Oh how we don't want to pack on the pounds or mistreat our bodies during the holidays, but there are so many goodies put in front of us. Mark Saunders, writer and 11 year cancer survivor and co-author of Prostate Cancer offers good advice on how to have a healthy holiday. Restaurants during the Holidays Say, “No thank you” to the bread or chips and salsa that automatically arrive on your table. These high-glycemic carbs are metabolized like sugar. You are essentially “packing on the pounds” before your meal even arrives. Start your meals with a small salad. Salads usually arrive first and take the edge off your hunger, and your meal has a healthy start. Go with a simple olive oil and vinegar dressing. Instead of ordering an entree, consider ordering a couple of side dishes or something from the a la Carte menu. That way, you can get your vegetables and still feel satisfied. Avoid “all you can eat” buffet-style restaurants. They promote overeating. Skip dessert. You will feel lighter, look leaner, and have fewer health issues if you do. If having something for dessert feels better than staring at everyone as they indulge themselves, ask if fresh fruit is an option. Holiday Parties Eat a healthy mini-meal at home before you go. Include some veggies, protein, and healthy fats. Try a simple spring-mix salad with some chicken or canned tuna, with a couple of slices of avocado, a little tomato, and a vinaigrette dressing. It takes under 10 minutes to prepare. Bring a couple of glass bottles of sparkling water. Alcoholic beverages are the kings of “empty calories.” Alcohol is metabolized into fat in your liver. If you drink alcohol, alternate between alcoholic beverages and sparkling water. Arrive a little late. You’ll spend less time “grazing” the finger food and knocking back the eggnog. Bring your own healthy side dish or appetizer. That way, you have a go-to item — instead of filling up on nachos, chicken wings, seven-layer dip, cookies, candy, or fudge. When it’s time for pie, ask for a small slice, and savor it slowly. The Holidays at Work Bring your own lunch. This practice will save you $10-15/day, and gives you more control over what you eat. While this is a good year-round practice, it is especially helpful during the holidays when people bring in all the sweets they don’t want tempting them at home. Eat fewer crackers, cookies, and bread. You’ll lose weight and lower your insulin resistance. If you bring your own lunch, make yourself an open-faced sandwich. If you eat out, ask if they offer a lettuce wrap. Avoid sodas, colas, and energy drinks. If you feel run down, have an unsweetened cup of coffee or tea. If your job allows, take a 10-minute walk. It’s amazing what a short walk can do to clear your mind and restore your energy — especially when it’s cold outside. Bring your own bottled water (unless your work provides it). Think Flint, Michigan. Avoid the estrogenic compounds by drinking water from glass bottles (instead of plastic ones) whenever possible. Avoid crashing and burning by keeping a ready supply of healthy snacks in your desk, locker, car, or work refrigerator. Nuts, seeds, low-glycemic fruit, hard-boiled eggs, and bottled water will keep you from being a frequent visitor at the break room holiday snack table. Mark B. Saunders is a writer, editor, publisher, public speaker, and 11-year cancer survivor. As an active surveillance prostate cancer patient, Mark did not receive traditional treatment like surgery or some form of radiation. Instead, he dramatically overhauled his lifestyle and his cancer went away and hasn’t come back since. As a prostate cancer survivor, Mark has dedicated his life to sharing what he has learned about health and wellness. A journey that he calls, Inside out, round-about, and back again. Mark is the co-author of Prostate Cancer: A New Approach to Treatment and Healing and Do You Have Prostate Cancer: A Compact Guide to Diagnosis and Health
