is giving away a million free cups to help close the calcium gap. With 2x the calcium of the leading yogurt, Yoplait is helping women everywhere get the calcium they need. *Original Style Yoplait has 50% Daily Value calcium per 6 oz.

Click on this link, or copy and paste...



http://yoplait.com/get-your-free-cup

My Unique Cookery: Healthy Quinoa Stir Fry

My Unique Cookery: Healthy Quinoa Stir Fry

Healthy Quinoa Stir Fry

As a grain, quinoa contains the highest protein content out of all grains. Cooking with quinoa is easy. On its own, the grain has a mild taste and crunchiness. When cooked with other ingredients, it can come alive. When cooked, quinoa takes on a Saturn-like appearance. It's fun. Here's an easy and quick way to enjoy this wonderful grain...

Serves 2-3

½ cup uncooked quinoa
1 teaspoon olive oil
2 cloves garlic, chopped
1 small onion, sliced
1 teaspoon fresh ginger, sliced
2 teaspoon Italian seasoning (parsley, oregano, rosemary, thyme)
1 red pepper, seeded and cut into strips
½ cup mushrooms, sliced
¼ cup broccoli, peeled and cut into florettes
1 medium carrot, peeled and sliced
1 cup chicken, cooked and cut into strips
soy sauce to taste

Prepare quinoa by placing between 1 and 1.5 cups of water into medium saucepan. Add a drop or two of oil. Bring water to boil. Reduce heat and add quinoa. Stir frequently while cooking. Drain and set aside.

Place olive oil into medium-sized wok or fry pan. Add spices and onion. Stir while adding remaining vegetables and chicken. Add more olive oil, if needed. Cook over medium heat until veggies can be poked with a fork. Do not overcook veggies.

Place quinoa onto serving platter or plates and pour veggie mixture onto top. Season to taste with soy sauce.

Enjoy!!
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Holiday Pancakes

One of the best parts about the holiday season, I believe, is the food! Instead of paying big bucks for restaurant-prepared holiday pancakes...make your own. It's simpler than you may think...

This recipe uses either freshly cooked pumpkin or canned pure pumpkin (not pumpkin pie mixture)...

If making from scratch:
1 cup unbleached wheat flour or oat flour
3/4-1 cup water
1/4 cup pumpkin
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1 egg
1 teaspoon brown sugar (if desired)

If making from boxed pancake mix (which is super easy..btw):
1 cup pancake mix
3/4 cup water
1/4 cup pumpkin

Mix all ingredients throughly. Prepare skillet by lightly greasing with your favorite oil. Heat skillet over medium heat until a couple drops of water start bouncing around.

Spoon mixture into skillet. This recipe makes me four six-inch pancakes. Adjust size to your liking.

Cook until top start to bubble. Gently flip over and cook until done. It will only be a couple of minutes.

Funding Sources

This applies to every health site you read or any "study findings" pertaining to any topic. Research the funding sources. Find out who the funding sources are. Be assured that "study results" will be skewed by funding sources.

The USDA (United States Department of Agriculture) has a My Pyramid which is supposed to contain health eating suggestions. What the FDA doesn't tell you is that certain funding sources would not let the independent scientists incorporate researched facts into the Pyramid guidelines.

For instance, scientists wanted to state that red meat needed much stricter consumption guidelines. The American Cattle Industry is a USDA funding source, so results needed to be skewed to favor more red meat consumption.

Scientists wanted to incorporate stricter guidelines for minimizing soda pop consumption. That could not happen due to the soda pop industry being a USDA funding source.

These are just two examples of the importance of knowing who funds certain studies.

I know because I performed extensive research into this area while doing a number of college-level research papers.

Weight Loss Tips

I found this interesting link while doing online research into weight loss and healthy foods...Hope you enjoy!

Link isn't working...don't know why. So...click and paste.
http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815

Holiday Eating Advice & Happy Thanksgiving!

It's that time of the year when I like to bring out this piece which has been around for awhile. Enjoy and Happy Thanksgiving to all!



I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it's the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.

1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they're serving rum balls.

2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnogaholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later then you think. It's Christmas!

3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.

4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?

6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.

7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. You can't leave them behind. You're not going to see them again.

8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day ?

9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.

10. And one final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.

Holiday Eating Advice & Happy Thanksgiving!

It's that time of the year when I bring out this piece that has been around for awhile.
Enjoy! And...Happy Thanksgiving to All!

I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it's the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.

1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they're serving rum balls.

2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnogaholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later then you think. It's Christmas!

3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.

4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.

5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?

6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.

7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. You can't leave them behind. You're not going to see them again.

8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day ?

9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.

10. And one final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.

Don't Throw Out that Tofu

You've stored tofu in water as recommended. The tofu is older than the expiration date. You look at the tofu and notice pink edges. Those pink edges are a sign of the tofu getting old. Don't throw it away..yet. Here's a helpful suggestion...

Tofu manufacturers will say to cut off the edges and parboil the remaining tofu for 30 seconds. That revives it. I've tried that and it works.

I also have cut off the edges and simply used the remaining tofu. That works equally well. Plus, it saves time.

