Sunday, March 23, 2014
High Vitamin D Levels Critical to Prevent Chronic Inflammatory Diseases
The connection between cellular saturation of the prohormone, vitamin D and development of chronic conditions ranging from cancer, dementia, strokeand heart disease have been well documented among forward-thinking scientists for at least a decade now. The specific mechanism of action has not been well documented though, as most studies have not drawn a clear line between blood levels of vitamin D and disease prevention.
High Vitamin D Status Inhibits Inflammatory Messengers to Prevent Chronic Disease
Researchers from National Jewish Health reportingin The Journal of Immunology have discovered specific molecular and signaling events by which vitamin D inhibits inflammation to help prevent and possibly even treat a host of potentially deadly diseases. Current levels considered satisfactory by most medical professionals did not inhibit the inflammatory cascade, leading to the progression of many forms of disease. Conversely, individuals that maintain significantly higher blood levels of vitamin D had lower levels of inflammatory markers known to aggravate disease progression and were protected against the major killers so prevalent today.
The study author, Dr. Elena Goleva notedthat this research “goes beyond previous associations of vitamin D with various health outcomes. It outlines a clear chain of cellular events, from the binding of DNA, through a specific signaling pathway, to the reduction of proteins known to trigger inflammation.”Current guidelines call for minimum vitamin D blood serum levels of 20 ng/ml, a benchmark set decades ago that was intended to prevent rickets in children and promote bone health. Researchers conducting this study found improvement in inflammation levels at a minimum of 30 ng/ml. leaving millions at risk for chronic disease.
Check Vitamin D Blood Levels Every Six Months to Prevent Inflammation
Scientists conducting this study examined the specific mechanisms exhibited by vitamin D to act on immune and inflammatory pathways. They incubated white blood cells with different saturation levels of vitamin D and then exposed the culture to an inflammatory molecule known to promote intense inflammatory responses. Cells exposed to low levels of vitamin D (less than 15 ng/ml) produced excessive levels of the inflammatory cytokines IL-6 and TNF-alpha, associated with disease development and progression. The highest level of inflammatory inhibition occurred at 50 ng/ml and above as cells become fully saturated with the prohormone and maximum immune response is observed.
Researchers identified a new location where the vitamin-D receptor appears to bind directly to DNA and activate a gene known as MKP-1, interfering with the inflammatory cascade promoted by long-term stress and a highly ined, processed food diet. Dr. Goleva concluded“The fact that we showed a dose-dependent and varying response to levels commonly found in humans also adds weight to the argument for vitamin Ds role in immune and inflammatory conditions.”Maintain your vitamin D blood levels above 50 ng/ml (measured with the 25(OH)D test) to afford maximum protection against chronic inflammatory-mediated diseases.
How To Live Longer
Our body is a very complex machine which is continually processing the foods we eat through chemical reactions we er to as digestion and metabolism. Foods which are highly ined, processed and over cooked break down into sugars and proteins which wreak havoc in our cells. The sugar and protein molecules combine in the blood and in our cells to create byproducts known as anti-glycation end products or AGEs. Over the course of many years, AGEs directly contribute to many of the common diseases associated with aging such as heart disease, diabetes, dementia, cancer, renal failure, blindness, cataracts and even the brown age spots frequently seen on the hands of older individuals. We have direct control over AGE development and accumulation in our bodies, and diet is key to controlling the AGEing mechanism.
AGE Leads To Disease
While a small amount of AGE accumulation is normal and unavoidable, we have direct control over the degree of glycation of the proteins in our blood and cells through proper diet. In order for proteins to perform their specific function in our body, they must be formed or folded in a very precise pattern. When the protein comes in contact with a sticky sugar molecule, the two clump together to create a new molecule which no longer is able to complete its metabolic task. Further, this newly combined structure is now much larger in size, making it very difficult to navigate through the smallest capillary vessels, some the size of a red blood cell. The AGE molecule will either cause a blockage of the vessel or cause damage as it scrapes through the narrow opening. This is a primary cause of eye and kidney damage in diabetics who typically have very high AGE levels in the blood, measured by an A1C blood test. A1C is a measure of red blood cell AGE formation over the last 90 days. Diabetics and those at risk should have their A1C measured twice a year to ensure a reading below 5, which has been shown to reduce complications from AGE damage.Eat Natural and Raw To Prevent Disease
Diets which are high in ined carbohydrates, wheat, corn, grains, sugar and grilled, roasted or barbecued meats promote AGE accumulation in the body. Over the years, AGEs begin to overwhelm our ability to eliminate these improperly formed structures, and the body looks for ways to store them in an attempt to prevent further damage. Eventually we are unable to handle the continual glycation flood and disease is the end result. Once an AGE is formed it is very difficult to reverse the process, so the best strategy is to prevent them from forming. This is accomplished through diet. A natural, predominately raw diet of vegetables, nuts, seeds, legumes and lean proteins is effective in the reduction of AGEs as it stabilizes blood glucose and insulin, thus eliminating sugar which is necessary for the process to initiate. Studies have shown that switching to this type of natural diet can slow the advancing AGE process, and result in lower risk of heart disease and diabetes.AGEing Can Be Prevented
Many of the outward signs of advancing age are directly attributed to the glycation of our cells. Wrinkles, age spots and even graying hair are all the consequence of the cross-linking between proteins and glucose in the body. Once these bonds are formed, they are virtually impossible to break, so it is best to prevent the advancement of AGE formation. While diet is the front line defense, there are some nutriceuticals which have shown promise in keeping the glycation reaction in check. Carnosine is an amino acid which has shown promise in inhibiting the protein-sugar cross-link. Additionally, a form of B1 vitamin known as Benfotiamine, and a B6 derivative called Pyridoxal-5-Phosphate (P5P) are known to have anti-glycation effects. Alpha Lipoic Acid and Resveratrol are powerful anti-oxidants and are effective in reducing the AGE process.Many people consider aging to be a natural and inevitable process. Current research is illuminating our knowledge of anti-glycation end products, and the role they play in the development of many devastating diseases. Diabetes, atherosclerosis, cancer, dementia and outward aging occur as a direct result of AGE accumulation and the poor diet which is consumed by most people during their lifetime. Research has demonstrated that we can halt the damaging effects of glycation by adopting a diet of whole, natural and raw foods which keep blood sugar in check. Specific supplements can help prevent many of the devastating effects of AGEing by inhibiting cellular cross-links. Further, losing weight and moderate amounts of exercise also contribute to risk reduction by improving blood glucose and insulin resistance. A dedicated program which combines significant lifestyle changes and appropriate supplementation will result in a positive, healthy attitude and an extended life span.
