Lentil n Rice Mash aka Mjaddara

Mjaddara - Background

I make this dish when I want to travel back to my youth, to the days when someone else took care of me and cooked my favorite dishes, to a time when summers were spent at cousin's houses...walking downtown among colorful shops and busy streets... with multi-flavor ice cream cones in hand, and a string of relatives in tow.

Mjaddara tops my list of comfort foods. The warm, creamy texture and goodness of the lentils are incomparable. In Lebanon this is considered a peasant dish...I think it is King among lentil dishes!

 

Mjaddara

  • 1/2 c. organic Brown Rice
  • 2 c. organic Brown Lentils
  • 1/4 c. virgin Olive Oil
  • 2 large organic Yellow Onions, finely chopped
  • 2 tsp. Salt (or a little more to taste)
  • 2 c. hot water

Rinse rice and soak in water for 1 hour.

Pick through lentils, rinse bring to a boil. Cover and simmer for 15 minutes.onion saute

In the meantime, sauté onions in oil over medium heat until just golden.  Add the 2 c. hot water and boil 5 minutes over low heat.

Add to the cooking lentils along with the rice and salt.  Continue to cook over medium-low heat for 5 minutes, stirring occasionally with wood spoon.

Turn to low, cover and continue cooking for 15-20 minutes or until rice is done, stirring frequently to keep from sticking to bottom of pot. Consistency should be like a thick pudding.

Remove from heat and let cool for 15 minutes.  Then place 1 cups of the lentil mash in food processor and pulse 4 -5 times until mostly blended.  Return to pot and stir into remaining lentils.  (If you like your lentils whole, you may skip this step.)

Scoop Mjaddara into large bowl, or several smaller bowls. May be served hot (on cold days) or cold, accompanied by a green salad, pickles, radishes and fresh sweet onions.

Note: Traditionally this dish is eaten with pieces of pita bread folded into cones to form a scoop, then topped with a slice of onion, tomato or pickle!

mjaddara

~ To Your Health! ♥

If You Won't Drink it... Eat it!

There is scientific evidence that drinking 3 - 4 cups of tea a day boosts your health and may even ward off some cancers. 

If you can't drink that much tea, you can eat it!

dragon tea leaves

Here's how this goes...

You'll need:

  1. 4 c. filtered water

  2. 4 Tbs. organic Green Tea (Dragon Well, Sencha, or Gunpowder are best)

  3. A clean glass or ceramic pitcher not metal or plastic)

Heat water to just below boiling point.  If it boils, then let it sit 5 - 6 minutes first.

Place leaves in pitcher.  Add water and stir. Allow it to steep covered for 5 minutes.

Now, either drink the liquid tea throughout the day, with a tiny squeeze of lemon to boost its anti-oxidant capacity, or save and use in place of water in practically any recipe you're making!

Store the tea leaves in a glass bowl (can refrigerate up to 2 days) and when you stir--fry veggies, make stew, soup or beans... add some of the tea leaves to the dish! 

P.S. Kids don't even notice them in mixed in dishes, and they get a nice dose of Auntie Oxidant.  :-)

~ I rest my case, or my kettle. ♥

Argentinian 'Pesto'

Chimichurri Sauce

In South America this sauce is traditionally used over grilled meats.  It works well with fish as well.

You may adjust spiciness as you like.

 4 servings

chimichurri

  • 1 c. organic Flat Leaf Parsley, chopped

  • 1/2 c. organic Baby Arugula, chopped

  • 2 cloves Garlic, minced

  • 1/4 tsp. fresh organic Oregano

  • 1/4 tsp. crushed Red Pepper flakes

  • 1/2 cup + 2 Tbs. virgin Olive Oil

  • 2 Tbs. Red Wine Vinegar

  • Salt and Pepper to taste

Place all ingredients in a blender or food processor and blend until well mixed.  Alternately you can hand chop the veggies and mix all together.

