Thursday, December 30, 2010

How if alternative medicine be defined

There is no strict definition on how alternative medicine really is. But at the present time, it borders on the scope covered by what we know about conventional medicine or Orthodox description. However, to define alternative medicine because we believe it is, it may be a knowledge which is considered not accepted, verified and illogical. All these were true if one wants to look a few years back. But given that alternative medicine has been studied for years later, employed by countless institutions (such as spas and others) and accepted by many as cure their ailments (even those which can be solved by conventional medicine), this definition for alternative medicine already may be considered obsolete.


To pecifies medicines are practices which can be regarded as false as sometime in the measurement of charlatanism. However, this definition is much abused by many authorities which have their own systems of beliefs and other things to take charge. Still others define it practices cannot be tested, refusing to undergo tests and may fail tests continuously. The point of view of other people, it is perhaps too unfair to those who have knowledge that make up alternative medicine and too sweeping a declaration since many have acquired a cure to alternative medicine.


This debate about the authenticity of the alternative medicine is still complicated by the number of practices which are labelled as alternative medicine, which includes some truths in their. In fact, alternative medicine covers procedures involving principles metaphysical, spiritual and religious foundations, European new sets of healing medicine practices and approaches. It's enough reasons why alternative medicine is much more difficult to accept in the West rather than in the East, where are most of these practices. In addition to these, in contradiction to many proponents of alternative medicine and several individual belief systems may reject the other.


In addition, critical of alternative medicine may also define as therapy, treatment and diagnosis which may lawfully be performed by practitioners without a licence. However, a number of doctors and physicians find good uses of alternative medicine when combined with conventional medicine when they try to balance.


But it was more logical and unbiased accepted by most definitions. Many of which only gives emotional alternative medicine without the protection on economic interests, political views and turf protection and safety. Such a definition is that alternative medicine is a field of cure, treatment and diagnosis are not based on controlled studies.


However, there are certain therapies which were previously covered by the alternative medicine that are now accepted in the medical community because they spend their emotional approval. In contrast, there were medical practices that are now neglected in medical circles since it has no deep evidence to prove their effectiveness in healing.


In fact, the term alternative medicine is quite misleading. Critics and advocates said practices supports this view. Some support the idea that Western medical practices are medicines because they were preceded by ancient practice which is somewhat true. Others would argue that the term "alternative medicine" was only designed by advocates of conventional medicine to discredit natural healing methods.


Its detractors on alternative medicine say that it is not as accepted by the medical community, because it lacks the elements that can be used in support of its effectiveness. Much say that once the alternative medicine is fully tested, then there would be large rooms for wide acceptance.

Wednesday, December 29, 2010

Alternative medicine: what is it?

What is alternative medicine? This is a sentence which was thrown around more and more in the media, libraries, and increasingly, the Office of the doctor, but how many times can we say what alternative medicine is?


Theoretically, alternative medicine is any form of medicine that does not match with scientific part of Western medicine. Once a form of medicine has been proven scientifically effective and theory has been determined to explain in the language of Western medicine for which it is effective, it is no longer consider alternative


Unfortunately, after the theory of politics. In reality, the United States, alternative medicine is any form of medicine which was not accepted as scientifically valid by the American Medical Association and the Government of the United States. Various official bodies in other countries will determine what is and is not alternative medicine. The United States massage is alternative medicine. The Canada massage is conventional and as such, very prescribed medicine.


You would believe that according to National Center of the Government of the United States for Complementary and Alternative Medicine, vitamins are a medicine alternative or complementary (depending on how they are used) that have not yet been proven have no further effect on human body and a placebo? Personally, I would like to know if they would like to be treated with a placebo scurvy. I'll stick with vitamin c. Using theoretical vitamins which have not yet been fully proven, but that is not less scientifically valid proven effects.


At the same time, just because someone claims they offer offer is medicine does not make it true. Herbal supplements are not regulated and may not fully disclose their ingredients. They were certainly not tell you on any dangerous interaction with your medicines for the heart!


Of course, you can ask an expert, but keep in mind that there are many types of alternative medicine, an acupuncturist is not necessarily trained in the grass, and your doctor first line would probably be brought within one of them.


