Pumpkin: Dessert

I love cheesecake, but without any modification it's a very high fat dessert. This reduced fat pumpkin cheesecake uses light cream cheese, fat free cream cheese and egg substitute, making a more modest yet flavorful pumpkin cheesecake that's perfect for your holiday table.

Pumpkin Cheesecake:

• 1/2 cup Ginger wafer cookie crumbs (about 10-12 wafers)
• 1 8-ounce block of fat-free cream cheese, softened
• 1 8-ounce block of reduced fat ceam cheese, softened
• 1/2 cup canned pumpkin
• 1 tsp cinnamon
• 1/2 tsp ginger
• 1/4 tsp cloves
• 1/2 cup sugar
• 1 tsp vanilla extract
• 1/2 cup egg substitute

Preheat oven to 350 degrees. Spray bottom of a 7-inch removable-bottomed tart pan with butter-flavored cooking spray. Sprinkle cookie crumbs on bottom of pan. Spray briefly with cooking spray and press crumbs down. Cook base for 10 minutes, then remove from oven. Place cream cheeses, pumpkin, spices, vanilla and sugar in a large mixing bowl. With an electric mixer beat on medium until throughly blended. Add egg substitute and beat on low until blended. Pour pumpkin cream cheese mixture on to ginger cookie crumb base. If you have a little left over, pour it into a ramekin to cook alongside the cheesecake. Bake cheesecake for 40 minutes until just set.

Serves 6-8.
Per Serving: Calories 212, Calories from Fat 81, Total Fat 9g (sat fat 4.6g), Cholesterol 24mg, Sodium 317mg, Carbohydrate 23.1g, Fiber 1.3g, Protein 1.3g

Pumpkin: Dinner

Baked Pumpkin Pasta:
Break out of the mac and cheese mold with this delicious baked pumpkin pasta dish. Perfect for fall, this pumpkin pasta makes a great weeknight meal on cold evenings.

• 12 ounces uncooked penne pasta
• 2 tsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, finely chopped
• 2 small zucchini, halved lengthwise, then sliced
• 1/2 tsp dried thyme
• 1 tsp dried sage
• 1 15 ounce can pure pumpkin
• 1 cup part skim ricotta cheese
• 1/2 cup water reserved from pasta pot
• 1/2 cup shredded parmesan cheese

Preheat oven to 400 degrees. Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish. Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Serves 6
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g

Pumpkin: Lunch

Low-Fat Cream of Pumpkin Soup:

Fall is the perfect time to bring out the stockpot and make warming soups. This low fat cream of pumpkin soup is perfect on a cold fall day, or as an appetizer for a Thanksgiving dinner. A spoonful of plain low fat yogurt can be swirled in just before serving.

• 1 tbsp olive oil
• 1 small yellow onion, finely chopped
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 1 tsp cumin
• 3 cups fat-free, low sodium chicken or vegetable broth
• 1 15-ounce can pumpkin
• 1 12-ounce can evaporated fat-free milk
• Freshly ground Black pepper to taste

Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth. Serves 6.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g

Pumpkin: Breakfast

If you like pancakes, you'll love pumpkin pancakes. Throw in some chopped apple, or a handful of raisins or even some chopped cranberries if you like. Enjoy with warm maple syrup.

Pumpkin Pancakes:

1cup all-purpose flour
1/4cup packed brown sugar
1 1/2tsp baking powder
1/4tsp salt
1/2tsp cinnamon
1/2tsp ground ginger
1 1/4tsp nutmeg
1 large egg, lightly beaten
1TBSP canola oil
1cup nonfat milk
1/3cup pure pumpkin

Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes.

For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side. Makes 8-10 pancakes.

Per two pancake serving: Calories 226, Calories from Fat 46, Total Fat 5g (sat 0.6g), Cholesterol 53mg, Sodium 414mg, Carbohydrate 40g, Fiber 1.6g, Protein 4.9g

Pumpkin Oatmeal:

2 cups quick or old-fashioned oats

3 cups fat-free milk Bring milk to a boil in a medium saucepan. Stir in oats and cook on a medium heat for about 5 minutes. Add pumpkin and spices and stir until heated through. Stir in raisins just before serving.