~ Buen Provecho!  ♥

Savoy Cabbage Comfort Food

The creamy texture of steamed/boiled cabbage is very comforting to me. The subtle flavor that is melts into your mouth is an invitation to experiment with fillings, spices and herbs. Mom used to make the best stuffed cabbage and cabbage stew recipes ever!  No, I'm not biased...after all she published a 500-page cookbook at the behest of friends for a reason. :)

She created a 'whole stuffed cabbage' dish that made us swoon, and that I will share here at a later date. The following recipe is based on one of hers too, with a little tweak to lower the fat content. (She used clarified butter in much of her creations.)

If you venture to try this, please let me know how you liked it!

Minted Cabbage with Garbanzo Beans

  • 1 Tbs. Coconut Oil or Virgin Olive Oil
  • 1/2 Savoy cabbage, chopped into bite size chunks
  • 1/4 c. organic Onion, chopped
  • 3 med. cloves Garlic, minced
  • 1/4 c. organic fresh Mint, minced
  • 1 c. hot Water
  • 2 tsp. Lemon juice
  • 1/4 tsp. Allspice
  • 1 tsp. Sea Salt (to taste)
  • 1/2 c. organic Garbanzo beans

Combine garlic and mint in a bowl and press down with back of wooden spoon to blend together.

Place a deep pot over medium heat.  Wait 1 minute and add coconut oil.  Wait another minute and toss in garlic/mint.  After 2 minutes, add cabbage chunks. Stir occasionally until cabbage starts to wilt.

Pour the hot water over the cabbage, cover and let simmer over med-low heat for 15 minutes.

Add lemon, allspice, salt and garbanzo beans, stir and simmer for an additional 15 minutes.

Serve over brown Basmati and wild rice, or whole wheat Bulgur Pilaf.  Can add more fresh mint as garnish.

~ Bon Apetit! ♥

Decadent Dairy-Free Mousse - Vegan + Sugar Free

Minted Chocolate Tofu Mousse

I love the combination of mint and chocolate.  If you don't, you can substitute orange zest or Rum extract for the mint.

  • 10 oz. (1-1/4 c.) organic Silken Tofu

  • 1 c.  Dark Chocolate, in pieces (I used 75% dark)

  • 1/4 c. organic raw Cocoa powder

  • 1/4 c. Green tea or Water

  • 1 Tbs. Almond extract

  • 1/2 c. Birch Xylitol or 4-5 packets Stevia

  • 1/4 c. fresh organic Mint leaves, chopped  ( or 1 tsp. dry mint)

Place chocolate, cocoa, water, extract and sweetener in pot over medium-low heat (or in a double-boiler over simmering water). Stir until chocolate pieces melt and mixture is blended.

Remove from heat.

In a food processor, whip tofu until smooth.

Add chocolate mixture and process until shiny and well blended. Add mint leaves and pulse 4 - 5 times just until mixed.

Scoop into dessert cups or bowl. Refrigerate 1 hour.

Your mousse will be thick, rich and oh-so-good!  Sprinkle additional chopped mint on top for garnish.

~ Bon Apetit! ♥

Miraculous Mushrooms - Not Just for Alice

Medicinal mushrooms have long been used in Asia as an energy tonic to help promote longevity and overall health. Amongst the many types of medicinal mushrooms, including Maitake, Cordyceps, and Shiitake, Reishi is one of the most versatile medicinal mushrooms.

Medicinal mushrooms have been shown to improve specific immune markers and contribute significantly to healing processes by stimulating the body’s immune system. They contain high concentration of fiber and act as prebiotic, antioxidant, and antibiotics. They hold anti-hyperlipidemic, hypotensive, and hypoglycemic ability in addition to helping many health conditions such as asthma, ulcers, and kidney inflammation.

Furthermore, medicinal mushrooms are potent antagonists that helps diminish the formation of cancerous cells and compounds.

Beating cancer with the help of medicinal mushrooms

Many of the medicinal mushrooms, including Chaga mushroom, Maitake mushroom, Ganoderma mushroom, and Cordyceps mushroom, contain cancer-preventive and cancer-fighting actions. Research has focused on the polysaccharides with beta 1,3 glucan linkages.