The choice is yours. And, by the way...you can purchase tofu on the expiration date and still have it be usable for a week. Usually, stores mark down tofu near the expiration date to get rid of it. I've picked it up for $.50. Not bad for a good protein source.

Just make certain to change the water daily.

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The Delights of Spaghetti Squash

Fall is the season for squashes. Succulent squashes can provide taste and versatility to your meal plan. Have you ever seen a spaghetti squash and wondered what to do with it? Here are some tips that may whet your appetite...

Cut the squash in half and remove seeds. Do this prior to all uses.

Either cut the squash halves into quarters or chunk-size, depending upon your ease level. Squashes are hard to cut and require strength. Perhaps an electric knife will help. I've never used one for this purpose, but it may work.

Place the cut-up squash into boiling water or the steamer. Cook until you can poke a knife easily through the meat. (Squash meat is the portion you eat.)

When cooked, scoop out the squash with either a fork or spoon. Squash will separate into strands.

Use these strands and cover with spaghetti sauce to make a vegetable version of spaghetti.

Cover the strands with a mixture of steamed veggies, olive oil and fresh herbs. Gently mix together. Serve with a sprinkling of Parmesan cheese, if desired.

Use the strands as a side dish by mixing with a little butter and Italian seasoning. Italian seasoning usually consists of basil, oregano, rosemary and thyme. Or, use your own herb mixture to satisfy your taste.

Mash the strands together as if making mashed potatoes. Add a little soy milk, dairy milk or plain nonfat yogurt and a dab of butter. Mix thoroughly. Enjoy this as a side dish.

Spaghetti squash can be enjoyed as is, also.

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Pharmaceuticals at it Again

This is a commentary on the pharmaceutical industry and medical profession....

As more and more people are taking red rice yeast as a natural remedy for lowering cholesterol, the pharmaceutical industry is fighting back with another prescription medication. More background...

Cholesterol-fighting, physician-prescribed medications are based on statins.The medications are prescribed for life. The medications lower harmful cholesterol levels (LDL). The statins come from red yeast rice, a naturally-occurring herb food. Only, the pharmaceuticals have altered the composition to allow regulation through the FDA. And, the FDA refuses to accept red yeast rice as an acceptable form of heart medication. Plain and simple......the FDA cannot make money off of red yeast rice since it's an herb. The FDA does not regulate herbs.

Our bodies produce Coenzyme 10 to protect our hearts. Our bodies produce the correct amount to properly protect our hearts. Medically-prescribed statin medications lower our body's level of Coenzyme 10. Medical science does not tell us that the prescribed statins lower Coenzyme 10 levels in our body. In essence, the medical community is killing us.

So, now that it is more common knowledge about this happening, here come the pharmaceuticals to the "rescue". Or, should I say..hindrance. Another medication has been developed which increases Coenzyme 10 levels. You better bet that the same patients who receive statin medications are now taking chemically-produced versions of Coenzyme 10. In my opinion....it's disgusting....

The amount of medications produced and prescribed as a "fix" for health conditions is way out of line, in my opinion. The prescriptions cover the symptoms and do not heal the body. One Rx usually leads to another to counteract side effects caused by the first. Disgusting...

Making Your Own Tasty Fall Spice Treat...Pumpkin Pie Spice

It's that time of the year when autumn harvest and its plentiful tastes set it. Who can go through this season without the tasty mixture of fall spices? Not me...

Instead of buying commercially-prepared pumpkin pie spice, save money and make your own. Purchase the individual spices in your bulk food section of your favorite market. Increase the batch size if you find more uses for it.

This recipe makes 2 teaspoons, enough for a pumpkin pie.

1.5 t cinnamon
¼ t nutmeg
¼ t ground ginger
1/8 t ground cloves

Mix all ingredients together in a small bowl. Store unused portion in an airtight, glass container. Mark the preparation date on the label as a freshness precaution. (When the spice mix is older than a month, it loses its tastiness.)

Of course, if you prefer more of any particular spice, simply add to your tasting.

Add the mix to pumpkin pie, pumpkin pancakes, cakes, pastries, sweet potato pie, autumn harvest cookies (great in oatmeal cookies), in your oatmeal or to the brewing of your favorite coffee. The variety is for your choosing.

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Natural Living Tip

Extending the life of your car's exterior paint is important. Not only does it improve the beauty of your car, but it saves on expensive paint jobs and/or body repairs.

A natural way to extend the life of your car's paint job involves bird droppings. As soon as you notice a dropping, place some water onto a cloth or other wipe-able item. Apply pressure to remove the dropping. The sooner you do this, the less effect upon your paint job.

I carry around an extra bottle of water in my car for just this purpose. Plus, I carry around extra napkins in my glove compartment that can easily be used to clean off any bird droppings.

As much as I love birds, I don't like their droppings on my car. So.. take preventative measures to save your paint job. Remove bird droppings..asap.

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Why The Larger Tree Fruit?

