Slow Carbohydrates Slash Risk

Slow Carbohydrates Slash Health Risks

Slow carbohydrates slash risk of colon and breast cancers.

Say what?

Slow Carbohydrates vs. Fast CarbohydratesSlow carbohydrates in various beans

Highly refined foods such as sugar and white flour are known as “fast carbohydrates“. Eating them makes your insulin levels spike. This spike can cause a metabolic disorder called insulin resistance. Insulin resistance is a condition already linked to heart disease.

There is more. A review of 225 scientific papers led a top cancer researcher to a powerful conclusion: Putting more slow  carbohydrates such as whole grains and beans into your diet may be the best way to slash your colon cancer risk.

Source: Journal of Nutrition

What Foods Are Considered Slow Carbohydrates?

Find some easy slow carbohydrate substitutions. Following are a few suggestions. Switch out the first food with the alternative The latter food is the slow carbohydrate food.

  • French bread for whole-wheat pita bread.
  • Rice Chex for Multi Bran Chex.
  • Water crackers for dark rye crisp bread.
  • Instant mashed potatoes for brown rice.
  • Instant rice for barley.
  • Vanilla wafers for oatmeal cookies.

Did you know?

Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein. Try some quick soak beans.

Quick-Soak Beans

If you can’t soak dry beans overnight, put them in a large pan, cover with water and bring to a boil. Remove from heat, cover and let stand for 1 to 2 hours. Then cook according to recipe directions.

Ajowan Spice Healing Powers

Ajowan Spice Healing Powers

Other names: Carom seeds and ajwain (pronounced aj’o-wen)

Ajowan spice healing powers are popular in India, where the spice is used in cooking to add zest to curries and aroma to breads and biscuits. As an added bonus, ajowan spice healing powers are known to have the ability to heal every day ills.

Ahowan seeds

Think of how often we run to our medicine cabinets to grab aspirin for aches, cough medicine for coughs and sore throats, antacids for our tummies or antihistamine for allergies. Well, in India, people are more likely to prepare a beverage called “omam water – ajowan spice seeds steeped in warm distilled water.

Oman water is generally used for digestive ailments such as heartburn, belching, bloating, flatulence and diarrhea. This beverage is technically considered a folk remedy; however, researchers are studying ajowan now giving it scientific support as a spice with healing powers.

Soothe the Digestive Tract

Researchers have thus far discovered more than two dozen medicinally active compounds in ajowan’s tiny seeds. One of them is as strong as morphine!

Relief for Pain

Raw ajowan seeds have a hot, bitter flavor that is so intense they will actually numb your tongue for a moment. When used in cooking, the sting is abated. In any event, the cause of this temporary numbing is the thymol in ajowan. It literally numbs pain.

Researchers believe further relief is due to the choline and acetylcholine (controls involuntary muscles) in ajowan seeds. Choline is a nutrient that aids the brain in sending healing messages to the body. To get the most relief, one must use the seeds roasted.

“The present study supports claims of traditional Iranian medicine showing the Carum copticum
[ajowan] extract possesses a clear-cut analgesic [pain-relieving] effect.” -Journal of Ethnopharmacology.

Getting to Know Ajowan

Ajowan may be a stranger to most American kitchens but in American medicine cabinets you may find use of its active ingredients in cough medicines and lozenges. The essential oil from ajowan is thymol, which can be found in mouthwash and toothpaste.

Components of the spice are also used to maintain the shelf life of packaged foods and perfumes.

In the Kitchen with Ajowan

Ajowan works well with starchy foods, and is used to flavor dishes of root vegetables and legumes. In India, it is an essential ingredient in lentil dishes for its taste as well as its ability to improve digestion and prevent flatulence.

An appetizer fritter called pakora or a filled dumpling called samosa are popular in Indian baked goods. In Afghanistan, ajowan is used in breads and pastries. It is also a key ingredient in the Ethiopian spice blend berbere.

Ajowan pairs well with these spices:

Ajowan Plant
Ajowan Plant
  • Chile
  • Coriander
  • Garlic
  • Ginger
  • Oregano
  • Marjoram
  • Mustard seed
  • Turmeric

Ajowan complements recipes featuring:

  • Apples
  • Breads
  • Fish curries
  • Legumes
  • Pancakes
  • Root vegetables
  • Savory pastries
  • Vegetarian entrees

Buy Ajowan

Ajowan is inexpensive but somewhat hard to find locally. Indian markets and possibly some specialty spice shops may carry the product. Online, Amazon is your best bet – we recommend Ajwain Seeds.

