Authentic Arabic Bread - Basic Dough

Whenever we make dough for Zaatar pies, we save some to make Arabic (pita) bread. This is a Basic Dough recipe which is used to make Spinach, Meat and other hand-shaped small pies, as well as bread.  The dough is rolled thinner than for pita rounds, and is folded and sealed around a variety of fillings. This bread is present at almost every Lebanese meal. Another variety of Arabic bread that I love is rolled paper-thin and cooked on the top of a domed outdoor oven.  It is called 'marqooq', and is like lavash but much thinner. It can be found at Middle Eastern or Persian markets.

saaj oven

It's ideal for rolled sandwiches and making pin wheel appetizers, but since the dough is thin you need to use fillings that are not very wet, so the bread doesn't become soggy.

Making saaj bread

Traditionally, Arabic bread loaves are 10-11" round, but you can make them smaller, like the popular store-bought pita.

I use my larger Cuisinart to mix the dough, and then knead it 5 minutes by hand, or sometimes I let my KitchenAid mixer do all the work.  I leave that up to you.

Depending on the size of rounds you decide to make, this recipe will yield anywhere from 12 - 16 loaves.

Recipe

• 4 c. organic all-purpose Flour

• 2 c. organic Barley Flour

• 1 1/2 tsp. Sea Salt

• 2 packets (4 tsp.) dry Yeast

• 1/2 tsp. organic Evaporated Cane Sugar

• 2  to 2-1/4 c. tepid Water

• 3 Tbs. Extra Virgin Olive Oil

Sift flour and salt. Dissolve yeast and sugar in water, and proof for 5 minutes.

Fit mixer with dough hook, or Cuisinart with dough paddle. Put flour in mixer bowl and add water and yeast mixture. Process until smooth.

Remove dough and place on floured board.  Knead for 5 minutes.  Dough should be soft but not very sticky.  Add a little more flour or water depending on consistency.

Place dough in a greased bowl, cover with damp cloth and let rise until doubled, about 1-1/2 hours.

Divide dough into 4 equal portions, and divide each of those into 3 -4 balls depending on size preference. Cover balls with towel and let rest another 15 minutes.

Heat oven to 425º F, turn a cookie sheet upside down and place it on the middle rack of the oven while you are preheating the oven.  You will bake the bread on this surface (if you have a pizza stone then you can use that instead.)

Dust your work surface with a light coating of flour.  Slightly flatten one of the balls of dough with your hands and sprinkle a bit of flour on top.

rolling_pin_and_dough

Roll the dough out to between 1/8 and 1/4 " thick. If the dough does not stretch easily cover it with the damp towel and let it rest 5 to 10 minutes before trying again.

Repeat with rest of dough.

Place as many pitas as you can fit on the hot baking sheet surface. They should be baked through and puffy after 3-4 minutes.

pitabake2

Remove onto cooling rack with dough paddle, or large spatula.

Store bread in airtight bag. Will keep for 2 days at room temperature, or in refrigerator for 5-6 days.

~ Sahtein! (double health). ♥

Stuffed Bell Peppers

Prepping and stuffing vegetables may take 20-30 minutes, but the result is worth it!
You can also substitute 2 cored zucchini for 1 of the bell peppers for more variety. This meal keeps well in the refrigerator for 4-5 days.

sweet_pepper

Mom’s Stuffed Peppers:

• 5 - 6 organic Bell Peppers, variety of colors

• 1 c. raw organic brown Basmati rice, or 2 c. slightly mashed Chickpeas for lower carb

• 3/4 lb. ground organic grass-fed Beef, Lamb or free-range Chicken

• 5 Tbs. organic Tomato sauce

• 1 1/2 tsp. Allspice

• 1 tsp. Cinnamon

• 1/2 tsp. Black pepper

• 1 tsp. Sea Salt

• 3 Tbs. Extra Virgin Olive Oil

• 1 c. organic Yellow Onion, chopped

• 1/4 c. fresh organic Parsley, chopped

• 3 Tbs. fresh organic Mint, chopped (or 2 tsp. dry)

• 2 organic Tomatoes, sliced (for bottom of pot)

Sauce:

• 1 c. organic Tomato sauce

• 1 + c. Hot Water

• 1 tsp. Salt, 1/2 tsp. Allspice, 1/2 tsp. Cinnamon

Rinse rice 3 - 4 times swirling it with your fingers until water is mostly clear. This helps remove dust and some of the arsenic found in most rice.

Mix all ingredients together with the 5 Tbs. of tomato sauce and spices.  Place tomato rounds in bottom of a deep pot to prevent peppers from sticking.

Stuff peppers to within 1/2" from top, and place snug side by side in the pot, so they support each other.

Mix 1 c. tomato sauce, spices and hot water.   Pour around peppers and add enough hot water to reach within 1 inch of pepper tops.  Scoop 2 Tbs. sauce into each pepper to help rice cook.

Raw Stuffed Peppers in sauce 2014

Bring to a boil over medium high, then turn to low, cover and simmer for 30 - 35 minutes or until rice is cooked.
Serve with minted yogurt, and a green salad.

In the News: Integrative Medicine: Antioxidants and Chemotherapy

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Antioxidants and Chemotherapy

By Drs. Kay judge and Maxine Barish-Wreden

Published: Thursday, May. 31, 2012

Inflammation, and the use of antioxidants to put out inflammatory fires, is a hot topic these days. What do we mean by inflammation?

Inflammation is a natural and necessary response in the body whenever we are accosted by harmful germs or when we injure ourselves. When this occurs, our immune system steps in to fight foreign invaders and to bring our body back into balance so that we can heal.

Inflammatory chemicals are produced during this process, which can be harmful to our tissues, but antioxidants in our foods, such as vitamins C and E, help to quell this response and restore order to our tissues.

Inflammation can run amok, however, and cause persistent damage to healthy tissue, especially if we smoke or if we are overweight or obese. Chemotherapy drugs that are used to treat cancer also produce severe inflammation in the body, and this particular inflammatory response helps to kill off cancer cells. But it also harms healthy tissue in the process.