Something's been happening lately that has got me thinking. When I go grocery shopping for produce, the produce has gotten larger. And, I mean...LARGER. It's next to impossible to find a medium or small size fruit anymore. I don't want a LARGE fruit.

Why is this happening? Is fruit being breeded to produce larger volume? Are seeds being manipulated to produce a larger volume? Is it just another way for the population to consume more calories, perpetuating the obesity epidemic? Is the population requesting this large-sized fruit? Is it being cross-pollinated with something else? What's going on?!

Our society, overall, is becoming obese. Is this a reason for the increased size of fruit? I don't buy the thinking that fruit is calorie-free, so you can eat all you want. I don't care about that. The larger the fruit, the more sugar it contains. Period. I know that if I buy a LARGE nectarine or apple, for instance,it's too much for me to eat at one time. I need to cut it in half. It's not appealing to eat 1/2 fruit. A small to medium-sized fruit can be consumed in one sitting. It's the perfect size.

It used to be so easy to find a small to medium-sized tree fruit. Not anymore. Has anyone else noticed this?

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Naturally Decreasing Coffee's Acidity

There are a variety of coffees available that are labeled as “Low Acidity”. However, did you know that you can easily make your own? The answer comes from the herb world.

Peppermint, or any variety of mint, provides a natural acidity attacker. Either add some dried peppermint leaves to your coffee grounds. Or, pick some fresh mint and add the leaves before brewing your coffee. The amount of mint depends upon your taste. A small amount, the equivalent of three leaves, will not noticeably affect coffee's taste. Of course, a larger amount will provide a minty taste to your coffee.

In fact, mint-flavored coffee is very popular around the holidays. Instead of buying commercially-prepared varieties where you're really not certain what goes into the coffee....make your own.

Store your dried mint in a glass jar. Place a dated label on the jar. This helps prevent confusion once you acquire a variety of herbs. (Herbs have a tendency to look the same when dried.) Keep the jar in your kitchen cupboard.

If growing your mint, well...I'm sure you know how to grow it. Just pick off some fresh leaves, rinse them and use them. You can the leaves whole, chopped or broken apart. The decision is yours.

Make certain to take a good whiff of the mint prior to using it. :) It smells fantastic!

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No Fat, Yet Tasty, Red Pepper Vinaigrette

Usually, a vinaigrette consists of 3 parts oil to one part vinegar.
Oil is replaced by apple juice in this recipe, providing less calories and fat. Half juice, half vinegar plus spices provide the base for this low-calorie vinaigrette.

This recipe makes eight servings. Store unused portion in your refrigerator.

Ingredients:
1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried Italian seasoning (mixture of oregano, rosemary and thyme)
1/2 teaspoon mustard
1/2 teaspoon paprika, optional
1/2 of a roasted red bell pepper, seeds removed

Instructions:
Combine all ingredients in a blender container. Blend to mix thoroughly.

All-Natural Stomach Ache Relief

I've been doing this for so long, it's just second nature to me. However, I thought that I'd share it since some of you may find it helpful.

Whenever you have a stomach ache, turn to your refrigerator for remedies. Plain yogurt provides the solution for me. It needs to be plain yogurt without any added fruits, sugar or other ingredients.

Simply eat the yogurt. It's a form of medicine, actually. Plus, once you get used to the taste, it's enjoyable. Yes, you can become accustomed to eating plain yogurt. If you make your own, it can be a pure taste treat. (Making your own yogurt will be another blog post).

Choose your favorite brand of yogurt. Most offer a “plain” version. If a yogurt manufacturer does not offer a “plain” version, I wouldn't waste my time buying any type of yogurt from that manufacturer.

Eat as much yogurt as you feel necessary. Usually, I eat between ¼ to ½ cup. And, VIOLA!! no stomach ache. Results are rather instantaneous for me. As soon as the first couple of spoonfuls go down, my stomach feels better. Nice..

Your results may be different, but it works for me. It may work for you, too. Hopefully this can help others going through the same thing.

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An Experience with Raw Goat's Milk

Anyone who has drank soy milk can understand what I am going to say. There has to be a tastier alternative that does not have added sugar. So, I am always on the look out.

When I was at the local Farmer's Market, one vendor was selling goat milk products. I know goat cheese can be pretty tasty. However, I had never had goat's milk. When offered a sample, I figured...”What the heck?”. I had heard that lactose-intolerant people can consume goat's milk. So, I tried it. It was DELICIOUS!!

I purchased a half gallon of it. Then, about 30-45 minutes later, I started getting a mild headache that originated in my left eye muscle. (I know, because I've had issues with my left eye for 35 years). And, I started feeling a little strange. I blamed it on the sun since it was a beautiful, sunny day.

When I got to my car, I read the milk label. There was a waiver of liability stating that raw milk may contain bacteria that can cause harm to some people. Oh oh. My system can be pretty sensitive. I needed more fact finding. I went back to talk with the goat milk lady and discussed what raw milk is. She was knowledgeable about raw V pasteurized milk. Truthfully, I had no knowledge about the subject area. It sounded like a chemotherapy equivalent. Chemotherapy kills healthy cells while also killing harmful cells. Pasteurization kills bacteria while also killing healthy enzymes.