Ajowan seeds

The small seeds are about the size of celery seeds and are sold whole, as they are rarely used in ground form. If stored in an airtight container away from heat and moisture, they will keep for two years or more.

Spices Heal the Body

How Spices Heal the Body

It’s late fall – a time to spice things up! Warm, aromatic spices such as cinnamon, cardamom, ginger, cumin and allspice help warm us during the cool, crisp weather of fall and the cold chill of winter. Warming spices such as black pepper, cayenne, cinnamon, chili powder, cloves, cumin and mustard powder have a subtle heat that tricks the palate into feeling warm. Plus, spices heal the body in so many ways.

And, as most of us already know, the scent of spices can warm the heart.

Spices Heal such as this Indian Spice Blend
Indian Spice Blend

During the 18th century, spices were grown around the world, becoming one among many commodities in world trade. In the 21st century we see the history of spices repeat itself – only this time in terms of scientific exploration. Medical and nutritional researchers are discovering unimaginable riches in how spices heal and aid our health.

Spices heal with an abundance of phytonutrients, plant compounds that promote health and healing. Most spices are also powerful antioxidants. Spices also derive their healing power from their large concentration of volatile oils, the compounds that supply their pungent aromas.

Spices heal & contain many unique phytonutrients. Here are just a few examples:

  • Curcumin: Potent anti-cancer properties plus the ability to fight many other diseases. Its
    only source is the spice turmeric.
  • Thymoquinone: Powerful immune booster found only in the Indian spice black cumin.
  • Piperine: The compound that makes you sneeze when you get a whiff of black pepper, protects brain cells and has a dozen other healing actions.
  • Carbazole alkaloids: Found only in the Indian spice curry leaf; fights type 2 diabetes, colon cancer, and Alzheimer’s disease.
  • Galangal acetate: Eases arthritis – found only in the Asian spice called galangal.
  • Diosgenin: Found in fenugreek, can reduce inflammation and kill cancer cells.
  • Anethole: Found in both anise and fennel, relaxes menstrual cramps and can quiet a colicky baby.
  • Clove Buds add a delicious zing to tea, and are widely used as medicine in Asian herbalism. With a warming quality, they promote circulation in the stomach, enhancing digestion and reducing gas. By warming the lungs, they thin mucus to ease cough. Cloves promote lymph function and balance triglycerides and blood sugar. Cloves contain an essential oil that is a powerful pain reliever.
  • Eugenol: Gives clove its distinctive aroma, is a powerful, natural painkiller.
  • Rosemarinic acid: Makes rosemary one of the most powerful antioxidants on earth.
  • Gingerol: The compound in ginger that helps tame nausea.
  • Capsaicin: Found in chiles; can help relieve symptoms of arthritis and psoriasis.

These and other compounds have many different mechanisms of action, along with antioxidant and anti-inflammatory powers.

Cinnamon Spice
Cinnamon Spice

Never Fear the Opportunity to Spice Things Up!

Don’t be intimidated by spices that are unfamiliar to you. Don’t fear what appears to be a lot of spices in a recipe.

Spice things up – ’tis the season, after all!

Favorite Baker’s Spice Blend

Sweet, savory and warm!

  • 1 tablespoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground mace
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground allspice

Blend the spices thoroughly and store in a cool place in glass jar.

Organic Spices

Just a quick, but honorable mention – many spices are now made in organic varieties. These are highly recommended for their health benefits, but also for their aroma and flavor. The natural flavors in organic spices are superior to that of non-organic.

 

Granola Cereal Recipe

Home Made Granola Cereal Recipe

Sliced or slivered almonds, walnuts and pecans can be found inexpensively at a country store for this home made granola cereal recipe. Freshness is important not just for the best flavor, but for the best nutrition, too. Store the nuts in the freezer to keep them fresh. You can add raisins or other dried fruit or none at all. Adding some wheat germ (raw or toasted) will increase the nutritional value without affecting the taste.  Store wheat germ in the refrigerator or freezer to keep it fresh.
Granola Cereal Recipe
If you choose not to add all the extra ingredients, you will need to add extra oats. The granola mixture should be moist before putting in the oven, but you don’t want extra syrup.