Calm Yourself with Calming Foods Neurotransmitters are the brain chemicals that communicate information throughout your brain and body. The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. It is estimated that 86% of Americans have suboptimal neurotransmitter levels. Stress, poor diet--protein deficiency, poor digestion, poor blood sugar control, drug (prescription and recreational), alcohol and caffeine can deplete them. Serotonin is a neurotransmitter that is found in the gastrointestinal tract, nervous system and blood platelets. It helps to regulate mood, appetite, sleep, and also supports memory and learning. Studies show an association between serotonin levels and mood. The good news is you can naturally increase your serotonin levels with food instead of drugs. • Complex carbohydrates, such as sweet potatoes, brown rice, oatmeal, amaranth, buckwheat, millet and quinoa allow your brain to process more serotonin. • Eating protein and healthy omega-3 fats, found in fish, walnuts and flax, will also improve mood. • B vitamins, which are abundant in fresh leafy greens and in chemical-free, pasture-raised meat, are another important factor because they're needed for serotonin production. • Leafy greens, such as spinach, kale, collard greens, are high in folic acid, a B vitamin. Low levels are linked to depression. • Bananas contain vitamin B6. They are high in potassium, an important electrolyte for a happy and calm mind. • Other foods rich in vitamin B6: turnip greens, garlic, cauliflower, mustard greens celery, fish, poultry, and lean beef. • Tryptophan is the precursor to serotonin; these foods are high in tryptophan: turkey, sunflower seeds and pumpkin seeds. • Fermented foods such as sauerkraut, yogurt, miso, and Kombucha, pickled foods (beets, radish, Korean kimchi) assist in digestion and assimilation of the important nutrients you need for serotonin. So try some of these foods and notice if you feel more relaxed and uplifted. Bon appetite! To receive more helpful tips for caregivers, pick up your copy of Barbra's book Calmer Waters. You can also visit Barbra at her website: https://barbracohn.com/ This blog has been brought to you by CPG News & Information Services.
Farmers' Market Fare by Laura Theodore Laura Theodore’s Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet, offers more than 130 delicious, vegan recipes that are quick and easy to prepare, each complete with nutritional analysis. Enhanced by over 200, full-color photographs, each recipe is ranked with an Ease-Factor to make it easy to choose recipes that fit into any busy schedule. Farmers’ markets are THE place to be for the next few months, and I love the large, fresh- picked heads of cauliflower that are often available this time of year. Serving satisfying cauliflower “cutlets” makes sophisticated use of this sometimes shunned veggie, giving it serious wow factor! Easy to double or triple, this recipe makes a fancy weeknight main dish or elegant entrée for a summer party. Roasted Cauliflower Cutlets with Lemon-Caper Sauce Makes 4 servings 1 medium head of cauliflower 2 tablespoons plus 1 teaspoon extra-virgin olive oil (see note) 1½ teaspoons Italian seasoning blend ¾ teaspoon garlic powder 1 medium sweet onion, thinly sliced 1 cup vegetable broth, plus more as needed 3 tablespoons freshly squeezed lemon juice (from about 1½ lemons; zest one of the lemons first, before squeezing) 2 tablespoons capers, drained and rinsed Zest of one lemon, for garnish 2 tablespoons chopped fresh parsley for garnish (optional) Preheat the oven to 375 degrees F. Line a large, rimmed baking sheet with unbleached parchment paper. Trim one to two inches off the two opposite sides of the cauliflower head, and set aside for another use. Cut the cauliflower head into four, ¾- to 1-inch thick “cutlets,” as if slicing a loaf of bread. Arrange the cutlets in a single layer on the prepared baking sheet. Put 2 tablespoons extra-virgin olive oil, 1 teaspoon Italian seasoning and 1⁄2 teaspoon garlic powder in a small bowl and whisk to combine. Liberally spread one-quarter of the seasoning mixture over the top of each cutlet, using a small pastry brush or back of a small spoon. Bake for 35 to 40 minutes, or until tender and slightly golden brown around the edges. To make the sauce, put the onion and 1⁄2 cup vegetable broth in a large skillet. Cover and cook over medium-low heat for 7 to 10 minutes, or until the onion has softened. Add 1⁄2 teaspoon Italian seasoning blend, 1⁄4 teaspoon garlic powder and another 1⁄2 cup vegetable broth, cover and cook, stirring occasionally, for 10 minutes. If the onions become dry, add more broth, 2 tablespoons at a time. Stir in 1 teaspoon olive oil, lemon juice and capers. Cover and cook, stirring occasionally, for about 2 minutes, or until the capers are heated through. To serve, put each cutlet on a dinner plate and spoon one-quarter of the onion-caper sauce over each cutlet. Garnish with lemon zest and parsley. Serve warm. Now, that is delicious farmers' market fare! Chef’s Note: To lower the fat content of this recipe, you may use vegetable broth in place of the olive oil. Amount per serving, based on 4 servings: 108 Calories; 9g Fat; 1g Saturated fat; 3g Protein; 227mg Sodium; 8g Total Carbohydrate; 3g Sugars; 3g Fiber Photo courtesy of Annie Oliverio.
