How and Why to Get Moving - and an Introduction

 In my post titled How My journey Began - Part 1, I mentioned a number of outstanding CAM specialists that I had the good fortune to consult with about treatment, nutrition, supplements and lifestyle changes necessary for good health and healing.

One of those practitioners is Dr. Moshe Frenkel, who is the founder and  director of Integrative Oncology Consultants.

He is a clinical Associate Professor at the University of Texas and board-certified family physician with extensive experience in complementary and integrative medicine. In addition, he serves as the Chair of the Clinical Practice Committee of the Society of Integrative Oncology and is faculty of the Center for Mind Body Medicine.

Prior to directing Integrative Oncology Consultants, Dr. Frenkel was the medical

Director of the Integrative Medicine Program at M.D. Anderson Cancer Center in Houston Texas. Dr. Frenkel founded the first Integrative Medicine clinic in this center.

My phone consultation with him was preceded by filling out a form that gave him insight into my feelings, my goals, my fears and my current state of health. In other words, he was going to speak to me as a whole person, not as an illness. That fact alone raised my faith in the relevance of our dialogue.

Dr. Frenkel's clinic is overseas, but he still does phone consults.  If you know anyone facing treatment for cancer, please consider leading them to his website.  There are instructions to initiating a consultation there.  He was kind, thorough and generous with his time.
Feel free to mention that I, Hoda, referred you.
The following advice if directly from Dr. Frenkel's website.  I can't encourage you enough to get moving.  God knows I struggle with getting out of the house, but am thankful I did every single time I finish my 25 - 30 minute walk.
~*~*~*~*~*~

People touched by cancer or a chronic illness are often advised by their doctor to avoid physical activity and rest as much as possible. But for cancer patients and survivors, regular moderate exercise can be a key in improving their quality of life. Recent research shows that exercise can benefit survivors throughout the cancer continuum.

It is important for a person with cancer to remain as physically active as possible. Not enough movement can result in loss of strength, function, and range of motion of the body. Exercise will help keep muscles functioning as well as improving energy levels and quality of life.

Exercise can also help during recovery from chemotherapy. While it may not be the first thing you want to do after chemo, research has shown that exercise helps battle cancer related fatigue.

The Dance

Use the following tips to help you get started and keep you going.

  • Choose an exercise you enjoy.It’s easier to stick with a program if you enjoy it. Enjoy the outdoors? Start walking in parks around your neighborhood. Like to dance? Register for a ballroom dance class that gets you moving several times a week. Even if you can’t imagine yourself enjoying the exercise itself, do the exercise that has other rewarding attributes. For example, work out with friends so you can enjoy the social aspects of exercise.

    Girls Swimming Underwater 5
  • Start slow. The U.S. Surgeon General’s Report recommends at least 30 minutes of moderate intensity activity on most (5 or more) days of the week. Moderate intensity is the intensity of a brisk walk. Your heart rate is elevated and you’re breathing faster than usual, but you’re not working so hard that you get worn out after a few minutes. When doing moderate intensity exercise you should be able to talk, but not sing.
Don’t begin by exercising for 30 minutes all at once. Start with shorter exercise sessions and work up to longer sessions gradually. You start with sessions as brief as 5 minutes. As you get stronger and develop the exercise habit, 5 minutes can easily become 10 minutes, then 15, and so on.
  • Break it up. If you feel like you don’t have time or energy for your full exercise session, divide it into shorter bouts. Three 10-minute exercise sessions are just as beneficial as one 30-minute session, and may be easier to fit into your schedule. Once you start though you may surprise yourself and want to continue going
Sawbo weekend 2
  • Set short term, specific, and realistic goals. Remember that it takes many steps to get to the top of the mountain, and everybody has to do it one step at a time. Set realistic short-term goals for yourself, like exercising for 15 minutes on Monday, Wednesday, Friday, and Saturday this week. You can use these short-term goals to build up to longer term goals.
  • Monitor your activity. Many people find that it helps them to monitor their progress in writing. This can be as simple as keeping track of the days you exercise on a calendar posted on your refrigerator, or creating a graph of the amount of time you exercise each week so you can view your progress.
  • Don’t forget to reward yourself!  But lay off that ice cream as your reward. (Unless it's my recipe for Ashta Ice Cream!) As we listed exercise has numerous benefits, but many of them are longer term so they don’t reinforce behavior change right away. Identify some rewards you can give yourself when you accomplish your goals.
It’s probably easy to think of things to buy as a reward – you could put off buying that new CD, book, or new exercise outfit until you achieve your exercise goal. But your rewards don’t have to cost money. For example, you could reward yourself by taking time to call a friend you haven’t talked to in a while, or setting aside time to do an activity that you enjoy.
  • Don’t give up if you miss one or two session. Starting an exercise program, or increasing the amount of exercise you do, is an important step in developing a healthier lifestyle. However, making a lasting change in your life isn’t easy. Some weeks you will make your goals; others you might fall short. It is important to be persistent; if you don’t make your exercise goal, don’t se e that as a sign that you are not an "exerciser."