Indole-3-carbinol is a nutrient found in large quantities in cruciferous vegetables. It is a potent antagonist of breast cancer, reducing formation of  cancerous compounds from hormones and participating in blockage of cancer cell progression. - The One Earth Herbal Sourcebook: Everything You Need to Know About Chinese, Western, and Ayurvedic Herbal Treatments by Alan Keith Tillotson, Ph.D., A.H.G., D.Ay.

Cordyceps

like many other medicinal mushrooms has been traditionally cooked into soups in Asia for its nutritive and tonic properties. Like other medicinal mushrooms CS is rich in polysaccharides, the primary immune modulators as well as being rich in vitamins and minerals.  Cordyceps is best taken as either a water extract (tea or soup) or a high quality powder can be mixed into juice or water, or even into yoghurt or applesauce.

It is important to get high quality, properly prepared and processed Cordyceps product to ensure that you will get the most benefit from this healing mushroom. As with any other product of this nature, seek the guidance of a health care professional.

The constituents in medicinal mushrooms, such as CS, have few drug interactions and can often be used safely along with conventional therapies. Always discuss the use of herbal medicines with your doctor.

  Potential benefits of Cordyceps sinensis

Studies show the following actions and effects of the water extract of Cordyceps sinensis: (CS):

  • The polysaccharides in CS have been shown to have immune stimulating and anti tumor activity.
  • CS had been shown to inhibit the growth of several cancer cell lines.
  • CS has also been shown to protect the liver and kidneys from toxic side effects of chemotherapy.
  • CS has been shown to potentiate and enhance the activity of some chemotherapy drugs.
  • CS has been shown to promote Cell Death (induce apoptosis).   Normal cells will self destruct (undergo apoptosis) when the cell is damaged.  Cancer cells fail to do so.  CS has been shown to induce apoptosis or normal cell death in cancer cells in many studies and suggests that CS might be a valuable adjunct therapy for cancer patients.
  • CS is a potent antioxidant, thus protecting cells from free radical damage.  Free radical damage is thought to be a primary factor in the aging process.  Additionally when DNA  (genetic material) in the cells is damaged, risk of cancer increases.  CS has been shown to enhance the production of Glutathione and SOD, protective, natural antioxidants produced in our cells to protect against free radical damage and oxidation.
  • CS demonstrates anti-inflammatory properties.  Inflammation is a factor common to many diseases, including cancer.
  • CS has been shown to increase the production of Natural Killer (NK) cells. NK cells are primary protective cell in our natural innate immune response is active against both tumor cells and viral cells.
  • CS has also been shown to possibly inhibit metastasis and the spread of some cancers. Inhibiting metastasis therefore could prolong life for cancer patients.
  • Some studies have shown that CS prevents metastasis by inhibiting angiogenesis, the process by which tumor cells make new blood vessels, allowing tumors to grow in size.
  • CS has also demonstrated anti-viral and antibacterial properties.

 

Maitake and Turkey Tail

Other mushroom extracts that have been shown to have clinical effectiveness against human cancers are D-fraction extracted from the Maitake mushroom, and extracts from the Split Gill, Turkey Tail and Reishi mushrooms. In 1998, Maitake Products received FDA approval for an Investigational New Drug Phase II pilot study of Maitake mushroom extract in the treatment of advanced breast and prostate cancer.

There is also some evidence that the consumption of mushrooms in the diet may ward off cancer. - You Don't Have to be Afraid of Cancer Anymore by Bill Sardi

As with many of the medicinal mushrooms, Shiitake has been shown to be of benefit as an adjuvant cancer therapy. It has been shown to improve specific immune markers (including natural killer cells, tumor necrosis factor, T-helper cells, and a variety of interleukins), and patient outcomes.

Reishi

..is one of the most versatile medicinal mushrooms. It has long been used in Asia as an energy tonic to promote longevity and overall health.

