Tag Archives: nutrition

Studies Link Antioxidant Levels with Reduced Risk of Cancer, Heart Disease

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A recent compilation of several studies published by the National Institutes of Health brings good news for those of us who eat carotenoid-rich foods.

J Natl Cancer Inst. 2012 Dec 19;104(24):1905-16. doi: 10.1093/jnci/djs461. Epub 2012 Dec 6.

Circulating carotenoids and risk of breast cancer: pooled analysis of eight prospective studies.

Eliassen AH, Hendrickson SJ, Brinton LA, Buring JE, Campos H, Dai Q, Dorgan JF, Franke AA, Gao YT, Goodman MT, Hallmans G, Helzlsouer KJ, Hoffman-Bolton J, Hultén K, Sesso HD, Sowell AL, Tamimi RM, Toniolo P, Wilkens LR, Winkvist A, Zeleniuch-Jacquotte A, Zheng W, Hankinson SE.

Source: Channing Division of Network Medicine, Department of Medicine, Brigham & Women’s Hospital and Harvard Medical School, 181 Longwood Ave, Boston, MA 02115, USA.

Abstract

BACKGROUND:

Farmers Market2 Union Sq 0912

Carotenoids, micro-nutrients in fruits and vegetables, may reduce breast cancer risk. Most, but not all, past studies of circulating carotenoids and breast cancer have found an inverse association with at least one carotenoid, although the specific carotenoid has varied across studies.

METHODS:

We conducted a pooled analysis of eight cohort studies comprising more than 80% of the world’s published prospective data on plasma or serum carotenoids and breast cancer, including 3055 case subjects and 3956 matched control subjects.

To account for laboratory differences and examine population differences across studies, we re-calibrated participant carotenoid levels to a common standard by re-assaying 20 plasma or serum samples from each cohort together at the same laboratory. Using conditional logistic regression, adjusting for several breast cancer risk factors, we calculated relative risks (RRs) and 95% confidence intervals (CIs) using quintiles defined among the control subjects from all studies.

RESULTS:

Statistically significant inverse associations with breast cancer were observed for α-carotene (top vs bottom quintile RR = 0.87, 95% CI = 0.71 to 1.05), β-carotene (RR = 0.83, 95% CI = 0.70 to 0.98), lutein+zeaxanthin (RR = 0.84, 95% CI = 0.70 to 1.01), lycopene (RR = 0.78, 95% CI = 0.62 to 0.99), and total carotenoids (RR = 0.81, 95% CI = 0.68 to 0.96).

For several carotenoids, associations appeared stronger for estrogen receptor negative (ER(-)) than for ER(+) tumors.

CONCLUSIONS:

This comprehensive prospective analysis suggests women with higher circulating levels of α-carotene, β-carotene, lutein+zeaxanthin, lycopene, and total carotenoids may be at reduced risk of breast cancer.

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And another study:

Effects of antioxidant supplementation on the aging process

Domenico Fusco,1 Giuseppe Colloca,1 Maria Rita Lo Monaco,1 and Matteo Cesari1,2

In Western Countries, atherosclerotic disease is the major cause of death in the elderly population. Several antioxidants, such as polyphenols and lycopene, have been proposed to delay the progression of this disease. At the beginning of the Nineties, Renaud and de Lorgeril created the so-called “French Paradox”, describing how, despite the high intake of saturated fat, the French population presents a low incidence of coronary heart disease events (Renaud and de Lorgeril 1992).

Even if their study raised a huge controversy, it has been suggested that beneficial effects from red wine consumption might be related to its high content of antioxidants (Heller et al 1998). Resveratrol, a phytoalexin found in several plants (in particular, red grapes), has shown to be able to up-regulate the nuclear Liver X receptor α and its target genes in macrophages, and to reduce the expression of lipoprotein lipase and scavenger receptor AII.

Alzheimer’s disease is a progressive disorder with cognitive and memory decline, speech loss, personality changes and synapse loss. The heterogeneity of the etiologic factors of Alzheimer’s disease makes it difficult to define the major clinical determinants for the onset and progression of the disease. However, increasing evidence has recently indicated oxidative damage as a potential cause of Alzheimer’s disease pathogenesis (Nunomura et al 2006; Onyango and Khan 2006).

