Monthly Archives: January 2015
Cinnamon Fruit Oatmeal
Frozen blueberries work well in this satisfying breakfast.
- 1 cup water
- 1 teaspoon vanilla extract
- 1/4 teaspoon ground Ceylon, Vietnamese or Thai Cinnamon
- 1/2 cup irish or steel oats
- 1/2 cup blueberries
- 2 apples, chopped
- 2 tablespoons chopped walnuts
- 1 tablespoon ground flax seeds
- 1/4 cup raisins
In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats. When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through. Cover and let stand for 15 minutes until thick and creamy. Mix in apples, nuts, flax seeds, and raisins.
Health and Wellness Associate
Broccoli Mushroom Casserole
- 3 cups fresh or frozen broccoli florets
- 8 ounces mushrooms, cleaned and sliced
- 1 1/2 cups cooked kidney beans or 1 (15 ounce can) low sodium or no-salt-added kidney beans, drained
- 3 cups cooked brown rice or farro
- 1 (17.6 ounce) carton (about 2 cups) organic vegetable broth
Preheat oven to 350 degrees F. Thaw frozen broccoli or if using fresh, steam for 10 minutes or until crisp tender. Sauté mushrooms until tender and most of the liquid is cooked off. Combine all ingredients in a 2 quart casserole. Bake for 20 minutes or until heated through.
Health and Wellness Associates
Anti-Cancer Foods: Cruciferous Vegetables
Nutrition scientists have shown over and over that people who eat more natural plant foods – vegetables, fruits, legumes, nuts and seeds, etc. – are less likely to be diagnosed with cancer. But are all vegetables equally protective? To win the war on cancer, we must design an anti-cancer diet, which focuses on the foods with the most powerful anti-cancer effects – then we could eat plenty of these foods each day, flooding our bodies with the protective substances contained within them.
The cruciferous family of vegetables is full of super foods with powerful anti-cancer effects – we should eat vegetables from this family every day. This family includes green vegetables like kale and bok choy plus some non-green vegetables like cauliflower. For a full list of cruciferous vegetables, click here.
Cruciferous vegetables contain glucosinolates and in a different area of the cell, an enzyme called myrosinase. When we blend, chop or chew these vegetables, we break up the plant cells, allowing myrosinase to come into contact with glucosinolates, initiating a chemical reaction that produces isothiocyanates (ITCs) – powerful anti-cancer compounds. ITCs have been shown to detoxify and remove carcinogens, kill cancer cells, and prevent tumors from growing.1
Observational studies have shown that eating ITC-rich cruciferous vegetables protects against cancer – here are a few examples:
- Twenty-eight servings of vegetables per week decreased prostate cancer risk by 33%, but just 3 servings of cruciferous vegetables per week decreased prostate cancer risk by 41%.2
- One or more servings of cabbage per week reduced risk of pancreatic cancer by 38%.3
- One serving per day of cruciferous vegetables reduced the risk of breast cancer by over 50%.4
Cruciferous vegetables and breast cancer
Cruciferous vegetables are especially helpful for preventing hormonal cancers, such as breast cancer, because some ITC, such as indole-3-carbinol (abundant in broccoli, Brussels sprouts and cabbage), can even help the body excrete estrogen and other hormones.5 In fact, new research has shown additional anti-estrogenic effects of both indole-3-carbinol and sulforaphane (most abundant in broccoli); these ITCs blunt the growth-promoting effects of estrogen on breast and cervical cancer cells.5-7
Eating cruciferous vegetables produces measurable isothiocyanates in breast tissue8, and observational studies show that women who eat more cruciferous vegetables are less likely to be diagnosed with breast cancer: In a recent Chinese study, women who regularly ate one serving per day of cruciferous vegetables had a 50% reduced risk of breast cancer.4 A 17% decrease in breast cancer risk was found in a European study for consuming cruciferous vegetables at least once a week.9 Plus, breast cancer survivors who eat cruciferous vegetables regularly have lower risk of cancer recurrence – the more cruciferous vegetables they ate, the lower their risk.10
Within an overall nutrient-dense eating style, cruciferous vegetables can provide us with a profound level of protection against cancer. Don’t forget: chopping, chewing, blending, or juicing cruciferous vegetables is necessary to produce the anti-cancer ITCs. To learn more about cruciferous vegetables, read Healthy Times Newsletter #32.
- Higdon J, Delage B, Williams D, et al. Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res 2007;55:224-236.
- Cohen JH, Kristal AR, Stanford JL. Fruit and vegetable intakes and prostate cancer risk. J Natl Cancer Inst 2000;92:61-68.
- Larsson SC, Hakansson N, Naslund I, et al. Fruit and vegetable consumption in relation to pancreatic cancer risk: a prospective study. Cancer Epidemiol Biomarkers Prev 2006;15:301-305.
