Traducteur

Sep 30, 2011

Are Cooking Oils Good for You?





Nutritionist Joy Bauer, RD, shares all the information you need to know about fats and oils, including learning how hydrogenated fat is hidden on labels and the difference between virgin and extra-virgin olive oil. Armed with these essential tips, you'll be ready for any situation in the kitchen.

Q: Are there any oils I should avoid totally?


Yes: The worst type of oil is an ingredient in packaged foods including some stick margarines, baked goods, chips, crackers and candy. I’m talking about partially hydrogenated oils—or trans fats, which is how they’re listed on Nutrition Facts panels on labels. Partially hydrogenated oil is vegetable oil that has been chemically altered so it’s less likely to spoil. Food manufacturers often add it to their products because it can help foods stay fresh longer.

But even in very small amounts, partially hydrogenated oil can wreak havoc on your heart health. It lowers levels of HDL (“good”) cholesterol and raises LDL (“bad”) cholesterol, and it even increases your risk for diabetes. The American Heart Association recommends that no more than 1% of your total daily calories come from trans fat. This translates to less than 2 grams for women, who typically need fewer than 2,000 calories per day. If a food contains trans fat, it’ll be listed below Saturated Fat in the “Total Fat” column.

Q: For the record, which is better: butter or olive oil?

From a health standpoint, olive oil is the better choice. But butter still has its place. All oils are a mixture of fats including monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA) and saturated fatty acids (SFA)—but in each
oil (and in butter, too, which is basically a solidified oil), one type of fat dominates.

Olive oil is predominantly rich in heart-healthy monounsaturated fat, which decreases your risk for cardiovascular disease by lowering LDL cholesterol and increasing HDL cholesterol. On the other hand, butter is mostly saturated fat, which increases LDL cholesterol and causes inflammation in your body. So generally, it’s best to use olive oil.

However, the distinctive smell, flavor and consistency of butter works best in certain baked goods—including cakes, cookies and pastries—so it’s OK to make these occasionally and enjoy the butter. Another butter-vs.-oil difference: Because butter is solid at room temperature, you have more control over how much (or how little) of it you spread on bread; with olive oil, it’s difficult to gauge how much oil is absorbed. So dip lightly!

Q: What’s the difference between regular olive oil, virgin and extra-virgin?

Simply put, olive oil is made by crushing olives to make a paste that’s then put under a press. If the oil that comes out has a low acidity and a good taste and smell, it’s labeled extra-virgin or virgin. (Virgin is slightly lower quality than extra-virgin.) These types are ideal to use for bread dunking, drizzling on veggies and other foods, and making salad dressings, since their delicate flavor and aroma will be lost when heated (some chefs still prefer to use extra-virgin for cooking). The deeper the color, the more intense the olive flavor.

If the oil is highly acidic or not great quality, it’s refined and mixed with virgin or extra-virgin oil to make “regular” olive oil; this all-purpose oil is good for cooking.

The heart-health benefits of all types of olive oil are pretty much the same, although the virgin and extra-virgin ones have extra antioxidants.

Q: How can oils be healthy if they’re so fattening?



Oils may be “fattening” in the sense that they’re pretty high in calories compared with other foods. All oils have around 120 calories per Tbsp, so you can easily gain weight if you use too much. Even butter has fewer calories than oil (100 per Tbsp of butter) because of its water content. What’s more, “whipped” butter sold in a tub has even fewer calories—about 60 to 70 per Tbsp, thanks to the air that’s been incorporated into the mix. And tub “light” margarine spreads have only 30 to 50 calories per Tbsp.

But since oils contain fats that are good for you, you’re better off getting that 120 calories from a healthy oil rather than stick or tub butter. By the way, if you’re inclined to cut out fats entirely, don’t: We do need some fat to be healthy. Without it, our bodies can’t absorb fat-soluble vitamins like A, D, E and K, and we miss out on fatty acids that are essential for the health of your skin, hair, heart and brain—and just about every other part of your body.

Q: How should I store oils?

Heat, light and oxygen degrade oils, which makes them turn rancid more quickly and actually promotes the formation of cancer-causing compounds called free radicals. The more polyunsaturated fats an oil contains, the more susceptible to rancidity it becomes.

Oils rich in PUFAs, such as walnut and flaxseed, are best stored in the fridge in tightly capped containers. MUFAs, such as those found in olive oil, are a bit more hardy, but you should still protect oils that contain them by keeping the lid on tightly and storing them in a dark place far from the stove or other heat source. Saturated fats, such as butter, can withstand more heat, light and oxygen, but you should still refrigerate sat-fat–rich butter, because it contains milk solids, which can go rancid. If you store oils correctly, most will last about six months to one year.

When you’re shopping for oils, reach for bottles at the back of the shelf, since that’s where they are more protected from harsh lighting that can make them go bad. Check the bottle for an expiration date (most oils have one), and every time you open a bottle, give it a whiff to make sure it doesn’t smell rancid.

Are Cooking Oils Good for You?