When I got home, my headache got worse. It did not progress to the migraine stage, luckily. It was a concern, though. I knew that if I went out into the heat, it would get worse. I know my body well enough to know how I react to direct sunlight for an extended period of time (even 10 minutes). So..I stayed in.

I started getting very tired. I was planning on attending a social event in a couple of hours, so I layed down for a nap. My nap lasted for six hours! I missed my social outing along with tons of fun. Oh well.

I decided to do online research regarding goat's milk. A nutritional breakdown revealed 7 grams of saturated fat per cup. Considering I'm used to .5 to 1 gram per cup, that's quite a difference. (No wonder it tasted so good.) :) There were a variety of other beneficial nutrients, including calcium.

I'm not certain what caused my reaction to goat's milk, but I am not drinking anymore raw milk products. If I drank more than a sample size portion, who knows what the results would have been. I don't want to find out.

Hope this helps others.
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Using Grains in Soup

Grains can be used interchangeably in soups. Instead of the traditional barley or brown rice, how about using new ones? Experiment with spelt, millet, quinoa and/or wheat berries. Here's a recipe highlighting a new way to use spelt. This recipe is great for anyone with gluten intolerance.

Prepare 1 cup of spelt by soaking it in cold water for one hour. Drain. Now, it's ready to be used.

Spelt, Chickpea and Tomato Soup
1 cup soaked spelt
2 T olive oil
1 medium onion, diced
1 carrot, peeled and cut
1 celery stalk, diced (I like to peel mine)
4 garlic cloves, chopped
2 t paprika
2 bay leaves, crushed
1 t cumin, ground or powdered

4 cups chicken or vegetable broth
2 cups tomatoes, crushed or diced
1 pound chickpeas (known as garbanzo beans)

Put olive oil into bottom of large dutch oven. Heat oil over medium heat. Add onion, carrot, celery and garlic to the oil. Season with salt and pepper. Cook for five minutes. Add paprika, bay leaves and cumin, spelt, broth and one cup water.

Bring to boil. Stir. Reduce heat to simmer. Cover and cook 30 minutes, until spelt is tender.

Add tomatoes and chickpeas. Stir thoroughly. Cook for another 20 minutes.
Remove bay leaves.

Serve in soup bowls. Place a sprig of parsley on top of the soup, if desired.


Original recipe developed by Finn River Farm
Adapted by My Unique Cookery

Edible Wedding Bouquets

Yesterday was Farmer's Market day. Upon looking over a variety of scrumptious-looking fresh produce, one vendor had some remarkable broccoli for sale.

Store-bought broccoli has nothing over this organic, local farm grown jewel. The bunch was asymmetrical. It was a beautiful shade of dark green. There were no blemishes or discolorations. The stalk was very fresh and HUGE. All in all, it was quite a pleasant sight to see. There was no smell of chemicals.

While checking out the broccoli, I picked up one bunch and was amazed at its natural beauty. “This needs to be a wedding bouquet”, was my comment to another veggie-lovin' customer. Wouldn't that be cool? An edible wedding bouquet. Instead of throwing away the typical flowers, you could take a picture of the bouquet. Then, steam it up for your dinner. That's what I call recycling.


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How To Remove Coffee Cup Stains

Here are a couple of stain removal techniques. Both remedies are found in your home products. Neither require great expense.

All natural:
Apply some baking soda onto a wet cloth. Use elbow grease to scrub the stain until the stain no longer exists. Rinse the dish. Enjoy your newly cleaned dish. :)

Not all-natural, but effective and cheap:
Apply a drop of bleach into your stained coffee cup. Add warm water to fill the cup. Let sit until the stain disappears. Rinse and wash the cup thoroughly before using. (You may need to scrub the cup a little to completely remove the stain).

Oil-Free, Yet Tasty, Stir Fry: Part I

Have you thought about enjoying a tasty stir fry, but didn't want the oil? Normally, stir frys start with a little olive oil or some other oil. Here's an alternative:

Use chicken or vegetable broth instead of the oil. Canned varieties of these broths are available. However, have you seen how much is in even the “low sodium” labeled varieties? Too much for me, thank you.

Make your own broth. It's so easy, it's a sin. Fill a two-quart pot with water. Put in a chicken breast. You can use either the bones or not, the choice is yours. The bones do provide extra flavor. If you want a vegetable broth, obviously, omit the chicken. Add some oregano, basil, tarragon, sage and rosemary. I've added some fresh mint and it's a kicker. :) To the herbs, add your veggies. These include some chopped onion, sliced carrots, broccoli, cabbage and potato. You can actually add any vegetable you want.

Cover and cook over medium heat until a boil starts. Stir to evenly distribute all the ingredients. Lower the heat. Simmer for another 15 minutes, until all the ingredients are cooked thoroughly. Poke with a fork for doneness.

When done, remove from heat. Remove the chicken and veggies onto a serving plate. This can be your dinner. Or, save for later use. The remaining water is your broth.

How easy is that? And...tasty..