Many oncologists have been fearful of having their patients take any antioxidants during chemotherapy for fear that antioxidants might reduce the effectiveness of the chemo.

In a recent article in the journal Alternative and Complementary Therapies, Dr. Keith Block, a renowned integrative cancer specialist affiliated with the University of Illinois, discussed his review of more than 2,300 studies on the use of antioxidants during chemotherapy, and his report is very reassuring.

In summary, antioxidants often help to reduce side effects from chemotherapy, and this may allow patients to complete their full course of medication without interruption, which itself leads to better outcomes. Certain antioxidants also enhance the effectiveness of chemotherapy, reduce long-term toxicity and improve survival.

Not a single study reviewed by Block showed any evidence of antioxidants interfering with the effectiveness of chemotherapy. In fact, a recent article looking at the impact of antioxidants in Chinese women undergoing treatment for invasive breast cancer found that use of antioxidant vitamin supplements in the first six months after diagnosis resulted in a reduced risk of both mortality and cancer recurrence.

Other studies have suggested survival benefit in certain cancers when patients take melatonin, as well as reduced toxicity from chemo with the use of glutathione and coenzyme Q10 among others.

So, if you are affected by cancer, what should you be thinking about to protect yourself during and after chemotherapy? First and foremost, begin by eating a super-healthful, plant-based diet that is loaded with dark-colored fruits and veggies so that you maximize your intake of antioxidants from your food, which is the most powerful way to get them.

You can also consider supplementing your diet with some of the more powerful antioxidants, such as fish oil, coenzyme Q10, vitamin C, vitamin E and selenium, though we recommend that you meet with an integrative cancer specialist first so that you can determine which supplements are ideal for you, given your particular tumor as well as your treatment regimen.

And for those of you who have been affected by cancer, either because you or a loved one have faced this disease, there is a conference coming to Sacramento in September that you should know about. It's titled "Cancer as a Turning Point, From Surviving to Thriving," and it is a gathering of some of the best and most inspiring experts in this business.

Cancer as a Turning Point is sponsored by the non-profit organization Healing Journeys, whose vision is that everyone touched by cancer or any life-altering condition be empowered to move from surviving to thriving. This conference is usually offered in two cities across the country every year.  The conference is free to all attendees, though donations are greatly appreciated to offset the cost, and donations are also tax-deductible. For more information, and to register, go to www.healingjourneys.org.

And for more information on an integrative approach to cancer treatment, look at Block's 2009 book "Life Over Cancer" (Bantam, $28, 608 pages) or Alschuler's gem that she co-wrote with Karolyn Gazella, "The Definitive Guide to Cancer: An Integrative Approach to Prevention, Treatment, and Healing" (Celestial Arts, $25, 496 pages), now in its third edition.

~ Be Well! ♥

Tart Cherries Invade Unsuspecting Brown Rice!

A lovely blend of flavors, fit for a luncheon served with a grilled fish or lime glazed chicken breast. Keep some tart dried Cherries around for this impromptu dish.  In a pinch you may substitute dried Cranberries.

You may cook the Gaba rice in advance (like early morning) since it takes about 35 - 40 minutes, and leave pot out until you're ready to make the Pilaf. I always have pine nuts in my freezer for immediate availability.

Recipe

Serves 8

• 1 c.  chopped organic Green onion
• 2 c.  chopped organic Celery
• 1/2 c.  dried, Tart organic Cherries
• 1/2 c. Pine Nuts
• 1 Tbs. chopped fresh organic Thyme (or 1 teaspoon dried)
• 1/2 tsp.  ground Black pepper
• 1 Tbs. Coconut Oil (or Virgin Olive Oil)
• 2 c. cooked brown Gaba rice (may use Wild Rice)

Put onion, celery, cherries, nuts, thyme, pepper and oil in a large skillet.

Cook, uncovered, over medium heat 10 minutes, or until vegetables are tender; stir occasionally. Add rice; mix well.

Cook 3 to 4 minutes, or until thoroughly heated.

That's it, simple and scrumptious!

~ Enjoy! ♥

Taurine - the Benefits

Taurine is an amino acid that supports neurological development and helps regulate the level of water and mineral salts in the blood. Taurine is also thought to have antioxidant properties. Taurine is found naturally in meat, fish and breast milk, and is available as a dietary supplement.

Taurine may help lower high blood pressure by encouraging the excretion of excess fluid, calming the sympathetic nervous system, and relieving arterial spasms that can cause blood pressure to rise. It helps stabilize blood sugar levels; protects lung and eye health. It is also protects the gallbladder, and may help reduce the risk of gallbladder disease associated with use long-term use of anti-seizure medications.

Some studies suggest that Taurine supplementation may improve athletic performance, which may explain why it is used in many energy drinks.

In one study, people with congestive heart failure who took Taurine supplements three times a day for two weeks showed improvement in their exercise capacity.

Up to 3 grams a day of supplemental Taurine is considered safe. Any excess Taurine is simply excreted by the kidneys. Moderation is important, however. Little is known about the effects of heavy or long-term Taurine use.

TIP: Because the doses of Taurine needed are in gram quantities, you may prefer to purchase a powder form rather than capsules. It is best taken between meals, early morning or bedtime.

CAUTION: Taurine might have an effect like a water pill or "diuretic." Taking Taurine might decrease how well the body gets rid of lithium. This could increase how much lithium is in the body and result in serious side effects. Talk with your healthcare provider before using this product if you are taking lithium

Apricot Sherbert -Dairy Free

I remember Mom giving me a leg-up to get into the Apricot trees in our orchard in Lebanon, and picking the red-cheeked, juicy ones that were too high to reach from the ground. Our fruit picking trips always included a picnic featuring tasty Lebanese mezza dishes (appetizers) that Mom made the day before... Tabboouleh, stuffed Grapes leaves, homemade Arabic bread, Hummus or Baba ghannouj, cheeses, olives, fresh veggies, and watermelon for dessert.

