Crock pot Chicken, Italian Style

This is one of our family's favorite crock pot meals. You may either cook this in a crock-pot or a large pot on the stove, depending on availability of equipment and time.

Crock Pot Chicken, Italian Style

This dish is abundant in lycopene, and onions are a major source of a Quercetin, a super-antioxidant. Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon). Bell Peppers offer the antioxidant beta carotene.

Thyme It is an excellent source of iron and manganese and Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures.

• 1 large organic Red Onion, cut into 8 pieces

• 1 large organic Yellow or Red Bell Pepper, cut into 8 pieces

• 2 tsp. fresh organic Thyme leaves (1 tsp. dry)

• 6- 2" long fresh Sage leaves (1 tsp. dry)

• A handful of baby Bok Choy or Spinach leaves

• 1 tsp. organic Oregano

• 4 organic, free-range Chicken Thighs

• 2 organic, free-range Chicken Breasts, cut in half (to make 4 pieces)

• 1 shallot, diced (1 Tbs.)

• 2 cups homemade or jarred organic Marinara Sauce

• 1 tsp. Sea Salt

• 1 tsp. Black Pepper

• Pinch of Cayenne Pepper (opt)

Place half the onions, peppers and herbs in the bottom of the pot.

Add half the chicken, then the rest of the onions, peppers, herbs and the rest of chicken.  Sprinkle shallot and seasoning on top.

Pour sauce over chicken, nudging pieces with a spoon to allow the sauce to make its way to the bottom.

Crock Pot: Cover and place on High.  Time for 3 1/2 hours.

Stove Top: Add 1/2 c. of water to chicken, and place on medium high until sauce begins to bubble.  Turn to medium low, cover and cook for 1 hour. Check at 30 minutes, gently stirring to make sure chicken is covered with sauce.
~ Sahtein! (double health) ♥

Serve with baked sweet potatoes and a fresh mixed green salad for a delightful meal.

Vegan Eggplant and Spicy Chopped Salad Sandwich

Eggplant - Mushroom Medley

I love this concoction because it goes well on lupin flour pasta, on a GF cracker or as a dip.

• 1 med. organic white Onion, chopped

• 1 med. Eggplant, mostly peeled and diced

• 5 organic Mushrooms, peeled and chopped

• 1 organic Tomato, chopped

• 1 c. chopped Parsley

• 1 Tbs. organic Tomato  Paste mixed with 1/2 c. hot water

• 1 tsp. Pink Sea Salt, or to taste

• 1/2 tsp. Black Pepper

• 1/2 tsp. Cayenne Pepper (opt.)

• 5 cloves of Garlic, chopped

• 1 Tbs. e.v. Olive Oil

Place onion in a large saucepan over medium heat, no oil.  Watch the onion, stirring until it begins to turn brown.

Add eggplant and mushrooms and cover, turn to medium low, and stir every 2 minutes, until eggplant is wilted.

Add tomato and parsley. Stir, cover and simmer over low heat for 5 minutes.

Add the diluted tomato paste, seasoning and garlic, turn heat to medium, and cook uncovered for another 10 minutes, or until veggies are cooked through and water is absorbed.

You may drizzle with of olive oil once you remove from heat.  This dish is good warm or cold.

Spicy Chopped Salad

• 1/2 bunch organic Parsley, chopped

• 1/2 bunch organic Cilantro, chopped

• 1 small white Onion, diced

• 1 organic Tomato, chopped

• 1/2 organic Jalapeno pepper, minced

• 1 Tbs. fresh Lime juice

• 2 tsp. fresh Lemon juice

• 1/2 tsp. Pink Sea Salt

• 1 Tbs. virgin Olive Oil

Mix it all up!

Serve as a topping for stews, sandwiches or as a fresh dip with toasted GF bread.

Assemble Sandwich

• Vegenaise (opt.)

• 1 Tbs. organic Tomato Paste

• GF, high-fiber Bread or WASA Rye cracker

Spread a slice or bread or a cracker with tomato paste and the other slice or cracker with Vegenaise.

Spread some of the Eggplant Medley over the tomato paste. Then top with Spicy Salad.

eggplant sandw3

(You may add a protein if you like).

Cover with other slice, press down, and munch!

Hello Brussels. Why so Bitter?

The Case of the  Brussels Sprout

This is not the story of a boy from Brussels and how he wound up in Court....

This is the story of a Sprout accused of being bitter and unfriendly.  The first mention of this sprout is traced to the late 16th century. It is thought to be native to Belgium, specifically to a region near Brussels, after which it was named.

This Sprout is a member of the Brassica family and therefore related to Broccoli and Cabbage. Don't be fooled by its size however! Watch what you say because a Sprout grows up with a bunch of 20 to 40 other Sprouts, on the stem of a plant that grows as high as three feet tall!

