Monthly Archives: November 2011

Turmeric & Saffron to Cleanse & Heal Body

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Turmeric cleanses the body

Go for it….Spice up your life!  Scientific research has revealed what the people of India have known for centuries! Turmeric and Saffron, whether combined with pharmaceuticals, or taken by themselves, cleanse the skin and cure what ails you; both spices functioning as natures prized antibiotics.

Turmeric and its cousin Saffron contain a polyphenol called “curcumin”, an  antioxidant that is associated with reducing nutrition related pathologies. They are bland tasting, turmeric has a rich yellow color that we associate with “Curry”  and saffron is orange and string-like. These wonderful seasonings are slowly taking on the health importance that they deserve.

It has been noted that India has lower occurrences of heart disease and cancer.

Saffron comes from the crocus flower

Many comparisons have shown that individuals who leave India are diagnosed with a health disease, not otherwise documented in previous family history, after moving into a western society.  Duly noted, the main difference in dietary intake was a lower to “no” amounts of turmeric being consumed in their meals.

Turmeric is not as costly as saffron and is readily available with other herbs and seasonings in stores, or in 300 mg capsule form in the vitamin and mineral grocery isle.

Introducing turmeric into meal preparation is very easy to do. 1 teaspoon added to rice, pasta, potato’s, soups and vegetables are good ways to switch from the salt shaker to a healthier spice that heals and makes your body work and function better. Saffron is more costly and commonly used in the Italian dish Risotto Milanese, however, it also provides the same healing benefit as its close relative.

  • With a few grains, turmeric’s antiseptic properties help to heal cuts, wounds, kitchen burns and abrasions.
  • Gently rub a small dusting of turmeric onto area of face to reduce facial hair growth. Massage into skin with a dampened tea bag.
  • A mixture of 1 teaspoon turmeric and 1/4 cup yogurt rubbed onto the abdomen to reduce stretch marks during pregnancy. Rinse off after 5 minutes.
  • Added 1/4 teaspoon to individual meals through out the day, keeps various diseases a bay.
  • Mixture of 1/4 teaspoon turmeric, 1/8 teaspoon salt and 1/2 teaspoon mustard oil rubbed into gums to combat gum infections. Rinse with warm water.
  • Accredited for reducing anemia and sore throats by eating a paste of 1 teaspoon honey and 1/4 teaspoon of turmeric.
  • Stop diarrhea by drinking 1/4 teaspoon to 1 glass of water
  • Sick with an infection? Combine in a glass of milk, 1/2 teaspoon turmeric and 1 teaspoon honey  and drink this natural antibiotic 2 times a day.
  • Combat GERD or “Acid Reflux” by consuming 1/8 teaspoon turmeric (a 300 mg capsule) before dinner. Also consider Fast Relief: Fennel Seeds Combat Digestive Problems and

Gas Pains Drink Lemon Water

  • Heal Acne by combining in a bowl 1/2 tsp water, 1/4 tsp turmeric and 1/8 tsp salt. With a cotton ball gently dab a small amount of  paste onto acne and allow skin to absorb ingredients overnight. In the morning, gently cleanse to remove and refresh skin.
For modern western medicine practices, the excitement around the ancient asian spices brings hope on the horizon for how meal preparation can enhance an individuals overall health. The many benefits of polyphenol curcumin are continuously being researched: Inflammation, Arthritis, Irritated Bowel Syndrome, Kidney Disease etc. Present studies  have shown that curcumin inhibits the proliferation of tumor cells in cultures, human and animal studies. Curcumin’s many strengths and limitations are being seriously explored and are bringing new opportunities to healing ones body.
By, Kim Crocker-Scardicchio
Recipes

Lentil Soup
Replace the Salt Shaker
Chicken Curry
Pork or Beef Roast with Vegetables
Risotto Milanese
Spices to Lower Inflammation
Health Benefits of Saffron