1972

Recipe

• 2 lb. ripe Organic Apricots (@15)

• 1/4  c. Water

• ¾ c. Almond or Coconut Milk

• ¾ c. Birch Xylitol or 2 - 3 packets Stevia (to taste)

• 3 drops pure Almond Extract

• 1/2 tsp. Orange Blossom Water (Whole Foods or Middle Eastern market)

Split apricots and remove pit. Cut each into 1/6’s.

Reserve 1 Tbs. of the apricots.

Cook apricots in water in a non-reactive saucepan over medium heat, covered. Stir occasionally until cooked through, about 10 mins. Add milk.

Remove from heat and stir in sweetener. Let cool to room temp.

Puree the mixture in a blender or food processor until smooth. Stir in the extract, orange water and rest of the apricot pieces.

Chill thoroughly, then freeze in ice cream maker, or pour into Popsicle molds.

~ Sahtein! (double health) ♥

Pick Up a Colored Pencil, Open a New World

A few weeks into my Chemotherapy, I remembered that the Anthroposophic doctor I had seen the week before hosted painting classes for some of her cancer patients.  She herself had amazing drawings she created when battling illness. For those unfamiliar with Anthroposophical medicine, it is a complementary approach to medicine that integrates the theories and practices of modern medicine with homeopathic medicines, physical and artistic therapies and biographical counseling.

The medical approach has its foundation in a spiritual-scientific understanding of the human beingthat regards human wellness and illness as biographical events connected to the body, mind and spirit of the individual.

Anthroposophical medicine uses a holistic approach ("salutogenesis") that focuses on factors that support human health by strengthening the patient's physiology and individuality, rather than solely addressing factors that cause disease. The autonomy and dignity of patients is a central theme; therapies are believed to enhance a patient's capacities to heal.

This system was founded in the 1920s by Rudolf Steiner in conjunction with Ita Wegman as an extension to conventional medicine based on the spiritual philosophy of Anthroposophy.

....

Up to that moment I used to spend the first few days after Chemo reading stacks of books by my favorite authors, taking my 'round the clock list of supplements, attempting a short walk in the afternoon, and doing light cooking till my son and bf came home around 4pm.

Based on that recollection of art as therapy, I felt the urge to try to paint, so my daughter brought me some paints, a few small canvases and brushes.  As a teenager, I dabbled with my father's oil paints, but enjoyed drawing a lot more.

I attempted an abstract painting, but didn't like the medium, so I asked J to buy me a drawing tablet on his way to work the next day, and he gave me a huge box of colored pencils. I ordered a rainbow of Sharpies from Amazon too.

In the early 70's I loved drawing psychedelic pictures, and actually had a couple that my Mom thought to bring me from Lebanon on one of her trips here in the early 90's.

HAC_love_small

Below is the template of one of them done in pencil that I decided to redraw in color.

A World of Colors

This began a journey that wove a thread from the past into the present in a lovely healing pattern.  I was addicted to cranking out a picture every 2-3 days.  Since I have never really 'grown up', I brought my favorite animated or cartoon characters into surround, and asked them to join me in this play with shapes, color and images.

The focus, the colors, and the call to be creative in a world of fantasy, helped me ignore the raging battle inside; my body dealing with the onslaught of Chemo drugs (I was on a dense-dose regimen with a treatment every 2 weeks), trying to cheerfully weather the awful taste in my mouth for 6 days after treatment and still eat well, and the stunning transformation of my hair into a brittle patch of falling squiggles, and the inevitable a drop in energy. (I shaved my head not long after that very disturbing experience began!)

My family had fun being surprised by each new creation, and made suggestions for the next picture.

Since my boyfriend J is in the music business, and we all either play an instrument, sing, or are avid music lovers... I had come up with a tribute to the what is essentially the backdrop of our lives.  Remember, my creativity was dampened more and more each week by the Chemo doing a number on my brain cells.

I laughed that these were worthy of a child's portfolio!  But I was having a blast, or as much of one as I could during this amazing process of rebirth.

HAC_mushrooms

Conclusion

I framed the originals, three were gifts, and made good quality copies of the rest, since my family thinks that I should make them available for purchase!  Cute people, aren't they?  :)

Art is a meditation, it reduces stress and summons creativity... as side many of us may not nurture enough.

So next time you're dealing with an overwhelming situation, whether you think you have talent or not (it didn't stop me!), pick up some colored pencils, crayons or markers, and Go WILD!

~ In Good Health!♥

Chia Chocolate Cupcakes - GF & Vegan

For extra goodness: Melt 10 oz. 75 - 80% dark chocolate in a double boiler, add 1 Tbs. almond or coconut milk and 1 packet Stevia. Stir well and smear on the cupcakes as they reach room temperature.

Recipe

• 3/4 rounded c. Sorghum flour

• 3/4 rounded c. Potato starch or tapioca starch

• 1/2 c. unsweetened raw Cocoa Powder

• 1/4 c. Chia seeds

• 1 Tbs. ground Flax seeds

• 3/4 c. Birch Xylitol (or 3 packets pure Stevia)

• 1/2 tsp. Sea Salt

• 1 tsp. Psyllium Husk Powder

• 1 tsp. Baking Powder

• 1 tsp. Baking Soda

• 1 Pasture-Raised Egg (or 2 Tbs. freshly ground Flaxseed for Vegan)

• 3 Tbs. virgin Olive Oil

• 2 tsp. Vanilla

• 1/2 tsp. Distilled Vinegar

• 1 c. warm Water, Green Tea or Decaf Coffee

Line a 12-c. cupcake pan with paper or silicon liners. Preheat oven to 350º F.

Whisk together the dry ingredients.

Add in the warm water (or tea or coffee), egg, chia seeds, oil, vanilla, and vinegar and beat until smooth. Beat for 2-3 minutes.

Scoop the batter into the 12 lined muffin tin cups.

Bake for about 15-20 minutes, until an inserted toothpick comes out clean.

Remove the cupcakes to a wire rack and let cool completely.

