Baked Tomato Saucers

As the youngest of 7, I was still at home and got to help Mom in the kitchen over a 5 year span, as she re-created every recipe she knew and had collected, for her cookbook.  She needed to write the measurements (she never measured when she cooked). Most of my siblings were married and away, except for my sister #4 and me. So we were her tag team. We have all been blessed with Mom's love of cooking. My brothers are amazing chefs too.

In this photograph, she's making Middle Eastern couscous (mograbiyeh) from scratch, I mean the actual ingredient, not the dish.  It starts with a handful of bulgur wheat, flour and water, and a lot of patience as you spray the wheat, add flour swirl the grains around until coated and not stuck to each other, spray with water, add more flour...etc.. until the couscous are the size you want them to be!

Years ago, when I stayed with my #3 sister in Virgina during summer breaks from college...we cooked dinner for the family together.  We had gourmet nights, take out the Grill nights, and Eating on the Mediterranean nights.

One of the tomato side dishes I fell in love with was this recipe for Baked Tomatoes. I have modified it to fit in with our Anti-Cancer diet... but it's just as delicious. I call these Saucers because I use beefsteak or heirloom tomatoes, and they're huge!

If you have a Baked or Grilled Tomato recipe, do share!

Baked Tomato Saucers

  • 2 large ripe organic Tomatoes, sliced 1/3" thick (about 5 -6 rounds each)
  • 3 c. Whole Wheat or Gluten Free Bread crumbs (tear bread into tiny pieces)
  • 1/2 c. organic Parsley, chopped
  • 1 tsp. fresh Thyme leaves, minced
  • 1 tsp. Sea Salt
  • 1 packet Stevia or 1 tsp. Xylitol
  • 1/4 c. Virgin Olive Oil
  • 1 c. shredded Almond or Rice Cheese (if you are eating dairy, use 3/4 c. Parmesan Cheese)

Preheat oven to 325º F (165º C).

Place tomatoes on large baking sheet lined with parchment paper.

Mix the rest of the ingredients in a bowl.  Divide bread mixture evenly among the tomatoes, pressing down a little.

Place in middle of oven and bake for 35 - 40 minutes, or until tops are crisp and tomatoes are soft.

Excellent with grilled meats... choose organic chicken, wild caught fish, or a 3 oz. serving of grass-fed lamb or beef.

~ Bon Apetit! ♥

Cheesey Stuffed Mushrooms - Non Dairy

Tomorrow evening I am having a few people over to test their anti-oxidant levels with the amazing machine I spoke of in my post on April 27th. I'm so excited to have access to such a wonderful tool.  My teenage son agreed that most kids in his class would rate quite poorly, and he's anxious to see what his results will be. To supplement his diet, I started him on the Teen vitamins Pharmanex makes, and so in 4 weeks we'll do another reading to see if his levels rise. (It takes about 4 weeks for the change in your anti-oxidant levels to reach the skin, which is what the Biophotonic Scanner is measuring.)

I am going to try to get as many doctors in our area to incorporate this piece of data into their health evaluations!

Anyway, I want to make a little treat to serve tomorrow night and thought these quick and simple to put together appetizers would be fun.  (If you are someone who can eat dairy, then substitute goat cheese for the rice cheese.)

Makes about 24

mushrooms

  • Olive oil, for baking sheet

  • 3 slices whole wheat Sandwich Bread

  • 1 small Garlic clove, coarsely chopped

  • 6 oz grated Rice or Almond Cheese

  • 1/2 c. fresh organic Parsley leaves, chopped

  • 1/4 tsp. Red Pepper flakes

  • 1/4 tsp. Black Pepper

  • Coarse Sea salt

  • 2 packages (10 ounces ea) white button mushrooms, stems removed

Preheat oven to 400 degrees. Lightly oil a rimmed baking sheet.

In a food processor, pulse bread and garlic until fine crumbs form; set 1/2 cup aside. To food processor, add cheese, parsley, and red-pepper flakes. Season with salt, and pepper and pulse filling until combined.

Spoon filling into each mushroom, and roll filled side in reserved breadcrumbs. Place on prepared baking sheet; bake until mushrooms are tender and lightly browned, 15 to 20 minutes.

mushroom stuffed

Cheers! ♥

Appealing to the Eye

"Appealing" is defined as: Attractive, inviting, or pleasing. Since sight is the first sense that experiences food we are served, the presentation should attract, invite and please the eye, and promise the palate that it too shall be delighted.

Before I was old enough to understand this concept,  I used to watch as Mom spent hours decorating the dozen or more dishes that would garland the dining room table whenever we had company.

A dinner for 30 - 40 guests was a common occurrence in our house, since cooking was Mom's passion, and Dad's work necessitated socializing.