1/2 cup canned pumpkin

1/4 tsp pumpkin pie spice

1/8 tsp cinnamon

1 tbsp raisins

Brown sugar to taste

Serves 4.

Per Serving: Calories 242, Calories from Fat 47, Total Fat 2.9g (sat 0.6g), Cholesterol 3mg, Sodium 99mg, Carbohydrate 40.5g, Fiber 5.3g, Protein

The Essence of Fall

It’s a shame that pumpkin is only popular for two months out of the year. This low-calorie vegetable is rich in potassium and loaded with beta-carotene (a powerful antioxidant), and its natural sweetness brings flavor to baked goods without any added guilt.

Pumpkin Cranberry Muffins:

2 cups all-purpose flour

3/4 cup sugar

1 tsp baking soda

1/4 tsp salt

1 tsp cinnamon

1/2 tsp ginger

1/4 tsp nutmeg

1 cup pumpkin puree

1 large egg, lightly beaten

1/4 cup canola oil

1 cup nonfat milk

1 cup fresh cranberries, chopped

Preheat oven to 350 degrees. Coat a muffin pan with nonstick cooking spray. In a large bowl, combine flour, sugar, baking soda, salt, cinnamon, ginger and nutmeg. Combine pumpkin, beaten egg, oil and milk in a medium bowl. Make a well in dry ingredients; add pumpkin mixture and stir until just combined. Fold in chopped cranberries. Fill muffin cups and bake for 22-25 minutes. Makes 12 muffins
Per Muffin: Calories 193, Calories from Fat 48, Total Fat 5.2g (sat 0.4g), Cholesterol 18mg, Sodium 171mg, Carbohydrate 32.6, Fiber 1.7g, Protein 3.6g

Got Milk?...What Kind?

Most North Americans and Europeans grow up with the idea that milk is a healthful beverage, and the dairy industry has certainly done its best to promote that idea. However, researchers seeking to understand why people following Western diets tend to have high cancer rates have begun to point the finger of blame not only at meat and other fatty food, but also at diary products.
Processed cow's milk is bad for your health and bad for the cows who give it. It's great for corporate profits, however, and that's why milk continues to be so heavily marketed as a nutritional beverage. They've even managed to so strongly influence the USDA that the latest dietary recommendations by this government agency essentially recommend that everyone should drink more milk.  The pasteurization kills all the beneficial microorganisms, and homogenization artificially modifies dairy fats in a way that ultimately harms the human cardiovascular system when consumed.  Processed "mainstream" milk is also taken from dairy cows pumped up with antibiotics, rBGH (Bovine Growth Hormone) and usually treated very poorly in terms of ethics. Even the popular brands showing happy cows and claiming to be organic are under intense fire by the Organic Consumers Association (www.OrganicConsumers.org) for exploiting certain loopholes that allow non-organic cows to be suddenly considered "organic" on the day they're giving milk. Milk drinkers have more IGF-I in their bloodstreams. IGF-I is a powerful stimulus for cancer cell growth.
Healthier beverages to replace cow's milk include:
Soymilk~ contains only vegetable proteins, no hormones, no lactose, reduces cholesterol, does not cause insulin dependent diabetes and is rich in isoflavoines.
Rice Milk~ made from brown rice, no lactose, higher in carbohydrates and fortified with calcium and other vitamins, low in fat and contains less proteins and fat than soymilk(better for people with cardiovascular disease or diabetics)
Almond Milk~ tastes great! Great source of magnesium, potassium and Vitamin E, no lactose, low in calories, does not have to be refrigerated.
Oat Milk~ high in fiber, cholesterol and lactose free, contains Vitamin E, folic acid and other minerals, rich in phytochemicals(naturally occurring chemicals in plants that help fight disease such as cancer, heart disease and stroke),

Goat Milk~ Goat milk is as close to a perfect food as possible in nature. Its chemical structure is amazingly similar to mother's milk. It is a complete protein containing all the essential amino acids without the heavy fat content and inflaming producing materials of cow's milk(and is especially beneficial to infants when mother's milk isn't available). The proteins in the goat's milk are, no doubt, easier for humans to digest. Goat milk neutralizes acids and toxins. Goat milk is high in healing enzymes and has a superior form of calcium than cow milk.