SUMMER PARTY APPETIZERS - IN A FLASH!! Laura Theodore’s Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet, offers more than 130 delicious, vegan recipes that are quick and easy to prepare, each complete with nutritional analysis. Enhanced by over 200, full-color photographs, each recipe is ranked with an Ease-Factor to make it easy to choose recipes that fit into any busy schedule. Summertime presents the perfect time to share outdoor meals and casual get-togethers with loved-ones. An easy-to-prepare appetizer is always at the top of my menu agenda, and this delightful offering is one of my go-to dishes all summer long. Mini-Sweet Peppers with Hummus feature store-bought hummus, enhanced by the welcome crunch of the tiny sweet peppers, making this dish a colorful and ease-y dish to add to your recipe box. Simple to prepare, but a real crowd pleaser, and these colorful and tasty snacks instantly disappear the moment you serve them. Better make a double-batch! Mini-Sweet Peppers with Hummus Makes 8 to 10 “small bite” servings 8 to 10 mini-sweet peppers, various colors 1 container (7 to 8 ounces) store-bought “red pepper” flavored hummus (see note) 16 to 20 tiny whole basil leaves or parsley sprigs, for garnish Seed and split the peppers. Fill each mini-pepper half with a generous spoonful of the hummus. Top each pepper with a bit of the red pepper mixture from the top of the store-bought hummus. (see note). Garnish each pepper with a tiny basil leaf or parsley sprig. Arrange the peppers on a pretty platter and serve! Chef’s Note: If you are using another flavor of hummus, or your own homemade hummus, mince one of the mini-red peppers to use as a garnish! Photos courtesy of Laura Theodore Have you tried Laura's Strawberry Pie recipe? You can get it here. Laura Theodore is an award-winning public television personality and host of the Jazzy Vegetarian, presently available in 88% of US households. She is a vegan chef, radio host, jazz singer, and the author of Jazzy Vegetarian Classics and Jazzy Vegetarian. In 2014, Laura was honored with a “Special Achievement Taste-Award” along with the likes of Martha Stewart and Emeril; she has also been recognized byVegNews magazine with a “Totally Tubular Veggie Award.” Laura hosts the popular podcast radio show, Jazzy Vegetarian Radio, now in its 7th year, and has appeared on every major TV network. She writes a weekly food column for Mother Earth Living and has been featured in many highly respected news, food and lifestyle-related journals. A critically acclaimed jazz singer and songwriter her CD, Tonight’s the Night, received a “Musician Magazine Award.” Laura has appeared in many plays and musicals, including the Off Broadway hit show Beehive, earning her a coveted “Backstage Bistro Award” and was honored with the Denver Critics Drama Circle Award as “Best Actress in a Musical” for her starring role as Janis Joplin in the world premiere production of Love, Janis. This blog is brought to you by CPG News & Information Services
Laura Theodore’s Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet, offers more than 130 delicious, vegan recipes that are quick and easy to prepare, each complete with nutritional analysis. Enhanced by over 200, full-color photographs, each recipe is ranked with an Ease-Factor to make it easy to choose recipes that fit into any busy schedule. It’s strawberry picking time! I LOVE fresh berries, and I’m always motivated to make a delightfully delicious berry dessert whenever fresh strawberries are available at the market! This luscious pie provides the perfect showcase for seasonal organic strawberries. The filling is so creamy you will not believe it’s based in raw cashews and tofu. Easy to assemble and super yummy! Here is the seasonal strawberry recipe with a wow factor! Strawberry Mountain Pie Makes 6 to 8 servings CRUST 1 cup plus 2 tablespoons vegan cookie crumbs or vegan graham cracker crumbs (see note) 3 to 5 heaping tablespoons sesame tahini 1½ tablespoons nondairy milk FILLING 16 ounces extra-firm regular tofu 8 ounces soft silken tofu 1⁄3 cup raw cashews 1⁄3 cup plus 1 tablespoon vegan white sugar or your preferred dry sweetener TOPPING 16 ounces organic strawberries 2 tablespoons strawberry preserves 2½ teaspoons filtered or spring water Preheat the oven to 400 degrees F. To make the crust, put the cookie crumbs, 3 heaping tablespoons tahini and 11⁄2 tablespoons nondairy milk in a medium-sized bowl and combine using a large fork or dough blender. Add more