tag:blogger.com,1999:blog-55609761995291413042024-03-05T17:45:44.650-08:00Apple A DayTidbits about health and/or healthy lifestyles with a focus on auto-immune diseases and an anti-inflammatory diet.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-5560976199529141304.post-32478197460579983372012-05-07T09:43:00.000-07:002012-05-07T09:43:00.442-07:00Veggie Loaded Baked Sweet PotatoesSorry...this one isn't an exact recipe.<br><br>
Ingredients:<br>
Sweet potatoes<br>
Zucchini, cut into chunks<br>
Yellow Squash (optional), cut into chunks<br>
Carrots, cut into chunks<br>
Red Onion, cut into chunks<br>
Minced Garlic (or Garlic Powder)<br>
Butter or Oil<br>
Shredded Cheese<br>
<br>
Directions:<br>
Bake sweet potatoes. (Try a method similar to <a href="http://southernfood.about.com/od/sweetpotatoes/r/bl40329p.htm">this</a>...minus the seasonings.)<br>
<br>
Saute garlic (if using minced) in a bit of oil until it gets a bit tender.<br>
Add carrots and onion.Saute until carrots are softening and onion is almost cooked. Add zucchini and squash and saute.<br>
<br>
Serve sauteed veggies over baked sweet potato and top with shredded cheese.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com1tag:blogger.com,1999:blog-5560976199529141304.post-72918317616230840562012-05-04T09:15:00.002-07:002012-05-04T09:27:29.983-07:00Refried Beans in a Crock PotI have a 6 quart (oval) Crock Pot. I am not sure how to make them in another size Crock Pot...so if you have something smaller (or bigger) you may need to do some adjusting. <br><br>
3 bags/boxes (16 oz. each) refried beans - I use 2 <a href="http://www.amazon.com/Eden-Organic-Pinto-Beans-16-Ounce/dp/B002AUHAHY/">pinto</a> and 1 <a href="http://www.amazon.com/Eden-Organic-Black-Beans-16-Ounce/dp/B002AUBWA0/">black</a>, but you can use any combination you want as long as it comes out to the same total amount<br>
1-2 sticks butter, unsalted<br>
4 tbsp (1/4 cup) ground cumin - I buy it at Trader Joe's or Cost Plus/World Market...they have the best prices I've found on bottled spices. If I don't feel like measuring I use an entire bottle of ground cumin from one of those places...it's just a bit more than 1/4 cup<br>
1 tsp garlic powder<br>
1 tsp salt (or more - to taste)<br>
4 tbsp (1/4 cup) parmesan cheese<br>
2 tbsp lime juice<br><br>
Add rinsed, dried beans to Crock Pot.<br>
Add water to approximately 1" below the Crock Pot line (Crock Pot line = where the lid rests).<br>
Cook on high for 5-6 hours, until they are as tender as canned beans.<br><br>
{If you want a canned bean substitute, just bag and freeze the beans at this point. You can freeze them in their liquid or just as drained beans. Thaw in the fridge before use.}<br><br>
Add 2 sticks of butter. (You can use only 1 stick if you like...but the more butter, the better, in my opinion!)<br><br>
After the beans are cooked you may need to remove some liquid. Since I use an <a href="http://www.amazon.com/KitchenAid-KHB300WH-Hand-Blender-White/dp/B00008GSAB/">immersion blender</a> the beans get thicker easier than hand mashing, so I keep all the water. I am not sure how it would go with hand mashing...you may want to remove and reserve a lot of liquid and add some back as you need it. <br>
Stir in spices (cumin, salt, parmesan cheese, and lime juice). <br><br>
Enjoy!<br><br>
{You can easily freeze any refried beans that you'd like to save for later.}Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-75880014922638678512012-04-11T05:00:00.000-07:002012-04-11T05:00:21.349-07:00Kale Salad with Honey Mustard Dressing<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSXLKYOslsq64UfmE6apAtDUWGTo1yfImZYSKHxvBCt_ZWXx0_wYN_bc9QvxQAIlmcNR_heCLFrxN2-A_mCPYyNwImS-jud-kuF8j4ZTBYmWJmO5FY6Yur4IAAQMZEWFdtMoOssVXfbtoz/s1600/IMG_2818.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 399px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSXLKYOslsq64UfmE6apAtDUWGTo1yfImZYSKHxvBCt_ZWXx0_wYN_bc9QvxQAIlmcNR_heCLFrxN2-A_mCPYyNwImS-jud-kuF8j4ZTBYmWJmO5FY6Yur4IAAQMZEWFdtMoOssVXfbtoz/s400/IMG_2818.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5729906122770153970" /></a><br /><span style="font-weight:bold;">Honey Mustard Dressing:</span><br />1/2 c. Grapeseed Oil (or other oil)<br />1/4 c. Lemon Juice<br />1/3 c. Honey<br />1 tbsp. Mustard<br /> <br />Combine.<br />{Makes approx. 10 oz.}<br /><br /><br /><span style="font-weight:bold;">Kale Salad:</span><br />10 oz. Kale (large stems removed), chopped into small (bite-size) pieces<br />8 oz. Organic Dried Cranberries, chopped<br />1/2 c. - 1 c. toasted pine nuts<br />1/2 small red onion, chopped very small or minced<br />2 small green apples, chopped small<br />3 oz. Honey Mustard Dressing (recipe above)<br />Pepper to taste<br /> <br />Toss all ingredients together and enjoy. We eat this as a dinner entree...it is surprisingly filling. It would be great with some yummy bread, too.<br /> <br /> <br /><span style="font-style:italic;">In the salad in the image above I also threw in some chopped raw spinach, diced strawberries, a tiny bit of left over cilantro (chopped), some raw almond slices...and I don't know what else. <br />It was still yummy. :o)</span>Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com1tag:blogger.com,1999:blog-5560976199529141304.post-65199264089285700932010-08-28T09:38:00.000-07:002013-02-19T19:33:31.294-08:00Help with Celiac DiseaseI was recently contacted by a reader who has Celiac Disease and wanted to share her story and a great resource for thos who suffer from Celiac Disease:<br /><br />" I was looking at your Apple A Day website, and I thought this might be a useful addition to your celiac posts.