~To Your Health! ♥

Tri-Color Salad

Recipe

• 1 Belgian Endive

• 1 small head organic Red-leaf lettuce

• 1 small head organic Green-leaf lettuce

• 1 organic Golden Beet, cooked and sliced

• 5 organic Cherry Tomatoes, sliced

• 1 small bunch organic Watercress

 Dressing

• 2  Tbs. Balsamic vinegar

• 1/2  tsp.  Sea Salt -- to taste

• 1/4 tsp.  Pepper -- to taste

• 1/4 c.  extra virgin Olive Oil

• 3 Tbs. freshly squeezed organic Orange juice

• 1 Tbs.  Dijon Mustard

• Juice of a large organic Garlic Clove

Topping

• 3 pieces of whole grain or gluten-free Bread

• Extra Virgin Olive Oil

• Garlic Powder

• Dried Thyme

Rinse and tear lettuces into a large bowl. Wash and chop watercress with some of the stems. Slice Endive and combine with lettuces and beets.

Combine the dressing ingredients in a mason jar and shake to mix.  Pour over the bowl of salad. Drizzle olive oil over bread and sprinkle with garlic powder and thyme. Toast until brown. Cut into bite size pieces, and add to salad.

Toss and serve.

~ Bon Apetit! ♥

Wrap It - à la Mediterranean

They're easy to transport, easy to make, inspire creativity, and are fun to eat... I'm talking about Wraps. 

This wrap integrates a North African ingredient with a tasty hummus.

Mediterranean Veggie Wrap

 Yield - 8 wraps

• 1 cup uncooked whole wheat Couscous (or gluten free grain of choice)

• 1/2 c. chopped Almonds, toasted

• 1/2 c. golden Raisins

• 3 c. BBQ'd Tofu, diced

• 2 c. shredded organic Romaine Lettuce

• 2 Tbs. diced organic Red Onion

• 1/4 . extra virgin organic Olive Oil

• 1/4 c. organic Lemon Juice

• 1/2 tsp. Cumin

• 2 Tbs. chopped organic Parsley

• 1 tsp. grated Lemon peel

• Salt and pepper, to taste

• 8 GF organic Corn Tortillas or 4 whole wheat Pita Bread, split into 8 rounds

• 1 c. homemade Hummus

• 1 organic English Cucumber, cut into thin 4” long sticks

Cook couscous according to package directions.

In a medium bowl, gently combine couscous, almonds, raisins, tofu, lettuce and onion.

In a small bowl, whisk together olive oil, lemon juice, parsley, cumin and lemon peel. Season with salt and pepper.  Mix 1/4 cup dressing into couscous mixture.

To assemble wraps, lay bread split side up on work surface. Spread each with 2 tablespoons hummus. Spoon approximately 1/2 cup couscous mixture down center of each pita round. Add cucumbers. Drizzle with 1 tablespoon dressing.  Fold up bottom and then sides to wrap.

~ Double Health! ♥

Four for Your Household - Recommended and Safe Products

I thought I'd start recommending Safe, Earth-friendly products to complement our effort to keep toxins out of our home, our bodies and our environment.

We don't think about the ingredients in things like dish soap, and dishwasher or laundry detergent, but residues are left on our skin to be absorbed into our cells, or on the surface of our utensils and plates waiting to merge with the food we eat!

Cleaners are full of awful chemicals as you may well be aware, and using them unleashes those chemicals into the air you breathe and coats surfaces. When you think about it, it's obvious you want to avoid that.

The products below are available at -  http://www.vitacost.com, or on Amazon. I prefer dealing with Vitacostdirectly.  They often have promotions and carry two Supplement brands I trust.

~ ~ ~ ~

Earth Friendly Parsley Plus All Surface Cleaner -- 22 fl oz

Cleans with the power of parsley.  Earth Friendly Products Parsley Plus All Surface Cleaner can be used on counter-tops, appliances, microwave ovens, floors, ceramic tile and any other surface not harmed by water.  Because natural ingredients are used, color and body may vary.

Ingredients: Purified water, biodegradable coconut based surfactant, and parsley essence.

Citrus Magic Instant Spot and Stain Remover -- 22 fl oz

• Eliminates Stains & Odors From Carpet, Upholstery Fabric • Works on Ink, Grass, Wine, Blood & More!

Great for eliminating old and deep-set stains & odors …. Even blood and wine!

Citrus Magic Instant Spot & Stain Remover is a superior stain remover, formulated and proven for use on carpet and upholstery made with today’s natural and synthetic fibers.  It’s great for use on pet bedding, clothing, tile, concrete and any other surface around your home where water is safe to use.

Ingredients:

Water, natural builder for improved detergency, vegetable derived cleaners, natural and organic citrus oils, salt derived from fruit juice and oxygen cleaning agent.

Warnings

Citrus Magic is safe in most washable surfaces. However, on carpets or painted surfaces, test small inconspicuous surface area initially.

Earth Friendly Floor Kleener -- 22 fl oz Non-polluting

Earth Friendly Products Floor Kleener is specially developed for cleaning a variety of flooring.  Ideal for removing dirt, spots of grease and scuffs.  Can also be used for daily cleaning. •  Laminate and hardwood floor cleaner •  Neutral pH •  Naturally safe •  Non-stripping •  Great for many floor types •  Will not dull shine

Ingredients:Water, ethanol (derived from corn), coconut based surfactant, vinegar, and lemon essential oil.

Earth Friendly Ultra Dishmate Natural Lavender -- 25 fl oz 

Earth Friendly Products Dishmate's™ cleaning action gives pots, pans and other cooking utensils a bright luster.  Contains no phosphates, dyes or perfumes.  Because natural ingredients are used, color and body may vary.

Ingredients: Water, coconut oil derived surfactants, salt and lavender oil. *Does not contain SLS or cocamide DEA.

For Energy and Cardio Support - L-Carnitine

While I was going through Chemo I was advised to take L-Carnitine starting 2 days after treatment and up until my next treatment to help with low energy and reduce the possibility of neuropathy. I didn't feel overly fatigued, despite a dense dose regimen. Consult a nutritionist before taking this supplement if you are in treatment.

L-Carnitine is a substance that helps the body turn fat into energy. Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart, brain, and sperm.

Usually, your body can make all the L-carnitine it needs. Some people, however, may not have enough L-carnitine because their bodies cannot make enough or can' t transport it into tissues so it can be used. It has been proposed as a treatment for many conditions because it acts as an antioxidant.