Saturday, March 22, 2014
Listening to music can reduce pain
Listening to music can reduce pain - Music can not only give you peace and consolation during stress. A recent study found that music can even relieve physical pain experienced by a person.
Researchers at the University of Alberta found new evidence that music can change a persons acceptance of pain. this was discovered after they carried out tests on 42 children aged between three and 11 years. The children come to the hospital to get an IV.
One group of children fitted with drip while listening to music, while others without listening to music. Researchers then measured levels of the stress, the pain they feel, as well as heart rate. Researchers also measured the level of satisfaction of parents and nurses in charge of setting up the infusion.
"We found differences in these groups. Son who listen to music feel less pain when infused," said lead researcher Dr. Lisa Hartling, as reported by the Daily Mail.
Hartling explains that plays music when children undergoing painful medical treatments can be an easy and not expensive to help them. If children feel less pain, they will feel more calm and not stressed. Parents were more satisfied with the care given to their children.
Approximately 76 percent of nurses who work with children who listen to music say that the infusion process run smoothly and easily. While only 38 percent of nurses who work with children do not listen to music that claim the same thing.
Researchers at the University of Alberta found new evidence that music can change a persons acceptance of pain. this was discovered after they carried out tests on 42 children aged between three and 11 years. The children come to the hospital to get an IV.
One group of children fitted with drip while listening to music, while others without listening to music. Researchers then measured levels of the stress, the pain they feel, as well as heart rate. Researchers also measured the level of satisfaction of parents and nurses in charge of setting up the infusion.
"We found differences in these groups. Son who listen to music feel less pain when infused," said lead researcher Dr. Lisa Hartling, as reported by the Daily Mail.
Hartling explains that plays music when children undergoing painful medical treatments can be an easy and not expensive to help them. If children feel less pain, they will feel more calm and not stressed. Parents were more satisfied with the care given to their children.
Approximately 76 percent of nurses who work with children who listen to music say that the infusion process run smoothly and easily. While only 38 percent of nurses who work with children do not listen to music that claim the same thing.
Saturday Throwback Apple Hacks 39 Incredible Somewhat Inedible Uses for Extra Apples
Every Saturday, we post a piece from CHGs archives. This one comes from October 2007, which was nice when you think about it.
The U.S. produced more than 9,816,000,000 pounds of apples last year, or just about 28,854,000,000 individual pieces of fruit. That’s a lot of apples. Maybe too many to eat.
Fortunately, there are dozens - no, hundreds - wait, THOUSANDS of other uses for those delightful orbs of deliciousness, and CHG has 43 of ‘em right here.
1. Predict your romantic fortune. According to USApple.org, throwing an apple peel over your shoulder could reveal the identity of a boyfriend-or-girlfriend-to-be, since it, “would form the initial of your lover’s name.” I’m guessing X and Q don’t show up much.
2. Practice your pumpkin carving. Test-whittle a pumpkin pattern on its smaller, cheaper fruit cousin, and you’ll make fewer mistakes when it’s showtime.
3. Teach someone how to bunt. One of baseball’s most overlooked skills is also one of its most important, especially if you’re into squeeze plays. But bunting too hard is a suire way to waste an out. At your team’s next practice, toss apples to your bunters-in-training. If the fruit gets smashed, the kids are using unnecessary force. If the apples fall and roll away unharmed, they’re halfway to Butlerville.
4. Play a Flexibility game. This is an easy, creative brain exercise revered by one of my favorite elementary school teachers. Place an apple in front of a few kids. Give them ten minutes to come up with as many non-food uses as possible. The winner gets the apple. (And gets to write a blog entry twenty years later about the many uses of apples.)
5. Practice magic. Nourish your inner Harry Blackstone with the good ol’ Orange to an Apple trick. (Scroll down for details.)
6. Shrink some heads. Both hideously effective and just plain hideous, shrunken apple heads are guaranteed to scare the beejeezus out of someone this Halloween. Fab Foods has instructions.
7. Exfoliate. Wikihow gives DIY instructions on a neat facial scrub. Make sure you’re not allergic before giving it a try. That would be bad.
8. Prevent every disease known to man. Apples’ health benefits are too numerous and mind-boggling, to list here, so I’ll let’s hand it over to the Apple lobby.