Men & Tomatoes

Men who have 10 or more servings of tomato products each week have 35% less prostate cancer risk.

Tomato Corn Salsa
Makes 3&1/2 cups
1cup fresh or frozen corn kernels, thawed
2cups diced tomatoes
2TBSP diced red onions
1/4cup diced green peppers
1TBSP chopped fresh basil
1/2 to 1 fresh green chile, minced or 1/2 to 1tsp of your favorite chili sauce
1TBSP fresh lime juice
1tsp rice or cider vinegar
Combine all ingredients in a bowl or large ziploc bag and place in refrigerator. Allow at least 20mins for flavors to develop. Personally, I like to let it set all night, then eat it the next day. Add salt if desired.

The Power of "Quinoa"

Quinoa is a grain, a seed of a plant that is related to beets, chard and spinach. These amino acid-rich seeds are not only very nutritious, but also very delicious. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as orange, pink, red, purple or black. You can find quinoa at your local health food store or if your grocery store has a health food section.
Quinoa comes in a seed form and a pasta form and is wonderful to add to soups, muffins or eat plain.  Quinoa is high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.
If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.
 Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.  The Quinoa Cookbook: Over 70 Great Quinoa Recipes

Sun+Skin=Sothys

Everyone always emphasises SPF and protecting your skin from the sun. As a teenager and during my early 20's I absolutely loved having a tan and was either in the sun or in the tanning bed all year round. I never realized how much damage I was doing to my skin, until a few years ago. Along with too much sun and hormone changes, my body and skin decided to show me how much I would regret not protecting my skin. I ended up with hyperpigmentation on my face. For years I experimented with everything I could get my hands on. Over the counter products, online products and all kinds of make-up to camouflage these dark patches on my face. There were so many products out there that were broken promises and the more I tried, my face appeared red and irritated. I finally decided to consult a few dermatologists and estheticians regarding my skin problem. Unfortunately, because of my ignorance to the sun, this will never go away completely and I will also have to be extremely careful in the sun. There might be some of you with the same problem and not sure what to do about it. I have come to find that microdermal abrasion and chemical peels have done wonders to my skin. I also apply SPF 30 everyday, weather it's sunny or cloudy outside. I wanted to share some of the products that I use and hopefully they will be helpful to you as well:

Sothys Normalizing Beauty Milk Cleanser 6.7oz~ So many people think that the stronger a cleanser is, the better. Actually, alot of cleansers strip the natural oils from your skin, causing your skin to produce more oil and also to get irritated. This cleanser is very mild, but will take off all your make-up and leave your skin very fresh as it balances and normalizes the oils in your skin.
Sothys Double Lightening Serum Dark Spot Corrector~ Well, this is just awesome!

Sothys - W. Hydrating Daily Fluid - 1.69 fl. oz. ~This is a water based lotion which absorbs quickly. It also helps drive the serum into your skin for more effectiveness.

It's Good to Go BARE!

I wanted to recommend the kind of make-up that I use, because it is truly the best. It is so light weight that you don't even feel like you have make-up on. BareMinerals is the #1 selling mineral makeup. They only use the finest quality ingredients in their products to give you everything you want without anything your skin doesn't need. It's all natural and their line consists of  the ideal mix of makeup and skincare; problem-solving cosmetics that perfect and pamper the complexion at any age. It's makeup so pure you can sleep in it! You will never find anything that's not healthy, natural or good for you in their products. What's not in bareMinerals is just as important as what's in them. LESS IS MORE!

Beer = Healthy Heart?

     Who ever thought there would be health benefits to drinking beer? Well, there is! Studies have revealed that beer can produce the same benefits as drinking wine. Whether you prefer ales, lagers, stout, bitter or wheat beers, studies show that one drink a day for women or up to two drinks a day for men will reduce your chances of strokes, heart and vascular disease. It’s no secret that the stroke is the 3rd leading cause of death in the U.S. and the leading cause of serious, long-term disabilities.