Studies indicate that Reishi is an antioxidant and contains polysaccharides and other compounds that may boost the immune system. Reishi is taken to counter bacteria and viruses and has shown promise as an agent to help prevent or treat cancer, chronic fatigue syndrome, and other conditions. Russian researchers at the Cancer Research Center in Moscow have had positive results using Reishi extracts to boost the immunity of cancer patients. - The Health Benefits Of Medicinal Mushrooms by Mark Stengler

 

Chaga

There have been 150 species of medicinal mushrooms found to inhibit the growth of different types of tumors, especially cancers of the stomach, esophagus, and lungs, but Chaga seems to stand out from the rest. I learned about this mushroom from herbalist David Winston, who told me it has been used traditionally to treat different forms of cancer in Siberia, Canada, Scandinavia, the United States, and Russia. Chaga is a fungal parasite that draws its nutrients out of living trees, rather than from the ground. - The One Earth Herbal Sourcebook: Everything You Need to Know About Chinese, Western, and Ayurvedic Herbal Treatments by Alan Keith Tillotson, Ph.D., A.H.G., D.Ay.

~ ~ ~~

Enjoy mushrooms in salads, soups and stir-frys. Powdered mushrooms in pill form are also very effective.

As a special note, in order to be effective, it seems that mushroom extracts must be aqueous—i.e., extracted with hot water. Those that are extracted using rice or alcohol tinctures are not effective biologically. But a generally reliable source of aqueous extracts of medicinal mushrooms is JNS Natural Products, Inc. (www.jhsnp.com).

 >> To order organic Reishi or Cordyceps supplements, Contact me. <<

Read more here.

Exercise and the Development of Cancer

Move, move, move...

Researchers have known for years that people who are active and trim are less likely to develop cancer. And survivors who exercise and keep a healthy weight are less likely to relapse.

Only recently, however, have scientists begun to untangle how staying active helps keep cancer at bay.

While exercise may not change the inner workings of a tumor cell, physical activity may change the cell's neighborhood — the surrounding tissue, blood vessels and immune cells — known as the "microenvironment," says Patricia Ganz, a breast cancer specialist at UCLA's Jonsson Comprehensive Cancer Center.

"It's a new frontier for cancer research," says Pamela Goodwin, professor of medicine at Mount Sinai Hospital, University of Toronto.

Healthy neighborhoods are as important to cells as they are to children, says William Li, president of the Boston-based Angiogenesis Foundation, which funds research in cancer and other diseases.

He compares a lone tumor cell to a "bad kid" living in a good neighborhood. Even an aspiring juvenile delinquent won't be able to cause much trouble if he's surrounded by watchful parents, neighbors and local police. Exercise helps improve the neighborhood, keeping cancers in check, Li says. Failing to exercise — and putting on a lot of weight — damages the neighborhood, making it easier for cancers to wreak havoc.

In particular, exercise helps to prevent chronic inflammation, a process that can fuel cancers by changing the neighborhood around a tumor cell. Exercise helps lower levels of both insulin and sex hormones, such as estrogen, which release growth factors that let tumor cells survive and spread, Li says. And, as Doria has learned, exercise also helps relieve psychological stress, which may further reduce inflammation, Ganz says."

Read full article here.

~ Be Well! ♥

The Versatile Eggplant

My Tasty Eggplant Dip

In Lebanon the Eggplant is known as theKing of the Stuffed Vegetables, for its versatility. In my family its known as the shape of most of my Aunts! :)

Eggplants are very low in saturated fat and cholesterol. They are a good source of Vitamin K, Thiamin, Vitamin B6, Folate, Potassium and Manganese, and a very good source of dietary fiber.

eggplant

eggplant

Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. Properly cooked, the slight bitterness eggplants possess can be compensated for by enhancing the flavor so unique for this vegetable.

Research has shown that eggplants contain an anthocyanin phytonutrient in the skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

The August 10, 2005 issue of the "Journal of Agricultural and Food Chemistry" reports that a study shows the nasunin in eggplant hasanti-angiogenic abilities. The Cancer Center at the Angiogenesis Foundation explains that when something is angiogenic, it stimulates new growth of blood vessels and blood supply. Cancerous cells can gain angiogenesis ability, which means they can develop a means to increase their own blood supply, which can cause a cancerous mass or tumor to grow rather quickly. Nasunin in eggplant has the ability to prevent angiogenesis from occurring.