These miniature-sized vegetables contain the largest content of anticancer phytochemical compounds such as glucosinolates. Like broccoli, the indole-3-carbinol has been found to reduce cancer growth especially for estrogen dependent cancers (e.g. uterine, breast, cervical).

brussel sprouts

In order to plead the case for this Sprout I lay before you the following:

Character Traits *

• Brussels sprouts can help us avoid chronic, excessive inflammation

• You'll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer

• They provide us with this cholesterol-lowering benefit whether they are raw or cooked. When the cholesterol-lowering ability of steamed Brussels sprouts was compared with the cholesterol-lowering ability of the prescription drug cholestyramine, Brussels sprouts bound 27% as many bile acids

• The fiber content of Brussels sprouts: 4 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support.

• The detox support provided by Brussels sprouts is extensive. There is evidence from human studies that enzyme systems in our cells required for detoxification of cancer-causing substances can be activated by compounds found in Brussels sprouts.

* HealthDiaries.com: 11 Health Benefits of Brussels Sprouts

It Takes Proper Cooking to Bring Out the Sprout's Goodness!

Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright, and "green" taste. Steaming the Sprouts increases their health benefit potency.

Steam them

Bring a scant 1/2 inch salted water to boil in a large frying pan or saute pan. Add Brussels sprouts, cover, and cook until sprouts are tender to the bite and water has evaporated, about 5-7 minutes (depending on how crisp you like them).

In a Steamer Basket:  Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits. Put cleaned Brussels sprouts in the steamer basket, set over the boiling water, cover, and steam until tender to the bite, about 5-7 minutes.

You can toss them with Olive or Coconut Oil, salt and pepper; garlic and lemon; or with Pasta Sauce!

Roast them

brussel-sprouts, roaste

• 1 1/2 lbs. organic Brussels sprouts, ends trimmed and yellow leaves discarded

• 2 Tbs. virgin Olive Oil

• 1 tsp. Sea Salt

• 1/2 tsp. freshly ground Black Pepper

• 1 tsp. Paprika

• 1/2 tsp. organic Garlic Powder or 2 cloves well mashed

• 4 Tbs. lemon juice

Rinse Sprouts trim off ends and place in a large bowl. Blend the spices together with the oil and lemon. Pour this over the sprouts and toss until well coated.

Place in oven proof dish or cookie sheet lined with parchment, and roast at 400ºF for 35 minutes or until lightly golden.

Braise them

Braising, or slow cooking in liquid on the stove, is a great way to elicit Brussels sprouts' natural, nutty flavor.

Vidalia Onion Vegan Casserole

It's time to replace the old adage about "An Apple a Day" - with a new one - "An Onion a Day"

While it may not win you more friends, it will relieve inflammatory bowel conditions and boost immune function, break down certain cancer-causing compounds, reduce the body’s absorption of cholesterol, AND also fight fungus!

In Georgia, where

Vidalia onions are cultivated, the mortality rates from stomach cancer are about half the average for the United States. Also, the Chinese rank among the largest population of onion lovers, and guess what?  Their risk of getting stomach cancer is 40 percent lower than it is for people who shy away from them. So let's add onions to our recipes with generous abandon.

Tofu and Vidalia Onion Casserole

Preheat oven to 350ºF, 175ºC.

• 16 oz. Firm organic Tofu, cubed

• 1 Tbs. Extra Virgin Olive Oil

• Cold-pressed organic Coconut Oil (to coat casserole)

• 3 organic Sweet Potatoes, peeled and sliced 1/4"

• 4 c. organic Vidalia Onions, chopped

• 3 c. organic Portobello Mushrooms, sliced

• 1 c. Almond Milk

• 2 Tbs. Brown Rice Flour

• 1 Tbs. Worcestershire Sauce

• Sea Salt, Black Pepper, and Paprika, to taste

• Dash of Cayenne, opt.

Preheat oven to 350°F.

Over medium heat, lightly sauté Tofu in oil and drain on paper towel.

Grease a 2-quart casserole with coconut oil.

Mix milk, rice flour, Worcestershire sauce together.

Layer sliced potatoes, onions, mushrooms. Top with milk mixture and sprinkle with salt, pepper, and paprika.

Bake at 350° for 20 minutes. Serve with whole grains, quinoa, or wild rice Pilaf (1/4 c. serving)

~ To Your Health!

♥

Lime Coconut Cooler

tomato plants 07272014

A Tropical Cooler

• 3 organic Limes, juiced

• 1 c. canned Coconut milk

• 1/4 cup Cold Water

• 1 teaspoon Raw Honey

• 1 Tbsp. Blueberry Juice or 1/2 c. frozen Blueberries

Throw all in you blender and process until smooth. Get straw.. and Enjoy!  Delicious, refreshing, and good for you.

~ Cheers! ♥

Sun, Sunscreen and Your Skin - the Low Down

Every year the Environmental Working Group (EWG) releases their annual guide to sunscreens,1 and this year's data again shows that you must be very cautious when choosing sunscreen to apply to your skin.

LOOK OUT FOR THESE

1. Oxybenzone This is one of the most troublesome ingredients found in the majority of sunscreens.Oxybenzone is believed to cause hormone disruptions and cell damage that may provoke cancer.