References
 1.  Food Chem Toxicol. 2011 Aug;49(8):1834-42. Epub 2011 May 6.
 Safety Assessment of a Solid Lipid Curcumin Particle Preparation: Acute and Subchronic Toxicity Studies.
 Dadhaniya P, Patel C, Muchhara J, Bhadja N, Mathuria N, Vachhani K Soni MG.
 Pre-Clinical Department, Cadila Pharmaceuticals Ltd., Dholka 387 810, India.
 website:  http://www.ncbi.nlm.nih.gov/pubmed?term=benefits%20turmeric%20body
2  .Best Pract Res Clin Gastroenterol. 2011 Aug;25(4-5):519-34.
 Curcumin: The Potential for Efficacy in Gastrointestinal Diseases.
 Irving GR, Karmokar A, Berry DP, Brown K, Steward University of Leicester, Department of Cancer Studies, Room 503, Robert Kilpatrick Clinical Sciences Building, Leicester Royal Infirmary, Leicester LE2 7LX, UK.
 website:  http://www.ncbi.nlm.nih.gov/pubmed/22122768
3. J Fam Pract. 2011 Mar;60(3):155-6.
 Clinical Inquiry. Does turmeric relieve inflammatory conditions?
 White B, Judkins DZ.
 Oregon Health & Science University, Family Medicine, Portland, USA.
 website:  http://www.ncbi.nlm.nih.gov/pubmed/21369559
4.  Anticancer Agents Med Chem. 2011 Oct 25. [Epub ahead of print]
 Curcumin and its Formulations: Potential Anti-Cancer Agents
 Zhu HL, Ji JL, Huang XF
 zhuhl@nju.edu.cn.    http://www.ncbi.nlm.nih.gov/pubmed/22044005
5. Nutr Cancer. 2010;62(7):919-30.
 Curcumin, the golden spice from Indian saffron, is a chemosensitizer and radiosensitizer for tumors and chemoprotector and radioprotector for normal organs.
 Goel A
 Aggarwal BB
 Department of Internal Medicine, Baylor University Medical Center, Dallas, Texas, USA.

Holiday Turkey with Cranberry & Rosemary Stuffing

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Roasted Turkey with Oranges & Apples

Benjamin Franklin thought that the Turkey should be the country’s state bird and in many ways he got his wish. World wide, the most recognized symbol associated with the American holiday to celebrate Thanksgiving is the beloved bird. The holiday meal in that of itself, symbolizes a portion of the history: death and abundance, family gatherings and compromises. While the beauty of the celebration is that we set a moment aside to be thankful.

This recipe layers in various ways to keep the moisture in the turkey so that it will not dry out. Begin by using a V-rack in your roasting pan OR create your own V-rack by layering the pan with fruit and set the turkey on a bed of orange and apple slices. Once the fat from the turkey melts, it falls to the bottom of the roasting pan. When that happens, the bottom quarter of the bird does not roast–it braises in its own juices.

The recipe has been written for a mid-size bird. Increase or decrease ingredients according to the size of the bird that you have chosen, carefully paying attention to the cook time chart below.

Approximate Roasting Times for Stuffed Turkey
Turkey Weight Hours
6 to 8 pounds 3 to 3-1/2 hours
8 to 12 pounds 3-1/2 to 4-1/2 hours
12 to 16 pounds 4-1/2 to 5-1/2 hours
16 to 20 pounds 5-1/2 to 6 hours
20 to 24 pounds 6 to 6-1/2 hours
Approximate Roasting Times for Unstuffed Turkey
Turkey Weight Hours
6 to 8 pounds 2-1/2 to 3 hours
8 to 12 pounds 3 to 4 hours
12 to 16 pounds 4 to 5 hours
16 to 20 pounds 5 to 5-1/2 hours
20 to 24 pounds 5-1/2 to 6 hours

For more information on Everything Turkey click here http://www.butterball.com
INGREDIENTS

  • 12 lb. turkey (allow 4 hours for cooking)
  • 2 apples and 2 oranges (helps to promote moisture while baking in oven)
  • 2 Tbsp butter OR 12 bacon strips
  • 1 Tbsp rosemary
  • 2 tsp thyme
  • 2 tsp sage
  • 1 1/2  to 2 tbsp salt
  • 2 cups water

DIRECTIONS
Prepare Cranberry and Rosemary Stuffing, set aside. Preheat oven to 400 F degrees. Remove the giblets and neck if they are encased in a plastic bay within the back side of the turkey. Rinse and pat the turkey dry. Cut the oranges and apples into 1/4′s. Place 1 orange quarter and 1 apple quarter into the bird and then fill with a portion of the stuffing. Lay the remainder fruits under the bird. The water from the fruit provides moisture to the bird while cooking.  In a small bowl, combine rosemary, thyme, sage, salt and oil. Rub the seasonings under the skin on top of of the turkey and over the entire turkey. Layer bacon slices side by side all over the turkey this is so the meat stays hydrated: OR use only butter in place of bacon rubbing it over the bird. If the legs are not secured with a wire, tie them together with kitchen string. Place the turkey on a V-rack in a roasting pan with the meatier side (breast side up) and the less meatier side down setting on top of presliced fruits. Cover with aluminum foil creating a tent on top so that moisture circulates with in the pan and around the turkey.