<br /><br /><a href="http://www.guidetoculinaryschools.com/tips-and-tools/gluten-free">http://www.guidetoculinaryschools.com/tips-and-tools/gluten-free<br /></a><br />For the past nine years I’ve been suffering from celiac disease, and even now, I still fight the physical side effects of my food allergies. As of two weeks ago, I learned that: 1) An ambulance ride is not as glamorous or exciting as one might think. 2) Apparently celiac disease knows no boundaries, as I was “saved” by a gluten/dairy-free firefighter, who happens to be from Australia.<br /><br />I know, right? What are the odds…the joyous, joyous odds…<br /><br />The reason I’m going into such a lengthy account of my background is because I know first-hand how difficult it can be to accept this sort of lifestyle, and how physically detrimental this condition can be if you don’t adhere to the diet.<br /><br />To help myself, and other people who are no longer able to eat gluten, I created a resource article that features a list of the best gluten-free restaurants/bakeries, cookbooks, products/brands, support groups, and informational websites that I’ve come across. <br /><br />I wanted to let you know about this article in case it would be useful to you, or the people who visit your site. (I trust that I can rely on you to bring joy to those who are wallowing in a world of rice cakes a jus…). "<br /><br />Thank you, Lindsay, for the information!Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-20403722849401742612009-04-27T10:43:00.000-07:002009-04-27T10:49:22.407-07:00Do You Scream for Vegan Ice Cream?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://ecx.images-amazon.com/images/I/51udMeyL7QL._SL500_AA240_.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 240px;" src="http://ecx.images-amazon.com/images/I/51udMeyL7QL._SL500_AA240_.jpg" border="0" alt="" /></a><br /><br />A new vegan ice cream cookbook out from Cathe Olson. Check it out!<br /><br />Also from Cathe:<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://ecx.images-amazon.com/images/I/51717DC490L._SL500_AA240_.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 240px;" src="http://ecx.images-amazon.com/images/I/51717DC490L._SL500_AA240_.jpg" border="0" alt="" /></a><br /><br />and...<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://ecx.images-amazon.com/images/I/519H0D0356L._SL500_AA240_.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 240px;" src="http://ecx.images-amazon.com/images/I/519H0D0356L._SL500_AA240_.jpg" border="0" alt="" /></a><br /><br />You can get them all on Amazon.com.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-74507738811446232572009-03-11T09:47:00.000-07:002009-04-28T11:28:30.670-07:00Why Organic? Beware of the "Dirty Dozen"I don't normally buy everything organic, but I do when I can. There was an article in the most recent edition of <a href="http://www.energytimes.com/">Energy Times</a> that told about the "Dirty Dozen" of produce...the fruits and veggies that should be bought organic because of how many pesticides remain on them when not grown organically. You can read the article <a href="http://www.energytimes.com/et2/pages/features/organicshoppinglist.html">here</a>.<br /><br />You can get information on the pesticide residues on other foods <a href="http://www.foodnews.org/">here</a>. (Click <a href="http://www.foodnews.org/walletguide.php">here</a> for a printable shopper's guide.)<br /><br />If you care to get a free online subscription to Energy Times, you can do so <a href="http://www.energytimes.com/et2/pages/subscription.html">here</a>.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-37828642085372931482009-03-06T14:59:00.000-08:002009-03-06T15:00:39.202-08:00Sweet Potato and Black Bean Enchiladas<span style="font-weight:bold;">Sweet Potato and Black Bean Enchiladas</span><br /><br />Grapeseed oil<br />2-3 teaspoons dried minced onion<br />4 teaspoons dried minced garlic<br />2 cans (15 oz. each) black beans<br />2 cans (15 oz. each) sweet potato puree<br />1 cup water<br />2 tablespoons cumin<br />2 tablespoons taco seasoning (or chili powder for a bit more spice)<br />Chopped cilantro<br />Shredded cheese<br />10 whole wheat tortillas<br /><br />1. Put dried minced onion and dried minced garlic in a small amount of water until "puffy". (Or you can skip this step and use a fresh onion, diced, and 3-4 cloves of fresh garlic, minced.)<br />2. Heat oil in a skillet over medium/high heat.<br />3. Cook onion and garlic until fragrant.<br />4. Add black beans, water, cumin, and taco seasoning to skillet.<br />5. Cook, stirring often, until most of the water has evaporated and the spices have made a paste/sauce.<br />6. Put some bean mixture and sweet potato puree in each tortilla. Add a pinch of chopped cilantro and a pinch of shredded cheese. <br />7. Roll each enchilada and line them up in a slightly oiled baking pan/casserole dish. <br />8. Top the rolled enchiladas with shredded cheese and chopped cilantro (and any left over sweet potato puree or bean mixture you may have).<br />9. Bake in a 350 degree oven (preheated) until enchiladas are heated through and cheese is melted. Tortillas may be a bit brown and crispy.<br />10. Top with sour cream and guacamole, if desired. (I make a simple guacamole with mashed avocados, salt, garlic powder, lemon juice, and lime juice.)<br /><br />Yummy and inflammation free!!!Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com1tag:blogger.com,1999:blog-5560976199529141304.post-23907127757183460712009-03-02T13:50:00.000-08:002009-03-02T14:06:31.753-08:00Food allergiesIn reading many things about autoimmune disorders and anti-inflammatory diets, it seems that it all boils down to what foods in particular you may be allergic to that can set off your symptoms. I recently had a blood test to determine what foods I may be allergic to (I am hoping this will be a quick route to the things that can be discovered through something like an <a href="http://www.drcranton.com/elimination_diet.htm">elimination diet</a>), and I wanted to share some information I found about how they do allergy testing via blood. You can read up on it at <a href="http://labtestsonline.org/understanding/analytes/allergy/sample.html">labtestsonline.org</a>.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-30009366385184539752009-03-01T13:28:00.000-08:002009-03-06T15:04:12.701-08:00What's a gluten?I've been hearing a lot about Celiac Disease and gluten-free diets. I know that gluten is found in wheat, but wasn't sure what else contained gluten...so I thought I'd look it up. Gluten-free and wheat-free are not the same thing. A gluten-free diet excludes more than wheat...and actually some gluten-free products may not be wheat-free. Here are some foods that contain gluten and should be excluded from your diet if you are told to eat "gluten-free" (unless of course they are prepared and labeled as "gluten-free"):<br /><br />Bread<br />Baked goods<br />Crackers<br />Baking mixes<br />Pasta<br />Couscous<br />Cereal<br />Pizza<br />Stuffing<br />Pretzels<br /><br />In addition to that, there are some lesser known ingredients that may contain gluten:<br /><br />Starch<br />Autolyzed wheat protein<br />Brewer’s yeast<br />Malt<br />Farina<br />Kamut<br />Dextrimaltose or maltodextrin<br />Textured vegetable protein<br />Vegetable starch or meal<br /><br />Look out for some of these foods that may contain those ingredients:<br /><br />Malt vinegar<br />Malted cereal or farina cereal<br />Gravy<br />Soup<br />Baked beans <br />Chili<br />Salad dressing<br />Sausage<br />Pate<br />Stock cubes or bouillon<br />Cold cuts<br />Beer<br />Wine<br /><br />(Information in this post was taken from <a href="http://www.wisegeek.com/what-foods-contain-gluten.htm">WiseGeek</a> and other websites.)Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-90395420973941549312009-02-28T08:38:00.000-08:002009-02-28T08:38:00.683-08:00Stroga-notI had some of the ingredients on hand for stroganoff (and they needed using before they went bad), but wanted to make a dairy-free version. (And from my limited knowledge of glutens, I believe this can also be gluten-free if you just substitute a gluten-free flour for the one I used.) Of course it is not as creamy as regular stroganoff that uses sour cream and milk, but I really liked how it turned out. <br />Here is the recipe:<br /><br /><span style="font-weight:bold;">Stroga-not</span><br /><br />Grapeseed oil<br />1 pound ground turkey (I like the kosher kind from Trader Joe's)<br />1 teaspoon dried minced garlic<br />2 teaspoons dried minced onion<br />1-2 cups chopped mushrooms (I chop the mushrooms because my kids don't care for them and this keeps them at a similar size as the cooked ground turkey)<br />3 cups rice milk, almond milk, or a combination of the two (I used a combination)<br />8 tablespoons whole wheat flour (toasted*, if desired)<br />3 tablespoons <a href="http://cookingwithrockstars.com/recipes/vegan-worcestershire-sauce">Worcestershire sauce</a><br />1 pound Brown Rice Pasta Fusilli (from Trader Joe's), cooked and drained<br /><br />1. Place dried minced garlic and dried minced onion in a small amount of water until it plumps up. (You can substitute with 1-2 cloves minced garlic and about 1/2 of an onion, chopped.)<br />2. Heat a skilllet and brown the ground turkey with the garlic, and onion. I cook in a cast iron skillet and use a very lean turkey, so I added some Grapeseed oil to my skillet to keep it from sticking.<br />3. When the turkey is almost browned, add the chopped mushrooms.<br />4. When the turkey is fully cooked, add the rice/almond milk to the pan, stirring occasionally. <br />5. When the "milk" is warmed, whisk in the flour. Stir often until sauce is thickened.<br />6. Add Worcestershire sauce and stir.<br />7. Add cooked pasta and stir to combine. Serve warm. <br /><br />*To toast the flour, place it in a dry skillet and heat until it is slightly darker than normal. This just intensifies the flavor a bit.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-91800919579274847082009-02-27T09:34:00.000-08:002009-02-27T10:24:57.544-08:00Crock-Pot White ChiliA tomato-free chili! I haven't tried it yet, but it sounds good.<br /><br /><a href="http://www.geappliances.com/recipes/crock_pot_white_chili.htm"><span style="font-weight:bold;">Crock-Pot White Chili</span></a> (from GE Recipes)<br />Serves 6 - 8<br /><br />Ingredients<br />4 cans (approximately 14 ounces each) navy beans<br />2 cups diced, cooked chicken<br />3 cups chicken broth<br />2 medium onions, chopped<br />2 cloves garlic, minced<br />2 cans (approximately 4 ounces each) diced green chilies<br />2 tablespoons vegetable oil<br />2 teaspoons ground cumin<br />1- 1/2 teaspoon dried oregano<br />1/4 teaspoon cayenne pepper<br />1/2 teaspoon pepper<br />Salt to taste<br /><br />Preparation<br />1. Place beans, chicken, and chicken broth together in crock-pot.<br />2. Saute chopped onion and garlic in oil until transparent.<br />3. Add spices and green chiles to onion mixture and stir well.<br />4. Add to crock pot mixture and stir well.<br />Cook in crock- pot on low for at least 2 hours. Garnish with sour cream, chopped green onions and Monterey Jack cheese if desired.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-32846993027439715942009-02-20T16:44:00.000-08:002012-05-04T09:31:31.436-07:00Lentil-loafThis is a wonderful "meat"loaf recipe (I call it lentil-loaf). It will take a few modifications to get it completely in line with an anti-inflammatory diet...mainly finding a good non-tomato based sauce to substitute for BBQ sauce. Maybe some Worcestershire sauce would accomplish the same "tang"?<br />