9. Teach a student driver how to accelerate and brake smoothly. The apple’s stable bottom and heavy top makes it a perfect balance tool. Place one on top of the driver’s car. In an unoccupied parking lot, have him speed up, speed down, and finally, brake. If the apple’s knocked off, he loses. If it stays on, it’s apple pie for all.
10. Soften brown sugar. Oh, Readers Digest, you crafty minx. I had no idea it was possible to do this: “place an apple wedge in a self-sealing plastic bag with the chunk of hardened brown sugar. Tightly seal the bag and put it in a dry place for a day or two. Your sugar will once again be soft enough to use.” Now, if you could only improve that joke page…
11. Facial! According to the Washington Post, apples make people look pretty. Mix a grated one with a little honey and apply it to your face. Poof! Instant beauty. (Or at least, a very tasty visage.)
12. Stick ‘em in a vase. Pretending you’re on Trading Spaces has never been so easy. Grab a dozen Granny Smiths, pile them in a clear, tall container, and place strategically. Instant class for less than $4.
13. Make a stamp. Apples make great (albeit temporary) decorative stamps. Whether it’s cards, letters, or wrapping paper, the Washington Post claims all you have to do is, “[Slice] the fruit horizontally, exposing the inside star shape. Or create more elaborate designs -- hearts, moons, Hitchcocks profile -- with a small knife. Then stick a fork in the rounded side of the fruit, dip it in paint and press the stamp on paper.”
14. Host an apple tasting. From Lifehacker: Buy a dozen or so different apples, invite some friends over, and eat. Pair with wine, cheese, and/or chocolate for the ultimate in inexpensive luxury.
15. Ripen a tomato. Take five under-ripe tomatoes and one ripe apple. Place in a paper bag. Wait a few days. Marvel at the results.
16. Learn to Juggle. Over a couch or couch-like surface, perably.
17. Treat a horse, rabbit, or turtle. People aren’t the only animals that dig a nice MacIntosh. Head to your nearest stable or petting zoo, and (with the permission of the owners) make a mammal and/or amphibian happy. Especially fun with kids. (Make sure to shred the fruit before feeding it to a turtle. Otherwise, Choke City.)
18. De-salt a dish. Oversalting is a ginormous problem for those of us who per our sodium intake on the tongue-withering side. Readers Digest says, “When you find yourself getting heavy-handed with the saltshaker, simply drop a few apple (or potato) wedges in your pot. After cooking for another 10 minutes or so, remove the wedges -- along with the excess salt.” Chemistry at work!
19. Make stuff smell good. Huge props to Meredith at Like Merchant Ships on this one. She simmers a few apples along with various spicery, and her house ends up more fragrant than a Pillsbury factory. NICE. Instructions included in the link.
20. Build apple animals. Grab some toothpicks, a few gum drops, a handful of marshmallows and go to town. They make inspired, bizarrely fun holiday decorations, especially for Halloween and Thanksgiving.
21. Support some candles. I wish I’d thought of this one. Instead, Readers Digest trumped me again. You rascally malcontents! “Use an apple corer to carve a hole three-quarters of the way down into a pair of large apples, insert a tall decorative candle into each hole, surround the apples with a few leaves, branches, or flowers.”
22. Create an apple-head doll. Hey! It’s a doll that, uh, ages. (Yay?) I’m not so sure how I feel about this one, but (once again) the Washington Post seems to think it’s a good idea: “Peel an apple and let it hang-dry for a couple of days, so that the fruit shrivels into an old-lady face. Decorate the face with wire (for granny glasses) and seeds (for beady eyes), and attach it to a small bottle for the body. Dress up.”
23. Save the cakes! Storing a cake with half an apple will keep it alive for days longer than its projected lifespan. See, the apple absorbs all the mold-breeding moisture, leaving the confection nearly as fresh as the day it was baked. (I would say, “yummo” here, but honestly, that word makes me homicidal.)
24. Juice up a chicken. Marcella Hazan does this, but with lemons. 1) Grab a roaster chicken. 2) Stick an apple up its butt. 3) Roast. 4) Enjoy your a dewy, drippingly moist bird. Reader’s Digest has more.
25. Bob for them suckers. Oh, it looks easy enough, but Bobbing for Apples is the "Stairway to Heaven" of Halloween party games: only the chosen ones are really good at it.
26. Teach math and/or the fundamentals of gravity. According to some studies, kids respond better to hands-on lessons than those learned by rote memory. Apples are good tools for teaching addition, subtraction, and basic Newtonian physics. (Plus, is there anything more entertaining than dropping fruit on childrens’ heads?)
27. Decorate a Christmas tree. String some garland or build your own ornaments. If you have a dog or particularly bizarre cat, just remember to place ‘em high up.
28. Practice your knife skills. Whether you’re peeling its skin, coring the center, or chopping it up into eraser-sized pieces, the apple is one of the few foods suited for both pairing and chef’s knives. Hone your technique on a few dozen Cortlands (and use the detritus in applesauce).
29. Jazz up a floral arrangement. For your next bouquet, think outside the flower box by adding one or two color-coordinated apples to the party. Meredith has a great example over here.
30. Kiss up to a teacher. If your wife, husband, sister, roommate, uncle, best friend, or second cousin by marriage twice removed is about to launch a teaching career, slip a Red Delicious into their lunchbox with a note. They’ll mist up in the cafeteria.
