Recipe - Stewed Spice Pears in Red Wine

Serves 4 to 6
This sweetly scented dessert is a light way to end a filling meal,and is also perfect for those who'd like to limit their intake of sugar.

Ingredients
5 large bosc pears
1/3 cup dry red wine
1/3 cup apple juice
1/4 lemon, cut into small bits, including the rind
6 whole cloves
1 small cinnamon stick, broken in half
1/4 teaspoon ground nutmeg or allspice
1 tablespoon cornstarch, dissolved in 3 tablespoons water

Stem the pears and cut them into quarters lengthwise. Core them and divide the quarters in half again lengthwise. In a deep saucepan, combine all the ingredients except the cornstarch and pears.

Over very low heat, bring the mixture to just under a boil. Slowly pour in the dissolved cornstarch, then stir in the pear slices. Cover and simmer over very low heat until the pears are tender, stirring occasionally.

When the pears are done, they should be easily pierce with a fork, but still firm enough to retain their shape. This will take from 25 to 45 minutes, depending on their size and ripeness. Serve just warm.

By: Fidyl
"Live Simply So That Others May Simply Live"
http://groups.yahoo.com/group/SoFlaVegans/

Natural Remedies for Holiday Heartburn

When we eat, food normally enters the stomach and a band of muscle at the end of the esophagus (called the lower esophageal spincter) closes off the esophagus. Heartburn can occur when this muscle doesn’t properly close and the acidic contents of the stomach backs up into the esophagus causing irritation and pain.

There are several reasons why the holiday season is an especially bad time for heartburn:

* Holiday foods are fatty, which increases acid secretion and slows stomach emptying.
* The stress of Christmas shopping can contribute to heartburn.
* Eggnog, fruitcake, butter cookies, and other carb-laden holiday foods also increase our production of tryptophan, the amino acid that makes us feel sleepy. People get stuffed and they go lie down, allowing stomach acid to flow up into the esophagus.

If you simply must indulge, here are some natural remedies that can help ease heartburn:

Digestive Enzymes
A full stomach can put extra pressure on the lower esophageal sphincter and increase the chances that food will reflux and cause heartburn. Digestive enzyme supplements contain enzymes that help break down food and aid digestion. Digestive enzyme supplements taken before holiday meals, prevent heartburn and that sluggish, stuffed, just-want-to-lie-down feeling.

Digestive enzyme supplements are usually a combination of enzymes that break down protein (protease), break down carbohydrates (amylase), and break down fats (lipase). Some suggestions on what to look for in an enzyme supplement:

* Ratios of the different enzymes vary. For holiday heartburn, a supplement with the highest ratio of lipase might be most effective.
* Avoid supplements that only contain proteases. Too much protease can break down lipase, impairing fat digestion.
* Steer clear of formulas that contain hydrochloric acid, betaine hydrochloride, or ox bile. The extra acidity can worsen symptoms.
* Look for capsule form.
* Digestive enzymes must be taken approximately 15 minutes before meals with a glass of water.

People taking blood thinners such as warfarin should avoid digestive enzymes. Pregnant or nursing women, or people with ulcers, cystic fibrosis, liver or kidney disease should only take digestive enzymes under the supervision of a health care professional.

Chewable DGL
DGL, short for deglycyrrhizinated licorice, is licorice with the glycyrrhizin portion removed, because glycyrrhyzin can raise blood pressure and promote water retention.

DGL is considered to be an antacid alternative. But instead of blocking acid production, DGL stimulates the production of mucin, which coats and protects the esophagus, stomach and intestinal lining. DGL also improves blood flow to the lining of the digestive tract and helps form new protective cells. Some studies have also shown that it can help inhibit the growth of potentially harmful stomach bacteria, such as helicobacter pylori (although it shouldn’t be used alone to treat H. pylori infections.)

The best form of DGL for heartburn is the chewable tablets. Typically 1 to 2 tablets are taken 15 minutes prior to meals, and they should be chewed thoroughly to be effective.

Aloe Vera Juice
The juice from the aloe vera plant is another natural home remedy that is used to soothe an irritated esophagus. It has a long history of use in Europe as a natural home remedy to relive heartburn.

A typical dose is 1/4 cup of aloe vera juice approximately 20 minutes before a meal.

It should NOT contain any aloe latex, aloin, or aloe-emoin compounds, substances in the aloe plant that are very powerful laxatives. Aloe gel should not be taken directly from the plant as a home remedy, as the gel can be contaminated with the latex. Only gel/juice preparations specifically for internal use should be used.

If heartburn persists or if you experience it frequently, call your doctor. Heartburn may be a symptom of a more serious digestive condition called gastroesophageal reflux disease. A burning sensation in the chest can also be a sign of a heart attack. If you’re not sure, go to the emergency room immediately, especially if you experience shortness of breath, lightheadedness, dizziness, cold sweat, nausea, or pain in your shoulders or neck.

Drinking water

What are the recommended servings of water per day?
Although the data regarding optimal water intake is unclear, as a guide to ensure adequate hydration under normal circumstances, we recommend:

* Women: Drink 8 cups (64 oz./approx. 2 liters) per day
* Men: Drink 12 cups (96 oz./approx. 3 liters) per day

The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.

Why should you drink water?

* It is an essential nutrient and makes up > 60% of adult body weight
* It is needed for all body functions, such as nutrient digestion, absorption, transport, and metabolism
* It aids in body-temperature maintenance
* It is vital to electrolyte balance
* Water contains no calories or fat
* May help with weight loss by acting as a natural appetite suppressant
* Prevents complications from dehydration, such as headache or fatigue
* May benefit people with respiratory diseases by thinning mucous secretions that worsen asthma
* May help people who experience recurrent urinary tract infections by increasing their urine flow
* May help reduce cancer risk of the colon, kidneys, bladder

How much water do you need?

The equivalent of 8 cups of water for women and 12 cups of water for men is the minimum amount of fluid recommended daily to replace water losses under conditions of moderate activity, mild temperature, and altitude.

Dehydration

Too little water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can make you tired. Signs and symptoms of dehydration include:

* Excessive thirst
* Fatigue
* Headache
* Dry mouth
* Little or no urination
* Muscle weakness
* Dizziness
* Lightheadedness

Drinking Too Much Water

* Drinking too much water is uncommon but may lead to hyponatremia, a condition in which excess water intake dilutes the normal amount of sodium in the blood
* Symptoms of water intoxication include nausea, vomiting, fatigue, and confusion
* Check with your doctor or a registered dietitian if you're concerned about drinking too much or too little water

Chlorine and Lead

Chlorine and lead are the two most common contaminants in tap and some bottled water. Although it may serve an important role in a public water supply, chlorine is a strong oxidizing agent and may increase the risk of heart disease and certain cancers. Small amounts of lead may be toxic, especially in infants, children, and pregnant women. The following are some ideas to increase the likelihood that your drinking water is safe:

* Use a quality bottled water
* If bottled water is too expensive for regular use, get into the habit of flushing your kitchen faucet daily by letting water run for about three minutes
* Have tap water tested to see if impurities exist
* State and local health departments often do free tests for bacterial contamination
* To find out about toxic substances, such as lead, arsenic, and high levels of chlorine, use a private testing lab
* A home purifying/filter system can help
* A home water distillation system may produce the purest water.

Ideas to Increase Water Consumption

1. Keep a pitcher of herbal iced tea in the fridge.
2. Add fresh lemon or lime to juice to water.
3. Drink hot herbal tea.
4. We do not recommend drinking sodas because they are void of essential nutrients.
5. We do not recommend drinking juices because they are high in calories and usually lack the fiber of whole fruit.
6. Drink a glass of water with each meal and between each meal.
7. Take water breaks instead of coffee breaks.
8. Substitute sparkling water for alcoholic drinks at social gatherings.
9. Carry water in your car.

A New Food Pyramid - The Healing Foods Pyramid

From University of Michigan Health System
Healthy and Healing Foods
The University of Michigan Integrative Medicine Clinical Services (UMIMCS) has unveiled its Healing Foods Pyramid, which emphasizes foods known to have healing benefits, plant-based choices, variety and balance, support of a healthful environment, and mindful eating.

Drink Enough Water
This Healing Foods Pyramid begins with a foundation of water. A rainbow of fruits and vegetables is followed by whole grains, then legumes, healthy fats, dairy, eggs, lean meats, fish and seafood, seasonings such as herbs, onions, and garlic, then accompaniments including alcohol, dark chocolate and tea. A final category remains empty, awaiting the user’s addition of food healing to that individual, to be consumed occasionally, thus personalizing each pyramid.

Food Choices
The Healing Foods Pyramid offers daily, weekly and optional choices that can be mixed and matched to accommodate most people, whether they are free of health challenges, vegetarian or have specific dietary needs. In the interactive, web-based version, a click on a category immediately takes the user to Facts About guidelines that specify serving sizes, the recommended frequency to eat the foods or drink the beverages, information about the health benefits and concerns of each of the categories. The Healing Foods Pyramid is available online.

Monica Myklebust, M.D., director of UMIMCS, and Jenna Wunder, MPH, RD, dietitian for UMIMCS, developed the pyramid based on research findings from many reputable studies. They encourage people to use the Healing Foods Pyramid guidelines as part of a healthy, balanced lifestyle that integrates mind, body, spirit, and emotion.