<br />
<span style="font-weight: bold;">Lentil-loaf: </span><br />
{Started with <a href="http://www.food.com/recipe/really-good-vegetarian-meatloaf-really-33921">this recipe</a> and adjusted.}<br />
2-4 servings<br />
1½ hours - 10 min prep<br />
<br />
2 cups water<br />
1 cup lentils<br />
1 small onion, finely diced (or to taste)<br />
1 cup oats<br />
3/4 cup grated cheese (cheddar, swiss, jack or american)<br />
1 egg, beaten<br />
1/2 cup BBQ sauce (I think substituting with 1/2 cup applesauce would be tasty, but I haven't tried it yet)<br />
1 teaspoon garlic powder<br />
1 teaspoon dried basil<br />
1 tablespoon dried parsley<br />
<br />
Sauce/Topping if desired (but it is great without it): <br />
4 tablespoons apple cider vinegar<br />
2-4 tablespoons dark brown sugar (to taste)<br />
1/2 cup ketchup<br />
<br />
(or mix some brown sugar, ketchup, and Worcestershire sauce to taste)<br />
<br />
1. Boil water in a saucepan.<br />
2. Add lentils and simmer covered 25-30 minutes or until lentils are soft and most of water is evaporated.<br />
3. Drain and partially mash lentils.<br />
4. Scrape into mixing bowl and allow to cool slightly.<br />
5. Stir in onion, oats and cheese until mixed.<br />
7. Add egg, BBQ sauce, garlic, basil, and parsley.<br />
8. Mix well.<br />
9. Spoon into loaf pan that has been well-greased.<br />
10. Smooth top with back of spoon.<br />
11. Bake at 350 degrees for 30- 45 minutes until top of loaf is dry, firm and golden brown.<br />
12. Cool in pan on rack for about 10 minutes.<br />
13. Run a sharp knife around edges of pan then turn out loaf onto serving platter.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-89437185201820278902009-02-19T08:18:00.000-08:002010-05-05T16:06:43.686-07:00Cooking Allergy FreeThis site is wonderful! <br /><br />When you log in as a user, you can add any food allergies (foods you want to avoid in recipes) and the site automatically will show you warnings based on the <a href="http://www.cookingallergyfree.com/allergens/allergen_listing">allergens</a> your have entered. <br /><br />For example, if you are trying to avoid the nightshades (tomatoes, potatoes, eggplant, and peppers), you will go into "Edit My Allergies" and check the "Nightshade" box found under "Sugar". Now, when you look at the recipes, a big red exclamation point will show up next to recipes that contain these foods. What a great resource!<br /><br />Check it out:<br />http://www.cookingallergyfree.com/Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-46359427044928553542009-02-18T14:05:00.000-08:002009-02-18T14:12:16.945-08:00The Anti-Inflammation Diet and Recipe Book: Book Review<a href="http://www.amazon.com/Anti-Inflammation-Diet-Recipe-Book-Arthritis/dp/0897934857/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1234994259&sr=8-1">The Anti-Inflammation Diet and Recipe Book by Jessica Black - Find it on Amazon</a><br /><br />I checked this book out from our local library recently and really enjoyed it. I liked the informational part of the book...not too in depth and not too sparse, either. The recipe section was great inspiration, even if you never use the specific recipes (although they do look good). It just gives you an idea of how you can modify foods and recipes to fit a new way of eating. The tips in the recipe section are great!<br /><br />The author is a <a href="http://www.afamilyhealingcenter.com/">Naturopathic doctor in Oregon</a>, and because of this she is not just trying to push medicine to help in anti-inflammatory living like so many books about inflammation that are written by medical doctors - she focuses on foods to eat and foods to avoid.<br /><br />I was able to contact the author and ask a few questions. Here they are and the answers she gave:<br /><br /><span style="font-weight:bold;">Question:</span><br />"Tomatoes and potatoes are omitted in your diet plan, but what about peppers and eggplant that are also from the nightshade family [and also paprika (you explain on p 58 that it is part of the nightshade family)]? Is there a reason you chose to include these in your diet while omitting only tomatoes and potatoes? From my reading I have seen most folks say to avoid the entire nightshade family."<br /><br /><span style="font-weight:bold;">Answer:</span><br />"I only included eggplant and peppers as a way to not have the diet be too strict. This diet is a mere suggestion for "most" people but for most of my patients, I fine tune the diet for them. If someone was having arthritis problems, then I might have them avoid all nightshades. But for someone who seems to be fine with some foods and their main concern is hormone issues and depression, they may be able to eat nightshade vegetables."<br /><br /><span style="font-weight:bold;">Question:</span><br />"What are your thoughts on Grapeseed (<span style="font-style:italic;">not</span> rapeseed) oil? I currently use this as my main oil for cooking or baking and haven't heard much about it compared to olive oil."<br /><br /><span style="font-weight:bold;">Answer:</span><br />"I love grapeseed oil - it is made from vitis vinifera. We use Vitis vinifera as a remedy and I know it is high in resveratrol which helps in cholesterol conversion. It is also high in many antioxidants including proanthocyanidins and also has linolenic acid. Also has a high smoke point so great for cooking with. I wrote this book a few years ago when I was not using grape seed oil."Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com1tag:blogger.com,1999:blog-5560976199529141304.post-36612737164257252922009-02-17T12:13:00.000-08:002009-02-18T14:40:16.277-08:00I love my pill box!In finding so much research about different supplements that might help in inflammatory conditions, I ended up with a whole gamut of supplements that I am taking daily. I found a pill box at WalMart for a couple dollars that I use to separate my morning vitamins from my night vitamins. It has seven sections labeled with the days of the week on each side. The days on one side are labeled "AM" and the days on the other side are labeled "PM". I love that I only have to open all those bottles one time per week (instead of twice a day)! <br /><br />Here's my current supplement regimen:<br />-Odorless Omega-3 Fish Oil (from Trader Joe's) - 1200 MG - 2 (am) & 2 (pm)<br /> <span style="font-style:italic;">for joints</span><br />-Vitamin E (from Trader Joe's) - 400 IU - 1 (am) & 1 (pm)<br /> <span style="font-style:italic;">to be taken with fish oil and flax oil for absorption</span><br />-<a href="http://www.msmguide.com/">MSM [methylsulfonylmethane]</a> (from Trader Joe's) - 1000 MG - 1 (am) & 1 (pm)<br /> <span style="font-style:italic;">for joints</span><br />-Glucosamine Chrondroitin (from Trader Joe's) - 900 MG - 1 (am) & 1 (pm)<br /> <span style="font-style:italic;">for joints</span><br />-Vitamin C (from Trader Joe's) - 1000 MG - 1 (am)<br /> <span style="font-style:italic;">for inflammation</span><br />-B-Complex - 1 (am)<br /> <span style="font-style:italic;">for inflammation</span><br />-<a href="http://www.herbspro.com/67831/BROMELAIN.htm">Bromelain</a> - 2000 GDU, 500 mg - 1 (am)<br /> <span style="font-style:italic;">for inflammation</span><br />-Iron - 25 mg - 1 (pm)<br /> <span style="font-style:italic;">for anemia</span><br />-Flaxseed Oil (from Trader Joe's) - 1000 MG - 1 (pm)<br /> <span style="font-style:italic;">for joints</span><br />-Prenatal (from Trader Joe's) - 1 (pm)<br /> <span style="font-style:italic;">as a general multi-vitamin</span><br /><br />And I also chew two calcium chews (from Trader Joe's) daily. Each provides 500 mg of calcium.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-57998696294024193262009-02-16T14:43:00.000-08:002009-02-27T10:26:42.594-08:00Gettin' Saucy...Since I have ditched all things tomato (including basic marinara/spaghetti/pizza sauce), I have started using some basic white sauce recipes for pastas and pizza. Here they are:<br /><br /><span style="font-weight:bold;">Basic White Sauce</span><br />Makes enough sauce for a lasagna or <span style="font-style:italic;">plenty</span> for 1 lb. of cooked pasta.<br /><br />1/4 cup butter<br />2 teaspoons minced garlic<br />3 1/2 cups milk<br />6 tablespoons flour<br /><br />1. Saute garlic in butter over medium heat until tender and fragrant.<br />2. Mix flour and some of the milk in a measuring cup well and add to butter and garlic. Add the remaining milk. <br />3. Cook, stirring constantly, until thickened.<br /><br /><span style="font-style:italic;">Variations:</span><br />-Add a large pinch of ground nutmeg for a fun flavor change. <br />-Add 2 or more tablespoons dried basil or other herb.<br />-Add about 1/2 cup (to taste) grated parmesan cheese after cooking.<br />-Add about 1/4 cup (to taste) prepared pesto.<br /><br /><span style="font-weight:bold;">Cheese Sauce</span><br />Great for topping veggies or I like to use this over breaded chicken and add some steamed or cooked broccoli and serve over rice.<br /><br />2 tablespoons butter<br />2 tablespoons flour<br />1 cup milk<br />1/2 + cup shredded cheese (to taste)<br />Salt & pepper (to taste)<br /><br />1. Melt butter over medium heat (don't brown).<br />2. Add butter and whisk to get rid of clumps.<br />3. Add milk and cheese.<br />4. Stir, simmer for 5 minutes.<br />5. Add salt & pepper to taste.<br /><br /><span style="font-style:italic;">Variations:</span><br />-Add 1/8 - 1/4 teaspoon cayenne pepper to make it zesty.<br />-Substitute 1 teaspoon Dijon mustard for all the cheese to make a Dijon Sauce.<br /><br /><span style="font-weight:bold;">Last Minute Pizza Sauce</span><br />Makes sauce for 2 pizzas<br /><br />1/4 cup grapeseed oil (you can use olive oil, but grapeseed oil is my oil of choice)<br />3/4 cup Half and Half or milk<br />1/4 teaspoon garlic powder<br />Grated Parmesan cheese (to taste)<br /><br />I mix the first three ingredients in a glass measuring cup and heat in the microwave for a bit (watch for foaming over - it can get messy) and then add the Parmesan cheese and mix and pour half on each uncooked pizza crust.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-81199984274197061002009-02-15T10:08:00.000-08:002009-02-18T14:11:56.076-08:00Have MS?In looking for ways to help me feel better I ran across some information about Multiple Sclerosis as well (my husband's aunt has MS so I noticed it). There are quite a few sites about foods to avoid with MS. <br /><br />Here are some sites that I found:<br />http://www.compassionateacupuncture.com/Multiple%20Sclerosis.htm<br />http://www.multiplesclerosis.ms/foods_to_avoid.htm<br />http://www.mscures.com/foodstoavoid.shtml<br />http://neurology.health-cares.net/multiple-sclerosis-diet.php<br />http://swankmsdiet.charityfinders.org/About%20The%20Diet<br /><br />If you want to find more sites like this I just typed "sclerosis food to avoid" or "sclerosis diet" in Google.