31. Devise a centerpiece. Stack ‘em, line ‘em up, or stick ‘em in a bowl – anyway you position them, apples are elegant, easy objets d’art in any mealtime setting.
32. Play Pass the Apple. A super-neat variation on the ol’ fashioned relay race, Pass the Apple involves each runner tucking a piece of fruit under his chin, then transferring it to the next runner’s chin without using his hands.
33. Carve a bird. Fruit sculpture is impressive and fairly easy when compared to other hobbies, like say, quantum physics. This apple bird tutorial will get you started.
34. Give a gift. Whether you’re canning or making Apple Pie in a Jar, every person on the face of the earth (except Kim Jong Il and other various psychopaths) loves receiving food for special occasions. Homemade apple products are an inexpensive way to please minds, hearts, and gaping maws.
35. Target practice. Do you shoot things at other things? Save money (and perhaps someone’s eye) by setting apples up as bulls-eyes. On the less-destructive side, they also make fabulous targets for practicing your curveball. (PLEASE BE CAREFUL.)
36. Paint. There’s a reason so many painters start on bowls of fruit – it’s a good way to learn fundamental shading and coloring. Unpack those brushes and get started, folks.
37. Design a wreath. At first, I pictured this as a dozen apples affixed to a straw circlet, rotting over my mom’s mantle. Ooo – wrong. FamilyCorner.com has a good example of how it should really be done.
38. Play apple toss. It’s like cornhole, but with buckets. And apples. And no bean bags. And … ah, just take a look.
39. Cook. This would be a pretty awful cooking blog if there was no actual cooking involved. So, BEHOLD the following light, relatively inexpensive recipes, garnered from Cooking Light, Food Network, Pick Your Own, All Recipes, and my Ma:
Apple Brown Betty
Apple Butter
Apple Cake
Apple Chutney
Apple Cobbler
Apple Crisp
Apple-Glazed Pork Loin Roast with Apple-Ham Stuffing
Apple Leather
Apple Martinis (they’re fat free, right?)
Apple Muffins
Apple Pie
Apple Salad
Apple Slaw
Apple Smoothie (scroll down)
Apple Strudel
Applesauce
Apple Cobbler
Apple Crisp
Apple-Glazed Pork Loin Roast with Apple-Ham Stuffing
Apple Leather
Apple Martinis (they’re fat free, right?)
Apple Muffins
Apple Pie
Apple Salad
Apple Slaw
Apple Smoothie (scroll down)
Apple Strudel
Applesauce
Baked Apples
Dried Apples
Dried Apples
Sources:
- Hocklander, Sony. "Applemania," Springfield News-Leader. 9/19/04.
- Readers Digest
http://www.rd.com/content/extraordinaryuses/extraordinary-uses-for-apples/ - US Apple Association
http://usapple.org/index-c.cfm - "With the arrival of apple season," Washington Post. 10/22/06
Friday, March 21, 2014
Soda Consumption Increases Risk of Diabetes by 26
(Article first published as Soda and Sweetened Drinks Increase Risk of Diabetes on Technorati.)
Few realize that having diabetes increases the risk of developing heart disease and sudden death from a heart attack twofold. Research has now linked liquid sugar in the form of soda and sweetened beverages directly to the skyrocketing incidence of new cases of the deadly disease. Taking the proper steps today can dramatically lower your risk of becoming diabetic and allow you to avoid the many dangerous complications.
Study Confirms Link Between Soda and Risk of Diabetes
The typical 12 ounce serving of most sweetened soft drinks is equivalent to eating 12 teaspoons of sugar. Few people would ever use that much if they were to sweeten a beverage themselves, yet they subject themselves to several servings every day. The results of a study conducted by the Harvard School of Public Health and published in the journal Diabetes Care demonstrates that soda and other sweetened beverages are ‘clearly and consistently associated with greater risk of metabolic syndrome and Type II diabetes’. Two sugary drinks per day increase risk of diabetes by 26% and metabolic syndrome by 20%.
Sugar in Soda Linked to Weight Gain
Calories from this source aren’t registered as a source of energy since they bypass processing in the liver and are passed straight through to the blood where they cause blood sugar levels to spike. The excess sugar is converted to triglycerides and neatly packed away as body fat. Eventually this process causes metabolic instability, high blood pressure, insulin resistance and diabetes.
Break the Sugar Cycle with Natural Diet and Fresh Brewed Tea
A natural compliment to removing sugary drinks from your diet is to lower your total glycemic load by slowly cutting processed foods that contain high fructose corn syrup or excessive amounts of sugar. Remember that ined carbohydrates such as breads, pasta, rice and potatoes have the same effect as eating sugar because they are rapidly converted to glucose through digestion. Replace these foods with healthy alternatives including fresh raw vegetables, nuts, seeds, and minimally cooked meats. These foods break down slowly and don’t cause wild blood sugar surges that lead to diabetes.
Everyone needs to be aware of the need to cut sugar from their diet. Soda has been identified as a prime food source that contributes to diabetes, and health conscious individuals will remove all sources of sugar from their diet to dramatically lower the risk of diabetes and extend their natural lifespan.
Veggie Might Re creating Comfort Food Dal and Rice with Ginger
Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.