2. Retinyl Palmitate (Vitamin A palmitate) Sunscreen products may actually increase the speed at which malignant cells develop and spread skin cancer because they contain vitamin A and its derivatives, retinol, and retinyl palmitate.

3. Fragrance Beware of products that contain synthetic fragrance, as this term describes any number of harmful chemicals that do not have to be listed individually on the label.

WHAT TO CHOOSE

• Avoid Spray Sunscreens

• Protects Against Both UVA and UVB Rays: SPF only protects against UVB rays, which are the rays within the ultraviolet spectrum that allow your body to produce vitamin D in your skin.  But the most dangerous rays are the UVA rays. Make sure your sunscreen protects against both.

• Avoid Sunscreen Towelettes or Powders: Dubious protection

• Avoid Spray Sunscreens: Contain toxic particles that can be inhaled

Does Your Sunscreen Offer UVA Protection?

Even a sunscreen that claims to be "broad spectrum" may not provide adequate UVA protection. As EWG reported:5

"After a 34-year process of reviewing sunscreen safety and efficacy, the U.S. Food and Drug Administration has implemented enforceable rules on sunscreen marketing and UVA protection. The FDA allows American sunscreen makers to claim their products are 'broad spectrum,' even though many offer much poorer UVA protection than sunscreens sold in other countries.

Based on the products in our 2014 database, EWG estimates that about half of all beach and sport sunscreens could not be sold in Europe because they provide inadequate UVA protection."

So, look for a sunscreen that contains the minerals zinc oxide and titanium dioxide.

Use Sunscreen When Absolutely Necessary

If you work in the outdoors, are planning a trip outdoors, or if you need to protect sensitive areas of your face (like around your eyes), safe sunscreen is certainly recommended. But if you apply sunscreen every time you're out in the sun, you'll block your body's ability to produce vitamin D.

Optimizing your vitamin D levels may reduce your risk of as many as 16 different types of cancer, including pancreatic, lung, ovarian, breast, prostate, and skin cancers.

Studies show melanoma mortality actually decreases after UV exposure. Moderate exposure to sunlight, particularly UVB, is protective against melanoma (the deadliest form of skin cancer) due to the vitamin D your body produces.

>>  That being said, you NEVER want to BURN!

5 Top Sunshine Tips

Spend some time outdoors in the sun regularly, but do so with some commonsense precautions:

Expose your skin to sunlight for short periods dailyIf you're in the sun for longer periods, cover up with clothing, a hat or shadeShield your face from the sun daily using a safe sunscreen or a hat.Consider the use of an "internal sunscreen" like astaxanthin to offer additional protection.Consume a healthy diet full of natural antioxidants. Fresh, raw, unprocessed foods deliver the nutrients that your body needs to maintain a healthy balance of omega-6 and omega-3 oils in your skin, which is your first line of defense against sunburn.Thanks to Dr. Mercola for a comprehensive look at Sun, Sunscreens and Skin diseases.

Broccoli-Carrot Slaw

Broccoli - Carrot Slaw

Lemon juice dresses one of my all-time favorite salads that I invented to get the kids to eat Broccoli! It also gets apple cider vinegar in their diet (wonderful health benefits).

Broccoli_Carrot Slaw

Recipe

• 6 c. organic Broccoli Slaw, or 4 cups chopped up organic Broccoli and 2 c. shredded carrots

• 1 c. organic Parsley, finely chopped

Dressing

• 2 medium organic Garlic cloves, mashed in mortar and pestle with 1/2 tsp. Pink Sea Salt

• 4 Tbs. Vegenaise

• 1-1/2 Tbs. Bragg's Apple Cider Vinegar

• 1 Tbs. Lemon Juice

• 1/4 tsp. Black Pepper

• 1/2 tsp. Celery Seed (or you can add 1/2 c. fresh Celery, chopped

Combine veggies in a large bowl. 

In a small bowl whisk dressing ingredients until well combined. Taste and adjust seasoning. Pour over veggies and toss to coat.

Note:  This is a light dressing, not meant to look like the thicker Slaw dressing we're used to. ~ Bon Apetit! ♥

Powerful Food Synergies - Print the List!

Some food combinations amplify each others' nutritional benefits to such an extent, that together they become super powerful healers.  

Below are notable food synergies that can help you plan meals that will boost your family's health.

1. Green Tea + Blk Pepper + Lemon - increases ECGC absorption

2. Turmeric + Black Pepper - increases absorption by 2000%!

3. Cooked Tomatoes + Olive oil - fat helps nutrient absorption

4. Tomatoes + Avocado - absorb 7x more lycopene

5. Broccoli + Tomatoes - prostate cancer prevention

6. Raspberries + Dark Chocolate - loosens clumpy blood platelets (dark chocolate also boosts blood flow to the brain)

7. Spinach + Lemon - increases absorption of iron

8. Grass-fed Red Meat + Rosemary - reduces carcinogens formed when grilling meat

9. Cold Water Fish and Broccoli - cancer protecion (fish like Salmon, are rich in thyroid-protecting, cancer-fighting mineral selenium. Paired with broccoli, rich in sulforaphane, it is 13 times as potent)

10. Red Wine + Almonds -heart healthy

11. Fermented Foods* + Whatever! - tons of probiotics; helps with sugar cravings

* Top 7 Fermented Foods:

1. Tempeh

2. Miso

3. Sauerkraut

4. Kombucha

5. Coconut Yogurt

6. Sour Pickles

7. Kimchi

Note:  Foods with high quantities of unsaturated fats, such as nuts, have high amounts of compounds with antioxidant properties, which protect against the instability of these fats.