Healing Foods
“We have included only those foods known to have healing benefits or to contain essential nutrients. Often nutrients are best assimilated in the form of whole foods, in their natural state,” Myklebust says. “We hope this pyramid will serve as a practical guide to healthy eating. We encourage a celebration of abundance, variety and nourishment.”

“Contemporary eating habits often rely too heavily on processed foods,” Wunder says. “Such diets often include not enough whole grains or fruits and vegetables and simply can’t produce the same health benefits as those recommended in the Healing Foods Pyramid,” she says. “We recommend minimizing processed foods and those foods with ingredient names too long to pronounce.”

Guidelines
The guidelines for the category of fruits and vegetables suggest two to four servings a day of fruit, along with at least five servings a day of vegetables. While low in calories, these foods are abundant in fiber, vitamins, minerals, phytochemicals and antioxidants. Consuming them may reduce the risk of cancer, obesity, heart disease, arthritis and diabetes, according to documents accompanying the Healing Foods Pyramid. Its Facts About Fruits and Vegetables information explains antioxidants, phytochemicals, considerations of pesticides and organic choices.

Other recommendations include:

* Water: 64 - 96 ounces daily
* Grains: four to 11 servings daily, emphasizing whole grains
* Legumes including soy: two to five servings daily
* Healthy fats: three to nine servings daily
* Seasonings: a variety of spices, herbs and alliums daily
* Dairy: one to three servings daily, emphasizing low-fat choices (optional)
* Eggs: up to one daily, except for people with high cholesterol whose dietary cholesterol consumption is limited (optional)
* Fish and seafood: two to four servings weekly, emphasizing high in omega-3 fatty acids (optional)
* Lean meats - one to three servings weekly (optional)
* Accompaniments: alcohol, dark chocolate and teas
- Alcohol: up to one to two servings daily (optional) Recommendations are dependant on age and specific health history. The guidelines note that alcohol consumption has risks, but it also may decrease the risk of stroke caused by blocked blood vessels and may lower the risk of coronary artery disease and heart attack. The guidelines do not encourage people to start drinking, but they point out that for people who are able to consume alcohol in moderation, it may have health benefits.
- Dark chocolate: up to seven ounces weekly (optional)
- Tea: two to four cups daily

“The Healing Foods Pyramid is a practical tool that supports healthy food choices and teaches people that it feels good to eat well,” Myklebust says.

More Information About UMIMCS

Source: University of Michigan Health System

Heart Disease - Reduce your Risk Factors

Eating for a Healthy Heart

How to Reduce your Risk Factors for Heart Disease with Dietary Changes
First, the bad news: Maybe you just came from the doctor’s office. Your cholesterol is a too high, your blood pressure is up, you weigh 30 pounds more than your should and you don’t remember the last time you exercised. Your doctor told you that if you don’t do something soon, you are at risk for suffering a heart attack. Don’t feel like you are alone. According to the Center for Disease Control, heart disease is the leading cause of death in the United States. Heart disease rates are growing around the rest of the world, too.

Here is the good news: You can make lifestyle choices that will help to restore your good health and reduce those heart attack risks. If you smoke, you can get help to quit. If you need exercise, you can find many ways to add activity to your daily routine. If your diet is not so good, you can change that too.

Your Heart and the Foods You Eat
These things we know. A diet high in saturated fats, especially from red meat, will raise your cholesterol and that is a risk factor for heart disease. Obese people are more likely to have heart disease. A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.

We also know this. Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. Here’s what you need to do:

Eat Fish
Salmon, herring, and sardines are all great sources of Omega 3 essential fatty acids. Other fish are good too. Omega 3 essential fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.

Choose Healthy Oils and Fats - There are different types of fats you need to learn about.

Saturated fats increase your risk of heart disease and are found in meat, butter, and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts, and seafood for their main protein sources.

Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.

Poly unsaturated fats come in two types, called Omega 3 essential fatty acids, and Omega 6 essential fatty acids. Omega 6 essential fatty acids are found in corn and other vegetable oils. These essential fatty acids are important, but we tend to get too many of them and not enough of the Omega 3s. Fish are the best source for Omega 3 essential fatty acids, but obviously fish oil wouldn’t be such a good tasting choice for cooking or for making dressings. Walnuts, flax seed, and canola oil are all good sources of Omega 3 essential fatty acids. They all make better choices than corn oil, sunflower oil, and safflower oil, which all contain mostly Omega 6 essential fatty acids. Canola oil is the best choice for sautéing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.

Get Plenty of Fiber
Water-soluble fiber like the fiber found in oats and oatmeal will help to control your cholesterol. Fiber found in whole grain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.

Add Soy
Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy-beans, or use soy flour in recipes.

How to Reduce your Risk Factors for Heart Disease with Dietary Changes

Choose Healthy Carbohydrates
Stay away from sugary foods like candy, cookies, cakes, and pastries. A high sugar diet will increase your triglycerides and won’t help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.

Choose Healthy Proteins
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohdrates and fats.

While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When you eat red meats, choose low fat cuts and remember that one serving is only about 2 to 3 ounces. Eat fish at least 3 times per week and eat plant proteins every day.

Use Healthy Cooking Methods
Sautéing and stir-frying with a little olive oil or canola oil are great methods, but don’t dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings.

Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully. A lot of canned foods contain huge amounts of sodium.

Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as 5 slices of bread. Read Balancing Proteins, Fats, and Carbohydrates to get a better idea of healthy portion sizes.

As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.

Drink Water

Water is often overlooked when we talk about nutrition and health. We need water so much that we could only live a few days with no water intake of any kind.

Where do we get water? We get some from the food we eat, maybe up to 20% of the water we need comes from food. The beverages we drink contain water too, just stay away from the sugar sweetened drinks that have a lot of calories and no nutrition. Of course, the best source of water is plain drinking water. Water has no calories, it's readily available, and water is cheap.

Water is often over-looked as a nutrient. It has been my experience that people who do not drink enough water often feel lethargic, have headaches, muscle aches and cramps. Many people do not know how much water they really need during a day. If you are getting enough water, your urine should be very light colored (almost clear) and you probably will be urinating more frequently than you are used to.

Although you can get some of your water need from the foods you eat, the best source for water is plain, fresh drinking water. Herbal (non-diuretic) teas, low-sugar soy beverages, rice beverages and milk are also good sources. Fruit juices are OK unless they have added sugar. Sugary soft drinks, canned or dry soups with high levels of sodium, caffeinated coffee or tea, and alcoholic beverages aren't as good.

There are some occasions when drinking too much water can be a problem:

* If you have any kidney or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day.

* Don't drink all of the water you need per day in one sitting. Divide the amount you need and drink that amount throughout the day. This is especially important if you engage in lots of heavy exercise.

* Infants should be given just formula or breast milk unless your pediatrician tells you otherwise.

Recipe - Banana Bread

12 servings

Native to the Caribbean and Central America, bananas are one of America's favorite fruits. They are rich in potassium, one banana contains 450 mg, one-fifth of the adult daily requirement, and offer a fair share of magnesium (33 mg), too. In addition, bananas help to strengthen the stomach lining and are good for soothing indigestion. Most banana bread recipes are saturated with butter and sugar. This one uses a small amount of canola oil instead, which is much better for your heart, and honey, which of course means lots of flavor. Don't use regular whole-wheat flour. It is too heavy for this recipe. Look for whole-wheat pastry flour instead.

Ingredients:
3 very ripe bananas
1/2 cup honey
3 tbsp canola oil, plus a little more for oiling the loaf pan
1 tsp pure vanilla extract
1 1/2 cups whole-wheat pastry flour
1 1/2 tsp baking soda
1/4 tsp salt
3/4 cup chopped walnuts or pecans

Instructions:
1. Heat the oven to 350 degrees. Lightly oil a loaf pan.

2. Mash the bananas and mix with the honey, canola oil and vanilla extract.

3. Stir together the whole wheat pastry flour, baking soda and salt. Add the nuts.

4. Blend the two mixtures and spoon into a lightly oiled loaf pan. Bake for 40 minutes, or until center is set.

Nutritional Information:
Per serving:
200 calories
8 g total fat (1 g sat)
0 mg cholesterol
32 g carbohydrate
3 g protein
3 g fiber
203 mg sodium

Recipe - Squash Pie

8 Servings

The glowing colors and the smooth texture of cooked winter squash are evocative of winter feasts, home and the holidays. These sturdy gourds have been around since long before the Pilgrims shared their first Thanksgiving with Native Americans. Squash is believed to have been eaten as long ago as 5,500 BC. The winter squash family boasts a bewildering number of varieties, from acorn to Hubbard, the most recognizable of which is probably the pumpkin. But despite great differences in shape, size and the external color of their hard skins, most can be treated the same in the kitchen, baked, pureed, or as a component of soups and stews. Perhaps best of all is the rich nutritional value they have in common. Beta carotene, potassium and fiber are just some of their most notable assets. With a nutty and often sweet taste and a smooth texture, winter squash is good and good for you.