- Zhang CX, Ho SC, Chen YM, et al. Greater vegetable and fruit intake is associated with a lower risk of breast cancer among Chinese women. Int J Cancer 2009;125:181-188.
- Yuan F, Chen DZ, Liu K, et al. Anti-estrogenic activities of indole-3-carbinol in cervical cells: implication for prevention of cervical cancer. Anticancer Res 1999;19:1673-1680.
- Meng Q, Yuan F, Goldberg ID, et al. Indole-3-carbinol is a negative regulator of estrogen receptor-alpha signaling in human tumor cells. J Nutr 2000;130:2927-2931.
- Ramirez MC, Singletary K. Regulation of estrogen receptor alpha expression in human breast cancer cells by sulforaphane. The Journal of nutritional biochemistry 2009;20:195-201.
- Cornblatt BS, Ye L, Dinkova-Kostova AT, et al. Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast. Carcinogenesis 2007;28:1485-1490.
- Bosetti C, Filomeno M, Riso P, et al. Cruciferous vegetables and cancer risk in a network of case-control studies. Ann Oncol 2012.
- Nechuta SJ, Lu W, Cai H, et al: Cruciferous Vegetable Intake After Diagnosis of Breast Cancer and Survival: a Report From the Shanghai Breast Cancer Survival Study. Abstract #LB-322. In Annual Meeting of the American Association for Cancer Research; 2012 Mar 31-Apr 4. Chicago, Il; 2012.
Health and Wellness Associates
Archived Article ; JF
A research team knew that both humans and animals exposed to cold temperatures get high blood pressure. They wondered if diabetic mice would get the problem faster in the cold than normal mice.
So the researchers placed diabetic and control mice in a box and kept them at a constant 41 degrees F. The normal mice survived, while the diabetic mice died in just two hours. The team figured that the diabetic animals couldn’t maintain their body heat.
The researchers decided to take it to the next step. They wondered if giving the animals thyroid hormone might help them withstand the cold. They gave the diabetic mice an injection of thyroid hormone. Those mice increased their body temperature. But more, they also had a significant drop in their blood sugar within two hours, and by 50% within four hours.
The researchers then looked at blood sugar levels at the start of the study. In the diabetic animals, they found the level was five times normal! They found that the thyroid levels in these animals were also low.
Diabetes affects 150 million worldwide, and that’s an understatement.
In Oklahoma, where the researcher conducted this study, there are over 268,500 cases. Most are obese or overweight. And, most can cure it with diet alone. But, I’ve seen a number of people resistant to a simple dietary fix. And, there is a group of adult diabetics who are thin. You can be thin and be hypothyroid. You can be heavy with low thyroid as a contributing factor.
If you have adult diabetes, please check your thyroid level by blood, to include a “free T3, free T4,” and TSH. Now we know that these tests are notoriously inaccurate, especially the TSH. However, I like to see them and compare them to your basal body temperature. Please check your “under the tongue” temperature the moment you open your eyes in the morning, three days in a row. It should be at least 97.8F. If it’s not, see your physician. A prescription for T3 (as used in this study) might help your low thyroid and diabetes in one shot.
Health and Wellness Associates
Fabulous Orange Chicken
2 pounds boneless, skinless chicken breasts, cut into 2-inch cubes
1/2 cup flour
1 teaspoon garlic powder
1/2 teaspoon pepper
2 tablespoons oil or butter
1 1/2 cups water
1/4 cup plus 2 tablespoons fresh orange juice
1/3 cup rice vinegar
2 1/2 tablespoons soy sauce
1 tablespoon orange zest
1 cup brown sugar
1/2 teaspoon finely minced ginger
1 teaspoon minced garlic
2 tablespoons green onion
3 tablespoons cornstarch
1/4 cup water
1.Heat oven to 350. In a shallow dish combine the flour, garlic powder and pepper. Dip each piece of chicken in flour mixture and coat evenly.
2.Pour oil (or melt butter and pour) in a shallow baking dish, large enough to accommodate chicken in a single layer. Arrange chicken in pan and bake uncovered for 30 minutes at 350 degrees.
3.Meanwhile, in a medium saucepan combine water, fresh orange juice, rice vinegar, soy sauce, orange zest and whisk over medium heat for a few minutes. Then stir in brown sugar, ginger, garlic, and green onion and let it come to a boil. Combine cornstarch with water and let it dissolve and add it to the sauce until thickened.
4.After chicken has baked the 30 minutes, turn each piece over and pour 1/2 sauce mixture evenly over chicken. Bake another 30 to 40 minutes basting frequently.
5.Serve chicken over rice with extra sauce on the side
“Canadian Flu Vaccine Paradox” Admits Vaccines Are Causing More Illness
Canadian mainstream media have taken a bold new step – admitting the problem that frequent vaccines are creating a cascade of more illnesses. And not just a greater number and frequency of illnesses but even lower protection against the very diseases the vaccines were supposed to protect against.