However, store nuts and seeds in the refrigerator if you won't be using them within 2 weeks of purchase, since they can go rancid.

~ Be Well! ♥

Quick Mini Veggie Wraps

Next time you shop buy two packages of Brown Rice Wrappers and Nori sheets to have on hand. You can improvise with the filling. Use organic, no-sugar-added Peanut Butter for the sauce base.

Mini Veggie Wraps with Peanut Sauce

Note: Add 1 tsp. Lime Juice for more zip.

• 4 sheets Brown Rice Wrappers

• 2 sheets sushi-grade Nori

• 1 1/2 c. organic Zucchini, shredded

• 1 c. organic Carrots, shredded

• 4 organic Scallions, cut into thin strips

• 3/4 c. fresh organic Cilantro, stems trimmed

• 1/2 c. organic Mushrooms, sliced thin

• 1/2 c. organic Red Cabbage, shredded

• 1/4 c. organic Yellow or Red Bel Pepper, thinly sliced

Spicy Peanut Sauce

• 1/4 c. organic, no-sugar-added Peanut Butter

• 3 Tbs. Coconut Aminos or Tamari Sauce

• 2 Tbs. Rice Vinegar

• 2 Tbs. organic ev Olive Oil

• 1 Tbs. raw, organic Honey (Maple syrup for vegan)

• 2 tsp. Sesame Oil

• 2 tsp. organic Garlic, minced

• 2 tsp. Ginger

• 1 tsp. crushed Red Pepper flakes (opt.)

• 2 tsp. Water or Lime juice

Mix all ingredients, whisking until smooth.  (You may add a few crushed peanuts if you so desire.)  Place in a bowl.

To make Nori, go through the same process, but do not dip in water.

 Place on a chopping board or kitchen counter covered with parchment paper.

Spread 2 tsp. of sauce along center, and place up to 3/4 cup of filling (1/6 of each veggie), in layers, on wrap. Fold ends in and roll firmly but carefully, so as not to tear sheet.

Cut into 1-1/2" slices with very sharp knife, and place on serving platter. Do this with remaining sheets or rice wraps. Serve with additional peanut sauce, or Tamari.

~ In Good Health! ♥

Don't Wait for a 'Reason' to Pay Attention to What You're Eating

We've now learned very clearly that we can't blame our 'genes' for our current or future health.  What we are doing right now will decide our health in the next 5, 10, or 20 years. This isn't some mystical, vaguely probable statement.

What you are eating, and how you are living right now WILL determine if you live a healthy life or not... and could determine how long you live.

Growing up in a Mediterranean country influenced my eating preferences in such a way that I consumed more veggies and grains than the average American. If there wasn't' a protein, a carb, a veggie dish and a salad at the table, my table was not complete. I did indulge in sweets, ate a lot of cheese and yogurt, and occasionally would include fried foods to my diet.

As I got older I tried to curb the sweets and fried foods.  I have never been into rigorous exercise, preferring walks and dancing. Then stress took over for a few years.  I got divorced, lost a sister to cancer, a brother in law two years later, got laid off after 14 1/2 years, and opened a Cafe in 2010 that needed my full-time presence 6 days a week.

A life lesson awaited me. I no longer have the luxury of dilly-dallying about what I should or shouldn't eat.  It's all very clear, very black and white.  I don't cheat because I can't afford to. My food, like your food, is my medicine.

Please don't wait to have a medical reason to take a good look at what you eat, and what your diet may be doing to your body and immune system.

“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).

We know the things that lower our Antioxidant levels, and hence our immune system's ability to fight disease:

1. Smoking

2. Stress

3. Foods high in fat

4. All simple carbs (flour, sugar, white potatoes, etc..)

5. Inflammation

6. Exercise (you need more antioxidants than the average person if you exercise regularly)

7. Exposure to toxins

“Scientists now believe that free radicals are causal factors in nearly every known disease, from heart disease to arthritis to cancer to cataracts.  In fact, free radicals are a major culprit in the aging process itself.  By controlling free radicals, antioxidants can make the difference between life and death, as well as influence how fast and how well we age.”- Lester Packer, Ph. D.- Head of the Packer labs at the University of California at Berkeley.  Dr. Packer, author of The Antioxidant Miracle, is regarded as the world’s foremost antioxidant research scientist.

If you are not including about 6 servings of a variety of organic high-antioxidant fruits and vegetables in your daily diet, limiting bad fats and protein, and avoiding simple carbs entirely, you are not reaching optimal disease prevention.