When World Curry Tour ’09 began, I was confused by “curry” and have since tried to educate myself. I came across this passage in Curry: A Tale of Cooks and Conquerors by Lizzie Collingham: “In Bengal, the meals of the poor are made up of a rice, little dal flavored with salt, chilies, and a few spices…”
Immediately, I was transported back to the late 1990s when I was a waitron for the woman with little regard for vegetarians. Then, all of the bussers and a couple of the baristas at the restaurant were from Bangladesh. During the Muslim holy month of Ramadan, they would break their daylong fast at 6:00 pm by spreading out a comfort food banquet, courtesy of their wives and mothers.
And every night, they would share their bounty with the rest of us. Mohammad and Akbar, in particular, took joy in sharing their native cuisines. I always felt guilty taking their food after they’d gone all day without eating, but they reassured me (and it was quite evident) that there was plenty.
One dish stood out to me: a thick and comforting yellow split pea porridge with a zing of ginger and a flash of heat. At the time, I was not well versed in Indian or Southeast Asian cuisine. This flavor combination was new to me and I wanted more.
I begged Akbar for his wife, Shipa’s, recipe, thinking he would need to ask her and get back to me. To my surprise, he rattled it off like he’d been making it his whole life.
“It’s easy,” he said. “You just take 6 cups of water, 1 cup dal, 1 cup of rice—must be basmati—an onion, a head of garlic, ginger…”
I wrote furiously on my waiter’s notepad, excited to be getting an authentic Bengali recipe. Mohammed piped up that he’d get me the chick pea fritter recipe too. I gave him an enthusiastic nod while I scribbled.
“How much ginger?” I asked Akbar.
“This much,” he said, indicating about a 4-inch piece.
“Okay, go ahead,” I panted, ready for more.
“And 6 green, finger chilies,” he said, holding up his pinky. I laughed. “That’s it. Just put it all in a pot with the water and salt, let it boil, and stir it until the rice is done.”
“That’s it?” I asked skeptically. I didn’t know what questions to ask at the time. Just getting the ingredients seemed to be enough.
“That’s it,” he beamed.
That wasn’t quite it. At least for me, who was unaccustomed to working with these flavors. Trying to recreate someone else’s comfort food is almost always fraught with error.
On my first attempt, I ignored Akkie’s admonition to use basmati rice, instead using regular brown rice to make it “healthier.” To say it came out like paste is an insult to glue. Not only that, I also realized that something got lost between the instructional translation and my mediocre culinary skills.
Over the years, I’ve attempted the dish a couple more times, but it’s never been as good as I remember. Then on Sunday the light bulb came on, after dreaming about this dish for 10 years, the scrap from my waiter’s notebook long gone.
I knew exactly what to do: cook the onions, garlic, and spices in the pot before adding the water, dal, and BASMATI. It’s still a one-pot dish, but with a 1,000 times more flavor. It tasted exactly as I remembered. Akkie, and dare I say, Shipa, who I’ve never had the pleasure of meeting, would be proud. Plus, my charming dinner guest loved it.
Notes:
If you like this recipe, you may like
Shipa’s Dal and Rice with Ginger and Green Chilies
Serves 4–5
1 cup yellow split peas (or toor dal)
1 cup brown basmati rice
1 tbsp canola oil
1 large yellow onion, chopped
6–8 cloves garlic, crushed and minced
5–6 green chilies, finely chopped (small, pinky-finger-sized; use few for a milder dish)
4” x 1” knob ginger, grated (about 3–4 tbsp)
6 cups water
salt to taste
1) Heat oil in a stock pot or large saucepan.
2) Add the onion and sauté until soft.
3) One at a time, add garlic, chilies, and ginger, cooking for a minute or two between each addition.
4) When the onions are clear(ish) and fragrant, add the water, dal, and rice.
5) Bring to a boil, reduce heat, and cover.
6) Cook for 40 minutes or until dal and rice is tender and water is absorbed. Stir occasionally to avoid scorching.
7) Allow to cool for a few minutes if you can wait that long. I couldn’t. The aroma is irresistible and I have the burnt tongue to prove it.
Approximate Calories, Fat, Fiber, and Price per Serving
Serves 4: 410.4 calories, 5.5g fat, 10.5g fiber, $.60
Serves 5: 328.3 calories, 4.4g fat, 8.4g fiber, $.48
Calculations
1 cup toor dal: 703 calories, 3g fat, 31g fiber, $.62
1 cup brown basmati rice: 685 calories, 5 g fat, 6g fiber, $.70
1 tbsp canola oil: 120 calories, 14g fat, $.08
1 large yellow onion: 60 calories, 0g fat, 3g fiber, $.75
8 cloves garlic: 33.6 calories, 0g fat, 0g fiber, $.10
6 green chilies: 18 calories, 0g fat, 1g fiber, $.07
1 4” knob ginger: 22 calories, 0g fat, 1g fiber, $.06
salt: negligible calories, fat, fiber, $.02
Totals: 1641.6 calories, 22g fat, 42g fiber, $2.40
Per serving (totals/4): 410.4 calories, 5.5g fat, 10.5g fiber, $.60
(totals/5): 328.3 calories, 4.4g fat, 8.4g fiber, $.48
When World Curry Tour ’09 began, I was confused by “curry” and have since tried to educate myself. I came across this passage in Curry: A Tale of Cooks and Conquerors by Lizzie Collingham: “In Bengal, the meals of the poor are made up of a rice, little dal flavored with salt, chilies, and a few spices…”
Immediately, I was transported back to the late 1990s when I was a waitron for the woman with little regard for vegetarians. Then, all of the bussers and a couple of the baristas at the restaurant were from Bangladesh. During the Muslim holy month of Ramadan, they would break their daylong fast at 6:00 pm by spreading out a comfort food banquet, courtesy of their wives and mothers.