I will post several recipes that feature our plump purple friend.

Hoda's Spicy Eggplant Dip

eggplant sliced

eggplant sliced

  • 1 large organic Eggplant, peeled in zebra stripes

  • 3 cloves Garlic, minced

  • 2 Tbs. organic Cilantro, chopped

  • 1 small Chili pepper, seeded and minced

  • 2 Tbs. Coconut oil

  • 1/2 c. Green tTa or hot Water

  • 1/2 tsp. Stevia or 1 tsp. Xylitol

  • 1/2 tsp. Black pepper

  • 2 tsp. Sesame oil

Garnish

  • 2 Tbs. organic Cilantro, chopped

  • 2 Tbs. organic ripe Tomato, chopped

Slice eggplant lengthwise into 1/2" slices.  sprinkle each with salt and stack. Put on doubled paper towels, placing a heavy pan on top to press down. Wait 10 minutes.

Eggplant slices will leach water. Using fresh (unbleached) paper towels, press slices dry and cut into strips then dice.

Place a saucepan over medium heat and add 1 Tbs.  of the coconut oil.  Wait 1 minute. Add garlic and cilantro and saute for 2-3 minutes, stirring occasionally. Add chili pepper, eggplant and remaining 1 Tbs. coconut oil.  Cook, stirring frequently, until eggplant is wilted and brown. Add water, Stevia and pepper.  Cover and cook for 20 minutes on medium low.

Add sesame oil, stir well, cover and cook for additional 10 minutes.

Eggplant dip2

Spoon into bowl and sprinkle with chopped cilantro and tomatoes.  Serve warm or at room temperature with toasted whole-wheat pita bread chips.

~ To  Your Health! ♥

Turkey Tail Mushrooms (PSK) - a Miracle?

Because of Chinese and Japanese research and use, there is more documentation on Asian medicinal mushrooms than on almost any other CAM product.

Actions: Anti-tumor, Anti-microbial, Immunomodulating, Anti-oxidant. Also recently discovered to be anti-malarial.

Coriolus versicolor(turkey tail) mushroom is particularly interesting because it contains the protein-bound polysaccharide K (PSK). There are 600+ articles in PubMed on this topic, including 60+ clinical trials and 40+ RCTs. PSK is approved as an adjunctive cancer treatment in Japan.

PSK is said to fight cancer and halt tumors by inhibiting the growth of cancer cells and “stimulating a host mediated response.” PSK also promotes the body’s own “Natural Killer Cells” to strengthen and kick-start the immune system.

PSK is frequently combined with chemotherapy to increase cancer survival rates.

A $2.25 Million NIH Study Confirms Turkey Tail Mushrooms’ Power Against Breast Cancer

Recently, the National Institute of Health (NIH) approved a $2.25 million-dollar study conducted jointly with Bastyr University, the University of Minnesota, and the University of Washington. Researchers analyzed the impact of Turkey Tail mushrooms on the immune systems of patients with breast cancer.

Dr. Cynthia Wenner is one of the principal investigators on the NIH study. In an interview with Bastyr University’s Bastyr Magazine, she said, “As an overall goal, we’re trying to discover if this mushroom will help stimulate the human immune response to breast and prostate cancers.”

The study — which used mushrooms provided by Stamets’ company, Fungi Perfecti, LLC — confirmed that the mushrooms definitely stimulate the immune system and can even correct deficits in the immune systems of patients, all without the toxicity and side effects that are so common with more traditional treatments.

In a large trial published in the British Medical Journal in 2004, the addition of PSK increased the effectiveness of tegafur, a 5-FU ‘prodrug,’ on colorectal cancer. ( A ‘prodrug’ is an agent that is metabolized into an active drug in the human body.)

The overall five-year survival was 72.1 percent in the chemo-alone group vs. 81.8 percent in the PSK-added group. Among stage III patients, disease-free survival was 32.1 in the chemo alone group vs. 60 percent in the PSK-added group. Overall survival was 46.4 percent in the chemo-alone group vs. 74.6 percent in the PSK-added group (a gain of 28.2 percent).