There was a time when we ate to live. Unfortunately, we are now surrounded by foods and food products that have very little to do with nutrition and good health. We are lured to create recipes that tantalize our taste buds and deal our bodies bolts of stress and inflammation.

Sugar, cream, butter, white flour, vegetable oils, frying, meats, canned foods, preservatives, food coloring... all stress the body, all lower antioxidant levels.

“Antioxidants can cut your risk of heart disease up to 70%, diabetes 40%, lung cancer 30%, and breast cancer 20% studies show. Many leading authorities now urge all adults to take a daily supplement."  USA Today, January 18th, 2004.

Don't wait for symptoms to make a change, don't wait for a call from your doctor with test results, make the choice to eat your way to good health now.

Every recipe here follows the optimal disease prevention diet. If you decide you need help of any kind, contact me. Whether it's meal planning, supplement questions or just support! ♥

Dark Chocolate Black Bean Bars

• 3/4 c. cold-pressed Coconut Oil

• 5 oz. 85% organic Dark Chocolate, broken into pieces

• 2 c. cooked organic Black Beans, drained

• 3 Tbs. organic raw Cocoa Powder

• 3 Tbs. Coconut Flakes (more to taste)

• 1 c. organic Walnuts, roughly chopped

• 1 pinch of Pink Sea Salt

• 2 Free Range Eggs

• 3 Tbs. freshly ground Golden Flax Seeds

• 2/3 c. Birch Xylitol or 1 c. Chicory Root powder

Preheat the oven to 325°F and line an 11-inch square or 8 x 11 baking pan with parchment paper.

Melt the coconut oil on low heat in a medium size pan, add dark chocolate pieces. Stir around until the chocolate is completely melted.

Chocolate Black Bean Bars

Put beans, cacao powder, coconut flakes and 1/2 cup of the walnuts in a blender or a food processor. Blend for one minute or until well chopped, then add the chocolate mixture and blend for one more minute, scraping down sides once.

Chocolate Black Bean Bars6

In a separate bowl, whisk the eggs with an electric mixer for about 2 minutes, add the flax seeds and xylitol and beat for one more minute.

Save 1 tablespoon of egg mixture in a separate cup and pour the rest into the chocolate and bean mixture and process just until incorporated.

Add remaining walnuts and dark chocolate and stir gently with a spatula to blend.

Chocolate Black Bean Bars7

Pour into the baking pan.

Drip the remaining egg mixture on top of the chocolate mixture and use a toothpick or a knife to create a marble effect.

Chocolate Black Bean Bars final

Bake for 25 - 30 minutes depending on size of pan. They might still feel a little soft in the middle when you test with a toothpick, but they will harden when they cool. These are decadently chocolaty!

You can spread a little no-sugar-added raspberry jam on top for variation.

~ Enjoy!  ♥

Roasted Vegetables with Tea Leaves

Roasted Rainbow Vegetables

8 Servings

Ingredients:

• 1 cup chopped Red Cabbage

• 1 cup coarsely chopped Onion

• 3 Zucchini, cut in half lengthwise and sliced 3/4" thick

• 3 Carrots, sliced 3/4" thick

• 1/2 large Eggplant, cut in chunks

• 1 c. Butternut Squash, cut in bite size pieces

• 2 Sweet Potatoes, cut in bite size pieces

• 7 - 8 cloves Garlic cloves, halved if large

• 2 Tbs. Green Tea leaves (soaked)

• 4 Tbs. Olive Oil

• 1 1/2 tsp. Himalayan Sea Salt

• 1/2 tsp. Black Pepper

• 1 tsp. Caraway Seeds

• 1/4 tsp. Cayenne Pepper

Pre-heat oven to 425ºF.

Combine veggies in a large bowl with tea leaves. Add Olive oil and toss to coat thoroughly.

Sprinkle with the spices. Toss again until evenly coated with the spices. Spoon onto 2 baking sheets lined with parchment paper and lightly sprayed with Coconut or Olive oil.

Roast for 20 minutes, then flip with spatula and continue to roast for another 10-15 minutes or until carrots are tender. Adjust seasoning, and serve hot.

Blood Sugar and Weight Loss Support in a Bean?

Green coffee bean extract is a powerful anti-oxidant

by Dr. David Jockers

There are two major types of coffee plants; Arabica and Robusta. The highest quality green coffee bean extract comes from the Arabica plant which is higher in the polyphenol anti-oxidants chlorogenic and caffeic acids. The majority of coffee drinkers are missing out on much of the benefits that coffee contains. The deep roasting process significantly reduces the anti-oxidant content.

Additionally, coffee is one of the most widely pesticide/herbicide sprayed crops in the world. Studies have shown over 1000 toxic chemicals in roasted coffee. It is essential to use organic coffee that is free of these dangerous chemicals that mimic hormones, congest our liver, kidneys and bowels and promote cancer growth.

Another powerful carcinogen is produced when high temperature cooking (baking, frying & roasting) damages sugars which then interact with the amino acid asparagine. This chemical reaction creates the potent carcinogen acrylamide. Instant and deeply roasted coffee has been shown to have significantly more acrylamide than brewed coffee.