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-48871989613557283922009-01-12T09:57:00.000-08:002009-02-27T10:27:36.211-08:00Refried Beans & Mexican RiceI love Mexican-style foods, and sometimes that can be hard when I am not using tomatoes or tomato products. Recently I came across some recipes for homemade refried beans and Mexican style rice and altered them to my taste and to keep the inflammatory properties down, and here's what I came up with:<br /><br /><span style="font-weight:bold;">Refried Beans:</span><br />2 tbsp. oil (I use Grapeseed Oil from Trader Joe's)<br />2 cloves garlic, minced<br />2 cans black beans, drained and rinsed (you can substitute with 2 cans pinto beans, drained and rinsed, if desired)<br />1 can pinto beans, drained and rinsed<br />2 c. water<br />1 tsp. taco seasoning<br />2 tsp. ground cumin<br />garlic powder to taste<br />salt to taste (I use about 1/2 - 1 tsp. of ground sea salt)<br />1 1/2 tbsp. lime juice<br /><br />1. Saute garlic in oil over medium heat until fragrant. <br />2. Add beans, water, and spices (not lime juice) and bring to a simmer/small boil. Cook until heated through.<br />3. Smash beans with a fork. It is okay if they don't get completely smashed, some texture is good.<br />4. Continue to cook until you reach the desired consistency. (Once the beans are smashed, cooking will thicken the mixture).<br />5. Sprinkle with lime juice and mix and serve warm.<br /><br /><span style="font-weight:bold;">Mexican Rice:</span><br />2-3 tbsp. oil (I use Grapeseed Oil from Trader Joe's) <br />1 c. rice (I use brown Jasmine rice from Trader Joe's)<br />2 c. chicken broth<br />2-3 cloves garlic, minced<br />minced onion, if desired (I use about 1/2 tbsp. dried minced onion and mix it with a small bit of water to fluff it back up)<br />1/4 tsp. taco seasoning<br />1/4 tsp. cumin<br />1 tsp. crushed bay leaves<br /><br />1. Saute rice in oil over medium heat for about 8-10 minutes (rice will start to brown).<br />2. Add liquid and spices & bring to a boil. <br />3. Cover and simmer until liquid is absorbed. Fluff with a fork and serve warm.<br /><br /><br />These recipes make enough for our family of four good eaters and usually we have enough for left-overs for my husband's lunch the following day. When we have burritos for dinner I saute some chopped zucchini and mushrooms (or any veggies - broccoli, carrots, etc. - if I don't have those around) and wrap them up with some of the rice and beans in a tortilla and top with a bit of shredded cheese, chopped avocado, and sour cream. I think they are delicious!Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-37680914456718749362008-12-19T16:34:00.000-08:002008-12-19T16:39:24.769-08:00Have a thyroid problem?I just found some interesting information regarding foods (mainly if eaten in the raw state) that may effect thyroid function in people with thyroid problems because of a substance called "goitrogen".<br /><br />Here are some sites to check out about this:<br /><a href="http://en.wikipedia.org/wiki/Goitrogen">Goitrogen - on wikipedia.org</a><br /><br /><a href="http://ezinearticles.com/?Raw-Foods-That-Hurt-Your-Thyroid&id=418151">Raw Foods That Hurt Your Thyroid</a><br /><br /><a href="http://www.ithyroid.com/goitrogens.htm">Goitrogens - on ithyroid.com</a><br /><br /><a href="http://www.sixwise.com/Newsletters/2008/June/18/How-to-Avoid-Foods-that-are-Harmful-to-Your-Thyroi.htm">How to Avoid Foods that are Harmful to Your Thyroid</a>Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com1tag:blogger.com,1999:blog-5560976199529141304.post-32267295997487483832008-12-12T16:13:00.000-08:002009-02-20T16:40:35.249-08:00Inflammation Nation: Book Review<a href="http://www.amazon.com/Inflammation-Nation-Clinically-Nations-Epidemic/dp/B001GVJCDI/ref=cm_cr-mr-title">Inflammation Nation by Floyd Chilton - Find it on Amazon</a><br /><br />I was able to read/skim this book in about an hour. While there is some helpful information in it, the end result of the actual "diet" portion of the plan was nothing groundbreaking, in my opinion. I have been having autoimmune/inflammatory issues for over a year now and have done quite a bit of research and although his initial approach from the scientific side is different, the end result was really nothing new. I was all excited to see his amazing diet tips after reading about his research (which was interesting)...only to find out that I already eat within the parameters of his "breakthrough diet" and still have inflammatory issues. <br /><br />Yes, more people need to watch what they eat. Yes, eat more healthy veggies. Yes, stay away from foods not made from whole grains. Yes, we need to stay away from high sugar foods. Unless you eat things like chitterlings, pork liver, beef brain, fried everything, white flour everything, cakes, cookies, and no veggies...and if you watch at all what you eat, you may be pretty close to his "breakthough diet" already. <br /><br />I felt more like the book should have been about wild salmon versus farmed salmon since that seems to be the bulk of his main argument. I do think it is important to note the difference, but again...you can find that out on the internet. <br /><br />There are a few important pieces of information I believe were pointed out in this book: <br />-All fish is not created equal. Some fish can cause serious pain and inflammation and some will help you. (You can see his findings about specific fish in a concise list in Chapter 15...pages 172-175.) <br />-Egg yolk can pose a serious inflammation risk. <br />-Do not take a GLA supplement without having EPA (in supplement or food form)...it can cause serious harm. <br /><br />I did find it interesting that he includes some of the major inflammatory foods (tomatoes, potatoes, eggplant, peppers, and citrus) on his "foods to eat often" lists. Personally, I have seen a direct link between these foods and my pain levels and therefore have decided to avoid them, as much as I love them. I would be curious to see more information on why he does not see these as inflammatory foods when they are some of the most common that will pop up in a Google search about inflammatory foods. <br /><br />I recommend borrowing this book from your library. First, look at the indexes (unless you are very curious about scientific things) from page 165 through 175, maybe make a few lists of what to buy or avoid, and then take it right back to the library for someone else to borrow.