For 12 pound turkey allow 4 hours baking time. Reduce oven temperature to 325 degrees. After one hour, baste the turkey with it’s own juices, using a baster or gravy ladle. Repeat at the second and third hour. After third basting, remove aluminum foil. Baste after 30 minutes.  Continue cooking the turkey until an internal temperature of stuffing and breast is 165F  degrees or 180 F for the leg. Also look for other indications of doneness: loose joints and juices running clear. If turkey skin begins to turn dark brown before the internal temperature is met,baste once more and cover the turkey with foil and continue to roast.
Makes 15 (4 ounce) servings; various amounts of light and dark meat

Cranberry Stuffing  

Cranberry Rosemary Stuffing

  • 1/2 cup celery
  • 1  onion chopped
  • 1 garlic clove minced
  • 3 Tbsp butter, or Olive Oil
  • 1/2 tablespoon chopped fresh sage or 1/2 tsp dried sage
  • 1 1/2 teaspoon chopped rosemary or 1/2 tsp dried rosemary
  • 4 cups cubed toasted bread, (OR 2 cups cubed toasted bread  and 2 cups seasoned bread crumbs)
  • 1-1 1/2 cups Dried Cranberries or Pomegranates
  • 1/3 cup chopped walnuts (optional)
  • 3/4 tsp salt
  • pepper to taste
  • 1 1/2 cup warm water with a bullion cube dissolved (or pre-made broth)
  • 2/3 cup milk

Over medium heat, saute` in 3 Tbsp olive oil onion, garlic and celery for 5 minutes. In a separate pan, over medium heat add water, bullion cube and milk, bring to a slow boil, about 7 minutes.  In a bowl, assemble herbs, bread crumbs, cranberries, walnuts, salt and pepper. Take saute mixture and add to bread crumbs, stir with spoon. Slowly add the broth to the stuffing ingredients with wooden spoon until bread crumbs are moistened, but don’t become soggy. Place into an oven proof dish and bake in oven on 350F for 20 minutes. May place a portion of stuffing in cavity of turkey, stuffing should reach 165F inside turkey to be done.

Number of Servings: 15

Lentil Soup with Nature’s Antibiotics

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Lentil Soup w Natures Antibiotics

Lentil soup with reduced sodium and increased flavors! A favorite for the winter season.
This particular recipe adds Turmeric and Cilantro, both are credited for their antibacterial healing properties, boosting the immune system and curing what ails you! Delicious!
Serves 6+

  • 1/4 cup Olive Oil
  • 1 Carrot diced (not necessary to peel)
  • 1 Celery halved and sliced
  • 1 onion diced
  • 2 garlic cloves minced
  • 1/4-1/2 tsp red pepper flakes (or Cumin for a Middle Eastern flavor)
  • *8 oz Dry Lentils (225g)
  • **5-6 cups water
  • 1 tsp Turmeric (optional)
  • 2 Tbsp Chopped Cilantro (or torn leaves)
  • **1 tsp salt

*For 28 oz canned lentils; drain, rinse for 1 minute & add to recipe
** May substitute water with brand name ”Imagine Low Sodium Broth”. FYI, the lentils may not need additional salt if using pre-made broth.

Over medium heat place a large sauce pan and add olive oil, diced carrot, celery, onion and minced garlic. Allow to saute` for 5 minutes. Reduce heat to low. Add red pepper flakes (or cumin) and dried lentils. Stir. Add water, the lentils will absorb about 1/3 of the water. Lentils should be monitored for additional water after 25 minutes and add another 1 cup if needed. Cover with a lid slightly cracked propped with a wooden spoon. Allow to simmer for a total of 30 minutes. Stir in Turmeric until well blended, about 20 seconds. Remove from heat and serve.
Ladle lentil soup into individual bowls, placing into center 1/2 tsp of chopped cilantro into each bowl.

LS DASH Diet, Reduce Sodium Intake

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“Dash Diet”

Avoid eating canned food high in sodium. Instead, choose fresh or frozen foods.

The average American presently consumes 5-8 tsps of salt per day! This is extremely dangerous in the long run for your organs, but specifically for the heart and kidneys.

Dietary Approaches to Stop Hypertension(DASH), or a low sodium diet is  an easy lifestyle to adapt by limiting salt intake to 1-2 tsp’s per day & add potassium to provide balance and flushing out excess sodium with:

Meals with vegetables, fish and fruit help reduce sodium levels

  • Fresh Fruit
  • Fresh Vegetables
  • Legumes (dried, cooked at home, seasoned: garlic, onion, rosemary)
  • Fresh Fish.
  • 6-8 Glasses of water or tea.