Cancer: While the exact role of free radicals in carcinogenesis and cancer progression is still under investigation, increasing evidence has demonstrated that some antioxidants are associated with a lower incidence of specific types of cancers. Vitamin E, for example, has been shown in some trials to reduce the incidence of breast, lung, and colon cancers, but the most significant results have been obtained with prostate cancer.

Read Full Article Here.

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I suggest to each person I counsel on Disease Prevention to consider taking a high quality, pure supplement that contains the full spectrum of Antioxidants to help ensure they are doing all they can to reduce their risk for cancer, diabetes and heart disease. Maintaining high antioxidant levels is the single most critical goal for good health.

  “The amount of antioxidants that you maintain in your body is directly proportional to how long you will live.” -  Richard Cutler M.D., Director Anti-Aging Research, National Institute of Health (NIH)

Of the many supplements I have taken and that have been suggested to me by a leading nutritional oncologist, a handful of brands stand above the rest.  However, for a comprehensive pharmaceutical-grade Supplement which includes a full spectrum of Antioxidants, Vitamins and Minerals in doses that have been scientifically formulated to work together synergistically, no brand competes with Pharmanex’ Lifepak.  The company guarantees that your antioxidant levels will rise after 6 – 8 weeks of taking the supplement, or your money back.  I know of no other supplement that makes that promise.

More importantly, Instead of testing for the 50 or so required contaminants that the FDA outlines, Pharmanex tests for over 200 of them!  That’s a company I am confident has my good health in focus.

If you are serious about impacting your health in a tangible way, and understand that none of us can get the recommended levels of nutrients and antioxidants from our diet alone (many reasons for that, including depleted nutrients in our soil), then you should consider taking LifePak.

Drop me a message and I will create an account for you with Pharmanex, so you have access to what I pay… which is the lowest possible price (20 – 25%) below the published web price.

To Your Good Health! ♥

Feeling Fatigued? The Culprit is Likely to Be Hiding in 75% of What You Eat!

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The article below is well-written and very thought-provoking posted by

It seems that every few days a new post appears somewhere in the print or online media pleading with us to recognize that many of the health problems we are now dealing with can be traced to what we choose to feed our bodies.

Addictive ingredients are intentionally built-in to the foods we crave.  One of the most favored addictive ingredient is SUGAR.  From chips, to pasta sauce, to “healthy energy bars”, sugar has found its way into almost every snack and jarred food item.Pies

Time and time again we’ve proven that Wealth is always chosen over Health by the packaged food industry.

Unless we all become aware of this awful plot we are all pawns in, we are not going to recover our right to live in good health, nor are we going to protect our children from the rising risk of obesity and the negative health effects it guarantees.

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Blood sugar () is the body’s main fuel, with the brain claiming a hefty 20% for itself. That’s why low can leave you feeling exhausted, anxious, irritable and brain fogged.

High blood sugar doesn’t do you any favors either. It punishes the blood vessels in your body — from wide arteries to the tiny, cell-wide capillaries. The result is increased risk of heart attack, stroke, kidney disease, nerve pain, blindness, foot ulcers that won’t heal, and amputations.

Unfortunately, we Americans eat a lot of glucose-raising sugar, with an astounding average of 150 pounds of food-processed sugar added to a person’s diet every year.

The result? Some experts predict that by 2020 half of Americans will be either prediabetic or diabetic! But you don’t have to be part of that half…

Colour Sweets

The message to take from this is that to feel well and stay healthy, you have to keep your blood sugar at an optimal level. And a few simple actions can help you do just that!

Click here to read full article.

Gluten Free Cinnamon Rolls

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At the beginning of each week, I try to make sure I have baked something to satisfy my sweet tooth.  Since I am a low-carb and no sugar person, I have to adapt recipes that appeal to me, like the one below.

Cinnamon, as you know very well if you’ve followed my blog, is a SUPER antioxidant and anti-bacterial food.  Good to consume if you feel a cold coming on, or want to ensure you get your antioxidants for the day.  I happen to absolutely LOVE this spice, and will sprinkle it on bananas, my toast (with a smear of coconut oil), cereal, cocoa, soup and much more.