There are many great health benefits associated with coffee consumption. A recent 2011 study indicated that individuals who consumed the most coffee had the lowest risk of type II diabetes. The researchers found that the chlorogenic acid reduces the release and creation of excess glucose in the body.

Blood sugar balance

Blood sugar balance is an absolutely critical measure of healthy aging in the body. Too much sugar and grains in the diet will lead to blood sugar imbalances. The body then goes through spirals of hyperglycemia and hypoglycemia. These blood sugar imbalances cause inflammation in the body that damage hormonal control systems, organs, and immune function.

Glucose overload is another major cause of blood sugar imbalances.  The common sign of this is elevated fasting blood sugar levels. At night, the individual has elevated glucose-6-phosphatase (G6P) enzyme activity that causes an elevated release of blood sugar from the muscle and liver. The body is basically eating these tissues.

The latest evidence shows that healthy fasting blood sugar ranges are between 65-85 mg/DL. Meanwhile, post meal ranges (2 hrs after) should never go above 120 mg/dL. When levels test higher it is a clear indication of oxidative stress damaging cells and tissues of the body.

The major anti-oxidant in green coffee bean extract, chlorogenic acid, has been shown to profoundly inhibit the release of the G6P enzyme which significantly stabilizes blood sugar levels. In one clinical study a dose of 400mg of green coffee bean extract showed a 32% reduction in the post meal blood glucose spike. This translates into someone who would have an extremely dangerous 160mg/dL blood sugar level down to a safe post-meal level of 109mg/dL

Stable blood sugar allows for better energy, mental clarity, hormone function, detoxification capabilities and weight loss. Raw green coffee bean extract along with other superfoods such as cacao and cinnamon all show great results in stabilizing blood sugar and improving overall bodily functions. The combination of these three also synergizes to create even greater effects in the body.

Due to the diuretic effects of caffeine in the coffee it is necessary to consume extra water. The water should ideally be from a natural spring or have gone through a deep filtration process to remove environmental toxins.

Sources:http://www.ncbi.nlm.nih.gov/pubmed/20171062http://greencoffeebeanbenefits.com/

And a second reference that states:

There are many reasons you may not be losing weight. If you started lifting weights, then chances are you are building muscle, which would negate any fat loss. This is good because muscle burns more calories than fat, so chances are you’ll see nice weight loss results down the road.

Second, if you do not sleep enough or aren’t eating enough, your body’s metabolism will slow down, negating the powerful weight loss properties of green coffee extract. Women should eat at least 1,200 calories per day and men should eat at least 1,500 calories per day.

Third and finally, the most likely culprit is that you’re still eating too much. Studies have shown that humans tend to under-estimate their caloric intakes by 25-40% on a normal basis. Therefore, you could be eating 300-600 calories more per day then you think you are.

Another likely culprit for overeating is due to emotional eating. Dr. Oz recently tackled this problem that affects a large percentage of the population. You see, when we are sad our dopamine levels are significantly lower. To increase these pleasure chemicals in our body, we eat junk foods, which have chemicals designed to increase these dopamine levels.

To combat this, Dr. Oz recommends takingsaffron extract,  a natural extract from a flower grown in tropical regions. Saffron extract replaces the dopamine levels you are lacking, which prevents you from snacking on unhealthy foods.

Source: http://greencoffeebeanbenefits.com/

Green Coffee Beans May Aid Weight Loss

CAUTION: If you have hypertension, or a medical condition that cautions against the consumption of Caffeine, do not take this product.  Always check with your doctor before starting any Supplement.

~ Be Well! ♥

Some Good News about Depression and Anti-oxidants!

Americans spend more money than any other country on anti-depressants every year. Much of them wind up in our water supply.

What a boon to the Earth and to humanity for a natural, non-toxic substance to be found just as effective in the treatment of this condition.  The fantastic news is that we may have stumbled on just such a discovery.

After my mother's onset of dementia, I became clinically depressed. . I was put on Wellbutrin, which messed with my brain in unhealthy ways. I couldn't think clearly, I could no longer multitask or plan meals or appointments for the next few days. I had to get off the meds and turn to natural remedies. I would not recommend prescription drugs to anyone, unless they had exhausted other methods of treatment.

Here is the good news!

Antioxidants as antidepressants: fact or fiction?

Scapagnini G, Davinelli S, Drago F, De Lorenzo A, Oriani G. 2012, Jun 1st

Source : Department of Medicine and Health Sciences, University of Molise, Campobasso, Italy.

Depression is a medical condition with a complex biological pattern of aetiology, involving genetic and epigenetic factors, along with different environmental stressors. Recent evidence suggests that oxidative stress processes might play a relevant role in the pathogenic mechanism(s) underlying many major psychiatric disorders, including depression.

Reactive oxygen and nitrogen species have been shown to modulate levels and activity of noradrenaline (norepinephrine), serotonin, dopamine and glutamate, the principal neurotransmitters involved in the neurobiology of depression. Major depression has been associated with lowered concentrations of several endogenous antioxidant compounds, such as vitamin E, zinc and coenzyme Q10, or enzymes, such as glutathione peroxidase, and with an impairment of the total antioxidant status.

