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Calcium from milk? Not really your best answer for osteoporis

By Ann C Wooledge
on March 02, 2014
Did you know?! 

Calcium from milk is NOT your best answer for osteoporosis!

milk on the shelf

Did you know that fracture rates are significantly higher for those that drink 3 or more cups of milk daily? (Harvard Nurses Study).  190,000 men & women were evaluated over an 18 year period.Studies concluded, “Neither milk nor a high-calcium diet reduces osteoporosis.”Consume a diet rich in fruits and vegetables, especially high-calcium leafy greens such as spinach, kale, Swiss chard and broccoli. Leafy green vegetables such as kale and spinach contain higher calcium values than milk. One cup of kale has 350mg of calcium. Here is a really good synopsis of why cow's milk may not be your best choice. 

 

Thanks for listening!

 

 

Meet AnnAnn's mission statement is to provide health and wellness information to you and your family that you may not find in your every-day newspapers or Prevention magazines. Her college studies, certifications and passionate self-study have provided her with a huge spectrum of understanding of the intricate issues and debates concerning health and nutrition. Ann is a Critical Care Registered Nurse, a Certified Clinical Aromatherapy Professional, and has been studying nutrition, aromatherapy, skin care health and medicinal herbalism for at least 13 years. Not so surprisingly, all of these interact for health and wellness at a level we all want to achieve. She is an ardent pursuer of verified research and information and spends huge amounts of time searching for information that is relevant and evidence based. We sincerely hope you benefit from her efforts.

Gluten-free, Sugar-free Raspberry Muffins

By Healthy Planet Blog Nutrition and Natural Health
on November 29, 2012
5 comments

RASPBERRY GLUTEN-FREE SUGAR-FREE MUFFINS:

 

We’ve been experimenting with quite a few sugar free, gluten-free, yeast-free breads and desserts. We have had some victories and a few disappointments, but I wanted to share them with you. This is an adaptation to our Blueberry Muffin recipe posted last week – see here. For anyone with yeast overgrowth or even just some yeast issues, these will help starve that yeast and get it eliminated from your body. Often times we don’t even realize we have yeast and the possibility that they might have taken control of our intestinal flora. Do you have lots of bloating after eating? Probably yeast. Can’t lose weight even though you’re starving yourself? Probably yeast. We have to starve it by eliminating ALL sugar and yeast from our diets. Other things need to be eliminated too, but these are the main culprits. To say it's difficult to find a sugar-free, gluten-free, and YEAST-free bread is an understatement. Let me know if you do. We've experimented with a few recipes and found some we really liked. I will be posting those recipes very soon.

Now, just a short note about these recipes. They are adapted from a book called "The Joy of Gluten-free, Sugar-free Baking" and I highly recommend the book. However, I suddenly realized with my last two recipe attempts, the authors are WEIGHING their dry ingredients. For instance, one recipe says 1 cup (4 oz/113 grams)! Well, I've been baking since I was a kid and one cup to me is 8 ounces in a dry measuring cup - so totally NOT 4 oz! So I decided to actually weigh the flour this time at 85 grams and I think they turned out better than the last batch. Which, really if you think about it, each "flour" has a different weight - it's a bit different than using all purpose flour which stays the same. The almond flour I purchased and is available in most grocery stores, but for the pecan flour, I simply ground up raw organic pecans in the spice grinder. And seriously? If you don't have yeast issues or aren't worried about the glycemic load, you could use sugar in these recipes. Hmmm - and did you notice? There are NO oils or fats added? The fats are naturally derived from the nuts - and they are the healthy fats!

Ingredients:

¾ cups (3 oz/85 grams) pecan flour
¾ cup (3 oz/85 grams almond flour
½ cup Stevia in the Raw Extract (we were able to find this at Russ's! One of our least health-oriented grocery stores.)
1/3 cup hemp seeds
1/3 cup organic dried coconut
1 tablespoon baking powder
¼ teaspoon salt
2 eggs (approximately 3.5 oz/99 grams)
½ cup (4 oz/113 grams) unsweetened coconut milk
1 ½ teaspoon vanilla extract
1 tsp fresh lemon juice
1 packet NuStevia
½ to 1 cup fresh or frozen raspberries (I put them in still frozen)

Preheat your oven to 350 degrees F. Line 9 to 10 muffin cups with paper liners. I like to spray them with olive oil spray (optional). Mix the pecan flour, almond flour, Stevia in the Raw, hemp seeds, coconut, baking powder and salt until well blended. In a separate bowl whisk the eggs, milk, vanilla, lemon juice, and NuStevia until well blended.  Add the egg mixture to the bowl with the flour mixture and stir with a large spoon for 1 to 2 minutes. I’ve found that this is an important step to get the correct consistency of the batter. I even set my timer for 2 minutes after I pour the egg mixture into the flour mixture but I’m a little OCD-ish. Fold the raspberries into the batter – gently of course. Again, no need to thaw them out first - easy and fast.