If you’re like me, you are bound to like this recipe.

Gluten Free Cinnamon Rolls

For the Pan

  • 2 Tb. melted organic grass-fed Butter (or Coconut Oil)
  • 3 Tb. Xylitol
  • 2 c. Almond Flour
  • 1 c. Coconut Flour
  • 4 Tbs. freshly ground Flax Seeds
  • 1/2 c.  Xylitol
  • 1 3/4 tsp. Baking Soda
  • 1/4 tsp. Sea salt
  • 1/4 c. of Flax Meal mixed with 1/4 c. warm Almond milk
  • 3 Large Omega-3 Eggs

Topping:

  • 2 Tbs. melted Coconut Oil
  • 1/2 c. Xylitol + 2 Tbs. organic Cinnamon

Preheat oven to 350º.

Add melted butter and Xylitol to 8 x 8 Pan.

Combine almond flour, 4 Tbs. ground flax, Xylitol, baking soda and salt in a large bowl.

Combine warm milk with the 1/4 c. flax meal. Add this and the 3 eggs to the dough, and mix well.  You want the consistency of cookie dough.GF Cinnamon Rolls 4

Place dough on a sheet of parchment paper coated with oil. Oil your hands to prevent sticking, and press the dough into a rectangle between ½ – 1 inch thick.

GF Cinnamon Rolls 1

Gently spread the melted butter or coconut oil on the dough and sprinkle evenly with Xylitol and cinnamon.

GF Cinnamon Rolls 2

Starting with a long side, roll the dough into a log with the help of the parchment paper.

Using a sharp knife, slice the rolls to desired thickness.

GF Cinnamon Rolls 3

Place rolls in buttered pan side by side.  Brush a little more butter on top.

Bake 30 minutes. Cover with foil and bake another 10-15 minutes.  Remove from oven and allow to cool 30 minutes for perfect texture.

GF Cinnamon Rolls

The rolls will keep several days stored covered at room temp.  They can also be frozen.

~ Bon Apetit! ♥

Prevention of Cardiovascular Disease with Mediterranean Diet

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Primary Prevention of Cardiovascular Disease with a Mediterranean Diet

 
Ramón Estruch, M.D., Ph.D., Emilio Ros, M.D., Ph.D., Jordi Salas-Salvadó, M.D., Ph.D., Maria-Isabel Covas, D.Pharm., Ph.D., Dolores Corella, D.Pharm., Ph.D., Fernando Arós, M.D., Ph.D., Enrique Gómez-Gracia, M.D., Ph.D., Valentina Ruiz-Gutiérrez, Ph.D., Miquel Fiol, M.D., Ph.D., José Lapetra, M.D., Ph.D., Rosa Maria Lamuela-Raventos, D.Pharm., Ph.D., Lluís Serra-Majem, M.D., Ph.D., Xavier Pintó, M.D., Ph.D., Josep Basora, M.D., Ph.D., Miguel Angel Muñoz, M.D., Ph.D., José V. Sorlí, M.D., Ph.D., José Alfredo Martínez, D.Pharm, M.D., Ph.D., and Miguel Angel Martínez-González, M.D., Ph.D. for the PREDIMED Study Investigators

February 25, 2013
Pour on the olive oil, preferably over fish and vegetables.

One of the longest and most scientific tests of a Mediterranean diet suggests this style of eating can cut the chance of suffering heart-related problems, especially strokes, in older people at high risk of them.

The study involved about 7,500 people in Spain. Half had diabetes and most had high blood pressure and cholesterol. They were told to follow a low-fat diet or a Mediterranean one with extra olive oil or nuts. That meant lots of fruit, fish, chicken, beans, tomato sauce, salads and wine.

After nearly five years, those who ate Mediterranean-style had a 30 percent lower risk of major cardiovascular problems compared to the low-fat group.
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olive oil
The traditional Mediterranean diet is characterized by a high intake of olive oil, fruit, nuts, vegetables, and cereals; a moderate intake of fish and poultry; a low intake of dairy products, red meat, processed meats, and sweets; and wine in moderation, consumed with meals. In observational cohort studies, and a secondary prevention trial (the Lyon Diet Heart Study), increasing adherence to the Mediterranean diet has been consistently beneficial with respect to cardiovascular risk.