PSK was found to prevent the recurrence of lung metastases. Adverse effects were mild. PSK capsules taken with this oral form of 5-FU “reduced recurrence in stage II and III colorectal cancer, and increased survival in stage III.”

Cancer-Killing PSK

Paul Stamets : In June of 2009, Stamets received shocking and distressing news from his mother: her right breast was 5 times the size of her left, due to 6 walnut-sized lymph nodes. The swelling and the enlarged nodes turned out to be caused by cancer. By the time of her examination and diagnosis, Stamets’ mother already had stage IV breast cancer, and it had already metastasized to her liver.

The oncologist at the Swedish Breast Cancer Clinic at the University of Washington said that Stamets’ mother had the second worst case of breast cancer she’d seen in 20 years of practice. After predicting that Stamets’ mother had only 3 to 6 months to live, the oncologist told both mother and son about an intriguing new study using Turkey Tail mushrooms to cure cancer.

Stamets’ mother tried the mushrooms (along with the drug Ariceptin). Fast forward 7 months later… Paul declared, “As of February 2010, she was virtually cancer-free”.

There arenumerous other articles in the peer-reviewed literature on this topic. Even the conservative Memorial Sloan-Kettering Cancer Center acknowledges the utility of PSK. Yet, inexplicably, this excellent natural product remains little known to most oncologists in English-speaking lands.

Bottom line

For people with cancer, there is little reason not to add PSK to their regimen. One reputable version comes from JHS Natural Products. Their PSK is a dehydrated hot water extract, which is 36 percent beta 1-4, 1-3, 1-6 glucan (i.e., the protein-bound polysaccharide with the greatest anticancer potential).

References:

~ Be Well. ♥

Bring the Divine into Your Home and Your Heart - The Rose

Flowers ...

they're common, they're everywhere.

But have you stopped to think about their role on Earth? The amount of energy needed to create a tightly wound bud, the force needed to unfold its petals and the magic that releases its fragrance.

And all that work to attract our attention, to give us pleasure...to offer us a glimpse of the Divine at work.

pink rosebud
pink rosebud

The variety of delicate, or striking hues and subtle shading that roses offer is simply astounding.   A rose's capacity to bring a smile to our lips and joy to our hearts cannot but be the Divine Will at work.

blushing rose
blushing rose

No wonder the Rose is the flower of love.

How Apt an Expression . . 'Stop and Smell the Roses.''

I often wonder how we can take so much of creation for granted, missing nature's invitation to appreciate and be grateful for  the infinite care that went into its design. All for our enjoyment.

magenta rose
magenta rose

As I walked in my garden I stopped by each rose-bush, looking earnestly at the blossoms and the incredible beauty each held. I noticed that my breathing slowed down, my mind stopped its incessant chatter, and a smile forced its way from my heart to my lips.  "How exquisite you are!"

blush roses
blush roses

These pink blushing roses melted me...I thought of weddings and fairies and sunrise and angels. How could I walk by and not stop to pay homage to the Creator of this delicate flower...impossible.

Cut flowers in a room raise the energy.  They are unique in the way they lend their aid when used in a meditation arrangement, complimenting objects or pictures that inspire you to focus on inner peace.

The Flowers of a Greater Garden

WE are no less beautiful, when we let go of ego based actions and reactions, when we stop trying to 'win' or impress, when we let the fragrance of our love embrace those around us indiscriminately, when we prevent ourselves from judging others...remembering that we are not perfect... then we too are roses in the Garden of the Divine, and we too bring a smile to His lips.

Resolve to be a rose. Share the light hidden in your heart with everyone you meet... whether through a smile, a kind word or a small gift. All you give returns to you tenfold, that is Love at work.

~ In Gratitude. ♥

Hoda's Fresh Salsa with Pear

After my massage therapy appointment this morning, I headed for Whole Foods to replenish my veggie bins. It's a bright, warm, sunny day in Northern California...a day that calls to you to walk among the produce bins!