Nutritionist Joy Bauer, RD, shares all the information you need to know about fats and oils, including learning how hydrogenated fat is hidden on labels and the difference between virgin and extra-virgin olive oil. Armed with these essential tips, you'll be ready for any situation in the kitchen.

Q: Are there any oils I should avoid totally?


Yes: The worst type of oil is an ingredient in packaged foods including some stick margarines, baked goods, chips, crackers and candy. I’m talking about partially hydrogenated oils—or trans fats, which is how they’re listed on Nutrition Facts panels on labels. Partially hydrogenated oil is vegetable oil that has been chemically altered so it’s less likely to spoil. Food manufacturers often add it to their products because it can help foods stay fresh longer.

But even in very small amounts, partially hydrogenated oil can wreak havoc on your heart health. It lowers levels of HDL (“good”) cholesterol and raises LDL (“bad”) cholesterol, and it even increases your risk for diabetes. The American Heart Association recommends that no more than 1% of your total daily calories come from trans fat. This translates to less than 2 grams for women, who typically need fewer than 2,000 calories per day. If a food contains trans fat, it’ll be listed below Saturated Fat in the “Total Fat” column.

Q: For the record, which is better: butter or olive oil?

From a health standpoint, olive oil is the better choice. But butter still has its place. All oils are a mixture of fats including monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA) and saturated fatty acids (SFA)—but in each
oil (and in butter, too, which is basically a solidified oil), one type of fat dominates.

Olive oil is predominantly rich in heart-healthy monounsaturated fat, which decreases your risk for cardiovascular disease by lowering LDL cholesterol and increasing HDL cholesterol. On the other hand, butter is mostly saturated fat, which increases LDL cholesterol and causes inflammation in your body. So generally, it’s best to use olive oil.

However, the distinctive smell, flavor and consistency of butter works best in certain baked goods—including cakes, cookies and pastries—so it’s OK to make these occasionally and enjoy the butter. Another butter-vs.-oil difference: Because butter is solid at room temperature, you have more control over how much (or how little) of it you spread on bread; with olive oil, it’s difficult to gauge how much oil is absorbed. So dip lightly!

Q: What’s the difference between regular olive oil, virgin and extra-virgin?

Simply put, olive oil is made by crushing olives to make a paste that’s then put under a press. If the oil that comes out has a low acidity and a good taste and smell, it’s labeled extra-virgin or virgin. (Virgin is slightly lower quality than extra-virgin.) These types are ideal to use for bread dunking, drizzling on veggies and other foods, and making salad dressings, since their delicate flavor and aroma will be lost when heated (some chefs still prefer to use extra-virgin for cooking). The deeper the color, the more intense the olive flavor.

If the oil is highly acidic or not great quality, it’s refined and mixed with virgin or extra-virgin oil to make “regular” olive oil; this all-purpose oil is good for cooking.

The heart-health benefits of all types of olive oil are pretty much the same, although the virgin and extra-virgin ones have extra antioxidants.

Q: How can oils be healthy if they’re so fattening?

Sep 27, 2011

Over-Wintering Geraniums


By , About.com Guide   September 27, 2011


Geraniums are such a garden mainstay. They require very little work, during the growing season. In fact, a little neglect makes them bloom all the more. Even though there is little chance you won't be able to find new geraniums next spring, a lot of people like to over-winter their plants and save some money. There are basically 4 things to do with your geraniums when frost threatens: let them die off as annuals, bring them indoors as houseplants, take cuttings and make more plants or store them dormant until next spring.
I don't have enough light to keep them as houseplants, but I do like to store them for winter. It seems a shame to just let them die and it takes minimal effort - and I do mean minimal. I know I'll be dragging a few in this fall. If you'd like to give it a try yourself, here are four ways to store your geraniums for the winter months ahead.

Over-Wintering Geraniums


By , About.com Guide   September 27, 2011


Geraniums are such a garden mainstay. They require very little work, during the growing season. In fact, a little neglect makes them bloom all the more. Even though there is little chance you won't be able to find new geraniums next spring, a lot of people like to over-winter their plants and save some money. There are basically 4 things to do with your geraniums when frost threatens: let them die off as annuals, bring them indoors as houseplants, take cuttings and make more plants or store them dormant until next spring.
I don't have enough light to keep them as houseplants, but I do like to store them for winter. It seems a shame to just let them die and it takes minimal effort - and I do mean minimal. I know I'll be dragging a few in this fall. If you'd like to give it a try yourself, here are four ways to store your geraniums for the winter months ahead.

5 Secrets to a ‘No-work’ Garden | Eartheasy Blog

5 Secrets to a ‘No-work’ Garden | Eartheasy Blog

5 Secrets to a ‘No-work’ Garden | Eartheasy Blog

5 Secrets to a ‘No-work’ Garden | Eartheasy Blog

Sep 25, 2011

Can eating apples prevent a stroke?

apples.jpg




As many of us are increasingly mindful of the impact our diet has on our health, here's something else to consider: A new Dutch study has concluded that eating apples, pears, bananas, cauliflowers, cucumbers and other fruits and vegetables with white flesh can help prevent a stroke.