Participant Selection and Randomization

Eligible participants were men (55 to 80 years of age) and women (60 to 80 years of age) with no cardiovascular disease at enrollment, who had either type 2 diabetes mellitus or at least three of the following major risk factors: smoking, hypertension, elevated low-density lipoprotein cholesterol levels, low high-density lipoprotein cholesterol levels, overweight or obesity, or a family history of premature coronary heart disease.

Beginning on October 1, 2003, participants were randomly assigned, in a 1:1:1 ratio, to one of three dietary intervention groups:

1. a Mediterranean diet supplemented with extra-virgin olive oil,

2. a Mediterranean diet supplemented with nuts,

3. or a control diet.

Results

Baseline Characteristics of the Study Participants

Participants were followed for a median of 4.8 years (interquartile range, 2.8 to 5.8). After the initial assessment, 209 participants (2.8%) chose not to attend subsequent visits, and their follow-up was based on reviews of medical records.

As with many clinical trials, the observed rates of cardiovascular events were lower than anticipated, with reduced statistical power to separately assess components of the primary end point. However, favorable trends were seen for both stroke and myocardial infarction. We acknowledge that, even though participants in the control group received advice to reduce fat intake, changes in total fat were small and the largest differences at the end of the trial were in the distribution of fat subtypes.

The interventions were intended to improve the overall dietary pattern, but the major between-group differences involved the supplemental items. Thus, extra-virgin olive oil and nuts were probably responsible for most of the observed benefits of the Mediterranean diets. Differences were also observed for fish and legumes but not for other food groups.

Read Complete Study Here.

♥

Top 7 Reasons Apple Cider Vinegar Should Be a Part of Your Diet

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Most people in the U.S. associate Apple Cider Vinegar with “Dr. Bragg”, and that’s as it should be.  Dr. Paul Bragg has done more to promote and raise awareness of the numerous health benefits of Apple Cider Vinegar over the past few decades than any other company or individual. I actually buy his Organic Apple Cider Vinegar by the Gallon!  I fill small jars to give to family members with a quick list of benefits.

Dr. Paul Bragg

Born around 1895, Bragg grew up in Washington, D.C. with his parents. In 1921 Bragg and his family, now also including two young daughters, moved to California, where Paul was employed by the YMCA. Around 1926, Paul left his job and became an entrepreneur in the health field, by opening  the “Health Center of Los Angeles” and then, in 1928, “Bragg Health Center”.

Crippled by TB as a teenager, Bragg developed his own deep breathing, water fasts, consumption of organic foods, drinking distilled water, juicing, and exercise to rebuild his body into an ageless, tireless, pain-free citadel of glowing good health.  He was the first to import Juicers to the US, and the first to introduce Pineapple juice to consumers.

Bragg was the inspiration and personal health and fitness advisor to top Olympic stars.  He lived to the age of 85.

Here is a WANT AD from his book on Apple Cider Vinegar that I thought was cute:

 

I love the flavor of Cider Vinegar. I pour a little over steamed greens, dip my fish filets in it, and love salad dressings the include this amazing food.

Apple Cider Vinegar

Bragg’s Organic Apple Cider Vinegar

According to Dr. Bragg and others here are …

 7 Reasons to Include Organic Apple Cider Vinegar in Your Diet:

       1. Apple Cider Vinegar is a great source of Potassium:

Potassium is to our soft tissue what Calcium is to our bones. Potassium is a mineral that has electrical properties when it dissolves in  the blood and so is classified as an electrolyte. It is critical to life as is required for the proper functioning of our cells, including the cells of the heart muscle.

Diets high in potassium may help to protect against hypertension, strokes, and cardiovascular disease.