Between 1969 and 1974 Mom re-created every dish she knew how to make and invented over three dozen of her own, to include in the cookbook her friends pushed her to write "Dishes and Flavors of the East".  It was the first compendium of its type, capturing many recipes from around the Middle East and North Africa, which she collected and improved upon over the years.

Since Mom never measured, it was a 5-year-long effort to capture and record the correct amount of each ingredient. It sometimes took 2  - 3 tries to get a recipe right.

dinner party Aley 1970's

A dinner for 25 guests - 1972

She would literally spend an hour on the plate of Spice Rice Pudding, creating a mandala with pistachios, almonds, walnuts and pine nuts. Her friends would hesitate to disturb these works of art to serve themselves.

I don't have actual photos unfortunately, since most of our possessions were victims of the unrest in Lebanon...I took photos of pictures in her cookbook as an example.

spice pudding decorated by Sittou

Yaqout's Spice Rice Pudding with Nuts

Another example of her work and one of my favorite rice puddings, flavored with Orange Blossom water, is below.

Rice pudding_ Sittou

Middle Eastern Rice Pudding with Glazed Apricots, Pistachios and Pine Nuts

Putting conscious care into what ever it is we do, is bound to elevate the benefit of the service that 'thing' offers its recipient, whether it's food, a project, a handcrafted item, etc..

It's impossible not to feel the effect of someone's sincere and best effort.  Anything done with love carries love's vibration, one of the highest energy vibrations on Earth.

Mom sitting with us when we were sick, was enough to make us feel better. She would silently repeat God's name for the better part of each day.  How could we not heal around her?  They say God’s presence is contained in His name.

Well, it's the same with work we do...what we pour into it, others will get out of it.  In my own catering service I saw this principal at work.  The simplest appetizers or meals would elicit the type of acclaim one would expect for exotic creations. People were reacting to the mindfulness and love I pour into my cooking.

This approach applied to whatever we do becomes a Meditation.  It lifts us and our companions...it expresses and generates love...and it demonstrates that we are grateful for the skills we've been given and want to use them to serve others.

 Cheers! ♥

Blue Cornflour Crepes

  • 1/4 c. organic Rye flour

  • 1 tsp. Sea Salt

  • 2 tsp. freshly ground Flax Seeds

  • 1/4 c. Blue Cornflour

  • 1 tsp. Baking Powder

  • 1/2 tsp. Psyllium Husk Powder

  • 4 Pasture-rasied Eggs, lightly beaten

  • 1 c. Almond or Coconut Milk

  • 2 Tbs. melted Coconut Oil+ 2 tsp. for pan

Mix dry ingredients in a bowl.  Add wet ingredients and mix well. Let stand 20 - 30 mins.

Coat a crepe or small saute pan with a little of the coconut oil over medium-high heat.  Wait 2 minutes and pour enough batter to coat bottom of pan.  Swirl to even out crepe.

Cook until edges turn brown, and flip.  Cook for another 20 seconds or until brown.

Remove from pan. Since crepe is not sweet, you may fill it with your favorite savory or sweet filling.

Note: Add 1/8 tsp. Monk Fruit or 1 packet Stevia to 2 c. of Marion Blackberries, simmer on med-low heat while the crepes cook.  Place berries in the crepe, and pour the juice on top.

~ Bon Apetit!  ♥

Foods with Vitamin E

Like many nutrients, instead of taking them in the form of a supplement, it's best to get our Vitamin E from foods.  This way we get all the other benefits that particular food has to offer, since happily Mother Nature loads each food with more than one beneficial ingredient! I thought this table might come in handy when you're shopping, or planning your meal to include Vitamin E.

Selected Food Sources of Vitamin E (Alpha-Tocopherol) mg per serving Percent DV*

 Wheat germ oil 1 Tbs.                20.31
Sunflower seeds- dry roasted 1 oz.

7.437
Almonds- dry roasted 1 oz.                6.834
Sunflower oil 1 Tbs.                5.628
Safflower oil 1 Tbs.                4.625
Hazelnuts - dry roasted 1 oz.                4.322
Peanut butter 2 Tbs.                2.915
Peanuts - dry roasted 1 oz.                2.211
corn oil 1 Tbs.                1.910
Olive oil 1 Tbs.                1.910
Spinach, boiled ½ c.                1.910
Broccoli, boiled chopped ½ c.                1.26
Soybean oil 1 Tbs.                1.16
Kiwifruit 1 medium                1.16
Mango -sliced ½ c.                0.74
Tomato - raw 1 medium                0.74
Spinach - raw 1 c.                0.63

Chia n Chocolate, Cha Cha Cha

I wanted to make a non-dairy pudding using Chia seeds, since they are just like tapioca once add to liquid.  I found a couple of recipes and tried one, but was not happy with the results. (Read about Chia Seeds here.) After an experiment or two I came up with an acceptable version!