If you are interested in alternative medicine, either for a specific problem, or simply improve your general State of health, it is probably better to first what types of alternative medicine you are interested and speak with the doctor you whether or not it will be ready to work with a practitioner of alternative medicine. Then find a practitioner who has trained in the specific field of alternative medicine. Most forms of alternative medicine are not allowed to United States, therefore asked where they went to school and how long they were exercised. Then they can work with your doctor to make sure that you get the care you need, without unexpected side effects.


Some forms of alternative medicine that might be useful to delve into are:


Oriental Medicine: Oriental medicine is the only form of alternative medicine which is really comparable to Western medicine as a comprehensive system of medicine. Oriental medicine is based on several theories developed for thousands of years and was the first elaborated on in classic of the Yellow Emperor, between three and five thousand years. Oriental medicine includes massage, acupuncture, herbal, qigong treatment practices and many others. Chinese medicine tradition is a variant of the Oriental medicine specific to China. This is the only variant of Oriental medicine can be found on the United States ease. In many parts of Asia, Oriental medicine is still considered the standard of medical care and Western medicine is "alternative."


Herbal treatment: herbal therapy is probably the most common form of alternative medicine in the United States and probably one of the most risky. While most conventional medicines doctors prescribe today come from herbs, supplements herbs commonly sold have no doses, carpets contain loads and rarely warns of side effects. Herbs can be used for any drug can treat and possibly quite a bit more, sure you speak with a trained herbalist before any. They can tell you what dose is safe, what providers are worth using and possible side effects.


Homeopathy: homeopathy has been developed in the 1800s by two doctors who noticed that quinine, only able to drug treaties on malaria caused symptoms of malaria in healthy people who have been given. They theorized as would cure, so that caffeine, which causes normally awake, would be used to assist a person who was unable to sleep through the night to sleep better. Homeopathy is probably the only alternative medicine who try not to speak with an expert, because the active substance is so diluted, it is not possible over the dose or suffer side effects on the amounts in local health food store, no matter the bottles that you would keep your home safe. At the same time, it is still best to consult a homeopathy to be sure that your account will work for what you need.


Massage: Massage is the use of hands or tools to manipulate the muscles and tendons. The two most common uses of massage are pain ease and relief of stress. Although there are numerous conditions massage will obviously not assist to (diabetes, for example), there is much that is surprisingly effective, such as carpal tunnel syndrome, fibromyalgia, and eating disorders. In addition, almost all muscular lesion can be treated with massage to prevent the build up speed healing SCAR and increase a limited range of motion. There are many forms of massage therapy, including the Swedish massage, Deep, prenatal massage, shiatsu, Thai massage, Lomi Lomi, medical massage, aromatherapy massage, Hot Stone Massage and massage Chair tissue massage. If you go to a massage therapist for a medical condition, make sure that they are trained in medical massage. Some States have programs for massage therapists license now, as most European countries. If you live in an area which has enabled, make sure that the therapist that go is licensed.


Other forms of alternative medicine: energetic healing, aromatherapy, Rolfing, cranial therapy sacred and most forms of holistic medicine.

Tuesday, December 28, 2010

Which foods are truly health-promoting?

Dr Fuhrman is a best-selling author and board certified family physician specializing in lifestyle and nutritional medicine.

To truly consume a healthy diet, the vast majority of the diet must be composed of health-promoting foods, and disease-promoting foods must be avoided.  So which foods are truly health-promoting? We can turn to science to learn which foods are consistently shown to be protective against chronic disease, associated with longevity (or mortality), and contain known anti-cancer substances.

True health-promoting foods – these foods have the power to protect, to heal and prolong human lifespan.

Green vegetables.  Many green vegetables (such as bok choy, broccoli, and kale) belong to the cruciferous family, vegetables that contain potent anti-cancer compounds called isothiocyanates (ITCs).[i] Green leaves are perhaps the most powerful longevity-inducing foods of all.

Onions and mushrooms also have well-documented cancer-protective properties.  Onions and their Allium family members contain chemoprotective organosulfur compounds[ii], and consuming mushrooms regularly has been shown to decrease risk of breast cancer by over 60%.[iii]

Fruits, especially berries and pomegranate. Blueberries, strawberries, and blackberries are true super foods.  They are full of antioxidants and have been linked to reduced risk of diabetes, cancers and cognitive decline.[iv] Pomegranate has multiple cardiovascular health benefits, for example reducing LDL cholesterol and blood pressure.