     What’s interesting is that it was proven (New England Journal of Medicine – Nov. 1999) that those who drank one beer a week compared to those who drank one beer a day experienced no variance in reducing stroke risks. It is said that light to moderate drinkers will decrease their chances of suffering a stroke by 20%.
     A researcher at the Texas Southwestern Medical Center (May 1999) reported that those who consume moderate amounts of beer (one to two a day at the most) have a 30-40% lower rate of coronary heart disease compared to those who don’t drink. Beer contains a similar amount of ‘polyphenols’ (antioxidants) as red wine and 4-5 times as many polyphenols as white wine.
     Alcohol has also been attributed of its ability to increase the amount of good cholesterol (HDL) into the bloodstream as well as help to decrease blood clots.
     Beer also contains vitamin B6, which prevents the build-up of amino acid called homocysteine that has been linked to heart disease. Those of us who have high levels of homocysteine are usually more prone to an early onset of heart and vascular disease. A new study performed at the TNO Nutrition and Food Research Institute in Utrecht indicates that those who drink beer had no increase in their homocysteine level but those who drank wine or liquor had an increase of up to 10%. Also noted was the fact that those who drank beer experienced a 30% increase in vitamin B6 in their blood plasma, thereby proving that beer (in moderation) is actually healthier to drink than wine and other liquor.

Did you know?
- Beer is nutritious if consumed in moderation
- That beer is fat-free and cholesterol free?
- Beer has a relaxing effect on the body thereby reducing stress.
- It can help you sleep better
- It helps prevent heart disease and improves the blood circulation
- It has proven to have positive effects on elderly people. It helps to promote blood vessel dilation, sleep, and urination.

Benefits of White Wine

     One of the leading health benefits of white wine is its role in reducing the risk of coronary heart disease. Here's how it works: It's thought that alcohol helps protect against heart disease because it raises the level of "good cholesterol" as well as thins the blood, which reduces buildup or clogging in the arteries.
     Studies show that people who regularly have 1-2 drinks each day are significantly less likely to die of heart disease. This benefit is, in fact, associated with any type of alcohol that is consumed regularly, in moderation (defined as no more than 1 drink a day for women and 2 drinks a day for men).
     Moderation here is important. Technically, drinking more and more alcohol would cause less and less build-up in the arteries. However, more than 1-2 drinks per day (for men and women, as noted above) is not part of a healthy lifestyle, and in fact starts increasing health detriment elsewhere, particularly the liver. Diet and exercise are the most effective ways to get a health heart; wine merely has added benefits. This is why moderation matters. At the right level, you can maximize the health benefits of white wine without experiencing negative side-effects.
     Reduction in heart disease plus cancer-fighting properties are the greatest health benefits of white wine, but not the only links that have been found. To smaller degrees, white wine has also been associated with:


Improved lung function (via antioxidants)
Reductions in ulcer-causing bacteria
Decreased risk of ovarian cancer
Lower stroke risk
Stronger bones

Read more: http://www.brighthub.com/health/diet-nutrition/articles/70195.aspx#ixzz0z3IqjyJS

Red Wine vs. Grape Juice

     It's thought that red or purple grape products may reduce your risk of heart disease by relaxing your blood vessels, allowing your blood to more easily flow. This benefit is most likely due to substances called antioxidants found in the skin and seeds of grapes — especially dark red and purple grapes. One particularly important antioxidant, resveratrol, is also found in grape juice — especially juice made from dark purple Concord grapes.
     Recent studies have suggested that red and purple grape juices may provide some of the same heart benefits of red wine, including:
-Reducing the risk of blood clots
-Reducing low-density lipoprotein (LDL, or "bad") cholesterol
-Preventing damage to blood vessels in your heart
-Helping maintain a healthy blood pressure

     Both red wine and grape juice also contain antioxidants called flavonoids, which have been shown to increase your high-density lipoprotein (HDL, or "good") cholesterol and lower your risk of clogged arteries (atherosclerosis), and may help lower blood pressure.
    Eating whole red or purple grapes has benefits, as well. Some research suggests eating whole grapes also delivers the same antioxidants that are in grape juice and wine. You also get the benefit of the fiber if you eat whole grapes.
     These findings on grape juice are good news for people who want the cardiovascular benefits of red wine without the alcohol. Remember, if you do choose to drink alcohol, do so in moderation — no more than one drink a day for women or two drinks a day for men. ~ MayoClinic: Nutrition and Healthy Eating

Want to get Rid of Belly Fat?