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-6999001780697259112008-12-12T16:10:00.000-08:002008-12-19T16:40:55.428-08:00The Lupus Book: Book Review<a href="http://www.amazon.com/Lupus-Book-Guide-Patients-Families/dp/019537309X/ref=sr_1_1?ie=UTF8&s=books&qid=1229127488&sr=1-1">The Lupus Book (4th Edition) by Daniel Wallace - Find it on Amazon</a><br /><br />This book is very informative and helpful. I like that you can get into the technical side as much as you want with the wonderful information provided, or you can use this as a handy reference tool and a well put together overview of lupus. I have not been diagnosed with lupus, but for the past year have been going through some of the signs and symptoms and am just in "medical limbo" until I can get a specific diagnosis. Since lupus is one of the diseases my symptoms and blood work are pointing toward, I asked my library to purchase this book and borrowed it from there. If I do get diagnosed with lupus, I plan to buy this book as it is very informative and definitely worth owning. <br /><br />I like that this is written by a doctor who cares for lupus patients and not only used medical research but his own knowledge from his personal practice experience. It can get very technical...but you can also easily skim those technical sections. The writer not only discusses things that are common in lupus, but also specific problems that may arise down the road, and I think this is a great reference point for anyone with lupus who may find their disease progressing in one of those directions. <br /><br />This is a very well done and up to date book. Excellent reference.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-1033153910731465142008-12-10T15:05:00.000-08:002009-03-02T13:47:54.103-08:00What is an autoimmune disorder?Autoimmune disorders or diseases are very widespread - there are more than 80 serious, chronic illnesses and they all have an effect on one or more of the human organ systems or tissue types. In these illnesses, the body that was designed to protect instead reacts by attacking the body. <br />Commonly, the organs and tissues effected are:<br /><br />Red blood cells<br />Blood vessels<br />Connective tissues<br />Endocrine glands such as the thyroid or pancreas<br />Muscles<br />Joints<br />Skin<br /><br />A list of some of the many autoimmune disorders are listed here for your reference:<br /><br />Thyroiditis<br />Lupus (SLE)<br />Diabetes (Type 1)<br />Rheumatoid Arthritis (RA)<br />Sjogren Syndrome<br />Multiple Sclerosis (MS)<br />Celiac Disease<br />Vasculitis<br /><br />There is currently no cure for autoimmune disorders, although in rare cases they may disappear on their own. Many people may experience flare-ups and temporary remissions in symptoms, others chronic symptoms or a progressive worsening. Treatment of autoimmune disorders is tailored to the individual and may change over time. The goal is to relieve symptoms, minimize organ and tissue damage, and preserve organ function. (From <a href="http://labtestsonline.org/understanding/conditions/autoimmune.html">labtestsonline.org</a>)<br />Symptoms can vary depending on the person involved and the disease. <br />Some very nonspecific symptoms will often accompany autoimmune diseases, and may include:<br /><br />Dizziness<br />Fatigue<br />General ill-feeling<br />Low-grade fever<br /><br />(Information in this post was taken from <a href="http://www.nlm.nih.gov/medlineplus/ency/article/000816.htm">Medline Plus</a> and other websites.)Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com2tag:blogger.com,1999:blog-5560976199529141304.post-3619939352729732422008-12-10T14:59:00.000-08:002008-12-12T16:09:16.193-08:00Lab TestsAutoimmune disorders are diagnosed, evaluated, and monitored through a combination of autoantibody blood tests, blood tests to measure inflammation and organ function, clinical presentation, and through non-laboratory examinations such as X-rays. (From <a href="http://labtestsonline.org/understanding/conditions/autoimmune.html">labtestsonline.org</a>)<br /><br />Here is a link to some information about a blood test that is sort of a generic screen for auto-immune disorders:<br />http://www.labtestsonline.org/understanding/analytes/ana/test.html <br /><br />It is called the ANA (antinuclear antibody) test. Different patterns in the cells used for the ANA test are associated with different autoimmune disorders.<br /><br />Other blood tests for autoimmune disorders may include:<br />ESR - http://labtestsonline.org/understanding/analytes/esr/test.html<br /><br />CRP - http://labtestsonline.org/understanding/analytes/crp/test.html<br /><br />Many more antibody tests and conditions that may call for antibody testing are listed here:<br />http://labtestsonline.org/understanding/analytes/antibody_tests/glance-4.htmlTifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-22238400844527501832008-12-10T14:52:00.000-08:002008-12-12T16:09:28.986-08:00SupplementsIn some autoimmune disorders, prescribed drugs may be necessary in order to minimize damage to the body organs or systems. This post is just discussing supplements that may be helpful and may aid in some relief.