Why? The CBC reports -- "Apples, pears, bananas may prevent stroke" -- that these white-flesh foods are particularly high in dietary fibre and flavonoids, which provide antioxidants. The 10-year study included 20,000 adults and examined the relationship between stroke risk and four colour groups for produce: green (dark leafy vegetables); orange yellow (citrus fruits); red purple (red vegetables); and white. This risk of stroke was evidently lower among those who claimed a higher intake of white vegetables.

While the other colour groups weren't found to be uniquely related to stroke, this new data certainly doesn't mean that you can stop eating your leafy greens. (Which are beneficial in many other ways, including halting brain shrinkage.) The Dutch researchers also found that each increase of fruit and vegetable intake by 25 grams per day decreases stroke risk by 0.91 times.

Yet another case for eating your five to seven a day...

Can eating apples prevent a stroke?

apples.jpg




As many of us are increasingly mindful of the impact our diet has on our health, here's something else to consider: A new Dutch study has concluded that eating apples, pears, bananas, cauliflowers, cucumbers and other fruits and vegetables with white flesh can help prevent a stroke.

Why? The CBC reports -- "Apples, pears, bananas may prevent stroke" -- that these white-flesh foods are particularly high in dietary fibre and flavonoids, which provide antioxidants. The 10-year study included 20,000 adults and examined the relationship between stroke risk and four colour groups for produce: green (dark leafy vegetables); orange yellow (citrus fruits); red purple (red vegetables); and white. This risk of stroke was evidently lower among those who claimed a higher intake of white vegetables.

While the other colour groups weren't found to be uniquely related to stroke, this new data certainly doesn't mean that you can stop eating your leafy greens. (Which are beneficial in many other ways, including halting brain shrinkage.) The Dutch researchers also found that each increase of fruit and vegetable intake by 25 grams per day decreases stroke risk by 0.91 times.

Yet another case for eating your five to seven a day...

Late Summer Herbal Cooking

Author: Karyn Siegel-Maier
Published on: September 1, 1998

This Post I found at herbalmusings 
Last week we looked at the various methods of collecting and drying herbs to be used during the winter months. This week, I'd like to share with you some excellent recipes for preserving fresh herbs (and vegetables for that matter) in the form of canning. People preserve goods in sealed jars in a variety of ways, but there are basically 3 key things to remember for success: 1) Always sterilize jars and rings in boiling water and use tongs after doing so when handling them; 2) Never boil the lids - pour boiling water over them instead; and 3) Always make sure the lids seal properly. If the lids don't seal within 12-24 hours, you'll have to reprocess that batch. Also, don't screw the rings down over the lids for 8-12 hours after filling.
Vinegars
Vinegars have many uses, from the culinary to the cosmetic. Wine bottles (with new corks) are perfect for making herbal vinegars, but almost any clean jar will do. Whole herb stems are placed in the jar and then the jar is filled with vinegar. Whenever possible, include the herbal flowers as well. Also, whenever garlic is called for, use whole cloves. With onions, slice into quarters, or smaller, to fit through the mouth of the jar. Vinegars take from 2-3 weeks, preferably on a sunny shelf, to "infuse" the flavors. Feel free to experiment with different combinations of herbs!
Italian Vinegar: Oregano, Red Wine Vinegar, Garlic cloves, chives, basil, red pepper strips, marjoram. This combination is great for salads, soups, bean dishes and marinating vegetables.
Meat Tenderizer: Sage, bay, whole black peppercorns, garlic, rosemary, tarragon, white vinegar. This recipe is also good when combined with vegetable broth and cooked with rice as a substitution for water.
Chicken Marinade: Mashed fresh fruit (such as apricot, apple, blueberries, raspberries), 2-3 sage leaves, cider vinegar. Never heard of fruit vinegars? Try 'em, they're different! And if you use berry-based vinegar for your marinade, your friends will wonder how you ever made "pink" grilled chicken.
Got Veggies to Spare?
After the great salsa-making celebration is over at our house, we always preserve the last of our tomatoes with eggplant and zucchini (or other squash). This mixture can be a great sauce starter, or an excellent addition to soups and casseroles. You might have to make this in batches, depending on how many vegetables you have.
Sauté the zucchini in garlic and olive oil until just tender. Add eggplant and cook 3-4 minutes more while stirring. Add tomatoes and simmer 1 minute. Sprinkle with fresh (or dried) oregano and basil. Seal in sterilized canning jars.
Jams & Jellies
Jalapeno Jelly ~ This jelly is wonderful with cream cheese and crackers! Only the flavor is hot. The more mellow-flavored peppers and sugar help to balance the overall affect. You might be asking where the herbs are. Well…there aren't any. But this recipe is too good to leave out! (As a matter of fact, I make it for so many other people, I rarely get more than a jar for myself!)
5 cups mashed peppers (use at least 4 jalapenos and the remaining a combination of green, yellow, orange and red peppers)
½ cup cider vinegar
4 ½ cups sugar
1 package powdered Sure-Jell

