Feb 29, 2008

Recipe: Lasagna from Diabetes Site

I love this yummy version of Lasagna, it's from a free menu planning service we use at a site that is now called Cornerstones4Care. At this update on 1/28/16, I am not sure whether the recipe is still there, but love the site and encourage you to visit if you have Diabetes. I used to substitute all pasta in the recipes for whole grain or multi-grain, but now look for gluten free options. This looks like a lot of work, but it's worth it, and if you're pressed for time, microwave for about 20 minutes give or take depending upon your microwave instead of cooking in the oven.

Here are the ingredients to feed 4:

  • 5 Lasagna Noodles
  • 1/2 cup broccoli florets, chopped
  • 1/2 cup grated carrots
  • 1/2 cup zucchini, chopped
  • 1/4 cup water
  • Nonstick cooking spray (I use olive oil spray)
  • 1 tbsp. olive oil
  • 1/2 cup onion, chopped
  • 1/2 cup green bell pepper, chopped,
  • 3 cloves garlic, minced
  • 1/2 tsp. dried oregano
  • 1 cup mushrooms, sliced
  • 1 (15 1/2) jar marinara sauce cup
  • 1 egg
  • 1 cup low-fat cottage cheese
  • 1/4 tsp. salt
  • 6 Tbsp grated Parmesan Cheese (I use low-fat)
  • 1/4 tsp. salt
  • 6 Tbsp. grated Parmesan Cheese
  • 1 cup (4 oz) shredded part-skim mozzarella cheese
- Preheat oven 350F.
- Prepare Noodles w/out salt or fat
- Drain water, set aside
- In small skillet, add chopped broccoli florets, grated carrots, chopped zucchini, water.
- Bring to a boil, cover, then turn off heat. (Option - microwave in covered dish 7-8 minutes)
- In large skillet sprayed w/ cooking spray, add olive oil, chopped onion, green bell pepper, garlic, oregano, mushrooms. Saute 3-4 minutes, then add marinara sauce.
- Lower heat and simmer for 2 minutes and then turn off heat.
- In large bowl mix the cooked vegetables, egg, cottage cheese, salt, and Parmesan Cheese.
- Cut noodles in 1/2 crosswise.
- In 8 or 9" square baking dish, spread 1/2 cup sauce on bottom. 

- Top with 1/2 the noodles, halve the cheese mixture, half the sauce.
- Repeat layers, cover, and bake 45 minutes.
- Sprinkle w/ Mozzarella Cheese.
- Bake uncovered2-3 minutes.
- Let stand 5 minutes then serve with a nice green tossed salad.

Feb 25, 2008

Does Weight Gain Cause Increased Cancer Risk?

Many are still trying to keep up with their New Year's resolutions to lose weight.  In colder climates some won't start until the weather gets warmer, then will "crash diet". I prefer the safer and more lasting affects of losing weight slowly.

However you chose to lose weight, this may be some inspiration for you. Along with the usual diseases we think of being associated with weight gain...heart disease, diabetes, and such, now we can add cancer. I received an email with studies that indicate that the risk of cancer is increased with weight gain. Here is the information:

New research from the UK shows that maintaining a healthy weight may decrease a person’s risk of developing up to a dozen different types of cancer by very significant margins. The study's lead author is Dr. Andrew Renehan, senior lecturer at the School of Cancer Studies at the University of Manchester. The findings were published in the February, 2008, issue of the prestigious UK medical journal, The Lancet.

The researchers analyzed data from 141 previous studies with information on over 280,000 people who were followed for up to 15 years. This approach expanded the research to more types of cancers and more diverse populations than researchers had ever looked at before. Researchers have long suspected a link between weight gain and certain cancers, including colon and breast cancers. But the new study suggests it could also increase the risk for cancer of the esophagus, thyroid, kidney, uterus and gall bladder, among others.

The study results show that in men, an average weight gain of 33 pounds increased the risk of esophageal cancer by 52%, thyroid cancer by 33%, and colon and kidney cancers each by 24%. In women, a weight gain of 29 pounds increased the risk of cancer in the uterus and gall bladder by nearly 60%, esophagus by 51% and kidney by 34%.

“This study provides a lot of circumstantial evidence about the dangers of obesity,” said Dr. David Robbins, a gastro-enterologist at Beth Israel Medical Center in New York, who was not involved in the study. “It also highlights the cancer crisis we face as obesity rates increase worldwide.”