Whether it's because of heredity, hormonal changes or aging-related weight gain, many women notice an increase in belly fat as they grow older.  Gaining fat in your abdomen is particularly unhealthy when compared with other locations in your body. Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers. Visceral fat responds well to a regular exercise routine and a healthy diet. Targeted tummy exercises can help to firm the abdominal muscles and flatten the belly. Traditional sit-ups aren't the most effective way to firm your tummy anymore due to too much strain on your neck/back and improper performance.  Here are a few exercises:
Deeper abdominal muscles:  "abdominal hollowing" or "drawing in the bellybutton" and holding the contraction without holding your breath.  Blowing forcefully or blowing up a beach ball, balloon, etc.  If you choose to do crunches, always remember that a muscle needs to fully stretch before it contracts, therefore place something(a small ball or pillow) in the small of you back to allow for slight hyper extension before you crunch your abdomen.

Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. You can incorporate pelvic tilts while doing abdominal crunches as well. You can also lie on your back with both legs elevated(straight legs) to 90 degrees, begin to make small circles using both of your legs, clock wise & counter clock wise, advancing to larger circles.

Here are a few fat burning foods that you should incorporate in your diet that are high in protein, fiber and other great nutrients. Remember to reduce your sugar intake which is also hidden in alot of foods/processed foods. (helpful hint: switch from white to brown ~ sugar, flour, rice, pasta, etc.):
1. Cottage Cheese

2. Egg Whites
3. Oatmeal
4. Beans
5. Edamame (Soybeans)
6. Shrimp 
7. Sweet Potatoes.
8. Almonds
9. Swiss Cheese
*always put a dash of lemon/lime juice in your water
http://www.innocentindulgence.net/

Get rid of PAIN!!

I would like to take the time to tell you about Biofreeze. Biofreeze is the # 1 natural pain reliever and the only pain reliever that I would recommend. As a Physical Therapist Assistant I use this product with the majority of my patients as well as my family. I use amazon.com to buy my biofreeze, because it has Ilex - a natural ingredient that is plant based. This is the same brand that we use in the clinic as well. Whether you have arthritis, back pain, muscle tightness, or are dealing with muscle strains, or ligament sprains, biofreeze can help!  I have even used biofreeze to alleviate headaches/migraines on myself and my husband.  I recently bought a large pump bottle from amazon.com for my family. My husband has a very hard, laborous job and comes home with lots of aches and pains...biofreeze is the only product that he will use, because it works! I recommend biofreeze to all my patients and they always rave over how well it works for them. You just apply a small amount to the painful or swollen area 2x/day, everyday until you feel better(most the time it's approx 7days), then use it whenever you have a flare up of pain. Biofreeze has a shelf life of 2years and is not recommended if you are pregnant or breastfeeding. You will be surprised....try it!

Rheumatoid Arthritis

Diet has been strongly implicated in many forms of arthritis.You can manage RA by eating a healthy diet rich in whole foods, vegetables and fiber and low in sugar, meat, refined carbohydrate and saturated fat. This diet is helpful both in the prevention as well as in the treatment of RA. Food also influences RA because of the connection between RA and food allergy.

Food allergy
Elimination of allergic foods has been shown to offer significant benefit to some individuals with rheumatoid arthritis. Eliminate all foods you suspect may be the cause of the RA. Then gradually introduce them 1 at a time. This way you can determine which food you are allergic to. Once determined, do not eat those foods that you are allergic to. Virtually any food can result in aggravating RA, but the most common offending foods are wheat, corn, milk and other dairy products, beef and nightshade family foods (tomato, potato, eggplants, peppers and tobacco).

Dietary fats
Fatty acids are important in inflammation mechanism through their ability to form prostaglandins, thromboxanes and leukotrienes. Manipulation of dietary oil intake can significantly increase or decrease inflammation, depending on the type of oil being increased.

Avoid foods that contribute arachidonic acid. Arachidonic acid is a fatty acid that is derived almost entirely from animal sources (meat, dairy products, etc.) It is converted to to inflammatory prostaglandins and leukotrienes that contribute significantly to the inflammation.

