Granola Recipe

It is hard to find a good granola out there, for I have tried many.  I think it is a good idea to make your own, this way you really know what is in there.  Also, whether it is sugar, honey, agave, or whatever natural sweetener you put in, it is important to make foods to learn just how much ingredient for your own knowledge in order to make healthy eating choices.

This recipe is from a friend, who I think might just be the next Top Chef!!! haha  She is going to culinary school and definitely has some skills in the kitchen.  I have yet to try this recipe, but from what I could tell from her Facebook posts, people LIKE IT.

Try it for yourself!

Ruth Lin's Granola Recipe
Makes a big batch, feel free to halve the recipe.

• 8 cups rolled oats
• 1 cup sunflower seeds
• 1 cup sliced almonds
• 1 cup chopped pecans
• 1 cup chopped walnuts
• 1 cup chopped cashews
• 1 1/2 teaspoons salt
• 1/3 cup brown sugar
• 1/4 cup maple syrup
• 1/2 cup honey
• 1 cup coconut oil
• 1 tablespoon ground cinnamon
• 1 tablespoon vanilla extract
• 1 cup dried cranberries
• 1 cup dried blueberries
• 1 cup dried apricots, chopped
• 1/2 cup flax seeds

Directions

1. Preheat the oven to 250 degrees F. Line two large baking sheets with parchment or aluminum foil.
2. Combine the oats, sunflower seeds, almonds, pecans, and walnuts in a large bowl. Stir together the salt, brown sugar, maple syrup, honey, oil, cinnamon, and vanilla in a saucepan. Bring to a boil over medium heat, then pour over the dry ingredients, and stir to coat. Spread the mixture out evenly on the baking sheets.
3. Bake in the preheated oven until crispy and toasted, about 40 minutes total. Stir once halfway through. Cool, then stir in the cranberries/dried fruit/flax before storing in an airtight container.   

Tips from Ruth:

"Since ingredients/nuts can be pricey, I just went to Trader Joe's for all of the ingredients...got a bag of mixed, roasted unsalted fancy nuts.  I also spent some time chopping them up, but I didn't mind. Added to the mix a separate bag of sunflower seeds, and got a bag of walnuts.  Trader Joe's sells 32 oz bags of rolled oats (FYI: it's supposed to be 8 cups, but I found that it comes out to more than 8 cups when measured out).  Trader Joe's sells organic virgin coconut oil now too. Even though it's a pricier granola recipe, I think it's well worth it!"

Cold Feet and Hands

Cold feet and hands.  Most everyone has experienced this to one extent or another, especially when the weather starts to turn cooler.  I know in the last few weeks, my feet were cold even with wool socks on and it is only September!  But for some, the condition can happen in all seasons and during the winter months, it is really frigid and make a person more prone to getting sick.

Cold feet and hands are often due to poor circulation.  And as we get older, particularly when we become elderly, we need to do things to help our circulation (it just doesn't flow like it used to, haha).

I actually do a hot foot spa at night that really helps get the blood flowing.  All our main blood vessels flow through the feet, so if you feel cold, get some hot water and sink your feet in, you will feel an almost immediate difference.

What we eat makes a big difference for our circulation. 

1) Drink warm fluids and eat hot foods.  I remember how once I was feeling so cold but ate a salad and ice cream.  Dumb.  It takes energy to warm up what we consume to our body temperature.  This is why drinking cold water (with ice) when you feel cold is like taking the long, unnecessary route to work.  Drinking water is absolutely necessary and helps your circulation, but why make your body work harder to use it?

2) Eat arginine-rich foods.  Arginine, an amino acid, is suppose to help produce nitric oxide, which is said to expand diameter of the vessels, allowing more blood to flow.  Foods rich in arginine include peanuts, almonds, walnuts, Brazil nuts, soybeans, pork, beef, chicken, turkey, oats, wheat, barley, chickpeas, salmon, tuna and mackerel.

3) Eat fruits, vegetables, herbs and spices.  Food rich in antioxidants (particularly flavonoids) have been shown to improve the health of blood vessels.  Some of these foods include pomegranates, concord grapes, raspberries, strawberries, cranberries, cherries, apples, kale, broccoli, parsley, celery, onions, and chiles.  The herb thyme and cinnamon are also beneficial.


Source: 101 Optimal Foods by David Grotto
Related Posts: Cold Remedy II - How to Stay Warm

Foods for Shiny (& Perhaps Less Brittle) Hair

Looking for the "how to" on shiny hair?  Hair care products may provide some temporary help, but I am finding out there that diet has more to do with getting long term natural shine than any hair care "product," which may only give you a temporary, quick fix shine.  For long term shine (that's real) it is an ever giving result of a healthy body.  Of course, different hair types and amount of oil secretion differ person to person, but eating certain foods may maximize or at least improve your shine.  (Not sure whether this information would help one grow more hair (for the curious men out there)??  But at least this post should help you prevent your hair from getting brittle and weak if it is not genetic). 
 
Here are a few foods that help make your hair more shiny:

1) Eggs.  I love eggs, and have been eating them more and more over the last couple of years. The yolk is extremely nutritious to the body.  For one, it consists a great deal of choline, which actually prevents the accumulation of cholesterol and fat in the liver.  When it comes to hair, vitamin B12 and protein in eggs penetrate into the root and hair follicles to repair and nourish hair.  Eggs also contain biotin, which is really good for skin and hair.  Consider the egg to be one of your top beauty agents found in nature.