Ingredients:
1 recipe for Easy Pie Crust (two 9" crusts, available on My Optimum Health Plan)
1/2 cup raw cashew pieces
1 cup water
4 1/2 tablespoons cornstarch or arrowroot
6 cups cooked puréed winter squash (buttercup, banana, or Hubbard)
1/2 cup white sugar
1/2 cup light brown sugar, packed
4 tablespoons brandy
1 1/2 teaspoons cinnamon
3/4 teaspoon powdered ginger
1/2 teaspoon ground cloves
3/4 cup walnuts, chopped

Instructions:
1. Preheat oven to 400 degrees F.

2. In a blender, grind the cashew pieces until very fine. Add the water and blend on high speed for 2 minutes. Add the cornstarch or arrowroot powder and blend on low speed for 30 seconds.

3. In a large mixing bowl, combine the squash purée, sugars, brandy, and spices.

4. Add the cashew mixture to the squash and mix well.

5. Divide the pie filling equally between the two pie crusts. Top with the chopped walnuts. Bake the pies for 50-60 minutes until lightly browned, cracked, and well-set.

7. Remove the pies from the oven, cool, then refrigerate overnight to allow filling to firm up. Serve cool or at room temperature.

Nutritional Information:

Per serving:
200 calories
6 g total fat (1 g sat)
0 mg cholesterol
34 g carbohydrate
3 g protein
3 g fiber

Recipe - Stir Fried Bean Sprouts

4 servings

Mung beans are small dried green beans with yellow flesh. Like all beans, they're rich in protein, calcium, phosphorus and iron, but they're mainly grown for sprouting. Mung bean sprouts have long been a familiar ingredient in many Asian dishes. Traditional Chinese medicine maintains that mung beans have a "heat-clearing, toxin-resolving" effect that eases conditions such as diarrhea and painful swelling.

Ingredients:
1 pound fresh mung bean sprouts
1 tablespoon canola oil
3 scallions, split lengthwise and cut into 1-inch strips
1 tablespoon finely chopped fresh gingerroot
1/2 teaspoon light brown sugar
Salt to taste
Red pepper flakes, natural soy sauce or rice vinegar

Instructions:

1. Wash, drain and dry the bean sprouts in a kitchen towel or paper towels.

2. Heat the canola oil in a wok or skillet; add the scallions and ginger, and stir-fry over high heat for a few seconds. Then add the bean sprouts and stir-fry for 1 minute. Do not overcook; sprouts should remain crunchy but lose their raw bean taste.

3. Add the brown sugar and salt to taste. Mix well and serve. Add pinches of red pepper flakes or dashes of natural soy sauce and rice vinegar for additional flavor.

Nutritional Information:

Per serving:
70 calories
4 g total fat (0 g sat)
0 mg cholesterol
8 g carbohydrate
4 g protein
2 g fiber
250 mg sodium

Is Your Cookware Safe?

Here's a good tip from health experts, take a quick look at your cookware and be sure it's safe. Metals like aluminum and copper can get into foods once pans become worn from use, and while trace amounts of these minerals are good for you, too much can lead to memory problems, or worse! So examine your aluminum and copper pans for pitting, scratching, and other sign of wear. When in doubt, play it safe and replace them.

It's also a good idea to give your one-stick pans a look-over. While the slick surface is perfect for lower fat cooking, if the non-stick coating is starting to peel or flake, it's time to throw it out. Cast iron and stainless steel cookware are among the most durable, and experts say these metals pose no risk when scratched or worn, but do check handles and other parts to make sure they're firmly attached. Finally, inspect glass or pottery cooking and baking dishes for cracks and chips. Such crevices make the pans hard to clean, so you may want to replace them, too. Now you're not only cooking smart, you're cooking safe!

Recipe - Gingered Pumpkin Pudding

Makes 4 servings

Even though the sight, smell, and taste of pumpkins may seem oh-so-autumn, you don't have to wait until the leaves turn to enjoy this tasty recipe. Keep some canned pumpkin, an excellent source of vitamin A, on the shelf year-round to enjoy this treat in any season!

Ingredients:
1 cup canned pumpkin
3/4 cup whole milk
1 large egg, lightly beaten
1 tablespoon light brown sugar
3/4 teaspoon orange or lemon extract
1 teaspoon grated fresh ginger
1/4 teaspoon ground cinnamon
Pinch of salt
4 teaspoons whipped reduced-fat cream cheese

Instructions:
Preheat the oven to 350°F. Coat four 6-ounce custard cups with cooking spray; set on a sturdy baking sheet.

In a medium bowl, whisk together the pumpkin, milk, egg, brown sugar, extract, ginger, cinnamon, and salt. Pour into the custard cups. Bake for 30 to 35 minutes, or until a knife inserted in the center of a pudding comes out clean.

Serve warm or chilled, topped with a dollop of the cream cheese.

Cranberries For A Heart Healthy Holiday

With the holiday season just around the corner, cranberries will start to make their yearly appearance for the holidays. Their tangy flavor and bright red color make them a favorite this time of year (it's also when they're most plentiful, as their peak season runs from October to December).

But flavor and color aside, there's another reason to enjoy cranberries, they're incredibly nutritious and great for your health. You can even make them part of your diet year-round!

The Remarkable Antioxidant Power of Cranberries
Article contributed by Brian Williams

Studies have found that cranberries reduce the risk of heart disease. Most recently, a study presented at the annual congress of the International Union of Physiological Sciences in March/April 2005 found that pigs with atherosclerosis (a primary causes of heart disease) that received a daily dose of cranberry powder had restored blood vessel health.

Other studies have also found that people who drink cranberry juice have higher levels of good (HDL) cholesterol and may have improved blood vessel function.

Antioxidant Powerhouses

Cranberries are a rich source of antioxidants, according to the Cranberry Institute, a trade association for cranberry growers. In a study funded by the Institute it was found that Cranberries contained the most antioxidant phenols compared to 19 commonly eaten fruits. Other studies also rank cranberries as leaders in phenolic compound content. These antioxidants may play a role in helping to prevent heart disease and certain cancers.

Cranberries Fight Cancer
Certain compounds in cranberries have been found to be toxic to many cancer tumor cell lines, including, Lung cancer, Cervical cancer, Prostate cancer, Breast cancer, Leukemia. One study, for instance, published in the June 2004 Journal of Nutrition, found that whole cranberries inhibit prostate, skin, lung and brain cancer cells. Experts believe a compound in the whole cranberry (not just the juice) is responsible for this effect.

Unique "Anti-Adhering" Properties
Whole cranberries can be used in place of other berries in muffins, breads, cereals and more.

Cranberries possess a unique ability to inhibit bacteria, including E. coli, from adhering to the urinary tract. This is why cranberry juice is often recommended to prevent urinary tract infections (UTIs). Cranberries also contain hippuric acid, which is antibacterial and helpful for warding off UTIs.

But cranberries' anti-adhering properties are helpful for much more than your urinary tract. A study published in the October 2004 issue of the Journal of Science, Food and Agriculture found that an antiviral compound in cranberries called proanthocyanidin A-1 inhibits the herpes virus from attaching to and penetrating the genitals.

Likewise, a compound in cranberries is known to keep Helicobacter pylori, the bacteria that causes most gastric ulcers, from adhering to the cells of the stomach lining.

Cranberries and Your Teeth
A study published in Critical Reviews in Food Science and Nutrition in 2002 found that compounds in cranberry juice are great for your oral health. They help to dissolve aggregates formed by many oral bacteria while decreasing the level of Streptococus mutans, the major cause of tooth decay.

Tasty Cranberry Recipes to Try During the Holidays
The best part about all of this is that cranberries are not, like some health foods, hard to swallow. In fact, they add a unique, tart flavor to all kinds of dishes, including these three recipes for everyone's holiday favorite: cranberry sauce. Enjoy!

Traditional Cranberry Sauce (No Sugar Added!)
Recipe from The World's Healthiest Foods

Ingredients:

* 1 12oz bag of fresh or frozen cranberries
* 1 cup fresh orange juice
* 1 tsp minced fresh ginger
* 1 tsp minced orange zest
* 1/4 tsp cinnamon
* 1/2 cup crushed pineapple
* 1/2 cup honey

Directions:
* Bring orange juice, ginger, zest and cinnamon to a boil on high heat in a medium saucepan.
* Rinse cranberries and add once liquid is boiling. Reduce heat to medium and cook uncovered for about 10 minutes.
* Add crushed pineapple and honey. Remove from heat and cool.

Spicy Cranberry Sauce
Recipe from The Cranberry Lady

Ingredients:
* 1 1/2 cups water
* 1 orange (including juice and finely chopped rind)
* 2 cups sugar
* 1 piece stick cinnamon
* 4 cups fresh or frozen cranberries

Directions:
* Cook first 4 ingredients together for 5 minutes.
* Add cranberries. Cook until the berries stop popping.
* Cool without stirring.

Cranberry Chutney
Recipe from the Wisconsin State Cranberry Growers Association

Ingredients:
* 2 cups chopped Braeburn apple
* 2 cups whole cranberries
* 1/4 cup chopped onion
* 3/4 cup brown sugar
* 1/2 cup golden raisins
* 1/2 cup white vinegar
* 1/2 tsp. chopped garlic
* 1 medium red pepper chopped
* 1 Tbsp grated ginger root (or 1 tsp ground ginger)

Directions:

* Combine all in a non-aluminum kettle.
* Simmer until all fruits and vegetables are tender, about 20-30 minutes.
* Stir often to prevent scorching.