Let me know how you find it!

Chocolate Chia Seed Pudding

choco chia pudding2
choco chia pudding2
  • 1/4 cup Chia seeds
  • 1/4 c. organic Almond Milk
  • 3/4 c. Coconut Milk (canned)
  • 2 packets Stevia or 1 Tbs. Xylitol (to taste)
  • 1 small ripe Banana, mashed
  • 3 ounces 75% or more Dark Chocolate, melted
  • 2 Tbs. Cocoa powder
  • 1 tsp. pure Vanilla Extract (optional)

In a medium bowl, whisk Chia and almond milk, and let sit while you mix the rest of the ingredients.

Whip Coconut milk until thickened. Add sweetener and banana and mix well. Add melted chocolate, cocoa and vanilla and whisk to mix.  Add Chia mixture and whisk again to combine.

Cover and refrigerate for 2 hours or overnight.

choco-chia-pudding
choco-chia-pudding

Stir pudding, ladle into glasses and garnish.

~ Chia cheers! ♥

Another Wonderful Salad - Fattoush

When my daughter was a little girl, there were certain words that made her giggle...Sfoofwas one of them (a turmeric cake served in the mountain villages of Lebanon) and Fattoush another. When she helped me find a location for my Cafe, she said; "You know that you're going to have to name it Sfoof's, right?"

Well, I did.  We were known as Sfoof's Woofle Cafe! Say THAT 5 time fast! :)

sign final

And...her favorite salad is still Fattoush

Fattoush

Traditionally this salad is made with Purslane, another wonderful edible plant treated like a 'weed' in the West.  My gardeners accidentally weeded my wild patch of Purslane... but they only did it once!

purslane

purslane

According to David Beaulieu: When you taste the "weed," purslane in cooking recipes, and familiarize yourself with the research concerning its nutritional benefits, you might re-think the outdated logic that says, "This plant is a weed; therefore, it must be eradicated from my landscape!"

Instead of fighting it as a weed, you may begin to find it eminently logical to treat it as a herb of edible landscaping.  Purslane just happens to contain alpha-linolenic acid, one of the highly sought-after Omega-3 fatty acids.

Click here for more on the Health Benefits of Purslane.

Recipe

Fattoush is great as a picnic dish.  It complements grilled meats.

  • 2 c. organic ripe Tomatoes, diced

  • 1 small white Onion, chopped

  • 1/4 c. organic flat-leaf Parsley, chopped

  • 1/4 c. fresh organic Mint, chopped

  • 1 organic Green Bell Pepper, seeded and chopped

  • 2 c. Purslane leaves (no need to chop if they are small)

  • 1/2 c. Pomegranate seeds (opt.)

  • 2 loaves whole wheat Pita bread, toasted, broken into bite-size pieces (Omit for Gluten-Free version)

Dressing

  • 1/4 c. organic Lemon juice

  • 1/4 c. virgin Olive Oil

  • 1 Tbs. dried Sumac *

Combine all veggies in a large bowl. Whisk the dressing ingredients in a small bowl.

Add dressing to veggies, and toss. Just before serving, Mix in toasted pita bread.

    * Found in most Middle Eastern or specialty markets.

~ Sahtein! ♥

Tasty Ginger Cod Filets

Add Wild Caught fish to your diet 2 -3 times a week. If you have active cancer, it's important to limit your red meat intake to once or twice a week. A serving is 3 oz. of organic grass-fed beef or lamb. Even better, choose Bison.

A Note about Fish

Be very careful about the fish you eat.  As you know where the fish is caught and whether it's wild or farm-raised impacts the quality and the safety of the fish. Many contaminants in our oceans and rivers wind up in our food. Here is a handy list to take with you when shopping for fish.  For people who have had cancer, eliminating toxins is essential.  Click here for a list of safe fish.

Recipe

This is my favorite way to cook Cod and my second favorite way to cook Salmon.  Don't be fooled by the simplicity of the recipe...

 

  • 6-8 organic Green Onions, cut in 1-2 inch pieces

  • 3-4 Tbs. shredded or diced organic fresh Ginger

  • 3 Tbs. organic Tamari Sauce

  • 1 Tbs. Coconut Aminos

  • 1/2 packet Stevia or a prinkle of Monk Fruit

  • 1/2 tsp. Sesame oil for flavor (opt.)

Mix sauces, sweetener and oil together in a small bowl.