Mash the peppers in a food processor or blender just until you have a firm pulp. Place pepper mixture, vinegar and Sure-Jell in a large Dutch oven or saucepan. Heat on high, stirring constantly, until mixture reaches a boil. Add sugar, stir and boil another 2-3 minutes. Pour jelly immediately into clean jars and seal.
Red Onion-Rosemary Jam ~ Spread this on your next bagel or biscuit. This also makes a good marinade for chicken or beef.
7 cups red onions, sliced thin
¾ cup red wine vinegar
1 tbls. olive oil
3 ½ cups sugar
1 package Sure-Jell Light
¼ tsp. dried thyme
¼ tsp. ground white pepper
½ tsp. dried rosemary, crumbled

Sauté onions in olive oil and vinegar for 10-15 minutes, or until tender. Place onions in food processor or blender. Add rosemary, thyme and white pepper. Blend 1 minute.
Place onion mixture in saucepan or Dutch oven. Add Sure-Jell and bring to a boil, stirring constantly. Add sugar and boil 1 minute more. Remove from heat, stir well and pour into sterile jars (about 6 pints) and seal.

Late Summer Herbal Cooking

Author: Karyn Siegel-Maier
Published on: September 1, 1998

This Post I found at herbalmusings 
Last week we looked at the various methods of collecting and drying herbs to be used during the winter months. This week, I'd like to share with you some excellent recipes for preserving fresh herbs (and vegetables for that matter) in the form of canning. People preserve goods in sealed jars in a variety of ways, but there are basically 3 key things to remember for success: 1) Always sterilize jars and rings in boiling water and use tongs after doing so when handling them; 2) Never boil the lids - pour boiling water over them instead; and 3) Always make sure the lids seal properly. If the lids don't seal within 12-24 hours, you'll have to reprocess that batch. Also, don't screw the rings down over the lids for 8-12 hours after filling.
Vinegars
Vinegars have many uses, from the culinary to the cosmetic. Wine bottles (with new corks) are perfect for making herbal vinegars, but almost any clean jar will do. Whole herb stems are placed in the jar and then the jar is filled with vinegar. Whenever possible, include the herbal flowers as well. Also, whenever garlic is called for, use whole cloves. With onions, slice into quarters, or smaller, to fit through the mouth of the jar. Vinegars take from 2-3 weeks, preferably on a sunny shelf, to "infuse" the flavors. Feel free to experiment with different combinations of herbs!
Italian Vinegar: Oregano, Red Wine Vinegar, Garlic cloves, chives, basil, red pepper strips, marjoram. This combination is great for salads, soups, bean dishes and marinating vegetables.
Meat Tenderizer: Sage, bay, whole black peppercorns, garlic, rosemary, tarragon, white vinegar. This recipe is also good when combined with vegetable broth and cooked with rice as a substitution for water.
Chicken Marinade: Mashed fresh fruit (such as apricot, apple, blueberries, raspberries), 2-3 sage leaves, cider vinegar. Never heard of fruit vinegars? Try 'em, they're different! And if you use berry-based vinegar for your marinade, your friends will wonder how you ever made "pink" grilled chicken.
Got Veggies to Spare?
After the great salsa-making celebration is over at our house, we always preserve the last of our tomatoes with eggplant and zucchini (or other squash). This mixture can be a great sauce starter, or an excellent addition to soups and casseroles. You might have to make this in batches, depending on how many vegetables you have.
Sauté the zucchini in garlic and olive oil until just tender. Add eggplant and cook 3-4 minutes more while stirring. Add tomatoes and simmer 1 minute. Sprinkle with fresh (or dried) oregano and basil. Seal in sterilized canning jars.
Jams & Jellies
Jalapeno Jelly ~ This jelly is wonderful with cream cheese and crackers! Only the flavor is hot. The more mellow-flavored peppers and sugar help to balance the overall affect. You might be asking where the herbs are. Well…there aren't any. But this recipe is too good to leave out! (As a matter of fact, I make it for so many other people, I rarely get more than a jar for myself!)
5 cups mashed peppers (use at least 4 jalapenos and the remaining a combination of green, yellow, orange and red peppers)
½ cup cider vinegar
4 ½ cups sugar
1 package powdered Sure-Jell

Mash the peppers in a food processor or blender just until you have a firm pulp. Place pepper mixture, vinegar and Sure-Jell in a large Dutch oven or saucepan. Heat on high, stirring constantly, until mixture reaches a boil. Add sugar, stir and boil another 2-3 minutes. Pour jelly immediately into clean jars and seal.
Red Onion-Rosemary Jam ~ Spread this on your next bagel or biscuit. This also makes a good marinade for chicken or beef.
7 cups red onions, sliced thin
¾ cup red wine vinegar
1 tbls. olive oil
3 ½ cups sugar
1 package Sure-Jell Light
¼ tsp. dried thyme
¼ tsp. ground white pepper
½ tsp. dried rosemary, crumbled

Sauté onions in olive oil and vinegar for 10-15 minutes, or until tender. Place onions in food processor or blender. Add rosemary, thyme and white pepper. Blend 1 minute.
Place onion mixture in saucepan or Dutch oven. Add Sure-Jell and bring to a boil, stirring constantly. Add sugar and boil 1 minute more. Remove from heat, stir well and pour into sterile jars (about 6 pints) and seal.