Why dried fruits higher in sugar content

Sometimes sugar is added to dried fruits like cranberries because they are so tart, very few people would eat them. Dried fruits may have more calories and sugar because they are missing the water that would take up less space. For example, 1 cup of grapes has about 60 calories, but a cup of raisins has over 400 calories. This doesn't happen because the raisin company added sugar, it happened because without the water, the raisins take up a lot less space. You can fit more raisins into one cup. That doesn't mean each raisin has more calories and fruit-sugar than grapes, in fact each grape has the same number of calories and the same amount of natural fruit-sugar as each raisin.

Mariani has some dried fruits without sugar. Make sure to read labels before you buy the dried fruits.

Recipe - Potato Pancakes

8 pancakes

I have made these at the house of a friend who gives a party featuring potato pancakes every year. He loves making them and gets really creative, tossing in hot sauce or different herbs. You can be as creative as you like with yours. Mine are a simple version, and I like to serve them with fresh applesauce.

Ingredients:
3 large Idaho or Yukon potatoes (about 2 pounds)
1 large sweet onion
1 cup matzo meal, medium grain
1 egg
1 teaspoon salt, or more to taste
1/4 cup olive oil

GARNISH:
Low-fat sour cream
Fresh applesauce

Instructions:
1. Peel and grate the potatoes and onion by hand or in a food processor and put them in a large bowl. (If you grate the potatoes ahead of time, make sure to soak them in water to keep them from turning color, then drain and squeeze when ready to use.)

2. Add the matzo meal and the egg. Sprinkle in the salt and blend everything together until the onions and potatoes are coated with the egg and matzo meal. Let stand for 5 minutes.

3. With clean hands, roll a ball of dough just big enough to fit into the palm of your hand, and flatten it out with your palms to make a round cake. Repeat the process until you have used up all the batter.

4. Set a medium saucepan over medium-high heat with 1 tablespoon of olive oil. Lay 4 pancakes in the hot oil and cook for 1 minute on each side, until they turn golden brown. Transfer the pancakes to a paper towel to soak up any excess oil. Repeat, adding more olive oil to the pan, until all pancakes are cooked. Serve with sour cream and a side of fresh applesauce.

Nutritional Information:

Per serving:
246 calories
8 g total fat (1 g sat)
27 mg cholesterol
39 g carbohydrate
5 g protein
3 g fiber

Recipe - Creamy Tomato Soup

3 servings

Ingredients:
1 large onion, chopped
1 tablespoon extra-virgin olive oil
3 pounds fresh, ripe Italian tomatoes, chopped (about 6 cups)
8 sun-dried tomatoes, soaked
1 cup soy milk
Salt and black and red pepper to taste
3 tablespoons fresh parsley, basil, or dill, chopped

Instructions:

1. In a large pot, sauté the onions in the olive oil until they are soft, then add the fresh tomatoes and stir until the mixture boils.

2. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking.

3. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper.

4. Serve in bowls with the chopped green herbs as garnish.

Nutritional benefits: Monounsaturated fat; micronutrients, including lycopene from tomatoes and isoflavones from soy.

Nutritional Information:

Per serving:
196 calories
8 g total fat (1 g sat)
0 mg cholesterol
30 g carbohydrate
7 g protein
8 g fiber
250 mg sodium

Recipe - Blueberry Pie

8 servings

Blueberries have been touted as the food with the most antioxidant potential. Their power comes from their anthocyanins, which give them their color, and loads of vitamin C. This delightful pie is loaded with these dark-blue gems. The cooked and cooled filling is poured into a 9-inch baked pie crust.

Ingredients:
1 1/2 pounds fresh or frozen blueberries
1/2 cup light brown sugar
Juice of 1/2 fresh lemon
1 tsp cinnamon
2 tbsp cornstarch or arrowroot powder
2 tbsp cold water
1 baked Easy Pie Crust (see

Instructions:
1. Heat the blueberries in a saucepan over medium heat until they begin to boil. Simmer gently for 10 minutes.

2. Add the sugar, lemon juice, and cinnamon, and cook for another 2 minutes.

3. Mix the cornstarch or arrowroot well with the water, and pour mixture into the simmering blueberries while stirring. Cook, stirring, until mixture becomes clear and thick. Continue to cook for 1 minute. Remove from heat and cool.

4. Spoon mixture into pie crust and refrigerate for at least 2 hours before serving.

Nutritional Information:

Per serving:
163 calories
2 g total fat (0 g sat)
0 mg cholesterol
36 g carbohydrate
2 g protein
3 g fiber

Herbal Remedys for colds

Some do not believe in over-the-counter drugs remedies for the aiding in the fight against the common cold, unless the symptoms are so severe that it may suggest something much deeper than that of just a cold or light flu symptoms. For anything more than the common condition, you should seek a doctor's advice or care. Many have over the years devised their own way of attacking the nagging cough and sniffles that come with that dreaded condition.

Many suggested remedies can be researched and found in most self-care or herbal remedy books available today. It is not hard to find any information that you may be seeking in reference to herbal or natural care these days.

Natural care began the earliest recorded time and before. Since we did not have drugs in the ancient times we had to rely on other methods for our self proclaimed cures. Everything had already been supplied for us just by looking out our back doors and turning to nature.

Below I will list several examples that have been tried and weeded through to include only the best ones that are most effective. It is our hope that you will have great success with these wonderful weapons against the everyday common cold. Colds are caused by any one of about 20 different viruses. Continuing on, the following paragraphs are some of the many ways that people choose to fight the common cold.

Herbal Therapy

Garlic can help prevent colds and help reduce symptoms because it contains a potent antibiotic called allicin, which is released when cloves of garlic are chopped, crushed or chewed. You can add raw garlic to foods as a preventive measure, or you can buy garlic supplements, which are available in most health food stores. The best supplement form is "enteric-coated capsules". They are easier for the body to absorb. Please follow label directions for dosage. 300 milligrams daily is the norm for as long as symptoms persist. It has also been found that if you will boil a couple of very strong white onions and cover your head, as you would with a vaporizer, you will find good relief from nasal stuffiness. You may also purchase these capsules in an odorless and tasteless form for those of you that have an intolerance to garlic.

Juice Therapy

"Fresh" pineapple juice is wonderful for colds! It's less allergenic than citrus and less acidic in the stomach, it won't upset it and cause that burning feeling that you can get with orange juice, and it actually contains more vitamin C. It also breaks down mucus better. To treat a cold, drink four to eight ounces of juice at least four times a day. You can dilute the pineapple juice with the same amount of water.

Food Therapy

Grapefruit is a great food for fighting a cold. One reason is it is high in vitamin C. A lesser-known reason is that grapefruit helps detoxify the liver. Your liver is the front line to the immune system and when the immunity is impaired, you need something that is alkaline and not acidic to detoxify it. All citrus fruits become alkaline when metabolized in the body, but oranges and other citrus fruits are too sweet to promote proper liver drainage, so you get much better detoxification from grapefruit. By eating one or more grapefruit and their white bitter pulp each day, you will help prevent colds and build an immunity. Grapefruit is also known as a wonder drug for breaking down fatty tissue and helping you in weight loss.

Aromatherapy

At first sign of a cold, if you have one, turn on your aromatic diffuser. Scenting a room with the right scents can relieve the symptoms of a cold. Great ones to use are exotic essences such as ravensare and niaouli for their natural anti-infectious and antiviral properties. Because these oils have strong, slightly medicinal smells, you could blend them with a sweeter-smelling oil such as rosewood, lemon, fir, cherry, coconut, blackberry, eucalyptus, or pine. All if these have an antiseptic effect. The most important thing is to start using aromatics as soon as you start feeling weak and run-down.

Recipe - Black Bean Soup

8 Servings

Among the most inexpensive of foods, dried beans offer a bounty of fiber, iron, protein, folic acid and B vitamins. Black beans, also known as "turtle beans," are an especially tasty variety, and make a lovely soup. Do not salt dried beans until they are cooked, as the salt slows down the softening process. On another note, so-called "cooking" wines or sherries contain lots of added salt. Do your palate and your body a favor and use a drinkable sherry in this recipe.

Ingredients:
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)

Instructions:
1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.

2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour.

3. Add onion and continue to cook until onion melts into liquid, about 1 more hour.

4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more.

5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan.

6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.

Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium

More Vegetarian Protein Sources

There is a popular misconception that meat is the only real source of protein, and thus that a vegetarian diet is inherently unhealthy due to a lack of protein. It is impossible to stress how untrue this is.

First of all, the Recommended Daily Allowance of protein is not as high as one might think, and many people, vegetarian or not, eat more protein than their bodies actually need. The approximate RDA of protein is only 47 grams for women and 54 grams for men.

Secondly, there are many protein-rich vegetarian and vegan foods. The only problem is that vegetable sources of protein, with the exception of soybeans, are not complete proteins, so you need to eat more than one in order to get the complete protein.

Vegan sources of protein

* Cereals and grains - wheat, rye, corn, rice, pasta...
* Leafy green vegetables, including spinach
* Legumes - beans, lentils, peas, peanuts
* Nuts - almonds, walnuts, cashews...
* Seaweed - kelp, spirulina...
* Seeds - sesame, sunflower...
* Soy products - tofu, tempeh, soy milk...
* Vegetables - Brussel sprouts, potatoes, yuca

Ovo-lacto sources of protein

* Eggs
* Cheese
* Milk
* Yogurt

As long as vegetarians (and everyone else, for that matter) eat a wide variety of foods, they will easily manage to eat enough protein, not to mention other nutrients.