tahini until the crumbs are moistened, but still crumbly in texture (up to 5 heaping tablespoons of tahini in all). Press the crumb mixture evenly into the bottom of a 9-inch pie plate. Bake for 5 minutes. Put the pie plate on a wire rack and let cool for 10 minutes. While the crust cools, put the extra-firm regular tofu, silken tofu, cashews and sugar in a blender and process until smooth. Pour the tofu mixture over the cooled crust. Spread in an even layer and smooth the top. Bake for 20 to 30 minutes, or until the top of the pie is slightly firm to the touch (center of the filling will still be very soft). Put the pan on a wire rack and let cool 5 minutes. While the pie bakes, trim 1⁄8- to 1⁄4-inch off the wide end of each strawberry. Then, when the pie is out of the oven but still warm, arrange the strawberries, flat end down, in a pleasing pattern on top of the pie, gently pressing the end of each strawberry into the filling so it stands upright. Put the preserves and water in a small mixing bowl and whisk together. Spread the preserves evenly over the top of the strawberries using a pastry brush or small spoon. Refrigerate 4 to 8 hours before serving. Carefully cut the pie into slices (the filling will be soft). Stored tightly covered in the refrigerator, leftover pie will keep for about 2 days. Chef’s Note: To make cookie crumbs, put 11⁄2 to 2 cups of broken-up vegan cookies in a blender, and process to coarse crumbs. Add more cookies, as needed, to make the amount of crumbs needed for this recipe. Photo credits: David Kaplan This blog is brought to you by CPG News & Information Services
What’s a party without cocktails? With the Derby it’s all about bourbon cocktails too. So here are a few suggestions on how to make a bourbon cocktail: Bourbon Sour Get a can of frozen concentrated lemonade, and put that in the container. Then fill that same can with water, and add it to the container. Then fill that same can with pulp free orange juice and add that to the mix. Finally, fill the lemonade can with bourbon. Repeat all the steps as needed to fill up the container (or pitcher), and then all that’s left to do is fill glasses with ice, pour and serve. Bourbon Lettuce and Tomato Cocktail It’s just a Bloody Mary using bourbon instead of vodka. You see vodka only adds alcohol to a Bloody Mary, but bourbon brings alcohol AND flavor to this classic drink. I use Evan Williams Black Label 86 proof bourbon in mine. The five years of aging and 86 proof bring some good barrel notes to complement and enhance the Bloody Mary’s ingredients. If you want to get cute, garnish it with a baked slice of thick bacon! Dawn at The Downs Cocktail This is your elegant morning option. In a champagne flute pour one ounce of bourbon (I like Elijah Craig 12 for a little more spice or Evan Williams Single Barrel for a little more vanilla flavor), and then fill the rest of the glass with Martinelli’s Sparkling Apple Cider. You can garnish with an apple slice to give it a little extra “oomph.” And for the main attraction, The Mint Julep, check out Bourbon Whiskey: Our Native Spirit 3rd edition! Bernie Lubbers travels the U.S. and the world educating people on American Whiskey, and how it weaves through the fabric of Kentucky and America’s history. Bernie especially has a passion for Bottled-In-Bond whiskies and how The Bottled In Bond Act of 1897 and the Taft Decision of 1909 which changed the whiskey landscape here in the U.S. With his friend and bluegrass musician Hickory Vaught, he wrote and co-performs a live music show/whiskey tasting called; “Bourbon Thru Bluegrass” where folks get to sample whiskies from the style of the 1700’s, through the 1800’s, & then the single barrel and small batch bourbons of today. All throughout the tasting folks simultaneously hear the history of bourbon, enjoy live bluegrass music from that time period, or about that time period, and taste whiskey in the styles of those time periods. Bernie won Whisky Magazine’s Whiskey Ambassador Of The Year in 2009 for the U.S. and then went on to win Whiskey Ambassador Of The Year International. He was again presented the U.S. Whiskey Ambassador Of The Year in 2012 alongside the legendary Elmer T. Lee. He was also named the U.S. Whiskey Ambassador of the Year in 2016. This blog is brought to you by CPG News & Information Services