Now that we have covered making broth...we have a base for our stir fry. Upcoming post...Stay tuned..:)

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Why You Need to Control Stress

We all know that uncontrolled stress can be the cause of numerous health ailments. Sometimes, it's obvious while other times it's not. Uncontrolled stress is the level where you feel your life is out of control. Some amounts of stress are needed. For instance, sometimes the added adrenalin gets things going. I know, for myself, that having time deadlines is stimulating and helps me stay on track. To some, the added stress of time deadlines may be too much. For me, it's welcomed. Everyone is different...For you, it may be something else.

Uncontrolled stress may result in:

Poor time management skills
Disorganization
Hair loss
Sleep deprivation
Poor nutrient absorption
High blood pressure
Increased heart rate
Muscle tightness
Mental instability
Excessive nervous energy
Overeating (if you use food as a comfort mechanism)
Skin disorders
Headaches

On and on....

Stress management is essential. And...it's not that difficult.

Address the Mess

Join Steven Colbert's movement to help clean the Gulf Mess....

http://www.colbertnation.com/the-colbert-report-videos/312644/june-16-2010/brevity-is-the-soul-of-twit

Easy Heart Healthy Habits

Everywhere we turn there seems to be news about how to maintain and develop a healthy heart lifestyle. Here are some suggestions, I hope you find useful. They work for me, so there's no reason they don't work for you.

Get more vitamin D.

End stressful relationships.

Play with animals, get a pet.

Engage in music therapy.

Increase your potassium intake.

Eat more whole grains.

Drink more green tea.

Exercise daily.

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Healthy Computer Tip

For those using a computer on a regular basis, here's something that may be helpful. Most of us need a mouse when using our computers. Instead of spending money on a new mouse pad, make your own.

Take some bubble wrap and roll it up into the size you need to lift your wrist to the proper height. Tape the bubble wrap to secure it in the roll formation. Place this roll underneath your wrist. The proper roll height will be when your hand is level with your wrist. You do not want your hand either going down or up when using the mouse. Using a mouse will help prevent the development of carpal tunnel syndrome.

Even if you need to purchase bubble wrap, it is dirt cheap compared to a new mouse pad.

Good luck and happy computing to you!

Mint To The Rescue...Marvelous Mint

Do you enjoy the taste of mint and peppermint? If so, you can gain numerous benefits other than its refreshing taste. Here are some ways the herb can help you...

Aids indigestion. When you experience stomach upsets, take some mint. Make a tea out of the herb and slowly sip it. Drink a cup of warm tea after a meal to help your digestion process. Add a tablespoon of dried peppermint leaves (organic preferred) to one cup of boiling water. Let it steep for five minutes. Remove the leaves and enjoy your medical beverage. If you prefer, eat the leaves.

Controls cramps. Mint can help with your constipation, cramps and diarrhea. You can either use tea for this purpose, or take a capsule of peppermint oil extract to help relieve these symptoms.

Headache relief. Refresh your senses and ease your headache pain by using mint topically. Mix one drop of peppermint essential oil with one teaspoon of almond oil together. Apply the mixture to your fingertips. Gently rub both of your temples with the oil.

Increase alertness. Another topical use for mint can perk you up. Mix together five teaspoons of water and three drops of peppermint essential oil. Place this mixture into a spray bottle. Close the top. Shake to mix thoroughly. You can either gently spritz your face with this herbal mixture or lightly spritz your surrounding air. The choice is yours. Either way, you will begin to feel rejuvenated and alert. (This is great after one of those long BORING company meetings).

Aromatherapy. Simply smelling the fragrance of mint can improve your mental state. Grow some fresh mint and see what I mean.

Peppermint is used as a natural remedy for a variety of purposes due to its containing vitamins, menthol and essential minerals.

Enjoy!

Need Tighter Abs? Don't Like Exercise?

Learn the secret to having tight abs without using pills, magic potions or exercise equipment. In fact, you don't have to even work up a sweat. Wow!!

I am continually asked how do I get such fantastic-looking abs while being 55. “What's your secret?” is what I hear. Well, there is a secret that not many, including you, may not know.

Receive my insight through my article, “The Secret to Tight Abs”. Learn what it takes to be the envy of others. All without anything artificial.

Contact me for more info....



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Enjoying Whole Grains Can Be Easy

We all know the importance of eating whole grains as part of our healthy lifestyle. If you are not accustomed to eating whole grains, though, it may seem difficult. It is easier than you think.

Eat whole grain cereals, pastas, crackers, breads and snack items. Stop eating products made with refined or bleached flours.

Add some cooked barley to your soup. Enjoy a side dish of quinoa and mushrooms. (Learn more about quinoa in my whole grains cookbook). Use grains instead of potatoes for your side dishes.

Whatever amount of grains you eat, make half of them whole grains. Eating at least three ounces of whole grains daily is all it takes to improve your health.

Learn about portion control and what constitutes a serving. A serving of whole grain, for instance, is one piece of whole grain bread. ½ cup of cooked rice, pasta or cereal is one serving size. If you are eating whole grain cereals, one cup of cold cereal makes up one serving.