2) Citrus. Foods that are super high in vitamin C like citrus fruits, oranges, lemons, pomegranetes (oh yum!) are great for your hair because the rich vitamin C content is used in the formation of collagen. Vitamin C foods, have been known to protect hair from free radicals that may damage hair, causing it to become brittle and weak. The University of Maryland Medical Center reports that vitamin C can be used to help treat and prevent hair disorders such as alopecia. They say that low intake of vitamin C in a person's diet may lead to splitting or dry hair related conditions.  Yikes!  Vitamin C it is! 

3) Seafood.  Natural oils are very beneficial for shiny hair, especially the ones found in fish, shellfish, and other seafood. Salmon and tuna are rich in natural oils that are not only amazing for your hair but also work to rejuvenate skin.  Seafood is naturally high in protein and vitamin B, which are both important to nourishing the hair.

4) Legumes.  Beans and nuts are hearty, rich in flavor, and provide many benefits to your hair and scalp.  Foods like peanuts, kidney beans, chick peas, and other similar foods are also full of natural oils.  Natural oils moisturize your hair and scalp.  Why not ditch the harsh chemical products that could have long term detrimental effects on your body and your skin, and go the natural food way?!

Stay away from foods that contain a lot of fat and sugars. 

Other related posts: Ode to Mr. Strong and Eggs, Pumping Iron with Mollusks

Source: www.associatedcontent.com, www.livestrong.com

The Need for Clean Air

The events going on around the world these days really saddens my soul.  I hope stability and peace will come soon, especially to those who face immense suffering.  Japan, I will pray for you!

One thing that does not cease to amaze me is the ever growing need for fresh air.  I walk in the city (or in the suburbs), and the cars whiz by, leaving me in their exhaust.  Malls that have trapped air, exposing people to breathing each other's germs.  Our homes may sit with new paint, new furnishings, or no open windows for long periods of time.  I don't know about your case, but I think getting a breath of fresh air will be a growing problem for the world, and air fresheners are the last solution - they just cause you to breathe in more chemicals!

A few happy things for those people who feel like they don't breathe enough clean air: smoking is getting a tighter beatdown, potential higher taxes, and a boot out of public places (for those who do smoke, it's really not good for you anyway!)  Electric cars, clean(er) energy (more debate on this to come), and other initiatives are in place to improve the air we breathe.

One thing that we can all do for ourselves and our families is to grow plants indoors (and outdoor if you would like)!  Indoor plants really help with oxygen.  I have lived in what I call a "sterile" apartment in the past with no plantlife whatsoever.  I could tell the difference.  When I turned off the air while at work, the air when I come home was stale.  Plants don't get rid of all the stale air, but at least it increases the oxygen, and with certain toxins.  NASA came out with a study a couple of years ago that certain plants are better at removing toxins than others.  Some of these toxins include formaldehyde, benzene, and carbon monoxide.  For the full list, check out the link below.

Ones I like? The rubber plant (ficus robusta).  Pretty easy to take care of, just beware of the milky sap, you don't want that on your hands (wear gloves) or on the carpet/floor.  Another, although I have never grown this one, that sounds like a very low maintenance option: peace lily (spathiphyllum "mauna loa").  It tolerates neglect and is supposed to go dry every once in awhile.

Even if you don't decide to get one of the NASA "recommended" plants.  How about an herb box??  Aren't we all foodies who love freshness and clean(er) air? It could even be an experiment.  Take a container, any container, like the tub of nuts or snacks you just finished :), find some potting soil (home depot?), and look online for which herbs will grow alright indoors.  A weekend project for the adventurous. 

http://eartheasy.com/blog/2009/05/the-top-10-plants-for-removing-indoor-toxins/

Nuts – The Supreme Snack

Whatever your goal is – whether to lose weight, curb hunger, enhance your brain, like the nutty taste, nuts are the supreme snack.  I discovered this the last few years when I went to Trader Joe’s and stocked up on at least two different bags of nuts at my desk.  Around 3pm, I would get into the pistachios, sunflower seeds, pecans, or whatever I had.  My coworker was inspired so he brought in two HUGE (probably 3 pounds each) bags of peanuts and cashews.  And instead of congregating around the water hole, we congregated around the nuts. 

Today, I will focus on pistachios and walnuts.

Pistachios: Eating pistachio nuts is said to decrease coronary risk, improve total cholesterol and boost your immune system.  Unsalted ones are high in potassium to sodium.  They also have vitamin E (antioxidant), magnesium and phosphorus.  And, if you buy them shelled, you will not eat as many.  More labor intensive eating reduces the amount you eat.

Walnuts: Have you ever looked closely at the walnut?  It looks like a brain.  An age old belief is since the walnut looks like a human brain, it’s probably good for the brain.  Walnuts are loaded with omega-3’s and have more than any other nut. They have protein, fiber, calcium, magnesium and other minerals – and help with growth, reproduction, wound healing, peak brain function, and other functions.  I prefer walnuts with shells intact – it is much fresher than shells removed.  But, if you can only get your hands on ones with shells removed, buy those; it is better than not eating them.

Source for above: 150 Healthiest Foods on Earth by Jonny Bowden