Following the Mediterranean or DASH Diet gives a person the proper amounts of food consumed at each sitting therefore reducing risk of hypertension for an individual.  There are a variety of Salt Substitutes on the market.   Mrs. Dash is commonly used and a favorite of most, does come in a variety of flavors. However, vegetables tossed and sauteed in olive oil with fresh herbs and fish or meats prepared with spices and herbs, add flavor and reduce sodium. Obtain more ideas on how to use Herbs and Spices to Replace the Salt Shaker

Fluids are equally important to a successful diet.  Lemon Water made with 1/2-1 freshly squeezed lemon in a glass of water each day, an additional source of potassium to rid the body of excess sodium . Foods to restrict if instructed to follow a Low Sodium Meal are: Carrots, Celery, Spinach, Beets.  Additional tips:

  • Stop consuming tap water that is conditioned with a water softener
  • Drink bottled water and Green, Black or White Tea
  • Rinse all canned foods really well before preparing them. Quick rinse reduces sodium by 41%. 3 minute rinse reduces sodium by a higher percent.
  • Read food labels. Buy pre-packaged foods with mg of Potassium  should be higher than mg of Sodium.

Meal Plan Low Sodium (LS)

Breakfast
Bread or Cereal…. Oatmeal (Instant “Heart Healthy Advanced Nutrition” LS and high Potassium)
Fruit…………………..apple, orange, kiwi, banana, dried apricots, prunes, raisins
Orange Juice or skim 1% Milk.

Snack am
Fruit

Lunch
Vegetable……………cole slaw
Vegetable……………LS Cream of potato soup, baked sweet potato
Meat…………………..meatloaf with LS Gravy (3 0z). grilled or baked salmon, fish
Vegetable…………..twice baked potato and steamed green beans
Bread…………………wheat Roll
Dessert……………..orange sherbet, pears, plums

Snack pm 
Fruit…………………..(Choose 1) banana, Kiwi, orange, seasonal fruit
Milk…………………. ..4-6 oz low or nonfat yogurt

Dinner
Meat……………….,,seasoned Chicken Breast (3 oz)  (turned in freshly chopped herbs and garlic)
Bread……………….sesame seed multi grain bun,
Vegetable………….Lettuce, tomato and onion (cooked or raw)
Vegetable……….. .soup Lima or white beans, salad with avocado, beets, spinach
Fruit…………………fruit, melon……………LS apple pie

References

5 Steps to “Cleanse” & Improve Lifestyle

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Cleansing, Purifying, Renewal.  All good words that make us feel positive about making a change in our lives, words that tie us to a commitment to do better while paying attention to nutritional intake.

“Must foods” to add to any new meal plan

  • Colorful
  • Consumed multiple times throughout the day
  • Contain fiber and water

Carbon that hydrates the body, otherwise known as Carbohydrates. Improve dietary intake by loading up on fruits and vegetables that will contribute to renewed health.

Red Vegetables to reduce risk of prostate cancer.

Vegetables and fruits that are red in color contain lycopenes, (fiber, Vitamin C, quercatin, ellagic acid, hesperidin) all which actively protect the colon from prostrate cancer, lower LDL cholesterol, lower blood pressure, slow tumor growth, rid free radicals from the body and in some cases protect joints from arthritis.

Red, Blue & Purple foods to keep stroke and brain disease at bay.

Fruits that are: red, blue, or purple contain some of the same key players as the red foods have and are called anthocyanins. Their value protects the brain, improves memory and immune system, reduces LDL cholestrol, are anitcarinogens and protect the digestive tract, assist calcium and mineral absorption across the digestive tract, reduce inflammation and cancer cells.

Foods orange and yellow in color improve vision and skin

Orange and Yellow Fruits are known as carotenoids, high in Vitamin C (citrus fruits) & Vitamin A, potassium. Cleansing of organs from sodium, promote alkaline balance and vision, reduces LDL cholesterol, blood pressure and risk of macular degeneration, promote collagen formation and has magnesium and calcium to improve bone.

Green Veggies for folate to improve brain, skin and liver

Green Vegetables are filled with chlorophyll, calcium, folate, Vitamin B.
Important for a healthy liver, skin, and colon, reduces risk of cancer,improves retinal health reducing risk of cataracts, macular degeneration and birth defects.

White foods boost immune system

 

 

White foods contain: anthoxanthins, allicin, beta carotene, lignans all improve immunity activating B & T-cells, balance hormone levels, lower blood pressure and improve blood circulation.

Cleansing and detoxifying are ideas and terms not encouraged by dietitians. Often times fads are spun off of an idea or word without realizing the negative effects on the body and organs such as loss of lean muscle, lack of nutrients for strengthening bone and muscle. The stomach is not reduced in the long run and upon food introduction, the lipid cells expand more easily. Lastly, no new habits or practices have formed to consciously eat with intent nor cook with a purpose.

When adopting a new dietary lifestyle, follow these 5 tips to success and notice the proper cleansing and renewal of health that your body is longing to experience:

  • Eat 4 fruits
  • 5 vegetables  a day
  • Drink 6-8 glasses of water/tea
  • Reduce salt intake by 1/2
  • Walk 30 = minutes each day.
By:  Kimberly Crocker-Scardicchio
References