tag:blogger.com,1999:blog-345797902024-03-18T20:09:30.483-07:00Foods For Long LifeDr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.comBlogger708125tag:blogger.com,1999:blog-34579790.post-48656887759120283552023-08-04T14:51:00.001-07:002023-08-04T14:51:21.715-07:00 A Healthier PB&J<p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu6qRUYzC1eyt9ADr3AMXJZqYTEJULVJfXjdFHKCwpM2WvcSQTtOx2ATnuUIvi75Qhc8A4aHVz8AkpdeqJQm1_aIbUv4D6gRJhXALaAVOoaVBuBG5jAPSp5-2CDJUShcygNyCT91PMnE9P-GG8uUUKiSv6JGROpEgFPbmfAkkfv1nJJwEvm2TT/s2016/IMG_2144.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2016" data-original-width="1512" height="333" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu6qRUYzC1eyt9ADr3AMXJZqYTEJULVJfXjdFHKCwpM2WvcSQTtOx2ATnuUIvi75Qhc8A4aHVz8AkpdeqJQm1_aIbUv4D6gRJhXALaAVOoaVBuBG5jAPSp5-2CDJUShcygNyCT91PMnE9P-GG8uUUKiSv6JGROpEgFPbmfAkkfv1nJJwEvm2TT/w250-h333/IMG_2144.jpg" width="250" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Organic crunchy peanut butter on a <br />100% whole wheat English Muffin <br />topped with Fresh Mango</td></tr></tbody></table><br /></p><p>A peanut butter and jelly sandwich is a go-to lunch. It's quick, it's inexpensive and who doesn't love them? Even people allergic to peanuts indulge by easily substituting the peanut butter with any nut or seed butter. </p><p>Sadly, growing up in an Italian household, I wasn't introduced to the PB&J until I went off to college. But now I eat them regularly, usually at breakfast time. </p><p>The question remains, is it healthy? As a nutritionist, I would say that the typical peanut butter and jelly sandwich is not a healthy choice. First, it's typically made with white bread. Second, many peanut butters come in plastic containers and contain sugar, hydrogenated oils, and salt. And if you've ever made jelly, you know the most popular recipes contain more sugar than fruit.</p><p>Here are 4 easy things to do to make this iconic sandwich healthier:</p><p>#1 Start with a bread that is made from whole grains. It's easier to find a whole grain bread that contains wheat so if you are gluten free, you will have to carefully read the labels. There are some good ones out there but many of them are full of overly processed starches and gums to hold them together. So if you aren't allergic to wheat, a bread like Dave's Killer Bread with 21 Whole Grains and Seeds OrganicBread is a winner. Check out www.daveskillerbread.com/products for more of their healthy breads. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoSjqhoRjA_X6NsnZxkxSh7iU0JKfE3K_jA_Ckj7GsurveL4E_VCw_57xbBVzzeGESDMa3pEtudLYgs10nZlLJExgbJvKRgA5wzng9d9w9IaKStXflWRYxIzjNb6dbukbj5RsfotRRKawOzgUqy-utzhbesCSc-7vNRW-8tmIclhnCYIHc1Wod/s900/21WGS+FOP+White+2020_0109a.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="493" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoSjqhoRjA_X6NsnZxkxSh7iU0JKfE3K_jA_Ckj7GsurveL4E_VCw_57xbBVzzeGESDMa3pEtudLYgs10nZlLJExgbJvKRgA5wzng9d9w9IaKStXflWRYxIzjNb6dbukbj5RsfotRRKawOzgUqy-utzhbesCSc-7vNRW-8tmIclhnCYIHc1Wod/s320/21WGS+FOP+White+2020_0109a.jpeg" width="175" /></a></div><br /><p>#2 Pick an organic nut butter that only contains the nuts and seeds. Just peanuts - no oil, no sugar. Little or no salt. I like organic MaraNatha or Santa Cruz peanut butters.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6FXxOplwMkX8j8WQHLV5Cs1jxCkZ6FyYK7F5Hr_BTI1xT8GWOwIgZ2-oqtLZooA2y6FJecsVqtiATKP3B_PWbnlUBz40R8OieRSspIBdcfaTUnRQVQOhdbHmV-RQ0xFApOnqsi6MiO8YQOw1gYtnNEmU6RGo0BuP6HjBeZ-udnGkyRMBIbSdh/s284/shopping-1.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="284" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6FXxOplwMkX8j8WQHLV5Cs1jxCkZ6FyYK7F5Hr_BTI1xT8GWOwIgZ2-oqtLZooA2y6FJecsVqtiATKP3B_PWbnlUBz40R8OieRSspIBdcfaTUnRQVQOhdbHmV-RQ0xFApOnqsi6MiO8YQOw1gYtnNEmU6RGo0BuP6HjBeZ-udnGkyRMBIbSdh/s1600/shopping-1.webp" width="284" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ5WlUn7kjKw54Liapq4EBdW7FeJUbc71KVmUdYuTfvTT4h4eTJxL1i_5cDeBg8MtcB2lYiuAOldQiwjd7EfDXhswmJxy-JHERAIK0WwHwA7jb9NxaZyz1rdcOOkR0TIxTSlMv3yA-OWiQtpOrs3NYCQ7GFYQ3_a4Mr9u-3iTH1blRbyVAlFOg/s284/shopping.webp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="284" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ5WlUn7kjKw54Liapq4EBdW7FeJUbc71KVmUdYuTfvTT4h4eTJxL1i_5cDeBg8MtcB2lYiuAOldQiwjd7EfDXhswmJxy-JHERAIK0WwHwA7jb9NxaZyz1rdcOOkR0TIxTSlMv3yA-OWiQtpOrs3NYCQ7GFYQ3_a4Mr9u-3iTH1blRbyVAlFOg/s1600/shopping.webp" width="284" /></a></div><br /><p>#3 Only buy nut butters that are in glass jars. Peanut butter has a high fat content and the oils in the nut butter can absorb chemicals fro the plastic and become contaminated. The above peanut butters are both in glass jars.</p><p>#4 Substitute the jelly with fresh fruit! This will save you empty calories and needless sugar as well as adding healthful fiber to your sandwich. My favorite fruits to add are:</p><p><span> *Sliced mangos, peaches, nectarines</span></p><p><span><span> * Raspberries, strawberries, blackberries, blueberries</span><br /></span></p><p><span><span><span> * Sliced bananas, apples</span><br /></span></span></p><p><span> </span> </p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p><p><br /></p>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-10872268170946482582020-07-17T20:23:00.001-07:002020-07-17T20:31:27.914-07:00Instant Pot Kale Gomae With Tahini<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCs8_dyDDtk2fRxQndvDV0kwFy0ENScfFcuZM7sJdciSbE-VqxhakLqSRwhbbvkRA4Md_HadGdKnK9Is_geMMuU6JZ8XZcDPhixtF8UDcRROnhxjLPK5eyQ43hkB9AHL8HELR7/s2048/kale+gomae.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCs8_dyDDtk2fRxQndvDV0kwFy0ENScfFcuZM7sJdciSbE-VqxhakLqSRwhbbvkRA4Md_HadGdKnK9Is_geMMuU6JZ8XZcDPhixtF8UDcRROnhxjLPK5eyQ43hkB9AHL8HELR7/w300-h400/kale+gomae.jpg" title="Instant Pot Kale with Gomae" width="300" /><br /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;">A room temperature summer salad</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-family: arial;">Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/boards/">Pinterest</a>, and IG</span></div><b><br /></b><p><font face="arial" size="3"><b>ALL YEAR ROUND SALAD</b></font></p><p><font face="arial" size="3"><b></b>One of the things I miss the most during
this pandemic, besides seeing my children, grandchildren and friends, is
eating out in restaurants. Sure, I have enough food in my veggie garden
to feed the entire town, but it's nice to occasionally go out and have
someone else do the cooking and cleaning up. For now, the most I will
dare to do is takeout, but it's just not the same.<br /></font></p><font face="arial" size="3">Recently,
I was missing going to our favorite Japanese restaurant and eating
their spinach gomae salad. Since I'm growing kale in two of my garden
boxes this summer (see below), and not spinach, I thought I'd try making
this salad at home using kale. Although most of the recipes I have found make the dressing by grinding sesame seeds, I took the easy way by starting with raw tahini.<br /><br /></font><div class="separator" style="clear: both; text-align: center;"><font face="arial"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi02kVU1fuzAz_4IhPcophaf3iTNsUN8Enx2GoK8GRM0i7v9D2o-rwDHlqS1nLqkhdd8TNYiTL22C7g4148o2yV1h0Ojww5fSqMC6vVle5A7BXcg5HjQe8PpG-mok_wUNeHYGgz/s2048/kale+garden.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1665" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi02kVU1fuzAz_4IhPcophaf3iTNsUN8Enx2GoK8GRM0i7v9D2o-rwDHlqS1nLqkhdd8TNYiTL22C7g4148o2yV1h0Ojww5fSqMC6vVle5A7BXcg5HjQe8PpG-mok_wUNeHYGgz/w325-h400/kale+garden.jpg" title="One of my kale boxes" width="325" /><br /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></font><div style="text-align: left;"><div style="text-align: left;"><div style="text-align: left;"><div style="text-align: left;"><font face="arial" size="3"><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;"><b>KALE GOMAE</b></div><div style="text-align: left;">Vegan, Dairy and Gluten Free</div><div style="text-align: left;">[makes 6 servings]</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b>INGREDIENTS</b></div><div style="text-align: left;">2 bunches kale</div><div style="text-align: left;">1/4 cup water <br /></div><div style="text-align: left;">3 tablespoons tahini</div><div style="text-align: left;">1 tablespoon gluten free tamari soy sauce</div><div style="text-align: left;">1 tablespoon rice vinegar</div><div style="text-align: left;">1 teaspoon fresh lemon juice</div><div style="text-align: left;">1 teaspoon sherry or miron</div><div style="text-align: left;">1/2 teaspoon sugar<br /></div><div style="text-align: left;">1 tablespoon water if needed</div><div style="text-align: left;">1/2 teaspoon sesame seeds</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><b>DIRECTIONS</b></div><div style="text-align: left;">Prepare the kale: Wash the kale and remove the center stems. Roll up and cut in 1/2" slices. Place the sliced kale in an Instant Pot with 1/4 cup of water. Cook on high pressure for 4 minutes. When done, immediately release the pressure and drain the kale. If you do not have an Instant Pot, steam the kale on the stove top until tender.<br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Place the drained kale in a bowl and let cool to room temperature or place in the refrigerator if you prefer the salad slightly chilled.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Make the dressing: Place the tahini in a small bowl. Stir in the soy sauce, vinegar, lemon juice, miron and sugar. If the dressing is too thick, add a bit of water but that may not be necessary.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Toss the kale with the desired amount of dressing. Sprinkle sesame seeds on top and serve. <br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><br /><ul><li><br /></li></ul></div></font><font size="3"><br /></font></div><font size="3"><br /></font></div><font size="3"><br /></font></div><br /></div></div>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-10531114918185137242020-06-19T13:30:00.000-07:002020-07-17T20:28:58.921-07:00Zucchini And Corn Fritters With Fresh BasilVegetarian, Dairy And Gluten Free<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3h36wO7pQPhf1V5OGjyrxhvrCtS6J_INX1mxiigsgzxcJrn3GZSkpzmw0Fum8KttGSKeg1K6yL5K4xPEAVcroe109luxJQWwWxHl8gfWO3GGpc_bgjOM_mIVwDn8ajz6GMeW_/s1600/IMG_5344.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3h36wO7pQPhf1V5OGjyrxhvrCtS6J_INX1mxiigsgzxcJrn3GZSkpzmw0Fum8KttGSKeg1K6yL5K4xPEAVcroe109luxJQWwWxHl8gfWO3GGpc_bgjOM_mIVwDn8ajz6GMeW_/s400/IMG_5344.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">A yummy recipe to use up your garden zucchini!<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/boards/">Pinterest</a>, and IG</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Grow Your Own Food</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We've had a veggie garden for decades but it's never been as important as now. With the pandemic, we try to avoid the grocery store as much as possible so we grew extra food this season.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Happily, the garden is flourishing! We are growing four types of tomatoes, two types of beans, corn, zucchini, cucumbers, several types of carrots, shishito, padrone, jalapeño and bell peppers, red and green lettuce, radishes, eggplant, kale and more. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It's only been a few weeks since our first zucchini, and I'm already scrambling for ways to use it all. And I have several beds of corn too. This recipe uses both so I will be making it a lot. </span><span style="font-family: Arial, Helvetica, sans-serif;">The corn gives these fritters a nice chewy texture and together with the shredded zucchini and fresh basil, presents a beautiful and colorful dish that can be served for breakfast, lunch or dinner. And if you make smaller fritters, you can serve them as appetizers.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Serve with a dollop of non-dairy sour cream or top with guacamole and a handful of sunflower sprouts. Feel free to replace the basil with other seasonings, such as cilantro and cumin. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdI67KYwIfSPeZAY3oZm4bAWlbGQ0b5VxWeH-94J7ZJ9eibIV28GBqbX2jjPoXwEMO8gDqDdtgE3wdhLmkRmfX-8QuY2zIIwtPf2L4xgyuyG5vnt0xJRjBsYhzOWuGxuGGobEz/s1600/IMG_5368.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdI67KYwIfSPeZAY3oZm4bAWlbGQ0b5VxWeH-94J7ZJ9eibIV28GBqbX2jjPoXwEMO8gDqDdtgE3wdhLmkRmfX-8QuY2zIIwtPf2L4xgyuyG5vnt0xJRjBsYhzOWuGxuGGobEz/s400/IMG_5368.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This zucchini is called <a href="https://www.johnnyseeds.com/vegetables/squash/summer-squash/pantheon-f1-zucchini-squash-seed-3559.html?cgid=summer-squash#start=19&sz=18">Pantheon,</a> from Johnny's seeds. It's like classic Costata Romanesco but doesn't have those prickly hairs.</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS5YjbVT03fvnoZGEiRZkP-mGevvYgv0uR6Zux_1eRxit3xfJtDx-Yin47Ib8hWcKirvbZ4mXOmiYbzEV8WbV4ImKxgtv3e8ec0m9Y5p8E1omdlYray38ciGrqnWIq0o4QydbC/s1600/IMG_5369.jpg" imageanchor="1" style="font-family: Arial, Helvetica, sans-serif; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS5YjbVT03fvnoZGEiRZkP-mGevvYgv0uR6Zux_1eRxit3xfJtDx-Yin47Ib8hWcKirvbZ4mXOmiYbzEV8WbV4ImKxgtv3e8ec0m9Y5p8E1omdlYray38ciGrqnWIq0o4QydbC/s400/IMG_5369.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">I have several beds of sweet corn, also from Johnny's.<br />This one is almost ready and I just planted another bed.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Zucchini and Corn Fritters with Fresh Basil</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Vegetarian, Gluten and Dairy Free</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">[Makes 10 fritters]</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ingredients</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3 cups grated zucchini, on a large grate</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">½ teaspoon salt plus some for sprinkling</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 egg, slightly beaten</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 cup corn kernels (fresh or frozen and defrosted)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2 packed tablespoon fresh basil, thinly sliced</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1/3 cup small diced onion or sliced scallions</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Big pinch cayenne pepper (or black pepper to taste)</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">½ cup gluten free Bob’s Red Mill 1:1 baking flour</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">½ teaspoon baking powder</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 to 2 tablespoons avocado or olive oil</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Directions</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Place the shredded zucchini in a colander and sprinkle with salt. Set aside for 15 minutes while it sweats. Afterward, squeeze out the moisture as best you can. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Place the beaten egg in a large bowl with the zucchini, corn, basil, onion, pepper, and ½ teaspoon of salt. Mix well.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Stir in the flour and baking powder until well combined. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Heat a medium or large skillet with a thin layer of oil over medium heat and spoon the zucchini corn mixture into the skillet (about ¼ cup for each fritter.) Press down with a spatula to flatten. It will take two or more batches depending on the size of your skillet. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cook the fritters until they start to brown underneath, about 3 minutes. Turn over and cook another few minutes until brown. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Serve immediately. If you have leftovers, it’s best to reheat them on a nonstick skillet so they remain crispy.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitCzu2yBkdtHUmdl6GtDi4-Obb89AYUVzyfsyrWo7zKAhpIO6QulE9jkrLox2_AhiWYLLlIvCgEmfBad-B9QXMASWIRMDqcFqxINU0e85BzciQrWtH_r9ZIj_lljNzddo-KhoB/s1600/IMG_5365.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitCzu2yBkdtHUmdl6GtDi4-Obb89AYUVzyfsyrWo7zKAhpIO6QulE9jkrLox2_AhiWYLLlIvCgEmfBad-B9QXMASWIRMDqcFqxINU0e85BzciQrWtH_r9ZIj_lljNzddo-KhoB/s400/IMG_5365.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Served topped with guacamole <br />and sunflower sprouts</span></td></tr>
</tbody></table>
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Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-24216992096089241942020-05-09T15:23:00.000-07:002020-05-09T15:27:43.953-07:00Vegan And Gluten Free Banana Muffin TopsWith Blueberries And WalnutsA Nice Surprise For Mother's Day Breakfast!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU_OYpj-5oki_Ud0pGeW9VCcu6AozPVX1clc7PBAMtCi3sGbTchrgvPjew5oEqciSruKmwlTHId8pfMaZ7Ea0RJGsIE-d5wUvI-MlIowvb2GCJcznMHgz3DF3-Wdp2_4iIdUyv/s1600/IMG_5126.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU_OYpj-5oki_Ud0pGeW9VCcu6AozPVX1clc7PBAMtCi3sGbTchrgvPjew5oEqciSruKmwlTHId8pfMaZ7Ea0RJGsIE-d5wUvI-MlIowvb2GCJcznMHgz3DF3-Wdp2_4iIdUyv/s400/IMG_5126.jpg" width="277" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Muffin tops make a great breakfast or snack.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/boards/">Pinterest</a> and IG</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Yes, we're still baking! You see, there was one overripe banana and a brand new muffin top pan that my friend Margarite introduced me to. Doug's vegan banana walnut bread is always amazing so we cut the ingredients in half (since muffin tops are smaller than muffins), added blueberries, and made these little gems. For more of a dessert muffin top, you can trade the blueberries for dark chocolate chips.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">(Hey kids and dads, these would be a great treat for mom for Mother's day breakfast. They would be delightful with a mimosa!)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I heard about muffin tops last year when my sister-in-law Patti introduced me to ones made with zucchini but I didn't realize they actually had special pans for these things. But Margarite, who has every kitchen gadget known to man, of course had one. She uses it to make these delicious grain free muffins, which I will share with you at a later date, but after seeing this cool new pan, I had so many things I wanted to make in it. My first idea was to make corn muffins. Great idea but for some reason they came out like hockey pucks. I'll have to work on that one a bit more. But these banana muffin tops came out great! </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRMiOCvH3rYtSDqe01jTi4GfgPTI4luI_GX_ifk813djxPiuSm52yvSrYuBxyD9DhgbwKaSRffay6V4GefIEZtCqYsbn9WQXnlUo7UEgF3ikViifHVLOe8wCrKHYeu-hu9AByH/s1600/IMG_5127.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRMiOCvH3rYtSDqe01jTi4GfgPTI4luI_GX_ifk813djxPiuSm52yvSrYuBxyD9DhgbwKaSRffay6V4GefIEZtCqYsbn9WQXnlUo7UEgF3ikViifHVLOe8wCrKHYeu-hu9AByH/s400/IMG_5127.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.wilton.com/perfect-results-12-cavity-muffin-top-pan/2105-6878.html?gclid=EAIaIQobChMIpPeWo-Kn6QIVExvnCh1xTAZNEAQYASABEgLS7vD_BwE&gclsrc=aw.ds">Wilton Muffin Top pan</a></span></td></tr>
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* * * <br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Banana Muffin Tops with Blueberries and Walnuts</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Vegan, Dairy and Gluten Free</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">[makes 12 muffin tops]</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>REQUIREMENTS</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Muffin Top Pan</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Electric hand beater</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>INGREDIENTS</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 tablespoon ground flaxseeds</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">3 tablespoons water</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">2 1/2 tablespoon extra virgin olive oil plus some for pan</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">2 tablespoons sugar</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">2 1/2 tablespoons applesauce</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 very ripe banana, mashed</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 teaspoon vanilla </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 cup Bob's Red Mill 1:1 gluten free baking flour</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 teaspoon stevia powder</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/4 teaspoon salt</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 teaspoon baking powder</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/4 teaspoon baking soda</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/3 cup fresh blueberries</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/3 cup chopped walnuts</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>DIRECTIONS</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Preheat the oven to 350 degrees F. Grease the pan with cooking spray, olive oil, non-dairy butter or coconut oil.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Make the flax egg. Combine the ground flax seeds and water in a small bowl. Beat vigorously with a fork until gooey. After a minute or so, beat again. Set aside.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">In a small mixing bowl, combine the flour, stevia powder, salt, baking powder, and baking soda. Mix well and set aside.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">In a larger mixing bowl, combine the oil, sugar, applesauce, mashed banana, and vanilla. Beat with an electric beater until well blended. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Beat in the flax egg.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Add the flour mixture and beat until incorporated. </span><br />
<span style="font-family: arial, helvetica, sans-serif;"><br /></span>
<span style="font-family: arial, helvetica, sans-serif;">Using a spatula, fold in the blueberries and the walnuts.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Scoop the mixture into the prepared muffin top pan. Bake in the oven for 17 to 20 minutes or until a toothpick inserted into the center of the cake comes out clean and the tops are slightly browned.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Cool the pan on a rack for 5 to 10 minutes and serve warm with vegan cream cheese.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKrtIg1nqYy5cL2foJPBKA8dKEeKOERo8O_hK2DLjdcQVyljwFSFDc3ab9-V9LqAzWAhqN1Y9D8Izi8DolG0duEFr-2Ivl5twuThbHn_FfpvmohqaTvE_G2Bh-DP84gR4MLATy/s1600/IMG_5124.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKrtIg1nqYy5cL2foJPBKA8dKEeKOERo8O_hK2DLjdcQVyljwFSFDc3ab9-V9LqAzWAhqN1Y9D8Izi8DolG0duEFr-2Ivl5twuThbHn_FfpvmohqaTvE_G2Bh-DP84gR4MLATy/s400/IMG_5124.jpg" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Before baking</span></td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXc7toFbfVEBLOHKtohlgJvGs_Vzc2JQimS771T2jLrXRD3Z6l6C_P7K3SYGxQffYkCX8K3k7I_iVSaBJcNjRtDqXRYbKLD5p0cL1zp0y9T4lgPnoMoASBHbglmduemF4epKZi/s1600/IMG_5125.jpg" imageanchor="1" style="font-family: Arial, Helvetica, sans-serif; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXc7toFbfVEBLOHKtohlgJvGs_Vzc2JQimS771T2jLrXRD3Z6l6C_P7K3SYGxQffYkCX8K3k7I_iVSaBJcNjRtDqXRYbKLD5p0cL1zp0y9T4lgPnoMoASBHbglmduemF4epKZi/s400/IMG_5125.jpg" width="310" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">We baked ours for about 18 minutes</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Happy Mother's Day to all you moms out there!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-45854175154303889412020-04-19T12:00:00.000-07:002020-04-19T12:00:06.591-07:00Baking Brings ComfortApplesauce Cake With WalnutsGluten Free and Vegan<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY-12uQm0S0LER4Eyggx8y-ys201Mym3dj9BiuDHN5giL0tZx_RbxIRQst5saO4zZHdZuEgXpHGS5_RVAyuICGPUPcduh9Erpe4vg0Ayc4SVast6VEOHtGAPsBMfu6UPvw_YpM/s1600/IMG_4991.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="390" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY-12uQm0S0LER4Eyggx8y-ys201Mym3dj9BiuDHN5giL0tZx_RbxIRQst5saO4zZHdZuEgXpHGS5_RVAyuICGPUPcduh9Erpe4vg0Ayc4SVast6VEOHtGAPsBMfu6UPvw_YpM/s400/IMG_4991.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This yummy cake is vegan and gluten free!<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>, and IG</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Baking </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">While people are sheltering in place during this pandemic, many have turned to baking. What's more comforting than the the smell of cinnamon wafting throughout the house? But as comforting as baking is, it can definitely contribute to the "quarantine 15", the expression referring to the pounds we are putting on. So this recipe uses far less sugar and fat than most. It's also gluten free.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Egg Shortages</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">First it was toilet paper, now it's eggs! With all the home meals and baking, people are now hoarding eggs, if they can find them. Well, you don't need eggs to bake a cake. Flax eggs work just as well (actually better) in this recipe while providing a nice boost of Omega-3 fatty acids. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Miyoko did it Again!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I also am happy to report that Miyoko's new vegan butter made with oat milk is absolutely delicious. I also love her original stick vegan butter but had to give this one a try. Either one works well in this recipe.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig1aC1piFFmwBrO6sA7-xiAP96HkYcP53MeQCgyEQ9cuGB8wJlq3KpJPTM4w_lFS8QsFP9MV_vcu2Dqnon2GA5hyphenhyphenhhdPMu4aQJyt-TDX7rMm0J44jQ9nzBeR-VWB-38Kns7kED/s1600/IMG_4946.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="380" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig1aC1piFFmwBrO6sA7-xiAP96HkYcP53MeQCgyEQ9cuGB8wJlq3KpJPTM4w_lFS8QsFP9MV_vcu2Dqnon2GA5hyphenhyphenhhdPMu4aQJyt-TDX7rMm0J44jQ9nzBeR-VWB-38Kns7kED/s400/IMG_4946.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">My favorite dairy-free butter</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
* * * *<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Applesauce Cake with Walnuts</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Gluten and Dairy Free, Vegan</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">[makes 12 servings]</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>REQUIREMENTS</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Electric beater</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8" x 8" baking pan</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>INGREDIENTS</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 tablespoons ground flax seeds *</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">¼ cup plus 2 tablespoons water *</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2½ cups Bob’s Red Mill 1:1 gluten free baking flour</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1½ teapoons baking soda</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">¾ teaspoons aluminum-free baking powder</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 scant teaspoon salt</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 teaspoons cinnamon</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 teaspoon stevia powder **</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">¼ cup plus 1 tablespoon softened vegan butter or coconut oil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">½ cup light brown sugar</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1½ cups applesauce</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">½ cup non-dairy milk or orange juice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 teaspoon vanilla</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 cup chopped raw walnuts</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Ground flax seeds and water can be replaced with 2 large eggs.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">** I add the stevia for extra sweetness without the calories but you can omit and increase the brown sugar to ¾ cup.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUYKdsNhALy8wVOT4w82DhYfeIwekZldrqqVJh2GfLLMyVsl7KwJ6h82L85s_BX8HuGpZM3NZkb8kzlqgbCCGZ3f7pg4i53WFuf8tzF_TjbJth-iBj2nAWiqhNIumhNwFi8iOI/s1600/IMG_4951.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUYKdsNhALy8wVOT4w82DhYfeIwekZldrqqVJh2GfLLMyVsl7KwJ6h82L85s_BX8HuGpZM3NZkb8kzlqgbCCGZ3f7pg4i53WFuf8tzF_TjbJth-iBj2nAWiqhNIumhNwFi8iOI/s400/IMG_4951.jpg" width="313" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Bob's Red Mill 1:1 already contains xanthan gum.<br />If you use regular GF flour, you will need to add<br />a teaspoon of xanthan gum to this recipe.</span></td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>DIRECTIONS</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Preheat the oven to 350 degrees F. Grease the pan with cooking spray, non-dairy butter or coconut oil.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Make the flax egg. Combine the ground flax seeds and water in a small bowl. Beat vigorously with a fork until gooey and set aside. After a minute or so, beat again.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In a small mixing bowl, combine the flour, baking soda, baking powder, salt, cinnamon and stevia powder. Mix well and set aside.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In a larger mixing bowl, combine the softened butter, sugar, applesauce, non-dairy milk and vanilla. Beat with an electric beater until well blended. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Beat in the flax egg (or regular eggs.)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Add the flour mixture and beat until incorporated. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Using a spatula, fold in the walnuts.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Pour into the prepared baking pan and bake for 40 to 45 minutes or until a toothpick inserted into the center of the cake comes out clean.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Cool the pan on a rack and serve. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_AjH5UczLL11abvGGiTX0u3Tq_g9bGc6hIOd_vuplYCxZh0TjdxH-Y1LSKG6al8ZaqiBTd2ZhN2VZ1gSRWcFR5Y1UelwiT3TPztT_xElATvkuDRe3VhCFZBvJ2LDa_kLL_8O0/s1600/IMG_4952.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_AjH5UczLL11abvGGiTX0u3Tq_g9bGc6hIOd_vuplYCxZh0TjdxH-Y1LSKG6al8ZaqiBTd2ZhN2VZ1gSRWcFR5Y1UelwiT3TPztT_xElATvkuDRe3VhCFZBvJ2LDa_kLL_8O0/s400/IMG_4952.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Gluten Free recipes with less oil tend to crack.<br />No worries, they are still delicious!</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgThlM43c1Bso7tNdCCgIRIWBC6_55DV265vEKoNU18zO7gRXOdyGPyOK0v9nhji15PeV4it5B9xxp4ziZ0J2tQokEp0bW4hbkyr4H334IW7JxnLNgocK1AiJfSIxTvHJ9w_p5/s1600/IMG_5005.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgThlM43c1Bso7tNdCCgIRIWBC6_55DV265vEKoNU18zO7gRXOdyGPyOK0v9nhji15PeV4it5B9xxp4ziZ0J2tQokEp0bW4hbkyr4H334IW7JxnLNgocK1AiJfSIxTvHJ9w_p5/s400/IMG_5005.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">I was inspired to make this so that I could use up some of<br />the applesauce that we canned from our apple tree.</span></td></tr>