Consume coldwater fish such as mackerel, herring, sardines and salmon. These fish are rich sources of eicosapentaenoic acid (EPA) which competes with arachidonic acid for prostaglandin and leukotriene production. The net effect of consumption of these fish is a significantly reduced inflammatory/allergic response. Several clinical studies have attested to the beneficial effect of EPA. Studies have also shown that cod liver oil also has beneficial effects when in comes to inflammation and RA. Cod liver oil is an inexpensive way of providing the body with its required EPA.

Fasting
Patients with RA have benefited from fasting. Fasting decreases the absorption of allergenic food components. It may also have an effect on the immune system.

Arthritis do's & don't's

     Proper diet and nutrition are key elements in the prevention of all types of disease, including arthritis. An important first step in treating arthritis lies in achieving normal body weight. Excess weight puts increased stress on weight-bearing joints affected with arthritis.

     Eat a diet that is high in fiber and that is not tainted with chemicals, which stress the body. Maximize your intake of fresh vegetables, fruits, fish, nuts, seeds, and whole grains.
     Make sure your menu includes cold-water fish such as salmon and halibut.
     Avoid saturated fats, hydrogenated and partially hydrogenated oils, rich fatty foods, fried foods, and refined sugar. These substances make the internal environment more acidic. Acid in the joints promotes inflammation, which worsens symptoms and increases pain.
     Fatty meats, eggs, margarine, shortening, caffeine, alcohol, tobacco, sugars and dairy products should be dramatically cut down or eliminated from the diet.
     About one-third of those who suffer from rheumatoid arthritis are sensitive to solanines, or nightshade plants, which include potatoes, peppers, eggplant, tomatoes, and tobacco. These should be eliminated from the diet.
     Drink at least six to eight glasses of pure water daily. This will help to flush out toxins from your body.

Foods to eat:
Green vegetables, such as watercress, parsley, celery, kale, and okra
Seaweeds
Carrots
Spirulina
Barley and wheat grass products (anti-inflammatory and detoxifying)
Avocados
Pecans
Potassium broth
Soy products
Whole grains, such as brown rice, millet, oats, wheat, and barley
Cold-water fish such as salmon, sardines, or herring

Foods to Avoid:
Studies have shown that all arthritis symptoms are reduced, even for those with rheumatoid arthritis, after a person adopts a vegetarian diet, free of all animal foods, including-and especially-dairy products.

Calcium Inhibitors:
Reduce or eliminate red meat, dairy, eggs, and chicken
Alcohol
Coffee
Refined sugar and too many sweets
Excess salt

Foods High In Oxalic Acid:
Rhubarb
Cranberries
Plums
Chard
Spinach

The Nightshade Family of Foods:
Tomatoes
Eggplant
Potatoes
Peppers
Tobacco

Foods that will Create Wind and Dampness
Buckwheat
Dairy foods
All animal fat
Nuts, oil-rich seeds, and nut butters

Green Recipes

Braised Kale:
     You can use kale but rainbow chard is especially good and very tender for young children. Break it from stem but cook the stem pieces in with the greens. Steam it in a frying pan over low heat with 3/4 cup of water and 1t. tamari and 1 T.( Tamari is organic soy sauce. Soy beans are highly sprayed for bugs so tamari is really much better than regular soy sauce.), balsamic vinegar and a pinch of minced garlic. 

Warm Asparagus Salad:
     This is an excellent source of health-promoting vitamins A, C, and E, but it provides 16% of your Daily Value for folate. Prep and Cook Time: 15 minutes
Ingredients:
½ small onion, cut in half and sliced thin
2 TBS light vinegar (rice, apple cider, or white wine)
1 cup hot water
1 bunch asparagus
3 TBS low-sodium chicken or vegetable broth
7½ oz jar of roasted red bell peppers, drained and slivered (or 2 medium red bell peppers, sliced thin)
1 TBS balsamic vinegar
1 TBS extra virgin olive oil
salt and black pepper to taste

     Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients. Heat 3 TBS broth over medium heat in a stainless steel skillet. While broth is heating, snap off the woody bottom of asparagus stems, then cut the spears into 2-inch lengths. Cutting them into short pieces of equal length ensures quick, even cooking. When broth begins to steam, add asparagus. Cover and cook for 5 minutes. The outside will be tender and the inside will be crisp. Thinner spears will take about 3 minutes. After about 10 minutes, remove onion from hot water and squeeze dry. Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt, and pepper. Marinate for 4-5 minutes and serve warm.
Optional: If you use fresh red bell peppers, Healthy Sauté them for 7 minutes and toss with rest of ingredients in place of roasted peppers.
Serves 4

The Green Family

     Dark green leafy vegetables are a good source of many vitamins and minerals that your body needs to stay healthy. They include: Vitamin A, C, K, folate, iron & calcium. They are also great sources of fiber. It is recommended that teenage girls eat 3cups of dark green leafy vegetables per week or 1/2cup everyday to maintain proper levels of nutrients in their bodies.
     Dark green vegetables are also high in fat-soluble vitamins such as A, K, E & D. These vitamins require a bit of dietary fat in order for the body to absorb them. When you eat dark green vegetables, make sure to add a tsp of dietary fat such as butter, olive oil, cheese or salad dressing to make sure your body absorbs all the vitamins you eat.

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.
Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!
Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.
Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.
Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.
Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.
Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.
Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

The "K" in Kale

     Always try to get vitamin K through food and check with your physician regarding your intake. If you are on certain medications including blood thinners, then you will want to avoid foods containing vitamin K.
     Vitamin K allows your blood to clot normally.  It helps protect your bones from fracturing and prevents postmenopausal bone loss. Vitamin K prevents calcification of your arteries and provides possible protection against prostate and liver cancer.
     Excellent sources of vitamin K include: spinach, brussel sprouts, swiss chard, green beans, asparagus, broccoli, kale, mustard greens, peas and carrots.

Healthy Breakfast Frittata: (Prep and cook time - 20mins)
1/2medium onion, minced
4 medium cloves garlic, chopped
1/4lb ground lamb or turkey
1 & 2TBSP chicken broth
3cups rinsed and finely chopped kale(stems removed
5omega-3 enriched eggs
salt&pepper to taste

     Mince onion and chop garlic, let them sit for 5mins to enhance their health promoting benefits. Preheat broiler to low. Heat 1TBSP broth in a 9-10inch stainless steel skillet. Saute' onion over medium heat for about 3mins, stirring often. Add garlic, ground meat and cook 3mins over medium heat, breaking up clumps. Add Kale and 2TBSP broth. Reduce heat to low and continue to cook for 5mins. Season with salt & pepper(optional) and mix. Beat eggs and pour over top of mixture evenly. Cook on low for another 2mins without stirring. Place skillet under broiler in middle of the oven. As soon as the eggs are firm, it is done...about 2-3mins.

Reverse Heart Disease?

     Heart Disease including Coronary Artery Disease(CAD) is the number one leading killer of men and women in the U.S. More than half a million people die of CAD every year and three times that number suffer from heart attacks. Approximately three million more have "silent" heart attacks, experiencing minimal symptoms, have no idea until the damage is done or die.   
     Prevent and Reverse Heart Disease, by Caldwell Esselstyn Jr. M.D. is a best seller.  Based on decades of research, Dr. Esselstyn has shown not only how to prevent heart disease, but how to reverse it, even for people that have been affected for many years. Not only does this book have amazing information, but great recipes that spice up plant based food to great taste.
     Based on his 20 year nutritional study, this book explains with scientific evidence how we can end the Heart Disease epidemic in this country forever by changing the way we eat.
    

"Soda vs Calcium"