Examine your goals to make sure the

Running morning

y are realistic, then make a plan for the next week. Whether you want to do a 5-minute walk or a fifty-minute walk, one of the most important habits you can acquire is planning when this walk will occur.

How much should I exercise?

The more intense an exercise, the shorter amount of time you need to exercise to get the same benefits. Similarly, you can do a lower intensity exercise for a longer amount of time to get the same benefits.

The table below lists some common exercises, their intensity level, and how many minutes per week you would need to engage in that activity for good health. If an activity is not listed, the average amount of time to spend Marathon Rotterdam 3on a moderate intensity activity is 150 minutes per week.

Activity Intensity (how hard) Duration (how long per week)
Walking About 3.5 mph 150 minutes
Jogging Light (about 5 mph) 90 minutes
Swimming General (not lap swimming) 90 minutes
Dancing Ball room 180 minutes
Dancing Fast, modern 110 minutes
Aerobics Low impact 110 minutes
Water aerobics Regular 135 minutes
Stationary cycling Light effort 180 minutes
Cycling Outdoors (about 10-11 mph) 90 minutes
Tennis Regular doubles 80 minutes

The Sweet Potato Story

1. Did you know that a medium-sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium?

2. Did you know that orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene?  And that the beta-carotene and vitamin C in these tubers work together to rid the body of cancer-friendly free radicals?

3. Well did you know diabetics can eat sweet potatoeswithout worry as they have a low glycemic index?

4. How about the fact that they contain Vitamin D which is critical for immune system and overall health, especially for women.

It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. This can be 1 Tbs. of virgin olive oil (also recommended for breast cancer suppression) per serving for 4.

Organically grown sweet potatoes are free from the harmful effects of chemical fertilizers, pesticides and inorganic sprays. They cook relatively quickly and are rather versatile, lending themselves both to sweet or savory dishes.
Below is a recipe I adapted from Plenty: Vibrant Recipes from London's Ottolenghi , so it fits in with our Anti-Cancer Diet.  Instead of pan frying, we're going to bake these patties, and instead of dairy yogurt we're using soy or coconut yogurt.

SWEET POTATO CAKES (Vegetarian and Gluten Free)

  • 1 3/4 lbs peeled organic Sweet Potatoes, cut in large chunks
  • 2 tsp. organic Butter or Coconut oil, plus more for cooking
  • 2 Tbs. organic Green Onions, thinly sliced
  • 1-1/2 tsp. Tamari sauce
  • 1 clove Garlic, minced
  • 3/4 tsp. Sea Salt
  • pinch of Red Pepper flakes
  • Scant 1/2 c. organic Oat flour (gluten-free)
  • 1 Omega-3 Egg, well whisked

Sauce

  • 1/2 c. Soy or Coconut Yogurt
  • 2 Tbs. Lemon juice
  • 1 Tbs. Extra Virgin Olive Oil
  • 2 Tbs. chopped organic Dill
  • 2" section of organic Cucumber, thinly sliced
  • 1 Tbs. organic Red Onion, thinly sliced (opt.)
  • pinch of Sea Salt and Black pepper

Steam the potatoes until tender throughout. Set aside in a colander to drain and cool.