Tell tale signs of Potassium Deficiency are:

  • Aches and pains in lower back, both muscle and bone
  • Dizziness when straighten up after leaning over
  • Dull morning headache upon rising
  • Hair feels dry and is unmanageable
  • Eyes itch and feel sore at times
  • Extreme loss of mental alertness, forgetting names or places that are on the tip of your tongue
  • Impatience and irritability
  • Nervousness, perhaps periods of depression
  • Insomnia
  • Insatiable Thirst
  • Chills
  • Hands and feet get cold, even in warm weather
  • High Cholesterol Levels
  • Glucose Intolerance
  • Impaired Growth
  • Edema
  • In extreme cases, cardiac arrest

2. Helping Your Body Get Rid of Toxins:

Apple Cider Vinegar helps cells move normal waste from our body. Toxins that are not flushed from the body lodge in the joints and organs.  This protective action of AC Vinegar is called “Acetolysis”.  Waste products are broken down, then made inert.  The organs responsible for eliminating waste are your kidneys, bowel, lungs, and skin… and sometimes they can use a little help.

HOW?  Add 2 tsp. AC Vinegar to 6 ounces of Tomato Juice, and drink between meals once or twice a day.

3.   Relieve Headaches: Headache

HOW?  Add equal parts water and AC Vinegar in a small pot.  Heat until it comes to a slow rolling boil. Remove the pot from stove and placing a towel over your head, lean over just until the fumes are tolerable but strong.  Inhale for about 60 – 80 breaths.

It may take up to 30 minutes of warming the mixture and inhaling to get rid of a Chronic headache.

4. Relieves Dandruff, Itchy Scalp and Dry Hair:

The Malic acid and powerful enzymes in AC Vinegar kill the germs responsible for many scalp and hair problems. These little germs clog our hair follicle openings causing scales.  The result is itching and dandruff.

HOW?  Pour 2 Tbs. of vinegar in a cup. Moisten a cotton ball with water and then soak it in the vinegar. Part your hair in sections and apply the solution directly to the scalp. Leave on for 15 – 30 minutes before shampooing.  This process restores proper pH balance to the scalp.  May need to repeat daily for acute cases.
For maintenance… after shampooing, add a little vinegar to water for the last hair rinse.

5. Relieve Muscle Soreness and Aching Joints:hot stone massage 1

HOW?  Soak in a warm bath to which 1-2 cups of AC Vinegar have been added. Massage your body while in the water starting with your feet.  Continue up the torso, gently squeezing each part, always moving towards the heart.  Start with hands and work up arms and neck, again rubbing towards the heart.

Include your face and scalp in the massage.

6.  Fight Mucus with AC Vinegar:

Many of us suffer from allergies that cause mucus to collect around our sinus cavities, nose and throat.  The irritating nasal drip can be halted with the aid of this miraculous substance.  First, you should discontinue consuming dairy products to decrease mucus.

HOW? Each morning when you rise, drink a glass of water with 1 tsp. local honey and 2 tsp. AC Vinegar mixed in. Sip slowly to get the most benefit.  Repeat sometime during the day. Also use Cider Vinegar in your salad dressings.

7. Younger Looking Skin:Female portrait 3

Washing our face with soap has an alkaline result on the skin, which is not something we want. You want to keep your skin in an acid state for healthy glow. Your skin is made up of protein, water and other minor chemicals. Proteins are very complex chains of amino acids and they are very sensitive to the level of pH surrounding them. When the skin’s proteins react with an acid in a low pH coagulation occurs. The acid destroys the existing tissues so that they can be replaced with new cells.

HOW? Wash your face with very warm water (no soap). Wet a hand towel in very warm water and hold it to your face for 3-4 minutes.  Then soak a wash cloth in a bowl of tepid water that has 3 Tbs. of Cider Vinegar per cup of water, and apply that to your skin. Cover with the hand towel that you have soaked again in very warm water and wrung out. Wait 5 minutes.

Rinse your face with warm water and rub briskly with a clean dry towel.  This will remove the dry skin loosened by the vinegar.

Wow! And that was only half the benefits that Apple Cider Vinegar is known for.

For more information and to purchase Bragg’s AC Vinegar, click here.

~ Be Well! ♥

GLUTEN FREE Does Not Equal HEALTHY!

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Just because a product is Gluten Free, doesn’t mean it’s healthy.