If you want to be absolutely certain that you are getting enough protein, you should eat food combinations which form a complete protein, such as:

* Legumes + seeds
* Legumes + nuts
* Legumes + dairy
* Grains + legumes
* Grains + dairy

Chances are you already eat complete proteins without even trying. Here are some tasty and healthy complete protein combinations:

* Beans on toast
* Cereal/muesli with milk
* Corn and beans
* Granola with yogurt
* Hummus and pita bread
* Nut butter with milk or whole grain bread
* Pasta with beans
* Pasta with cheese (e.g., lasagne, macaroni and cheese)
* Rice and beans, peas, or lentils
* Rice with milk (rice pudding)
* Split pea soup with whole grain or seeded crackers or bread
* Tortillas with refried beans
* Veggie burgers on bread

Note that these combinations don't necessarily have to be eaten at the same time; you can eat one several hours after the other and still benefit from the complete protein.

As you can see, there are plenty of vegetarian sources of protein.

Combinations of protein for vegetarians

Proteins provide us with the building blocks we need for our muscles, organs, and immune systems. Protein can be used for energy when we don't have enough carbohydrates and when we eat more protein than we need, protein can be turned to fat. Protein is made up of chains of individual amino acids. When we eat proteins, our body takes those proteins apart and takes uses the individual amino acids to build new proteins. Our bodies can make some amino acids, but there are some amino acids, called essential amino acids, that have to come from our diet.

Animal protein sources provide all of the essential amino acids and they are called complete proteins. People who eat meat, fish, dairy products, or eggs get all of the essential amino acids each time they eat any of these protein sources. Vegetarians and vegans rely on plant proteins to get their amino acids. Soy contains all of the essential amino acids, but other plant protein sources are incomplete proteins, meaning that they don't provide all of the essential amino acids. If you combine different plant proteins, however, you will get all of the amino acids you need.

Vegans and vegetarians who eat a variety of plant proteins throughout the course of the day should get all of their amino acid needs met. Combining your plant proteins at each meal will ensure that you get all of the essential amino acids every day. Here are some combinations of plant proteins that will provide you with all of the amino acids you need:

* Grains plus legumes. Try black beans and rice.
* Nuts and seeds plus legumes. Lentil soup with a serving of almonds on the side.
* Corn plus legumes. Try pinto beans in a corn tortilla.

There are lots of possible combinations. Try whole grain pasta tossed with peas, almonds, and your favorite sauce. Whole wheat toast with peanut butter will give you a complete protein. Bean soup with whole grain crackers. Corn tortillas with refried beans and rice.

3 day herbal detox program

Some people go to extremes with fasting, laxatives, enemas, colonics, diuretics and even exercise. Most of these rigid detoxes do more harm than good, as they rob the body of essential nutrients.

Rigid detoxes leave you feeling listless and unable to cope with everyday tasks. To help you function at your best, I've included the following guidelines to help you tailor your three-day detox to suit your needs and lifestyle.

Tailor-make your program using the following guidelines

Each day for three days, include the following in your diet:

* One cup of hot water and lemon first thing in the morning. It'll jumpstart your liver and help balance your pH during the detox.

* At least eight glasses of water a day.

* Take any combination of two of the liver tonics over the three days: Two cups dandelion, chamomile or fennel tea, one medium glass pure carrot and beetroot juice, a fresh garlic clove, or a medium bunch of black grapes.

* Two doses of either kidney tonic. Two cups of parsley or yarrow tea.

* Kelp supplements, only if you are not allergic to iodine or seafood. The iodine will help keep your metabolic rate balanced.

* One portion of rice - preferably short-grain brown rice.

* At least three portions of vegetables. One of these should be eaten raw.

* At least three portions of fresh or dried fruit.

* Three or more portions of salad, if possible.

* Two portions of either pulses, nuts, fish or olive oil.

* Fresh culinary herbs included liberally (no spices or salt). Parsley is particularly good, especially when juiced with apple juice.

* Walk for at least 30 minutes a day.

Why go herbal?
Herbal remedies should be included in any detox program because of their cleansing actions. However herbal remedies aren't a quick fix, a healthy lifestyle also needs to be maintained.

Another advantage of a short herbal detox program is that the detox symptoms, like headaches and feeling fluey, are minimized or eliminated. Other side effects include altered bowel movements, irritability, tiredness and lethargy. If you do experience these symptoms though it is a sign that the detox is working, and they'll normally only last a short time. The severity of these symptoms lessens the more often you detox.

Fan lao huan t'ung - Exercises for Feeling Young

Rejuvenate your body and mind with Taoist yoga(qigong). Westerners treat old age like an illness and put our elderly away
in nursing home-hospitals. Carl Jung once said, "Life is a disease with a very poor prognosis. It lingers on for years and invariably ends in death." But this approach is incorrect-no scientist will ever "cure" aging. According to Taoism, to grow old means to move closer to the vital source of life. If we can learn to draw on this source, then it is possible to fan lao huan t'ung- "reverse aging and return to youthful vigor." With the proper spiritual training and exercise, it is possible to grow old gracefully, with dignity and in perfect health. Here are a few exercises, which can help us to practice what Taoists call the "Way of Longevity."

Arm Swinging
This is probably the most popular exercise for the elderly in China today. Even in the parks in San Francisco or New York's Chinatown, one can usually observe some old people vigorously swinging their arms back and forth. Unfortunately, few of them know the internal aspect of arm-swinging which makes the technique effective.

Stand with the feet shoulder-width apart, the knees slightly bent. The feet should be exactly parallel as any turning out of the feet will also rotate the femur (thigh bone), making standing more difficult. The back is straight, the entire body as relaxed and comfortable as possible.

The toes should grip the ground; and imagine that the heels are pressing the ground. This will cause the arch of the foot to lift slightly and thus create a kind of suction, which draws the chi, vital energy, up from the ground into the body. While standing, let the arms swing freely forwards and backwards in an easy and natural motion . Do not change the posture or let the body sway as you do this. Swinging the arms win pump chi through the entire body. Practice about fifty repetitions, gradually increasing each day until you can swing the arms for five minutes.

Let the motion become smaller and smaller until the arms rest naturally at your sides. Release the toes so the feet can relax. Stand a moment or two and experience the warmth or tingling sensation, which you will feel in various parts of the body.
(a) Lie on your right side. As you relax, slowly pull the left knee up and press it to the chest using both hands. Turn on your left side and repeat with the right knee.
(b) Practice this body movement for three minutes, six hours apart, to gradually control heart and liver problems.
(c) Sit on a straight chair. Then tuck the right ankle under the life thigh. Let your leg dangle freely over the floor. Clench your fist
and, without tension, stretch your arms forward and back. Change positions of the legs and repeat.
(d) Practice this movement for three minutes, six hours apart, to help strengthen reproduction glands."

Home Remedies for Busting your Cold

The common cold is the cause of considerable misery, especially at this time of the year. Searches for its cure are like searches for the Holy Grail. Fortunately herbs have much to offer.

What to do when you catch a cold

If you have a healthy, functioning immune system, your cold should not last more than three or four days. Do not expect miracles or immediate results from natural remedies. In fact, since most of these remedies will assist the body, as opposed to suppressing the symptoms, your symptoms may temporarily worsen.

Base your primary treatment on helping your body to detoxify and support its natural defence mechanisms (your immune system). Avoid trying to include as many remedies as possible, it seldom works, and if it does, you will not know which remedy actually did the job. By selecting herbs that fit your individual needs and addressing immune support, diet and lifestyle, the common cold should not present you with a problem.

You can include one or two herbs to help relieve your symptoms, especially if they make your life miserable. Although this may sound contrary to the advice that you should not suppress your cold symptoms, most of the herbal remedies you have at your avail will alleviate your symptoms without suppressing them. Remember, they are Nature's Little Miracles.

A sample cold treatment program

* At the first sign of a cold decrease your food intake, or eliminate it completely for the first 24 hours. Take an Epsom salts bath and consume lots of liquids, water and/or lemon balm tea.

* Get sufficient rest. Even if it means staying in bed for a day or two. Your health is your most valuable asset.

* Avoid sugar (even natural sources) as it can impair immune function. Orange juice for example contains a much higher level of sugar than vitamin C. Therefore consuming lots of orange juice during a cold may do more harm than good.

* Increase your intake of vitamins A and C and take supplemental zinc. There is good scientific data to support this practice.

* Use one or more of the herbs discussed below. A proven combination is equal parts of yarrow, peppermint and elderberry. If you can tolerate cayenne (chillies) increase your daily intake to your individual maximum tolerance.

* Lastly, use your common sense. If your symptoms persist, or become worse, consult your doctor or health care provider.

Cayenne (Capsicum sp.)
Chillies, especially Jalapeno, are probably the best, most available and most effective antiviral. Unfortunately, unless you are used to taking it, your digestive tract won't tolerate enough cayenne to treat your virus infection. Try to integrate more chillies into your diet before you get sick. Then, when you need it, you'll have a better tolerance for high doses. To get accustomed to the heat of chilli try a glass of water or milk with a few drops of Tabasco sauce on a daily basis. Gradually increase the drops. You can grow your own chilli plants or you can buy chillies from your green grocer.