“One of the hypotheses is that the presence of excess fat cells could affect the levels of hormones in your body,” Renehan said. “At a cellular level, that may favor the development of tumors in humans.”

“The simple message is that, if you manage to keep a healthy body weight, you will have a lower risk of developing cancer,” said Ed Yong, of Cancer Research United Kingdom.

If you would like to lose weight once and for all – the first step is understanding the true cause of an overweight condition - and the many myths about weight loss that are so prevalent today.
Updated 1/28/16

This article was sent to me by Wholefood Farmacy.

You may also want to visit an article I wrote at my website, "Replacing NutriSystem With Your Own Foods".

Feb 21, 2008

Article: Starch that is Good for You

Today when listening to the news, the topic of "Resistant Starch" came up, which was fascinating to me. At first when I listened, I thought it was just a re-packaging of the benefits of eating high-fiber and complex carbohydrates, but as I listened, I realized it was more than that. It was based on studies that show that there are actual starches that are good for you.

Foods that contain this form of starch that actually benefits the digestive system and doesn't break down until it's in the colon, are in things that we've known to be healthy all along, like legumes (beans), rice, barley, potatoes (contain both "good" and "bad" starch) and other foods.

If you've been avoiding foods because you're worried about eating high carbs or to much starch, remember, all things in moderation, and make those carbohydrates and starches the healthy variety.

Updated 1/22/16 - Yams image courtesy of http://www.jeffsmeats.com/producest.htm


Feb 19, 2008

Video: Acupressure for my Stomach Ache

Years ago, I went to a chiropractor who taught me various points on the hands and feet that can be massaged to relieve nausea, headaches, and other symptoms. I have massaged one in particular quite often, right in the web of the right thumb close to the joint. It helps my nausea. Here is an interesting video that showed where acupressure points are for nausea. I hope it is helpful to you. 

Updated 1/22/16

Feb 17, 2008

The Daniel Diet or Fast - Vegetarian

Have you heard of the Daniel Fast or the Daniel Diet? It is a diet that is based on the following passage from the book of Daniel in the Bible. 

While it is true that it is healthy to fast the way Daniel did, I think there is a much greater lesson that shouldn't be overlooked by health-conscious people who look at the the Bible through "Nutritionist" eyes, and that is that Daniel did this to show how great God is, and out of obedience to God. Here are a few of the verses, and at the end, a link so that you can read the whole passage in context...this true story gets even better!
8 But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way. 9 Now God had caused the official to show favor and sympathy to Daniel, 10 but the official told Daniel, "I am afraid of my lord the king, who has assigned your food and drink. Why should he see you looking worse than the other young men your age? The king would then have my head because of you."

11 Daniel then said to the guard whom the chief official had appointed over Daniel, Hananiah, Mishael and Azariah, 12 "Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink. 13 Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see." 14 So he agreed to this and tested them for ten days.

15 At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food. 16 So the guard took away their choice food and the wine they were to drink and gave them vegetables instead.
Updated 2/9/16

To read the whole chapter, and then some, click here.

Feb 16, 2008

Recipe: Atkins Diet Greek Salad

For those of you that feel comfortable about the Atkins diet, here's a recipe for you from a list of Atkins Diet recipes that I have that are free to share. For those of you that aren't on any diet but think it sounds good, which it does, enjoy!!

Greek Salad

Carbs Per Serving: no counts provided


1 head lettuce torn into bite sized pieces 1
jar marinated artichoke hearts
½ small tomato chopped (optional)
A few black olives (optional...but not for me, I LOVE Black Olives)
4 oz feta cheese, or adjust to taste
6 oz chopped ham
1 bottle Ken’s Steakhouse Greek Dressing

How to Prepare:

Mix all of the ingredients including the dressing and let sit for 10 minutes before serving. This salad is AWESOME!!!

Image from Greek Home Recipes

Updated 1/22/16

Feb 14, 2008

Diet and Reducing the Risk of Alzheimers

As I was scanning my email, this article came my way as part of a series of emails I've been receiving from Wholefood Farmacy, as part of their 90 Days to Wellness series, anyone can receive these, but this one looked particularly interesting, so I thought I'd share it with you.


Americans who ate a Mediterranean diet - lots of fruits, vegetables, legumes, cereals, some fish and alcohol, and little dairy and meat - had a reduced risk for Alzheimer's disease as they aged. The findings from this new study are published in the April 2006 issue of Annals of Neurology, a journal published by John Wiley & Sons.