This is a very versatile recipe and the possibilities are endless. Yet it’s always a healthful and low cost granola snack!

Granola Cereal Recipe

Ingredients:

1/2 cup canola oil
1/3 cup honey
1/4 teaspoon salt
3/4 teaspoon cinnamon
1/3 cup skim milk
3/4 cup brown sugar
5 cups whole oats
1/2 cup each of any of the following: sliced almonds, chopped walnuts, pecans, sunflower nuts, raisins, craisins, dates, dried fruit (Mix and match whatever you like.)
Wheat germ, flax seed (optional, but a great nutritional boost)

Directions:

  1. Mix the first 6 recipe ingredients together in a saucepan over medium heat until sugar melts and everything is blended. Remove from heat.
  2. Add oats and mix well. Spread over 2 cookie sheets sprayed with non-stick cooking spray. (Use sheets with sides.)
  3. Bake in a 375 oven until brown (about 10 to 15 minutes). Watch carefully and stir a few times for even browning and to prevent burning. Let cool on sheets.
  4. When cool, add other ingredients (your favorite nuts, favorite dried fruit, etc.). Store in a covered container.

Refreshing Summertime Desserts

Quick, Refreshing Summertime Desserts Treat

Here we share a very quick, very refreshing and very healthful super easy refreshing summertime desserts!

About the Sorbet

Sorbet is a refreshing frozen dessert made from water sweetened with fruit juice. It is often called sherbet or Italian ice. Sorbet is similar to ice cream, and can contain milk products, but sorbet does not have an air whipped into it like ice cream does. Sorbet is an alternative to ice cream if your are dieting. This is because it does not contain any fat.

About the Lemon

One medium lemon contains 31 milligrams of vitamin C, 80 milligrams of potassium and 1.6 grams of fiber.

Plus, there is no fat of any kind in lemons and they are very low in sodium and calories.

Enjoy this dessert completely guilt free. Feel free to save the recipe card to your hard drive for reference. No strings attached.

Refreshing Summertime Desserts Treat
Quick Refreshing Desserts

 

Click the recipe card to view a larger copy. To keep and print, simply right-click and save to your computer – total freebie, no strings.

A typical 1/2-cup serving of lemon sorbet weights in around 130 calories. Sorbet has no fat, no cholesterol and is very low in sodium. Sugar in a typical serving of lemon sorbet is about 25 grams.

More Refreshing Summertime Desserts by Way of Sorbet

To get the best results when making homemade sorbet, use an ice cream maker. This machine will combine and freeze the ingredients. As the mixture freezes, the blades will turn continually, scraping the frozen particles off the sides. This keeps the ice crystals nice and small, giving you a perfect dessert. There should not be any chunks of ice in your sorbet. As the blades turn the mixture, it will thicken nicely.

Serving your sorbet: Sorbet is enjoyed most with it is a bit soft. Remove it from your freezer for a few minutes before serving. This allows it to soften up a little bit.

  1. Coconut Sorbet (Paleolithic Recipe)
  2. Easy Banana-Strawberry Sorbet (High Fiber Recipe)
  3. Rainbow Sorbet (Paleolithic Recipe)
  4. Cranberry Sorbet (Diabetic Friendly Recipe)

Fruit Dippers and Fruit Pie

Fruit Dippers and Pocket Fruit Pies for a Healthier Treat

Make fruit dippers and pocket fruit pies for a healthy dessert or treat. Canned or frozen fruits are good options when fresh produce is not available. However, be careful to choose those without added sugar, syrup, cream sauces or other ingredients that will add calories. See: Fruits and Vegetables Equal Weight Management

Fruit Dippers Recipe

Ingredients:

1/2 cup low fat vanilla yogurtFruit dippers mixed fresh berries
2 tablespoons chopped peanuts
2 cups fruit (grapes, banana slices, apple wedges, strawberries)

Directions:

Combine yogurt and peanuts. Mix with a spoon. Place a toothpick in the center of each fruit. Dip fruit into the yogurt peanut mixture.

Serving Size: 1/4 of fruit dippers recipe

Recipe yields 4 fruit dippers.