Sep 23, 2011

7 healing weeds from your backyard

By 
Kate Blair
From homemakers.com
Sometimes the best remedy for what ails you is right under your nose. Here are 7 healing weeds you might want to keep around.
Don't toss those weeds you pull from your garden -- and don't even think about zapping them with a nasty pesticide. Made into a salad, tea or tonic, certain weeds have health benefits worth harvesting. (Note: check with your doctor or pharmacist before consuming any herb, and be sure to ascertain that the plant is what you think it is -- many can be poisonous!).
1. Dandelion

1. Dandelion

Lawn-lovers may curse this common, yellow-bloomed plant, but cooks have long valued dandelion leaves for their sharp, bitter-green flavour. But these leaves are also good for you -- they contain calcium as well as vitamins A, B2, C and K, and can help stimulate digestion. 

In addition, dandelion roots contain unulin and levulin, which can help balance your blood sugar and therefore offer diabetes-fighting effects. Typically, roots are prepared by cleaning and roasting them, then steeped in hot water to make a "coffee" or tea.

7 healing weeds from your backyard

By 
Kate Blair
From homemakers.com
Sometimes the best remedy for what ails you is right under your nose. Here are 7 healing weeds you might want to keep around.
Don't toss those weeds you pull from your garden -- and don't even think about zapping them with a nasty pesticide. Made into a salad, tea or tonic, certain weeds have health benefits worth harvesting. (Note: check with your doctor or pharmacist before consuming any herb, and be sure to ascertain that the plant is what you think it is -- many can be poisonous!).
1. Dandelion

1. Dandelion

Lawn-lovers may curse this common, yellow-bloomed plant, but cooks have long valued dandelion leaves for their sharp, bitter-green flavour. But these leaves are also good for you -- they contain calcium as well as vitamins A, B2, C and K, and can help stimulate digestion. 

In addition, dandelion roots contain unulin and levulin, which can help balance your blood sugar and therefore offer diabetes-fighting effects. Typically, roots are prepared by cleaning and roasting them, then steeped in hot water to make a "coffee" or tea.

8 Great Spaghetti Dinners


Discover tasty ways to take this simple starch to new heights

By WomansDay.com Staff Posted September 20, 2011 from WomansDay.com

Easy to make with a price tag that's less than $5 a box, it’s hard to beat spaghetti when you want something fast and affordable. With the recipes below as your guide, you can toss the long noodles with veggies or meat; top with marinara or butter; or go Asian-inspired or traditional Italian. No matter how you choose to cook them, you’re guaranteed a speedy weeknight meal the whole family will love.

8 Great Spaghetti Dinners


Discover tasty ways to take this simple starch to new heights

By WomansDay.com Staff Posted September 20, 2011 from WomansDay.com

Easy to make with a price tag that's less than $5 a box, it’s hard to beat spaghetti when you want something fast and affordable. With the recipes below as your guide, you can toss the long noodles with veggies or meat; top with marinara or butter; or go Asian-inspired or traditional Italian. No matter how you choose to cook them, you’re guaranteed a speedy weeknight meal the whole family will love.

Sep 20, 2011

Five reasons to eat heart-healthy concord grapes


Dark purple concord grapes are rich in antioxidants and can help keep your immune system healthy heading into cold and flu season. Try them in this healthy Waldorf salad 


Chatelaine

  • By Julie Daniluk, R.H.N. Mon Sep 19 2011

 Remember peanut butter and grape-jelly sandwiches? As much as the kid in you loves grapes for being delicious, the adult in you should love what they do for your health. Concord grapes actually have the power to keep us youthful because they contain high concentrations of antioxidants that protect our skin, brain and heart from inflammation and aging. 

It's funny that we joke that having someone peel our grapes for us is a luxury, because the healthiest part of the grape is the skin, which is packed with not one but 19 different types of health-supporting nutrients.

Here are five big reasons to enjoy concord grapes, in season right now:

1. Decrease blood pressure with concord grapes:
Concord grapes contain many flavonoids, including resveratrol, which can help decrease blood pressure by improving the fluidity of the blood. Resveratrol also relaxes the arterial walls to allow adequate circulation and decrease the pressure in the arteries.

2. Concord grapes are anti-inflammatory: Concord grapes contain a variety of polyphenols that can reduce the inflammatory response in the body. These grapes also have the antioxidant ability to mop up free radicals in the body and keep you looking younger, longer.

3. Eat grapes to stay sharp: Many degenerative diseases, including Alzheimer’s and dementia, begin with the accumulation of certain proteins and foreign bodies in the brain. Concord grapes have been shown to prevent the accumulation of these potentially harmful substances. This helps keep your brain sharp and your nervous system healthy.