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<br />Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-71859547025839147942020-04-11T17:02:00.000-07:002020-04-11T17:02:26.674-07:00Natural Approaches to COVID-19From Dr. Andrew WeilAnd Center For Integrative Medicine<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLa08gAOMpR6_Eil1vqOmIMJ852Z3B5I1hl4QAhwMNCrtKUgjhZab_k3aTyN2-GTWN-RLgNIWgzvi6HBXs8HMcK_AzswCWJpfdjKTmPpyLGFyNX-L8nrc4tTvYDbiaZigtriLj/s1600/IMG_4938.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLa08gAOMpR6_Eil1vqOmIMJ852Z3B5I1hl4QAhwMNCrtKUgjhZab_k3aTyN2-GTWN-RLgNIWgzvi6HBXs8HMcK_AzswCWJpfdjKTmPpyLGFyNX-L8nrc4tTvYDbiaZigtriLj/s400/IMG_4938.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Supplements are part of a regimen to boost your immune system.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>, and IG.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Last Tuesday I listened to a live lecture with Dr. Andrew Weil, Dr. Randy Horwitz, Dr. Lise Alschuler and Dr. Esther Sternberg on Integrative Approaches to Covid-19. Let me try to summarize some of the knowledge they shared. The key theme was how to build your own immune system and strengthen your body's nature forces to fight off this deadly virus.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Dr. Andrew Weil </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dr. Weil introduced the speakers and offered several suggestions of his own:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Good nutrition, plenty of rest and sleep, and a positive mental state all contribute to building a strong immune system.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Too much stress lowers your immunity and makes you more vulnerable to disease. One way to lower your stress is to do breathing exercises. He recommends the 4-7-8 breath.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/">Here's a link on how to perform his famous breathing technique.</a> </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* Dr. Weil also highly recommends laughter. I know, it's hard to laugh during times like this but there are plenty of jokes flying around the internet these days so enjoy them!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Dr. Randy Horwitz</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dr. Horwitz explained a bit about the virus and the mechanisms of infection: </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Although you can fit 700-1000 Covid-19 viruses across a human hair, it is considered rather large for a virus. It is moderately highly infectious and virulent. The virus has one goal and that is REPRODUCTION and to take over the world. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* The Achilles heal of the virus is its envelope. Made up of fats and proteins, it can be dissolved by soap. This is why we are being told to wash our hands with soap and water as it is very effective in destroying the virus.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Pre-Infection Stage</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* The best thing to do to reduce the chances of being infected is to limit exposure. So sheltering in place and social distancing is very effective. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Maintaining a healthy lifestyle is also key - get plenty of sleep as sleep deprived people are more susceptible to the virus. Good nutrition, lowering stress, and taking selected supplements are also very important (we will talk more about supplements later.)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Viral Infection Stage</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Here's what happens during the infection stage:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* The Covid-19 virus sneaks inside your cell and shoots in the virus's blueprint. Each of your cells has its own blueprint of what it is supposed to be replicating but the virus hijacks your cell's factory to copy its blueprint and now has changed the instructions. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* The virus infects the cells of the upper respiratory system. The hijacked cells of your upper respiratory system releases new virus and destroys the ciliary cells. This is what causes the cough associated with Covid-19. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* There are several things that can happen from here: One, your strong immune system could stop it or a weakened immune system may not be able to stop it and the virus could enter the lungs, replicate, and lead to </span><span style="font-family: Arial, Helvetica, sans-serif;">pneumonia.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* Once this happens, the immune cells in the lungs become activated and go into overdrive. Fluid fills the alveoli (the little sacs that that line the lungs that allow the exchange of oxygen and carbon dioxide molecules to and from the bloodstream) and this prevents adequate gas exchange. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* Now all hell is breaking lose. The macrophages in the lungs grab the virus and send out help signals to the body to send cytokines to help. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* When the cytokines that increase immune activity become too abundant, the immune system goes into overdrive and starts to attack heathy cells. This is called a cytokine storm. The blood vessel walls get leaky and the lungs fill with fluid. Blood clots can also form throughout the body, further reducing blood flow. This leads to decreased oxygen and respiratory failure. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* There is a fine balance to prevent a cytokine storm without inhibiting viral immunity.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Dr. Lise Alschuler</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dr. Alschuler discussed supplements. Although none of these recommendations are proven with respect to Covid-19, she recommended those with the highest likelihood of benefit and the lowest possible risk.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">She discussed the 3 components to prevention. 1. Block viral docking, 2. Inhibit viral replications, and 3. Increase innate immunity.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Prevent Viral Entry and Docking</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* The Covid-19 virus gets into human cells by targeting a specific receptor called ACE2 found on certain cells. Certain vitamins and supplements may be able to block ACE2 receptor binding:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Astragulus may be helpful in decreasing ACE2 receptor activity.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Quercetin binds to ACE2 receptors, taking the space that the virus is targeting.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Vitamin D3 reduces ACE2 activation</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Elderberry inhibits viral attachment in a different corona virus and may do the same thing with Covid-19.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Reducing Viral Replication</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b> </b>- Zinc reduces viral replication.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Quercetin acts as a zinc chelator and helps facilitate bringing zinc into the cells.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - EGCG, found in green tea, also acts as a zinc chelator.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Elderberry inhibits replication of a different corona virus and may do the same thing with Covid-19.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Improving Innate Immunity</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Vitamin D activates innate immune cells but too much can cause an overactive inflammatory response (or a cytokine storm) and cause a damaging response in the lungs. (Test for 25-hydroxy vitamin D. Deficiency is less than 30 nmol/L. Potential deficiency is between 30 and 50 nmol/L and normal levels are between 50 and 100 nmol/L.)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Vitamin C regulates pro-inflammatory cytokines.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Curcumin can also help surpress a cytokine storm.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Melatonin may reduce lung damage during the viral infection.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - 7 to 10 servings of vegetables a day provides immunity boosting flavonoids.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - Other supplements that help boost immunity include garlic, ECGC from green tea, quercetin, and mycelium extract.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Dr. Esther Sternberg </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dr. Sternberg discussed the impact of stress and making your home a healing place.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A certain amount of brain stress is necessary and beneficial for peak performance but excess stress can lead to disease. The stress response strongly effects the immune system and chronic stress increases the frequency of viral infections and accelerates aging.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Reducing Stress</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dr. Sternberg's suggestions on reducing stress:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Take control as best you can even though we are in a situation where many people feel out of control. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Focus on your own expertise and take that stress energy and turn it into something to help others. For example, today, instead of freaking myself out watching the news, I'm spending time sharing this good information with you!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* Have virtual social gatherings. The other night we had a virtual cocktail hour with some friends that we hadn't seen in a while and it was really fun catching up. And we didn't have to drive across town, clean up the house or dress up. This might become a thing!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Get a good night's sleep. EVERY speaker discussed this so it's super important. Increased activity helps improve your sleep. Circadian lighting where you expose yourself to bright sun light sometime between 8am and noon and reduce exposure to light in the evening, helps the body produce melatonin and enhances good sleep. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Exercise is a great stress reducer. So if it's allowed, get out of the house for a walk or run while remaining socially distanced. I myself dance to zumba tapes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Do Mind Body activities such as meditation, yoga, and breath exercises like the 4-7-8 breath Dr. Weil suggested above.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Maintain a healthy diet. I have over 600 posts of healthy recipes in this blog so you can start here.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">* Spiritual activities can greatly help stress. These are not always tied to religion - mine involve plants and gardening and appreciating the beauties of the universe and each other.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I hope this summary helps you understand more about Covid-19 and ways to strengthen your body to help prevent and fight this deadly virus.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-83426387297616316762020-04-05T14:48:00.000-07:002020-04-05T14:48:00.543-07:00How To Make Your Own Muesli<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeSHS7RN7wWh-w6vNGjgBsI6FqMv-Pudagaogs4JwjR5t8V5DW7bgnC82ks8B9AON-zPx87OHXFTDaEYTjvWQNe_atBfygk7Im6wnwo2N1aZWu_JexY-x3kTXdsijFoLOr7xhD/s1600/IMG_4932.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeSHS7RN7wWh-w6vNGjgBsI6FqMv-Pudagaogs4JwjR5t8V5DW7bgnC82ks8B9AON-zPx87OHXFTDaEYTjvWQNe_atBfygk7Im6wnwo2N1aZWu_JexY-x3kTXdsijFoLOr7xhD/s400/IMG_4932.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Use as a topping for fruit, yogurt and ice cream <br />or eat as a cereal<br /><br />Follow us on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>, and IG</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>As millions shelter in place </b> during this horrible pandemic, many people have returned to their kitchens. I've always thought that cooking is the single best thing you can do for your health and hopefully, when this passes, people will continue to prepare their own meals.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's a simple recipe that we make all the time. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>This Muesli </b>is a mixture of rolled oats and lots of my favorite nuts and seeds. It makes 7 cups so there's plenty to refrigerate and enjoy for many weeks, although it doesn't last too long in our home. You can also freeze it and it will keep for months. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I have been trying to avoid going to the grocery store, or at least limiting my trips as best I can, so I have been buying lots of my ingredients on the internet. I figure most of the virus has lost its potency during the transit time so I only have to worry about the UPS or postman who carried the box to my door. Nuts.com has a great selection of nuts, seeds, grains, dried fruits and more so I bought most of the ingredients for this muesli from them.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAzMCSUa5VNB3CEY3ZwbSEUC-gOBq-iaVkBc2rEH4U_VZpLvNcYCkLu7K6g04Mjs6eWIWhUDh0zcCN23DM7Q4GydcF8sLEKfO1YMKJxr39UG2p4q8UQvXJc8BceXc3MwkZvnss/s1600/IMG_4928.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAzMCSUa5VNB3CEY3ZwbSEUC-gOBq-iaVkBc2rEH4U_VZpLvNcYCkLu7K6g04Mjs6eWIWhUDh0zcCN23DM7Q4GydcF8sLEKfO1YMKJxr39UG2p4q8UQvXJc8BceXc3MwkZvnss/s400/IMG_4928.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Nuts.com has a great selection of nuts, seeds, grains and more.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> * * * *</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Muesli</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vegan, Dairy and Gluten Free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">[makes 7 cups]</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Requirements</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Large rimmed cookie sheet or shallow baking pan</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ingredients</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4 cups gluten free rolled oats</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 cup unsweetened shredded coconut</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup sliced almonds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup sunflower seeds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup hemp seeds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup chopped walnuts</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 scant teaspoon iodized salt</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 teaspoon cinnamon</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 or 2 packets of stevia (optional)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tablespoon vanilla</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 tablespoons maple syrup</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 tablespoons melted coconut oil</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Directions</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Preheat the oven to 350 degrees F. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Place the oats, coconut, almonds, sunflower and hemp seeds, walnuts, salt, cinnamon and stevia in a large rimmed cookie sheet or shallow baking pan. Carefully mix up the ingredients with a large spatula. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Drizzle the vanilla, maple syrup and melted coconut oil over the oat mixture. Mix together with the spatula until the oats are well coated.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6TzicN1U5tir4bu4k-EwxynEBgX_RMRTqemLuOKtFlEapvOJrqKMMk6vi8cb4Q4z4fQc6f30HzGYRau-ao8n9-vEO_MC90RrJzEabBRqgYB26CEqVwVgaYMgkeGflv0ttZvlA/s1600/IMG_4929.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6TzicN1U5tir4bu4k-EwxynEBgX_RMRTqemLuOKtFlEapvOJrqKMMk6vi8cb4Q4z4fQc6f30HzGYRau-ao8n9-vEO_MC90RrJzEabBRqgYB26CEqVwVgaYMgkeGflv0ttZvlA/s400/IMG_4929.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Some people do this first step of mixing all the ingredients in a large bowl and then pouring them onto a pan lined with parchment paper but I'm too lazy to wash the extra bowl and I find that the muesli doesn't stick all that much to the pan.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Place in the oven and bake for 20 to 25 minutes, stirring half way through, until the oat mixture is lighted toasted. Don't overcook. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Let cool completely before storing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Enjoy as a cereal or a topping for fruit, ice cream, yogurt, applesauce, and more. As a treat for your kids (or yourself), place some in a small bowl and dip a peeled banana in the muesli between each bite! </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhGR-OxDbzaiBsTKswnthVZAavIGZ0tKpC_aQZV5FnqTGN0uKQ30fwCZvI8yS40BV6HWk6rBzOprtsNIMQdA2swMwiK5i0UIIi_x_LAq9UmKpYocZSwAcK-zPaAJDVTl2oGxv/s1600/IMG_4931.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhGR-OxDbzaiBsTKswnthVZAavIGZ0tKpC_aQZV5FnqTGN0uKQ30fwCZvI8yS40BV6HWk6rBzOprtsNIMQdA2swMwiK5i0UIIi_x_LAq9UmKpYocZSwAcK-zPaAJDVTl2oGxv/s400/IMG_4931.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Bake until lightly toasted and fragrant</span></td></tr>
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<b><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></b>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-91764376163648531382020-03-25T11:17:00.001-07:002020-03-25T15:26:36.971-07:005 Tips For Coping With The Covid-19 Pandemic<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhmIFkKExBzT6p1T1K8KTMvneExFuH0KMBIiTmF_-kS2JalmAvJKElBvHcTWPIACAnVqDjWGu0QQhB30f2k-zweBulU99DVrXV72meerAPbvbGB1Q8NhDSZDdmAx53fU9liei9/s1600/soup.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhmIFkKExBzT6p1T1K8KTMvneExFuH0KMBIiTmF_-kS2JalmAvJKElBvHcTWPIACAnVqDjWGu0QQhB30f2k-zweBulU99DVrXV72meerAPbvbGB1Q8NhDSZDdmAx53fU9liei9/s400/soup.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Tip #1 - Make lots of soup and freeze it!<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/">Pinterest</a> and IG</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Sheltering in Place</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At this writing, as the pandemic is spreading across the world, a third of the United States has been told to stay home and isolate. The stress of waiting in isolation might naturally drive us to sit on the couch, watch the news 24/7 and eat "comfort food." Since we might be in this for the long haul, here are a few things to do to get you off the couch.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>TIP #1 - Make Soup</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">A large percentage of the population will get the virus but not all will become seriously ill. That said, many of us will get sick, be home alone or with another family member who is also likely to be sick. And since we are all isolated, no one will come over and take care of you. So while we are feeling good, make soup. Make LOTS of soup and freeze it. Just start with some sautéed onions, celery, and garlic. Add lots of water or broth and spices like 1 or 2 bay leaves, some thyme, oregano, salt and pepper to taste. Fresh ginger is a good addition or sometimes I just steep in a few ginger tea bags. Add your favorite beans. (If you eat meat, throw in some chicken thighs and cook for 20 minutes.) Then start adding vegetables like carrots, peas, corn, kale, green beans, a can of tomatoes, etc. Simmer until the vegetables are soft but not mushy, squeeze some fresh lemon juice into the pot. Cool and freeze. Do not add pasta or rice until you defrost and serve it. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I have <a href="http://foodsforlonglife.blogspot.com/search/label/SOUP">dozens of soup recipes on this blog</a> that you can try also.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>TIP #2 - Develop a Routine</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">After a week of total paralysis, thinking every sniffle and allergy symptom I had was the virus, I finally resumed my daily work schedule. I have a business I do from home and I also help my daughter with her business remotely. Cooking, exercising, and gardening also takes up my time. So I put a to do list together after my morning tea and schedule my day. The schedule keeps me busy and lessens my stress. Give it a try.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>TIP #3 - Plant a Garden</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">If you are lucky enough to have a little yard, start growing your own food. This pandemic will not completely go away until a vaccine is developed and everyone is inoculated. That could take well over a year. Growing food will lessen your need to go to the grocery store and expose yourself to others who may be carrying the virus. If it's still too cold in your area, you can start seeds at home under a grow light.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEtt1ziwZs53Rk2u93LqJB8S8IHzfvk_vWNoqDZ9t57qVyquxh6-VppJ_K6-LOwevxLhxm8t1HW8bVZy6gPnRGOII73KS0xVxhjJCsm29tmvGyo0xhhR1k51WOsnM7OJjqdgTb/s1600/updated+winter+garden.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEtt1ziwZs53Rk2u93LqJB8S8IHzfvk_vWNoqDZ9t57qVyquxh6-VppJ_K6-LOwevxLhxm8t1HW8bVZy6gPnRGOII73KS0xVxhjJCsm29tmvGyo0xhhR1k51WOsnM7OJjqdgTb/s400/updated+winter+garden.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><a href="http://foodsforlonglife.blogspot.com/2010/08/start-your-fall-and-winter-vegetable.html">HOW TO BUILD A RAISED BED GARDEN BOX</a></b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBVEN7AYcl8zicsAK1Bjy5-eWqoHxXqe8Ef_72XAI2iNchSXP3y8aWGcdsGKrfu5EUiXf1dj3_ygduh9Zw1wODNhoLwcYk8XyKBub_0mZwdVOyR8DxKHz-9IcT3umDqxctrOr/s1600/IMG_3769.jpg" imageanchor="1" style="font-family: Arial, Helvetica, sans-serif; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpBVEN7AYcl8zicsAK1Bjy5-eWqoHxXqe8Ef_72XAI2iNchSXP3y8aWGcdsGKrfu5EUiXf1dj3_ygduh9Zw1wODNhoLwcYk8XyKBub_0mZwdVOyR8DxKHz-9IcT3umDqxctrOr/s400/IMG_3769.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://foodsforlonglife.blogspot.com/2019/06/building-raised-garden-with-water.html"><b>BUILDING A RAISED GARDEN WITH WATER TROUGHS</b></a></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>TIP #4 - Self Care</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's more important than ever not to get sick or hurt yourself. Why? Because doctors and hospitals are too busy with Covid-19 patients to see you. So do everything you can to stay healthy.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> *<b> Consume Immune Boosting Foods and Herbs </b>- Include mushrooms, raw garlic and ginger in your diet as well as antioxidant-rich colorful fruits and veggies. Culinary herbs such as oregano, thyme, and rosemary have great antiviral and immune system boosting properties. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> <b>* Gentle Movement - </b>You're home or out getting some fresh air while social distancing. So you may be thinking, "what a great time to get in shape!" Please avoid overdoing it. If you haven't been running or doing vigorous exercise before the pandemic, start slowly. Remember, if you sprain your ankle or pull your back out, your doctor is not available! Gentle movement will help pump your lymphatic system and boost the production of immune cells that actively protect us against viruses and bacteria. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> * </span><b style="font-family: Arial, Helvetica, sans-serif;">Dental Care - </b><span style="font-family: "arial" , "helvetica" , sans-serif;"> Many dentists have temporarily closed their offices during the pandemic so take especially good care of your teeth. You are home so it's easy to brush after every meal. Floss every day and try not to chip a tooth on hard foods. Doug made popcorn the other night and I was super careful not to eat the unpopped kernels for fear of knocking out a crown!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>TIP #5 - Try to Disconnect</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's very important to stay informed but don't do it 24/7. The news is grim as the cases skyrocket and you worry about your loved ones spread across the world. Catch up on it periodically but try and detach a bit. I have an especially hard time with this one.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Of course you have heard about keeping your distance, washing your hands often, and not touching your face so I don't need to harp on that. But I will say, TAKE THESE MEASURES SERIOUSLY! And please everyone, STAY SAFE. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-41138359968133621882020-03-18T16:38:00.002-07:002020-03-18T16:38:57.975-07:00Avoid The Grocery Store With Pantry Chili<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOOCw5pbCv4eVQRvitgPk15G5mBh605q4Q_sfc37VuUa_Ko3ZH9yIZQI1h4J7XZ7SUXck7Mwyne_wFOCciPgmeuyT-PtuFj1UOE46s2aHdY7Bae6ALz2ejXVrEFct8e-y39h-x/s1600/IMG_4858.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOOCw5pbCv4eVQRvitgPk15G5mBh605q4Q_sfc37VuUa_Ko3ZH9yIZQI1h4J7XZ7SUXck7Mwyne_wFOCciPgmeuyT-PtuFj1UOE46s2aHdY7Bae6ALz2ejXVrEFct8e-y39h-x/s400/IMG_4858.jpg" width="367" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Easy recipe with simple pantry ingredients.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/">Pinterest</a> and IG</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>What a Time This Is</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Are you feeling like our world has been turned upside down? With the fear of you or a loved one getting ill or facing the inevitable economic toll of this pandemic, and the necessary social isolation, how could you not? </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">There are so many implications from this crisis that effect us. This week, my daughter had to cancel her wedding. It was devastating to both of us. But so far, we are all healthy so putting it in prospective, we will have the wedding in better times - the most important thing is to stay well and stay positive.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So how do we cheer ourselves up? It’s not easy but one way is to focus on things that you enjoy doing or attack this situation as an adventure. The biggest thing that calms me and brings me joy is cooking. Food is comfort and stocking our pantry and planning for less frequent visits to the grocery store takes some planning and can be a fun challenge.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I stocked our pantry with lots of beans, both canned and dry. I bought rice, pasta, quinoa, polenta, oats and other grains. Canned salmon, anchovies and sardines can provide lots of omega-3 and canned clams provide a high amount of vitamin B12. If you have room in your freezer, buy frozen vegetables as they have nutrients as potent as fresh and less sodium than canned. Of course buy fresh vegetables if they are available and you are still able to get to the grocery store. But keeping a stocked pantry and freezer is important in this time of uncertainty.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here’s an easy recipe where, except for the onion, has ingredients that are readily found in your pantry. I made this for lunch today with pinto and great northern beans but feel free to substitute those with black beans, kidney or any of your favorite beans. Beans are a great source of protein and fiber!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The spice in this chili comes from the Rotel tomatoes. They come in three flavors – original, mild and hot. I prefer Rotel original since it has just enough spice for me. You can enjoy a bowl of this chili as is or serve it over a grain, pasta, or a baked potato.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCKH_rsWPwCPmA8ixz2NHaI1GLOskqJ4AUrBGTy9CVzlgb_L-HZG2whR38a35b-xT9ndBfrJGjzS33sDboFuAWILSPwM-mAdYrUi6ObBgy035dgJDl8U9qq4i_-_77kqTKmoVH/s1600/IMG_4846.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCKH_rsWPwCPmA8ixz2NHaI1GLOskqJ4AUrBGTy9CVzlgb_L-HZG2whR38a35b-xT9ndBfrJGjzS33sDboFuAWILSPwM-mAdYrUi6ObBgy035dgJDl8U9qq4i_-_77kqTKmoVH/s400/IMG_4846.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Use two cans of your favorite beans, <br />a can of corn and Rotel tomatoes</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDi4oLRr-xwTsRNzrHE78FsD_jvph7CIRBDHmGgewMbeNZIs9ZuTdvocRSMCofhQnMQfSiPKQlb4Dg2hoDo1qgYpO2tYGUYW-2aTubf1YWZNGMFlOPb5IvZ_WGCQqmm1koC2GB/s1600/IMG_4847.jpg" imageanchor="1" style="font-family: Arial, Helvetica, sans-serif; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDi4oLRr-xwTsRNzrHE78FsD_jvph7CIRBDHmGgewMbeNZIs9ZuTdvocRSMCofhQnMQfSiPKQlb4Dg2hoDo1qgYpO2tYGUYW-2aTubf1YWZNGMFlOPb5IvZ_WGCQqmm1koC2GB/s400/IMG_4847.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Don't drain the beans or the corn.<br />Their liquids add to the base of the chili</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>PANTRY CHILI</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vegan, Dairy and Gluten Free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Makes 6 Servings</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>INGREDIENTS</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tablespoon extra virgin olive oil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1½ cups chopped onion</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">½ teaspoon garlic powder</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tablespoon chili powder</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 can pinto beans with its juice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 can great northern beans with its juice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 can corn niblets with its juice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 can Rotel tomatoes, original flavor</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>DIRECTIONS</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In a 5-quart Dutch oven, heat the olive oil. Add the chopped onions and sauté on medium-low heat until they soften, 5 to 8 minutes, but do not brown. Stir in the garlic powder and chili powder.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Add the cans of beans and corn with their juices and the Rotel tomatoes. Stir well and bring to a simmer. Cook uncovered for 15 to 20 minutes until the chili is heated through and slightly thickened.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Serve as is or over rice, quinoa, polenta, your favorite pasta, or a baked potato. I like to add a dollop of vegan Tofutti sour cream.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCpyozRH30LiP8H0_DmiNGnx4jo9t-oANMkniOHHhIrrv8oOmgrd6eBCX0t2snYX4_Ll69m9tdtR5PB8jiF5HzarcxnbOgr6Gm0DsrGcXikX19N2uaXJxaZWaHCH-eqrxUgcrc/s1600/IMG_4862.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCpyozRH30LiP8H0_DmiNGnx4jo9t-oANMkniOHHhIrrv8oOmgrd6eBCX0t2snYX4_Ll69m9tdtR5PB8jiF5HzarcxnbOgr6Gm0DsrGcXikX19N2uaXJxaZWaHCH-eqrxUgcrc/s400/IMG_4862.jpg" width="355" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Enjoy!</span></td></tr>