Read product labels. This will tell you how much a serving size is, the calorie count, amount of dietary fiber, amount of whole grains (hopefully), fat, cholesterol, etc. Whatever ingredients the product is made of will be on the label, also.

Look for whole grain as the first ingredient on a product label.

Check out the USDA's website at MyPyramid.gov for more info.

Healthy Junk Food...WHAT??!!

With the increased importance of eating a healthier diet, it is interesting to me how many more foods are making it into our marketplace marketed as “healthy foods”. For years we have heard how important it is to decrease our consumption of junk foods. We've been told that junk foods are culprits for containing high fat, high calories and low nutrition. As our society shifts more towards “healthier” foods, suddenly there are more and more traditional-type junk foods being made with healthier ingredients. I have seen organic corn chips fried in canola (a heart-healthy oil). There are pita chips, cheese sticks, vegetable chips, potato chips, etc. I've even seen organic candy, cookies and snack cakes. I'm sure you get the drift here.

And because the products are so popular with the public, there is a new segment that the food manufacturers can make money from....organic, healthy junk food. Spare me.

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Buying Whole Grain Cereals

With the popularity of whole grains anymore, there are so many varieties available, it can be confusing. It is important to read the product labels. Some boxed cereals are marketed as being made from healthy whole grains, but it's a deception. For instance, some store brands make their own version of Cheerios, a whole grain oat cereal. In Cheerios, the first ingredient is whole grain oats. Read the ingredient label on the store brand and you will see "oat flour". They are not the same.

Whole grain oats are the more nutrient-dense whole grain, obviously. Oat flour is whole grain oats processed into flour. The nutrient value is lessened. The fiber content is lessened, also.

You need to become aware of what food manufacturers are doing to our food supply. There is deception out there in the marketplace. Become a smart consumer by reading and understanding food labels.

Find helpful information on food labels at the USDA website at:

Poaching With Green Tea

We all are familiar with how nutritious green tea is. In addition to drinking it,there are different ways you can add it to your dishes. Thought you may enjoy an excerpt from my natural foods cookbook regarding this subject:

A great way to get some extra taste while cooking seafood is to add some green tea to the water when poaching. Simply add one teaspoon of green tea to one cup of water. Pour this into the bottom of a skillet. Bring to a boil, reduce heat, and add your seafood. Simmer, cover, and cook until done.

Enjoy!

Making A Tasty and Nutritious Oil Substitute..

You've heard of applesauce replacing oil in baked goods recipes? Here's another alternative....raisins or dates. Make a puree. It adds extra sweetness, fiber and moisture to your recipe.

Fill a small pan with 2” water. Place one-quarter cup of raisins or diced dates into the water. Place on burner. Cook over medium heat until a paste consistency is reached. You will need to stir frequently to prevent burning.

When the desired consistency is reached, remove from heat. Let cool either at room temperature or by placing into your fridge.

You can store the unused portion in a glass jar or another airtight container. Keep the container in your fridge.

This also makes a great toast topping or spread. Make a peanut butter and puree sandwich with whole grain bread for a tasty and nutritious sandwich.

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Green Tea is More Than A Beverage

There are a variety of ways to use green tea. Green tea has been used in holistic remedies for centuries. The high level of antioxidants can benefit your immune system, your eyes, your skin and your overall health.

In addition to drinking iced or hot green tea, try using it in your cooking. Here's an easy way to get extra nourishment into your diet: Steam with it. How's that?

Put some water into a cook pot, as if you were steaming. It usually only takes about an inch or two of water. Add a tablespoon of green tea leaves to the water. Place your steamer device in place. You can buy a cheap metal steamer for around $5. It's not only cheap, but long-lasting. :)

Place some fish onto the steamer. This recipe works especially well with trout, mackerel, mahi mahi (dolphin fish), or other white fishes. Cover the pan.

Turn on your stove top to medium high. Steam your fish for about 10 minutes, til tender. Poke with a fork to test for doneness. Your fish should easily flake when it is done. Turn heat off and remove pan from burner.

Remove your fish and enjoy!

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How to Enjoy Your Soy Milk

There are so many varieties of soy milk on the marketplace, it can be daunting to figure out how to choose. You have decided upon “Unsweetened Plain” since you don't want to be bothered with sweeteners or additives found in other soy milk flavors. You open the box and...yuck!..you don't like the taste. What now? Don't worry, the soymilk can be saved. Don't throw out the box...

Dilute your soy milk. Pour your soy milk into a glass or onto your cereal (or however you're using it). Simply add some filtered water. Mix so that you get watered-down soy milk. That's it. Adjust the dilution to your taste.

Not only with your soy milk taste better, it will last longer since you'll be using less. If I was a bird killer, I'd say...”You're killing two bird with one stone”. You get the idea.

Enjoy!!

By the way (BTW for short), you can do this with any variety of soy milk. Personally, I find that chocolate soy milk just tastes GREAT as is. It's up to you, however....

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What's the Deal About Antioxidants?