Beans are an excellent, nutrient-dense weight-loss food – they have a stabilizing effect on blood sugar, which promotes satiety and helps to prevent food cravings.  Plus they contain substances that lower cholesterol, and regular bean consumption is associated with decreased cancer risk.[v]

Nuts and seeds.  Nuts contain a spectrum of beneficial nutrients including healthy fats , LDL-lowering phytosterols, circulation-promoting arginine, minerals, and antioxidants.  Countless studies have demonstrated the cardiovascular benefits of nuts, and including nuts in the diet has been shown to aid in weight control.[vi] Seeds have even a richer micronutrient profile, abundant in trace minerals, and each kind of seed is nutritionally unique.  Flaxseeds provide abundant omega-3 fats, pumpkin seeds are rich in zinc and iron, and sesame seeds are high in calcium and multiple vitamin E fractions.

Dr Fuhrman is a best-selling author and board certified family physician specializing in lifestyle and nutritional medicine.  For more information, visit his website at DrFuhrman.com.

[i] Higdon JV et al. Cruciferous Vegetables and Human Cancer Risk: Epidemiologic

Evidence and Mechanistic Basis. Pharmacol Res. 2007 March ; 55(3): 224–236

[ii] Powolny AA, Singh SV. Multitargeted prevention and therapy of cancer by

diallyl trisulfide and related Allium vegetable-derived organosulfur compounds.

Cancer Lett. 2008 Oct 8;269(2):305-14.

[iii] Zhang M, et al. Dietary intakes of mushrooms and green tea combine to reduce the risk of breast cancer in Chinese women. Int J Cancer. 2009;124:1404-1408

[iv] Bazzano LA, Li TY, Joshipura KJ, Hu FB. Intake of fruit, vegetables, and fruit juices and risk of diabetes in women. Diabetes Care. 2008 Jul;31(7):1311-7.

Hannum SM. Potential impact of strawberries on human health: a review of the science. Crit Rev Food Sci Nutr. 2004;44(1):1-17.

Joseph JA, Shukitt-Hale B, Willis LM. Grape juice, berries, and walnuts affect brain aging and behavior. J Nutr. 2009 Sep;139(9):1813S-7S.

Stoner GD, Wang LS, Casto BC. Laboratory and clinical studies of cancer chemoprevention by antioxidants in berries. Carcinogenesis. 2008 Sep;29(9):1665-74.

[v] Bazzano LA, Thompson AM, Tees MT, et al. Non-soy legume consumption lowers cholesterol levels: A meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2009 Nov 23. [Epub ahead of print]

Aune D, De Stefani E, Ronco A, et al. Legume intake and the risk of cancer: a multisite case-control study in Uruguay. Cancer Causes Control. 2009 Nov;20(9):1605-15.

[vi] Sabaté J, Ang Y. Nuts and health outcomes: new epidemiologic evidence. Am J Clin Nutr. 2009 May;89(5):1643S-1648S. Epub 2009 Mar 25.

Mattes RD et al. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr. 2008 Sep;138(9):1741S-1745S.


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Monday, December 27, 2010

College of alternative medicine: making the grade


Find Alternative Medicine colleges the United States and the Canada. If you are attracted to complementary and alternative medicine, you are not alone. Alternative medicine colleges are more in demand as a "36 percent of U.S. adults aged 18 and over, use a form any of complementary and alternative medicine." [1] Which are most often searched for complementary and alternative medicine treatments include acupuncture, chiropractic, herbal medicine and nutritional therapies [2]. These occupations are often taught students in a number of alternative medicine colleges.

To register in the vast develop alternative medicine colleges, you must first determine which practice alternative medicine you wish to enter. For example, if you are interested in chiropractic, make sure selection of alternative medicine colleges in which you want to register offering this course of study. Some alternative medicine colleges offer training in a variety of therapies including education health specific pathology treatments such as rheumatoid arthritis. Studies offered by the College of alternative medicine in this field can include various programs in botanical medicine in herbal supplements and vitamins, hydrotherapy, body and spirit therapies, Ayurvedic medicine, Chinese medicine, homeopathy, chiropractic, acupuncture and other massage treatments.

Other courses offered by the College of alternative medicine can be designed for future homeopathic practitioner or professional certified massage therapist. However, there are so many fields of study from which to choose, the potential for achieving quality education at one of several alternative medicine colleges is virtually unlimited.