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<br />Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-39273333562429075142019-06-25T08:00:00.000-07:002019-06-25T08:58:25.792-07:00Building A Raised Garden With Water Troughs<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHmdXAgvst6Isj35Y2nobCLFDT4g-bz5pT9FBJ7cNr5F_8KUYMtX20RMhWzSzi7eVYLQelNGloK4PkS-JEwjGnFE1YaiARfZ-Gv0EWpwIcTfX7gwLf8nHC5YDALM3_0BuDSU12/s1600/IMG_3769.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHmdXAgvst6Isj35Y2nobCLFDT4g-bz5pT9FBJ7cNr5F_8KUYMtX20RMhWzSzi7eVYLQelNGloK4PkS-JEwjGnFE1YaiARfZ-Gv0EWpwIcTfX7gwLf8nHC5YDALM3_0BuDSU12/s400/IMG_3769.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Water troughs make great raised beds!<br /><br />Follow Foods For Long Life on <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>,<a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/"> Facebook </a>and IG</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Raised Garden Boxes</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">One of our most popular posts was <b><a href="http://foodsforlonglife.blogspot.com/2010/08/start-your-fall-and-winter-vegetable.html">How to Build a Raised Bed Vegetable Garden Box</a></b>, that I posted in 2010. This post showed how to make garden boxes out of redwood. Nine years later, these boxes are still standing. I have to restain the wood every few years, but they are holding up pretty well. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIuAvkSTbROBFAZmezNykJcYVqbPR5rdSulVCIFgRI5VomR88fnc6_2FK-Mx28kSbblrzWq79SxgdGLBkUAu-Jr1b7VaeZmQLpvMAsYSG-oElIGnDhO2If421ihm2LthxZWtKk/s1600/updated+winter+garden.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="300" data-original-width="400" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIuAvkSTbROBFAZmezNykJcYVqbPR5rdSulVCIFgRI5VomR88fnc6_2FK-Mx28kSbblrzWq79SxgdGLBkUAu-Jr1b7VaeZmQLpvMAsYSG-oElIGnDhO2If421ihm2LthxZWtKk/s400/updated+winter+garden.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://foodsforlonglife.blogspot.com/2010/08/start-your-fall-and-winter-vegetable.html">Building a raised garden box from redwood.</a></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">But when we decided to replace a thousand square feet of back lawn with more garden boxes, we wanted to do something that was easier. We had seen lots of those bright silver water troughs used as planters and thought that we could make them look a lot better with some paint. So here's what we did.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We purchased 7 water troughs that are 3' x 6'. Since they nest them when stored, they aren't all the same size. Keep that in mind when picking them out.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI0MyduqLXmtft34Bsuweoy_-7eFpfQy0V039yFLe3BofDX1ot5kLF2W3QPAqgEk7utkwqJaEahYShb_XYucZD6o5PzQ0IcLyAST7f98k3XpXxV25_uQcwHTSJhyphenhyphenuVF6IMrCp7/s1600/IMG_3466.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI0MyduqLXmtft34Bsuweoy_-7eFpfQy0V039yFLe3BofDX1ot5kLF2W3QPAqgEk7utkwqJaEahYShb_XYucZD6o5PzQ0IcLyAST7f98k3XpXxV25_uQcwHTSJhyphenhyphenuVF6IMrCp7/s400/IMG_3466.jpg" width="300" /></a></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Step 1 - wash them well, inside and out, with soap and water. The inside because you will be growing your food in them and the outside to get the paint to adhere to them.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Step 2 - paint the troughs. We used Hammered Copper by Rust-Oleum. We brushed and rolled it on rather than buying the spray cans. It took two coats and around 3/4 of a can per trough. We didn't paint the lip to avoid painting inside the growing area.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtIrACTVU_VKaqRxQweKlbAYkTq0uDHbceOZmSgjY2JPH4b2i0XWKBfcr0BywpSqXPMCjoEkWtXfDRt7dP0J5l3mbgGle_wYOgG4HwQkxXkD8wqBd52-b2bQTjbUJdJ4dznxLL/s1600/239074_0413_SRT_32oz_Hammered_Copper_480x480.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="480" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtIrACTVU_VKaqRxQweKlbAYkTq0uDHbceOZmSgjY2JPH4b2i0XWKBfcr0BywpSqXPMCjoEkWtXfDRt7dP0J5l3mbgGle_wYOgG4HwQkxXkD8wqBd52-b2bQTjbUJdJ4dznxLL/s320/239074_0413_SRT_32oz_Hammered_Copper_480x480.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://www.rustoleum.com/product-catalog/consumer-brands/stops-rust/hammered/">Rust-Oleum Hammered Copper.</a></span></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghhc8apxDd6EUyfWMeylDbjW7WtleANkvE38ryH3k4jdAitNT3nvaoWkWlP33g4wBzgZ6QssRyjbiAF9cLuZj5sYlzyjjEPhURAC5bJWHUbofNpod1m_ypfUydsEX_5Oohl1Ma/s1600/IMG_3470.jpg" imageanchor="1"><br /><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghhc8apxDd6EUyfWMeylDbjW7WtleANkvE38ryH3k4jdAitNT3nvaoWkWlP33g4wBzgZ6QssRyjbiAF9cLuZj5sYlzyjjEPhURAC5bJWHUbofNpod1m_ypfUydsEX_5Oohl1Ma/s400/IMG_3470.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Step 3 - drill holes in the bottom of the trough. We used a drill bit that was less than 1/4" and we drilled a hole every 6 to 9 inches. Vacuum up the shavings. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfV-pvnSej1bEDDD7Gv6MGzlwhyphenhyphenjpBhsi7cIkTPNVJul7x6JieorLIP4_hv1ycVhiblj0XMMK0JRt0rAhPjlkymyr37NZdhtyZ4low7_C_xrXf0yPf9-OY0Db-ejgxpj0zwaXZ/s1600/IMG_3484.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfV-pvnSej1bEDDD7Gv6MGzlwhyphenhyphenjpBhsi7cIkTPNVJul7x6JieorLIP4_hv1ycVhiblj0XMMK0JRt0rAhPjlkymyr37NZdhtyZ4low7_C_xrXf0yPf9-OY0Db-ejgxpj0zwaXZ/s400/IMG_3484.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Step 4 - turn them over and cover the bottom of the trough with weed cloth to prevent the dirt from pouring out of the holes.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLgFhXJEwTBeDWtcUaqEK1sLSDBPVH-bwEqSx0kAniwabPVqCAUUSqjo5wBmXp3AkxF7KAXQSc42bDN39gZqdN4_ubzDhdMUa6BIuKz6MXYbPctofQxF4REl_gvW98MoHFq5-Z/s1600/IMG_3523.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLgFhXJEwTBeDWtcUaqEK1sLSDBPVH-bwEqSx0kAniwabPVqCAUUSqjo5wBmXp3AkxF7KAXQSc42bDN39gZqdN4_ubzDhdMUa6BIuKz6MXYbPctofQxF4REl_gvW98MoHFq5-Z/s400/IMG_3523.jpg" width="300" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Step 5 - insert irrigation tubing. There is a hole at the bottom of the trough that you can use to slide the irrigation tubing through. Use whatever irrigation system you like - just set it up before you add the dirt.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8qt-FK2Q-5ZLx4HBIEOqdB-vZqZuWB1eObaIu4roDMVxpm2_FNvyhBN9fKHSOuti9jGyvE3X_4yN5owmVBtojx5mysfekBmx9aXqvBtqRscAOcbmGnz8dS5KeeDd2ikoPZrVx/s1600/IMG_3527.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8qt-FK2Q-5ZLx4HBIEOqdB-vZqZuWB1eObaIu4roDMVxpm2_FNvyhBN9fKHSOuti9jGyvE3X_4yN5owmVBtojx5mysfekBmx9aXqvBtqRscAOcbmGnz8dS5KeeDd2ikoPZrVx/s400/IMG_3527.jpg" width="300" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Step 6 - add the dirt. It takes about a yard of compost per 3' x 6' trough. To that we mix in earthworm castings, Biochar, glacial rock dust, and mycorrhizae. We usually mix in some native dirt, but for these, we used all compost. See my husband's </span><b style="font-family: Arial, Helvetica, sans-serif;"><a href="https://foodsforlonglife.blogspot.com/2017/09/dougs-magic-dirt-formula-how-i-got-60.html">Magic Dirt Formula.</a></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Step 7 - finish your irrigation and plant your veggies!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9bWwOMvR7LLP5yDvrk2cT27LoPa2OQzXhaEkz07sZBxMWs6ZAW2ejbAaInwNhSJO2_t5IIsTaeOf58gkWqayV05SOJY6bDcScgPUeNU2iPswzvuJSFTCZ9XKGl5RtTVsOdSmC/s1600/IMG_3684.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9bWwOMvR7LLP5yDvrk2cT27LoPa2OQzXhaEkz07sZBxMWs6ZAW2ejbAaInwNhSJO2_t5IIsTaeOf58gkWqayV05SOJY6bDcScgPUeNU2iPswzvuJSFTCZ9XKGl5RtTVsOdSmC/s400/IMG_3684.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To prevent weeds, we also placed weed cloth over then entire garden area. We then covered it with about 6 1/2 tons of gravel.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTfKXccIy-X3uFmrO1F3nnyba-yyp9rGQQ5ppK_nH3tq9MeLBA6fx64gKUXUsR13qVogsGXAm8uhtYFWdH_BUvYfBzbWv8CQ_Xz7KgbTUjVmvsipaLfTzlQWc09z-3mWl_3PMr/s1600/IMG_3686.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTfKXccIy-X3uFmrO1F3nnyba-yyp9rGQQ5ppK_nH3tq9MeLBA6fx64gKUXUsR13qVogsGXAm8uhtYFWdH_BUvYfBzbWv8CQ_Xz7KgbTUjVmvsipaLfTzlQWc09z-3mWl_3PMr/s400/IMG_3686.jpg" width="300" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillGQg3cKVWFUovdRgxDJ2ucD9-w01jELAiFiI1Th4ft_DsyPajVCvf7Gt4yIZaZFDTO7yxwmEO7vEdn4Is-1mCu96pV_S91TSUb_eoLU7oH2764I7O1uEFXxpuyPec64gfal8/s1600/IMG_3769.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEillGQg3cKVWFUovdRgxDJ2ucD9-w01jELAiFiI1Th4ft_DsyPajVCvf7Gt4yIZaZFDTO7yxwmEO7vEdn4Is-1mCu96pV_S91TSUb_eoLU7oH2764I7O1uEFXxpuyPec64gfal8/s400/IMG_3769.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I also place a few ceramic pots filled with herbs and flowers around the garden area to give it some color.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrPt4MA3lvIYoiVHCthnyrw5mszlLvgosYNoqW4DIsRM0qbCINMqA7H5C_8bNbDNQqpgmVU-a_Kl3DIAx_mOk-Uej1H-QucMZpJ74hJ_Cnj9bDOhMZU_Yz_-2gZ9PS33jg5J83/s1600/IMG_3768.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrPt4MA3lvIYoiVHCthnyrw5mszlLvgosYNoqW4DIsRM0qbCINMqA7H5C_8bNbDNQqpgmVU-a_Kl3DIAx_mOk-Uej1H-QucMZpJ74hJ_Cnj9bDOhMZU_Yz_-2gZ9PS33jg5J83/s400/IMG_3768.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pots with rosemary, lemon thyme<br />and geraniums.</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Growing your own food is great! I take a basket out every morning and "shop" in my garden for our daily meals. If you have any room at all in your yard - even your front yard, put in some raised beds and start growing your food. Grass is a waste of water. We've ripped every inch of lawn out from our front and back yards which are now all covered in fruit trees and vegetable gardens. We also have a few acres of Pinot Noir plants which yielded 7 tons of grapes last year. I grew up in a small apartment in New York City and always had a dream of living in the country and farming. My dream became a reality 11 years ago when we moved to Sebastopol and turned 3 acres of dirt into our farm!</span><br />
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Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-72505379463862469592019-06-19T15:53:00.000-07:002019-06-19T15:53:19.516-07:00Grow Carrots Easily With Carrot Tape<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg50HI3QuZJt9p0SWkUGCaDDEsJcCjhqr5t5H1qv7FRZSDTbpLZIDKOZqKoSXxfoXzEJgOYIw3koINgg3-1L_W4NF-sINikalRrjje60Hj3t91Qa7NZu5IhkXGEEiQvpdphvd4T/s1600/IMG_3685.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg50HI3QuZJt9p0SWkUGCaDDEsJcCjhqr5t5H1qv7FRZSDTbpLZIDKOZqKoSXxfoXzEJgOYIw3koINgg3-1L_W4NF-sINikalRrjje60Hj3t91Qa7NZu5IhkXGEEiQvpdphvd4T/s400/IMG_3685.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Carrot tape makes it so much easier to plant those tiny seeds.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>, <a href="https://www.pinterest.com/joanne2723/">Pinterest </a>and IG</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Those Tiny Tiny Seeds!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Carrot seeds are so tiny. When I try planting an entire row of them, they almost always get washed away with the first watering. After a few bad carrot experiences, I finally gave up. But this year, I discovered carrot tape and it's working like a charm.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The tape holds the tiny seeds and you just plant a row of tape, 1/4" down, in rows a foot apart. Now I will say that they put too many seeds on the tape which makes them hard to thin, so I took a tweezer and carefully removed some of the seeds before planting. Every seed came up!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgr8Ly7nHCcOFc5RDm_y5d5YjhyphenhyphenNj0qIBUiO5K6TEGIkzIj098VTOw4qIlk4ODRQCwBj8YmoHeGeT7PaFSTL6ikaba93_cHE6kOv9QYsWCuPnHh07J6fVWhJITdI-MADgQ4y6u/s1600/IMG_3649.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1083" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgr8Ly7nHCcOFc5RDm_y5d5YjhyphenhyphenNj0qIBUiO5K6TEGIkzIj098VTOw4qIlk4ODRQCwBj8YmoHeGeT7PaFSTL6ikaba93_cHE6kOv9QYsWCuPnHh07J6fVWhJITdI-MADgQ4y6u/s400/IMG_3649.jpg" width="270" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><b><a href="https://www.gurneys.com/search?keyword=carrot%20tape">Gurney's</a></b> offers 8 types of carrot tapes.</span></td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4_mKyPpgsZs0QOiLN6MvR69IJx4Ph5V0E0byMFd07aO9svOXOVnCfegcxqxTb2vcT45WNLS2ff6_KjMOzJC2bKa5LHW900DXwlVgXr-bc-GqJmURDWfjCb2-rjCSj2Z1qs3CL/s1600/IMG_3644.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1147" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4_mKyPpgsZs0QOiLN6MvR69IJx4Ph5V0E0byMFd07aO9svOXOVnCfegcxqxTb2vcT45WNLS2ff6_KjMOzJC2bKa5LHW900DXwlVgXr-bc-GqJmURDWfjCb2-rjCSj2Z1qs3CL/s400/IMG_3644.jpg" width="286" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Plant the tape 1/4" down in the soil.<br />Water them well and thin if necessary after they sprout.</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRZ0_YiMtnYkh0dRmlKIoDXbU33F2NJYTbtG0PSSWR2lUtNi7i_hpPehbngWiOlak5zLJrmw93K31ep-rC77i7l3e52nkVbHNALKU2sUkV1BxiwyU7l54zWJUhQHUARFGQIP0k/s1600/IMG_3694.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRZ0_YiMtnYkh0dRmlKIoDXbU33F2NJYTbtG0PSSWR2lUtNi7i_hpPehbngWiOlak5zLJrmw93K31ep-rC77i7l3e52nkVbHNALKU2sUkV1BxiwyU7l54zWJUhQHUARFGQIP0k/s400/IMG_3694.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This is <a href="https://www.gurneys.com/product/envy_hybrid_carrot_">Gurney's Envy Hybrid Carrot</a>, 10" to 12" long</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Some of the seeds come in a 12"x12" seed mat but I haven't tried that one yet.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFegwcFHnbkl76R7YwT9QAbfx_xO00KsGtz6UXhYvU_s-eufV9zLxWy4X26lE5wc1biWCmm4Oqi2WxG0aA4i3vjf7QBJ7KzVcMFHTCIdNlcHNqUHt3zto5togC-sdco3kb1B43/s1600/04500A_SM1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="475" data-original-width="475" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFegwcFHnbkl76R7YwT9QAbfx_xO00KsGtz6UXhYvU_s-eufV9zLxWy4X26lE5wc1biWCmm4Oqi2WxG0aA4i3vjf7QBJ7KzVcMFHTCIdNlcHNqUHt3zto5togC-sdco3kb1B43/s400/04500A_SM1.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This is the seed map for <a href="https://www.gurneys.com/product/yaya_hybrid_carrot">Gurney's Yaya hybrid carrot.</a></span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-79875823870576945792019-05-08T14:57:00.000-07:002019-05-08T14:57:26.954-07:00A Great Alternative To Single Use Plastic BagsExtend The Life Of Your Produce<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMLKgCkIM1wG9UcA0oyovFQ_7yFYiMMv4-nrNuTJGLfgyPsEjTfG3vNucq4Cjt_H4N5wtizvomwLI46a3euFT3hzFzAtzI3FgHuTmrLqtJxze1j9HhtHGVXTt4_lnrAxCJJQ-d/s1600/IMG_3476.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMLKgCkIM1wG9UcA0oyovFQ_7yFYiMMv4-nrNuTJGLfgyPsEjTfG3vNucq4Cjt_H4N5wtizvomwLI46a3euFT3hzFzAtzI3FgHuTmrLqtJxze1j9HhtHGVXTt4_lnrAxCJJQ-d/s400/IMG_3476.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">These mesh bags are a great substitute for plastic bags!<br /><br />Follow Foods For Long Life on <a href="https://www.pinterest.com/joanne2723/">Pinterest</a> and <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">With Earth Day behind us, we've been reminded by countless media sources of the many ways we are hurting our planet. And despite knowing how the millions of tons of plastic are in our rivers, oceans, well - just everywhere, it's still often a necessary evil when we are in the grocery store with a fist full of green beans, to grab one of those little plastic bags that conveniently hang on a roll in the produce section.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I am a sucker for Instagram ads. Recently I saw a little video about these mesh bags that you could use to hold your produce instead of using single-use plastic bags. I immediately purchased a set and had to spread the word about this product. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Although I'm sure if you look around, there are a number of similar products, but this one is a good one. It comes in a set of 12 bags in three different sizes.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilY9dwEe2jinE2wraLbXm0DdzTtoJtusH7Z5QiFVp4k01O8OhVtFOdJrGXjv-7GikaRtyF0JKUEUWQfjs8Ju_ev0zFUq8I9mVQKYg2s1Psh9PJJVLV3TTO20GNvj3qW6Vtfv2o/s1600/IMG_3447.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilY9dwEe2jinE2wraLbXm0DdzTtoJtusH7Z5QiFVp4k01O8OhVtFOdJrGXjv-7GikaRtyF0JKUEUWQfjs8Ju_ev0zFUq8I9mVQKYg2s1Psh9PJJVLV3TTO20GNvj3qW6Vtfv2o/s320/IMG_3447.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.amazon.com/gp/product/B072QY85XN?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B072QY85XN">BB Brotrade MPB12 Reusable mesh bags</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">The set contains 3 large (17" x 12"), 6 medium (14" x 12") and 3 small (8" x 12") reusable produce bags. It's a nice selection of sizes able to fit large heads of lettuce down to a few bell peppers. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMkPwW36BMkwv-ZfnE3k7FvrhoYh-QvXdYYZTcv7tn5E1mEknbawoW3TldSeq-rWPkv_kS5PUYdq_XFQYdZqLAHw5dqcDlBqZ9fnMp440fYNREJUl_f4x4iWeObK7YHGOL9yFE/s1600/IMG_3462.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMkPwW36BMkwv-ZfnE3k7FvrhoYh-QvXdYYZTcv7tn5E1mEknbawoW3TldSeq-rWPkv_kS5PUYdq_XFQYdZqLAHw5dqcDlBqZ9fnMp440fYNREJUl_f4x4iWeObK7YHGOL9yFE/s400/IMG_3462.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">The large size easily fits a big head of lettuce.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Besides being good to the planet, these bags keep the produce fresher, especially when storing vegetables that release moisture and get soggy and moldy in a plastic bag, like zucchini. The mesh allows the veggies to breathe and they seem to stay fresh longer. I especially love the way they store mushrooms!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Tips on Using </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Wash the bags before using them. They have somewhat of a chemical odor that completely washes away after one good washing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* Always keep them in your reusable grocery bags in the trunk of your car so you never forget bringing them to the store.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* They don't need to be washed after every use but after a few uses, it's a good idea to throw them back in the washer.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* Although they come in smaller quantities, I find that I easily use all 12 since I use them to store the vegetables in the refrigerator until they are used up. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* The have weight to them so in order not to get charged for it, tell the checkout clerk to delete the TARE weight which is listed on each bag. I've never had a checkout clerk mind doing this or not understand what I meant.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwSPbfGssg7pEQXItkNUadE-Hvcd81zFk7WGa3jbek-fWNRm9BNm0wLaCxUsh-dCUxtN0dIeWsiOttpxJ3leqFEphxzIIIHFc6ztu3xFKBAO22VEHUWeRxeNtA6ofr5OfnN-SJ/s1600/IMG_3477.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwSPbfGssg7pEQXItkNUadE-Hvcd81zFk7WGa3jbek-fWNRm9BNm0wLaCxUsh-dCUxtN0dIeWsiOttpxJ3leqFEphxzIIIHFc6ztu3xFKBAO22VEHUWeRxeNtA6ofr5OfnN-SJ/s400/IMG_3477.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">The TARE weight is listed on each bag.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"> The name of the bags is <a href="https://www.amazon.com/gp/product/B072QY85XN?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B072QY85XN">BB Brotrade MPB12 Reusable Mesh Produce Bags Premium (Set of 12 PCS).</a></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu96AnxbNJSJKIIyE3nAUNAyhcSmPftaSlII71a2W-wDOIxL7GSCYwStPUUioQ9Nd8hqHHcnet5cX6x6cFMoI8jjhW_SaT5_pgUXt_IsNw5BPZH_nRm2L4YoaUQt-7M8pWIh1D/s1600/BBbrotrade.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu96AnxbNJSJKIIyE3nAUNAyhcSmPftaSlII71a2W-wDOIxL7GSCYwStPUUioQ9Nd8hqHHcnet5cX6x6cFMoI8jjhW_SaT5_pgUXt_IsNw5BPZH_nRm2L4YoaUQt-7M8pWIh1D/s400/BBbrotrade.jpg" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-89703715002148573192019-04-23T09:00:00.000-07:002019-04-23T11:07:36.162-07:00Alternative Approaches For Treating AnxietyTakeaways From The 2019 Integrative Mental Health Conference <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglwFBL0AJDnDMH6rigCA_N99K5EClOpBukR5Vu49BtHwStOwnO09saODL1pB-jhaw87LS567HEcVH0jvIzQ0jhyphenhyphenYXL6wWG6XwD5t7M_dF3KNWbmLXLGz3C45gOvGoLON_PHpkb/s1600/integrative+mental+health+conference.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglwFBL0AJDnDMH6rigCA_N99K5EClOpBukR5Vu49BtHwStOwnO09saODL1pB-jhaw87LS567HEcVH0jvIzQ0jhyphenhyphenYXL6wWG6XwD5t7M_dF3KNWbmLXLGz3C45gOvGoLON_PHpkb/s400/integrative+mental+health+conference.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">2019 Integrative Mental Health Conferennce - San Francisco<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a></span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Treating Anxiety</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">40 million American adults suffer from anxiety disorders and many are taking a class of drugs known as benzodiazepines which include Xanax, Klonopin, Valium, and Ativan. These drugs are addictive and dangerous. There is a risk of respiratory depression that can cause overdose, especially when taken with opioids or alcohol. Discontinuing their use can cause severe withdrawal symptoms, such as seizures. Their usage can also lead to falls and cognitive decline. </span><span style="font-family: Arial, Helvetica, sans-serif;">Most importantly, these drugs do not work in the long term. Studies have shown that after just 8 weeks, those on Xanax had worse anxiety than those who took a placebo. (Occasionally</span><span style="font-family: Arial, Helvetica, sans-serif;"> benzodiazepines are prescribed to treat depression, however research has shown that people with a predisposition to depression are likely to have increased levels of depression after using benzodiazepines.)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Besides benzodiazepines, certain SSRI anti-depressants such as Prozac, Zoloft, Paxil, Celexa, Lexapro, and others are used to treat anxiety but provide little benefit in relieving anxiety symptoms and come with their own side effects such as headache, nausea, agitation, weight gain and sexual problems. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The poor efficacy and terrible side effects of these commonly prescribed drugs have not gone unnoticed by the medical professionals themselves. I attended the 2019 Integrative Mental Health Conference in San Francisco last week. There I sat with 900 frustrated psychiatrists and other mental health workers, all of whom feel that conventional medicine has let them and their patients down. This conference focused mainly on alternative methods on dealing with things such as anxiety, depression, epilepsy, Alzheimer's and more. Today I will share what I learned about anxiety. More to come on the others in future blog posts.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>What is Anxiety?</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Anxiety disorders are characterized by fear, excessive nervousness, apprehension, and worry that is out of proportion to the actual danger. OCD (obsessive-compulsive disorder), PTSD (post-traumatic stress disorder), panic disorder, and phobias are examples of anxiety disorders. Symptoms include:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Nervousness</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Tension</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Panic</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* A sense of doom</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Increased heart rate</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Fatique</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Sweating</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Trouble concentrating </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Victoria Maizes</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dr. Maizes is a Professor of Medicine, Family Medicine and Public Health at the University of Arizona Center for Integrative Medicine. Here are some things she said about anxiety.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Many anxiety symptoms actually can be a result of something else and must first be ruled out. For example, anxiety can actually be hypo-thyroid or hyperthyroidism. Or various heart ailments such as congestive heart failure, cardiac arrhythmias, or chronic obstructive pulmonary disease. These symptoms can also be a result from lead toxicity or pesticide exposure, or even vitamin B12 deficiency. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Unexpected side effects from many medications also can cause anxiety symptoms like beta agonists, corticosteroids, thyroid hormones, oral contraceptives, ADHD drugs, or OTC medications that contain lots of caffeine. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Many beverages like coffee, tea, soda, energy drinks, and other highly caffeinated drinks can cause symptoms that also mimic anxiety.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So it's important the these other things are ruled out before getting treated for anxiety. Unfortunately, many doctors will just quickly write out a prescription for their favorite benzodiazepine before ruling out the plethora of things that can cause similar symptoms.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>What to do Besides Take Drugs?