The best food sources of L-carnitine are red meat (especially lamb), poultry and dairy, so individuals eating healthier diets with limited intake of these foods tend to have lower L-carnitine intake. Smaller amounts are found in fish, tempeh, asparagus, avocado and peanut butter. Diet alone can be insufficient to meet L-carnitine needs in states of depletion.

EFFECTS OF L-CARNITINE:

• Lowers total cholesterol and triglycerides, while increasing HDL ("good") cholesterol

• Inhibits seizures [De Vivo et al., 1998; Igisu et al., 1995]

• Helps protect the liver in patients taking Accutane and anti-seizure drugs

• Improves memory, attention and cognitive function; helps protect against brain injury and promote brain repair, particularly in the Acetyl-L-carnitine form [Igisu et al., 1995]

• L-carnitine inhibits the activity of excess thyroid hormone and reduces symptoms of hyperthyroidism

• Prevents cardiomyopathy induced by adriamycin (doxorubicin) [Anselmi et al., 1993; De Leonardis et al., 1985; Neri et al., 1983] without interfering with the anticancer efficacy of the drug nor promoting tumor growth [Peluso et al., 200 :347].

• Human studies have proven carnitine's value in supporting energy production and reducing symptoms in patients with congestive heart failure, diabetes, and lung diseases.

• Improves athletic performance and exercise tolerance.

POSSIBLE SIDE EFFECTS: Some people find L-carnitine upsets their stomach. Take with a meal to reduce this side effect.

CONTRAINDICATIONS: Use only under a doctor’s supervision if you have kidney disease or are on dialysis.

Overnight Chia Chocolate Pudding

They danced all night, and in the morning... they were one!

I happened upon this recipe for Chia Chocolate Pudding at Simplysugarandglutenfree.

I tried a version with Coconut Milk which I posted before, but I have to admit I prefer a mild coconut flavor so this one is right up my alley!

The recipe makes 2 servings, so double it for leftovers!

• 1 c. unsweetened Chocolate Almond Milk

• 1/4 c. Chia seeds

• 2 Tbs. currants, dried cherries, or dried cranberries (optional)

• 5 - 6 drops liquid Vanilla Stevia (alcohol-free), or a touch of monk fruit

Pour almond milk in a pint mason jar. Stir in the chia seeds and dried fruit.

Place the lid tightly on the jar and refrigerate overnight.

Stir well, and add additional almond milk to adjust the consistency if desired.

Sweeten to taste with liquid vanilla stevia. Serve in stemmed glass pudding cups with a sprig of Mint for a beautiful presentation.

~ Cheers! ♥

Think Twice Before you Lay on a Tanning Bed

Ten years ago, I tried a tanning bed ONCE, at the encouragement of a teenaged niece. I am sightly claustrophobic (thankfully) so didn't repeat the experience.  I also wasn't sure I felt safe in the first place. 6 years later, I had a small spot on my chest that turned out to be Squamous Cell Cancer.  Thankfully I caught it very quickly and had it removed.

UV light is not something to mess with.  In my opinion companies that offer tanning bed services are in fact socially and morally irresponsible in light of the prevalent data about the dangers.  To me, they are no better than Cigarette companies who promote and make their wealth from selling a product that has no Benefits, and a rather long list of Risks!

Well, chances are you know someone who has used a tanning bed, or you may have tried it yourself. Please read this article and pass it on to anyone who may be deterred from repeating the experience, or trying it for the first time.

We need to take care of each other.

The following article appeared on NPR's health blog.

Use Of Tanning Beds Common, Despite Cancer Risks

by Scott Hensley

May 10, 2012

Ed Andrieski/APJodi Duke, a 35-year-old melanoma survivor living in Aurora, Colo., shows the scar left on her arm from melanoma. She used tanning beds as a teen and advocated for a bill to regulate tanning in the state that failed in 2007.

Who's really hooked on tanning beds?

Odds are she's young, white and lives in the Midwest.

Figures just published in the Morbidity and Mortality Weekly Report paint a detailed picture of indoor tanning habits across the country.

Overall, in 2010 about 5.6 percent of adults used a tanning bed, or other device that blasts UV rays at skin to darken it. Tanning sprays didn't count.

But the most likely adult users, as you might have guessed, are women between 18 and 25. Around 30 percent of white women in that age group had used an indoor tanning machine of some sort in 2010.

"I am astounded" by the results, Dr. Len Lichtenfeld, deputy chief medical officer of the American Cancer Society, told the Associated Press.

People who go in for indoor tanning tend to do it quite a bit.  About 58 percent of white women who tanned indoors did it 10 times or more in a year.  For white men who tanned indoors, the comparable figure was 40 percent.

Indoor tanning equipment that exposes a person to UV rays(not tanning spray) carries the risk of skin cancer. The frequent tanning sessions found in the survey increase the risk.

"What tanning beds are doing is concentrating the same kind of rays that we get from the sun; so, you're getting a much bigger dose" than you would from the same amount of time outdoors, Memorial Sloan-Kettering Cancer Center's Dr. Allan Halpern, told Shots when we talked to him about an earlier study on the risks of indoor tanning.

Melanoma, a type of skin cancer, is on the rise. And the increase in melanoma is greatest among young women, a point the researchers say could be related, in part, to tanning bed use.