Granted cake isn’t going to be the most nutritious food you’re going to buy, but it doesn’t have to be practically void of nutrition!  Remember that the only carbohydrate foods you should be eating are those with a healthy fiber to carb ratio.

FORMULA:  Fiber x 10 should exceed total Carbs… the larger the difference, the better.Arrowhead cake

Let’s take a look at:

Arrowhead Mills Fudge Brownie Mix

This product is empty, empty calories:

  • The FIRST ingredient is SUGAR
  • The SECOND isn’t much better… RICE FLOUR (another simple carb to spike your blood sugar).. not even raising the bar an inch to Brown Rice Flour
  • And just in case you’re missing sugar about now, the FOURTH ingredients main feature is… what else?  SUGAR!

Seriously, is this a company you want to trust with your health?  Arrowhead Mills is banking on the Media-inspired belief that “Gluten Free” = Healthy.  Well I wish that were so, but no… that doesn’t make a product magically good for you.

They also miss the second boat by not even deigning to add a teeny weenie bit of FIBER to their product to slow down the glycemic effect of all the Sugar and White Flour…  Less than 1 gram!  You’ve got to be kidding.Arrowhead cake ingred

Ingredients: Organic evaporated cane syrup, rice flour, organic dutch cocoa powder, organic chocolate chips (organic cane sugar, organic chocolate liquor [contains traces of milk], organic cocoa butter, soy lecithin, organic vanilla), sea salt, leavening (monocalcium phosphate, baking powder).

I refuse to buy a carb-based product that offers less than 3 grams of fiber/serving.  Usually I’m looking for 4 -5 grams, and less than 30 grams of Carb.

So, put those glasses on  and read those labels!  Don’t let the food industry dictate to us what we eat, start dictating to THEM what you want on the shelf and in your family’s tummies.

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Another popular Gluten Free Company is:

Bob’s Red Mill

Bob's pizza mix 2

 

 

I like some of the organic flours they sell, and even one or two of their mixes.  Let’s take a look at the Pizza Crust Mix.

 

 

 

 

Bob's pizza mix

This product is not bad on protein, a bit high on sodium for 1 serving…almost acceptable Fiber to Carb ratio. The list of ingredients is respectable; they use whole grains for most of the flours. Sugars per serving are pretty good.

Since this is a base for pizza you can add the topping of your choice to influence the final nutritional content. For example, you can easily boost the fiber by including veggies, flax seeds, nuts or chia seeds.  A higher fiber to carb ratio is within reach.

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And one last product…

Lundberg Organic Brown Rice Pasta

It’s difficult to find pasta that’s going to meet our Good Carb Formula.  Pasta’s can’t be nice and smooth if you’re going to keep some of the grain intact in the flour.

So this product is exceptional, since most Pasta has 2 grams of fiber to 35+ grams of carb.  Here we have a respectable 4 grams of Protein, and 4 grams of Fiber to 40 Carb… just on the border.

Once again, you can boost the fiber easily by adding flax seeds, or vegetables to your pasta sauce. A dash of nutritional yeast couldn’t hurt.  ;)

Be vigilant about ingredients in the packaged foods you buy.  Sometimes there are additions you would never expect, like wheat in Salad Dressing!  And please stay away from preservatives and food coloring, not only in your food but also in your cosmetics. PARABENS,  BHT, EDTA,  are in everything!

Read more here.

~ To Your Health! ♥

More Juicing Recipes for Good Health

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One cannot stress enough the fact that if you are juicing for good health, or to hold disease at bay, it is imperative to use ORGANIC produce.

Not only is it free from toxic chemicals, but tests show that organic produce has higher nutritional value than conventionally grown produce. Chemicals are both harmful, but they also deplete antioxidants from your body… (they are used up neutralizing the chemicals side effects!)

Also, please read about the type of Juicer that will preserve the enzymes in foods.  If you use a cheap juicer that generates heat, it will break down the very nutrients you are juicing to consume!fruit

Click here for a review I wrote on the types of Juicers.