Echinacea (Echinacea sp)
Taken frequently, and in sufficient quantities, this is undoubtedly the best herb to take during the early stages of your cold. It is not an antibiotic - it does not kill germs. Instead, it works by stimulating the production of white blood cells, accelerating their maturity, and speeding their travel to the area of infection where they fight off the invaders. You can also take echinacea in small quantities before you get a cold (especially when everybody around you is getting sick) to help build your immunity. Take echinacea as an infusion or as a tincture. Both are available from health shops.

Elderberry (Sambucus nigra)
Elderberry has been used for centuries to treat colds and flu. Recent research indicates that elderberry fruit extract may de-activate cold and flu viruses by preventing them from replicating (they must reproduce or else they can't infect the body.) Although this finding is exciting it only proves what millions have known for ages - it works for colds and flu. It is best taken at the first signs of a cold either as an infusion, tincture or capsules. Discontinue use as soon as your symptoms subside. Available from health shops.

Garlic (Allium sativum)
Garlic is sometimes referred to as a truly natural antibiotic as it can destroy foreign bacteria without any side effects. Its antibiotic properties stem from the substance allicin, a potent antibacterial agent that is released when garlic cloves are cut or bruised. The volatile oil containing the allicin is excreted via the lungs. This explains why garlic is so successful in combating respiratory infections such as chronic bronchitis, catarrh and recurrent colds and flu. Garlic is best when fresh but it can also be taken in capsule form. But make sure that the capsules contain natural allicin - the synthetic alternatives are useless. Many people use it daily as a tonic to maintain health and to prevent recurrent respiratory infections. About 4 g fresh garlic (one medium sized clove) daily is recommended for tonic use, or if you prefer capsules, one capsule twice daily. For a therapeutic dose use one clove three times a day. Obtain it from your grocer or try and grow your own.

Ginger (Zingiber officinalis)
Ginger, either freshly grated or powdered, taken as a tea induces sweating and elimination. Hot ginger tea (or my favourite - ginger brandy made with 10 year old KWV brandy and fresh ginger root) also supports and tonifies the stomach, spleen and large intestine and it improves bowel function. It is a classic immune system and respiratory tonic. Ginger will also provide relief for virtually all of your cold symptoms - fever, sinus congestion, sore throat, stomach ache and nausea. Available from you grocer or supermarket as fresh root, ginger powder or tincture (Lennon's Jamaica Gemmer.)

Hyssop (Hyssopus officinalis)
Hyssop is specifically indicated for bronchitis and it has some properties that make it a very valuable herb for treating colds. It has diaphoretic properties, loosens mucous and is a demulcent (membrane soother). The nervine properties are also very valuable in the treatment of colds. You can easily grow your own hyssop and plants are readily available. Take it as a standard infusion made with 3 - 6 teaspoons fresh herb (use a third of that for dried herb) three times a day.

Lemon Balm (Melissa officinalis)
Lemon Balm is an excellent carminative, anti-depressive and nervine. It is mostly used for stress and tension related problems but is often found in cold formulas for feverish conditions. It is an excellent remedy to take in the wake of a cold to nurture the nervous system and to expel feelings of lethargy. Best used fresh, you should grow your own supply. Plants are readily available and dried material can be obtained at health shops. Make a standard infusion with 4 - 6 teaspoons fresh herb. Take a cup three times a day.

Peppermint (Mentha x piperita)
Peppermint is most valuable in the treatment of fevers and especially colds and flu. When viral illness involves stomach trouble, you may not be able to eat much, or keep down your remedies. Peppermint is a good, cooling stomach soother that will help with nausea. It also relieves pain. It should preferably be used fresh and is very easy to grow. Take a standard infusion made with 4 - 6 teaspoons fresh herb, three times daily, or as needed.

Yarrow (Achillea millefolium)
Yarrow is one of the best diaphoretic herbs available to us and has become a standard remedy for aiding the body in dealing with fevers. For colds it is best combined with other herbs such as peppermint and elderberry. Yarrow is easy to grow and plants are freely available - so grow your own. Make a standard infusion with 3 - 6 teaspoons fresh herb, or 1 - 2 teaspoons dried herb. Take one cup three times a day.

The importance of herbs in the diet

Apart from enhancing the flavour of food, herbs are good for you.

From ancient times herbs had been used for medicinal and culinary purposes. In recent times both these practices have been sadly neglected. The truth is that if only a relatively small amount of fresh herbs are eaten every day, they can play an important part in the daily diet and contribute greatly towards your general health.

Herbs contain nutritional substances which are beneficial to health and can have as profound an effect on the person eating the food, as they have on the flavour and aroma of the food itself. When used to flavour food, herbs compliment and enhance the flavour of the food, making the food more enjoyable.

Digestion depends to a large extent upon the palate, the sense of smell and the enjoyment of food. Food that smells and tastes good make the saliva in the mouth begin to flow, which helps in the mastication of that food. Good food can also provide a relaxed frame of body and mind, which is also helpful to the digestion of the food.

Herbs are also employed as substitutes for ingredients that are not allowed in some diets. Celery, thyme and marjoram are used in salt-reduced or salt-free diets, often altogether replacing the need for salt. Nasturtium, savory and basil can be used as a substitute for pepper.

What are Phytonutrients?

Phytonutrients are nutrients concentrated in the skins of many vegetables and fruits, and are responsible for their color, hue, scent, and flavor. To a lesser extent, they are also found in grains and seeds. Examples of foods rich in these nutrients include: tomatoes, red onions, green tea, grapes, red cabbage, broccoli, parsley, spinach, raspberry, blackberry, garlic, and the list goes on.

People sometimes mistakenly believe they are vitamins and/or minerals. In fact, they are pigments, or more precisely, the biologically active constituents of pigments.

How can they benefit you?

In the last few years, phytonutrients have been getting greater attention, as more and more research uncovers just how powerful these nutrients are for our health. They are potent antioxidants that can neutralize free radical damage. Free radicals are highly reactive chemical substances that, if left unchecked, can lead to premature aging and disease.

Clinical trials are now revealing that phytonutrients can enhance the strength of the immune system, and may play a role in preventing certain cancers.

Other studies have shown that the phytonutrients in blueberries and bilberries slow brain aging and maintain healthy vision in rats.

It has long been known that plant-based nutrients are among the most beneficial of foods to consume a great deal of, and phytonutrients may hold the key to explaining why this is so.

Precautions about Phytonutrients

Unlike vitamins and minerals, phytonutrients do not have any RDA (Recommended Daily Allowance) set. However, people should avoid those foods and phytonutrient supplements to which they have a known allergy.

Phytonutrients may emerge as some of the most important nutrients to consume to boost and maintain optimal health.

Because there is no RDA set for these nutrients, we advise people should look instead to the food pyramid, which recommends 3-5 servings of vegetables daily, and 2-4 servings of fruit. Sadly, the vast majority of people, especially in the Western world, fall woefully short of these guidelines, and, therefore, supplementing with phytonutrient supplements becomes especially crucial.

Phytonutrient supplements have inherent advantages over certain fruits and vegetables, such as carrots, which can excessively elevate one's blood sugar levels. Because phytonutrient supplements are only the extract of the pigments, where the nutrients are especially concentrated, they are a superior way to derive the best "essence" of fruits and vegetables, without consuming the excess sugars and calories.

Powerful Anti-oxidants - Vitamin C

Vitamins A, C and E are antioxidants: they slow down the aging process and protect the body from cancer, heart disease and pollution.

What it does
Vitamin C strengthens the immune system and fights infections. It makes collagen, keeping bones, skin and joints firm and strong. Its antioxidant properties protect against cancer and heart disease. It also helps make anti-stress hormones, and turns food into energy.

Deficiency signs
Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin.

How much?
The recommended daily allowance (RDA) for children is 25-35 mg, and for adults 40 mg per day.

Toxicity
May cause bowel looseness in excess, but this is not a sign of toxicity and stops rapidly when the dose is reduced.

Helpers
Bioflavanoids in fruit and vegetables increase its effect. Works with B vitamins to produce energy. Works with vitamin E as an antioxidant.

Robbers
Smoking, alcohol, pollution, stress, fried food.

Best food sources
Good marketing has most people believing that oranges are the best source of vitamin C. We extracted some data from Dr. James Duke's Phytochemical and Ethnobotanical Database to compare "oranges with oranges." The numbers in brackets after each food source below indicates how much vitamin C each of them has compared with the same fresh weight of an orange. In other words, 1 tablespoon fresh chillies contains nearly 5 times more vitamin C than 1 tablespoon of orange. Nasturtium contains the same amount and fennel contains about 80% of the vitamin C found in an orange.

Herbs:
Chillies (4,9); watercress (3,4); sorrel (3,1); chives (2,4); parsley (1,9); Coriander (1,6); Borage (1,2); Nasturtium (1); Fennel (0,8).

Fruits:
Guava (3,5); Marula (2); Papaya (1,4); Pineapple (1).

Vegetables:
Cauliflower (2,5); Spinach (1,9); Radish (1,5); Pea (1,5); Eggplant (1,4).

If you are wondering which natural source contains the most vitamin C, according to Dr. Duke it is the rumberry or camu-camu (Myrciania dubia). It contains between 5 and 123 times more vitamin C than an orange.