While the potatoes cook, warm the butter or oil in a cast iron pan. Sauté the green onions in 1 Tbs. coconut oil over medium heat until softened, about 4 minutes. Set aside to cool.

Meanwhile, blend all of the yogurt sauce ingredients, besides the dill, together in a mini blender or food processor. Lastly, add the dill and give it one or two more whirls just to blend. Set aside.

When the potatoes have released most of their moisture, transfer them to a bowl and mix them with the tamari sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the green onions and egg and mix to combine.

Add enough coconut oil to baking sheet to coat lightly.

Drop potatoes by 2 Tablespoonfuls onto sheet, and flatten into patties. Bake at 375 for 12 minutes, flipping after 6 minutes. Add another 2 -3 minutes if not quite browned on top.

Remove to a plate. Serve with some lightly dressed greens and a generous portion of the sauce. Garnish with a dill stem.

These would be so wonderful with a poached egg and a few leaves of watercress on top.

~ Enjoy! ♥

Dreaming of Minty Kabobs

On June 6th I had surgery to complete a cosmetic need after my surgery in May 2011. This to me is the culmination, the period at the end of the two-year cancer experience process I have lived. With God's grace, I can mark that day as the end of a transformation and the beginning of living what I learned in those two years...of giving back in any way I am able.

And so I am confined to the house, and mostly my room, for a week.  No bending, lifting, driving, jumping on the bed or doing the Macarena! Also, as a test of my willpower, no cooking!

Today is my son's last day of school, and so I have solicited the aid of J and my daughter to stock our dining room table with a whole wheat pizza, fresh veggies, and some type of dessert.  He's bringing a few friends over, but I will be hiding in my room with my apple slices, cinnamon and almond cheese snack!

I can type however!  At least for a few minutes...

And so of course, since thinking of food and reading and watching videos are all I can do (oh, and I colored a cartoon scene I drew a few months ago), I figure why not contemplate what I want to make the instant I have the ok to resume my activities!

Well, these Kabobs came to mind. Lamb seemed the right protein, and middle eastern spices the right compliment.

Minty Lamb Kabobs

This recipe makes about 4 servings.

  • 1 Tbs. whole wheat Bulgur, rinsed (use bran flakes or quinoa for Gluten Free version)
  • 2 tsp. Coriander
  • 2 tsp. Cumin seeds
  • 3 whole Cloves
  • 3 green Cardamom pods
  • 6 black Peppercorns
  • 1/2 inch piece of fresh Ginger
  • 2 Garlic cloves
  • 2 Tbs. chopped fresh Mint
  • 1 small organic Onion, chopped
  • 14 oz. ground organic grass-fed Lamb
  • 1/2 tsp. Sea Salt

Dip

  • 1/2 c. plain Soy or Coconut Yogurt
  • 1 tsp. Lemon juice
  • 2 Tbs. chopped fresh Mint
  • 3-inch piece of organic Cucumber, grated
  • 1 tsp. Mango Chutney

Soak bulgur wheat in 1/4 c. of warm water for 5 minutes. Drain.

Preheat oven on Broil.

Heat skillet over medium heat, and dry-fry the coriander, cumin, cardamom pods, cloves and peppercorns, until they turn a shade darker and release a roasted aroma. Watch and stir often to avoid burning.

Grind the spices in coffee grinder, spice mill or with mortar and pestle.

Put ginger and garlic in food processor or blender and process to a puree.  Add the spices, bulgur, mint, onion, lamb, and salt and process until finely chopped. You may alternately do this by hand, chopping garlic and ginger.

Mold kabobs into small sausage shapes or  4 metal or pre-soaked wood skewers. Cook under broiler for 10 - 15 minutes, turning skewers occasionally.

To make dip, mix all ingredients together in a small bowl.

Serve kabobs with lime slices and the cucumber - yogurt dip. Garnish with mint leaves.

~ To Your Health! ♥

Turnover a New Leaf? Make it Swiss!

Savory pastries are quite popular in many European, South American and Mediterranean countries. 