RECIPE #1

Posted on the American Cancer Society’s CSN page:fresh_veggies

  • 3 medium organic Carrots
  • 1 organic Granny Smith Apple
  • 1 stalk organic Celery
  • 1 handful organic Parsley
  • 2 organic Kale leaves
  • 3/4″ chunk of Ginger (or to taste)

After juicing, add:

  • 2 Tbs. freshly ground Flax seeds (FIBER!! to reduce glycemic load)
  • 1 Tbs. Barleans Greens (or any green powder)
  • 1 Tbs. Fermented Soy or Whey Protein Powder (beware of ones with added sugar or other unnecessary ingredients)

Stir well and enjoy!

RECIPE #2healthy_juice

This recipe is referred to as “The Colon Cleanser“:

  • 2 organic Granny Smith, McIntosh, or Golden Delicious apples
  • 1 bunch organic Spinach
  • 1 handful organic Parsley
  • 1/4 sm or med. organic Lemon (with peel)

Happy Juicing! ♥

Frittata Crackerwich !

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I posted the Zucchini Frittata in my post about Santa Rosa a couple of weeks ago.  Today I decided to make the recipe using julienned broccoli stems and carrots. I also added:

  • 1/2 tsp. Baking soda
  • 1/4 c. of Rye flour
  • 1/4 tsp. dried Dill
  • and omitted the Mushrooms

Fry the veggie shreds and tomato in a sauce pan over medium heat for 10 minutes, stirring.  Add 2 tsp. Organic Virgin Olive Oil when done, and stir. Add to eggs, parsley, green onions.  Stir in together flour and baking soda, with spices and add to mixture, stirring until incorporated.

Bake at 400º for 17 minutes in a 9 x 11 baking dish.

So you’ve made the Veggie Frittata, served it with a salad and slice of gluten-free millet chia bread… how to eat the leftovers?

veggie Frittata2

One of my favorite lunches is a crackerwich® stack!

Today I was in the mood for an Avocado-Tomato-Green Onion crackerwich®, and all it needed was a savory slice of frittata to make it perfect.

Frittata avocado stack

You an add a smear of Vegenaise, or some lightly sautéed mushrooms or whatever healthy topping you can think of!

~ Enjoy! ♥

What Breast Cancer Survivors Need to Know About Osteoporosis

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The National Cancer Institute reports that one in eight women in the United States (approximately 13 percent) will develop breast cancer in her lifetime. In fact, next to skin cancer, breast cancer is the most common type of cancer among U.S. women.

bone_xray

The Impact of Breast Cancer

Although the exact cause is not known, the risk of developing breast cancer increases with age. The risk is particularly high in women age 60 and older. Because of their age, these women are already at increased risk for osteoporosis. Given the rising incidence of breast cancer and the improvement of long-term survival rates, bone health and fracture prevention have become important health issues among breast cancer survivors.

Osteoporosis often can be prevented. It is known as a silent disease because, if undetected, bone loss can progress for many years without symptoms until a fracture occurs. Osteoporosis has been called a childhood disease with old age consequences because building healthy bones in youth helps prevent osteoporosis and fractures later in life. However, it is never too late to adopt new habits for healthy bones.

The Link Between Breast Cancer and Osteoporosis

Women who have had breast cancer treatment may be at increased risk for osteoporosis and fracture for several reasons. First, estrogen has a protective effect on bone, and reduced levels of the hormone trigger bone loss. Because of chemotherapy or surgery, many breast cancer survivors experience a loss of ovarian function and, consequently, a drop in estrogen levels. Women who were premenopausal before their cancer treatment tend to go through menopause earlier than those who have not had breast cancer.

Studies suggest that chemotherapy also may have a direct negative effect on bone. In addition, the breast cancer itself may stimulate the production of osteoclasts, the cells that break down bone.

Osteoporosis Management Strategies

Several strategies can reduce one’s risk for osteoporosis or lessen the effects of the disease in women who have already been diagnosed.

Nutrition: Some studies have found a link between diet and breast cancer.  As far as bone health is concerned, a well-balanced diet, high in fiber and low in fat, rich in calcium and vitamin D3 is important.

Supplements can help ensure that the calcium requirement is met each day. The Institute of Medicine recommends a daily calcium intake of at least 1,000 mg (milligrams) for men and women up to age 50. Women over age 50 and men over age 70 should increase their intake.