Just in case you would like to ask me anything about the rumberry. Please don't. I haven't got the foggiest idea what it is.

Recipe - Roasted Salmon with Stir-Fry Vegetables

2 Servings

This low-calorie and low-carbohydrate recipe because doesn't contain a traditional "starch" item. Stir fries generally use rice, but water chestnuts make a great stand-in for rice, when you want a lower calorie meal. Water chestnuts are readily available in the Chinese food section of most supermarkets. You can also try canned bamboo shoots.

Ingredients:
12 ounces of salmon, cut into two fillets
1 teaspoon of herb blend
Half lemon
1 tbsp dark sesame oil (or canola oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby
Please click here.
spinach leaves, steamed

Instructions:
Preheat oven to 350 degrees.

Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.

While the salmon is cooking, heat the oil in a non-stick frying pan and add the garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally add the tomatoes and water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.

If you feel this dish needs additional flavoring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.

Nutritional Information:

Per serving:
332 calories
13 g total fat (2 g sat)
88 mg cholesterol
17 g carbohydrate
37 g protein
2 g fiber
160 mg sodium

Recipe - Pumpkin Bread

Makes 8 servings

Enjoy this delicious and moist quick bread for breakfast, dessert, or a snack.

2 cups whole-wheat pastry flour
1 teaspoon baking powder
1 teaspoon baking soda
1½ teaspoons ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground cloves
½ teaspoon salt
1 cup canned pumpkin puree
¼ cup honey
½ cup soy milk
2 tablespoons vegetable oil
½ cup raisins or currants (optional)

Preheat the oven to 350ºF. Coat a 9" X 5" loaf pan with nonstick spray.

In a large bowl, combine the flour, baking powder, baking soda, cinnamon, nutmeg, cloves, and salt; set aside.

In a medium bowl, combine the pumpkin, honey, soy milk, and oil. Add the pumpkin mixture and the raisins or currants (if using) to the flour mixture. Mix until just well-blended. Transfer to the prepared loaf pan, and bake for 45 minutes, or until a toothpick inserted in the center comes out clean. Cool in the pan for 5 minutes. Remove to a wire rack to cool completely.

Per serving: 182 calories, 4.4 g. fat, 4.9 g. protein, 33.6 g. carbohydrates, 4.4 g. fiber, 0 mg. cholesterol, 283 mg. sodium

Are Your Herbs Safe?

A study published in the Journal of the American Medical Association caused some alarm about Ayurvedic medicines. Researchers analyzed 70 remedies and found that 14 of them contained levels of lead, mercury, and/or arsenic that exceeded U.S. Pharmacopeia and Environmental Protection Agency standards. But instead of tossing out your ashwagandha or gotu kola, or abandoning the idea of Ayurvedic medicine altogether, consider taking these steps to keep your herbs safe for everyone in your family.

Research manufacturers online. Find out if they test their products for heavy metals, what ingredients they use, and where those ingredients are from.

Read labels. By law, all ingredients in a dietary supplement must be listed on the label. If they're not, that should be a warning: If they aren't listed by their botanical names or common English names, that's another red flag.

Purchase products only from reputable retail outlets. Natural food stores, the primary distribution channel in the U.S., are reliable sources for Ayurvedic medicines.

Use Ayurvedic herbs in their natural form, if possible. For instance, karela (bitter melon), a vegetable that regulates blood sugar, is most effective when eaten fresh. "Ayurveda is a lifestyle methodology, not a drug-taking methodology."

Consult a specialist. If you've been using herbs imported from Asia and are concerned about your health, see your Ayurvedic specialist or health care practitioner.

Heavy metal toxicity can be detected by a physical exam or through a blood test. Possible symptoms are abdominal pain, fatigue, irritability, muscle or joint pain, and neurological dysfunction, including seizures.

Recipe - Allie's Mushroom Pizza

A simple mushroom spinach pizza, much better then takeout
pizza! Prep Time: approx. 13 Minutes. Cook Time: approx. 12
Minutes. Ready in: approx. 25 Minutes. Makes 1 - 12 inch pizza
(8 servings).
Printed from Allrecipes, Submitted by AllieA
1 (12 inch) pre-baked pizza crust
3 tablespoons olive oil
1 teaspoon sesame oil
1 cup fresh spinach, rinsed
and dried
8 ounces shredded mozzarella cheese
1 cup sliced fresh mushrooms

Directions
1 Preheat oven to 350 degrees F (175 degrees C). Place
pizza crust on baking sheet.
2 In a small bowl, mix together olive oil and sesame oil.
Brush onto pre-baked pizza crust, covering entire surface.
Stack the spinach leaves, then cut lengthwise into 1/2 inch
strips; scatter evenly over crust. Cover pizza with shredded
mozzarella, and top with sliced mushrooms.
3 Bake in preheated oven for 8 to 10 minutes, or until
cheese is melted and edges are crisp.

Hydration

Water's Role in the Body

Water helps nearly every part of the human body function. Considering that our bodies are almost two-thirds water, understanding water's important role in the body can be a fountain of health. The following are just some of the things water does in the body:

* Brain is 75% water / Moderate dehydration can cause headaches and dizziness
* Water is required for expiration
* Regulates body temperature
* Carries nutrients and oxygen to all cells in the body
* Blood is 92% water
* Moistens oxygen for breathing
* Protects and cushions vital organs
* Helps to convert food into energy
* Helps body absorb nutrients
* Removes waste
* Bones are 22% water
* Muscles are 75% water
* Cushions joints

A person's body weight, and their activity level, determine the amount of water needed to maintain proper hydration. A good rule to follow is to drink at least eight, eight-ounce servings of water a day, adding more for each hour of activity.

French-Fried Kids

Do your kids love fried foods? If so, they're in the majority! Despite the repeated warnings about the childhood obesity epidemic, a new study has found that more American kids than ever are filling up on deep-fried fast foods. Harvard researchers tracked the diets of more than 14,000 teens and found that they doubled their intake of fried foods during the study period, from 1996 to 1999. The researchers say this trend is particularly troubling because eating patterns formed in adolescence tend to stick for life. The study also showed that most of the high-fat snacking didn't happen at home but in school cafeterias, after school at fast-food restaurants, and during take-out dinners eaten on the run.

So how can you help your teens resist the temptation of fried and other unhealthy foods? Show them the connection between their everyday food choices and a lifetime of slow but steady weight gain. Encourage them to choose a salad or a piece of fruit as a side dish instead of fries. While their sky-high metabolisms may mask the damage at first, teens' bad habits will gradually catch up over time. Convince them that that's a road they don't want to take!

Balancing Proteins, Fats, and Carbohydrates

Carbohydrates, proteins, and fats are called the “macronutrients.” We need carbohydrates to fuel our bodies, we need protein to keep all our muscles and glands healthy, and we need fats for hormone production and for a healthy nervous system.

Carbohydrates include sugars like table sugar or fruit sugar, starches like potatoes or bread, and also something called fiber. Fiber is the indigestible part of fruits and vegetables. We need fiber for a healthy digestive system, to help slow down blood sugar metabolism, and to keep our cholesterol levels normal.

Proteins come primarily from meats, legumes, nuts, seeds, and fish, but even other vegetables have some protein. Animal proteins may also be important because they may help to increase bone mass,2 which would prevent osteoporosis.

Fats come from the oils in vegetables, nuts, seeds, and from the fat in animals. Fats are needed in our diet because they help to slow the release of sugar into the blood and they help signal our brain that we are full. Most animal fat isn’t so good for us, except for fish, so nuts, seeds, and vegetables are usually the best sources of healthy fats.

Insulin is a hormone produced by the pancreas in response to the ingestion of carbohydrates. Insulin is important because it allows glucose (blood sugar) to pass into cells, where it is used for energy. People who have diabetes mellitus don’t make enough insulin or cant’ respond to the insulin they make, so they can’t get the glucose from their blood into the cells of the rest of the body.

Insulin likes to keep us chubby. If we have more glucose than we need because we ate too much food and are now sitting on the couch watching TV, the insulin in our bodies stimulates storage of the extra glucose as fat. Insulin also stimulates the body to take more fat into the adipose cells (fat cells). Insulin also suppresses breakdown of fat for energy, so it is difficult to lose weight when your insulin levels are too high. Elevated insulin also increases hunger, fatigue, and mental confusion. Insulin stimulates fat formation from excess blood sugar, blocks the release of fat from your body, and increases any tendencies for inflammation.

How a Balanced Diet Keeps Insulin Levels Low
Eating carbohydrates triggers insulin release, so we need to counter-balance our carbs with protein and fats. An adequate intake of quality proteins and healthy fats will balance out the carbohydrates in our diets and keep the need for insulin low. The types of carbohydrates we eat also have an effect on insulin. Generally, fruits and vegetables with lots of sugar and starch trigger insulin quickly, while fruits and vegetables with less starch and more fiber like green beans and legumes don’t have such a strong effect on insulin.

Carbohydrate, Protein, and Fat Ratios
According to the Zone Diet the ideal ratio of carbohydrates, proteins, and fats is 40-30-30 respectively. Other nutrition specialists use a ratio of 50-35-15, carbohydrates, proteins, and fats. The USDA suggests a ratio of 50-35-15 too, but with more fats than proteins. There are arguments for all of these ratios, especially with the recent popularity of lower carb diets.