</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Cognitive Behavioral Therapy (CBT)</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">People with anxiety tend to castrostrophize negative events and have a low tolerance for uncertainty. With CBT, a person is taught to use skills that encourage evidence-based thinking. For example, ask yourself, "how likely is the thing that I am worried about will actually happen?" For example, I have great anxiety about driving. I've been in 4 car accidents, even though I wasn't even driving in any of them. I visualize cars coming at me and hear crashing sounds. But I should ask myself how likely is it that this is really going to happen each time I get into a car? </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Lin-Manuel Miranda had wonderful advice when he said: </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">"Your mind is yours alone. Do what it takes to make yourself comfy.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Draw the blinds, kick out unwelcome guests. Make it your home."</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Physical Activity</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">One of the best ways to deal with anxiety is through exercise as it increases the availability of neurotransmitters such as serotonin and dopamine. Exercise also positively effects the body's main central stress response system called the hypothalamic pituitary adrenal axis (HPA.) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Studies have shown reduction of stress from:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Aerobic exercise (Zumba is my favorite)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Yoga</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Tai Chi</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Shinrin-Yoku (Forest Bathing)</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Walking in nature is a proven way to reduce anxiety. Walking in nature reduces cortisol levels and lowers heart rate. What is remarkable is that as little as 5 minutes a day effectively reduces anxiety! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Getting in touch with nature, in any way, is soothing. My daughter-in-law, Karina Aldredge, created the popular Instagram, <i>Sacredelements </i>which, through pictures and videos, reminds her 87,000+ followers to connect daily with the beauty that surrounds them.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Mindfulness</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Meditation can help reduce anxiety. Basically, it is just paying attention, non-judgmentally, to the present moment. There are many types of meditations including Guided Imagery. There are many free guided imagery meditations available on the web and countless books, utube videos, DVDs and other sources of information on various meditative practices. You need to find one that works well for you.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b> Zen Proverb</b>: </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> "You should sit in meditation for 20 minutes every day </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> - unless you are too busy; then you should sit for an hour."</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Relaxing Breath</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Everyone should do this!! It's a simple breathing exercise that Dr. Weil taught me years ago and it's very effective for anxiety. This exercise tones your parasympathetic nervous system (which can slow your heart rate and lower your blood pressure after the sympathetic nervous system has activated the fight or flight response.)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">This only takes 45 seconds and should be done twice a day. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Place the tip of your tongue against the ridge on the roof of your mouth</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> * Exhale completely through your mouth</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> 1. Inhale deeply through your nose to a count of 4</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> 2. Hold your breath for a count of 7</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> 3. Exhale through your mouth to a count of 8</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"> 4. Repeat 1, 2, 3, for a total of 4 breaths</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> <b>Diet</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Although Dr. Maizes didn't spend a lot of time on diet, here are some recommendations from her as well as other sources like the Mayo Clinic.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* It's important to keep your blood sugar stable so make sure your meals, especially breakfast, contain some protein.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Eat complex carbohydrates like oatmeal, quinoa, whole-grain breads and cereals. Carbohydrates increase the amount of serotonin in your brain which can calm you. But stay away from simple carbs like sugary foods and drinks.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Stay hydrated and drink lots of water. Dehydration can affect your mood.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Limit alcohol. Although it can have an immediate calming effect, it can later make you edgy and interfere with your sleep.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Limit or avoid caffeine. It can make you jittery and nervous and interfere with sleep.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Check for food sensitivities. Certain foods or food additives can cause irritability or anxiety.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Eat healthy, balanced meals that include fresh fruits, vegetables, high omega-3 foods such as salmon, and fermented foods for a healthy microbiome.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Sleep</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sleep is critical to our mental health. Dr. Maizes says, "No one can GO to sleep. One must LET GO to sleep." </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Of course she recommended the usual suspects: </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Limit caffeine</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Reduce light exposure</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Supplements and Herbs</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Certain supplements show promise in helping anxiety, especially high dose vitamin B. Whereas omega-3 and inositol also show promise, the dosages in the study seem prohibitive to me. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Kava Kava studies showed supplements of this herb helped with anxiety associated with menopause and with benzodiazepine withdrawal. It is available in tea for but do not pour water over the tea bag as it will deactivate the kava kava. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Chamomile is another herb that can be enjoyed as a tea or capsule that helps with mild to moderate anxiety.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Vaporized lavender when used in aromatherapy generates the terpene linalool which can trigger a relaxing effect by directly stimulating olfactory sensory neurons.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Adaptogens are herbs used to help the body adapt to stress and make it more resilient. There were several mentioned that helped reduce anxiety:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Rhodiola is widely used to alleviate anxiety, depression, and insomnia. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Ashwaganda</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Holy Basil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Asian and American Ginseng</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Siberian Ginseng</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Acupuncture</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I am a big fan of acupuncture but it's important to find a skilled practitioner. Studies have shown acupuncture can have a substantial positive effect in reducing anxiety.</span><br />
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<br />Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-73622891379689720132019-04-01T09:00:00.000-07:002019-04-01T09:00:08.824-07:00Another Wonderful Non-Dairy Milk AlternativeUnsweetened RippleRipple Chia Pudding and Ripple Smoothie Recipes<div class="separator" style="clear: both; text-align: center;">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLBHi64-FW5j7l81-PIkm-4acHblivjS03OYgGR5l-BRBn_mxFgU2jsEFytKxQrTcgZspRx26zIxCLZ30I9SNSvfd3akEz4b4ZdaF5IcPR5jBuk8QezRUFeY-EJp2auVi2TlvH/s1600/Ripple.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="826" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLBHi64-FW5j7l81-PIkm-4acHblivjS03OYgGR5l-BRBn_mxFgU2jsEFytKxQrTcgZspRx26zIxCLZ30I9SNSvfd3akEz4b4ZdaF5IcPR5jBuk8QezRUFeY-EJp2auVi2TlvH/s400/Ripple.jpg" width="206" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Creamy, delicious, vegan and high in protein.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Doug and I haven't had dairy milk in over 25 years. And in the past 25 years we've tried every non-dairy milk on the market - Rice milk, soy milk, almond milk, cashew milk, oat milk, hemp milk, coconut milk and probably a few more I can't recall. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I must admit, I love soy milk. I even have a <a href="https://foodsforlonglife.blogspot.com/2011/03/make-your-own-soy-milk-review-of.html">soy milk maker </a>and used to make my own from organic soy beans. And I adored the <a href="https://foodsforlonglife.blogspot.com/2015/03/make-thick-creamy-vegan-yogurt-with.html">soy yogurt I was able to make in my Instant Pot</a>. But then I found that my thyroid was a bit sluggish and my naturopath told me to avoid soy since it's a goitrogen and can interfere with the absorption of thyroid hormone. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Other favorites were hemp milk, due to its omega-3 content, and almond milk, because of its taste and low calorie content. I also like to <a href="https://foodsforlonglife.blogspot.com/2010/03/make-your-own-raw-fortified-almond-milk.html">make my own almond milk</a>, which is quite easy. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Recently my friends Marcia and Bob introduced me to Ripple. I laughed when I heard the name because in the late 1960's, when I was in college, Ripple was a cheap, fortified wine that was very popular. I once had a Ripple party and we managed to line the entire perimeter of my small studio apartment with empty Ripple bottles - I don't remember much else about the party so I probably had my share.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvxzpL2SKUw2ZTfmGL1wOgHuH88NOj8HXCwXugt6z2tNiyja5DKV6VmeUaDfGT8N3eamWHLzxHzRJ3DI5Fqk8b5xbMe8XuTOaeZCXTMVmmybZbo-JOz-hu3tRJW46C9kA9BcOp/s1600/Ripple_bottle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="240" data-original-width="180" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvxzpL2SKUw2ZTfmGL1wOgHuH88NOj8HXCwXugt6z2tNiyja5DKV6VmeUaDfGT8N3eamWHLzxHzRJ3DI5Fqk8b5xbMe8XuTOaeZCXTMVmmybZbo-JOz-hu3tRJW46C9kA9BcOp/s320/Ripple_bottle.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Cheap Ripple wine, circa 1960-1970</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ripple Non-Dairy Milk</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Ripple is made from peas. For me, it seems like it's the non-dairy milk most similar to the consistency and richness of soy milk. It's vegan, lactose free, nut free, soy free, and gluten free. Although it's not certified organic, it is GMO free. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's what I love about it:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* It's creamy and delicious, not watery like some non-dairy milks</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* It's dairy and lactose free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* It doesn't contain nuts, soy or gluten. Nuts aren't a problem for me but they are for several of my friends and now I don't have to worry about using this in a recipe</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* It contains 8 g of plant protein per serving</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* It even has 32mg of DHA omega 3</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* The unsweetened has 0 sugar and 0 carbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* It uses 98.5% less water than dairy milk and 96% less water than almond milk during manufacturing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">What I don't love about it:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Although it's non-GMO, I wish it were organic. There's a big writeup in their <a href="https://www.ripplefoods.com/faqs/">FAQs</a> that explains their reasoning.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* I don't love that it contains omega-6 rich sunflower oil as I try to avoid these inflammatory oils.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* Although some people like their non-dairy milk to have added calcium, I don't. A cup of Ripple contains 450mg of calcium per cup and no magnesium. This is an issue for me for three reasons: First, that's a LOT of calcium - I think people take too much of it. Second, calcium should be balanced 2:1 with magnesium and this is not. Third, if you are taking thyroid medication, you cannot take a calcium supplement for at least 4 hours. Since most people take their thyroid meds first thing in the morning, they will not be able to use Ripple or any other beverage that is heavily fortified with calcium in their morning smoothie or coffee. This is a bummer for me. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">All this said, I love this stuff. It makes an amazing smoothie (which I have in the afternoon) and a very creamy chia pudding.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Strawberry Banana Oatmeal Smoothie with Ripple</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vegan, Dairy and Gluten Free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">[Makes 2 Servings]</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Requires a high speed blender</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ingredients</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 1/2 cups cold Ripple unsweetened non-dairy milk</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 frozen banana</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/3 cup uncooked rolled oats</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 cup sliced strawberries</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 packet stevia</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Directions</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Place all the ingredients in a high speed blender and process until smooth. Serve immediately. </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Creamy strawberry banana oatmeal smoothie </span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Chia Pudding with Ripple</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vegan, Dairy and Gluten Free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">[Makes Six (1/2-Cup) Servings]</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Requires a high speed blender and a 1-quart container</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Allow 1 1/2 days for soaking and thickening</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ingredients</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 Medjool dates, pits removed</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 cups unsweetened Ripple non-dairy milk</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 teaspoon cinnamon or to taste</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 teaspoon vanilla or to taste</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 or 2 packets stevia</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 cup raw chia seeds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Directions</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Coarsely chop the dates and soak in the milk for 2 hours.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Place the soaked dates, milk, cinnamon, vanilla and stevia in the blender. Blend until smooth.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Pour the blended liquid in a 1-quart container. Stir in the chia seeds. Stir vigorously for 1 minute. Let the mixture sit for another 15 minutes and stir again vigorously until the chia seeds are well blended and separated. You may need to do this again a few times as the chia seeds have a tendency to clump.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Cover the container and place in the refrigerator for at least 24 hours to allow the chia seeds to absorb the liquid. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Serve alone or with fresh fruit. I love it with fresh strawberries or mango.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnJwksuSB94SK0iD5Tmcq8KFHyexUnVpbJZ7eLh_ph48JaCSLS6NUZNqAtUy8MpvBssHsajNS7VD3Z1c2hwqYCFBVXRUDXVIxZW8d30eX5KiVWQIhFvwgboHAv-ulcqA2O-HIq/s1600/Ripple+chia+pudding.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1457" data-original-width="1600" height="363" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnJwksuSB94SK0iD5Tmcq8KFHyexUnVpbJZ7eLh_ph48JaCSLS6NUZNqAtUy8MpvBssHsajNS7VD3Z1c2hwqYCFBVXRUDXVIxZW8d30eX5KiVWQIhFvwgboHAv-ulcqA2O-HIq/s400/Ripple+chia+pudding.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Delicious chia seed pudding with strawberries</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ripple comes in other flavors: Original, Vanilla, Unsweetened Vanilla, and Chocolate.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">You can make the smoothie or the chia pudding using any of these flavors.</span><br />
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<br />Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-9877317408961051662019-03-25T09:00:00.000-07:002019-03-25T09:00:02.611-07:00Beautiful, Exotic Romanesco Easy To Roast <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBdY3uwnPhZCHOD2FO6xyYAVHfQ_hFx6ACqL-NfVFtjUP4FZomrIFQ1Uo_YJqSvKRiP8alg6Sgqu_bjUvzQA9ZKV33QiTSKTH4WUyUaUtpgUXPfl_q6JtFYzX73yVT1YZSpPJu/s1600/IMG_3276.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1453" data-original-width="1600" height="362" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBdY3uwnPhZCHOD2FO6xyYAVHfQ_hFx6ACqL-NfVFtjUP4FZomrIFQ1Uo_YJqSvKRiP8alg6Sgqu_bjUvzQA9ZKV33QiTSKTH4WUyUaUtpgUXPfl_q6JtFYzX73yVT1YZSpPJu/s400/IMG_3276.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Romanesco is almost too beautiful to eat.</span></td></tr>
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<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I Instagrammed this picture last week and several of my east coast relatives asked, "what the heck is that?" So I guess these gorgeous veggies aren't too common. Luckily, they are readily available in our local markets here in Sonoma county. Although people compare them mostly to cauliflower, their taste is far more delicate.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">For some reason, I've recently become obsessed with this tasty vegetable and have been preparing them at least twice a week for the past month - always roasting them with a drizzle of olive oil and a sprinkling of spices. So simple, yet incredibly flavorful with just the right amount of crunch.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Here's how I prepare them (and although I say 4 servings, Doug and I polish off the entire head by ourselves.)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> * * * *</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Roasted Romanesco</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Vegan, Dairy and Gluten Free</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">[4 servings]</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>REQUIREMENTS</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Shallow baking pan with parchment (parchment is optional and just helps with cleanup.)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>INGREDIENTS</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 head Romanesco</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 1/2 tablespoons extra virgin olive oil</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Salt, pepper and garlic powder to taste</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Wedge of lemon (optional)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>DIRECTIONS</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Heat the oven to 400 degrees F. Line a shallow baking pan with parchment.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Break up the Romanesco into small pieces. Cut the larger pieces in half.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQXTTVXWm2DQTwOklb69ntlXB9dXyQSL1exXsqNiJCHYx72BhgIn3gP165gr9GQmay9C762aXI0CW6b6Bhl7uuRw20lVUcd96UMne8cglQXlq1WmYqpdV37-5sfpDvM1_06rpQ/s1600/IMG_3278.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1180" data-original-width="1600" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQXTTVXWm2DQTwOklb69ntlXB9dXyQSL1exXsqNiJCHYx72BhgIn3gP165gr9GQmay9C762aXI0CW6b6Bhl7uuRw20lVUcd96UMne8cglQXlq1WmYqpdV37-5sfpDvM1_06rpQ/s400/IMG_3278.jpg" width="400" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Place on the pan and drizzle with olive oil. Toss until the pieces are coated evenly with the oil. Then, sprinkle salt, pepper, and garlic powder to taste.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsl_dMPqP75vzGmvs99eOQCP6gYMUW83HiaofWZowTJGuXtlMtHEdyxPOuBm80mlMhZU19a5fxHH4dXQT4ULs9kZ4OPROzRzoJ6ygGFq5AQi12tWzv4HfHdD8XAzIwifDs4IA3/s1600/IMG_3319.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsl_dMPqP75vzGmvs99eOQCP6gYMUW83HiaofWZowTJGuXtlMtHEdyxPOuBm80mlMhZU19a5fxHH4dXQT4ULs9kZ4OPROzRzoJ6ygGFq5AQi12tWzv4HfHdD8XAzIwifDs4IA3/s400/IMG_3319.jpg" width="400" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Roast in the oven for 30 to 35 minutes until browned and easily pierced with a fork. Stir midway through cooking.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Remove from the oven and squeeze the wedge of lemon over the roasted Romanesco and serve immediately.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwcH_nIlurSNF-EkAwgTLtkWBjxWKx-1cmMxjJ9Emg8W3lb0SRGjvmj-PoaFKnYZOLC94cppW5H0wmahyphenhyphenb8U2R2ZCm9vTrojK-4YvEmhdwJbZJcupRcvTcyFhwXPCajOXmCkNE/s1600/IMG_3322.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwcH_nIlurSNF-EkAwgTLtkWBjxWKx-1cmMxjJ9Emg8W3lb0SRGjvmj-PoaFKnYZOLC94cppW5H0wmahyphenhyphenb8U2R2ZCm9vTrojK-4YvEmhdwJbZJcupRcvTcyFhwXPCajOXmCkNE/s400/IMG_3322.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Enjoy!!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-83180239739065871472018-11-30T11:28:00.000-08:002018-11-30T11:28:36.129-08:00Dehydrate Your Persimmons For Winter Storage<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD9FJmKnR0UOsN75XuON3flF0Z9oEJcIZ0Bc_d3DlemwAmyAeTplGdwDW7fqRJp9mfHsXMjb1L_fXwaXwuu59MFca1eyz17V9LXTNOHt4F6xtSmSMEsl1M3McRQygTWD7bBN00/s1600/IMG_3077.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD9FJmKnR0UOsN75XuON3flF0Z9oEJcIZ0Bc_d3DlemwAmyAeTplGdwDW7fqRJp9mfHsXMjb1L_fXwaXwuu59MFca1eyz17V9LXTNOHt4F6xtSmSMEsl1M3McRQygTWD7bBN00/s400/IMG_3077.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Dried persimmons make a great snack.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Fuju Persimmons</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We have two Fuju persimmon trees and this year both of them really produced. The thing I love about Fuju persimmons is that you can eat them firm, like an apple or pear. They aren't as good when they get too soft so when that happens, I dehydrate them. Dried persimmons make a wonderful snack.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfVbgz8a9FCbYfO9pIpBQLGzc8XyrRnvUi7EnLYVvSC5PwqoZXQXjTpbsEzHAIYJlywBeFF8YB5ofhimnlvmwHE-v56rdhaksnn3CoVYpAet4N4yyuccKc9fnJWh7rKl6gd3IQ/s1600/56348667525__253B87C3-C993-4589-8808-2A1908E7DC4A.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfVbgz8a9FCbYfO9pIpBQLGzc8XyrRnvUi7EnLYVvSC5PwqoZXQXjTpbsEzHAIYJlywBeFF8YB5ofhimnlvmwHE-v56rdhaksnn3CoVYpAet4N4yyuccKc9fnJWh7rKl6gd3IQ/s400/56348667525__253B87C3-C993-4589-8808-2A1908E7DC4A.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">You can see that we had way too many to eat. <br />And this is after we gave lots of them away!</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Dehydrating Persimmons</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I like to peel mine but many people leave the skin on.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Place the peeled and sliced persimmons on the non-stick teflon dehydrator sheets. If you leave the skin on, you can just cut them horizontally in circles. I like mine peeled and cut into thin wedges as seen in the picture below.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRtbDSXeDQD0gnLMrLHR17oBHj8lKtUR8JRH9OTQOoXnzrU72fRj2bFKiWvaUYt9Ji-W5pNRu6IvDE3yzCQldJrVfZRkWIQTVcSV-zOgGwVd1HOk-RGDgtJiXKSXle7Gzch17S/s1600/IMG_3072.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRtbDSXeDQD0gnLMrLHR17oBHj8lKtUR8JRH9OTQOoXnzrU72fRj2bFKiWvaUYt9Ji-W5pNRu6IvDE3yzCQldJrVfZRkWIQTVcSV-zOgGwVd1HOk-RGDgtJiXKSXle7Gzch17S/s400/IMG_3072.jpg" width="300" /></a></td></tr>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJhomFhHYZ3Ihy0oagPuT83zk0S33oAl6dtkqMg4_AGqZZsH4f1ItZmUYRumaehqKwQemvDGSnZLz8Y26PFTsBPsNmKytQUxqk8tca1Z1V42BXZ06A1AFZr-NRnJN-l7rXlmz/s1600/IMG_3073.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJhomFhHYZ3Ihy0oagPuT83zk0S33oAl6dtkqMg4_AGqZZsH4f1ItZmUYRumaehqKwQemvDGSnZLz8Y26PFTsBPsNmKytQUxqk8tca1Z1V42BXZ06A1AFZr-NRnJN-l7rXlmz/s400/IMG_3073.jpg" width="300" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Spread the persimmons on your dehydrator's teflon sheets on the trays. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Place the trays in your dehydrator. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We have a <a href="https://www.amazon.com/Excalibur-3526TB-Dehydrator-Temperature-Automatic/dp/B008OKI8GG/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=fc9bed9d39cb8cd9907ce9e342a2eb96&creativeASIN=B008OKI8GG">5-tray Excalibur Dehydrator</a> which we really like.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMne_xXZEL480lw9A9PQcbpF_7OC4rp9_MfnbVsz_sgY9IsFNhnHJ2zqvQZYPzUBPeVsNVV3X1nZb257H-kDUMsCsBA_dQbJeADzO9IM8rUjyuczk6hrRpofRGpSPRZR49mq6U/s1600/Excalibur.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMne_xXZEL480lw9A9PQcbpF_7OC4rp9_MfnbVsz_sgY9IsFNhnHJ2zqvQZYPzUBPeVsNVV3X1nZb257H-kDUMsCsBA_dQbJeADzO9IM8rUjyuczk6hrRpofRGpSPRZR49mq6U/s400/Excalibur.jpg" width="400" /></a></td></tr>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wt5-O1NjGBA3pIZ-DvMcXasfMaXVt5svm2_4qzvR4rJibvmoeW5J6xpLWVDKD9RlMcyVPo3j_oLlHsx9pEj7hoD2lTdwn4PR6N5308WkUXjen9Yf0aHSgtNr2zAPjjgRN1-8/s1600/IMG_3074.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-wt5-O1NjGBA3pIZ-DvMcXasfMaXVt5svm2_4qzvR4rJibvmoeW5J6xpLWVDKD9RlMcyVPo3j_oLlHsx9pEj7hoD2lTdwn4PR6N5308WkUXjen9Yf0aHSgtNr2zAPjjgRN1-8/s400/IMG_3074.jpg" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Dehydrating temperature will depend on what's important to you. If you want them to be "raw", and retain their living enzymes, you can dehydrate them at 115 degrees F. This will take 24 hours. You can cut the time if you raise the temperature to 125 or higher.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Dry at 115 to 125 until they are somewhat dry on top and start to pull up from the teflon sheets (about 10 hours). At that point, turn them over, remove the teflon sheets and place the persimmons directly on the mesh sheets. Dry another 10 to 12 hours until they are dry but still a bit pliable. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8s6okz-8tsfbtnM2cY_70w06w2jfHV60gTn1zo1IEYLhR7nuDtH9Vm4lG4Fq021L2R-wAVH4LvDB_se5w4Wsr63VxOc4xMQqj2F6U5IsWrcjqTzfI95JkDk-hmYtJI1Afwcbl/s1600/IMG_3076.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8s6okz-8tsfbtnM2cY_70w06w2jfHV60gTn1zo1IEYLhR7nuDtH9Vm4lG4Fq021L2R-wAVH4LvDB_se5w4Wsr63VxOc4xMQqj2F6U5IsWrcjqTzfI95JkDk-hmYtJI1Afwcbl/s400/IMG_3076.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Remove when dry but still a bit pliable.</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPh0IIvd7d6LwyNKkkxAX62QK7lbJcmfRuZrsipsOrrfVEqiYWYq-SC1L1um_8ATVzenIusuYSQchtB7piQgw_8KHqyGBEXwg4OGxeiX7acrWZuIzUif3DlUScOiWG3muYCrq/s1600/IMG_3077.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPh0IIvd7d6LwyNKkkxAX62QK7lbJcmfRuZrsipsOrrfVEqiYWYq-SC1L1um_8ATVzenIusuYSQchtB7piQgw_8KHqyGBEXwg4OGxeiX7acrWZuIzUif3DlUScOiWG3muYCrq/s400/IMG_3077.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Store in an airtight container.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Serve with an assortment of nuts when guests come. Or put this nut/fruit assortment in your kid's lunchbox or take to work as a midday snack!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0danqHNOUttIJ_5XO876AwoUfjHxml7-EKJph3V2OnX08RIX6OEGtGMtMLHvhYSIe-LkmJG3HgRhz2Cm88WzRllTBvR-LhrGb4y23vEyS6nfirlcAUQ0LQpzfFu6IZG6jsGaD/s1600/IMG_3079.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0danqHNOUttIJ_5XO876AwoUfjHxml7-EKJph3V2OnX08RIX6OEGtGMtMLHvhYSIe-LkmJG3HgRhz2Cm88WzRllTBvR-LhrGb4y23vEyS6nfirlcAUQ0LQpzfFu6IZG6jsGaD/s400/IMG_3079.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">A healthy snack.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-51321146198979698422018-11-12T09:00:00.000-08:002018-11-16T16:04:27.492-08:00Crustless Pumpkin Pie - Gluten and Dairy FreeSweetened By Dates, No Sugar!Make Fresh Pumpkin Puree In Your Instant Pot<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQYXeqhiF9d2gW11aLlenEZEt3dJKx6uTz1sw0_MsT104z0tN9qrrpMp_V00_ABVCeck1rf3mUeRhCmJjoS__ywNhFZPBd4hYj2FhJEtcbALrHe5bI70OCuyzYa_CMuX7Z0xb9/s1600/IMG_2999.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1298" data-original-width="1600" height="323" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQYXeqhiF9d2gW11aLlenEZEt3dJKx6uTz1sw0_MsT104z0tN9qrrpMp_V00_ABVCeck1rf3mUeRhCmJjoS__ywNhFZPBd4hYj2FhJEtcbALrHe5bI70OCuyzYa_CMuX7Z0xb9/s400/IMG_2999.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Lighten up your Thanksgiving with only 135 calories of Yum.<br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Guilt-Free Dessert</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Having to give up gluten and dairy is really tough around the holidays, especially at dessert time. This recipe accommodates gluten-free, dairy-free, and sugar-free diets without compromising taste in the slightest. It does, however, contain eggs so it's not appropriate for your vegan guests. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Besides being incredibly low in calories, (weighing in at only 135 calories per serving, less than half of traditional pumpkin pie), it's super easy to make. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This recipe starts with home-grown pumpkin cooked in an instant pot, but you can also make it with a can of pumpkin.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We grew three types of pumpkins this year and lots of them (about 40 or more.)</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD4dz-iiI9p7jzwjN4NsdqUxrw5lJlIp6X0BFgA91qVpCTznXv4JQN91qXWQa-YizYOInvXV4Awttr9WRaqFEoKPisEZWjtO9Uny2zne6t1oFzyKDFNNqVfPodrsOLFYdXbgiC/s1600/IMG_2804.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD4dz-iiI9p7jzwjN4NsdqUxrw5lJlIp6X0BFgA91qVpCTznXv4JQN91qXWQa-YizYOInvXV4Awttr9WRaqFEoKPisEZWjtO9Uny2zne6t1oFzyKDFNNqVfPodrsOLFYdXbgiC/s400/IMG_2804.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">We grew a few dozen Racer pumpkins (in the front) which are good for Halloween. Doug drove around with them in the back of his truck and gave them to the neighborhood kids.</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmfBHEndXQZjy1hhVrYcb1tEXtiVBI8JjvvdMRZZkgB7_fk6seFYAhJ81C097hO4RRHTyADVIZPCUDIOm1SjgTVwKlng4pqpVWFVPAqeoDD1euJgKoxUqe6PX5-Gb7Ji6ZJzcY/s1600/IMG_2808.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1313" data-original-width="1527" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmfBHEndXQZjy1hhVrYcb1tEXtiVBI8JjvvdMRZZkgB7_fk6seFYAhJ81C097hO4RRHTyADVIZPCUDIOm1SjgTVwKlng4pqpVWFVPAqeoDD1euJgKoxUqe6PX5-Gb7Ji6ZJzcY/s320/IMG_2808.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This is a Jarrahdale pumpkin which makes great soup and pie</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjys76w46HnXlNyK9hRH2OTTP3m7Bp1sUk4rWIR4ve5CaLK3f4HxpY5XtgSAL29OHDqCHU9Mp1umcC3gFyUmw9XF1omRzKYqJBcRIBti6H-mjiH0lhYwlaBHCckktRQSU8wcypI/s1600/IMG_3008+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1343" data-original-width="1600" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjys76w46HnXlNyK9hRH2OTTP3m7Bp1sUk4rWIR4ve5CaLK3f4HxpY5XtgSAL29OHDqCHU9Mp1umcC3gFyUmw9XF1omRzKYqJBcRIBti6H-mjiH0lhYwlaBHCckktRQSU8wcypI/s320/IMG_3008+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This is my favorite. It's a Musque de Provence. It's so beautiful.<br /> I also use this one for soup and pie.</span></td></tr>