And every night, they would share their bounty with the rest of us. Mohammad and Akbar, in particular, took joy in sharing their native cuisines. I always felt guilty taking their food after they’d gone all day without eating, but they reassured me (and it was quite evident) that there was plenty.
One dish stood out to me: a thick and comforting yellow split pea porridge with a zing of ginger and a flash of heat. At the time, I was not well versed in Indian or Southeast Asian cuisine. This flavor combination was new to me and I wanted more.
I begged Akbar for his wife, Shipa’s, recipe, thinking he would need to ask her and get back to me. To my surprise, he rattled it off like he’d been making it his whole life.
“It’s easy,” he said. “You just take 6 cups of water, 1 cup dal, 1 cup of rice—must be basmati—an onion, a head of garlic, ginger…”
I wrote furiously on my waiter’s notepad, excited to be getting an authentic Bengali recipe. Mohammed piped up that he’d get me the chick pea fritter recipe too. I gave him an enthusiastic nod while I scribbled.
“How much ginger?” I asked Akbar.
“This much,” he said, indicating about a 4-inch piece.
“Okay, go ahead,” I panted, ready for more.
“And 6 green, finger chilies,” he said, holding up his pinky. I laughed. “That’s it. Just put it all in a pot with the water and salt, let it boil, and stir it until the rice is done.”
“That’s it?” I asked skeptically. I didn’t know what questions to ask at the time. Just getting the ingredients seemed to be enough.
“That’s it,” he beamed.
That wasn’t quite it. At least for me, who was unaccustomed to working with these flavors. Trying to recreate someone else’s comfort food is almost always fraught with error.
On my first attempt, I ignored Akkie’s admonition to use basmati rice, instead using regular brown rice to make it “healthier.” To say it came out like paste is an insult to glue. Not only that, I also realized that something got lost between the instructional translation and my mediocre culinary skills.
Over the years, I’ve attempted the dish a couple more times, but it’s never been as good as I remember. Then on Sunday the light bulb came on, after dreaming about this dish for 10 years, the scrap from my waiter’s notebook long gone.
I knew exactly what to do: cook the onions, garlic, and spices in the pot before adding the water, dal, and BASMATI. It’s still a one-pot dish, but with a 1,000 times more flavor. It tasted exactly as I remembered. Akkie, and dare I say, Shipa, who I’ve never had the pleasure of meeting, would be proud. Plus, my charming dinner guest loved it.
Notes:
- Yellow split peas are similar to split pigeon peas, also called toor dal at the Indian market. For this attempt, I used toor dal because that’s what I had on hand.
- I also used brown basmati rice, maintaining the spirit of the dish and increasing the health benefit/fiber content.
- Freeze your ginger root in advance for easy grating. Thanks again, C for the tip!
- I stopped by the restaurant today to ask Akbar’s permission to use his family’s recipe. He gave his approval, but says I did it wrong. Apparently, I really was supposed to put everything in the pot and boil the crap out of it while stirring madly. I’ll give it another try that way and post the results in the comments. In the meantime, the method below works like a dream…a delicious, spicy, gingery, this-could-replace-any-number-of-my-childhood-comfort-foods dream.
If you like this recipe, you may like
- Pindi Chana
- Magical Cabbage
- Palak Paneer
Shipa’s Dal and Rice with Ginger and Green Chilies
Serves 4–5
1 cup yellow split peas (or toor dal)
1 cup brown basmati rice
1 tbsp canola oil
1 large yellow onion, chopped
6–8 cloves garlic, crushed and minced
5–6 green chilies, finely chopped (small, pinky-finger-sized; use few for a milder dish)
4” x 1” knob ginger, grated (about 3–4 tbsp)
6 cups water
salt to taste
1) Heat oil in a stock pot or large saucepan.
2) Add the onion and sauté until soft.
3) One at a time, add garlic, chilies, and ginger, cooking for a minute or two between each addition.
4) When the onions are clear(ish) and fragrant, add the water, dal, and rice.
5) Bring to a boil, reduce heat, and cover.
6) Cook for 40 minutes or until dal and rice is tender and water is absorbed. Stir occasionally to avoid scorching.
7) Allow to cool for a few minutes if you can wait that long. I couldn’t. The aroma is irresistible and I have the burnt tongue to prove it.
Approximate Calories, Fat, Fiber, and Price per Serving
Serves 4: 410.4 calories, 5.5g fat, 10.5g fiber, $.60
Serves 5: 328.3 calories, 4.4g fat, 8.4g fiber, $.48
Calculations
1 cup toor dal: 703 calories, 3g fat, 31g fiber, $.62
1 cup brown basmati rice: 685 calories, 5 g fat, 6g fiber, $.70
1 tbsp canola oil: 120 calories, 14g fat, $.08
1 large yellow onion: 60 calories, 0g fat, 3g fiber, $.75
8 cloves garlic: 33.6 calories, 0g fat, 0g fiber, $.10
6 green chilies: 18 calories, 0g fat, 1g fiber, $.07
1 4” knob ginger: 22 calories, 0g fat, 1g fiber, $.06
salt: negligible calories, fat, fiber, $.02
Totals: 1641.6 calories, 22g fat, 42g fiber, $2.40
Per serving (totals/4): 410.4 calories, 5.5g fat, 10.5g fiber, $.60
(totals/5): 328.3 calories, 4.4g fat, 8.4g fiber, $.48
Thursday, March 20, 2014
Health Benefits of Mint
Mint is one of the oldest and most popular herbs that is grown around the world packed with numerous health benefits. There are many different varieties of mint, each having its own subtle flavor and aroma. It is a herb that has been used for hundreds of years for its remarkable medicinal properties.