Per serving:

  • Calories: 100
  • Total fat: 3 grams
  • Saturated fat: 0.5 grams
  • Trans fat: 0 grams
  • Cholesterol: 0 milligrams
  • Sodium: 35 milligrams
  • Total Carbohydrate: 17 grams
  • Dietary Fiber: 2 grams
  • Sugars: 13 grams
  • Protein: 3 grams

Pocket Fruit Pies

Peaches, pears, and apples are all fat, sodium and cholesterol free. Use a low or non-fat tortilla, a touch of sweetening and you’ve got a satisfying, healthy, budget-friendly dessert!

Ingredients:

4 8-inch flour tortillas
2 medium peaches, pears, or apples
1/4 teaspoon ground cinnamon
2 tablespoons brown sugar
1/8 teaspoon ground nutmegTortilla fruit wrap
2 tablespoons milk
Sugar (optional)

Directions:

Warm tortillas in microwave or oven to make them easier to handle.

Peel and chop fruit into pieces.

Place 1/4 of the fruit on half of each tortilla.

In a small bowl, stir together brown sugar, cinnamon and nutmeg. Sprinkle over fruit.

Roll up the tortillas, starting at the end with the fruit.

Place on an non-greased baking sheet and make small slashes to allow steam to escape. Brush with milk and sprinkle with additional sugar, if desired.

Back at 350 degree in oven for 8 to 12 minutes or until lightly brown. Serve pocket fruit pies warm or cool.

Note: This easy snack helps work fruit into a daily diet. Tortillas, with a variety of toppings, make great snack builders.

Safety Tip: Allow pie to cool slightly before tasting. The steam and sugar can burn.

Serving Size: 1 pie

Recipe yields 4 servings.

Nutrition Information Per Serving:

  • Calories 210
  • Total fat 4 grams
  • Saturated fat 1 gram
  • Trans fat 0 grams
  • Cholesterol 0 milligrams
  • Sodium 320 milligrams
  • Total Carbohydrate 40 grams
  • Dietary Fiber 3 gram
  • Sugars 13 grams
  • Protein 4 gram

Healthy Snack Suggestion

Try freezing different berries for kids’ snacks, such as blueberries, raspberries, etc.

Healthy Snack Suggestion

Burning Calories Around the Clock

No Matter What, We Are Always Burning Calories!

Every day activities – even those that do not seem like real activity – do burn calories! As you can see in the chart below, even our sleep is burning calories.

As you can also see in the chart, bed rest burns very little more than sleep or even sitting quietly.  Burning calories while reading is also the same. This surprised me. I would have thought that the brain activity involved in reading would up the calorie burning a bit. I guess we should read for a half-hour or so on a treadmill to up that ante!

And who would think? While we are eating food, we burn more calories than while we are just sitting!

Here is a chart with the average calories burned per minute and per hour for things we all do every day. Things that are essential to being alive. This chart has nothing to do with working out or dieting. Just the little things we do every single day of our lives. But little bits can add up, too! Not as fast or as much, but it is interesting to know. Perhaps you will be inspired to get up and tackle a household chore here and there. You will get a bit of calorie burning and the satisfaction of completing a chore!

Burning Calories Chart
Calories Burned in Daily Activities

Activities Covered in the Chart

  • Sleeping
  • Bed rest
  • Sitting quietly
  • Sitting, reading
  • Sitting, eating
  • Standing
  • Conversing
  • Sitting, writing
  • Standing, light
  • Driving car
  • Walking indoors
  • Showering
  • Walking outdoors
  • Jogging (5 mph)

You may also enjoy…

Super Healthy Corn Salad Recipe

A Super Healthy Corn Salad

By super healthy we mean super healthy vegetables – some of the best of the best veggies fill this salad! Canned or fresh, corn is always good for you. To be super healthy and cost effective, learn how to Home Made Whole Kernel Corn!

The Healthy Ingredients

      • Corn. Since fresh sweet corn consists primarily of simple and complex carbohydrates, it’s a superb low-in-fat energy source.
      • Tomatoes. Contain lycopene – a phytochemical that acts as a powerful antioxidant.
      • Green Pepper. Peppers are full of vitamins C and A, as well as folate. One-half cup of chopped fresh bell pepper has only 15 calories.
      • Celery. Celery is an excellent source of potassium and antioxidant Vitamin C and dietary fiber.
      • Onions. Provide fiber, vitamin C, vitamin B6, potassium, and other nutrients. Only 30 calories per 1/2-cup serving.
Corn Salad
Corn Salad

Super Healthy Corn Salad Recipe

Ingredients:

2 cups fresh or frozen whole kernel corn – cooked and drained
3/4 cup chopped tomato
1/2 cup chopped green pepper
1/2 cup chopped celery
1/4 cup chopped onion
1/4 cup fat-free ranch dressing

Directions:

In bowl, combine vegetables.