"Higher adherence to the Mediterranean diet was associated with significantly lower risk of developing Alzheimer's disease," the authors report. For each additional point to Mediterranean diet scores (indicating increased adherence to the diet), Alzheimer's risk dropped by 9 to 10 percent. Compared with the subjects in the least adherent group that adhered to a Mediterranean diet the least, subjects in the middle had 15 to 21 percent lower risk of developing Alzheimer's disease, and those in the highest group had a 39 to 40 percent lower risk, suggesting a significant response effect.

"We conclude that higher adherence to the Mediterranean diet is associated with a reduction in risk for Alzheimer's disease," they say. In addition, they say that the beneficial effects of the Mediterranean diet for non-neurological conditions have been previously shown to be generalized to different populations, and that the current study provided the opportunity to examine the effect of this diet for a neurological disease in a multi-ethnic community in the U.S.

When it comes to getting your 5 servings of fruits and veggies everyday, the Wholefood Farmacy is the easiest way. When healthy foods are delicious and convenient everyone in your home, especially the children, will benefit. Keeping some Wholefood Farmacy foods on hand can help you "bridge the gap" when you just don't have the time. Have you and your children had your 5 servings of fruits and veggies today?

Updated 1/22/16

Remedy: Home Remedy for Congestion

I do another blog that is about medicinal herbs, gardening, and the outdoors, and each week share an herbal remedy that we use. 

I shared one that I'm going to bring over here, too, because it's a remedy made from things that most of us have around our kitchen...that is if you keep a ginger root in your freezer or refrigerator.

If you go to this link, you'll find a wonderful, and actually delicious, home remedy if you have a cold, feel congested, and want a nice, warm remedy.

Feb 12, 2008

Video: Treating Colds with Chinese Medicine

Here is a video that shares herbal remedies used in TCM (Traditional Chinese Medicine) to treat colds, notice the TCM terminology, "wind conditions". 

Chinese Medicine is very interesting. Enjoy this video, it provides a recipe for a remedy you can make at home. 

For prepared Chinese formulas, I purchase from my usual source. If you would like more information, please contact me, I approve comments, and will not post a personal request. 

Updated 2/9/16

Feb 9, 2008

Recipe: El Rancho Beans, Quick Skillet Dinner

Here is a very simple recipe, low in fat, high in fiber which is great for keeping the digestive system moving. It was something that my husband's family started, and I've made often, adding my own little options to the ingredients. To feed a family of 3 adults, or 3-4 if feeding children with smaller appetites you need:
  • 2 Cans Pork 'n Beans (remove the chunks of fat and throw away)
  • 1 medium onion, chopped
  • 1 lb. Ground chicken, ground turkey, or lean ground beef
Optional items:
  • 2 T. Brown Mustard
  • 2 T. Ketchup
  • Chili Powder to Taste
  • 1/2 - 1 Cup Shredded Low Fat Cheddar Cheese
  • Corn
  • Rice 
In a skillet (I love my cast iron skillet) brown the meat with the chopped onion until all are cooked through; empty cans of Pork 'n Beans into the pan and stir in. If you wish, add the optional items, except for the cheese. If you add uncooked rice, make sure there is 2x the amount of liquid in the pan and that the rice is covered with liquid. I like Basmati as it takes a short time to cook. Simmer for approx. 10 minutes. or longer when adding rice...until rice is cooked according to time indicated on rice package. If you wish, top with cheese, cover, turn off heat, and allow cheese to melt over top.

Serve with a nice green salad; you have your carbohydrates in the beans, and you protein in the meat.

Updated 2/9/16 - Image taken by me

Feb 1, 2008

Recipe: Healthier Pancakes & French Toast

Here is a pancake recipe that I received years ago at this update from a woman named Mirdza, I like the idea of taking things we are used to eating, and making them healthier.

"Many people stay away from pancakes and French Toast when they are on a diet. But there is no need to do that. Just make it healthier. Here is a healthy recipe for french toast.

2 eggs
1/4 cup organic vanilla almond milk
1/2 or 1 tsp vanilla nut extract
4 slices of sprouted-grain bread

Scramble together [all but the bread] with fork or whisk. Dip a slice of bread in the batter and "fry" on both sides until golden brown. Repeat until all batter is gone. Makes 4 slices French toast.

Enjoy by topping it with organic coconut oil (My favorite is the Nutiva brand) and some organic Grade A syrup.

[You can get Organic Coconut Oil here]

Updated 1/21/16