Place half the onions and ginger in glass or ceramic baking dish. Lay filets on top. Scatter remaining onions and ginger on top.

Drizzle with sauce.

ginger fish

ginger fish

Broil for 5 minutes, turn pieces over, and broil additional 3 minutes.  If filets are thick test for doneness (fish should flake when poked with a fork.)

Serve hot with sprouted brown rice and steamed vegetables.

Note: This may also be cooked in a saute pan on the stove. Cook vegs and fish on one side, flip and then add sauce mixture. Cook for 3 minutes and fiip once more to coat, and until done.

~ itadakimasu! ♥

Broccoli - Throwing out the Baby with the Bath Water

Broccoli, what a gift of a veggie. Its tightly packed florets are not only unique and pretty, they pack a healthy punch. The other night my boyfriend was in charge of preparing the Broccoli for steaming, and after separating the florets to my horror he was about to toss out the stems!  I must have shrieked, because he froze, holding the stalks in mid-air on his way to the garbage bin, not daring to do whatever it was that elicited that reaction.

Slowly his eyes met mine, and hoping to erase the look of horror on my face, tried to grin.

"You're NOT about to throw those out are you?" I asked.

"These?... Uh, no.. of course not." He slowly backed up to the cutting board.

"Good!' I went back to stirring the lentils.

From the corner of my eye, I watched as he placed them back on the board and twisted the knife around seemingly to slice the stems.

"You can peel them first, if you like," I hinted. "Bite size is good."

"Yeah," he looked relieved.

Stem Injustice!

I have often felt that we throw away much more than we should of the Veggies we prepare.  Stems seem to be thought of as unnecessary 'extras', when they are actually the conduit of foods to the parts we do eat... hence are likely to be filled with 'good stuff'.

I feel this way about greens, like Chard, Mustard Greens, Parsley, and Kale.  If the stem is woody, like Mint, then of course you wouldn't want to eat it.

Broccoli Benefits

On my list of the Anti-oxidant Capacity of Veggies, Fruit n' Spices, Broccoli was up there with about 1600 ORAC units per 1 cup serving.  (We're aiming for at least 6,500 units per day).

Broccoli  contains an anticancer phytochemical that increases the body’s ability to get rid of toxic substances linked to the development of cancer. It is also capable of inducing cancer cell death. A friend indeed!

This is a quick and tasty way to serve Broccoli:

Sesame Broccoli Recipe

  • 1 large organic Broccoli, broken into florets, stems peeled and chopped
  • Salt
  • 1/2 c toasted Sesame Seeds
  • 3 Tbs. Rice Vinegar
  • 1-1/2 Tbs. organic Tamari Sauce
  • 2 tsp. Sesame Oil
  • 1/2 tsp. grated fresh Ginger
  • 2 tsp. Stevia (or organic Honey)

Steam or cook Broccoli in salted boiling water until crisp-tender. Drain thoroughly and hold under running cold water for 30 seconds, then drain again.

Let cool to room temp.

Combine remaining ingredients in a large bowl. Shortly before serving, add broccoli and toss to mix well.

Good with Fish like Ginger Cod, and Brown Rice.

~ Sihk faahn! ♥

Grilled Eggplant Panini

Eggplant is another one of those veggies that some people shy away from if they've had it undercooked.  'Curing' eggplant with salt before cooking leeches out some of the bitterness and the excess liquid. Grilled eggplant is delicious.

How to Cure Eggplant Before Cooking

Peel the eggplant in alternating strips (zebra like) and  slice 1/4" thick.  Sprinkle with salt on all sides.  Place in a bowl lined with 2 - 3 thicknesses of unbleached paper towels, with more paper towels on top, and press with a heavy pot.

Wait 15 minutes.  Then wipe eggplant off with fresh paper towels, removing as much salt as possible.  Cut per recipe instructions.  Reduce Salt in recipe by 1/2, and then add more to taste if needed.

Panini

For a tasty take away lunch, this Panini is satisfying and can be made the night before (without toasting bread) and grilled the next morning.

2 Tbs. Vegenaise 2 Tbs. organic fresh Basil, finely chopped 2 Tbs. extra-virgin Olive Oil, divided 8 slices (1/2 inch size) Eggplant 1/2 tsp. Garlic Salt 1/4 tsp. ground Black Pepper 8 slices whole-grain Country Bread (e.g Trader Joe's Tuscan Whole Wheat Panini) 8 thin slices Rice cheese (fresh mozzarella for those who can have dairy) 1/2 c. sliced jarred Roasted Red Peppers 4 thin slices Red Onion

Preheat grill to medium-high.

Blend Vegenaise and basil in a blender. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt and pepper.

With the remaining 1 Tbs. oil, brush one side of each slice of bread.

Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more.

Toast the bread on the grill, 1-2 minutes per side.

To Assemble Panini

Spread 'basil mayonnaise' on half the slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm or room temperature.

  ~ Cheers! ♥

Eat Wild Thyme for a Wild Time!

Thyme

, botanically known as

Thymus vulgaris

, is a perennial garden herb that has been employed since ancient times for medicinal and culinary uses.

thyme1

The World's Healthiest Foods

notes that thyme has traditionally been associated with courage, with medieval women giving sprigs of thyme to knights going into battle; it has also been used as an herbal remedy for a host of ailments (PMS, Indigestion, Coughs..). It is an excellent source of iron and manganese, a very good source of calcium and a food source of dietary fiber.Since the 16th century, thyme oil has been used for its antiseptic properties, both as mouthwash and a topical application. Thyme tea, rich in volatile oils, minerals, beneficial phenols and flavonoids, is a healthy beverage choice. One of the popular culinary herb plants, thyme is native to Southern Europe and Mediterranean regions.

For thousands of years, herbs and spices have been used to help preserve foods and protect them from microbial contamination. Research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated foods.

Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.

In Lebanon we use green and dried thyme extensively.  Dried thyme mixed with sumac, toasted sesame seeds and salt is called Zaatar.

It is the main ingredient in the most traditional breakfast food, namely the Man'oushi...or Zaatar pie, which is sold in every bakery and many street vendor carts.

Mom was certain to serve us Zaatar on mornings when we had exams at school.  She said it helped with memory.  Although she wouldn't have known science was behind her belief, she was right!

Man'oushi

(photo courtesy of Stephen Masry)

Culinary Tips

Green wild thyme makes a very healthy salad!  Serve it with grilled meats and fish, or accompanied by Feta cheese and tomatoes for breakfast.  I like to use it in place of Oregano in some pasta dishes.  Dry Zaatar is delicious sprinkled on yogurt, hummus and plain omelets.

You can find Zaatar at most Middle Eastern markets. Make sure you choose Jordanian or Lebanese Zaatar.  There are some inferior products out there that taste like dirt!

Amending Store Bought Zaatar

For each cup of store bought Zaatar (Middle Eastern Thyme mix) you will need:

  • 1 Tbs. dried Sumac (available at Middle Eastern markets in packets or jars) 1/2 tsp. of salt

  • 2 tsp. toasted Sesame Seeds (even if there are some in the mix)

Mix all together and store in airtight jars in the refrigerator for 6 months, or freeze for up to 2 years.

zaatar, green

Green Wild Thyme Salad

  • 1 bunch of green Wild Thyme, rinsed and leaves picked off stems

  • 1 very small Onion (yellow or white), finely chopped

  • 1/3 c. finely chopped organic Green Onion

  • Juice from 1 freshly squeezed Lemon

  • 1 Tbs. extra virgin Olive Oil

  • 1/4 tsp. Sea Salt (opt.)

Mix all together in non-metal bowl.  Serve at room temperature for best flavor.

~ Sahtein! (double health)  ♥

Things You Didn't Know about Melatonin, but Should!

I was surprised when 4 of the 5 nationally recognized CAM specialists I consulted with asked me to take high doses of Melatonin (15 - 18 mg) as part of my supplement regimen. You have to build the dose gradually, starting with 2 mg /night. I didn't have problems with sleep then, but was educated as to why this was an important addition for cancer prevention.  There is little reason not to add Melatonin to your diet.  It has been shown to be safe up to those levels.  The only caution is if you are also taking sedative medications like clonazepam (Klonopin), lorazepam (Ativan), phenobarbital (Donnatal), zolpidem (Ambien). For other mild drug interactions, click here.

What is Melatonin?

The hormone melatonin, is found in a great variety of organisms.  Melatonin is produced in humans by the pineal gland.  The plant derived form, phytomelatonin, is sold as a dietary supplement in the United States and is used by some CAM practitioners in the treatment of cancer patients.

Long known for its ability to regulate the body`s natural circadian rhythms, melatonin is rapidly emerging as a powerful agent in the fight against brain aging and neurologic deterioration. Melatonin effectively protects both lipids and proteins from free radical damage as it easily crosses the blood-brain barrier. The production of melatonin decreases with age and oxidation slowly diminishes the normal electrical communication patterns seen in a healthy brain.

The result of a study published in the Behavioral and Brain Functionsjournal found that patients suffering from neurologic disorders such as Parkinson`s and Alzheimer`s disease were deficient in circulating levels of melatonin.

What does it Do?

Circadian organization of the host-cancer balance is important to cancer prevention, screening, diagnosis, and treatment.