Additionally, curcumin, the yellow pigment of curry, has been shown to strongly interfere with neuronal redox homeostasis in the CNS and to possess antidepressant activity in various animal models of depression, also thanks to its ability to inhibit monoamine oxidases.

There is an urgent need to develop better tolerated and more effective treatments for depressive disorders and several antioxidant treatments appear promising and deserve further study.

Be Well! ♥

Zucchini Fudge Brownies

No one will ever guess these brownies are healthy! They are gooey and delicious.

Recipe

• 1 c. organic Black beans, drained

• 1 under-ripe Banana, cut into 5 pieces

• 1/4 c. organic GF Oat or Buckwheat Flour

• 1/4 cup organic Raw Cocoa powder

• 1/4 c. organic Zucchini, shredded

• 1-1/4 tsp. pure Vanilla Extract

• 1/2 - 3/4 tsp. Cinnamon

• 3/4 tsp. Baking Powder

• 1/2 tsp. Baking Soda

• 3 Tbs. Birch Xylitol or 1/4 tsp. Monk Fruit powder

• 3 Tbs. pure Maple Syrup (opt)

• 2 Tbs. brewed Green Tea or Water

• Toasted Pecans (opt.)

Preheat oven to 375º F. Line an 8×8 inch pan with parchment paper and set aside.

Place beans and banana in food processor and pulse until completely mashed.  Add the rest of the ingredients and process until combined, scraping often.

black bean brownies 4

Pour batter into pan, spreading it evenly, and push pecan pieces into batter.

black bean brownies raw

Place pan on middle rack of oven.

Bake for 22-27 minutes, or until edges curl away from paper. The brownies may seem a little gooey, but they harden as they cool. Place pan on a rack and wait 20 minutes before cutting into squares.

Baked Quinoa Falafel

·        2 c. organic Quinoa, uncooked

·        ½ c. organic Red Onion, finely chopped

·        ½ c. organic Green Onion, finely chopped

·        ¼ c. organic Parsley, finely chopped

·        2 Tbs. Cilantro, chopped

·        1 Free Range Egg White

·        1 Tbs. organic Garlic, minced

·        1 tsp. Pink Sea Salt

·        1 tsp. ground Coriander

·        ½ tsp. Black Pepper

·        1 tsp. Cumin

·     ½ tsp. Cayenne

• ¼ c. mixed Olive Oil and Coconut Oil

Line a baking sheet with a lightly oiled piece of parchment paper and preheat oven to 400°F.

Rinse quinoa in a fine sieve.

Bring 1-1/2 quarts of water to a boil. Add and cook quinoa approximately 12-15 minutes.

While the quinoa is cooking, sauté the onions, parsley, and garlic in the olive-coconut oil mixture over medium-low heat until the onions are soft. Do not let oil reach a sizzle!

Transfer to a food processor.

Drain the quinoa, reserving 2 c. of the liquid.

Measure 1-1/2 cups of the quinoa into the food processor along with the spices.  Slowly add enough of the cooking liquid to make a very thick paste.  Scrape down sides as necessary. Discard remaining liquid.

Combine quinoa paste with the rest of the quinoa in a large bowl.  Allow the quinoa to sit until it is thick enough to hold the shape of a patty.

Line a large baking sheet with parchment paper.  Dab a little olive oil on your hands and pat about 2 Tbs. of the quinoa mixture into a 2” patty or use a Falafel mold. Place on prepared baking sheet.  Bake 10 minutes, flip the patties and bake another 6-7 minutes or until lightly browned.

Tahini

Tahini is a source of healthy fatty acids, containing omega-3 and a little omega-6 fatty acids. Getting these from the foods you eat is critical as they are beneficial for your brain and heart.

Tahini will boost thiamine, also known as vitamin B-1. It influences your nervous system, muscles and digestion.

Traditional Tahini Sauce

• 1 c. organic Sesame Tahini

• 2 small Garlic cloves, mashed well with 1/4 tsp. Sea Salt

• 1/4 c. organic Lemon Juice

• 2 Tbs. organic Parsley, chopped

• 1/4 c. + cold Water, enough to give sauce the consistency of Ketchup.

Pour lemon into garlic and salt mixture, and stir well.

Add to Tahini sauce along with 1/4 c. water. Stir.  Tahini will thicken first (due to chemical reaction with lemon juice.)  Keep stirring and adding water in 2 Tbs. increments until consistency is reached.

Add parsley. Will keep for 1 week in refrigerator.

Serving: Use on Falafel, Fish, as a topping on Steamed Veggies, or as a spread on Baked Eggplant and Tomato sandwiches.

Tahini Sauce

Falafel Plate

 ~ Sahtein (double health)! ♥

Guaranteed to Raise Your Antioxidant Level

It is rare to find a company that has enough research behind their product that they can offer a money-back guarantee if it does not perform. Depending on the supplement you are taking, it's not always an easy task to discover if you're getting the full benefit from what you're taking.  With Vitamins like D, you can do a blood test, but when your goal is to raise your antioxidant levels, testing how well  you're doing can be costly.