4. Boost your immunity with concord grapes: Concord grapes have been shown to increase the production of the cells in our body that fight off disease and foreign invaders. Boosting these natural killer cells and T-cells will keep your immune system in tip-top shape during the upcoming cold and flu season.

5. Concord grapes maintain healthy breast tissue: Concord grapes contain resveratrol, which protects the DNA in our cells against mutations that occur. Studies show that resveratrol is specifically beneficial in protecting breast tissue from the mutations that can take place in certain breast cancers.




Concord Waldorf salad
Waldorf salad is often served with a creamy dressing, but in this incredibly healthy version, the sweetness of the grapes speaks for itself. Walnut oil is a source of omega 3 fatty acids that augment the heart and brain benefits of the grapes.

Ingredients:
2 cups red apples, diced
2 cups green apples, diced
4 stalks celery, diced
2 cups concord grapes, seedless
1 cup walnuts
4 tablespoons walnut oil
2 tablespoon apple cider vinegar
1/2 teaspoon salt

Directions:
1.   Toss together the apples, celery, grapes, and walnuts in a large bowl; set aside.

2.   In a small bowl, whisk together the walnut oil, apple cider vinegar and salt.

3.   Toss together and serve.
Makes six servings

Five reasons to eat heart-healthy concord grapes


Dark purple concord grapes are rich in antioxidants and can help keep your immune system healthy heading into cold and flu season. Try them in this healthy Waldorf salad 


Chatelaine

  • By Julie Daniluk, R.H.N. Mon Sep 19 2011

 Remember peanut butter and grape-jelly sandwiches? As much as the kid in you loves grapes for being delicious, the adult in you should love what they do for your health. Concord grapes actually have the power to keep us youthful because they contain high concentrations of antioxidants that protect our skin, brain and heart from inflammation and aging. 

It's funny that we joke that having someone peel our grapes for us is a luxury, because the healthiest part of the grape is the skin, which is packed with not one but 19 different types of health-supporting nutrients.

Here are five big reasons to enjoy concord grapes, in season right now:

1. Decrease blood pressure with concord grapes:
Concord grapes contain many flavonoids, including resveratrol, which can help decrease blood pressure by improving the fluidity of the blood. Resveratrol also relaxes the arterial walls to allow adequate circulation and decrease the pressure in the arteries.

2. Concord grapes are anti-inflammatory: Concord grapes contain a variety of polyphenols that can reduce the inflammatory response in the body. These grapes also have the antioxidant ability to mop up free radicals in the body and keep you looking younger, longer.

3. Eat grapes to stay sharp: Many degenerative diseases, including Alzheimer’s and dementia, begin with the accumulation of certain proteins and foreign bodies in the brain. Concord grapes have been shown to prevent the accumulation of these potentially harmful substances. This helps keep your brain sharp and your nervous system healthy.

4. Boost your immunity with concord grapes: Concord grapes have been shown to increase the production of the cells in our body that fight off disease and foreign invaders. Boosting these natural killer cells and T-cells will keep your immune system in tip-top shape during the upcoming cold and flu season.

5. Concord grapes maintain healthy breast tissue: Concord grapes contain resveratrol, which protects the DNA in our cells against mutations that occur. Studies show that resveratrol is specifically beneficial in protecting breast tissue from the mutations that can take place in certain breast cancers.




Concord Waldorf salad
Waldorf salad is often served with a creamy dressing, but in this incredibly healthy version, the sweetness of the grapes speaks for itself. Walnut oil is a source of omega 3 fatty acids that augment the heart and brain benefits of the grapes.

Ingredients:
2 cups red apples, diced
2 cups green apples, diced
4 stalks celery, diced
2 cups concord grapes, seedless
1 cup walnuts
4 tablespoons walnut oil
2 tablespoon apple cider vinegar
1/2 teaspoon salt

Directions:
1.   Toss together the apples, celery, grapes, and walnuts in a large bowl; set aside.

2.   In a small bowl, whisk together the walnut oil, apple cider vinegar and salt.

3.   Toss together and serve.
Makes six servings

Five ways blackberries heal and protect the body


Learn about the amazing health benefits of these antioxidant-rich berries and try them in this easy and healthy parfait recipe


Chatelaine
  • By Julie Daniluk, R.H.N. Mon Sep 12 2011


Most people eat more when they're stressed, but what if you could eat your stress away? Try it out by grabbing some blackberries, which boost your energy and can counteract the damaging effects of anxiety on your body. They’re a great source of vitamin C, which can help your adrenal glands cope when life gets hectic.

Blackberries are more tart than raspberries, and these late-summer berries are also higher in antioxidants — molecules that fight cell-damaging free radicals and help to repair and protect your body from the effects of stress.

Read on for five ways that blackberries help heal your body:

1. How do blackberries lower stress levels?: Polyphenol compounds found in blackberries have been shown to limit the release of catecholamines. One example of a catecholamine is adrenaline, which is released from your adrenal glands when you are stressed out. An excess of adrenaline increases blood pressure, which makes blackberries a remedy for hypertension, headaches and anxiety.

