News You Can Use

Low Vitamin-12 Linked to Risk of Dementia

An association between low vitamin B-12 status and cognitive decline in older adults is the finding of a ten- year long British study.  Vitamin B-12, which is found only in foods of animal origin such as meat, eggs and dairy, is adequately obtained by most young, healthy persons.  However, an estimated 10-15% of those over age 60 are deficient in vitamin B-12.

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Pycnogenol Shows Joint Health Benefits

Researchers recently found that patients diagnosed with Osteoarthritis (OA) who took 50 mg of pycnogenol three times a day for three months had significant reductions in pain and stiffness, compared to those who took a placebo.

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Omega-3 Fat Intake During Pregnancy Improves Infant Coordination

Researchers found that children with higher levels of umbilical omega-3 fatty acids at birth had better coordination than those with lower levels.

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Supplement Spotlight

Milk thistle is a wonderful herb that is most popularly known for its use in detoxifying the liver.  However, the use of milk thistle has many other benefits for a variety of health problems, as seen below:

Acne, constipation, Crohn's disease, and irritable bowel syn­drome:

Milk thistle increases the production of bile, a fluid created in the liver that helps break down fats in the small intestine. Increasing the flow of bile helps remove (via the stool) the testosterone byproducts that cause acne, protects the intestinal lining in Crohn's disease, and relieves consti­pation (including constipation in irritable bowel syndrome).

Alcoholism, cirrhosis, and hepatitis:

Silymarin, an extract of milk thistle, acts on the membranes of the liver cells, pre­venting the entry of virus toxins and other toxic com­pounds and thus preventing damage to the cells. It also dramatically improves liver regeneration in hepatitis, cir­rhosis, and other diseases of the liver. One study, conducted by a German pharmaceutical firm, looked at 2,637 people who had used milk thistle for various liver disorders, including cirrhosis of the liver, fatty liver, and hepatitis. After eight weeks of taking stan­dardized milk thistle capsules daily, 63 percent of the study participants said their symptoms- including abdominal distension, fatigue, lack of appetite, and nausea-had dis­appeared. The average improvement in the levels of enzymes that are markers for liver cell death was 46 percent, and over 73 percent of enlarged livers shrank in size.

Other studies focused on specific disorders also have shown positive results. In a well documented double­ blind study of 116 individuals who had alcoholic cirrhosis of the liver, German researchers found that milk thistle exerted a profound curative action in as little as two weeks. And in a later study, twenty-nine people with advanced alcoholic liver disease reported relief from nausea and restored appetite after two months' treatment with the milk thistle extract silymarin.

Atherosclerosis, gallstones, and high cholesterol:

By stimulating protein synthesis in the liver, milk thistle lowers total cholesterol and helps the liver convert low-density lipoprotein (LDL, or "bad" cholesterol) into high-density lipoprotein (HDL, or "good" cholesterol). Of equal importance, milk thistle prevents cholesterol that has been excreted into the bile from being reabsorbed into the body, and the milk thistle component silibinin stops the oxidation of LDL cholesterol into a form that creates plaques in the linings of artery walls. This prevents choles­terol from gathering into artery-clogging plaques on arte­rial walls, which slows atherosclerosis. In addition, milk thistle lowers the cholesterol content of bile, which reduces the chance of gallstone formation.

Diabetes:

Chronic liver damage sometimes results in a form of diabetes in which the liver is no longer able to respond to insulin. This condition, known as insulin resis­tance, is very difficult to treat. In a double-blind study of sixty patients who had both alcoholic cirrhosis of the liver and diabetes, twelve months of treatment with 600 mil­ligrams of silymarin daily resulted in significantly lower fasting blood-glucose levels, less glucose spillover into the urine, and lower proportions of glycosylated hemoglobin, a measurement of the "stickiness" of red blood cells caused by elevated blood sugars.

Milk thistle can also fight diabetes in other ways. Insulin not only transports glucose into muscle cells, but also trans­ports fatty acids into fat cells. Silymarin stimulates the liver so that it can take excessive amounts of insulin out of the bloodstream in people with type 2 diabetes or diabetes aris­ing from alcoholic damage to the liver. By regulating the amount of insulin in circulation, silymarin treatment coun­ters weight gain stimulated by excessive amounts of insulin in the bloodstream. In addition, animal studies indicate that milk thistle extract can reduce ketoacidosis, a complication of prolonged, uncontrolled diabetes in which the body is forced to use fats rather than glucose for fuel, producing severe, toxic effects on the central nervous system.

Parkinson's disease:

Milk thistle maintains the body's sup­ply of the antioxidant glutathione, which helps slow the progress of the disease. The herb also lessens constipation and heartburn, digestive problems that commonly occur in people with Parkinson's disease.

Psoriasis:

Naturopathic physicians report that milk thistle reduces the frequency of psoriasis outbreaks. This effect is probably due to increased production of bile, which flushes away toxins associated with the disease.

-From Prescription for Herbal Healing by Phyllis A. Balch, CNC

Recipe Review

Mariachi Macaroni

From MyVeganCookbook.com

INGREDIENTS:

2 Cups Uncooked Macaroni Noodles

1/2 Cup Sun Dried Tomatoes (1/2" Pieces)

1 Cup Thawed Frozen Spinach (measure while still frozen)

1/2 Block of Silken Tofu

2 Tbsp Pine Nuts

1 Tbsp Red Wine Vinegar

1 Tbsp Lemon Juice

1 Tsp Sea Salt

3/4 Cup Soy Milk

1 Tbsp Flour

1 Tsp Sugar

1 Tbsp Olive Oil

1 Tsp Onion Powder

1/2 Tsp Garlic Powder

1/2 Tsp Crushed Red Pepper Flakes

1 Tsp Mexican or Regular Oregano

1/2 Grated Onion

Paprika

DIRECTIONS:

Cook macaroni noodles until slightly under cooked and drain.