Currently, a number of alternative medicine College offers undergraduate career training programs graduate, postgraduate and independent. Students who are interested in naturopathic medicine and holistic medicine may obtain a full education and skills by colleges accredited alternative medicine, as well as other schools of complementary medicine. Students seeking a degree or certification programs can often achieve these goals at the College of alternative medicine, too. For example, some alternative medicine colleges specifically provides certification course of massage, herbal medicine and reflexology. Still, the various options for education are quite eloquent.

Students who have completed successfully one of several alternative medicine colleges can make personally rewarding and lucrative career mutually beneficial to help patients and clients from all walks of life.

If you (or someone you know) is interested to subscribe to one of several alternative to help find your job dream of leaving education in industries like massage therapy, cosmetology, acupuncture, Oriental medicine, Reiki, fast-growing medical colleges and others get you started! Explore careers in your curriculum.

References:
National Center for Complementary and Alternative Medicine: statistics on the use of the CAM to United States (http://nccam.nih.gov/news/camstats.html), National Center for Complementary and Alternative Medicine: news release: more than a third of American adults use Complementary and Alternative Medicine, according to new Government survey (http://nccam.nih.gov/news/2004/052704.htm)








Resource box: CarolAnn Bailey-Lloyd - freelance writer and Web Consultant for HolisticJunction.com, in association with CollegeSurfing.com - educational resources for natural healing schools, schools of alternative medicine and natural healing schools.

College of alternative medicine: making the grade
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CollegeBound Network
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Opinion: Bailiwick can be republished free of charge to relevant Web sites, as long as the copyright and author Resource Box is included. and all hypertext links remain intact and active.


Sunday, December 26, 2010

Holiday Baking with Dr. Laura

Dr. Laura Trice is the head cookie cutter and CEO of Laura's Wholesome Junk Food in Venice, California, ad the author of The Wholesome Junk Food Cookbook, one of Natural Solutions' Top Cookbooks of 2010.

Return to the tradition of home-made baking from scratch and family: Staying healthy during the holidays by baking like grandma used to.  Dr. Laura Trice is one of Natural Solutions’ Top Cookbooks of 2010 authors, and she shares her tips on holiday baking with us below.

There are so many treats that many of us enjoy during the holidays. In my family, it is pumpkin pie, black forest cake, peppernuts (see below for the recipe), ginger cookies, potato candy, stuffed dates and stolen. Every family has their special favorites. Often these have been passed down from grandmother to mother to daughter and so on. What has happened in the past generation is many people got almost too busy to bake and retailers started making the traditional treats we look forward to. So, what naturally happened is that many of us baked less and purchased more. But, how has that impacted the quality of foods we are consuming during the holidays?

The main difference between many commercial bakeries and retailers is that they are not baking with the same ingredients (and love) that grandma did. They are often looking for the least expensive most shelf-stable way to make best selling holiday items. Often, the bottom line is profit not ingredient quality and consumer health and well-being.

So, in addition to getting enough sleep and limiting alcohol and late night eating, really getting back to the basics of holiday baking and cooking from scratch is a great way to stay healthy during the holidays and avoid unnecessary weight gain. Indulge!

For example, pumpkin pie with whipped cream and potato candy are two of my favorite holiday treats. The recipes for these can be found at www.lwjf.net on our blog. What makes these treats more wholesome than their mainstream store bought counterparts are both what they have and don’t have. For example, all our recipes are additive and preservative free.

Is whipped cream okay, you ask? Sure, in moderation. But if you make it from scratch and sweeten with some agave, honey, or maple syrup, it’s that much better for you. I don’t want to see anyone giving up their favorite holiday treats. Instead, read the ingredients and if you see some that are hard to pronounce, don’t buy it. Consider getting out your grandmother’s or mom’s recipes and making them with others. Teach your children, your neighbor or invite a friend over. If you want a quick reference of other wholesome ingredient options, here is a list of great ingredient substitutions. If you still have some questions about substitutions, post your question on our Facebook fan page, I love helping people make wholesome junk food!

The holidays are a time that we set aside to connect with those who are important to us. The pleasure of sharing traditional foods is part of that experience. Don’t say no to the foods you grew up with and love. Just make a few minor changes and celebrate guilt-free.

In joy and good health,

Dr. Laura

Peppernuts
This has always been a favorite at Christmas. These are small cookie balls with a light dusting of powdered sugar that have a slightly spicy bite.