2. These berries are packed with manganese: Manganese has the ability to improve antioxidant status in the muscles that make up the heart. These muscles are exposed to a lot of stress and need an extremely high amount of antioxidants to maintain optimal function and prevent damage, especially in the incidence of a heart attack.

3. Prevent respiratory infections with blackberries: Blackberries are a great source of vitamin C, which is well known for its ability to boost the immune system and prevent against respiratory infections. Stock up on blackberries during this change of season to prevent the fall flu.

4. Blackberries are high in vitamin K: Much study has been done on vitamin D, but now we're learning more about its synergistic effects with vitamin K. Vitamin K is necessary for optimal bone health, the prevention of fractures, reduction of inflammation, improved insulin resistance and overall immunity.

5. Blackberries are great for the kidneys: Blackberries are in a family of plants called Rubus (or Rosaceae) which have the ability to protect the kidneys against damage and prevent cell death. These berries are also used in ancient Chinese medicine to boost libido.



Blackberry parfait
This large parfait can be made for a delicious breakfast — or it can be halved for a yummy snack. Enjoy it using fresh or frozen berries — but fresh are recommended when available.

Ingredients:
2 cups (500 mL) blackberries
2 cups (500 mL) peaches, sliced
2 cups (500 mL) vanilla or plain yogurt
4 tbsp (60 mL) pumpkin seeds
3 tbsp (45 mL) maple syrup

Directions:

1. Place half of the yogurt in the bottom of bowl.

2. Place a layer of blackberries and peaches.

3. Add the other half of the yogurt, then another layer of fruit.

4. Top with pumpkin seeds and maple syrup.
Makes four servings

Five ways blackberries heal and protect the body


Learn about the amazing health benefits of these antioxidant-rich berries and try them in this easy and healthy parfait recipe


Chatelaine
  • By Julie Daniluk, R.H.N. Mon Sep 12 2011


Most people eat more when they're stressed, but what if you could eat your stress away? Try it out by grabbing some blackberries, which boost your energy and can counteract the damaging effects of anxiety on your body. They’re a great source of vitamin C, which can help your adrenal glands cope when life gets hectic.

Blackberries are more tart than raspberries, and these late-summer berries are also higher in antioxidants — molecules that fight cell-damaging free radicals and help to repair and protect your body from the effects of stress.

Read on for five ways that blackberries help heal your body:

1. How do blackberries lower stress levels?: Polyphenol compounds found in blackberries have been shown to limit the release of catecholamines. One example of a catecholamine is adrenaline, which is released from your adrenal glands when you are stressed out. An excess of adrenaline increases blood pressure, which makes blackberries a remedy for hypertension, headaches and anxiety.

2. These berries are packed with manganese: Manganese has the ability to improve antioxidant status in the muscles that make up the heart. These muscles are exposed to a lot of stress and need an extremely high amount of antioxidants to maintain optimal function and prevent damage, especially in the incidence of a heart attack.

3. Prevent respiratory infections with blackberries: Blackberries are a great source of vitamin C, which is well known for its ability to boost the immune system and prevent against respiratory infections. Stock up on blackberries during this change of season to prevent the fall flu.

4. Blackberries are high in vitamin K: Much study has been done on vitamin D, but now we're learning more about its synergistic effects with vitamin K. Vitamin K is necessary for optimal bone health, the prevention of fractures, reduction of inflammation, improved insulin resistance and overall immunity.

5. Blackberries are great for the kidneys: Blackberries are in a family of plants called Rubus (or Rosaceae) which have the ability to protect the kidneys against damage and prevent cell death. These berries are also used in ancient Chinese medicine to boost libido.



Blackberry parfait
This large parfait can be made for a delicious breakfast — or it can be halved for a yummy snack. Enjoy it using fresh or frozen berries — but fresh are recommended when available.

Ingredients:
2 cups (500 mL) blackberries
2 cups (500 mL) peaches, sliced
2 cups (500 mL) vanilla or plain yogurt
4 tbsp (60 mL) pumpkin seeds
3 tbsp (45 mL) maple syrup

Directions:

1. Place half of the yogurt in the bottom of bowl.

2. Place a layer of blackberries and peaches.

3. Add the other half of the yogurt, then another layer of fruit.

4. Top with pumpkin seeds and maple syrup.
Makes four servings

Belly-fat blasters for every age

Unlock the mysterious link between hormones and belly fat — and watch the pounds melt away. No exercise required! 

Chatelaine

By Natasha Turner, ND Wed Aug 31 2011 

You don’t need me to tell you belly fat is particularly stubborn. And while it’s normal to blame those extra pounds on too many sweets, I guarantee they’re more likely a by-product of fluctuating hormones. Here are the ones to keep an eye on — and what you can do to prevent them from ruining your waistline:

In your 20s & 30s:
Cortisol, a.k.a. the stress hormone, is enemy number one. High levels are linked to abdominal-fat storage, memory loss, increased appetite and cravings, and lower muscle mass, libido and bone density. And you’re not even exempt if you’re thin, suggests research from Yale University, which found slender women suffering from chronic stress and high cortisol have more belly fat than people with normal stress levels.