     Increased soft drink consumption is a major factor that contributes to osteoporosis. Soft drinks contain large amounts of phosphorus, which when excreted pulls calcium out of the bones. The phosphate content of soft drinks( as well as processed foods) like Coca-Cola and Pepsi is very high, and they contain virtually no calcium.
     Soft drink consumption in children poses a significant risk factor for impaired calcification of growing bones. Adolescents who consume soft drinks display a risk of bone fractures 3 to 4 times higher than those who do not. Sugar and acid in soft drinks so easily dissolve tooth enamel. The Navel Medical Research Institute performed an experiment. They put human teeth in a cola beverage and found they softened and started to dissolve within a short period. The acidity of cola beverages is about the same as vinegar. The sugar content masks the acidity and people do not realize they are drinking this strange mixture of: phosphoric acid, sugar, caffeine, coloring and flavoring matter.
      In an interesting experiment the sugar from one soft drink was able to damage the white blood cells ability to ingest and kill bacteria for 7 hours.
     Caffeine is a weak diuretic that causes calcium loss through the kidneys. For anyone over the age of 40, soft drinks can be especially hazardous because the kidneys are less able to excrete excess phosphorus, causing depletion of vital calcium. Heavy soft drink consumption can interfere with your body's metabolism of iron and diminish nerve impulse transmission.
     A study on the relationship between caffeine and fertility found that just one caffeinated soft drink per day was associated with a reduced monthly chance of conception of 50%.

"Sweet Treat"

I like that face that this recipe includes whole wheat flour, applesauce and cinnamon. There have been many studies that determine cinnamon to be linked with lowering your cholesterol and regulating blood sugar. It is an inexpensive and wonderful spice to add to many foods or sauces. You can also purchase a pill form.

Healthy Oatmeal Chocolate Chip Cookies:

1/4cup applesauce
2Tbsp. butter
1/3cup white sugar or agave
1/2cup brown sugar
1egg
1tsp. vanilla extract
1cup whole wheat flour
1tsp. baking soda
3/4tsp. salt
1tsp. cinnamon
3/4cup quick-cooking oats
3/4cup dark chocolate chips or crushed dark chocolate bar

Preheat oven to 350 degrees. Beat together applesauce, butter and sugar. Beat in egg and vanilla. in a separate mixing bowl, combine flour, baking soda, salt and cinnamon. Stir flour mixture into first mixture and mix well. Then stir in oats, followed by the chocolate. Place rounded teaspoons-full 2 inches apart on a baking sheet. Bake for 10-12mins.

Healthy Home

It's nice to have a clean home, but knowing that the carpet & air are sanitized reduces the concern of ingesting pollutants or touching unhealthy surfaces, especially when you have kids, pets or a poor immune system.
Here are a few products that I use to maintain a healthy environment for my family:
1. Germ Guardian makes excellent air purifiers. I use their tabletop purifier in each of my daughter's rooms. It's able to clean the air in a 100sq. ft room in approximately an hour & a half. The tabletop purifier uses 5 levels of cleaning:
Charcoal - removes odors & smoke particles
HEPA - captures 99.97% of allergens
PCO - captures & dissolves airborne bacteria & mold
Ionizer - emits small amounts of ions to freshen the air
UV Light - works with filters to destroy germs
Along with air sanitizers and purifiers, Germ Guardian also offers home products, humidifiers and floor care.

2. The Oreck Vacuum is one of the best investments I have made. It is lightweight (approx 8lbs) and is easy to store away in a closet or under a bed. It uses advanced HEPA filtration and microban antimicrobial protection. It is so powerful and picks up so much more than any other vacuum I have ever used. Oreck also offers sweepers, steam vacs, floor care products and more.

"It's the little things"

Dr. Brown's Training Cup, Clear     Here are a few baby/toddler products that I recommend. Always look for BPA free products as well to reduce risk of unhealthy chemicals that your little one could digest.

1. Fresh Food Feeders are great for introducing new foods. You can use them starting at 6+months through the toddler years to allow the absorption of essential nutrients from fresh foods. You will not have to worry that your child will choke on large bites due to the mesh bags. Feeders allow baby to enjoy great flavor, nutrition, and goodness of whole foods. They can also come in handy when your baby is teething. Feeders are not too cold to handle and the mesh insulates the frozen foods well. Great for any fruit, veggies and meats including: frozen melon, ice chips, berries, bananas, carrots, & chicken.  They are ideal for home & travel. 

2. Dr Brown's Natural Flow Bottles are proven to help maintain essential nutrients such as Vitamins, A, C & E as well as reduce colic, spit-ups, burping and gas. They also make a training cup and an orthodontic pacifier with an ultra thin stem to decrease the impact on the baby's gums and teeth.

TIP OF THE DAY: Keep you bottle brushes! They come in handy....use the coarse bristles and run them up & down corn on the cob to get all the strings out.