Making Healthy Choices
With a balanced diet, many authorities think it is best to eat at least five smaller meals per day, and optimally, each meal should consist of the ratios given above. These ratios should keep your insulin at a healthy level. In order for your diet to be balanced, you need to know how to measure the right size of a protein portion, your carbohydrate portion, and how much oil to use.

Eyeball Method
You can determine the Zone ratio by using your hands. For each meal, your protein source should be about the size and thickness of the palm of your hand. For example, this would be approximately 2 to 4 ounces of chicken breast, fish or another lean meat. The amount of carbohydrate that should be included with your meal depends upon the type of carbohydrate. A serving of a starchy carbs like pasta should be equal to the size of one tight fist. A serving of lower starch vegetables, i.e. the green ones, can be equal to two loosely held fists. Fat should be added with 3 - 4 olives, or 10 to 12 nuts like almonds, walnuts, or hazelnuts. You can also use a couple of teaspoons of oils from flax seeds, pumpkin seeds or walnuts. If your protein source is high in fat, or you prefer a lower-fat ratio, skip the extra oils for that meal.

Measuring Grams
You can also measure your ratios by serving size if you prefer to be more exact. For example, if you use one of the 50-35-15 ratio, each meal can be the same size and a larger or more active person would eat 6 or 7 small meals per day and a smaller or less active person might eat 5 small meals per day. The protein serving should consist of 2 ounces of meat, fish, poultry, or 6 ounces of tofu or beans, which equals about 15 grams of protein. The fats are similar to the Zone diet, just add a tablespoon of nuts, seeds or oils, for about 6 grams of fat. The carbohydrate serving should equal about 20 grams per meal. This translates to 1/2 cup of whole grain pasta, 1/2 cup of higher carb fruits, 1 cup of lower carb fruits, 1 cup of starchy vegetables, or 2 cups of high fiber, low starch vegetables. Some foods end up in two categories. One egg would be equal to one unit of protein and 2 units of fat. Legumes would be complete, equaling one unit of carbohydrate, protein, and fat.

Healthy Choices
While protein sources and fat sources are pretty straight forward, it is a bit more difficult to know how to choose carbohydrates. No matter which of these ratios you choose, most of your foods will come from the carbohydrate group. You will be able to eat more volume if you choose the low-starch vegetablesa and the low-sugar fruits. Junk foods like soft drinks, candy, cookies, and other sweets should be enjoyed only as occasional treats.

Here is a list of fruits and vegetables grouped into high starch and low starch. You can use this list to balance your menus. Remember that pastas, breads, and grains have a higher starch content than the green and colored vegetables. A serving of pasta or potatoes should only be about one-half cup, while a serving of low starch vegetables is equal to about 2 full cups.

Low Starch Vegetables

Asparagus, Bean Sprouts, Leafy Greens, Broccoli, Cabbage, Cauliflower, Celery, Swiss Chard, Cucumber, Endive, Lettuce, Radishes, Spinach, Watercress, String Beans, Beets, Brussels Sprouts, Chives, Eggplant, Kale, Kohlrabi, Leeks, Okra, Onions, Parsley, Peppers, Pumpkin, Rutabagas, Turnips

High Starch Vegetables

Artichokes, Parsnips, Peas, Squash, Carrots, Dried Beans, Lima Beans, corn, Potatoes, Sweet Potatoes, Yams

Low Carb Fruit

Cantaloupe, Rhubarb, Berries, Watermelon, Melons, Tomatoes, Apricots, Grapefruit, Guava, Lemons, Limes, Oranges, Papayas, Peaches, Plums, Raspberries, Tangerines, Kiwis

High Carb Fruit

Apples, Cherries, Grapes, Loganberries, Kumquats, Mangoes, Pears, Pineapple, Pomegranates, Bananas, Figs, Prunes, Dried Fruits


References:

Percival, M., "Choosing Health, The Food Equivalent System," IPS/Health Coach; 1996

Promislow, J.H., Goodman-Gruen, D., Slymen, D.J., et al., "Protein Consumption and Bone Mineral Density in the Elderly : The Rancho Bernardo Study," American Journal of Epidemiology, 155(7), 2002, pages 636-644.

Sears, B., "Mastering The Zone," HarperCollins Publishers; 2001

Recipe - Stuffed Potatoes

6 Servings

As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.

Ingredients:
3 large baking potatoes
3 stalks broccoli
1/2 teaspoon salt
1 tablespoon olive oil
1-2 tablespoons rice milk or soy milk
2 tablespoons
Please click here.
grated Parmesan cheese

Instructions:
1. Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, usually 1 hour, depending on size of potatoes.

2. Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.

3. Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.

4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.

Nutritional Information:

Per serving:
136 calories
4 g total fat (1 g sat)
2 mg cholesterol
24 g carbohydrate
5 g protein
4 g fiber
250 mg sodium

Barley and Vegetable Soup

6 Servings

Barley has been cultivated since the Stone Age and has been fermented to make beer since not long after that. Like other cereal grains; wheat, millet, oats, corn and rye; barley is a great source of fiber and carbohydrates, and can also be used to make cereal, bread and soup. Folk medicine uses barley in barley water, made by simply soaking barley in water, which is reputed to be a great tonic during convalescence. "Pearl" barley is the name of the grain when it's been polished, after the husk and bran have been removed. It's the form most commonly used in soups. Grains like barley keep well. Their bulk and comparative cheapness make them a useful staple, especially at this soup-worthy time of the year, so be sure to keep some in your cupboard.

Ingredients:
3/4 cup medium pearl barley
11 cups vegetable stock
2 tbsp vegetable oil
1 1/2 cups chopped onion
1 cup chopped carrots
1/2 cup chopped celery
1 cup thinly sliced mushrooms
salt to taste
1/2 bunch parsley

Instructions:
1. In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.

2. Meanwhile, heat the vegetable oil in a large pot and add the onion, carrots, celery and mushrooms. Cover and sweat the vegetables for about 5 minutes, until they begin to soften.

3. Add the remaining vegetable stock and simmer 30 minutes, covered.

4. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with some chopped fresh parsley.

Nutritional Information:

Per serving:
203 calories
5 g total fat (0 g sat)
0 mg cholesterol
34 g carbohydrate
7 g protein
5 g fiber
150 mg sodium

Nutritional Benefits of Eating Berries

Berries really are gifts from nature. If you have ever had the pleasure of picking berries right from a garden or gathering wild berries in the woods, you already know how delicious berries are. The most popular berries are naturally sweet, and don't require much effort to make them into a tasty treat. Just rinse and serve them for a healthy, easy snack or dessert.

Berries and Phytochemicals
Berries in general are a good source of vitamins and phytochemicals. Phytochemicals are components of fruits or vegetables that may help to prevent diseases, and perhaps even help to treat some disorders. For instance, cranberries and blueberries contain a substance will help prevent or treat painful bladder infections. Extracts from blueberries and strawberries have been shown to have anti-cancer properties in laboratory settings. Red raspberries have also demonstrated similaranti-cancer properties in the lab. Dark colored berries like black raspberries contain powerful antioxidants which may help to slow down the aging process and keep us healthier. Berries also contain lutein, which is important for healthy vision, especially blueberries and raspberries. Hopefully, further research on the different phytochemicals found in berries will prove to be fruitful.

Vitamins and Minerals
A cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for a healthy immune system and for strong connective tissue to keep away the wrinkles. Strawberries also add a bit of calcium, magnesium, folic acid, and potassium and only 53 calories . A cup of blueberries offers a smaller amount of vitamin C and minerals, but don't forget about the lutein and phytochemicals for only 83 calories. A cup of cranberries is similar, but with only 44 calories. One cup of raspberries offers vitamin C and potassium for 64 delicious calories. There are other berries as well that offer similar nutrition and healthful benefits, such as loganberries, currants, gooseberries, lingonberries, and bilberries.

Adding Berries to Your Diet
For the best berries, find berry farms that pick them fresh or allow you to pick your own. The healthiest berries would be found on farms that don't use chemical pesticides. When you buy berries in a store, look for ripe, colorful, yet firm bodies, with no sign of mold or mushy spots, and gently wash the berries before you serve them. Berries can also be found in the frozen section of the grocery store. Once they thaw, they will not be as firm as freshly picked berries, but they will still contain all the nutritional benefits of fresh berries.

Berries are fabulous when they are served whole, without anything added, but for a little flair, try serving a mixture of your favorite berries with just a touch of whipped cream and nuts. Another way to serve them is to sprinkle a bowl full of berries with granola and add a splash of half and half or an alternative such as soy or rice milk. Many berries don't need any sweetening, with the exception of gooseberries, lingonberries, and cranberries. They are tasty, but very tart. In fact cranberry juice is often blended with other juices to sweeten the flavor. Stay with the fresh berries, avoid the pies, cobblers, and other deserts. They taste great, but the health benefits of the berries will be overshadowed by too much sugar and too many calories.

Berries can be combined with other healthy foods such as whole grain muffins and bread, just add them as baking ingredients. Jams and jellies are not the best sources for berries, since they contain lots of sugar, but berries preserved without the sugar can be used instead, and spread on whole grain bread.

If you need to make the berries a little juicer, just squish them a little in a bowl with a spoon.