Hormone solution:
Lower cortisol with dedicated stress management. Try deep-breathing techniques and meditation, and always get a good sleep. Eat a high-protein breakfast within one hour of rising and never go longer than three to four hours between meals or snacks. If your stress levels are really high, try the herbal supplement Relora, which helps lower cortisol and restores healthy sleep patterns. I generally recommend taking two pills at bedtime and one when you get up. Speak to your doctor to see if it’s right for you.

In your 40s:
First, tune in to insulin, the only hormone that tells the body to store glucose as fat (as opposed to energy). The higher your insulin levels, the fuller your waist is likely to be. But that’s not all: High cholesterol and blood pressure, food cravings and trouble losing weight are all linked to high insulin. Next, learn about progesterone, which tends to decline in the late 30s and early 40s, and even more with stress.

Hormone solution: To balance insulin, eat healthy fats and lean protein and reduce your intake of starchy carbs (breads, grains, potatoes, rice). Instead of cereal for breakfast, opt for a smoothie with whey-protein isolate, berries, ground flax seeds and almond butter. These easy substitutions help stabilize blood-sugar levels, which will keep you from gaining weight. If you worry about progesterone, speak to your doctor or naturopath. They may suggest a natural-progesterone cream (available by prescription) during the second half of your cycle to better control the hormonal roller coaster.

In your 50s, 60s & beyond:
Menopausal and post-menopausal women are prone to gaining in their mid-section due in part to a natural drop in estrogen combined with fluctuations in growth hormone. Growth hormone, which replenishes itself during sleep, is key to healthy bones, skin and hair, as well as developing strong, lean muscle mass. The secret to sabotaging this unwanted weight gain is to naturally stimulate production of these two hormones.

Hormone solution: Boost estrogen levels with phytoestrogenic herbs like sage, black cohosh and red clover or by eating fermented-soy foods like tempeh. Consult a health practitioner who’s well versed in the benefits of bio-identical hormones. Consider the supplement 5-HTP, which can ease moodiness while improving sleep and controlling your appetite. Finally, incorporate a lean protein source at each meal — and say sayonara to belly fat.

Belly-fat blasters for every age

Unlock the mysterious link between hormones and belly fat — and watch the pounds melt away. No exercise required! 

Chatelaine

By Natasha Turner, ND Wed Aug 31 2011 

You don’t need me to tell you belly fat is particularly stubborn. And while it’s normal to blame those extra pounds on too many sweets, I guarantee they’re more likely a by-product of fluctuating hormones. Here are the ones to keep an eye on — and what you can do to prevent them from ruining your waistline:

In your 20s & 30s:
Cortisol, a.k.a. the stress hormone, is enemy number one. High levels are linked to abdominal-fat storage, memory loss, increased appetite and cravings, and lower muscle mass, libido and bone density. And you’re not even exempt if you’re thin, suggests research from Yale University, which found slender women suffering from chronic stress and high cortisol have more belly fat than people with normal stress levels.

Hormone solution:
Lower cortisol with dedicated stress management. Try deep-breathing techniques and meditation, and always get a good sleep. Eat a high-protein breakfast within one hour of rising and never go longer than three to four hours between meals or snacks. If your stress levels are really high, try the herbal supplement Relora, which helps lower cortisol and restores healthy sleep patterns. I generally recommend taking two pills at bedtime and one when you get up. Speak to your doctor to see if it’s right for you.

In your 40s:
First, tune in to insulin, the only hormone that tells the body to store glucose as fat (as opposed to energy). The higher your insulin levels, the fuller your waist is likely to be. But that’s not all: High cholesterol and blood pressure, food cravings and trouble losing weight are all linked to high insulin. Next, learn about progesterone, which tends to decline in the late 30s and early 40s, and even more with stress.

Hormone solution: To balance insulin, eat healthy fats and lean protein and reduce your intake of starchy carbs (breads, grains, potatoes, rice). Instead of cereal for breakfast, opt for a smoothie with whey-protein isolate, berries, ground flax seeds and almond butter. These easy substitutions help stabilize blood-sugar levels, which will keep you from gaining weight. If you worry about progesterone, speak to your doctor or naturopath. They may suggest a natural-progesterone cream (available by prescription) during the second half of your cycle to better control the hormonal roller coaster.

In your 50s, 60s & beyond:
Menopausal and post-menopausal women are prone to gaining in their mid-section due in part to a natural drop in estrogen combined with fluctuations in growth hormone. Growth hormone, which replenishes itself during sleep, is key to healthy bones, skin and hair, as well as developing strong, lean muscle mass. The secret to sabotaging this unwanted weight gain is to naturally stimulate production of these two hormones.

Hormone solution: Boost estrogen levels with phytoestrogenic herbs like sage, black cohosh and red clover or by eating fermented-soy foods like tempeh. Consult a health practitioner who’s well versed in the benefits of bio-identical hormones. Consider the supplement 5-HTP, which can ease moodiness while improving sleep and controlling your appetite. Finally, incorporate a lean protein source at each meal — and say sayonara to belly fat.