Mint Leaves
Mint is a plant that has been long used in diverse cultures around the world, such as Middle East, Europe and a lot more countries, in India it is known as Pudina. It has a sweet flavor with a cooling after-sensation. The market is full of products like tooth paste, chewing gum, breath fresheners, candy and inhalers which have mint as their base element. It is scientifically known as Mentha and it has more than two dozen species and hundreds of varieties.
Both, fresh and dried mint are used in preparing a large number of recipes, including curries, soups, chutneys, salads, juices, and ice creams. Mint leaves have a wonderful flavor and lend foods a fresh taste. It is a popular ingredient in cuisines as varied as those of the Middle East and Vietnam.
Many people enjoy its taste in chewing gum, a cup of tea or other foods. But most people probably dont think of mint as something that can improve their health and beauty. Mint not only freshen breath, soothe the stomach and reduce inflammation but it has far more to offer than that. Ancient Greeks and Romans used mint leaves to relieve pain, and mint has been used in natural medicine to alleviate indigestion for nearly as long. Modern scientific studies have uncovered a variety of potential health benefits for mint.
Health Benefits Of Mint.
1) Relieves Indigestion
Mint is said to be a very good remedy for upset stomach and other associated signs like vomiting, nausea, excess gas, acid indigestion and bloating. Mint is packed with antioxidants and phytonurients that do wonders for your stomach. The menthol present in Mint helps the enzymes necessary for digestion and helps the process along, by acting on the smooth muscles of the stomach. These muscles when activated work more efficiently relieving indigestion. It is also known to calm stomach cramps, help beat acidity and gets rid of flatulence.
2) Potential anti cancer agent
Mint has a potent phytochemical that can prevent various types of cancers. Called perillyl alcohol, In animal research studies this phytonutrient has been shown to stop the growth of pancreatic, mammary, and liver tumors. It has also been shown to protect against cancer formation in the colon, skin, and lungs. Its benefits in this particular area are still under the scanner when it comes to humans.
3) Gives you smooth glowing skin
The strong antioxidants present in mint leaves, gives your skin a natural glow and re-hydrate dull and dry skin. Mint has a high content of salicylic acid which helps prevent pimples, blemishes and even helps get rid of blackheads. Juice from Mint leaves act as anti-pruritic agent and has the ability to soothe and calm an itchy or infected skin.
Also the high content of salicylic acid, which is found naturally in mint, is an active ingredient used in many skin care products, it plays a helpful role in treating acne inflammations. The acid loosens up dead skin cells, allowing them to shed easier, thus preventing your pores from clogging up and resulting in fewer pimples and clearer skin.
Mint oil, however, has served as a natural astringent, and people have used it to treat pimples, wounds and rashes for a long time. You can even use it to help heal bites from mosquitoes, wasps and bees. Because mint contains vitamin A, it may strengthen skin tissue and help reduce oily skin.
4) Helps fight oral infection.
Mint leaves are packed with anti-bacterial and anti-inflammatory properties. That is why they are so great to for your oral health. It kills bacteria in the mouth preventing tooth decay, beats bad breath and keeps your tongue and teeth clean naturally. Just chew on a few leaves on mint regularly to keep dental diseases at bay.
Mint Leaves
Mint is a plant that has been long used in diverse cultures around the world, such as Middle East, Europe and a lot more countries, in India it is known as Pudina. It has a sweet flavor with a cooling after-sensation. The market is full of products like tooth paste, chewing gum, breath fresheners, candy and inhalers which have mint as their base element. It is scientifically known as Mentha and it has more than two dozen species and hundreds of varieties.
Both, fresh and dried mint are used in preparing a large number of recipes, including curries, soups, chutneys, salads, juices, and ice creams. Mint leaves have a wonderful flavor and lend foods a fresh taste. It is a popular ingredient in cuisines as varied as those of the Middle East and Vietnam.
Many people enjoy its taste in chewing gum, a cup of tea or other foods. But most people probably dont think of mint as something that can improve their health and beauty. Mint not only freshen breath, soothe the stomach and reduce inflammation but it has far more to offer than that. Ancient Greeks and Romans used mint leaves to relieve pain, and mint has been used in natural medicine to alleviate indigestion for nearly as long. Modern scientific studies have uncovered a variety of potential health benefits for mint.
Health Benefits Of Mint.
1) Relieves Indigestion
Mint is said to be a very good remedy for upset stomach and other associated signs like vomiting, nausea, excess gas, acid indigestion and bloating. Mint is packed with antioxidants and phytonurients that do wonders for your stomach. The menthol present in Mint helps the enzymes necessary for digestion and helps the process along, by acting on the smooth muscles of the stomach. These muscles when activated work more efficiently relieving indigestion. It is also known to calm stomach cramps, help beat acidity and gets rid of flatulence.
2) Potential anti cancer agent
Mint has a potent phytochemical that can prevent various types of cancers. Called perillyl alcohol, In animal research studies this phytonutrient has been shown to stop the growth of pancreatic, mammary, and liver tumors. It has also been shown to protect against cancer formation in the colon, skin, and lungs. Its benefits in this particular area are still under the scanner when it comes to humans.