Both melatonin and chronotherapy have been studied for many years but, despite largely positive findings, have not been brought into mainstream cancer therapy.

All living organisms are organized in biological time, and melatonin, a hormone secreted mainly by the pineal gland, is an important part of this scheme. In the human light-dark cycle, melatonin peaks every 24 hours, between 2 a.m. and 3 a.m.

The light-dark cycle helps synchronize the activity of the central biological clock. It is also a new member of an expanding group of regulatory factors that control cell  proliferation and loss, and is the only known chronobiotic hormonal regulator of neoplastic cell growth (a cell that is part of tumor).

At physiological concentrations, melatonin suppresses cell growth and multiplication and inhibits cancer cell proliferation in vitro through specific cell-cycle effects. At pharmacological concentrations, melatonin suppresses cancer cell growth and multiplication.

Unique Property of this Antioxidant

The Blood-Brain Barrier is a mechanism that controls the passage of substances from the blood into the cerobrospinal fluid and thus into the brain and spinal cord. The blood-brain barrier (BBB) lets essential metabolites, such as oxygen and glucose, pass from the blood to the brain and central nervous system (CNS) but blocks most molecules that are more massive than about 500 daltons. This means that everything from hormones and neurotransmitters to viruses and bacteria are refused access to the brain by the BBB. It also means that many drugs, which would otherwise be capable of treating disorders of the CNS, are denied access to the very regions where they would be affective.

Key functions of the BBB are:

  • Protecting the brain from "foreign substances" (such as viruses and bacteria) in the blood that could injure the brain
  • Shielding the brain from hormones and neurotransmitters in the rest of the body
  • Maintaining a constant environment (homeostasis) for the brain

Melatonin is an antioxidant that can easily cross cell membranes and the blood–brain barrier.reference

Melatonin is a direct scavenger of OH, O2−, and NO.[5] Unlike other antioxidants, melatonin does not undergo redox cycling, the ability of a molecule to undergo reduction and oxidation repeatedly. Redox cycling may allow other antioxidants (such as vitamin C) to act as pro-oxidants, counterintuitively promoting free radical formation. Melatonin, on the other hand, once oxidized, cannot be reduced to its former state because it forms several stable end-products upon reacting with free radicals. Therefore, it has been referred to as a terminal (or suicidal) antioxidant.

Melatonin Shown to Lower Cancer Risk by 34%

Melatonin has been shown to be effective in the fight against many cancer lines including those affecting the liver, breast, prostate, lung and brain. Melatonin is a powerful and versatile antioxidant that is naturally secreted by the pineal gland at night during total darkness. The natural nutrient can scavenge the most dangerous free radicals that are known to result in genetic deletions that dramatically increase the risk of many cancers.

The result of a meta-analysis of ten studies released in the Journal of Pineal Research demonstrated that melatonin is able to lower the risk of many cancer lines by up to 34%. Researchers found that this protection resulted across all dosage ranges and there were no adverse effects reported. The lead author concluded, "The substantial reduction in risk of death, low adverse events reported and low costs related to this intervention suggest great potential for melatonin in treating cancer."

Read more  here.

Research

Researchers at Harvard evaluated 147 people with invasive breast cancer and 291 without cancer as part of the Nurses Health Study. They took a morning urine sample and measured melatonin levels via a melatonin by-product called 6-sulphatoxymelatonin. The researchers found women with the highest melatonin had the lowest risk of cancer.

Spanish researchers evaluated melatonin supplements as a treatment for rats with advanced and untreated breast tumors. Melatonin given daily significantly increased survival in animals. The researchers concluded that the results strongly suggest that melatonin is beneficial during advanced breast cancer, because it increases survival time.

Additional Reading:

  1. Mills E, Wu P, Seely D, Guyatt G. Melatonin in the treatment of cancer: a systematic review of randomized controlled trials and meta-analysis. J Pineal Res. 2005 Nov:39(4):360-6.
  2. Saez MC, Barriga C, Garcia JJ, Rodriguez AB, Masot J, Duran E, Ortega E. Melatonin increases the survival time of animals with untreated mammary tumours: Neuroendocrine stabilization. Mol Cell Biochem. 2005:278(1-2):15-20.
  3. Markesbery W: Oxidative stress hypothesis in Alzheimer's disease. Free Radic Biol Med 1997, 23:134-147. PubMed Abstract.
  4. Reiter RJ: Oxidative damage in the central nervous system: protection by melatonin. Prog Neurobiol 1998, 56:359-384. PubMed Abstract OpenURLOpenURL
  5. Poeggeler B, Saarela S, Reiter RJ, Tan DX, Chen LD, Manchester LC, Barlow-Walden LR (November 1994). "Melatonin--a highly potent endogenous radical scavenger and electron donor: new aspects of the oxidation chemistry of this indole accessed in vitro". Ann. N. Y. Acad. Sci. 738: 419–20. DOI:10.1111/j.1749-6632.1994.tb21831.x. PMID 7832450.