We all hear about the benefits of getting antioxidants into our bodies. Do you know why, though? The antioxidants really are phenomenal. I'm talking about vitamins A, C, and E in this article. After doing tons of research and sharing information with others, here is a summary list I have come up with...

Your appearance can improve. If signs of aging skin is a concern to you, getting more antioxidants can help your skin look more vibrant and younger. Your skin tone (coloring) will appear more bright. They will nourish your skin. Antioxidants also assist in disease prevention. Increased circulation also helps your body function at its optimum level.

Vitamin A contains retinol, an ingredient known for lessening the appearance of fine lines and wrinkles. The Mayo Clinic states that retinol was the first anti-aging ingredient found in original wrinkle creams.

Since antioxidants help increase blood circulation by fighting free radicals (harmful antibodies), they can increase the growth of your hair.

More later...

Heart Nutrients

Isn't it interesting how the pharmaceutical companies have come up with another needed medication? Statins have been used for years as a remedy for lowering harmful cholesterol levels. Within the past couple of years, more publicity has been gained that this "remedy" also lowers the necessary level of Coenzyme 10 that our bodies produce naturally. (Coenzyme-10 is also known as CO-10,a nutrient helps to protect our heart health). By prescribing statins, the pharmaceutical companies are actually killing the patients who are taking them.

So....the "we're here for you" drug manufacturers have counterattacked with a prescription-needed drug that "protects" our Co-10. Spare me.

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Get in Shape with Isometrics

Isometrics are muscle contractions that can increase the blood supply to your muscles. This form of exercising can also increase your muscle strength in a short period of time. All muscles in your body can benefit.

While sitting or standing, tighten your butt muscles. You can do this one side at a time or both together. Hold the contraction for six seconds. Relax for a few seconds. Repeat this exercise as many times as you want throughout the day.

Strengthen your abdominal muscles by holding your stomach in while you are walking or sitting. You can also tighten your stomach muscles and hold the contraction for six seconds. Squeeze together different parts of your abdomen to get a full-abdominal workout. One popular exercise involves sitting upright in a firm chair. Wrap one end of a resistance band around your chair legs. Grab a hold of the other end of your band with each hand. Inhale. Gently pull on the bands until you feel a stretch in your stomach muscles. Hold this stretch for six seconds. Release the tension as you exhale. Repeat this exercise five to ten times.

These are just some examples of how to use isometrics to your advantage.

Natural Ways to Lose Weight

Instead of turning to the doctor for a prescription or going to the store for appetite suppressants, try some natural remedies. You can feel full by consuming fewer calories. These techniques will fill you up the quick and easy way. Plus, they are easy on your budget.

Drink a glass of water 30 minutes prior to eating your meal. The water fills you up, and is a natural appetite suppressant. You won't want to eat as much. Also, choose water instead of carbonated beverages to save on calories while also improving your health. Drink water throughout the day to keep your body properly flushed.

Eat broth-based soup. You can either eat your soup 20-30 minutes prior to your regular meal, or choose the soup as your main dish. Choosing broth or vegetable-based soup instead of cream-based soups will give you less calories and fat. Making (or enjoying) a bowl of vegetable soup will provide you with nutrients and fiber. So, in addition to getting healthy, you will be filling yourself up from the fiber. Personally, I enjoy making a pot of minestrone soup and eating a cup of it as a main dish. Having some whole grain crackers (made without shortening or partially hydrogenated oils) with my soup rounds out my meal before dessert. Dessert is usually a bowl of nonfat frozen yogurt or fresh banana. Water is my chosen beverage. Great stuff!

Snack on nutrient-rich, fiberful foods. Instead of snacking on dense, fatty foods such as potato chips or convenience foods, choose alternatives. Fresh fruits and vegetables will give you nutrients and fiber at the same time. This will quench your appetite and need to eat more. Apple slices with peanut butter or lowfat cheese, hummus on whole wheat crackers, or munching on baby carrots and broccoli cuts are good ideas.

Get more whole grains into your diet. Substituting whole grains foods for foods made with refined flours will not only supply you with valuable fiber, you will be getting more nutrients. Read the food labels. The ingredients need to state “whole grain” not “enriched” or some other word for refined. For instance, I have noticed that whole grain Cheerios have “whole oats” as the number one ingredient. Knock-offs claiming to be the equivalent, have “oat flour” (which is the refined version of the whole oat) as the main ingredient. They are not the same. Choose whole grain products including cereals, breads, crackers, snack items and pastas – just to name a few.

Eat more apples. Apples are rich sources of fiber, pectin and nutrients. Fiber takes longer to digest, leaving you feeling fuller for longer periods of time. In addition to snacking on apples, try eating one 30 minutes prior to a meal. You may be surprised with how full you feel. :)

Use your imagination. It is not as difficult as you may think to cut your appetite the healthy way. After doing it for a while, it will become a natural part of your life.

There are two websites I found that I wanted to pass along. You can get more information on eating less calories to lose weight by visiting the Mayo Clinic's site at http://www.mayoclinic.com/health/weight-loss/NU00195. Another one I found is located at: http://www.everydayhealth.com/weight/foods-that-make-you-full.aspx?xid=nl_EverydayHealthHeartHealth_20090815

Enjoy!