CBC News reports that it was originally called “the Canadian problem” – i.e. the problem of higher risk of pandemic flu illnesses among those who get the seasonal flu shot the previous year, or those who get frequent flu shots. They note that the problem is now seen in other countries such as Hong Kong, Japan and the U.S.
From CBC News:
People who receive flu vaccines year after year can sometimes show reduced protection, an effect that Canadian infectious disease specialists say muddies public health messages for annual flu vaccine campaigns.
During the 2009 H1N1 pandemic, researchers at the B.C. Centre for Disease Control originally thought seasonal flu shots from 2008 might offer extra protection against the new pandemic strain. They were puzzled to find instead, seasonal flu vaccination almost doubled the risk of infection with pandemic flu.
Dr. Danuta Skowronski and her colleagues really put this to the test. Aside from their initial conclusion they did five more studies last summer that showed the same results in people – and ferrets. They test on ferrets which, for some reason, are the best flu model in animal studies.
This was a unique finding in a unique context of dramatically mismatched vaccine to novel pandemic influenza virus.
Health and Wellness Associates
Chicken Tikka Masala
If you have never had curry, this is a wonderful dish to start with. It is not hot but is richly spiced and delicious.
2 Cups boneless/skinless chicken breast chunks (about 1 lb.) 1 TB. plain yogurt 1 1/2 TB. minced fresh ginger (or 1 tsp. POWDERED GINGER) 1 1/2 TB. minced fresh garlic (or 1 tsp. MINCED GARLIC) 1 TB. GARAM MASALA or SWEET CURRY POWDER 1 TB. TANDOORI SEASONING 1 1/2 tsp. GROUND CUMIN 2 TB. lemon juice (juice of 1/2 lemon) 1 TB. vegetable oil 4 tomatoes, diced (or 1 Cup canned tomato puree/sauce) 1/2 tsp. FRESHLY GROUND PEPPER 4 TB. cream (half & half or whole milk work too) 1/4 Cup water 1 TB. cashew nut paste (grind 1 TB. cashews with 1 tsp. water in a blender) 2 TB. butter 1/4-1/2 tsp. salt (to taste)
In a medium bowl, combine the chicken, yogurt, GINGER, GARLIC, GARAM MASALA or SWEET CURRY POWDER, TANDOORI SEASONING, CUMIN and lemon juice. Mix to combine. Cover and marinate in the refrigerator for a few hours or overnight.
Heat the oil over medium-high heat in a large, heavy pan. Add the chicken and cook, stirring constantly, until the meat is white and almost cooked through, about 4-5 minutes. Add the tomatoes and mix well. Add the PEPPER, cream, water and cashew nut paste. Reduce heat to low and cook until the chicken is tender, 5-7 minutes. Stir until the sauce thickens. Add the butter and salt and mix well. Garnish with fresh cilantro if desired and serve with Cumin Rice.
Prep. time: 15 minutes plus marinating time Cooking time: 15 minutes Serves: 2-4
Servings 4; Serving Size 3/4 cup (284g); Calories 360; Calories from fat 180; Total fat 20g; Cholesterol 125mg; Sodium 270mg; Carbohydrate 10g; Dietary Fiber 3g; Sugars 4g; Protein 36g.
Health and Wellness Associates
Tea tree oil is an essential oil that has a number of extraordinary uses. It is especially useful and effective when used as part of a beauty regimen or to treat medical conditions and skin ailments. Below are some excellent suggestions for use.
Clear and soothe
Tea tree oil is fantastic for treating skin ailments. Some of the most common issues that tea tree oil is effective in treating are acne, skin sores, cold sores and boils. When used as an acne treatment, this essential oil works just as well as the common drugstore acne treatment remedy benzoyl peroxide. The method of use is also just as simple as this natural remedy. In order to treat acne, just dilute a few drops of tea tree oil with 20 to 40 drops of witch hazel and then dab onto the acne site once to twice a day. Just take care not to overuse this treatment and ensure that time spent in the sun is reduced, as tea tree oil makes one especially susceptible to UV rays. Tea tree oil is also a great way to treat pesky skin sores, cold sores and boils because of its antiseptic properties which aid in reducing the possibility of infection, sepsis or putrefaction of the skin. To treat, apply directly onto the sore a few times a day.