Soybeans - Friend or Foe?

Soy is one of those "wonder foods" that used to be sold only in health food stores or Asian markets in western countries.

 

 

 

 

In the last several years, soy has been showing up regularly on the shelves of mainstream grocery stores, packaged in an amazing variety of products and flavors. At the same time, a controversy has been brewing – is soy healthy or risky for breast cancer patients and survivors? Do soy foods protect you from cancer, or do they hasten its development?

Soybeans are a great source of the anticancer compounds known as isoflavones.   These isoflavones have powerful antioxidant properties, and may be able to prevent cell damage (oxidation) caused by free radicals.

Soy isoflavones can act like weak estrogens, and may block estrogen receptors, similar to the way that tamoxifen works to prevent a recurrence of estrogen-sensitive breast cancer.

Sounds great, doesn't it?  But there may be a problem of "too much of a good thing."  Just as an excess of natural estrogen may fuel the growth of a breast tumor, too much of the soy isoflavone genistein, in concentrated form in many over-the-counter nutritional supplements, may set the stage for tumor development.

While moderate consumption of soy-based products is very reasonable, some supplements extremely high in phytoestrogens, especially soy-based isoflavone compounds and flaxseed based lignans, have been promoted as "natural" treatments for hot flashes and other menopausal symptoms. Very well-designed clinical trials show these supplements are no more effective than placebo (sugar pills) at relieving these symptoms. There is good science to suggest these high dose supplements may have negative health effects.

The Bottom Line on Soy and Breast Cancer

You may get the most benefits from consuming soy isoflavones such as genistein, if the isoflavones come from food (sesame seeds, tofu, legumes)– not from nutritional supplements.

The American Cancer Society says that concentrated extracts of soy isoflavones may encourage tumor growth, and should be avoided. Women in the Japanese study who had the lowest rates of breast cancer had consumed soy from childhood, or at least from pre-puberty. Post-menopausal women should not overdo soy products, because the powerful isoflavones mimic natural estrogen, which fuels 80% of all cases of breast cancer.

References

  1. Barnes, S., et al.  "Soy Isoflavonoids and Cancer Prevention." Advances in Experimental Medicine & Biology  401.  (1996):  87-100.
  2. Barnes, Stephen.  "Anticancer Effects of Genistein."  The Journal of Nutrition  125  (1995):  777S-783S.
  3. Bergan, R., et al.  "Genistein-stimulated Adherence of Prostate Cancer Cells Is Associated with the Binding of Focal Adhesion Kinase to Beta-1-integrin."  Clinical & Experimental Mestastasis  14(4) (1996 Sept.):  389-398.
  4. Messina, M. J., et al.  "Soy Intake and Cancer Risk:  A Review of the In Vitro and in Vivo Data."  Nutrition & Cancer 21(2)  (1994):  113-131.

 

Wake Up Call - Pesticides, Natural Chemicals and Our Health

When I read information like the following Abstract, I'm stunned that we wait for someone to "prove" what we have enough evidence to "suspect" is the cause of illness.  We wait until it's too late to do anything about it...instead of immediately thinking, "My life is too precious. If there is a 'possible link I am not going to take a chance.  I can live without xxxx in my life."

Pesticides and cancer: Dich J, Zahm SH, Hanberg A, Adami HO.

Abstract

"Epidemiologic evidence on the relationship between chemical pesticides and cancer is reviewed.

In animal studies, many pesticides are carcinogenic, (e.g., organochlorines, creosote, and sulfallate) while others (notably, the organochlorines DDT, chlordane, and lindane) are tumor promoters. Some contaminants in commercial pesticide formulations also may pose a carcinogenic risk.

In humans, arsenic compounds and insecticides used occupationally have been classified as carcinogens by the International Agency for Research on Cancer. Human data, however, are limited by the small number of studies that evaluate individual pesticides.

Epidemiologic studies, although sometimes contradictory, have linked phenoxy acid herbicides or contaminants in them with soft tissue sarcoma (STS) and malignant lymphoma; organochlorine insecticides are linked with STS, non-Hodgkin's lymphoma (NHL), leukemia, and, less consistently, with cancers of the lung and breast; organophosphorous compounds (About 70% of the insecticides in current use in the United States are organophosphorous (OP) pesticides, a total of around 90 million pounds per year) are linked with NHL and leukemia; and triazine herbicides with ovarian cancer.