I had a list.. and I allow myself to add about 4-5  things depending on what looks good that day.  Well, I came back with a couple of bags full, and laid them out on the counter to figure out what I wanted to play with first.  Since the bunch of Cilantro was huge, I decided to make it the star of this morning's creation.

I love pears when they're still crisp, so I picked one of them as the co-star.

2 cups packed organic Cilantro, chopped 1 med. ripe organic Tomato, chopped 1/2 Anaheim or Poblano pepper, minced 2 Tbs. minced organic Shallot 1/2 small under-ripe pear, diced 2 tsp. lemon juice 1 tsp. cider vinegar 1/2 tsp. Tabasco.. or your favorite chili sauce 1/2 tsp. salt.. or to taste

Mix all veggies and pear.  In small bowl, combine lemon, vinegar, and Tabasco, stir.  Add to veggies with salt, and mix.

Enjoy with homemade whole wheat pita chips*.

* Stack three loaves of whole wheat pita bread, and slice into 8 wedges like a pizza, or into squares. Separate the tops from the bottoms and place single layers on cookie sheets.  Mist lightly with virgin olive oil, and if desired a sprinkling of organic Garlic salt.

Bake in 400º oven until lightly brown. About 4-5 minutes. Time will depend on thickness of pita bread... so watch carefully because they can burn easily.

~ Cheers! ♥

Garbanzo Bean and Kale Salad

Put Together This Delicious and Healthful Salad in Just a Few Minutes
In just a few minutes, you can slice up some raw kale, open a can of garbanzos, chop up some vitamin C packed red bell pepper and red onion and mix up a quick lemon, turmeric and oil dressing.
The added bonus is the spice turmeric which reduces inflammation and has been used for rheumatoid arthritis, and has been linked to the prevention of Alzheimer's and the ability to fight a number of cancers.

This is a super healthy, oh-so-yummy salad.

Serves 4

  • 1 Tbs. freshly squeezed Lemon Juice
  • 1 Tbs. extra virgin Olive Oil
  • 1/4 to 1/2 tsp. Sea salt
  • 1/2 tsp. ground Turmeric
  • dash Cayenne pepper
  • 1 -1/2 c. Kale, thinly sliced
  • One 15 oz can organic Garbanzo beans, rinsed and drained
  • 2 Tbs. red Onion, finely diced
  • 1/2 c. red Bell Pepper, diced

Place the lemon juice, olive oil, salt, turmeric and cayenne pepper in a medium-sized bowl and mix well.

Add sliced kale to the salad dressing and massage the dressing into the kale with your hands. (Your hands may turn a little yellow!  Just wash with soap).

Add garbanzo beans, red onion and red bell pepper and mix well.

Serve or refrigerate until serving. This makes a great "make ahead" salad since none of the ingredients get soggy.

~ Yum! ♥

Spinach-Avo Soup

This recipe is packed with diabetes, cholesterol and cancer defense!It's not cooked so all the nutrients are preserved.

  • 4 c. organic baby Spinach, well rinsed and dried
  • 1 c. water
  • 3 cloves roasted Garlic, or 1 large clove, raw
  • 2 tsp. freshly squeezed organic Lemon juice
  • Pinch of Salt
  • 1/8 tsp. nutmeg
  • 1/8 tsp. black or cayenne pepper
  • 1 ripe Avocado, cut in half and pitted
  • 2 Tbs. crushed dry-roasted Hazelnuts, or lightly toasted Pine nuts
Place Spinach, water, garlic, lemon juice and spices in a blender. Pack leaves down and blend until smooth. Scrape down sides if needed.
Spoon avocado out of its skin.  Add to blender and process until smooth.
Taste and adjust seasoning. Garnish with nuts.
Makes 4 servings.
~ Bon Apetit! ♥

Exercise: Repair the Effects of Stress

Exercise can be a 4 letter word for some people. Sometimes I just can't get moving.

A sure way to unplug that brain-cork of mine... is to TURN ON THE MUSIC!  I love to dance, rock, belly dancing, swing, you name it. 