Pierogi (Polish), Kulebyaka (Russian), Steak and kidney pie (British), Zwiebelkuchen (German), Tourtière (French Canadian), Banitza (Bulgarian), Kreatopita (Greek), Fatayir (Lebanese). Click on titles for recipes!

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

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

dough rising

dough rising

In the meantime prepare Filling:

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

  • 2 c. organic Spinach, cleaned and chopped

  • 2 medium organic Onions, chopped

  • 2 1/2 tsp. Sea Salt

  • 2 Tbs. organic Lemon Juice

  • 2 Tbs. Sumac (found at Mediterranean markets)

  • 1 c. organic Walnuts, chopped

  • 1/2 c. Extra Virgin Olive Oil

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

Chard1

Chard1

Chop and repeat with rest of leaves.

Chard2

Chard2

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

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

swiss chard mix

swiss chard mix

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

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

Preheat oven to 400ºF.

Lightly grease a baking sheet with olive oil.

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

dough balls

dough balls

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

flat dough

flat dough

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

chard turnover1

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

chard turnover2

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

chard turnover3

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

chard turnover4

chard turnovers

chard turnovers

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

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

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

chard turnovers baked

Cool to room temperature.  Enjoy warm or cold.

~ Sahtein (double health!) ♥

Almond Cheese Panini

The Panini

Heat a panini grill or cast iron skillet over medium heat.

Slice some Almond Cheese and organic Tomatoes, and wash a few Spinach or Arugula leaves.

The Tapenade

Toss a handful of Kalamata olives in a blender with a large clove or garlic, some dry thyme and a dash of lemon. Blend for 4 seconds, then while running, drizzle 2 Tbs. of olive oil through top opening. Blend for another 3 -4 seconds.

Assembly

Spread a olive oil or ghee on one side of 2 Gluten Free slices of bread. place them on a plate oil side down. Spread with Tapenade, top with Tomato, Spinach leaves and finally the Cheese. Top with the other bread slice.

Place in grill or pan and cook for about 3-4 minutes watching that it doesn’t get too brown. Flip carefully and grill the other side.

Stuffed Bell Peppers x 2 - 'Big Boss' Friendly

Well, I am ready to tackle another Big Boss Oil-less Fryerrecipe. Their book includes an Italian Stuffed Pepper recipe, but I read the ingredients, and while it sounds like a pretty good combo, I am inclined to use my Mom's filling for this experiment.

I will include their filling below for those wishing to try it.  I also included methods to cook my version in a Big Boss or on the stovetop.

sweet_pepper

sweet_pepper

Hoda's Stuffed Peppers:

  • 5 large organic Bell Peppers, variety of colors

  • 1 c. cooked Wild and Brown Rice, raw if you're cooking on stovetop (cook rice in broth or green tea)

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

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

1. For Stove Top Cooking:

Do not cook rice.  Mix all ingredients together with 5 Tbs. of tomato sauce, reserving the 1 cup for pot.  Place tomato rounds in bottom of pot to prevent peppers from sticking.

Stuff peppers to within 1/2" from top, and place snug side by side in a large 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. broth into each pepper to help rice cook.

Raw Stuffed Peppers in sauce 2014

Raw Stuffed Peppers in sauce 2014

Bring to a boil over medium high, then turn to low and simmer for 35 - 45 minutes or until rice is cooked.

2.  Big Boss Recipe:

  • 5 organic Bell Peppers, variety of colors

  • 1 c. cooked Brown Rice

  • 3/4 lb. grnd organic grass-fed Beef or Turkey

  • 1 Tbs. Extra Virgin Olive Oil

  • 1 small Onion, chopped

  • 2 cloves organic Garlic, chopped

  • 1 Tbs. dried Oregano

  • 1/2 Tbs. dried Basil

  • 1 Tbs. fresh organic Parsley, chopped

  • 1 c. plus 5 Tbs. organic Tomato Sauce

Saute ground beef in med saucepan over medium heat until brown.

Cut tops off peppers, dice the tops and set aside. Remove seeds and membranes from pepper cavities. When beef is browned drain grease and place meat in a bowl.