By Laura Theodore Laura Theodore’s Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet, offers more than 130 delicious, vegan recipes that are quick and easy to prepare, each complete with nutritional analysis. Enhanced by over 200, full-color photographs, each recipe is ranked with an Ease-Factor to make it easy to choose recipes that fit into any busy schedule. If you are looking for an easy and fabulous warm-weather salad, this tasty recipe makes a lovely addition to any festive springtime meal. Spooned into tiny parfait or champagne glasses, this colorful combo provides a refreshing change to a green salad. With a pretty presentation, and delicious flavors, Avocado Salad Parfaits are sure to please all the diners at your table throughout the spring and summer months! Avocado Salad Parfaits 1 or 2 small tomatoes or 12 to 14 grape tomatoes, diced 1½ medium avocados, peeled, pit removed and diced 1 small clove garlic, minced Juice from ½ medium lemon 1/8 teaspoon sea salt, plus more as needed 1 teaspoon extra-virgin olive oil, optional Put all of the ingredients in a small bowl and gently stir to combine. Season with more salt, if desired. Cover and refrigerate for 30 to 60 minutes before serving. To serve as a fancy first course, spoon in to pretty glasses, displayed on a decorative salad plate. This warm-weather salad is easy and fabulous! Laura Theodore is an award-winning public television personality and host of the Jazzy Vegetarian, presently available in 88% of US households. She is a vegan chef, radio host, jazz singer, and the author of Jazzy Vegetarian Classics 9781937856939 and Jazzy Vegetarian 9781570672613. In 2014, Laura was honored with a “Special Achievement Taste-Award” along with the likes of Martha Stewart and Emeril; she has also been recognized by VegNews magazine with a “Totally Tubular Veggie Award.” Laura hosts the popular podcast radio show, Jazzy Vegetarian Radio, now in its 7th year, and has appeared on every major TV network. She writes a weekly food column for Mother Earth Living and has been featured in many highly respected news, food and lifestyle-related journals. A critically acclaimed jazz singer and songwriter her CD, Tonight's the Night, received a “Musician Magazine Award.” Laura has appeared in many plays and musicals, including the Off Broadway hit show Beehive, earning her a coveted “Backstage Bistro Award” and was honored with the Denver Critics Drama Circle Award as “Best Actress in a Musical” for her starring role as Janis Joplin in the world premiere production of Love, Janis. Photo credit: David Kaplan
Spring has Sprung with Healthy Recipes By Laura Theodore Laura Theodore’s Vegan-Ease: An Easy Guide to Enjoying a Plant-Based Diet, offers more than 130 delicious, vegan recipes that are quick and easy to prepare, each complete with nutritional analysis. Enhanced by over 200, full-color photographs, each recipe is ranked with an Ease-Factor to make it easy to choose recipes that fit into any busy schedule. Spring is here! As weather permits, I love to grow my own herbs in containers on my deck. Herbs are also easy to grow in a small garden patch, or if you live in an apartment, a sunny window box will do. Growing your own herbs offers fresh cuttings to cook with all spring and summer long, adding depth of flavor and pizazz to your recipes. I grow herbs like rosemary, parsley, thyme, chives oregano, basil, sage, and spearmint from late April or May to early October. Using fresh herbs in your daily recipes adds great nutrition, while making your food taste delicious! This inviting Grape Tomato, Avocado and Fresh Herb Salad, was inspired by bountiful herbs from my deck garden to create a refreshing salad. Fresh basil and parsley are my “go-to” choices all season, and they are featured front-and-center in this hearty and substantial main dish salad offering. Have a happy, healthy spring! Grape Tomato, Avocado and Fresh Herb Salad Makes 2 to 4 Servings Ease-Factor: Level 1 1 cup cooked and chilled black beans, drained and rinsed (canned are fine!) 8 ounces grape tomatoes, halved 2 medium avocados, seeded, peeled and cubed ¼ cup lightly packed chopped fresh basil 2 tablespoons chopped fresh parsley 1 clove garlic, minced 2 tablespoons freshly squeezed lemon juice 1 tablespoon extra-virgin olive oil 1/8 teaspoon sea salt, plus more to taste Several grinds of freshly ground pepper, to taste Put all of the ingredients in a medium bowl and toss very gently to combine. Let stand 15 minutes to marry the flavors. Season with salt and pepper, to taste and serve. Photos by David Kaplan "Spring has Sprung with Healthy Recipes" has been brought to you by CPG News & Information.