Belly dancing is fun, it activates every muscle group, and is a real workout. It is sensual, so it will elevate your mood too.  (You can look up a few how-to's on YouTube to kick things off.)

If you get into it, you might even put together a belly dance outfit!  I purchased a purple coin embellished scarf to tie around my waist.

belly dance costume

Walking in nature is another way to re-energize and get your exercise.  A moderately paced walk for 30 minutes a day will do the trick. You can go alone, or invite a neighbor or friend.

I'm not big on joining classes, I seem to drop out after a few sessions. I would rather have a walking buddy to chat with.  But whatever motivates you to get that body shakin' is great.

Below are excerpts from an article on this topic.

Exercise: Improve Your Mood and Repair the Effects of Stress - By Karyn Hall, PhD

Emotionally sensitive people are often advised to exercise to calm their anxiety or to help overcome depression. Grandmothers, psychiatrists, friends and even strangers often suggest, “Exercise. You’ll feel better.”

In our recent survey, 71.4% of the emotionally sensitive have found exercise helpful in managing their mood. Turns out the research, as reported by John Ratey, MD in his book Spark, shows exercise has a strong effect on mood as well as other important functions of the brain.

Exercise is effective in treating anxiety and panic.  Getting active provides a distraction, reduces muscle tension, builds brain resources (increases and balances serotonin, dopamine and norepinephrine, all important neurotransmitters involved in mood), improves resilience by showing you that you can be effective in controlling anxiety, and breaks the feeling of being trapped and immobilized.

The effects can be equal or even better than medication. The problem is that when people are upset or depressed, they don’t want to exercise.

Establishing a regular exercise program, one that you could maintain when your mood was unpleasant, may be part of the answer. Continuing a routine when you are emotionally dysregulated is easier than starting a new activity.  Regular exercise would also help prevent relapse.

Exercise improves the ability to learn. When you are working on learning new coping skills, new ways of responding, the ability to take in information is obviously important. Dr. Ratey describes an American high school whose students participated in a physical fitness program. They finished first in the world on science and sixth on an international test to compare science and math abilities.  As a whole, US students ranked 18th in science and 19th in math.

Studies have shown that better fitness means improved attention and improved ability to adjust their cognitive performance following a mistake.

How does that happen? Exercise reportedly spurs the development of new nerve cells from stem cells in the hippocampus. Perhaps most importantly, exercise is believed to increase BDNF (brain-derived neurotrophic factor), the master molecule of the learning process. Low levels of BDNF are associated with depression.

Exercise increases cognitive flexibility. Ratey defines cognitive flexibility as being able to shift your thinking and to be creative. Cognitive flexibility would be to apply new strategies to solve problems and use information in creative ways rather than rote memorization of facts. Memorizing coping skills may will not be as helpful as being able to able the information in different situations.

Exercise helps relieve and repair the effects of stress on the body. When stressed, the body releases cortisol. Ratey notes that high levels of cortisol make it difficult for the prefrontal cortex to direct the hippocampus to compare memories, like to determine that a stick is not a snake. Thus when cortisol is high it’s difficult to decide what is a threat and what isn’t a threat, so just about everything seems scary. You can’t think clearly.

In addition, high levels of cortisol kill neurons in the hippocampus (where memories are stored), causing a communication breakdown. This result could partially explain why people get locked into negative thoughts–the hippocampus keeps recycling a negative memory.

Exercise helps prevent the damaging effects of stress and can reverse damage that has been done.  All with very few side effects.

Reference

Ratey, J.( 2008).  Spark. New York:  Little, Brown and Company.

Music to Lift Your Heart

Sometimes a melody can lift us above everything, enabling us to look down and gain perspective, and be glad that in fact there is light in the world, we have to choose to see it and embrace it. This instrumental is such a melody... it lifted my heart and focused my mind on golden light... the kind that penetrates every cell with a healing vibration, reminding us that Love is our essence.

Ömer Faruk Tekbilek ♫ Aşk

Enjoy.

~ In Love. ♥