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<b style="font-family: Arial, Helvetica, sans-serif;">Cook Fresh Pumpkin in your Instant Pot</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">When you use fresh pumpkin for your pies, the most important thing is to make sure it's not watery. So after cooking it, whether it be in your Instant Pot or steaming it on the stovetop, make sure it's well drained.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">You're going to need 2 cups of mashed pumpkin, so start with a pumpkin big enough to do that - about 3 to 4 pounds. This will vary with the density of the pumpkin you are using. The pumpkins I use, pictured above, weigh over 10 pounds so I just cut out a wedge and save the rest for soup or more pie.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Peel and cube your pumpkin and put it in a steamer basket in your Instant Pot with a cup of water. Cook at high pressure for 5 minutes with a quick release. It should be fork tender. If not, continue to cook. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiooo6lEMWiEomzwRJdMWxW9xewP-NrpoA7Q6KJePSsyztno1g4do2RCkHwN4udxbvoUKRuZaZUGXi5ZWdtWCqBbxjp9Xff5d5DGCBguhL6AwfLp6ZQGBOU8sfEEhI0wU5vvZAE/s1600/IMG_2980.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiooo6lEMWiEomzwRJdMWxW9xewP-NrpoA7Q6KJePSsyztno1g4do2RCkHwN4udxbvoUKRuZaZUGXi5ZWdtWCqBbxjp9Xff5d5DGCBguhL6AwfLp6ZQGBOU8sfEEhI0wU5vvZAE/s400/IMG_2980.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pumpkin in a steamer basket in the Instant Pot</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Scoop the cooked pumpkin into a colander with fine holes. Let it drain until it's very dry. You can help it along by mashing it down gently with a fork or spoon.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhH4l7zw22KshAuQ0LTkSHumKWvIaZ5qg39W8pSSE7ugi-6hvDzsTPMr3La6EEXdFSoG1FWPuwh284RKySXpQWP2UR9a-lYnJ4fqXwwkJPWNnB_6msXQd71oEetf-ad9SXGCWl/s1600/IMG_2982.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhH4l7zw22KshAuQ0LTkSHumKWvIaZ5qg39W8pSSE7ugi-6hvDzsTPMr3La6EEXdFSoG1FWPuwh284RKySXpQWP2UR9a-lYnJ4fqXwwkJPWNnB_6msXQd71oEetf-ad9SXGCWl/s400/IMG_2982.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pumpkin draining in a colander over a bowl. </span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When it stops draining, it's ready to use in the pie. Measure out 2 cups of mashed, drained pumpkin and set aside.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Roasting is Great Too!</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">You can easily roast your pumpkin by cutting it in half, putting it on a shallow roasting pan or on a baking sheet lined with parchment, and baking it at 375 degrees F until tender. I like to loosely tent it with aluminum foil. The time will vary with the size of the pumpkin but it cab take 1 to 2 hours or more. The advantage is that it results in a much drier pumpkin than one that is steamed but the disadvantage is the time it takes to cook. You will still have to drain it in a colander to remove any moisture.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Pumpkin Pie Spice</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">You can buy ready made pumpkin pie spice or make it with a combination of cinnamon, ground ginger, nutmeg, cloves and allspice. Different recipes call for different ratios of these spices and your personal tastes. I use:</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">5 teaspoons of cinnamon</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">2 teaspoons ginger</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 teaspoon nutmeg</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/4 teaspoons cloves</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/4 teaspoon of allspice</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> Most recipes call for more nutmeg and less ginger but I like ginger much more than I like nutmeg. So change the ratios to suite your taste. Mix them all up and store in a spice jar in a cool, dark cabinet. It will last a long time.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> * * * * </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Crustless Pumpkin Pie</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Gluten and Dairy Free</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">[makes 8 servings]</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Requirements</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Round, 10-inch pie pan</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Blender</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Ingredients</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Non-dairy margarine to grease the pan</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">4 medjool dates*</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 (13.5 oz) can light coconut milk</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 (15 oz) can cooked pumpkin or 2 cups drained and mashed freshly cooked pumpkin</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/4 teaspoon of stevia powder, or to taste</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">4 pasture raised, organic eggs</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 tablespoon vanilla</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/3 cup gluten-free flour**</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 teaspoon salt</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">1 tablespoon pumpkin pie spice</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Dates can be replaced with 1/2 cup sugar, but dates are healthier and contain dietary fiber and other nutrients. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">** If you are not sensitive to gluten, you can substitute all-purpose flour</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Directions</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Preheat the oven to 375 degrees F. Grease a 10-inch pie pan and set aside.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Pit the dates and coarsely chop. Pour the coconut milk in a small bowl with the chopped dates and let soak until they soften. If the dates are soft and fresh, this won't take long. If they are hard, it may take several hours. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Place the coconut milk and soaked dates in a blender and blend until well incorporated.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Add the remaining ingredients and process until smooth, about 20 seconds.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Pour into the prepared pan. Gently tap the pan on the counter to remove air bubbles.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Bake in the preheated oven for 45 to 50 minutes or until the pie barely jiggles in the middle, is set all the way through, and is brown around the edges.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Remove from the oven (test with a toothpick which should come out clean), and place on a wire rack until cooled completely. Place in the refrigerator to chill before serving.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Serve as is or with a tiny scoop of non-dairy vanilla ice cream.</span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;">Nutrition</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Per serving: 135 calories, 6 g fat, 3 g saturated fat, 4 g protein, 18 g carbohydrates, 2 g dietary fiber, and 183 mg sodium.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-33089704690237779092018-10-20T12:30:00.000-07:002018-10-20T12:30:36.336-07:00Instant Pot Oatmeal That Tastes Like Apple Pie Vegan and Gluten Free<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9UQf_k4hxvZRK6nJakkTpXkfdAreDp7hvsctQi_m3sCFwhR84Cer1lAG-eGdfdcQEECZbn5q8iCBUapO5lGoqlWrZL9jtoWHP5utXdwcb_UhvwsAfMoq_Nc2kv5e1da7b2Div/s1600/IMG_2895.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1337" data-original-width="1600" height="333" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9UQf_k4hxvZRK6nJakkTpXkfdAreDp7hvsctQi_m3sCFwhR84Cer1lAG-eGdfdcQEECZbn5q8iCBUapO5lGoqlWrZL9jtoWHP5utXdwcb_UhvwsAfMoq_Nc2kv5e1da7b2Div/s400/IMG_2895.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">This yummy oatmeal takes little effort in your Instant Pot.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Gluten-Free Cool Weather Breakfast</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">When the temperature drops, my desire for cold smoothies wanes and I want a nice warm breakfast. I actually prefer eating a more lunch-like meal in the morning, such as a sweet potato and greens or a quinoa bowl. But when we are in a hurry and want something soothing, we turn to oatmeal. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This is one of our favorite ways to make Instant Pot oatmeal - especially in the fall when we still have a refrigerator packed with apples from our Fuji apple tree. And it's pretty perfect for our dairy and gluten-free diet.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For seasoning, we use <b><a href="https://www.penzeys.com/online-catalog/apple-pie-spice/c-24/p-7/pd-s">Penzeys Apple Pie Spice </a></b>mix, which is a blend of China cassia cinnamon, Korintje cassia cinnamon, nutmeg, mace, and cloves, but you can just use whatever cinnamon you have with a pinch of nutmeg (and if you have ground mace and cloves, you can put a tiny bit of that in too.)</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI7kHdsaXk6VsATQq0sNVB20mOLdVSy9sb1kbSd1HL3Ovv3W014ZkSCqZLW4Xvijo7KHDUdu4_mb3NZb_yXBZhhmk6XduPSA17-z2Q8F-o9-jMg7lRrvscuJcdz8j7S1XhJYOu/s1600/IMG_2887.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI7kHdsaXk6VsATQq0sNVB20mOLdVSy9sb1kbSd1HL3Ovv3W014ZkSCqZLW4Xvijo7KHDUdu4_mb3NZb_yXBZhhmk6XduPSA17-z2Q8F-o9-jMg7lRrvscuJcdz8j7S1XhJYOu/s400/IMG_2887.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">We use this blend in muffins, crisps, on French toast, and more.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Oatmeal is naturally gluten free but often the oats are contaminated during transportation or in the processing plant. For most people who may be somewhat gluten sensitive, it might be ok to just buy regular rolled oats. But if you are highly sensitive to gluten, or have Celiac disease, you should buy certified gluten free oats. We buy </span><b style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.bobsredmill.com/shop/oats/gluten-free.html?gclid=EAIaIQobChMIxYqlrtCV3gIVmMJkCh09jgFxEAAYASAAEgJeTvD_BwE">Bob'a Redmill Organic Gluten Free Old Fashioned Rolled Oats</a></b><span style="font-family: Arial, Helvetica, sans-serif;">. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Instant Pot Oatmeal with Fresh Apples and Cinnamon Spice</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vegan, Gluten and Dairy Free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">[makes 4 servings]</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ingredients</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 1/2 cups gluten free rolled oats</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 3/4 cups water</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tablespoon vanilla</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 teaspoon Pensey's apple pie spice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 packet stevia</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 cups roughly chopped, peeled apples</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 teaspoon salt</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Place all ingredients in the Instant Pot and stir to mix.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Secure the lid, making sure the vent is closed. Press "Manual" and set for 4 minutes at high pressure. When done, press "Off" and let the pressure release naturally.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Remove the lid carefully, stir well and serve.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYyfEeL1-MGH-bcXnMgpoHsSVG2ZXDJdoZWWzCxeR6_vr8mf1lT3tmYfE21t_RTV07lHEU9kl9a_jt0sDti6zpWr_VmQiF3xbsrDW5tTAMO6Vi-6ifC0ovfsYHXqQnj9dMZExp/s1600/IMG_2890.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYyfEeL1-MGH-bcXnMgpoHsSVG2ZXDJdoZWWzCxeR6_vr8mf1lT3tmYfE21t_RTV07lHEU9kl9a_jt0sDti6zpWr_VmQiF3xbsrDW5tTAMO6Vi-6ifC0ovfsYHXqQnj9dMZExp/s400/IMG_2890.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">After the pressure comes down, it will look like this. <br />Stir well before serving.</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ZhVRYViKxfsvup66n5ZhK9L1lgICCcDUc9R98gS2dMFUZWelxaMJqQe4SnITflUcHMlIQfQVsZcDMb140OtgMXeP_sjHVKdG8hEuWPG_3FBbS29oBqEhm4fLNN5wwBWQcUA2/s1600/IMG_2895.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ZhVRYViKxfsvup66n5ZhK9L1lgICCcDUc9R98gS2dMFUZWelxaMJqQe4SnITflUcHMlIQfQVsZcDMb140OtgMXeP_sjHVKdG8hEuWPG_3FBbS29oBqEhm4fLNN5wwBWQcUA2/s320/IMG_2895.jpg" width="320" /></a></td></tr>
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<b style="font-family: Arial, Helvetica, sans-serif;">Nutrition</b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Per serving: 141 calories, 2 g total fat, 34 mg omega-3 and 685 mg omega-6 fatty acids, 0 g saturated fat, 0 g cholesterol, 4 g protein, 28 g carbohydrates, 4 g dietary fiber and 147 mg sodium. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-43036730532707551642018-10-04T09:00:00.000-07:002018-10-04T09:00:08.935-07:00Tired, Gaining Weight, Cold, Forgetful? You May Have Hypothyroidism?Why Normal TSH Numbers May Not Be Normal!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYLetZWYA_TpWyNkuI4cNZ1aV7TQENGFafZ7EssTkXTlk3QK8oiMRsUJAx4nmXBQXkmsBwC9htu6h4SXvM1PVTXv0Amq9pCLcB1SzkRMP_AQ8zDFGrmBxDftNDUOOu1RScXa2c/s1600/Thyroid+gland.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYLetZWYA_TpWyNkuI4cNZ1aV7TQENGFafZ7EssTkXTlk3QK8oiMRsUJAx4nmXBQXkmsBwC9htu6h4SXvM1PVTXv0Amq9pCLcB1SzkRMP_AQ8zDFGrmBxDftNDUOOu1RScXa2c/s400/Thyroid+gland.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Millions suffer from a mild thyroid disorder but go untreated.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Doctors have Different Approaches</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I am not an endocrinologist so this post is really just about my story. But before I begin, let me speak a bit about how my doctors approached the same problem.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I have two primary physicians. One is a talented board certified doctor trained in a traditional medical school. My visits to her are generally covered by Medicare and normal insurance. The other physician I use is an Integrated Practitioner. Not only is she a board certified doctor, she is a trained herbalist and takes a holistic approach to diagnosis and treatment. Insurance won't pay a penny of my visits to her. I find it very interesting on how differently the two doctors approach things. I typically listen to both and decide what I want to do but most often, I listen to my Integrated Practitioner. My thyroid is a perfect example.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Hypothyroidism</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Hypothyroidism is a condition where you have low levels of thyroid hormone which causes a slow metabolism. Women are eight times more likely to have this condition than men. (Thanks Universe - like childbirth wasn't enough!) </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Your thyroid releases thyroid hormone as a result of the pituitary gland releasing thyroid stimulating hormone, or TSH. When the body doesn't respond sufficiently to the increase in TSH and cannot release more thyroid hormone, this is called <i>hypothyroidism.</i> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Common symptoms of hypothyroid are:</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Fatigue </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Weight gain</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Feeling cold</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Mental fogginess, trouble concentrating or remembering </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Feelings of weakness, aches in muscles and joints</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Hair loss</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Depression</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Constipation</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Dry and itchy skin</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Heavy or irregular periods</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>The Controversial TSH Test</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Allopathic (traditional) doctors and most laboratories in the U.S. consider the reference range for the TSH test from 0.5 to 4.5 to be normal. The holistic practitioners want to see the upper range around 2. So when my TSH results came in once at 4 and later at 5, and I complained about fatigue, some weight gain, always feeling cold, having some trouble remembering things, having occasional leg cramps, hair loss, and dry patches on my skin, here's how my two doctors reacted:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">My allopathic doctor said "your thyroid is normal". We can consider subclinical treatment at some point. Let's keep an eye on it.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">My Integrated Practitioner wanted to look further, especially because I was demonstrating these symptoms. Here's what she did:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Tested for thyroid antibodies to make sure I didn't have an autoimmune thyroid disease (Hashimoto's thyroiditis) or celiac. (These tests were for thyroid peroxidase (TPO) Ab, and thyroglobulin antibody.) Both tested normal.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * We also tested for Free T4, Free T3, Reverse T3 to further evaluate the reason for high TSH. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * She wanted to rule out gluten sensitivity and didn't think the blood test results were very accurate, so she ordered a more accurate gluten sensitivity stool test from EnteroLab. Sure enough, I have an active dietary gluten sensitivity and must now be on a strict and lifelong gluten free diet. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * She ordered a test for iodine which came out a bit low so she had me take a seaweed supplement.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> * Other supplements she had me try were L-tyrosine and forskolin. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I retook my TSH, Free T4 and Free T3 after a few months of eating gluten free, and taking supplements but </span><span style="font-family: Arial, Helvetica, sans-serif;">unfortunately none helped lower my TSH, although some of my symptoms improved from removing gluten but not all of them. So we finally agreed it was time for me to take thyroid medication. A dear friend who is a naturopath and also has thyroid disease advised me to take Armour, which offers both T4 and T3, as opposed to some of the synthetic medications such as Levothyroxine, a synthetic form of T4. I started on a super low dose (15mg), and will need to be retested 6 weeks from when I started taking it. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Almost immediately, after starting the low dose thyroid hormone, my afternoon fatigue went away. I also think my mild brain fog is lifting. I'm still waiting to see more results, but it's only been two weeks and I might need a higher dosage after I get retested.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>The Point of the Story</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The point of the story, is that the TSH reference range is still controversial. The National Academy of Clinical Biochemistry recommended reducing the reference range of TSH levels in 2002. This led to the American Association of Clinical Endocrinologists to recommend that doctors consider treating patients who fall between the TSH level of 0.3 to 3.0 instead of the range 0.5 to 4.5/5.0 (where it still remains today.) If that guideline was changed, it would have expanded the number of thyroid patients from 15 million to a total of around 60 million Americans, most of whom would fall in the underactive hypothyroid category.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Do I think 60 million Americans should be on thyroid meds? It depends on they feel. I would have gladly ignored the high TSH number, given my other doctor said it was "normal", had I not had so many other symptoms. So when your doctor says your test results are "normal", for whatever test you are taking, get the exact numbers and do your own research. And if you have symptoms, make sure your doctor is well aware of them and not just diagnosing you based on standard test results and reference ranges. If you can afford to visit a practice that embraces Integrative Medicine or Functional Medicine, both of whom treat the whole person, not just the disease or the "numbers", do so. Some of these doctors do take insurance, but unfortunately not all. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This was a huge decision for me as I've been very proud to say I'm 70 and don't take a single medication. But it's a hormone, like vitamin D is a hormone - and I'm happy to take something that can prevent some of the many age-related issues that come along around now. </span></div>
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Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-9577568526108819642018-09-13T11:25:00.000-07:002018-09-13T11:25:46.246-07:00Instant Pot Delicata Squash with Cherry Tomatoes<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtFnIS45BXFJuM-MXkLlsMUU4JPs7NsSXGfzUsFJOzBIn1-9SQ-Emi4IgalnaW4mkAuI-e0CfCiKpejCIESi-AtbyLbKmLIOstMPHlVJ82NK23OraT68w6pt_fO5i6NUPoIV2V/s1600/IMG_2664.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtFnIS45BXFJuM-MXkLlsMUU4JPs7NsSXGfzUsFJOzBIn1-9SQ-Emi4IgalnaW4mkAuI-e0CfCiKpejCIESi-AtbyLbKmLIOstMPHlVJ82NK23OraT68w6pt_fO5i6NUPoIV2V/s400/IMG_2664.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Delicata with cherry tomatoes.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook </a>and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Harvest Time for Delicata</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Last week I picked all of my delicata. I had a pretty good yield - about 15 per plant using <b><a href="http://foodsforlonglife.blogspot.com/2017/09/dougs-magic-dirt-formula-how-i-got-60.html">Doug's famous magic dirt formula</a></b>.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT2QxctjJF7tlc613g58NetUq18xeZUaoBWt1Is6wpVwfmYF0gMEwM2Zlnnxz6gNANqUgvoYInAmQP07qHJsdgpO1H1fbGZSnTfNplYLwxQ4esekFvUo5D1e-Abcd_pbuHTP91/s1600/IMG_2520+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT2QxctjJF7tlc613g58NetUq18xeZUaoBWt1Is6wpVwfmYF0gMEwM2Zlnnxz6gNANqUgvoYInAmQP07qHJsdgpO1H1fbGZSnTfNplYLwxQ4esekFvUo5D1e-Abcd_pbuHTP91/s400/IMG_2520+2.jpg" width="400" /></a></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Since delicata squash do not store as long as some of the other winter squash, we've been eating them in lots of different ways. Last night we enjoyed them in the Instant Pot stuffed with the cherry tomatoes from our garden. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> * * *</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Instant Pot Delicata Squash with Cherry Tomatoes</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vegan or Vegetarian, Gluten Free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">[2 servings]</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ingredients</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Miyoko vegan butter or organic ghee*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 7-inch delicata squash</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">salt and pepper to taste</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">garlic powder to taste</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 cup of cherry tomatoes</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 1/2 cups water</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">* although ghee is a dairy product, it is casein and lactose free</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1y8R9PuNz8LAt0C1ziDfuIJ0MdNsp6qJlKfer-bH9MiUhTZMJMtDXuii373OxEJxdculGpIP54peR_DyZk0ndHLBvGTqiKvvnEH3J47-1GJ955k4HJylAiV1G2uLUkUIkSEK5/s1600/IMG_2657.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1y8R9PuNz8LAt0C1ziDfuIJ0MdNsp6qJlKfer-bH9MiUhTZMJMtDXuii373OxEJxdculGpIP54peR_DyZk0ndHLBvGTqiKvvnEH3J47-1GJ955k4HJylAiV1G2uLUkUIkSEK5/s320/IMG_2657.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">In order to fit in a 6 quart Instant Pot, use a delicata squash that is no longer than 7 inches.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Directions</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cut the stem off the squash. Then, cut vertically in half and remove all the seeds.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Butter generously with Miyoko vegan butter or ghee.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sprinkle with salt, pepper, and garlic powder to taste.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZo25JIKHulJtbpn4fTWCxYRrMnMW1rBd3i1_2a9pDFpc1Il-xZD_4sxklgaZ00OAE_ykRqQz14pNh0QatIxftY74nOOIZDMg3KiBoONBi61t2-FyFOvr_jd7khWbA_T3-mEt6/s1600/IMG_2658.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZo25JIKHulJtbpn4fTWCxYRrMnMW1rBd3i1_2a9pDFpc1Il-xZD_4sxklgaZ00OAE_ykRqQz14pNh0QatIxftY74nOOIZDMg3KiBoONBi61t2-FyFOvr_jd7khWbA_T3-mEt6/s400/IMG_2658.jpg" width="300" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Place a steamer basket into the Instant Pot (make sure it's one with handles) along with 1 1/2 cups of water.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Place the delicata onto the steamer basket and fill each side with 1/2 cup of cherry tomatoes. Pierce the skin of each tomato with a sharp knife.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibDhlFjoPmFjU7xFHSZNyYVWolg4ZxxMxK96-8gg26kYPucuzl0hj5xoAH_BlUP34RsUrN-7K9IIsueVLJci_Eticr2XOMWujaeYjVG-MmSmchdqSCu0YzT85qBYdL52iOoWCp/s1600/IMG_2660.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibDhlFjoPmFjU7xFHSZNyYVWolg4ZxxMxK96-8gg26kYPucuzl0hj5xoAH_BlUP34RsUrN-7K9IIsueVLJci_Eticr2XOMWujaeYjVG-MmSmchdqSCu0YzT85qBYdL52iOoWCp/s400/IMG_2660.jpg" width="300" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Secure the lid and set the Instant Pot for 8 minutes at high pressure. When done, immediately release the pressure and open the lid carefully. It may take longer but you should check to see if they are ready after 8 minutes by gently piercing the skin of the squash with a fork. If it's not ready, cook another 2 minutes and check again for doneness. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">When done, carefully remove the steamer basket from the Instant Pot and place each squash on a plate. I like to top with the vegan parm that's in my eBook, <i><a href="https://www.amazon.com/dp/B00E253XIA/ref=as_li_tf_til?tag=fofololi-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=B00E253XIA&adid=19ST8JG4MH5795NQP769&&ref-refURL=http%3A%2F%2Frcm-na.amazon-adsystem.com%2Fe%2Fcm%3Ft%3Dfofololi-20%26o%3D1%26p%3D8%26l%3Das1%26asins%3DB00E253XIA%26ref%3Dtf_til%26fc1%3D000000%26IS2%3D1%26lt1%3D_blank%26m%3Damazon%26lc1%3D0000FF%26bc1%3D000000%26bg1%3DFFFFFF%26f%3Difr">Health Begins in the Kitchen.</a></i> It's a mixture of chopped walnuts, brazil nuts, nutritional yeast, salt, garlic, and parsley. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Enjoy!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-20694231085338674582018-08-15T09:00:00.000-07:002018-08-15T09:00:01.577-07:00Instant Pot Baby Zucchini With Mushrooms And Bell Peppers On Banza Pasta<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8S-rnPKC7TZX44QJ27E7qKsGdSrzwuRuTXcfOUBSe2o0deg_qWCBKXrScGpLrX6Dd73i5j8rIEe4hRHQM49hnMVjjG9wVIyXhAd7zO1pW4RCSqcALavQPbtond4aSjUU7iuCE/s1600/IMG_2509.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="363" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8S-rnPKC7TZX44QJ27E7qKsGdSrzwuRuTXcfOUBSe2o0deg_qWCBKXrScGpLrX6Dd73i5j8rIEe4hRHQM49hnMVjjG9wVIyXhAd7zO1pW4RCSqcALavQPbtond4aSjUU7iuCE/s400/IMG_2509.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Zucchini makes a great topping for Banza Pasta!<br /><br />Follow Foods For Long Life on <a href="https://www.pinterest.com/joanne2723/">Pinterest</a> and <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a>.</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Two Birds with One Stone!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Our new strict gluten-free diet often leaves us wanting for pasta and Banza Pasta fits the bill. Also, having a easy and delicious recipe to use our abundance of summer zucchini comes in quite handy! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://foodsforlonglife.blogspot.com/2018/08/the-prevention-and-reversal-of.html">As we are eating for brain health,</a> besides avoiding gluten, we want to lower our carbs. Banza, made mostly from garbanzo beans, has way less carbs and much more fiber and protein than regular pasta.</span><br />