Yield: 6 dozen
2 ½ cups sifted spelt or unbleached white flower
1/3 cup cornstarch
1 tablespoon baking powder
½ teaspoon black pepper
½ teaspoon ground cardamom
½ teaspoon ground cinnamon
½ teaspoon ground cloves
1 cup organic butter, at room temperature
½ cup maple syrup ¼ cup organic cream
½ cup finely chopped, blanched almonds
¼ cup organic powdered sugar

Preheat the oven to 375 degrees. Line a baking sheet with wax paper. Sift the flour, cornstarch, baking powder, salt, black pepper, cardamom, cinnamon, and cloves together in a bowl, set aside.

In a mixing bowl, cream the butter and maple syrup together until light and fluffy. Add the flour mixture to the butter mixture, alternating with the cream. Mix in the almonds.

Shape the dough into small balls, using mounded teaspoonfuls of dough. Place on an ungreased cookie sheet and bake for 15 to 18 minutes or until golden brown. When slightly cool, roll the cookies in powdered sugar.

The peppernuts recipe, along with many other mouth-watering “junk food” recipes, can be found in Dr. Laura’s Wholesome Junk Food Cookbook.


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Effective Treatment for Chronic Fatigue, CFS, and Fibromyalgia

Jacob Teitelbaum, MD, is Natural Solutions' guest expert on chronic fatigue syndrome

Dr. T has helped you overcome your sugar addiction, here he talks about HOW to fight CFS and Fibromylagia.

Dear Readers,

Having had Chronic Fatigue Syndrome (CFS) and fibromyalgia (FMS), with the medical system having no idea how to help, I understand what you are going through. I also know you can get well!

I came down with what I call the “Drop Dead Flu” in 1975 while in medical school, which triggered my CFS/FMS. As I was working to pay my own way through school, the illness left me homeless and sleeping in parks in Oklahoma. It is exciting, though, to see how life magically brings us what we need. I met many natural health practitioners while homeless, each of whom taught me bits and pieces of what I needed to learn to get well—and I did!

After returning to medical school, I have spent more than 30 years researching and treating chronic fatigue and chronic pain (especially CFS and fibromyalgia). Our published research shows 91 percent improve using our “SHINE Protocol,” and hundreds of thousands have been helped (see below).

You can be one of them!

Ready to Get Well?

Our study titled “Effective Treatment of CFS and Fibromyalgia” (published in Journal of CFS) showed that 91 percent of patients improved with treatment, with an average improvement in quality of life of 90 percent. Many patients no longer even qualified for the diagnosis of CFS or fibromyalgia after treatment. In support of our work, an editorial in the Journal of the American Academy of Pain Management (the largest multidisciplinary society of pain specialists in the United States) noted “the comprehensive and aggressive metabolic approaches to treatment detailed in the Teitelbaum study are highly successful approaches and make fibromyalgia a very treatment responsive disorder.  The study by Dr. Teitelbaum et al, and years of clinical experience make this approach an excellent and powerfully effective part of the standard of practice for treatment of people who suffer from fibromyalgia and myofascial pain syndrome.” These same principles work wonderfully for optimizing energy in those with day to day fatigue.

What Causes These Syndromes?

CFS/FMS acts as a “circuit breaker,” with the hypothalamus decreasing its function to protect the individual in the face of what is perceived to be an overwhelming stress (just like blowing a fuse or circuit breaker in a house). This center controls sleep, hormones, temperature, blood flow, blood pressure, and sweating. In addition, if your muscles do not have enough energy, they will get stuck in the shortened position and you’ll be in pain (think rigor mortis).  This “energy crisis” can be caused by any of a number of infections, stresses, or injuries.

Five Main Categories of Problems Need to Be Treated ? Think “SHINE!”

These are the five key areas that need to be treated for your “circuit breaker to turn back on” and for fatigue and pain to resolve:

Sleep. Because the hypothalamic “circuit breaker” that is offline controls sleep, most patients need a mix of natural and prescription sleep treatments.  For you to get well and pain free, it is critical that you take enough of the correct natural and prescription sleep treatments to get eight to nine hours sleep at night! I recommend starting with natural therapies and supplements.Hormonal deficiencies.  The hypothalamus is the main control center, via the pituitary, for most of the glands in the body.  Most of the normal ranges for our blood tests were not developed in the context of hypothalamic suppression or these syndromes.  Because of this (and for a number of other reasons) it is usually necessary to treat with natural thyroid, adrenal, and ovarian and testicular hormones ? despite normal blood tests. These hormones have been found to be reasonably safe when used in low doses. Low thyroid, which reflects as fatigue, weight gain, cold intolerance, and even unexplained infertility, is especially common. In addition, the majority of those who benefit from thyroid have normal lab tests, so a treatment trial should be given (using natural thyroid hormones) if symptoms are suggestive.Infections.  Many studies have shown immune system dysfunction in CFS/FMS, which can result in many unusual infections. These include many different viral infections (the recently reported XMRV virus is one of many—we’ll discuss this in an upcoming blog), parasites and other bowel infections, antibiotic sensitive infections, and—most importantly—fungal/Candida infections.Nutritional supplementation.  Widespread nutritional deficiencies are common, and require dozens of nutrients. I recommend a good daily multivitamin. Ribose supplementation should also be taken as it can powerfully jump start your energy. In our initial study, ribose increased energy an average of 45 percent in just three weeks. A second, larger study conducted by 81 physicians (currently being prepared for publication) showed an average of over 59 percent increase in energy in those with chronic fatigue and fibromyalgia.Exercise as able. Do not push to the point of crashing the next day. Start by walking as long as you comfortably can (even if that is only for two minutes). After 10 weeks on treatment, start to increase your walks by up to one minute each day, as you are able. When you are walking for up to an hour, you can increase your intensity.

Other Helpful Resources

Two other resources that can help you are the Fibromyalgia and Fatigue Centers and my Online Symptom Analysis Program.

The Fibromyalgia and Fatigue Centers is a chain of clinics throughout the United States that specialize in CFS/FMS.  They can help you find a physician near you trained in treating these illnesses.

The Online Symptom Analysis Program is a free online computer program (a patented system that I developed) that can analyze your symptoms and design a SHINE treatment protocol tailored to your individual case. This is my gift to you to help you get well now!

We wish you all of God’s blessings, and our best wishes in your healing!

Love and blessings,

Dr. T


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All About Quinoa

Leslie Cerier is the author of Gluten-Free Recipes for the Conscious Cook, A Seasonal Vegetarian Cookbook, one of the Top Cookbooks of 2010 as chosen by our Natural Solutions editors.

Quinoa (pronounced KEEN-wa), the mother grain of the Incas, was domesticated thousands of years ago from its wild cousins in the high Andes. True to its origins, it’s extremely hardy, surviving not only in the cold and at high altitudes, but also in hot, dry conditions. Like amaranth and buckwheat, it doesn’t come from a cereal grass, so it isn’t technically a grain. Quinoa is a species of goosefoot, and true to its name, its leaves are shaped like a goose’s foot. Like most of the other psuedograins, quinoa is a great source of protein—one of the best plant sources, in fact—because it contains all of the essential amino acids in a good balance. It’s also rich in folic acid and several minerals.

Like corn, quinoa comes in a rainbow of color; tan, red, and, black are the most widely available varieties. Each has a slightly different texture and flavor, but generally speaking, quinoa has a light sesame-like flavor. Among its many virtues is that it cooks quickly: just fifteen minutes for whole quinoa. Cooked quinoa is great on its own or mixed with other grains, and it works beautifully in stews and salads. You can also get quinoa flakes and flour. The flour has a nutty, earthy flavor that enhances baked goods while also boosting the protein content. I especially like it in waffles. You can also use it to bind loaves, as in my Kasha Loaf with Walnuts and Sunflower Seeds recipe found in Gluten-Free Recipes for the Conscious Cook, A seasonal Vegetarian Cookbook. And if all of that weren’t enough, you can also get quinoa pastas made with a combination of quinoa and corn flour.

This truly is a marvelous grain! And as the temperature drops, try my Roasted Vegetable Qunioa Casserole (below) for a healthy comfort food alternative to warm things up!

-Leslie

Roasted Vegetable and Quinoa Casserole

Serves 4 to 6

This recipe features a somewhat unusual method of cooking grains. The quinoa is roasted with root vegetables, garlic, and basil, infusing it with their rich flavors. Make this colorful and tasty casserole on a cold day, when the heat of the oven will help warm your house. Red quinoa is particularly attractive in this dish, but if you can’t find it, “plain” tan quinoa will do just fine. If you’ve never tried celeriac, which tastes like celery, this dish is a great way to get acquainted with it. It’s a good winter keeper and can be stored for months in the refrigerator or root cellar. To prepare it, simply cut away the tough, knobby skin and then cook it like a potato.