<br /><br />Supplements of <a href="http://www.herbspro.com/67833/BROMELAIN.htm">bromelain</a> (taken from pineapple) are useful for calming inflammation. <br /><br />Fish oil and flax oil are very good for the joints, and should be taken with Vitamin E for absorption. (Trader Joe's has odorless fish oil capsules, which I highly recommend if you don't want to be burping up fish taste.) <br /><br />Glucosamine chondroitin is another helpful supplement for rebuilding the padding in the joints.Tifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com0tag:blogger.com,1999:blog-5560976199529141304.post-15839802269677423302008-12-10T14:45:00.000-08:002008-12-12T16:48:28.890-08:00Anti-Inflammatory DietWhen I talk about an anti-inflammatory diet, I am not talking about the typical help-me-lose-weight kind of dieting. I am just talking about the foods we may consume that might promote inflammation (and in the cases of people with autoimmune disorders, inflammation means pain).<br /><br />Although a diet free of items like wheat, dairy, etc. may be helpful, sometimes such a drastic change may not be necessary as the inflammation may only be caused from allergies to specific ingredients and you may not necessarily be allergic. If you have autoimmune issues, you can get allergy tests done or try a diet that eliminates those foods from the start and slowly brings some back in to see if they are part of the problem.<br /><br />Here is what I have found personally (I will discuss in another post later some tidbits I have found about supplements):<br /><br />Lots of doctors try to just dope you up instead of trying to help you. Some major pain-causers are tomatoes, potatoes, eggplant, and bell peppers. For most people with an autoimmune diease, you will want to steer clear of those. Staying away from tomatoes can be hard because it is in so many things (pizza, spaghetti, ketchup, etc.), but it is worth it. Also citrus can cause lots of pain. Alfalfa sprouts should also be avoided, especially in people with lupus.<br /><br />One food that is helpful is pineapple because of its anti-inflammatory properties (mainly from the bromelain found in it).<br /><br />Here is one resource that may be helpful in information and recipes:<br /><br /><a href="http://www.amazon.com/Anti-Inflammation-Diet-Recipe-Book-Arthritis/dp/0897934857/ref=wl_it_dp?ie=UTF8&coliid=I1UHRBRC4FSBSI&colid=LVPBETJ36Q9I">The Anti-Inflammation Diet & Recipe Book</a><br /><br />There is a great review for the book that has a condensed version of the information included in it. Here are the basics of the anti-inflammatory diet:<br /><br />An anti-inflammatory diet should emphasize pineapple, most fruits (though limiting citrus), vegetables, garlic, ginger, turmeric, flaxseed oil, nuts (not peanuts), seeds (sesame, pumpkin, sunflower), flaxseed oil, olive oil, and filtered water. Additional good food choices include: flaxseeds, avocados, fish (wild salmon, cod, haddock, halibut, mackerel, sardines, tuna, trout), whole grains (amaranth, spelt, barley, buckwheat, millet, oatmeal, quinoa, basmati, brown rice, rye), legumes, beans (black, pinto, navy, mung), split peas, curry, and tofu (or better choice fermented tempeh or miso.) <br /><br />Inflammation-promoters include wheat products, dairy products, corn, peanuts and peanut butter, sugar, fried foods, foods containing hydrogenated oils, processed foods, alcohol, juice, coffee, caffeinated teas and sodas, potatoes, tomatoes, eggplant, bell pepper, pork, nonorganic eggs, shellfish, and citrus fruits (except lemon). Avoid shellfish such as shrimp, crab, lobster, clams, and mussels. <br /><br />Staying away from all those fun things is hard, but you can find some ways to kinda work around it. Here are some of the things I have done (I have not yet gone to the extremes of avoiding wheat and dairy, but may end up doing so eventually):<br /><br />If you like soda a lot but want to cut out caffeine, there are sodas like Hansen's that are caffeine free and don't have high fructose corn syrup. Sure, they still have sugar, but it is better than the high fructose stuff. <br /><br />Instead of using tomato sauces I make white sauces for pasta and pizza...it is very easy. A basic white sauce has approximately equal parts milk or cream and butter or oil and then add in some parmesan cheese or flour to thicken it. You can also give it good flavor if you cook some garlic while the butter is melting. (Obviously I haven't cut out wheat or dairy yet...)<br /><br />Instead of having potatoes with meals, I have started substituting rice. I buy the brown Jasmine rice from Trader Joe's and love it. They also have brown basmati rice, but I haven't tried that just yet. <br /><br />Staying away from things like salsa is hard for me, but you can make peach or mango salsa without tomatoes if you are wanting some...just chop up peaches or mangoes, add some chopped cilantro, garlic powder, and cayenne to make it spicy. <br /><br />If you have an autoimmune disease, you can Google things like "anti-inflammatory diet", "arthritis foods to avoid", "arthritis diet", etc. to find out about specific foods to eat or avoid. If you have been diagnosed with a certain autoimmune disease, you may want to check into certain dieting needs for that disease, as some things may be harmful for you that wouldn't be harmful to someone with another disease. Sadly, it is kind of a testing process and can make for some very awful days if you eat something wrong. You may also want to get exercise, but depending on your specific disease needs, too much exercise can also cause lots of pain.<br /><br />Another website I encountered with <a href="http://www.drweil.com/drw/u/ART02012/anti-inflammatory-diet">Anti-Inflammatory Diet tips</a>:<br />http://www.drweil.com/drw/u/ART02012/anti-inflammatory-dietTifanyhttp://www.blogger.com/profile/10287991579043540573noreply@blogger.com2