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Slow-Cooked Herbed Salmon

This recipe involves a crockpot, something I use on a regular basis. It is so easy, anyone can do it. The results give the appearance of special culinary skills. It's fun....

It is an great and tasty way to get your Omega-3s and heart-healthy salmon into your meal:

3-ounces salmon
Italian seasoning
water

Just cover the crockpot's bottom with water. Place the salmon into the crockpot. Sprinkle with Italian seasoning. If you don't have Italian seasonin, use oregano, parsley, basil, thyme and rosemary.

Turn crockpot on high. Place lid onto pot. For extra insulation, I like to cover the lid with a thick towel.

Cook for about 1 hour. Turn the salmon over and sprinkle with other side with the spices. Cook for about another hour. Make certain there is enough liquid underneath the salmon to avoid sticking or browning.

When done, remove salmon from pot and serve. You may want to squeeze a fresh orange or lemon onto the salmon prior to serving. This provides extra flavor.

Eating for Hair Growth

Concerned about your hair health and its growth rate? Here is some information...

The main nutrient in hair is protein says the Mayo Clinic. So, a natural remedy that can improve your hair health and growth rate involves eating foods that contain protein. The protein can be from either plant-based or animal-based sources.

Soy is a plant-based, protein-rich source that you can use to your advantage. Soy foods include tofu, tempeh, miso, soy milk and various meatless dishes. Usually, the food packaging will state the type of protein the product contains. (At least they should.)

Of course, there are a variety of animal-based protein sources. These include beef, lamb, veal, venison, poultry and seafood.

Make certain to include the protein as part of a well-balanced diet in order to gain as many benefits as possible.

Understanding Soy Milk Varieties

When buying soy milk it's important to read the label. Just because something appears “healthy” doesn't mean it is. In my natural foods classes, I teach my students about the different types of soy milk. It helps increase awareness. Here's the scoop...

Unsweetened. This means that the milk consists of only soy beans and water. Make certain the water is unfiltered for the best results.

Plain. This does not mean unadulterated. Plain means that it is unsweetened soy milk with the addition of a sweetener. Usually the sweetener is organic sugar. There are other sweeteners used, however.

Vanilla. Vanilla soy milk is plain soy milk with the addition of vanilla flavoring.

Chocolate. Chocolate soy milk is plain soy milk with the addition of chocolate flavoring. Sometimes there are added ingredients on top of this.

Flavors. There are currently a variety of flavored-soy milks on the marketplace. Some include fruit mixtures such as mango, pineapple and orange. Be sure to read the ingredients to find out the exact ingredients. Usually these flavored versions have extra sugars.

There are so many soy milks on the market now, it's easy to become overwhelmed. Hope this helps.

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Healthy Yogurt Treat

Instead of buying sugar-laden, commercially manufactured yogurt....try this:

1 cup plain low-fat yogurt
1/4 cup pineapple chunks
1/2 banana, sliced
1 teaspoon flax seeds
unsweetened pineapple juice, to taste

Place all ingredients into bowl. Mix thoroughly. Adjust juice to your liking.
Besides getting more nutrients than store-bought versions, you have control over the ingredients.

Enjoy!

Heart Healthy Holiday Cookies

It's the time of year to share both baking ideas and baked goods with others. Here are some ways you can save on calories and fat while still maintaining the taste of your goods:

Prepare your cookie dough batter. Make some substitutions. For instance, for oatmeal cookies you can save on saturated fats by substituting "heart healthy" margarine for butter. To increase the nutritional value, use unbleached instead of bleached flour. Add extra cinnamon in place of some brown sugar.

Prepare your cookie sheets. Use parchment paper instead of lightly greasing your cookie sheet. This will save calories while also reducing your fat content. It does not affect the taste, either.

Shape your dough. Shape the dough into canes, bells and stockings. This is done by moistening your hands with water, picking up some dough, and placing it onto the cookie sheet. Now, shape into your preferred item.

Bake. Bake the holiday-themed cookies per your recipe instructions.

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How To Use Hazelnuts

During the holiday season, in particular, there are a variety of nuts available on the marketplace. Someone recently asked me what to do with hazelnuts. First, in order to eat them, the hazelnuts must be shelled. Don't laugh, I had some students not know this. Here are some suggestions, an excerpt from one of my popular articles:

Add to cookie batter. Use hazelnuts instead of walnuts in a variety of cookies. The hazelnuts will be chewier and less porous than the walnuts. Hazelnuts are good in the following cookies: chocolate chip, peanut butter, shortbread and Russian tea cakes. They can also be added to sugar or butter cookies for a delightful surprise. Use a half hazelnut as decoration in a thumbprint cookie.

Use as a snack. If you are not in the mood for baking, simply chop up some shelled hazelnuts and munch on them as a snack. According to the American Heart Association, hazelnuts are considered heart-healthy foods since they contain a variety of antioxidants and unsaturated fats known as Omega-3 fatty acids. They are also protein-rich food sources. Eat them in moderation, however, since they are calorie and fat-laden.