"Indoor tanning is particularly dangerous for younger users because indoor tanning before age 35 years increases the risk for melanoma by 75%," wrote the researchers, who are from the National Cancer Institute and the Centers for Disease Control and Prevention.

~~~

~ Be Well. ♥

Astaxanthin - A Gift from the Sea

The great variety of plants, herbs, roots and food which have been discovered to contain powerful plant chemicals is truly astounding. Astaxanthin, a compound found in plants such as algae and animals such as salmon and krill, an ocean dwelling crustacean similar to shrimp, is one of those compounds.It isa member of a group of plant pigments called carotenoids and is therefore related to such compounds as beta-carotene, lutein, lycopene and vitamin A.

These pigments are highly antioxidative and some of them are functionally important in vision and eye health.

Protection from oxidative damage: Due to astaxanthin’s unique structure, it can actually insert itself into a cell membrane where it can then effectively perform its role as protector of that membrane from reactive oxygen species (ROS).

As oxidative damage can be a mechanism for the development of a variety of disease processes, astaxanthin could prove to be useful in many clinical applications.

Endothelial dysfunction is a common aspect of the process that eventually can lead to cardiovascular disease. In models of hypertension in stroke prone laboratory animals, astaxanthin has been shown to not only improve endothelial function but also display antithrombotic and antihypertensiveproperties, thus decreasing risk factors associated with heart disease pathophysiology. Astaxanthin alsoimproved insulin resistance, the common predecessor or diabetes.

Additionally, in a human study, this red colored, lipid soluble pigment also increased HDL while significantly reducing triglycerides, therefore addressing other risk factors in cardiovascular disease.

Exercise and athletics: Improved sports performance and athletic capacity has been an interesting facet of astaxanthin research. For instance, in competitive cyclists, astaxanthin ingestion was associated with significantimprovements in time trialsas well as power output.

Muscle endurance and strength also improved with its supplementation.

Oxidative stress can be a significant issue in overweight and obese individuals as they have a higher capacity of generating lipid peroxidation than those of typical body composition. Throw in exercise and the incidence of oxidative damage dramatically increases in this population. Astaxanthin was able to decrease lipid peroxidation and various markers in this vulnerable segment of society.

Boosting immune function: Improved immune function and immune response are also beneficial effects of astaxanthin supplementation where it stimulated cell-mediated and humoral immune function in lab animals, while in another study it modulated inflammatory cytokines, including IL-1β, IL-6, and cyclooxygenase (COX)-2, thus inhibiting colitis and colitis-associated colon carcinogenesis.

Neuroprotection:Finally, astaxanthin has demonstrated possible neuroprotective properties as well suggesting it may be useful in those with potential to develop neurodegenerative conditions such as Alzheimer’s or dementia.  by Michael Fuhrman D.C.

~~~~~~~~

XanthOmega™

In addition to its rich phospholipids, omega–3s, and astaxanthin, XanthOmega™ also naturally contains several other antioxidants including, canthaxanthin, β–carotene, vitamin E and trans–retinol vitamin A. These antioxidants offer benefits of their own while also protecting this nutrient–dense oil from oxidation.

Designs for Health's XanthOmega™ Krill Oil is made using a unique cold–extraction process that converts it into stable oil. This process protects the lipids from alteration and avoids peroxidation. It is free of heavy metals and organohalide pollutants, making it extremely pure. This product does not cause reflux or regurgitation commonly experienced by those consuming regular fish oil supplements.

*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure or prevent any disease.

Fortified with increased levels of astaxanthin for expanded health benefits

The amount of the powerful antioxidant astaxanthin in XanthOmega™ Krill Oil has been increased from 1.5 mg to 12 mg per serving to help achieve optimal benefits from this potent carotenoid.

What are Krill?  Krill are tiny crustaceans found in the sea and make up the world's largest animal biomass. The oil extracted from krill is rich in the omega–3 fatty acids EPA and DHA.

This updated version is considered to be a virgin krill oil, the purest form available, with higher phospholipid bioavailability, enhancing the absorption of one of krill's shining features, the powerful antioxidant astaxanthin.

In summary, many studies suggest that the benefits of this level of astaxanthin may include:

1. Powerful antioxidant

2. Cardiovascular health – helping to promote healthy lipid profiles; potential anti–hypertensive

3. Sports performance – increasing muscle endurance and reducing exercise–induced muscle damage

4. Eye support – Reducing eye fatigue and improving visual acuity[5]

5. Supporting skin health – protecting against UVA–induced aging, as in skin sagging and wrinkles

6. Anti–inflammatory

7. Gastric health support – helping to reduce gastric inflammation and reflux symptoms

CAUTION: This product contains Krill Oil. DO NOT take if you are allergic to Shellfish.

"Chemo Brain" and Cancer Related Fatigue - Remedies

Suffering from Cancer Related Fatigue? Chemo Brain? Decrease your Cancer Fatigue by taking control of inflammation.

turmeric

I take 2 - 4 Curcumin capsules a day to lower inflammation, as well as Reservatrol, and I add a few drops of Astragalus tincture if needed.

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High inflammation equals promotion of Cancer fatigue, Cancer growth and Cancer recurrence. Research shows that many herbal medicines can lower pro-inflammatory factors fueling this common side effect of hormone therapy. Below are six herbs that may transform exhaustion into vitality.

One of many reasons we "feel sick" and experience fatigue is due to elevated levels of pro-inflammatory factors. By lowering the levels of these damaging factors we can transform fatigue into well-being, enhance vitality and quality of life and mitigate inflammation related pain.

Inflammation is a fact of cancer and contributes to one of the most common complaints of cancer patients and cancer survivors, Cancer Related Fatigue, a distressing and persistent sense of physical and emotional tiredness as well as reduced mental clarity and alertness. Cancer survivors complain of inability to focus and concentrate, poor memory, inability to think clearly as well as sadness and depression, symptoms of Chemo Brain.

Cancer Fatigueis a common side effect experienced by breast cancer patients undergoing hormone therapy.

Studies have shown that Cancer Fatigue is linked to increased levels of two inflammatory molecules produced by our cells: Tumor Necrosis Factor alpha (TNFa) and Interleukin 6 (IL-6). Increased inflammation contributes to a sense of malaise, lethargy, muscle tenderness and even Lowering TNFa and IL-6 also have been shown to decrease depression and lethargy. Here are six potent herbal medicines, supported by research which demonstrates a decrease these pro-inflammatory factors. You can reduce fatigue, lower disease progression and have less anxiety about recurrence.

SIX HERBAL MEDICINES and FIVE SPICES FOR RELIEF OF CANCER FATIGUE and INFLAMMATION

Research shows that the following herbs and spices lower TNFa and IL6 and can improve normal inflammatory function and relieve symptoms associated with Cancer Related Fatigue.