Spoon the batter into the muffin cups and the cups should be just about full. They don’t rise much if at all.  Place the muffin pan on a cookie sheet and place in the preheated oven. Bake for 20 minutes, then rotate the pan and bake for another 15 to 20 minutes. Test them with a toothpick and if it comes out clean, they’re ready. I like to then set them out on a wire rack for cooling. Well, truthfully, I like to pull a really hot one out and slather it with butter and eat it right then - my reward.

We liked these a lot and Warren took a few to work with him today.  I will do a nutritional analysis, but just knowing that I’m using nut “flour” (and we use organic raw nuts), NO sugar, and coconut milk – the amount of fiber and protein has to be high. The raspberries of course were not sweetened – so more goodness for you.

Let me know if you try these and how they turned out. If you have any questions, let me know!

Thanks for listening!

Ann McIntire Wooledge, RN, CCAP

Blueberry-Hazelnut Muffins - Gluten-free, Sugar-Free

By Healthy Planet Blog Nutrition and Natural Health
on October 22, 2012
1 comment

Blueberry-Hazelnut Muffins - Gluten-free, Sugar-Free

 

One of the biggest issues for us this past year has been following a totally gluten-free, sugar-free, yeast-free, soy-free eating plan. This was needed due to a very serious yeast overgrowth issue in our family. It's been a life-changing difficult path, but we've learned a lot and we are thankful we've learned to eat a more healthy diet. I was very excited when I found the cookbook from which this recipe was taken (see below). Finding ANY bread, cake or muffin that has no yeast, no sugar or no gluten is impossible. Or I thought it was until I found this cookbook.

¾ cup hazelnut flour
¾ cup almond flour
½ cup Stevia Extract in the Raw or ¼ cup New Roots Stevia Sugar
1/3 cup almonds or hazelnuts, chopped
1 TBSP baking powder
¼ tsp salt
2 eggs
½ cup unsweetened soy milk (or other milk)
1-1/2 tsp vanilla extract
1 tsp fresh lemon juice
½ tsp liquid stevia
½ to 1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Line 9 muffin cups with paper or foil liners, then lightly mist them with spray oil (or omit the liners and generously mist the muffin cups with spray oil).

In a medium bowl, combine the hazelnut flour, almond flour, stevia extract, almonds, baking powder, and salt. Whisk until well mixed. In a large bowl, whisk the eggs, milk, vanilla, lemon juice and liquid stevia together until thoroughly blended. Add the flour mixture and stir with a large spoon for 1 to 2 minutes to make a smooth, sticky batter (see page 27). Gently fold in the blueberries.

Spoon or scoop the batter into the prepared muffin cups, dividing it evenly among them; the muffin cups should be just about full.

Bake for 20 minutes, then rotate and bake for 20 more minutes, until golden brown and firm and springy when pressed in the center.

Let the muffins cool in the pan for at least 10 minutes before turning them out onto a wire rack.

Taken from “The Joy of Gluten-Free, Sugar-Free Baking”, by Peter Reinhart & Denene Wallace

Let me know if you try these!

Thanks for listening!

 

Do you get enough magnesium?

By Ann C Wooledge
on February 26, 2012

Magnesium - do you get enough?


We subscribe to consumerlab.com and their newsletter which is always full of very good, update, accurate and needed information. Here is a quote from a recent article that they published. I can't link directly to that link because it is a secured url and requires a subscription. Which is fine, that's how they keep in business as they don't sell anything. 

So - do you eat enough magnesium rich foods every day, or do you take a supplement, none of these or both of these? Here's why you should think about it.

"An analysis of several studies concluded that magnesium may help reduce the risk of stroke. People who consumed 100 mg of magnesium more per day than average (the average being about 300 mg) had an 8% lower risk of strokes of any kind and a 9% lower risk of ischemic stroke (Larsson, Am J Clin Nutr 2012). This finding is based on total magnesium in the diet -- it does not mean that 100 mg of magnesium from a supplement will necessarily have the same risk-lowering effect, but getting a total of at least 400 mg of magnesium from your diet per day may be beneficial."

What else does magnesium do?

Well it does a lot of things, but to keep it short, it is important to take it with any calcium supplement that you might take. It also relaxes nerves and muscles, which is why I like to take my calcium/magnesium supplement before bedtime.

Foods rich in magnesium: Truthfully, magnesium isn't all that difficult to get enough of. I use the supplement because it is important to take it with calcium in order for calcium to be absorbed. I've been working on a blog about cow's milk (got way more complicated than I'd planned) and there will be more information about calcium in that blog.

According to Whole Foods, here is a list of foods rich in magnesium:

  • Pumpkin seeds
  • Spinach
  • Swiss Chard
  • Soybeans
  • Sesame seeds
  • Halibut
  • Black beans
  • Sunflower seeds
  • Cashews
  • Almonds

Whole Foods has an amazing amount of information on their website, so if you want more information than you could possibly imagine, check out their page on magnesium.

Thanks for listening!





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