In same pan add olive oil. Wait 1 minute and add onions, garlic and chopped pepper tops.  Saute for 2 minutes.  Add oregano, basil and stir 1 minute longer. Return meat to pan and add 1 c. tomato sauce. Stir well.

In a large bowl, combine meat mixture and 1 c. cooked rice. Stir well. Stuff peppers with filling.

Spray lower rack of Big Boss oven with cooking oil. Arrange peppers on rack. Top each with 1 Tb.s of tomato sauce.

Cook at 350º F for 30 minutes.

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.

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.

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.

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.

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). ♥

In the News: Integrative Medicine: Antioxidants and Chemotherapy

Share widely!

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! ♥

When did Waldorf Creep into my Sandwich?

It's helpful to have something quick and healthy in your fridge ready to grab as you rush to work or an appointment.

Waldorf Chicken (or Tofu) Salad

This salad will keep for 2 - 3 days.

waldorf-salad

waldorf-salad

Waldorf Chicken Salad Sandwich

  • 2 cups cooked organic Chicken, diced (or 2 cups grilled or barbecued Tofu for Vegan recipe)

  • 2 tablespoons Apple Cider vinegar

  • 2 medium organic Granny Smith Apples, unpeeled and chopped

  • 1/2 cup organic Grapes (halved)

  • 2 organic Celery Stalks, thinly sliced

  • Shredded organic Green Leaf or Romaine Lettuce

  • 1/2 cup chopped Pecans or Walnuts

  • 2 Tbs. organic whole Cranberry Sauce (opt.)

  • 1/2 cup Vegenaise

  • ¼ tsp. Black Pepper

  • Dash of Curry

In a medium bowl, combine all ingredients; mix well. Cover and refrigerate 1 hour. Serve on whole grain bread, Udi's Gluten Free Chia bread or atop salad greens. ♥

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

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! ♥

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.

sharpie-ultra-fine-point-permanent-markers-profile.png

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

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

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!♥

Windy Days and Whole Wheat Pie Shells

Something about windy days puts me in the mood for baking. It's sunny and warm, but there's a lovely breeze blowing, and the house is still a comfy 67º.

My teenager just got home and is hunting for a snack... thank goodness I made a large bowl of Hummus yesterday, so that...a glass of milk...and some wheat crackers should do it.

The windows are open to let in the bird chirps and distant rumble of a car on an adjacent street.

I think I am going to chop some apples and apricots, and perhaps toss in a handful of blueberries. A little coconut oil, cinnamon and stevia... and perhaps our friend Chia... and into the oven! Hmm.. and how about a smattering of dark chocolate chips?

      Tell me how you choose to fill your shell!

Pie Shell Recipe

Here is a basic pie dough that lends itself to Quiche, fruit or pudding filling.

  • 1 c. organic Whole Wheat Flour
  • 1 Tbs. freshly ground Flax seeds
  • 1 Tbs. organic Butter, cold and sliced (or use Coconut oil)
  • 1-1/2 tsp. Baking Powder
  • 1/2 c. cold Water or cold Green Tea
  • 3 tsp. Xylitol
  • 1 omega-3 Egg + 1 tsp. water beaten till mixed

Combine dry ingredients with butter using a fork to blend.

Add water 1 Tbs. at a time, mixing after each addition.

Knead dough 5 times on floured surface.

Roll out into a 9" round, fit into pie pan crimping edges. Brush egg wash around edge.

Poke holes in bottom with fork tines, and bake for 8-10 minutes.

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 (or you may substitute BBQ'd tofu) filling.

Mediterranean Chicken Wrap Recipe

 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 (opt.)

  • 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

  • 4 whole wheat Pita Bread pockets, split into 8 rounds (or 8 whole wheat organic Tortillas)

  • 1 c. Hummus

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. Drizzle with 1 tablespoon dressing.  Fold up bottom and then sides to wrap.

~ Sahtein! ♥

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 Vitacost directly.  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.  dEarth Friendly Parsley Plus All Surface Cleaner 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 dEarth Friendly Floor Kleener

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 

dEarth Friendly Ultra Dishmate Natural Lavender 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.