Every woman loves to pamper herself, and there is no better way to do so than through using a natural and fragrant essential oil. Tea tree oil works well as a makeup remover, cuticle softener and toenail fungus remover. To gently remove makeup on normal to dry skin, blend well together 1/4 cup of canola oil with 10 drops of tea tree oil in a clean jar. The mixture is used as other makeup removers would be used, as all that is needed is to apply the mixture to a cotton ball and wipe away the makeup followed by rinsing the face with warm water. Damaged cuticles are a pesky issue, but one can remedy the problem by simply mixing together 10 drops of tea tree oil with 10 drops of lavender oil, 1 tablespoon jojoba oil and 1 tablespoon avocado oil and massaging the mixture into the cuticles, thus effectively softening and repairing them. Lastly, those suffering from toenail fungus simply need to dab a few drops of the oil onto the fungus for three months, or until the fungus clears away.
Tea tree oil is also an effective way to treat medical conditions such as chicken pox and psoriasis. In order to treat chicken pox, simply mix together 1 tablespoon of olive oil with a few drops of tea tree oil and swab over the chicken pox a few times a day. Psoriasis uses the same mixture; to sooth the skin condition and reduce itching, rub into the affected skin a few times a day. Overall, it’s a wonderful and effective remedy for a number of issues. Love yourself and your body, and treat yourself today with tea tree oil.
Health and Wellness Associates
Did You Know that an extract of the turmeric root contains a phytochemical called curcumin, which has been shown to eliminate cancer cells from the body?
Turmeric, the perennial herb which is prized in Ayurvedic medicine, is known to most of us as the gold-colored Indian spice used to make curry and mustard. Now, it is regarded by many medical practitioners as “nutritional chemotherapy.”
It is a low-cost, natural substance that countless people take every day to prevent cancer — and at chemotherapy levels to treat cancer in early and advanced stages without side effects.
Curcumin is one of hundreds of constituents found in the root of the turmeric plant. People often use the words turmeric and curcumin interchangeably, but they’re actually not the same thing. Turmeric is the whole food or whole herb, whereas curcumin is an extracted component of turmeric — the latter being the one that has been singled out for it therapeutic properties.
Curcumin’s medicinal use and benefits dates back 6,000 years ago to the ancient Egyptian pharaohs and Ayurvedic medical practitioners in India. Today, curcumin is used for its anti-inflammatory, antioxidant, anti-arthritic, anti-tumor and anti-amyloid (to combat neurodegenerative diseases) effects.
When curcumin’s cancer-fighting properties were first discovered by Western medicine, an American pharmaceutical company tried to patent turmeric. Needless to say, health practitioners and suppliers from India were outraged considering they have been using this herb for thousands of years to heal and treat major diseases.
“Curcumin has broad anti-cancer effects during initiation, promotion, and progression of tumors. Several studies suggest that curcumin can cause cancer to regress… has action against carcinogens… substantially reduces the formation of mutagenic (cancer causing) chemicals… and eliminates DNA damage to prevent the development of cancer.” — Karta Purkh Singh Khalsa (KP), Yogaraj in Ayurveda, author of Herbal Defenses, and one of the country’s foremost natural healing experts.
Curcumin has been shown to be effective in both cancer prevention and treatment because it contains potent levels of:
- Phytochemicals — non-nutritive plant chemicals that have protective or disease preventive properties;
- Polyphenols and chemopreventives — compounds that actually block chemicals from getting inside cells and suppress tumor formation;
- Antioxidatives and anti-carcinogenics — agents that act as free-radical scavengers, anti-mutagens, and bio-protectors that stop pre-cancerous and cancerous growth.
Curcumin is currently being targeted as a way to reduce high breast cancer rates because of its ability to slow and stop the division — and thus the spread — of cancerous cells. In a study on human breast cancer cells, curcumin reversed growth by 98%. Another study using curcumin in mice was successful in slowing the growth of cancer from the breast into lungs, throat, and other areas.
Researchers at the University of Texas MD Anderson Cancer Center conducted a study that showed when curcumin was added into cell cultures containing multiple myeloma (a type of cancer), it stopped the cancer cells from reproducing — and the remaining cells died.
Curcumin also obstructs cancerous cell growth by activating and protecting the release of human glutathione. Glutathione is a key antioxidant that the body produces to maintain normal cellular activity and is the only antioxidant that resides inside the cell.
From this prime position, glutathione and curcumin inhibit cellular mutagens that would otherwise promote cancer.
Curcumin has also been shown to reduce chemically-induced cancer by 90% — such as mouth and tongue cancers caused by smoking. Curcumin interferes with the process of the p450 enzyme in the liver that would otherwise convert environmental toxins into carcinogens, which mutate cells and promote cancerous growth.
“Curcumin has been found to influence over 60 molecular targets in the cancer process. With an established safety record and a fraction of the cost of conventional chemotherapy, plant compounds like curcumin represent an enormous and almost untapped resource for cancer treatment.” — Jonathan Treasure, co-founder of Centre for Natural Healing, co-author of Herb, Nutrient, and Drug Interactions: Clinical Implications and Therapeutic Strategies.
Health and Wellness Associates