The Real Science for Younger Skin that Cosmetics Companies Don't Want You to Know ~ Michelle Lee, author of The Young Skin Diet, Salut Studio, April 2016 $2 billion. Every single year. That’s what Americans spend on anti-aging treatments, according to market research by Mintel Group. $2,000,000,000. Each and every year. To put that number into perspective, consider that the total economic output for the Central American country of Belize - that is, all the goods, services, government programs, investments and international trade generated by the country in an entire year - is a bit less. Given how much we spend on all these creams, serums, ointments and pills, most of which are aimed at resolving skin issues, you’d think all our concerns over fine lines, wrinkles, pores, dryness, discoloration and sagging would be long gone. For the overwhelming majority of us, that simply isn’t the case. Why is it that billions of dollars each year can’t solve skin aging problems that are seemingly inevitable? For one, it’s because the creams and pills don’t really address the underlying causes of skin aging. At best, they cover things up or engage in a sort of horse trading: short-term “results” at the expense of long-term skin health. Lots of so-called anti-aging products simply don’t work. Some are entirely ineffectual, and some can even damage your skin. Take products containing tea tree oil, for instance. Tea tree oil seems to be everywhere these days, touted as hydrating, soothing and natural. Well, natural it may be. But soothing it most certainly is not. Tea tree oil is actually a noted skin irritant that can lead to swelling, blistering and redness. I know. I’ve been there with tea tree oil. It’s something best avoided altogether for youthful skin. So where does this leave us? We want our skin’s youthful glow back. We want a clear complexion, smoothness and suppleness. We want to look younger and healthier. My research for The Young Skin Diet revealed the very best way to rejuvenate skin. It’s not commercial creams or prescription drugs. It’s the simple, elegant biochemistry of a strategically assembled diet. So let’s connect the two threads: Are there foods we can eat that give us access to the same “active ingredients” that expensive and risky commercial or prescription products do? Absolutely. And, in fact, the foods do it much better. There are chemicals found in common anti-aging serums and creams that can be important parts of a regimen for younger skin if - and only if - consumed internally as food, and not if applied externally. Hyaluronic acid is one. Hyaluronic acid is a featured active ingredient in products being hawked by several big-name cosmetics companies that promise their creams will hydrate your skin and leave it smoother and younger looking. The products are chic and expensive and very likely to leave you wondering why you didn’t just spend all that money on a tropical vacation to Belize. Or, if not a vacation, then at least a can or two of chickpeas. Chickpeas naturally provide hyaluronic acid, and they do so in a way that allows the chemical to work for your skin - rather than against it. When eaten, hyaluronic acid helps build collagen. And, when eaten, it does promote sustainable, long-term skin hydration. Articles outlining these processes appear in scholarly journals including Wound Repair and Regeneration, detailing the biological impacts of hyaluronic acid in skin. The best results for skin occur with hyaluronic acid when it’s ingested. Here’s why. The hydration effect of hyaluronic acid is brought on because the chemical is a humectant that draws moisture from its environment toward it. This property is excellent for skin when hyaluronic acid arrives internally via the diet since it ushers water toward the inner layers of the skin and plumps skin’s appearance. When applied to the skin externally, though, hyaluronic acid can pull moisture away from the deeper skin layers toward the skin’s surface. That moisture quickly evaporates, leaving only a transitory skin-smoothing benefit that ultimately dries out the skin’s inner layers. Which paves the way for redness, inflammation, fine lines and wrinkles over time. So hyaluronic acid is a great example of why it’s simply better to eat good foods than slather on costly creams. Plus, when derived from chickpeas, the hyaluronic acid gets delivered to the skin along with a dose of silica that boosts collagen-building efforts. There are other chemicals found in costly - often prescription - treatments that also can be obtained from foods to produce great results for skin. Arbutin is a good example since both blueberries and expensive creams are rich in the chemical. Arbutin is a powerful skin lightener that reduces skin pigmentation inconsistencies. As detailed in a 2015 paper published in the International Journal of Cosmetic Science, arbutin is similar in structure (and convertible) to hydroquinone, the active ingredient in various skin-lightening creams. Of course, arbutin consumed courtesy of blueberries entails none of the preservatives or additives found in cosmetic creams, and the amount of arbutin/hydroquinone put to work in the skin when ingested is carefully regulated by your body’s individual biochemistry (i.e., you won’t overload your skin and suffer unintended side-effects that can result from the creams). Blueberries taste a lot better too. The point of all this is that the right selections of foods can provide many of the same “active ingredients” as costly ointments and treatments - only with better results and no nasty side-effects. More broadly, the right foods, when used, combined and prepared strategically, can accelerate exfoliation, build collagen and elastin, soften lines and wrinkles, brighten the complexion, undo UV damage and prevent further sun damage, rebalance hormones that affect skin, and provide alpha-hydroxy acids that peel away unattractive and aged skin, among many other things. They do all this holistically, naturally, without side-effects, inexpensively and in a way that builds great overall health along with more youthful skin. Rather than slather your skin in risky and expensive commercial anti-aging treatments, just sneak a few great-skin foods into your diet. Save your cash. And jet off to Belize for some snorkeling. To receive more information on how to have and maintain younger skin, pick up a copy of Michelle's newest book, The Young Skin Diet today! Young Skin Diet
A great way to celebrate National Pound Cake day is with this vegan alternative by Laura Theodore; an inviting vegan chocolate chip, raisin and oatmeal loaf cake. For more delicious vegan recipes pick up a copy of “Laura Theodore’s Vegan-Ease.” CHOCOLATE CHIP, RAISIN and OATMEAL LOAF CAKE Makes 12 slices Need a treat, but want it to be filling too? This lively loaf makes a wonderful treat when you're seeking something sweet, but you want health benefits too! With a pop of chocolate nestled in a batter of whole wheat flour, rolled oats, sunflower seeds, and raisins, this quick loaf will truly satisfy. Serve slathered with your favorite preserves or bit of nut butter for a satisfying snack. 1 ½ cups whole wheat flour 1 cup plus 1½ tablespoons rolled oats 2 teaspoons baking powder 1/3 cup vegan white sugar 1/2 teaspoon ground cinnamon 1/2 cup raisins 1/3 cup vegan (dairy free) dark chocolate chips, (70% or 85% cacao) 1/3 cup raw, unsalted sunflower seeds 1½ cups nondairy, coconut milk beverage, (or your preferred nondairy milk) plus more as needed Preheat the oven to 375°F. Line an 8 x 4-inch loaf pan with unbleached parchment paper, leaving a 1½ -inch overhang on the two long sides of the pan. Put the whole wheat flour, 1 cup rolled oats, and baking powder in a large bowl, and stir with a dry whisk to combine. Add the sugar and cinnamon, and stir with the whisk to combine. Stir in the raisins, chocolate chips, and sunflower seeds, and stir to combine. Add the coconut beverage and stir until well blended, adding a bit more coconut beverage, as needed, if the mixture seems dry. Batter will be thick. Spoon the batter into the prepared loaf pan, smoothing the top with a rubber spatula. Sprinkle 1½ tablespoons of rolled oats evenly over the top of the bread. Bake for 40 to 45 minutes, until the top of the bread is firm, slightly golden, and a toothpick inserted in the center of the bread comes out clean. Put the bread on a wire rack and let cool for five minutes. Using the parchment paper “wings,” carefully lift the bread from the pan and put it on the wire rack. Carefully peel back the paper from the sides of the bread and let cool an additional 10 to 15 minutes before slicing. Serve warm, or wrap tightly, refrigerate, and serve cold. Wrapped tightly and stored in the refrigerator, bread will keep for 3 days. Photo by Laura Theodore. Recipe taken from Laura Theodore’s Vegan-Ease. Reproduced by kind permission of Laura Theodore. Visit Laura on Facebook and follow her on Twitter for daily recipes and tips for serving delicious, plant-based meals.