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<b style="font-family: Arial, Helvetica, sans-serif;">Cooking Zucchini in an Instant Pot</b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Cooking zucchini in an Instant Pot can be tricky. If you don't release the pressure and uncover immediately, the zucchini can turn to mush. The trick with these delicate vegetables is to use LOW PRESSURE and only cook for ONE MINUTE! (For other vegetables, see <a href="http://foodsforlonglife.blogspot.com/2017/10/cooking-vegetables-in-your-instant-pot.html">Cooking Vegetables in your Instant Pot</a>.)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Pick or purchase small zucchini so that you can cut them into small circles. The integrity of the circles will also keep the zucchini from overcooking.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I know some of you cook your pasta in the Instant Pot, but I do not recommend doing that with Banza or other bean pastas. Bean pasta needs lots of water and will foam up a lot during cooking. Without sufficient water, it will get gluey.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Instant Pot Zucchini with Mushrooms and Bell Peppers</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Vegan, Gluten and Dairy Free</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">[makes 6 servings]</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Requirements</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Large soup pot for the pasta</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Instant Pot for the zucchini </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Ingredients</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Salt for the pasta water</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tablespoon avocado oil</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 small onion, diced</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 red bell pepper, diced or thinly sliced</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4 cloves garlic, sliced</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8 ounces crimini mushrooms, sliced</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 pounds small zucchini, sliced in 1/2 inch rounds</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup fresh basil, chopped</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 teaspoon salt</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/4 teaspoon black pepper</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/8 teaspoon red pepper flakes</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 ounces of Banza rotini per person*</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">* One box will make 4 servings. This recipe will make enough zucchini for 6 servings. I don't recommend making more pasta than what you will consume as it doesn't keep well. So if you are cooking for two, make 1/2 the box and save the rest of the zucchini for another night. It also makes a great side dish. One box of Banza is enough for 4 (2-ounce) servings.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Directions</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Start boiling water in a large soup pot on the stove for the pasta. Salt the water according to the directions on the Banza box.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Press the SAUTE button on your Instant Pot. Heat the oil and then add the onion, bell pepper, garlic and mushrooms. Cook until they soften, about 3 minutes. Press the OFF button.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Stir in the zucchini, basil, salt, pepper, and red pepper flakes. Secure the lid and set the Instant Pot for 1 minute at LOW PRESSURE.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">While the zucchini is cooking, cook the pasta according to the directions on the box. It takes about 7 minutes but test it at 6. Use a big pot as it foams up quite a bit. Scoop off the foam with a spoon and discard. When done, drain and set aside.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">When the zucchini is done, IMMEDIATELY release the pressure. Carefully remove the cover so that the water on the lid doesn't dump back into the pot. Discard the water on the lid.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Stir the zucchini and test with a fork. (If it's not done, just place the cover back on the pot for another minute but don't turn it back on.)</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Remove the inner pot from the Instant Pot and place on the counter to keep the zucchini from over cooking. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Divide the pasta into individual bowls and spoon the zucchini mixture over the pasta and serve.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Save left over zucchini for another night. It makes a great side dish.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-23349984458122878342018-08-07T09:00:00.000-07:002018-08-07T13:45:28.500-07:00The Prevention And Reversal Of Alzheimer's Making Sense Of Bredesen's ReCODE and Sherzai's NEURO Protocols<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">My take on these two approaches to Alzheimer's prevention.<br /><br />Follow Foods For Long Life on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook </a>and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Fear of Alzheimer's </b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Did you just take the ApoE test and find out that you have one or more ApoE4 gene? Or maybe you're too afraid to take the test but someone in your immediate family is suffering or lost their lives from this disease. Or are you or a loved one losing your short term memory, forgetting names, struggling to remember a word, have difficulty putting together a sentence or repeating stories over and over. Some of this is normal as we age but it could also be the beginning of cognitive decline and, ultimately, Alzheimer's Disease (AD.) </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My <a href="http://foodsforlonglife.blogspot.com/2018/06/what-is-your-risk-of-alzheimers-testing.html">last post </a>described the overall risks of getting AD depending on what ApoE genes your have. Unfortunately we discovered that my husband Doug had two ApoE4 genes, putting him in the highest risk category. Knowing that, I've been in full research mode. Before I get into what I have learned and how we are going to tackle this challenge, let me define <i>epigenetics - </i>because it will give us all hope!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Epigenetics </b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Our genes contain the instructions of how we carry out our life functions. Epigenetics controls how the cells read these instructions and whether certain genes will become active or silenced. Epigenetics is a combination of your lifestyle and your environment which can turn these genes on or off throughout your lifetime. For example - your diet, toxins that you are exposed to, how much you exercise or sleep, your hormone levels, whether or not you are getting the proper nutrients, your level of stress - all these things can determine whether the bad genes you inherit will manifest themselves into disease.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So people who inherit genes that increase their risk to get breast cancer, cardiovascular disease, and Alzheimer's have a good chance of silencing those genes by having a healthy lifestyle. On the other hand, those who inherit good genes can get all these diseases by living an unhealthy lifestyle. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Other Risk Factors</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">According to the Alzheimer's Society of Canada, there are seven key modifiable, non-genetic, risk factors that account for up to half the cases of Alzheimer's disease worldwide. They are called modifiable because they are conditions that are within a person's control to change. These are:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Poorly controlled type 2 diabetes</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* High blood pressure</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Obesity</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Smoking</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Depression</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Cognitive inactivity or low education</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Physical inactivity</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Reversing or Preventing Cognitive Decline</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The medical community calls Alzheimer's the only leading cause of death that cannot be prevented or cured. But thankfully there are doctors who do not believe this and, in their practices, have demonstrated that cognitive decline can be reversed and Alzheimer's can be prevented, whether it be from having the ApoE4 genes or the risk factors listed above.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I studied <a href="https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=64e62e8bec813194f650405f5d55d259&creativeASIN=0735216207"><b>Dr. Bredesen's book, <i>The End of Alzheimer's</i>,</b></a> and Doug and I attended an all-day seminar by Dr. Ann Hathaway that took us into the details of his protocol. I also studied <a href="https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=64e62e8bec813194f650405f5d55d259&creativeASIN=0735216207" style="font-weight: bold;">Dr.'s Dean and Ayesha Sherzai's book, <i>The Alzheimer's Solution</i></a><i style="font-weight: bold;">. </i>I also will be referring to <i style="font-weight: bold;">The Mind Diet, </i>created by Martha Clare Morris, PhD, a nutritional epidemiologist, that is designed for brain health. In addition, I studied countless technical articles and other books, such as <b><a href="https://www.amazon.com/Grain-Brain-Whole-Life-Plan/dp/0316319198/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=a805713a5b062362f8e8ee5815b6d5e9&creativeASIN=0316319198">Dr. Permutter's </a></b><b style="font-style: italic;"><a href="https://www.amazon.com/Grain-Brain-Whole-Life-Plan/dp/0316319198/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=a805713a5b062362f8e8ee5815b6d5e9&creativeASIN=0316319198">The Grain Brain Whole Life Plan</a> </b>and <b><a href="https://www.amazon.com/Blue-Zones-Lessons-Living-Longest/dp/1426207557/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=bdbf0f8286a8d131fc0cd73e7d0a6669&creativeASIN=1426207557https://www.amazon.com/Blue-Zones-Lessons-Living-Longest/dp/1426207557/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=bdbf0f8286a8d131fc0cd73e7d0a6669&creativeASIN=1426207557">Dan Buettner's </a></b><i><b><a href="https://www.amazon.com/Blue-Zones-Lessons-Living-Longest/dp/1426207557/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=bdbf0f8286a8d131fc0cd73e7d0a6669&creativeASIN=1426207557https://www.amazon.com/Blue-Zones-Lessons-Living-Longest/dp/1426207557/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=bdbf0f8286a8d131fc0cd73e7d0a6669&creativeASIN=1426207557">Blue Zones, Lessons for Living Longer from People Who've Lived the Longest</a></b>. </i>Let's get started putting this all together!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Things They Agree On and Things They Don't</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">There's pretty universal agreement on the need for exercise, sleep, stress reduction, mental stimulation, good nutrition, and living a meaningful life - and not just one of these things but all of them. But whereas Dr. Bredesen's protocol relies heavily on nutritional supplementation, the Sherzais' protocol does not. And while a good diet is the cornerstone of any disease prevention program, the dietary recommendations of the various protocols, as well as the MIND diet, are quite different in certain aspects. I will cover them in detail and tell you what we have decided to do in our household.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b> * * * EXERCISE * * * </b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">All the experts agree exercise and not being sedentary is key for avoiding cognitive decline as well as many other diseases and it's one of the most important things you can do for your brain. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Sitting is the new smoking. Sitting at a desk all day, even after going to the gym in the morning, will wipe out much of the benefit from your workout. Prolonged periods of sitting is tied to brain atrophy as well as increased death by any cause. Yes, while you are sitting and watching TV, your brain is actually shrinking!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Exercise will get your blood flowing which will get oxygen and nutrients to the brain. It decreases blood sugar levels and insulin resistance. It also raises BDNF (brain derived neurotrophic factor) which maintains the neurons in the brain and the dendrites and synapses between them. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Here's an exercise regimen for optimal brain as well as cardiovascular and general health.</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Set up a program of stretching, regular aerobic exercise, strength training, and balance training that are convenient for you and that you enjoy. We are fortunate enough to have the space in our home to set up some gym equipment. And it's all pointing to the TV so we can watch our programs while working out. There's nothing like walking past gym equipment to guilt you into working out!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Do some stretching each day. <a href="https://www.self.com/gallery/essential-stretches-slideshow">Here are some stretches I found helpful.</a> </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Shoot for 30 minutes of <b>aerobic exercise</b> 5 times a week. A stroll around the block isn't aerobic. You should be a little out of breath and have a bit of difficulty having a conversation. Examples are brisk walking, swimming, bicycling (stationary or outdoor), elliptical, dancing, walking up hills, jogging, hiking, tennis, pickle ball (my personal favorite), basketball, etc. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>(High intensity Interval Training is really good. Warm up, then go 1-2 minutes as hard and fast as possible, then slow down and recover, then go again as fast as you can. Do this for the duration of your workout.)</i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Twice a week or more, do strength and resistance training. Lift weights, do squats, planks and other exercises to strengthen your core, push ups, abdominal crunches, squats, etc.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Balance is really important, especially when you get older, as many people fall and break hips and more. If you enjoy yoga, or Tai Chi, sign up for a class. To start improving your balance, just stand on one foot while watching TV or try a heel-to-toe-walk.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">(<i>Heel-to-toe-walk: place the heel of your foot in front of the toes of your other foot; both feet should be touching. Walk in a straight line while focusing on the point ahead of you - don't look at your feet.)</i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Move, move, move. Don't sit for extended periods of time - sitting kills! Every 30 to 60 minutes, get up and move for 5 minutes (set a timer.) Try a standing desk or sit on a big ball instead of a chair. If you're in a meeting, stand up and stretch. If you are at work and have a question for a colleague, instead of picking up the phone, walk to their office. Just get off that chair. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Luckily Doug and I left our high stress corporate jobs and have been farming wine grapes, fruits, vegetables, and herbs for the last ten years. Doug does a lot of work in the vineyard and is moving constantly. I am certain that has helped him avoid any cognitive decline, even with his double ApoE4 and years of heading a soccer ball. Of course he's only 59 so he has to keep up the good work!</span></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijD7dACRwVsbLVBWsj3ouXvZhiLZADMKKVlG1V8pg98J-RsCj5q0i-ekWAkMWvTI9rDjSXiF4uT17M9X6mfNa8L1Fl_pMouxH7hEcR1U9zeKgKUcjAvKHu7yhXJx5OmuIP2Oy5/s1600/IMG_2397.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijD7dACRwVsbLVBWsj3ouXvZhiLZADMKKVlG1V8pg98J-RsCj5q0i-ekWAkMWvTI9rDjSXiF4uT17M9X6mfNa8L1Fl_pMouxH7hEcR1U9zeKgKUcjAvKHu7yhXJx5OmuIP2Oy5/s400/IMG_2397.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption"><span style="font-family: "arial" , "helvetica" , sans-serif;">Doug and I have dedicated a room for the gym equipment we have collected throughout the years. And it faces the TV !</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b> * * * SLEEP * * * </b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Another topic that the experts agree on is sleep. To prevent cognitive decline, 7 to 8 hours of high quality sleep is required. Here's why:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* During deep sleep, the brain removes toxins and other debris from the brain, including the amyloid associated with Alzheimer's. Picture the janitor sweeping the offices at night. If they had their hours cut short, the offices would get dusty and the garbage cans would overflow. That's what happens to your brain without enough sleep.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sleep is when memories are consolidated and learning happens. So if you are studying for an exam, it's better to sleep than to stay up all night studying. I remember when I was in engineering school, I worked on a statics and dynamics problem for hours and just couldn't solve it. I went to sleep and when I woke up, I had the answer worked out to two decimal points!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* It's when our brain cells accomplish "autophagy" or "self eating" and recycles damaged cellular components. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sleep is when BDNF (brain-derived neurotrophic factor) repairs the brain - neurons actually regenerate during sleep. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">People who are chronically sleep deprived are generally chronically ill. Unfortunately sleep medications, such as Ambien, Valium, Benedryl, and others can increase your risk for cognitive decline, cause daytime sedation, and can increase your risk of falls.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Here are a dozen tips on getting a good night's sleep from the book, </span><i style="font-family: arial, helvetica, sans-serif;"><b><a href="https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=a2a1ad4fdbc25325381160956c7e19f7&creativeASIN=1501144324">Why We Sleep</a></b></i><span style="font-family: "arial" , "helvetica" , sans-serif;">, by Matthew Walker:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">1. Stick to a sleep schedule - go to bed and wake up at the same time each day, even on the weekends.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">2. Don't exercise too late in the day - not later than 2 to 3 hours before bedtime.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">3. Avoid caffeine and nicotine. Drinking coffee late in the day can disturb your sleep as it could take 8 hours to wear off.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">4. Avoid alcohol before bed. It may help put you to sleep but it may rob you of your REM sleep and may impair your breathing.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">5. Avoid eating before bed (part of the Bredesen Protocol that we will discuss later has you fasting 3 hours before bedtime.)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">6. Avoid medicines that delay or disrupt your sleep (i.e. some allergy medications, etc.)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">7. Don't take naps after 3:00 PM.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">8. Relax before bed. Read or listen to music and give yourself time to unwind.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">9. Take a hot bath before bed.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">10. Keep your bedroom dark, cool, and gadget-free. Keep the clock out of site. Get a comfortable bed and pillow.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">11. Have the right sunlight exposure. Daylight is very important in regulating sleep patterns. Get at least 30 to 60 </span><span style="font-family: "arial" , "helvetica" , sans-serif;">minutes a day of natural sunlight, preferable in the morning.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">12. Don't lie in bed awake anxious because you can't sleep. Get up and do something relaxing until you feel sleepy.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Besides the above recommendations from Walker's book, I also learned that taking vitamin D at night could disturb your sleep so if you are supplementing with vitamin D, take it in the morning. It is inversely related to the sleep hormone, melatonin, so it can disrupt your sleep if taken at night.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you think you may have sleep apnea, get treated immediately as it may lead to cognitive decline. Weight loss is often effective. Using a CPAP machine (continuous positive airway pressure) or a dental device that moves your lower jaw slightly forward to open your airway can help. See your doctor for other ways of treating this serious and sometimes fatal condition. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Other ways to address insomnia include Indica strains of cannabis, bright light therapy, and melatonin. With melatonin, sometime less is more. Start with a 300 microgram dose. You can go up to about 5 milligrams or more if needed. Always use a time-released formula. (Warning: Melatonin can cause short-term depression in some people. It does that to me.)</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b> * * * STRESS * * *</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Chronic stress is our body's physical and mental response to long-term emotional pressure. Depending on how we handle chronic stress, it can do a great deal of damage, especially to the brain. When under this type of unrelenting stress, cortisol levels rise, blood glucose levels spike which may lead to insulin resistance.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">According to Drs. Sherzai, <b>prolonged and uncontrolled stress could cause:</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Anxiety and depression - both of which are risk factors for Alzheimer's.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Impaired immune function - which can mean a build up of metabolic by-products in the brain. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Increased inflammation in neural tissue.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Impairment of neuron growth in the frontal lobe, a brain region that controls concentration, attention, decision making, judgement, and memory formation.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Increased oxidative by-products that can </span><span style="font-family: "arial" , "helvetica" , sans-serif;">significantly damage brain cells and tissues.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Shrinking of the brain which leads to impaired hippocampus-dependent memory.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Increased beta-amyloid, a contributing factor for Alzheimer's.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Altered gene expression.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Weight gain - a risk factor for heart disease, cancer, and dementia.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Increased heart rate and blood pressure - both vascular risk factors that promote cognitive decline. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Disrupting healthy lifestyle behaviors. Stress can cause you to make poor dietary choices, smoke, take drugs, or drink in excess - all things that can negatively effect the brain.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Handling stress is tough. It's easy to say, "unwind, relax ..." but it's another to really learn to do it. I personally am terribly at this - so is Doug. We are on high speed from the minute we wake up until we drop in bed. Our decades in our high stress tech jobs probably destroyed most of our brain cells. Luckily, our new life is much less stressful and hopefully most of those cells grew back. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Here's what the experts recommend to <b>improve your ability to deal with chronic stress:</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Practice meditation. There are many types of meditation so you may have to search to find one that is right for you. I personally cannot sit still for more than a minute so I gravitate toward meditative practices that involve movement like Qijong.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Learn breathing exercises. <a href="https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/">Dr. Weil</a> has some good methods for this.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Do yoga or Tai Chi.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Regular exercise is a great way to increase the body's ability to deal with stress. I find Zumba a better stress relief than yoga.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Get in touch with nature. Walk in the woods or along the ocean if you have access to that. Nothing beats the silence of the woods or the sound of the ocean to melt away stress.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Listen to music or play a musical instrument.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Take steps to simplify your life. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Avoid things that stress you out. I recently gave up listening to the news.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Avoid people and relationships that stress you out.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Unplug and spend some quiet time away from your gadgets.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Develop a hobby you love.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Most of all, MAKE TIME TO DO THIS!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We are trying this product called <i><a href="https://store.heartmath.com/innerbalance?_ga=2.204873426.393009339.1532641878-1937069513.1532641878">Inner Balance by HeartMath</a></i>. We just got it last week so I can't report on how well it works. But basically it's a little gadget that hooks onto your ear and provides visual feedback that let's you see your level of frustration vs. appreciation. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">The company claims that this little gadget will:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Increase focus 24%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Increase sleep 30%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Increase calmness 38%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Decrease anxiety 46%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Decrease fatigue 48%</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Decrease depression 56%</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If it can do anyone of these things, I will be pleased and amazed. I will have to keep you posted. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b> * * * DIET * * *</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Here's where the experts have somewhat different approaches to prevent Alzheimer's and cognitive decline - although they all stress plant-based diets and the limitation of meat consumption. Let me present all of them to you . In some areas they are so different your head might explode, but I have evaluated them all and I'll give you my thoughts afterwards.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#1 - Dr. Bredesen's Ketoflex 12/3 Diet</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">This diet recommendation is from Dr. Bredesen's book, <b><i><a href="https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=64e62e8bec813194f650405f5d55d259&creativeASIN=0735216207">The End of Alzheimer's.</a></i></b> It was explained further by <a href="https://annhathawaymd.com/">Dr. Ann Hathaway</a> at her seminar on cognitive decline that we attended.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The <b>Ketoflex protocol </b>is based on a "ketogenic" diet and intermittent fasting. A ketogenic diet involves significantly reducing your carbohydrate intake and getting more calories from good fats. This puts your body in a metabolic state called ketosis where it starts breaking down fat to use as energy instead of carbohydrates. The premise is that the brain prefers ketones over glucose for its fuel as they are more efficient and produce fewer free radicals. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Dr. Bredesen's ketoflex diet includes:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* A <b>12/3 fast</b> (eat 3 hours before going to bed and fast for at least 12 hours from dinner to breakfast)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* <b>Minimizing refined carbohydrates </b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avoid sugar, candy, cookies, muffins, cakes, all bread, pasta, white potatoes, grains, soft drinks (even diet ones, as they disrupt your microbiome), fruit juices, processed foods, and high fructose corn syrup.) You can eat sweet potatoes and other colored potatoes in moderation. Pure organic stevia is ok (i.e. SweetLeaf). Alcohol is a neurotoxin and should be limited to a few ounces of dry red wine with or after a meal. Those who are ApoE4 carriers do poorly with any amount of alcohol (Doug is both ApoE4 and a wine maker which turns out not to be a very good combination!)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Eating Whole Food, Mostly Plant-Based</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">The majority of the diet should be made up of non-starchy vegetables with some small amount of starchy vegetables. Vegetables should be non-GMO and organic when possible, especially those on <a href="https://www.ewg.org/foodnews/dirty-dozen.php">EWG's dirty dozen list</a>. Best plants to eat are leafy greens, cruciferous vegetables, mushrooms, herbs and spices, those high in fiber. (Those with hypothyroid should always cook their cruciferous vegetables to lessen the goitrogens that suppress thyroid function.)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whole fruits should be consumed at the end of a meal. The best fruits are wild berries, lemons, limes, tomatoes, olives and avocados. Avoid or limit tropical fruits with high glycemic indices. Avocados are the best and should be eaten at every meal.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Eating Nuts and Seeds</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Unless you are trying to gain weight, limit to a few handfuls or ounces daily. Walnuts, macadamia nuts, pistachios, pecans, almonds, brazil nuts, pine nuts, cacao, and seeds of flax, hemp, chia, sunflower, pumpkin, sesame, and quinoa are good options.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Eating Legumes</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">An excellent source of protein, especially for vegetarians and vegans who are going to have a hard time on this mostly grain-free diet. To remove phytates, etc., legumes should be soaked overnight and cooked with kombu. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Increase Good Fats</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Without grains and starchy vegetables, good fats become a key source of calories. Examples of recommended fats are:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">EVOO, avocados and avocado oil, coconut, coconut oil (not recommended for ApoE4), MCT oil (only occasionally to initiate ketosis), walnut oil, macadamia oil, nuts, seeds, sesame oil, algae oil, cod liver oil, grass fed butter, ghee, cacao butter, pasture-raised organic egg yolks</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Avoid Bad Fats</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avoid all seed, grain and bean oils such as soy, corn, canola, peanut, sunflower, safflower, cottonseed, and palm kernel. Avoid all trans fat processed foods.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Minimize proteins</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Use animal protein sparingly, as a condiment and not as a main course. Vegetarians and vegans can get sufficient protein from vegetables, nuts, seeds, tempeh, and beans but may be deficient in omega-3, vitamin B12, vitamin D, and choline - all critical for brain health. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>DHA omega-3 is especially critical to reverse cognitive decline </b>as it is one of the most important fats for the brain. DHA helps promotes new brain cells and protects existing ones. Wild-caught SMASH fish (Salmon, Mackerel, Anchovies, Sardines, and Herring) are a great source of DHA and are low in mercury. Avoid high mercury fish such as tuna, swordfish, and shark. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Eggs are an excellent source of choline, critical to the development of the neurotransmitter that is responsible for memory. Always select organic, pasture-raised eggs.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Avoid Inflammatory Foods</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avoid grains and dairy as much as possible as they can be inflammatory and can create "leaky gut." Chronic inflammation can trigger autoimmune and neurological disorders. A1 cows in the U.S. produce an inflammatory protein while A2 cows, sheep, and goats do not. ApoE4's should avoid all dairy of any kind. Organic bone broth can help heal leaky gut. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Eat Probiotics and Prebiotics</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Probiotic and prebiotic foods help optimize your microbiome. The brain and the gut are intricately connected so feeding your microbiome has enormous consequences and benefits. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* An Example Ketogenic </b></span><b style="font-family: arial, helvetica, sans-serif;">Breakfast</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - 4 to 5 cups of organic, non-starchy vegetables</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Sweet potato wedges</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - 2 pasture raised, organic eggs lightly cooked to preserve choline</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Fermented vegetables</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - EVOO</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Bone broth </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* An Example Lunch or Dinner</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - 5 or more cups of organic, non-starchy, lightly cooked or raw vegetables</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - A small serving of wild caught Alaskan salmon</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Liberal use of good fats like avocados, olives, nuts, seeds, and EVOO</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#2 - Dr's. Sherzai's NEURO PROTOCOL</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">These diet recommendations are part of the NEURO protocol that is from their book, <i><b><a href="https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=64e62e8bec813194f650405f5d55d259&creativeASIN=0735216207">The Alzheimer's solution</a></b></i>. Their predominantly vegan diet differs from the Bredesen protocol in that it promotes a high consumption of grain, allows sweet fruit, discourages the consumption of eggs, dairy, and meat, and is non-ketogenic.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Foods that are Beneficial on NEURO PROTOCOL</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Fresh and frozen vegetables of all kinds</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Mushrooms: portobello, shiitake, cremini, and oyster</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Whole grains: quinoa, brown rice, barely, rolled oats, wheat berries, bulgur, barley, 100% whole wheat bread and tortillas, whole-grain pasta from brown rice, quinoa and whole wheat</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sea vegetables</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Fruits: Avocados, all berries, lemons, limes, papaya, watermelon, peaches, nectarines, apples, plums, oranges, kiwi, pears, pineapple, grapes, bananas, mangoes.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Nuts: Almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pistachios, walnuts</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Seeds: Flax, chia, sunflower, pumpkin</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Beans and lentils: Black beans, black-eyed peas, kidney, navy, cannellini, chick peas and lentils</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Plant protein: Tofu (organic, sprouted), seitan, tempeh</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Oil, in small amounts: Avocado, canola, grapeseed, olive, safflower, and sunflower</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Nut milks (almond, cashew, hemp, oat, rice and soy), coffee, green and herbal tea</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Spices: Turmeric, cloves, Ceylon cinnamon, coriander, black pepper, saffron, cumin, ginger, mustard, allspice, curry</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Plant sweeteners: Date sugar, erythritol, stevia</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Foods to Eliminate on the NEURO PROTOCOL</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sweets: sugar, syrups, all soda, juices, ice cream</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Processed junk foods</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sugary cereals</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Cookies, cakes, cereal bars, baked and packaged goods</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Chips, crackers, and other salty snacks, buttery popcorn</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Any bread products that aren't 100% whole grain</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* All dairy and eggs</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Meats, processed meats, and poultry: Fish, especially those high in omega 3, is a better choice of animal protein. Select wild salmon, mackerel, anchovies, sardines</span><span style="font-family: "arial" , "helvetica" , sans-serif;">, and herring. But they prefer you get your protein from beans, tofu, tempeh, or seitan.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Alcohol: They prefer you eliminate completely but 2 glasses per week is probably ok.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Tropical oils like coconut and palm should be replaced with evoo, safflower, or sunflower.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>#3 - THE MIND DIET</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">This diet was developed by nutritional epidemiologist Martha Clare Morris and her colleagues at Rush University Medical Center. It borrows concepts from the Mediterranean diet and the DASH diet (a diet to address hypertension) to create a food regimen with brain-boosting benefits that promotes cognitive health. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>What Foods to Eat on the MIND DIET</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Green leafy vegetables: 5 servings a week minimum</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Nuts: 5 servings a week</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Berries: 2 servings a week minimum</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Beans: 3 servings a week minimum</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Whole Grains: 3 servings a day</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Fish: 1 serving a week minimum</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Poultry (chicken or turkey): 2 servings a week minimum</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Olive oil as the primary oil used</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Wine: 1 glass a day maximum</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>What Foods to Limit on the MIND DIET</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Red meat: no more than 4 servings a week</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Butter and margarine: no more than 1 tablespoon daily</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Cheese: no more than 1 serving a week</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sweets: no more than 5 servings a week</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Fried or fast food: no more than 1 serving a week</span><br />
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<b style="font-family: arial, helvetica, sans-serif;">MY THOUGHTS ON THESE THREE DIETS</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Dr. Bredesen's Ketoflex diet is an extremely difficult diet to implement, especially for vegetarians and vegans who depend on grains as a mainstay of their diet.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">What I like about the Ketoflex diet is the 3/12 fasting. We've been doing that for several months now and it has kept us from snacking before bed, has improved my sleep, and is quite easy to do. It's extremely beneficial for the body to take a break from digestion and for the brain to form memories and clean up toxins. ApoE4's should extend the fast to 14 hours or more.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With respect to the actual Ketoflex diet, I've never been a fan of ketogenic diets. I tried going Paleo for about a week and it just didn't agree with me. The extremely high fat content and almost complete avoidance of grains and starchy vegetables was nearly impossible. That said, I agree that grains should be minimized and gluten-containing grains should be completely avoided. I also agree that we need lots of really good fats but not to the extent used in this diet. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This diet might be appropriate for those who already are in cognitive decline and need to do something drastic. Feeding the brain ketones might be what is needed to reverse cognitive decline and prevent it from progressing into Alzheimer's. But people who do not have one or two ApoE4 genes or any other significant risk factors, can do a lot to prevent cognitive decline without this drastic a protocol.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">In addition, the Ketoflex diet can cause severe weight loss.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Drs. Sherzai's NEURO diet recommendations </b>are very good for the most part - especially for those who want to or are able to follow a vegan diet although it will require supplementation of several key nutrients (I will discuss later.) They don't rule out the addition of some animal products, like the low mercury SMASH fish, but they do encourage a completely plant-based diet. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I disagree with their recommendation to consume wheat and other gluten-containing grains and foods, such as seitan. I also completely disagree with their recommendation to use omega-6 oils such as safflower and sunflower oils as they create a suboptimal omega-3 to omega-6 balance. I would also avoid canola (it's usually GMO). </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Although I agree that eliminating dairy is a good thing, I don't agree that good pasture raised organic eggs should be eliminated since they are an excellent source of choline, critical for brain health. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>The Mind Diet i</b>s a good start. I especially agree with its focus on green leafy vegetables, berries, beans, nuts, EVOO. I'm happy (as an Italian living on a vineyard, not necessarily as a nutritionist) that they allow a glass of wine each day. Their inclusion of healthy fish and poultry makes this diet easy for most to follow. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Where I disagree is their recommendation of 3 servings of whole grains per day with no mention of avoiding gluten. For Alzheimer's prevention, I would not recommend gluten-containing grains and 3 servings a day of any grain may be a bit excessive and inflammatory.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I think the MIND diet is far too liberal by allowing a tablespoon of butter every day. Why would you need that much saturated fat when you could use EVOO? They also allow up to 4 servings of red meat a week and up to 5 servings of sweets per week. Red meat, if consumed at all, should be much more limited - maybe once a month. And then it should organic and grass fed. Sweets should be eliminated completely (ok, maybe have a piece of cake on your birthday.) You can include lots of healthy desserts or raw fruits so why allow for a sweet almost every day? And why even allow a single trip to a fast food restaurant? </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For the general public, the MIND diet is a vast improvement, even with its generous allowances, but it isn't strict enough to reverse cognitive decline and it certainly isn't enough for ApoE4 people or those with other risk factors to significantly reduce their risk of Alzheimer's.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>THE BEST OF THE THREE - WHAT WE THINK IS A GOOD DIET TO PREVENT COGNITIVE DECLINE</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">We took the best ideas of the three diets and ended up with the following diet to prevent cognitive decline: (Note, this is not a ketogenic diet.) As we learn more or if Doug or I develop additional risk factors or begin to show signs of mild cognitive decline, we will modify.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>What to Eat:</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Green Leafy Vegetables: Eat 1/2-cup cooked or 1 cup raw every day if possible, but at least 5 times a week..</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Other Vegetables: 5 to 7 servings each day: Mostly non-starchy but allowing sweet potatoes and some other colorful root vegetables.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Fruits: Focus on berries and try to eat 1/2-cup serving every day but at a minimum, 3 times a week. Eat one other seasonal whole fruit daily if desired, but not fruit juices. Eat fruit after a meal to prevent rise in blood sugar. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Beans: One 1/2-cup serving each day, if possible, but at least 5 servings a week - especially if you are a vegetarian or vegan. Organic tofu is ok unless you are allergic to soy or have hypothryroidism as it contains goitrogens which suppress thyroid activity.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Gluten-free Whole Grains: One to two (1/2-cup) servings per day: Quinoa, gluten-free oatmeal, and/or rice (GABA, haiga, or black forbidden rice). Millet is ok unless you have hypothyroidism - it contains goitrogens which suppress thyroid activity. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* SMASH Fish (Wild caught salmon, mackerel, anchovies, sardines, and herring) and shellfish: Minimum of two 3-ounce servings per week. Vegetarians and vegans can substitute additional beans, nuts and seeds but must supplement with DHA, vitamin D, and B12.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Poultry (chicken or turkey - optional): Organic, pasture raised, two 3-ounce servings per week. (Except for ApoE4's who should avoid all poultry.) Vegetarians and vegans can substitute additional beans, nuts and seeds but must supplement with vitamin B12. Pescatarians can substitute additional servings of SMASH fish and shellfish.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Eggs: Organic, pasture raised, average of one per day, if you are not allergic.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Good fats: Cook with organic avocado oil. Use organic extra virgin olive oil (EVOO) liberally on salads and vegetables. May use organic, pasture raised ghee on occasion (except for ApoE4's who should avoid all dairy.) Eat 1/2 to 1 avocado each day if desired.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Nuts and seeds: Especially those high in omega-3 such as chia, flax, hemp seeds and walnuts. Include at least one handful daily.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Mushrooms: Shiitake, lion's mane, maitake, crimini, oyster, and others. Eat freely.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sea vegetables: Enjoy seaweed salad but avoid those with food coloring. Add kombu to soups and use when cooking beans and grains. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Fermented vegetables: Enjoy every day - even a bit at every meal!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Coffee, green, and herbal tea. Those with caffeine should be consumed early in the day.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Wine: no more than a glass a day. Skip some days. If you don't currently drink, don't start.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Spices: Use freely, especially turmeric, saffron, ginger.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Dark chocolate: A daily piece of 72% cacao or higher.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Sweeteners: stevia</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>What to Avoid:</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">*<b> </b>Sugar and sweets - read labels</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Dairy including milk, cheese, butter, ice cream</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Gluten</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Processed foods</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Junk foods and fast foods</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Fried foods</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Red meat more than once a month (must be organic, pasture raised)</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Omega-6 rich oils such as sunflower, corn, safflower and soybean oil</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Beer (contains gluten), hard alcohol</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> * * * <b>SUPPLEMENTS * * *</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">The MIND diet doesn't discuss supplements and the Sherzai's believe nutrition should come from food. The only supplements they recommend are vitamin B12 and omega-3 that are lacking in a vegan diet.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The <a href="https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=64e62e8bec813194f650405f5d55d259&creativeASIN=0735216207">Bredesen ReCODE protocol,</a> on the other hand, recommends quite a few supplements. However, he recommends lab tests to determine the need for some of the supplements. This is some of what he recommends but I strongly suggest you read the <a href="https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=64e62e8bec813194f650405f5d55d259&creativeASIN=0735216207">details in his book</a>, or see a physician trained in the Bredesen protocol, before you take all these pills.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Dr. Bredesen recommends:</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Curcumin (or turmeric) - 1 g, twice per day, eat with good fats</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Ashwagandha - 500 mg, twice per day with meals</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Bacopa monnieri - 250-500 mg, twice per day with meals</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Gotu kola - 500 mg once or twice per day, for alertness and focus</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Magnesium threonate - 2 g per day, take at night</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Ubiquinol - 100 mg</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* PQQ - 10 to 20 mg</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Resveratrol - 100 mg</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Nicotinamide riboside - 100 mg</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Omega-3 - 1 g of DHA and .5 to 1 g EPA</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Liposomal glutathione - 250 mg twice per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Probiotics and probiotics - If leaky gut, heal gut first</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Vitamin D and vitamin K2 (MK7) - Target D level of 50 - 80</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Mixed tocopherols and tocotrienols - 800 IU - Target vitamin E level of 12 - 20</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Bioidentical hormones - work with doctor to optimize thyroid, adrenal, and sex hormones.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If homocysteine is over 6 and if B12 is less than 500 take:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * Methylcobalamin - 1 g per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Methylfolate - 0.8 to 5 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * P5P (pyridoxal 5-phosphate, the active form of vitamin B6) - 20 to 50 mg per day</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If fasting insulin is greater than 4.5 or fasting glucose is greater than 90, or hemoglobin A1C is greater than 5.5., take:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * Alpha-lipoic acid - 100 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * N-acetylcysteine - 500 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * 1/4 teaspoon per day cinnamon</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * Berberine - 300 to 500 mg, three times a day or metformin</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If zinc is greater than 80 or copper:zinc ratio is greater than 1:3, take:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * Zinc picolinate - 25 to 50 mg</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * Alpha-lipoic acid - 100 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * N-acetylcysteine - 500 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * P5P - 50 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * Manganese - 15 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> * Vitamin C - 1 to 4 g per day</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This is a LOT of supplements. If you or a loved one are already in mild cognitive decline or the beginning of Alzheimer's, you should get in touch with a doctor who has been trained in the Bredesen protocol and work with them.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-weight: bold;">After studying the Bredesen protocol and Doug's specific requirements as a homogeneous ApoE4, </span><b style="font-family: arial, helvetica, sans-serif;">this is what Doug takes to prevent cognitive decline </b><span style="font-family: "arial" , "helvetica" , sans-serif;">in addition to his normal daily supplements</span><b style="font-family: arial, helvetica, sans-serif;">:</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/Carlson-Vitamin-Bone-Health-Soft/dp/B004A9OO5Y/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=5d342a446cef554bf30c1fb0304686da&creativeASIN=B004A9OO5Y">Carlson's Vitamin D</a> - 4,000 IU each morning</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/Host-Defense-MycoBotanicals-Mushrooms-Concentration/dp/B00WFH3A7Q/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=26d8f8cb5c5efd6b10ddf37825647289&creativeASIN=B00WFH3A7Q">MycoBotanicals Bra</a></span><a href="https://www.amazon.com/Host-Defense-MycoBotanicals-Mushrooms-Concentration/dp/B00WFH3A7Q/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=26d8f8cb5c5efd6b10ddf37825647289&creativeASIN=B00WFH3A7Q" style="font-family: arial, helvetica, sans-serif;">in Mushrooms and Herb Capsules by Host Defense</a><span style="font-family: "arial" , "helvetica" , sans-serif;"> - 2 per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Vitamin B12 - methylcobalomine, sublingual, 1 g per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">*<a href="https://www.amazon.com/Life-Extension-Super-Ubiquinol-Softgels/dp/B00DBYI6RQ/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=58cba0f211b5714172593fe741faa81c&creativeASIN=B00DBYI6RQ"> Life Extension Super Ubiquinol with PQQ </a>- 100 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/Jarrow-Formulas-Citicoline-Supports-Function/dp/B004JO4EFU/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=2742f21606510c68dcbceac95a4762b6&creativeASIN=B004JO4EFU&th=1">Jarrow Citicoline CDP choline</a> - 250 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B0797BCZ87?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B0797BCZ87&th=1">Thorne ResveraCel</a> - 2 per day, contains nicotinamide riboside, quercetin, trans-resveratrol, and betaine anhydrous</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B00425U5PE?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B00425U5PE&th=1">Carlson's Super DHA</a> - 500 mg per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B01D8V075U?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B01D8V075U">Thorne Meriva 500-SF</a> - 2 per day for 1 g of curcumin</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B0027YKO1C?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B0027YKO1C">Life Extension Super R-Lipoic Acid</a> - 1 per day for 240 mg</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B0016LIL8A?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B0016LIL8A">Pure Encapsulations Ashwagandha </a>- 1 per day for 500 mg </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B00JGCPAYY?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B00JGCPAYY">Vitamin K2 as MK-7</a> - 1 per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B000FGWDRW?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B000FGWDRW&th=1">Thorne Utlimate E,</a> containing all forms of vitamin E - 1 per day</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <a href="https://www.amazon.com/gp/product/B006P536E6?ie=UTF8&tag=fofololi-20&camp=1789&linkCode=xm2&creativeASIN=B006P536E6">Life Extension Neuro Mag, magnesium L- threonate</a> - 3 before bed</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* A good probiotic and prebiotic - find in the refrigerated section of your supermarket</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In addition, we take CBD (cannabidiol) tincture that I make from the non psychoactive strain of cannabis called ACDC which has strong antioxidant and neuroprotective properties. As a neuroprotectant, it can protect again brain damage and promote neuron growth. </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Supplement regimen</span></td></tr>