Chop sun dried tomatoes into 1/2" pieces

Cook spinach and drain.

Into blender place: tofu, pine nuts, vinegar, lemon juice, salt, soy milk, flour, sugar, oil, onion powder and garlic powder. Blend until smooth.

Pour sauce from blender onto noodles and mix in the grated onion, crushed red pepper and oregano, sun dried tomatoes and spinach.

Pour into 2 quart casserole dish and sprinkle top lightly with paprika.

Bake in 400° oven for 45 to 50 minutes. After taking it out of the oven, let stand for 5 minutes before eating.

Gluten-Free Country Bread   

Adapted from Vegetarian Times, October, 2007

This soft, chewy homemade bread is worth its weight in gold to gluten-intolerant bread lovers.

1 tsp. Sucanat

1 pkg. Yeast

1 cup Organic Gluten-Free Brown Rice Flour

1 cup Raw Sunflower Seeds

1/2 cup Ground Organic Flax Seed

1/2 cup Potato Starch

1/4 cup Soy Powder

1/4 cup Tapioca Flour

1 Tbsp. Xanthan Gum Powder

1 tsp. Salt

2 Eggs

2 Egg Whites

1/2 cup Soymilk or Rice Milk

1/4 cup Extra Virgin Olive Oil

1/4 cup Molasses

1 Tbsp. Apple Cider Vinegar

Cooking spray

Coat 9-inch x 5-inch loaf pan with cooking spray.  Combine Sucanat, and 1/4 cup warm water.  Sprinkle yeast on top, then stir to combine.  Set aside.

Whisk together rice flour, sunflower seeds, ground flaxseeds or flax seed meal, potato starch, soy flour, tapioca flour, xanthan gum, and salt in large bowl.  In separate bowl, whisk together eggs, egg whites, soymilk, oil, molasses, and apple cider vinegar.

Add dry ingredients to egg mixture, and beat with electric mixer on low speed for one minute.  Add yeast mixture, increase mixer speed to medium-high, and beat three minutes.  Pour batter into prepared loaf pan; let rise one hour in warm place.

Preheat oven to 350 degrees F.  Bake loaf 45 to 55 minutes, or until deep golden brown (the outside will look very dark, but the inside will be soft and moist).  Cool 10 minutes, then turn out onto cutting board and slice.

Make 1 loaf (10 slices)

Per slice:

Calories: 315, Protein: 10g, Total Fat: 16g, Carbohydrates: 38g, Cholesterol: 42mg, Sodium: 278mg, Fiber: 5g, Sugars: 6g

Lentil Curry with Veggies & Rice

From www.VeganBodybuilding.com

Get healthier and feel younger by including more low-fat, cholesterol-free veggie foods into your diet. Start with this delicious, high-protein Lentil Curry. Full of flavor and high in fiber from whole grains, this satisfying dish will treat your body right.

Ingredients:

1 ½ cups green lentils

1 ½ cups brown rice

6 cups water

2 potatoes, diced

2 carrots, diced

1 zucchini, diced

1 Tbs. olive oil

2 tsp. curry powder

1 garlic clove, minced

1 can diced tomatoes

Directions:

Bring 6 cups of water to a boil in a large pot; add lentils (after washing well), reduce heat, and simmer for 20 minutes.

Add rice and cook for another 45 minutes.

Heat olive oil over medium heat in a large cast iron pan; add potatoes and carrots, stirring occasionally.

Add curry powder and cook for about 30 minutes; add zucchini and cook 5 minutes more.

Add garlic to vegetables (sauté prior, if you prefer).

Add tomatoes to vegetables in cast iron pan (avoid overcooking the tomatoes).

When rice and lentils are soft, sprinkle extra curry powder, some salt and extra virgin olive oil (if desired).

Serve the rice & lentils topped with vegetables, and enjoy while warm.

Mushroom Barley Soup/Stew 

From NowFoods.com

This is a wonderful tasty, hearty dish that can be made as a soup or stew, depending on how much broth is used. 

1 tablespoon Extra Virgin Olive Oil

1 small onion, finely chopped

1 clove garlic, thinly sliced

1 lb. fresh mushrooms, cut in chunks

2 – 3 carrots, coarsely chopped

1 cup of barley (uncooked)

4 cups chicken or vegetable broth (four cups of broth will make a stew; about six cups will make a hardy soup)

Sauté onions, garlic, mushrooms and carrots in pot for approximately 15 minutes on low heat until carrots and mushrooms are soft. 

Add barley and 4 to 6 cups chicken or vegetable broth, depending on whether you want a stew or soup. 

Bring to a boil; turn heat to low and cook for one hour, 15 minutes until barley is soft.

Serves 6-8.

February’s Secret Sale Word is “Happy Birthday”!

It’s both Joanne and Theresa’s birthdays this month, so our secret word reflects that!

To save 10% off your next order say, “Happy Birthday” at the cash register during February before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise.

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BE WELL!