Stir in dressing. Cover and refrigerate until ready to serve.

Yield: 6 servings.

Serving Size: 1/6 of recipe.

Nutrition information per serving:

      • Calories 80
      • Total fat 0.5 grams
      • Saturated fat 0 grams
      • Cholesterol 0 milligrams
      • Sodium 130 milligrams
      • Protein: 2 grams

Tip for Buying The Best Corn

Buy your corn vacuum packed. While canned corn can be almost as nutritious as fresh, it loses some of its value when it’s packed in brine, which leaches nutrients. To get the most vitamins, look for vacuum-packed corn, which does not contain brine. Corn that is vacuum packed (it will say so on the label) usually comes in short, squat cans. Or choose frozen corn instead. Studies at the FDA showed that frozen corn is just as nutritious as fresh.

Healthy Well Being: Write it Down

Healthy Well Being with a Diary or Journal

In today’s world, we face more stressors than ever. The fast pace of our daily lives can exhaust us. Add a stressful, life-altering event and we have a recipe for disaster. Learning a few healthy well being coping measures. They can be a life saver.

Feeling Over-Whelmed by Illness or Trauma?

Illness and/or traumatic events can be more than we can handle. They can have an awful effect on healthy well being. One way to help process what’s happening without becoming overwhelmed is to write down your thoughts in a personal journal.

Writing about our lives helps reduce our stress level and can actually improve our overall health. Start out by setting a timer for at least eight minutes and write whatever comes to mind. It isn’t necessary to look at your journal as an every day obligation. Look at it as a kind of friend you want it to be.

Healthy Well Being with Writing

Study Says…

A North Dakota State University research project asked people suffering from chronic conditions such as asthma and arthritis to write about their lives in a journal for one hour per week. In the months after they started their journals, 47 percent of the patients showed a measurable improvement in symptoms. They began to achieve a healthy well being.

Free & Healing: Hugs for Health

The small acts that comfort us and show us our connection to other people are not trivial. A hug is a means of giving and receiving affection – as well as a significant source of stress relief and comfort to our bodies. A brief hug from a loved one can reduce the effects of stress on blood pressure and heart rate by half, according to a study at the University of North Carolina.

Summary…get a fresh notebook (or using your computer) and starting writing down your thoughts and your feelings. Then go find a loved one a share a hug!

Two people sharing a big hug

 

You may also like…

Avoid Tanning Beds

Another Super Simple Health Secret: Avoid Tanning Beds and Stay Safe in the Sun

Most of us have heard it before, but do we heed this advice? Many don’t wish to in their quest to have the “tanned look”.

However, the facts cannot be denied. Too much exposure to the sun is dangerous and is a leading precursor to skin cancer. Natural sunlight is far less dangerous than tanning beds. Sun exposure and sunburn represent the leading preventable cause of both the most common forms of skin cancer. Protect your skin when you’re in the sun.

Woman on tanning beds

 

New research from Nature says that sunburns don’t just damage skin, they trigger inflammation that leads cancerous cells to migrate. That includes sunburns from tanning beds. Their suggestion? Spray on your tan, instead. Faux tans take about 15 minutes to dry and several hours to develop fully, so be patient before deciding to apply more.

Studies Say…

Doctors at the Mt. Sinai School of Medicine in New York City found that tanning beds expose the body to 10 to 15 times higher concentrations of dangerous ultra violet rays than does natural light.

The National Cancer Institute states that exposure to sunburn triples the lifetime risk of skin cancer. Is that tan really worth it?

From NCI Cancer Study News

Indoor tanning is already an established risk factor for malignant melanoma, the less common but deadliest form of skin cancer. Now, a new study confirms that indoor tanning significantly increases the risk of non-melanoma skin cancers, the most common human skin cancers. In the most extensive examination of published findings on the subject, the UCSF-led researchers estimate that indoor tanning is responsible for more than 170,000 new cases annually of non-melanoma skin cancers in the United States - and many more worldwide. Source: Cancer.gov