Vitamin D3 plays an important role in calcium absorption and bone health. Food sources of vitamin D include egg yolks, saltwater fish, and liver. Many people, especially those who are older or housebound, may need vitamin D3 supplements to achieve the recommended intake.

walking w dogs

Exercise: Like muscle, bone is living tissue that responds to exercise by becoming stronger. The best activity for your bones is weight-bearing exercise that forces you to work against gravity. Some examples include walking, climbing stairs, weight training, and dancing. Regular exercise, such as walking, may help prevent bone loss and will provide many other health benefits. Recent research suggests that exercise also may reduce breast cancer risk in younger women.

Healthy lifestyle: Smoking is bad for bones as well as the heart and lungs. Women who smoke tend to go through menopause earlier, resulting in earlier reduction in levels of the bone-preserving hormone estrogen and triggering earlier bone loss. In addition, smokers may absorb less calcium from their diets. Some studies have found a slightly higher risk of breast cancer in women who drink alcohol, and evidence suggests that alcohol can have a negative effect on bone health. Those who drink heavily are more prone to bone loss and fracture, because of both poor nutrition and an increased risk of falling.

Bone density test: A bone mineral density (BMD) test measures bone density in various parts of the body. This safe and painless test can detect osteoporosis before a fracture occurs and can predict one’s chances of fracturing in the future. The BMD test can help determine whether medication should be considered. A woman recovering from breast cancer should ask her doctor whether she might be a candidate for a bone density test.

Resources

NIH Osteoporosis and Related Bone Diseases ~ National Resource Center

Website: http://www.bones.nih.gov
Phone: 202-223-0344
Toll free: 800-624-BONE (2663)

For more information on breast cancer, visit:

National Cancer Institute

Website: http://www.cancer.gov
Toll free: 800-4-CANCER (800-422-6237)

Sweet Potato ‘n Apple Pancakes – Gluten-free, Non-Dairy, No Sugar!

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It’s a sunny, but cold Saturday morning in the Bay Area.  We’ve had a day of very heavy rainfall, and then scattered showers on and off the past few days.  Some of my backyard flowers are hesitant to admit Winter is just around the bend…

blooms in winter

and to my surprise our tomato plant is stuck wondering what to do now!?

tomatoes in December

The cats, however, have been preparing for some weeks.. and my once well-coiffed Basheera has turned into an explosion of fur!

Basheera Nov 2012

On this morning, I decided to make a Gluten Free version of pancake that I have not attempted before, using buckwheat flour. I have a number of small Fuji apples that I need to consume this week, so one of them agreed to provide the crunch in this recipe.

Hoda’s Gluten-Free Sweet Potato ‘n Apple Pancakes

You can make this recipe with Oat flour if you prefer.  I like the higher fiber content of Buckwheat and the complex flavor it adds to baked goods.  This recipe also works beautifully with Pumpkin in place of Sweet Potato.

  • 1 large organic Omega-3 Egg
  • 1 c. organic Buckwheat Flour (or Oat)
  • 2 Tbs. virgin Coconut or Olive Oil
  • 1/2 c. canned or freshly mashed Sweet Potato
  • 1-1/2 Tbs. XylaSweet
  • 1 Tbs. Aluminum-free Baking Powder
  • 1 Tbs. freshly ground Flax Seeds
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Nutmeg
  • 1 tsp. organic Cinnamon
  • 1 small organic Apple, cored and chopped fine
  • 1 Tbs. organic grass-fed Butter (or Coconut Oil) for pan

sweet potato pancakes1

Mix the wet ingredients together in a bowl, until well incorporated.

sweet potato pancakes2

 

Add dry ingredients and mix well.

Heat a griddle on med-high. Smear with a little butter.  Scoop batter with a 1/2 c. scoop or measuring cup onto griddle.

 

sweet potato pancakes3

Cook until bubbles appear on top, then flip and cook another 3-4 minutes or until done.

sweet potato pancakes4

Enjoy with Xylitol-sweetened Apricot Jam (I like the Nature’s Hollow brand) or Maple Syrup. 

sweet potato pancakes5

Fluffy , Healthy and Satisfying!

sweet potato pancake 6

~ Bon Apetit! ♥