3) Gives you smooth glowing skin
The strong antioxidants present in mint leaves, gives your skin a natural glow and re-hydrate dull and dry skin. Mint has a high content of salicylic acid which helps prevent pimples, blemishes and even helps get rid of blackheads. Juice from Mint leaves act as anti-pruritic agent and has the ability to soothe and calm an itchy or infected skin.
Also the high content of salicylic acid, which is found naturally in mint, is an active ingredient used in many skin care products, it plays a helpful role in treating acne inflammations. The acid loosens up dead skin cells, allowing them to shed easier, thus preventing your pores from clogging up and resulting in fewer pimples and clearer skin.
4) Helps fight oral infection.
Mint leaves are packed with anti-bacterial and anti-inflammatory properties. That is why they are so great to for your oral health. It kills bacteria in the mouth preventing tooth decay, beats bad breath and keeps your tongue and teeth clean naturally. Just chew on a few leaves on mint regularly to keep dental diseases at bay.
5) Helps relieve the pain associated with menstrual cramps
Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps. It also relieves nausea associated with the condition. Just brew a hot cup of mint tea and sip it several times through the day. It will make you feel calmer and soother your uterus too.
Since mint leaves purify the blood and have an anti-spasmodic effect on the soothe muscles of our body, it is a great remedy to relieve the pain of menstrual cramps. It also relieves nausea associated with the condition. Just brew a hot cup of mint tea and sip it several times through the day. It will make you feel calmer and soother your uterus too.
6) Helps in Irritable Bowel Syndrome
According to Ayurveda practitioners, it is also very beneficial for patients suffering from IBS (Irritable Bowel Syndrome). It helps the muscles in the stomach relax and promotes overall digestion. Drink a cup of pudina tea after every meal by either boiling the leaves along with a few green tea leaves or on their own for maximum benefits.
According to Ayurveda practitioners, it is also very beneficial for patients suffering from IBS (Irritable Bowel Syndrome). It helps the muscles in the stomach relax and promotes overall digestion. Drink a cup of pudina tea after every meal by either boiling the leaves along with a few green tea leaves or on their own for maximum benefits.
7) Boost Immmunity
Mint leaves are packed with nutrients such as calcium, phosphorous, vitamin C, D, E and small amounts of vitamin B complex. All these compounds put together improves the body’s immune system, keeping it safe from infections and inflammation.
Mint leaves are packed with nutrients such as calcium, phosphorous, vitamin C, D, E and small amounts of vitamin B complex. All these compounds put together improves the body’s immune system, keeping it safe from infections and inflammation.
8) Beats stress and depression
In aromatherapy mint extract is used to beat stress and rejuvenate the mind. Breathing in the fumes of mint helps relax the body and calm the mind, freeing it of stress. It releases a small amount of serotonin in the brain that also helps beat depression. If you are feeling low, add a little mint leaves or mint extract to your bath water, or use mint extract on a vaporizer to get some relief.
In aromatherapy mint extract is used to beat stress and rejuvenate the mind. Breathing in the fumes of mint helps relax the body and calm the mind, freeing it of stress. It releases a small amount of serotonin in the brain that also helps beat depression. If you are feeling low, add a little mint leaves or mint extract to your bath water, or use mint extract on a vaporizer to get some relief.
9) Helps relieve cough and respiratory disorders
The strong aroma of mint is very effective in clearing up congestion of the nose, throat, bronchi and lungs, which gives relief for respiratory disorders that often result from asthma and the common cold. As mint cools and soothes the throat, nose and other respiratory channels, it relieves the irritation which causes chronic coughing. Mint has a very strong aroma which helps open up the airways and allows relaxed breathing. It is also an expectorant and helps the expulsion of phlegm, allowing the patient recover faster. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract.
The strong aroma of mint is very effective in clearing up congestion of the nose, throat, bronchi and lungs, which gives relief for respiratory disorders that often result from asthma and the common cold. As mint cools and soothes the throat, nose and other respiratory channels, it relieves the irritation which causes chronic coughing. Mint has a very strong aroma which helps open up the airways and allows relaxed breathing. It is also an expectorant and helps the expulsion of phlegm, allowing the patient recover faster. Its anti-bacterial and anti-inflammatory properties help relieve inflammation along the respiratory tract.
10) Helps in Asthama
In case of asthmatic patients, put one drop of mint extract in warm water and inhale the fumes through the mouth and push out the steam through your nose. This way mint extract passes through your throat and nose relieving both the areas. According to Ayurvedic doctors, simply planting a mint plant outside the window of an asthma patient will help keep the diseases at bay.
In case of asthmatic patients, put one drop of mint extract in warm water and inhale the fumes through the mouth and push out the steam through your nose. This way mint extract passes through your throat and nose relieving both the areas. According to Ayurvedic doctors, simply planting a mint plant outside the window of an asthma patient will help keep the diseases at bay.
Besides these major health benefits mint is widely used for industrial purposes like ice-cream and chocolates and chewing gums, beverages, cosmetics, medicines, inhalers and breath fresheners, it is also used as a condiment and a decorative item in culinary preparation around the world. Drinks and foods containing mint cool you off in the summer, and it is often included in summer cocktails for a reshing burst of flavor.
It is also a very good relaxant. if you are feeling tired or bored after reading all this stuff on blog?
Why don’t you try some mint tea? That may be just the reshing boost you need!
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