1. Reishi (Ganoderma lucidum) one of the great medicinal mushrooms of Chinese Medicine traditionally used in many anti cancer and immune modulating formulas. New research demonstrates its ability to lower TNFa and IL6, thus improving Cancer Fatigue.

2. Resveratrol a plant constituent found in red and purple grapes and concentrated from the herb Polygonum cuspidatum. Studies show that Resveratrol is able to turn on genes in the cell linked to longevity and immune function. Immune regulation includes this ability to turn off genes that create inflammation.

3. Astragalus Rootis a well-known Chinese Herb traditionally used to support vitality and is found in many anti cancer and immune modulating formulas. Astragalus root is often added to soups to for its nourishing and healing properties.

4. Milk Thistle Seed Extract Milk Thistle has been used traditionally not only for its value in enhancing normal inflammation function. It has also been used traditionally to support normal liver detoxification function, lowering our body burden of toxic chemicals which is also linked to tiredness, fatigue and a loss of well-being.

5. Ginseng Root (Panax Ginseng) is a well-known Chinese botanical medicine used for centuries for its restorative properties. Modern science has demonstrated its ability to lower TNFa and IL6, linked to improved energy and relief from these causes of cancer fatigue.

6. Schizandra, The Fruit of Five Flavors, one of the great tonics of Chinese Medicine not only lowers causes of inflammation, but is also rich in plant anti-oxidants which also protect our cells and our genes (DNA) from damage. Reducing DNA damage and protecting our genes is one of the primary ways to limit cancer.

The Pharmacy in Your Kitchen

You can also fight cancer in the kitchen by using culinary spices and herbs that also lower Pro-Inflammatory TNFa and IL6. Such an Anti-Cancer Anti-Inflammatory diet might also include the liberal use of oregano, rosemary, garlic, tumeric, ginger and green tea also rich in cell protective anti-oxidants.

Herbal Medicines may be made into tea or taken as herbal extracts or herbal powders dissolved into water or taken in capsules and tablets.

Always consult with a health care provider knowledgeable in the safe and appropriate use of herbal medicines. (Contact me here for a referral).

Using high quality pharmaceutical grade herbal medicines is the best way to insure expected results. Be patient. Herbal medicines work in the rhythm of nature. It takes several weeks to yield sustainable changes.

If you are concerned about unhealthy levels of inflammatory factors in your body, you can ask your doctor to measure not only TNFa and IL6 as well as HS-CRP (C Reactive Protein).

After you have incorporated foods and herbs that support healthy levels of these inflammation factors and lowered your intake of pro-inflammatory foods, you can re-test to see how well you are doing.

by Dr. Nalini Chilkov

Dr. Nalini Chilkov is a well known expert and leader in the field of Integrative Health and Alternative Cancer Care. She has developed a system which combines the best of modern science and wellness medicine.  This system is based on individualized care and a model of natural health and longevity for cancer patients and cancer survivors. Visit http://doctornalini.com to learn more.

The Windmills of Your Mind

Are You your thoughts...?

Have you ever considered that perhaps, once our brain has been programmed with what and who we think we are... dating back to messages and impressions received in childhood and the teen years, that becomes the soundtrack over which all the lyrics of our life are written?

Unless we start to consciously erase and re-record our theme music, writing new movements to create the person we want to be, we're stuck.

We get so caught up in the constant and unrelenting work of our minds (sane and less than sane thoughts) that we identify those ramblings with who we are even when they are no longer true!

If you meditate, then you've observed the absurd goings-on in your attic! My goodness, how busy!

Deepak Chopraadvises us to attempt to live in those moments of silence between thoughts.  A challenging and wonderful practice.

During a normal day many of our thoughts are logical and grounded so they aren't huge offenders... it's the thoughts that judge...telling us we aren't smart enough, or kind enough, or beautiful enough, or tough enough that we love to identify with and that can drag us down.  It's the instantaneous reactions, void of purposeful control or scrutiny, that get us in trouble.

You are... or become... what you repeat.  Release identification with your thoughts and choose who you are or want to be by replacing them with more empowering thought.

One of the laws of the cosmos is: Like attracts like. If you broadcast negative, self-defeating thoughts, more of that will come your way. On the other-hand, if you insist on affirming the good things in your life, predict positive outcomes, or anticipate the benefits of change, the universe will amplify these instead.

We all have weaknesses. Focusing on them makes them bigger.

We all have strengths and challenges. The ones you focus on them makes them bigger.

Another Deepak Chopra insight: "Be conscious of your decisions and make the best choices you can at the time and in the circumstances, and you will make forward progress."

When I was a girl, one of my mother's close friends and distant relative was a darling woman named Shareefi.  She was one of the two daughters of a religious elder in our community. She was short and little on the round side, with a matching face...like the moon.

I don't think I can recall one time that she wasn't smiling...and her eyes twinkling with deep creases at the ends.

It didn't matter what the conversation was about, Shareefi smiled through every word. If it was what one may consider sad news, she let her smile drop of 2 seconds, but it's as if her face couldn't relax into anything but cheerfulness.

She obviously made a lasting impression on me. What a wonderful example of how to radiate beauty into the world!

Own who you are. Recognize your beautiful self. Accept yourself for your strengths and weaknesses, because that's how we're all created...with aspects we have conquered and others to work on.  That's the point of life. So why not accomplish our growth with a resolve to do it cheerfully?

While you can't control most situations life will offer you, you can definitely control how you choose to respond to them. It may take a little practice, but soon you'll re-program your brain not to automatically kick into frustration, anger, self-defense, or alarm when things go differently than you expected.

How great to be able to handle every 'crisis' or 'disappointment' with calm and grace?

For an inspiring talk by Hazrat Inayat Khan on Self Control, click here.

What is your ideal?  Hold that up before your mind's eye daily, it's your goal. Be relentless in your pursuit.

The next time you find yourself feeling low because of a some situation, or because someone is judging you, say to yourself, “I am not defined by situations or opinions, I know who I am.”

Inayat Khan said, "The greatness of man lies in the greatness of his ideal."

Become your ideal, but even as you strive to do so Love this beautiful creation that you are now.