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<b style="font-family: arial, helvetica, sans-serif;"> * * * PILLS NOT TO TAKE * * *</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Besides taking supplements to help prevent cognitive decline, <b>a number of pharmaceutical drugs can impair memory and should be avoided. </b>Some of the most common are:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Benzodiazepines</b> taken for sleep or anxiety. These include drugs such as:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Ativan, Dalmane, Valium, Halcion, Klonopin, Midazolam, Librium, Paxipam, ProSom, Restoril, Xanax </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* <b>Prescription sedatives</b> like:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Ambien, Sonata, and Lunesta</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Anticholinergics</b> block the neurotransmitter acetylcholine and is linked to an increased risk of Alzheimer's. These drugs include:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Benadryl</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - The PM versions of analgesics such as NyQuil PM, or Tylenol PM.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Muscle relaxants such as Flexaril</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Motion medications like scopolamine</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Tricyclic antidepressants such as Elavil and Pamela</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Cholesterol-lowering drugs </b>not only lower cholesterol in the blood, but also in the brain. Cholesterol in the brain is needed in order to form connections between nerve cells needed for memory and learning.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Statins</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Narcotic painkillers </b>increase the risk of memory loss.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Opioid analgesics such as fentanyl, oxycontin, oxtycodone, demorol, hydrocodone, morphine, percocet, codeine, methadone, dilaudid, oxymorphone</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Dopamine agonists </b>used for Parkinson's can lead to memory loss,</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Antihypertensive drugs </b>can interfere with chemical messengers in the brain</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Beta-blockers</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>* Medications that effect your gut health</b> <b>and microbiome </b>can increase your risk of cognitive decline.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Antibiotics</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Anti-inflammatories like ibuprofen, naproxen, </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - Reflux medication like PPI proton pump inhibitors </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><b style="font-family: arial, helvetica, sans-serif;"> * * * BRAIN STIMULATION * * *</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">The expression, "use it or lose it" certainly applies to the brain. Contrary to popular belief, older adults can create new neurons! So it's important to stimulate the brain by doing something that is intellectually stimulating.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Learn a foreign language</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Take up a musical instrument</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Learn a new hobby</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Take a class or pull out your old textbooks. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">* Do Sudoku or crossword puzzles</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">* Do Brain Training. Some examples of this are:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - <b><a href="https://www.brainhq.com/">Brain HQ</a> </b>- online brain-training developed by an international team of neuroscientists. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - </span><b style="font-family: arial, helvetica, sans-serif;"><a href="https://www.lumosity.com/">Luminosity</a> </b><span style="font-family: "arial" , "helvetica" , sans-serif;">- fun brain training and mental fitness games, tests, and activities backed by science.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - </span><a href="http://www.happy-neuron.com/" style="font-family: arial, helvetica, sans-serif; font-weight: bold;">Happy Neuron</a><span style="font-family: "arial" , "helvetica" , sans-serif;"> - games and activities for developing memory, attention, language, executive functions and visual/spatial.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - <b><a href="https://www.mybraintrainer.com/">My Brain Trainer</a> </b>- an online "brain gym".</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> - <b><a href="https://www.braingle.com/">Braingle</a> </b>- A place to solve puzzles, brush up on trivia, and play games.</span><br />
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<b> * * * <span style="font-family: "arial" , "helvetica" , sans-serif;">PUTTING IT ALL TOGETHER * * *</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">All this can seem overwhelming, especially when it involves big life changes like giving up dairy and gluten and taking lots of supplements - or finding the time to exercise, do brain games and meditative activities. It's best to take one step at a time.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Our diet was already pretty clean but we made some modifications like trying to completely eliminate gluten (we gave up dairy decades ago), eating fewer grains, eating more veggies at breakfast, eating at least 3 hours before bedtime and fasting 12 to 14 hours before breakfast.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We already took quite a few supplements but added some new ones, especially those that target the brain that were recommended by Dr. Bredesen.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For aerobic exercise, we take a brisk walk every day, work out in our gym, play pickle ball and swim but we need to make sure we do all of these things more consistently. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We haven't done enough with stress relief or brain games. It's just so hard to find the time and we don't like sitting still. But our goal is to find the stress relief activities and brain games that we enjoy and that work for us. It's a journey but it will be worth it if we can enter into our golden years someday with a fully working brain!</span><br />
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Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-373950119140125352018-06-25T09:00:00.000-07:002018-06-25T09:00:03.186-07:00What Is Your Risk Of Alzheimer's?Testing For AoeE ProteinsOur Results and The Challenge Ahead<div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Alzheimer's is the 6th leading cause of death in the US.</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Alzheimer's Disease</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">If there was a scary disease contest, Alzheimer's would be pretty high on the list, if not on the very top. While the rates of the top two leading causes of death, cancer and cardiovascular disease, have decreased, the Alzheimer's death rate is going up. Between 2000 and 2014, it has increased 89%.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Today more than 5 million Americans are living with this disease and by 2050 that number is projected to be 13.8 million. What makes it scary is that professionals claim that it is the only leading cause of death that cannot be prevented or cured. Thankfully there are those that believe prevention is possible and some who even think it can be reversed. We will cover that in future blog posts.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>It's Personal</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Both my mother and grandmother died from brain-related diseases. Although neither had Alzheimer's, (my mother had water on the brain and my grandmother a brain tumor), I watched them both lose their mental faculties before they died. Nothing is more sad than to watch a love one show signs of dementia. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My mother had an amazing memory. She worked as the executive assistant to the President of Columbia Pictures. If you watched a movie with her, she could tell you the name of every actor in the film. Then she would tell you who they were married to, how many kids they had, their ages, and anything else you wanted to know about them. My first clue that something was wrong with her was when she asked me how many years my brother was married. She just didn't forget things like that. It turned out that she had hydrocephalus. She eventually lost all her capabilities, including the ability to speak. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My husband's grandfather died of Alzheimer's in his 80's and his uncle started showing signs in his 60's. His cousin is now struggling with some form of dementia.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">With these family issues we are both very concerned with brain health. We, of course, do many things for our health that should help prevent this terrible disease, but we wanted to know if we needed to step it up a notch. So we decided to get tested for the ApoE gene. A lot of our friends say they don't want to know, but we did.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>ApoE</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">ApoE is a protein in the brain that helps clear the harmful plaques that are characteristic in the brains of those with Alzheimer's. These toxic plaques consist of damaged amyloid-B proteins which stick together and form around nerve cells. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">There are 3 main ApoE proteins - E2, E3 and E4. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* E2 is the good ApoE protein as it is the most effective at removing the amyloid-B plaques from the brain. It is the least common form of ApoE.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* E3 is the most common and doesn't seem to affect the risk of getting Alzheimer's.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">* The E4 ApoE protein does a very poor job at removing the plaques.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">A person has two copies of these genes so you can be E2/E3 or E2/E2, etc..</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Interpreting the ApoE Test</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>E2/E2 </b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">If you have two copies of the E2 allele, you hit the jackpot and have the <b>lowest risk</b> of Alzheimer's disease and a decreased risk of cardiovascular disease. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>E2/E3</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">This combination of variants shows a <b>decreased risk</b> of Alzheimer's.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>E3/E3</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">This combination shows <b>no increased risk</b>.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>E2/E4 or E3/E4</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">One copy of E4 with either an E2 or E3 variant shows an <b>increased risk </b>of Alzheimer's.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>E4/E4</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Two copies of the E4 variant shows a <b>significantly increased risk </b>of both Alzheimer's a</span><span style="font-family: "arial" , "helvetica" , sans-serif;">nd cardiovascular disease.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>The Statistics (from 23 and me)</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">The <b>general population</b> has a l<b>ess than 1% chance of getting Alzheimer's Disease (AD) at age 65. </b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At <b>75, their risk increases to 3%.</b> </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">When they reach <b>85, the risk for men is 11% and 14% for women</b>.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The population that has <b>no E4 variants </b>have less of a risk. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At age <b>65, both men and women have less than 1% risk.</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At <b>age 75, both men and woman only have a 1.2% chance</b> of getting AD. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At <b>age 85, men have a 5.8% chance and women a 6.1% chance </b>of getting the disease. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you have <b>one copy of the E4 variant, </b>your risk goes up.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At age <b>65, men have a 1% risk </b>and <b>women have less than 1%.</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At age<b> 75, men have a 4.7% risk and women a 5.7% risk</b>.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At <b>85, the risk increases to 20.23% for men and 27.3% for women.</b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Those with <b>two copies of the E4 variant</b> have the highest risk.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At age<b> 65, men have a 4% risk and women a 2% risk.</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At age <b>75, men and women have a 28% risk of getting AD.</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">At age <b>85, men have a 51% chance and women a 60% chance of getting AD.</b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>We Took the Test</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Since we are members of Life Extension, we bought their test. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">You don't have to fast. You just do a quick cheek swab with each of the three swabs they provide. You mail it back in a prepaid envelope and you get the results in 2 to 3 weeks.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVPNuRwvmv3pPVPlop2Tru8wJmted7O-F-ickAywrS5f2FautVja3OfLsDKTfeMjOVfyzII9y53zuFl59L2PHaOFHHWYHAGOYwd7wjkyoq5ycJUTmiZL17FDR1v5m9tCGwktM_/s1600/img_LC100059_big.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="170" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVPNuRwvmv3pPVPlop2Tru8wJmted7O-F-ickAywrS5f2FautVja3OfLsDKTfeMjOVfyzII9y53zuFl59L2PHaOFHHWYHAGOYwd7wjkyoq5ycJUTmiZL17FDR1v5m9tCGwktM_/s200/img_LC100059_big.jpg" width="112" /></a></div>
<b style="font-family: Arial, Helvetica, sans-serif;">The Results</b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">My results were good. I had a E3/E3. I don't have the protection of the E2 variants, but the E3s have no increased risk.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My husband's results were not good. In fact, he had the results we dreaded, given his family history - an E4/E4 - a double copy of the E4 variant. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Although this is a terrible outcome, we strongly believe our gene expression can be modified by good nutrition, diet, exercise, love, and more. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My next posts will cover things that you can do to try and prevent this horrible disease. Doug and I are ready to take on this challenge and we will share everything we learn with you! So don't be afraid. Take the test (many companies offer it - 23 and me, Life Extension, LabCorp, to name a few.) It's good to know what hand you are dealt.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Remember, you can still be at risk for Alzheimer's even if you don't have the E4 allele. And having E4's doesn't necessarily mean you will get the disease. Your lifestyle is everything!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-24275422075667014262018-05-23T09:00:00.000-07:002018-05-23T10:13:40.112-07:00Instant Pot Steamed ArtichokesInstant Pot Quinoa Made In Artichoke Water<div class="separator" style="clear: both; text-align: center;">
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Instant Pot artichokes are so tender.<br /><br />Follow Foods on <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Instant Pot Artichokes</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Some nights we make an entire dinner out of giant steamed artichokes dipped in creamy hummus accompanied by a glass of our Sauvignon Blanc. Cooking the artichokes in our <a href="https://www.amazon.com/Instant-Pot-Plus-60-Programmable/dp/B01NBKTPTS/ref=as_sl_pc_tf_til?tag=fofololi-20&linkCode=w00&linkId=a24dfcf58de7ab2c26bddae4d401fbdf&creativeASIN=B01NBKTPTS">Instant Pot</a> produces really tender leaves and, best of all, produces delicious and healthy cooking water that you can enjoy as tea, use as a broth for soup, or use to cook grains. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Artichoke leaves contain some powerful phytonutrients - cynarin, silymarin, quercetin, rutin, and gallic acid, which can help protect us against liver disease, cancer, and heart disease. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Artichokes are rich in vitamin C, K, folate, magnesium, potassium, copper, and manganese, much of which ends up in the water when you cook the artichoke.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The cynarin in artichokes helps stimulate bile production and is beneficial for your liver. Silymarin is also a very good liver protectant so artichoke tea and broth are excellent for helping you detox.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Artichokes are a natural diuretic and can help prevent water retention and allow you to shed some water weight. And when you eat the artichoke, with all its wonderful fiber, it will act as a natural laxative and remove additional waste and toxins. Just one medium artichoke has a whopping 7 grams of fiber. And your gut microbes will have a feast too!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Clean the Artichokes</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Holding the stem, cut the pointed top of the artichoke with a sharp knife. Then, with a pair of scissors, cut the tops of each of the remaining leaves by about ½ inch. Remove the bottom stem with a knife so that the artichoke can sit flat. Peel the stem and set aside. Wash the artichoke under cold water while slightly opening the leaves. </span></div>
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<img alt="" border="0" id="BLOGGER_PHOTO_ID_5312402044694412274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUfwnWgFJeaV78SZ0klMMQMrmdnUd1OkuCTeCEVITuj_dCOVt58W16rX7Kbf2HrSWaKu5UrOTnoGqfld76Xf6gUxeyIN9j-X9TgL99WLc56hXcMsoY47CDpbIxcw7FQwMYRi7Fog/s400/IMG_2873.jpg" style="cursor: pointer; height: 300px; width: 400px;" /></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Place the artichoke directly in the Instant Pot with an 1 1/2 inches of water. Sprinkle with salt. Place the stem on the top of the artichoke. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Secure the lid and press the "Manual" button, setting the time for 30 minutes at high pressure. (Note: this time is for the giant artichokes we get here in Northern California. They can be 5" in diameter. If you are cooking smaller ones, cut the cooking time down significantly.) When done, press the "Off" button and let the pressure come down naturally. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Open the lid carefully and test a leaf to see if it's tender. If not, cook for another 5 minutes. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Remove the artichokes carefully and SAVE the cooking water.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Serve the artichokes with your favorite creamy hummus. Dip each leaf in the hummus. When you get to the bottom, clean out the choke material and fill the bottom with more hummus. That's our favorite part!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> * * *</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Quinoa with Artichoke Broth</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Vegan, Gluten Free</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">[makes six (1/2-cup) servings]</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Ingredients</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">1 cup quinoa</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">1 1/2 cups artichoke water</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Rinse the quinoa in a fine-mesh strainer with cold running water. Drain and place in the Instant Pot with the artichoke water.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Secure the lid and press the "Manual" button, setting the time for 5 minutes at high pressure. When done, press the "Off" button and let the pressure come down naturally. Open the lid carefully. Fluff with a fork and serve. </span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Quinoa with artichoke broth</span></td></tr>
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Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0tag:blogger.com,1999:blog-34579790.post-58848596520918626342018-05-05T11:20:00.000-07:002018-05-05T11:22:12.134-07:00Happy Cinco de MayoSome Recipes For Your Celebration!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBTTT62_kt_ozzzOnYlBEc_dcTt9dkVjYGBE45lbN9BcKzcUhmEcU07ryBOeaUFccjxngYTXXxPf7FBVkW8_z_wyEzhSsN_jmOey5E_6MIDwIywIoAMb6pTudZjiwUgh1rG-oF/s1600/Sangria.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBTTT62_kt_ozzzOnYlBEc_dcTt9dkVjYGBE45lbN9BcKzcUhmEcU07ryBOeaUFccjxngYTXXxPf7FBVkW8_z_wyEzhSsN_jmOey5E_6MIDwIywIoAMb6pTudZjiwUgh1rG-oF/s400/Sangria.JPG" width="355" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Serve Sangria at your Cinco de Mayo party.<br /><br />Follow Foods For Long Life at <a href="https://www.facebook.com/Foods-For-Long-Life-153351744685184/">Facebook</a> and <a href="https://www.pinterest.com/joanne2723/">Pinterest</a>.</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Some Cinco de Mayo Favorites</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Let's start with a beverage - Sangria! Check out Enrique's <b><a href="http://foodsforlonglife.blogspot.com/2014/05/apple-and-pear-sangria-blanca-great-way.html">Apple and Pear Sangria Blanca</a></b>. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Or make make Ryan Fitzgerald's Margarita recipe.</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">For each drink: 2 parts Tequila, 1 part freshly squeezed lime juice, and 1/2 part agave nectar. Shake with ice and serve in a chilled glass or over ice with a slice of lime. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Some replace the agave with 1 part Cointreau.</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I prefer a Reposado tequila for Margaritas.</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For appetizers, make a </span><a href="http://foodsforlonglife.blogspot.com/2012/02/healthy-vegan-and-gluten-free-7-layer.html" style="font-family: Arial, Helvetica, sans-serif;"><b>Healthy Vegan and Gluten Free 7-Layer Bean Dip with Walnut Taco Meat. </b></a><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB5mgGRmZLsUiRIins7a8xGOU8RIHoYJjDhFLzhOc3xTFfW0SCvJZetHV0sGYeGjsFMVx0fyzgxNPnwJx8WDLZuNCijgGtlBnT_PRy_C7Lh0QzeTvMcJeD5tisGA6_9ghtkqz0/s1600/7+layer+dip.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB5mgGRmZLsUiRIins7a8xGOU8RIHoYJjDhFLzhOc3xTFfW0SCvJZetHV0sGYeGjsFMVx0fyzgxNPnwJx8WDLZuNCijgGtlBnT_PRy_C7Lh0QzeTvMcJeD5tisGA6_9ghtkqz0/s400/7+layer+dip.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">7-layer dip</span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Or, since Manilla mangos are in season, try this easy to make <a href="http://foodsforlonglife.blogspot.com/2011/04/manila-mangos-are-here-these-sweet-and.html"><b>Mango and Avocado Salsa.</b></a></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTNol308zUEK5r9FSkuNDa5eox3qt5s-SQnvz51RKu_ON2sfK7GYMIqFERomN0obfy2yIgNOL9gcSkBKCNwNcBg6ccwgYXjqkgyV95h0P_GgcigqIuxERYlxQtEqobc6mgeqJQ/s1600/simple+mango+salsa.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTNol308zUEK5r9FSkuNDa5eox3qt5s-SQnvz51RKu_ON2sfK7GYMIqFERomN0obfy2yIgNOL9gcSkBKCNwNcBg6ccwgYXjqkgyV95h0P_GgcigqIuxERYlxQtEqobc6mgeqJQ/s400/simple+mango+salsa.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Mango and Avocado Salsa</span></td></tr>
</tbody></table>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">A good main course could be <b><a href="http://foodsforlonglife.blogspot.com/2013/01/easy-black-bean-corn-and-quinoa-stuffed.html">Easy Black Bean, Corn and Quinoa Stuffed Peppers with Enchilada Sauce</a>.</b></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEmIUPhFEWaKMU_Q406QpVjdNFgAFBDGAq-cTVvnybRd8P4-ovv5KE-Fpi945PsHDCjRRbXLtftoGxGZ1UrRk7aS5_IN18JRf3CxckIDCDhazt6UJl-r-t3yfOXFMNnWGjTWzS/s1600/stuffed+peppers.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEmIUPhFEWaKMU_Q406QpVjdNFgAFBDGAq-cTVvnybRd8P4-ovv5KE-Fpi945PsHDCjRRbXLtftoGxGZ1UrRk7aS5_IN18JRf3CxckIDCDhazt6UJl-r-t3yfOXFMNnWGjTWzS/s400/stuffed+peppers.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Stuffed peppers</span></td></tr>
</tbody></table>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Or, try using Soy Curls to make <b><a href="http://foodsforlonglife.blogspot.com/2010/09/vegan-chicken-fajitas-with-fresh-peach.html">Vegan Fajitas.</a></b></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw1sYywBedzQAs6Gb3IlFGu7VDyle1c3xFRDDbVKLdZw2Dy58ONrbRniBH0O-XzM1PnyerAd83j-eU2-CbhU-9W1_M22eOVjkKxu1hD_IV2NUj1ie6qmmmejNsbL11uXPdqtUF/s1600/vegan+chicken+fajita.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw1sYywBedzQAs6Gb3IlFGu7VDyle1c3xFRDDbVKLdZw2Dy58ONrbRniBH0O-XzM1PnyerAd83j-eU2-CbhU-9W1_M22eOVjkKxu1hD_IV2NUj1ie6qmmmejNsbL11uXPdqtUF/s400/vegan+chicken+fajita.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Fajitas</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">End your meal with a <b><a href="http://foodsforlonglife.blogspot.com/2010/02/vegan-mexican-chocolate-cake-get-ready.html">Mexican Chocolate Cake with Strawberries</a>. </b>Top with some vegan vanilla bean ice cream.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhBuRFUho7c7YNwuyC_FacSSb1zBjb1cTTmI-4wYVDAhc3AzlvdJp4EY-M5oruDy9bxRy1WbWovXFI9cPbuR_GiNyseqsGF4Fo4aO_M5zuiEDeYFcZ-O_YzURPsvLWFuGxG-a/s1600/Mexican+chocolate+cake+slice.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhBuRFUho7c7YNwuyC_FacSSb1zBjb1cTTmI-4wYVDAhc3AzlvdJp4EY-M5oruDy9bxRy1WbWovXFI9cPbuR_GiNyseqsGF4Fo4aO_M5zuiEDeYFcZ-O_YzURPsvLWFuGxG-a/s400/Mexican+chocolate+cake+slice.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Mexican Chocolate Cake</span></td></tr>
</tbody></table>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whatever you serve, have a wonderful Cinco de Mayo!</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ4x1M66HgzYarRG4VgVPHsQF-m3wXosp4O9XhCzGtPwUamT7hH7YAkbf9GSWo_SVU4dkh2pfyo2zZp91ENN5KdpcJwRFAfazY5L8nerTlLoANcuIknWbn8_tyKiZUgV6kBAxG/s1600/Unknown.png" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ4x1M66HgzYarRG4VgVPHsQF-m3wXosp4O9XhCzGtPwUamT7hH7YAkbf9GSWo_SVU4dkh2pfyo2zZp91ENN5KdpcJwRFAfazY5L8nerTlLoANcuIknWbn8_tyKiZUgV6kBAxG/s320/Unknown.png" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>Dr. Joanne L. Mumola Williamshttp://www.blogger.com/profile/02553844352306073005noreply@blogger.com0