Few, if any, of these associations can be considered established and causal. Hence, further epidemiologic studies are needed with detailed exposure assessment for individual pesticides, taking into consideration work practices, use of protective equipment, and other measures to reduce risk. "

Source:  Department of Cancer Epidemiology, Karolinska Institute and Radiumhemmet, Karolinska University Hospital, Stockholm, Sweden.

_ _ _

And here is a summary from the EPA's website:

Pesticides and Food: Health Problems Pesticides May Pose

Laboratory studies show that pesticides can cause health problems, such as birth defects, nerve damage, cancer, and other effects that might occur over a long period of time.  However, these effects depend on how toxic the pesticide is and how much of it is consumed. Some pesticides also pose unique health risks to children.

For these reasons, the Federal Government, in cooperation with the States, carefully regulates pesticides to ensure that their use does not pose unreasonable risks to human health or the environment. "

What is "unreasonable risk"?  Is there such a thing as "reasonable risk" when it comes to our health?  Who decides?  People you know nothing about....or YOU?

YOU are in Charge of Your Health and the Health of Your Children

Were bombarded with pollutants from vehicle emissions, manufacturing plants, dry cleaner chemicals,  lawn mowers, those darn awful leaf blowers that make me cookoo, and pesticides sprayed everywhere.  It's a miracle our liver functions at all.  Then add pharmaceuticals, artificial coloring, sugar, lotions with Parabens and EDTA, and deodorants with things we can't spell much less pronounce, and no wonder we're walking hot beds for the development of Alzheimer's, Cancer and a host of other ailments.

Get in the driver's seat.  You are wise.  Don't wait 10 years until the FDA or the EPA has enough 'clinical' data.  By then you could be one of the subjects they're studying, God forbid!

I have thrown away my Teflon pans, I don't let plastic wrap touch my food (I place a small square of parchment paper or was paper on the food before I wrap it), I never put Aluminum Foil against any sauces or acidic foods (you know the acid eats right through the foil...yes?), and I told my gardener not to use pesticides on any weeds, and to hand rake my leaves.

Love your life and your children's lives enough to sacrifice convenience for caution. It's a different world...we have to think defensively. Some things we can do little about, like air pollution, so do what you can with things you have control over.

~ In Good Health. ♥

Rigatoni and Veggies

Dinner in a Flash

I had some left over Pasta noodles, zucchini and broccoli. I decided to toss them all together with a spicy sauce rich in antioxidants... due to the Garlic and Tomatoes (Lycopenes)... for a healthy and quick dinner.

Use any combination of veggies you have on hand.

  • 2 c. whole wheat Rigatoni, cooked per directions (I use Fiber Gourmet brand, or Al Dente Carba) Substitute Brown Rice pasta for Wheat-Free version.
  • 1/2. sun-dried Tomatoes in oil, chopped up in blender
  • 1/4 c. hot Water
  • 1/2 c. each lightly steamed Zucchini and Broccoli, bite size pieces
  • 2 cloves organic Garlic, minced
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Oregano
  • 1/4 tsp. Red Chili Flakes (opt.)
  • 1/4 c. organic flat leaf Parsley, chopped

Place pasta, tomatoes and water in a pan over medium heat. Stir.

Add veggies, garlic and spices. Cover and simmer over low heat until warm...about 10 minutes.  Add parsley.

Serve with a small slice of Whole Grain bread (Udi't Millet or TJ's Flaxseed) sprinkled with virgin Olive Oil and organic Garlic Powder.

The two Breads mentioned above meet our Formula for 'Healthy Carbs'.   ~ Buon Apetito! ♥

To Fish or Not to Fish...

What's for Lunch?

salmon salad lunch

salmon salad lunch

As a Lebanese, homemade Hummus is always at the ready.

Salmon is a favorite o fmine, and I am sure to have cans of Alaskan Wild Caught Salmon in my pantry for the time I am out of the fresh version.  So I here is my Salmon Salad to compliment the Hummus and steamed cabbage I made.

Hoda's Salmon Salad

Salmon Salad

Salmon Salad

  • 2 cans wild caught Pink Salmon

  • 2 organic Celery stalks, chopped fine

  • 3 organic Green Onions, chopped fine

  • 1/4 c. organic flat leaf Parsley, chopped fine

  • 2-3 Tbs. Vegenaise

  • 1-1/2 tsp. Spicy Brown Mustard or Dijon

  • 2 tsp. Lemon Juice

  • 1/4 tsp. Black Pepper

Flake the Salmon, and add rest of ingredients. Combine well in a medium bowl.

Serve over whole grain wheat-free toast or in a lettuce leaf, alongside avocado slices sprinkled with lemon juice.

~ Bon Apetit! ♥