We are all flowers growing together in the Universal Garden, whether temporarily in the shade, or struggling to bloom, each one worthy of shining in the sun.

~ Namaste. ♥

Wrap It in a Leaf - Vegetarian

 RePosted from : http://vegetarianventures.com/

Tofu Lettuce Wraps

• 1 head of organic iceberg lettuce

• 4 garlic cloves, minced

• 1 inch piece of ginger, grated

• 1 block firm tofu, drained and cut into small “match-like” sticks

• 1 organic carrot, cut into small “match-like” sticks

• 6 small organic mushrooms, thinly sliced

• 1 Omega-3 egg

• 1/2 a head of red cabbage

• 2 organic spring onions, sliced

• 2 c. organic bean sprouts

• 2 Tbs. soy sauce

• 3 Tbs. teriyaki sauce

• dash of chili powder

• 1 Tbs. extra virgin organic olive oil

• dry roasted peanuts, for garnish

In a large skillet, heat up the olive oil over medium heat. Add the garlic and ginger and saute for a minute.

Next, add in the tofu, carrot, mushrooms, cabbage, and spring onions and saute another minute (if the pan gets try add a little water). Mix in the lime juice, soy sauce, chili powder and Teriyaki sauce.

Push ingredients to the side and crack the egg in the skillet. Stir quickly to break the yoke and then incorporate the egg with the rest of the mix. Once the egg is cooked, remove from heat and add in the bean sprouts.

Assemble by filling a whole piece of lettuce with 2 or 3 tablespoons of mixture and then sprinkle peanuts on top.

~ Bon Apetit! ♥

Will You Join The Fight?

For those struggling with weight fluctuations, it helps to have a support group cheer you on and lift you up when you need a boost. Eric is working hard to make this happen. Please read his post and join in!

Protecting the Health of Women - Because We're Worth It!

From the Summer 2004 newsletter of the Women's Community Cancer Project

c/o the Women's Center, 46 Pleasant Sreet, Cambridge, MA 02139

Cosmetics, Parabens, and Breast Cancer by Rita Arditti

Early this year the media reported that English researchers identified parabens in samples of breast tumors. Parabens (alkyl esters of p-hydroxybenzoic acid) are widely used as antimicrobial preservatives in thousands of cosmetics, personal care products, pharmaceutical products, and food.

There are six commonly used forms (Methylparaben, Ethylparaben, p-Propylparaben, Isobutylparaben, n-Butylparaben and Benzylparaben) and it is estimated that they are used in at least13,200 cosmetics products.

According to the lead researcher of the recent study, Philippa Darbre, an oncology expert at the university of Reading, in Edinburgh, the chemical form of the parabens found in 18 of the 20 tumors testedindicated that they originated from something applied to the skin, the most likely candidates being deodorants, antiperspirants, creams, or body sprays.

Breast cancer is the most common cancer among women, accounting for nearly one of every three cancers diagnosed in U.S. women.

A campaign seeking the removal of toxic chemicals from cosmetics has been recently launched by Women's Voices for the Earth, a women's environmental justice group from Montana (www.womenandenvironment..org).

As a result of their initiative, a coalition of environmental and public health groups has emerged, the Campaign for Safe Cosmetics (www.safecosmetics.org), working to pressure the health and beauty industry to phase out the use of chemicals that are known or suspected carcinogens, mutagens, or reproductive toxins.

In January 2003 the European Union banned the use of these chemicals. By September 2004, all cosmetics and personal care products sold in the member states of the European Union will have to be free of substances considered CMR I and CMR II (carcinogens, mutagens, or reproductive toxins).

Accordingly, the Campaign for Safe Cosmetics is asking the U.S. cosmetics companies to sign the "Compact for the Global Production of Safer Health and Beauty Care Products" committing themselves to comply with those principles in the products they sell in the U.S. and other non-European markets.

The slogan of the campaign, "Because We're Worth It!" sends a clear message to those who disregard women's health concerns in the pursuit of profit.

1. Keep an eye on the campaign, have your organization join it, and monitor the follow-up that will ensue.
2. Spread the word about cosmetics, parabens, and cancer.
3. Go to the webpage of the Environmental Working Group, www.ewg.org and read their report, Skin Deep, a safety assessment of the ingredients in personal care products.
4. Visit the webpage of Breast Cancer Action, www.bca.org, and keep yourself informed of new developments regarding corporate interests and cosmetics.

We are part a national and international movement to clean up theearth and out bodies. Think of the power we could have if millions of women demanded safe products for themselves and their families!

Luckily, Breast Cancer Action (BCA) from San Francisco (www.bcaction.org) an organization that is at the forefront of the movement developing critical analysis and recognition of the politics of breast cancer, has done a lot of work on cosmetics and breast cancer.

Their project "Think Before You Pink," www.thinkbeforeyoupink.org, raises excellent questions regarding the cosmetics industry, breast cancer, and their obsession with pink paraphernalia.

BCA points out that a huge number of personal care products contain ingredients that may raise the risk of breast cancer but that the companies that produce them, nevertheless present themselves as committed to the eradication of breast cancer. They do so by running "cause-related marketing campaigns," exploited the good will of customers but making pitiful contributions to breast cancer research. (See the NY Times ad "Philanthropy or Hypocrisy," October 24, 2003 on the BCA webpage).

Paraben-free cosmetics from www.thinkbeforeyoupink.org:

Aubrey Organics Skin, Body & Hair Care Products Caribbean Pacifics Suncare Products Dr. Hauschka Earths Beauty Cosmetics Honeybee Gardens Kettle Care herbal Body Products Living Nature Products Logona Cosmetics Martina Gebhardt Naturkosmetiks Natural Solutions-Holistic Beauty&Health Organic Essentials Skincare (and Nutritional Product) Organic Excellence Hair Care Products Real Purity Cosmetics Restored Balance Herbal Products Sante Kosmetics Suki's Naturals AnneMarie Borlind Natural Beauty

Note: Dr. Bronner's Magic Soaps and all Terressentials products, among others, are also paraben-free as well as made from organic ingredients.

Read full article here.