What Depletes Antioxidants Stored in our Body?

Many things contribute to the depletion of antioxidants in our bodies...stress, smoking, lack of good digestion, too much exercise, infection, etc.

Vitamin C fights free radicals in body tissues and blood plasma, while vitamin E protects fat-rich molecules, such as LDL and HDL cholesterol, and fat cells from oxidation. This effort to protect the body results in the depletion of vitamin C and E in body stores.

Our bodies store antioxidants for use when we need them.  If we are not storing enough, we are less likely able to fight off inflammatory diseases like diabetes, heart disease and cancer. Eating a balanced diet with 5 to 10 servings of fruits and vegetables every dayto obtain maximum levels of dietary antioxidants is recommended, but not always achievable.

To boost your vitamin E levels, include whole grains, nuts and seeds, egg yolks and vitamin E- fortified foods in your diet. Consult your doctor about vitamin supplementation.

Choosing an Antioxidant Supplement

Choosing an antioxidant supplement — You want to make sure the manufacturer uses pure ingredients from a trusted source, organic when possible, has both their own and third-party research behind the formulas, and is reputable.

There are a handful of companies that meet these criteria, but only one I know of that also offers a money back guarantee.

Lifepak Nano is a proprietary innovation in anti-aging protection with advanced bio-availability and maximum benefits. It is manufactured by NuSkin / Pharmanex, one of the leading anti-aging research companies.

Lifepak Nano is their star supplement, which exhibits rather exceptional results. If you are considering a comprehensive Vitamin/Mineral/Flavonoid supplement, consider this product.

• Specific purpose to guard against the ravages of aging each day of your lifespan*

• Superior bio-availability with CR-6 LipoNutrients™ enhances uptake from the gut into the bloodstream and body for maximum anti-aging benefits*

• Advanced anti-aging formula helps protect the body with key nutrients such as NanoCoQ10™ and nano carotenoids*

• Helps maintain normal inflammatory responses in the body*

• Feeds and helps protect the brain with DHA and EPA*

• Offers superior DNA protection against damaging free radical attacks by providing the body with important antioxidants and phytonutrients such as alpha-lipoic acid and catechins*

• Protects cell health with an antioxidant defense network*

• Helps protect cardiovascular health with a comprehensive blend of omega-3 fatty acids and other nutrients

• Provides comprehensive bone nutrition support*

• Promotes healthy immune function*

• Supports normal blood sugar metabolism*

• Corrects nutritional deficiencies*

~ Be Well! ♥

Turnover a New Chard Leaf?

My favorite Lebanese turnovers or pies are:  Spinach, Swiss Chard, Chickpea, and of course Zaatar (Thyme) Pies.

Make 1 recipe Basic Dough and let it rise for 90 minutes, or until about doubled.

In the meantime prepare Filling:

• 1 bunch organic Swiss Chard, washed and 1 inch trimmed from stem

• 2 c. organic Spinach, cleaned and chopped

• 2 medium organic Onions, chopped

• 2 1/2 tsp. Sea Salt

• 2 Tbs. organic Lemon Juice

• 2 Tbs. Sumac (found at Mediterranean markets)

• 1 c. organic Walnuts, chopped

• 1/2 c. Extra Virgin Olive Oil

Stack 3 leaves of Chard and slice lengthwise into 3 - 4 pieces depending on width.

Chop and repeat with rest of leaves.

Place in a large bowl.  Add Spinach. Chop onions and add to greens.

Sprinkle Salt over mixture and using your hands mash all together squeezing the greens and onions until slightly wilted.

swiss chard mix

Add lemon juice, sumac, walnuts and olive oil, and mix well. Taste and adjust seasoning.

Tilt bowl so liquid will drain taway from filling by propping with a cloth under one end.

Preheat oven to 400ºF.

Lightly grease a baking sheet with olive oil.

When dough is ready, roll into balls the size of walnuts, dipping the bottoms in flour and putting aside.

dough balls

Sprinkle flour on your board or countertop, and roll each ball into a 3.5” thin round using a little flour if sticky.

flat dough

Place 2 Tbs. of filling in center of round. Make sure liquid is squeezed out.

chard turnover1

Have a small bowl of water nearby.  Dip your finger into water and rub around perimeter of dough round to wet. Fold 1/3 dough over filling, sealing top tip securely by pressing.

chard turnover2

Fold other 1/3 overlapping the first and press to seal all along overlapped edge.

chard turnover3

Bring bottom 1/3 up and press along seams and tips to seal well.

chard turnover4

chard turnovers

Place on baking sheet, repeating until all dough it used up. 

P.S. If you are left with any dough balls, allow to rise for 10 more minutes, and pop in the oven to make into Pita bread!

Bake turnovers for 15 minutes or until bottoms are golden brown.

chard turnovers baked

Cool to room temperature.  Enjoy warm or cold.

~ Sahtein (double health!) ♥