4 cups cubed butternut squash
3 cups cubed beets
2 1/2 cups cubed celeriac
1 cup red quinoa, rinsed
6 cloves garlic, coarsely chopped
3 tablespoons extra-virgin olive oil
2 tablespoons dried basil
1 teaspoon sea salt
1 1/2 cups water
8 ounces crumbled chèvre or feta (optional)

Preheat the oven to 400 degrees.

Combine the squash, beets, celeriac, quinoa, garlic, oil, basil, and salt in a large casserole dish. Pour in the water and cover. Bake for 45 to 50 minutes, until the vegetables are tender to your liking. Serve immediately, topped with the chèvre or feta if you like.

Excerpted and reprinted with permission by New Harbinger Publications, Inc. Gluten-Free Recipes for the Conscious Cook by Leslie Cerier www.lesliecerier.com


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Saturday, December 25, 2010

Bok choy: nutrient-dense and delicious!

Dr Fuhrman is a best-selling author and board certified family physician specializing in lifestyle and nutritional medicine

Bok choy (or pak choi) is a relative of cabbage, scientifically named Brassica chinensis.  It is most often associated with Chinese cuisine, and has been grown in China for over six thousand years.  Today, bok choy is also grown in Europe, Canada, and the U.S, and is available almost year-round – it is said to be most tasty in the winter months.

Bok choy has crisp, white stalks and dark green leaves, and in Chinese its name means “white vegetable.”  There are over twenty different varieties of bok choy – the two most common seen here in the U.S. are the traditional and “baby” or “Shanghai” bok choy – however, if you visit your local Asian market, you may see several more of these varieties.[i]

Bok choy provides abundant amounts of vitamins A, C, and K as well as folate and calcium.[ii] A recent study detected 28 different polyphenols – antioxidant phytochemicals – in bok choy.  Some of these were more concentrated in the leaves, and some in the stems.[iii] The most abundant polyphenol these scientists found in bok choy was kaempferol, a molecule shown to have anti-cancer properties.[iv]

Bok choy falls under the category of cruciferous vegetables, a family of especially nutrient-dense vegetables that contain unique anti-cancer compounds. Like all cruciferous vegetables, more cancer-preventive compounds are produced when bok choy is chopped before cooking.

Bok choy scores an impressive 819/1000 in Dr. Fuhrman’s ANDI (Aggregate Nutrient Density Index) scoring system.  Only a few other vegetables, all leafy greens, score higher.

Bok choy is uniquely beneficial for its calcium availability – bok choy is lower in oxalate, a substance that binds up calcium and prevents it from being absorbed, than most other leafy greens.  54% of the calcium in bok choy can be absorbed by the human body – compare this to 5% in spinach, a high oxalate vegetable, and 32% in milk.  We can much more readily absorb calcium from bok choy than from dairy products.

Bok choy can be eaten raw in salads, green smoothies, or vegetable juices, or cooked in stir-fries, soups, or other vegetable dishes.

Braised Bok Choy
Serves: 2

Ingredients:
8 baby bok choy or 3 regular bok choy
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce
2 cups coarsely chopped shiitake mushrooms
2 large cloves garlic, chopped, optional
1 tablespoon unhulled sesame seeds, lightly toasted *

Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.

Remove bok choy and add mushrooms and garlic to the liquid in the pan. Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.

*Lightly toast sesame seeds in a pan over medium heat for 3 minutes, shaking pan frequently.

Dr Fuhrman is a best-selling author and board certified family physician specializing in lifestyle and nutritional medicine.  For more information, visit his website at DrFuhrman.com.

[i] http://chinesefood.about.com/od/vegetablesrecipes/a/bokchoy.htm

http://www.fruitsandveggiesmorematters.org/?page_id=3002

[ii] http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2377/2?print=true

[iii] Harbaum B et al. Identification of flavonoids and hydroxycinnamic acids in pak choi varieties (Brassica campestris L. ssp. chinensis var. communis) by HPLC-ESI-MSn and NMR and their quantification by HPLC-DAD. J Agric Food Chem. 2007 Oct 3;55(20):8251-60.

[iv] Luo H et al. Kaempferol inhibits angiogenesis and VEGF expression through both HIF dependent and independent pathways in human ovarian cancer cells. Nutr Cancer. 2009;61(4):554-63.


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