Top Power Foods for Preventing and Reversing Diabetes & Heart Disease

Lady Jane's Cheat Sheet 

•Oatmeal

•••••Diabetes Reversal Super Star! 

old fashioned rolled oats, or even better-oat groats, steel cut oats. Never instant oats, who needs their dreadful flavor, artificial flavors and refined sugars?

OM EZ Recipe: Add 1/4 cup steel cut oats to two cups boiling water, add one fresh chopped apple, handful nuts, seeds and chopped dried cranberries for sweetness, cover and reduce heat, cook 25-ish minutes. Keeps refrigerated 3-4 days.

Contains: awesome Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.

•Seeds

••••especially Flaxseed and Chia Seeds

Flax seed is best fresh ground-use your coffee grinder

Contains Omega-3 fatty acids; fiber, phytoestrogens, soluable fiber and lignon--that block the production of LDL/bad cholesterol. These substances also increase the body's ability to get rid of cholesterol. 
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46 percent 

OM EZ Boost: Add a cholesterol blasting, high protein, nutty crunch to steamed veggies, yogurt, cereal....sprinkle  a few spoons of ground flax or whole sesame, pumpkin, sunflower seeds on everything

•Nuts

•••••especially Almonds and Walnuts

Contains Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols. ...antioxidant, anticancer, antiviral, and anti-high cholesterol actions.
Nuts, oats or barley and berries with a small serving of greek yogurt is the perfect breakfast

 Nuts contain healthy fats, but even healthy fats are still fats, use accordingly.  Best as a nutrient booster sprinkled on veggies, salads or steamed grains. Below: Steamed faro, walnuts, asparagus and cucumber in dill yogurt sauce...excellent warm or chilled.

OM EZ Recipe: Rough chop one cup hazelnuts (or any nut) and sauté on medium heat with a little olive oil, add 1-2 cloves minced garlic for 1-2 min, add 2 cups chiffonade /fine shred Dino kale, sauté under one min just to wilt and remove from pan, add a squeeze of lemon and sea salt

Don't bother with roasted/salted nuts. Always buy 'raw' nuts and seeds



OM EZ Power Boost: Add a high protein, nutty crunch to steamed veggies, grains, yogurt, cereal

•Beans, Peas, Legumes

•••••••Especially Black or Kidney Beans...EXCELLENT for diabetes and the heart

 Contains  B-complex vitamins; niacin; folate; 

magnesium; omega-3 fatty acids; calcium; soluble fiber

OM EZ Power Boost: add cooked beans, peas and lentils to soups, salads, pasta, grain and veggie dishes for uber healthy plant protein.
Beans play well with nuts! Try the two tossed with a simple steamed green beans and a little sea salt and cracked pepper-yum! 

Beans are best when allowed to soak overnight, rinsed, covered with fresh water and simmered with onions, carrots and kombu for two-ish hours

OM Instant Eats:  top fresh cooked black beans with chopped cilantro,  chopped tomatoes, diced onions, jalapeno and fresh lime, skip the cheese and add a dollop of nonfat greek yogurt if you need a little dairy

•Brown Rice

contains B-complex vitamins; fiber; niacin; magnesium, fiber.





OM EZ Recipe: bring 2 cups of filtered water to a boil, add pinch of sea salt and one level cup short grain brown rice, allow to return to boil, cover and reduce heat to low, cook 37 minutes. 

Always have cooked brown rice or other grains on hand as the base for numerous 'bowls' and quick stir fried rice/grain dishes. Keeps 4-5 days refrigerated or freeze 2-3 months

•Tofu

buy sprouted organic when possible/ Trader Joes usually carries it
Contains Niacin; folate; calcium; magnesium; potassium.
OM EZ Recipe: slice one pound firm tofu into 1/2 inch squares or stops, marinate with 2 cloves minced garlic and 2 tablespoons minced ginger with enough soy sauce to make a paste. Refrigerate 4-24 hours, place on parchment lined cookie sheet and broil 3 min on each side.

Baked tofu holds 3-4 days refrigerated and is excellent in a wrap, or cubed and mixed in stir fry veggie dish, or tossed into a salad 

•Quinoa

•••••Awesome high protein power food from Peru! 

Uber convenient it cooks in just 15 little minutes.

OM EZ Recipe: one part rinsed quinoa to one part filtered water,  bring to a boil, add rinsed quinoa and reduce heat, cover and cook 15 min...add fresh herbs, lemon, chopped cooked veggies, nuts, seeds, a few drizzles olive oil and a sprinkle of sea salt

•Soy milk

Contains Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
USE SOY PRODUCTS in MODERATION, soy is great for the heart but questionable for breast cancer

•Berries, Especially Blueberries

••••••••••organic frozen is fab and extra convenient

Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Anthocyanins in the berries, are a natural chemical that shrinks fat cells and also stimulates the release of adiponectin, a hormone that regulates blood glucose levels

•Pomegranate

BREAK the COLA HABIT: add a couple of splashes pomegranate juice to sparkling water

Contain numerous antioxidants, including heart-promoting polyphenols and anthocyanins
which may help stave off hardening of the arteries.One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart

•Carrots

Contains Alpha-carotene (a carotenoid); fiber......look for purple carrots for additional antioxidants,
Skip carrot juice, too much concentrated sugar and zero fiber

•Avocado

Like olive oil, rich in the monounsaturated fats that may lower heart disease risk factors, high in antioxidants and potassium...for optimum nutrition combine with tomato. 
OM EZ Recipe: spread mashed avocado on toast with lemon and sea salt in place of butter-yum!

•Cruciferous Veggies, especially Cauliflower, Broccoli, Cabbage

BROCCOLI, the Diabetes Reversal Super Star!

Eat cruciferous veggies raw, steamed, roasted and for maximum nutrient density, microwaved. Don't over cook

OM EZ Recipe: Thinly slice cauliflower or broccoli, drizzle with olive oil and sprinkle with sea salt and fresh thyme, rosemary or sage, roast in a preheated 475º oven for 7-10 minutes.
Excellent chilled as a salad add in,  or tossed into cooked grains with nuts and seeds. Keeps refrigerated 3-4 days.

     

OM EZ Recipe: microwave fresh chopped broccoli 60 seconds add fresh lemon, sea salt, nuts, seeds and chopped herbs

OM EZ Recipe: Slice one pound fresh

 brussels sprouts, coat with olive oil,  good balsamic vinegar and thinly sliced red onion, 

roast 10 min @475. 

Cruciferous veggies are High in Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate;  calcium; fiber. 

•Spinach, Kale, Collard Greens

••••••••••Cruciferous Veggie Stars!

....AVOID SPINACH WHEN POTASSIUM is ELEVATED, ....Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.

OM EZ Recipe: Collard Green Wrap
Dip collard green leaves into boiling water 20 seconds to soften, stuff with assorted cooked grains, veggies and herbs...great way to use leftover grains and veggies

•Sweet Potato and Purple Potato

Pairs well with cooked grains, especially quick cooking quinoa,  and plays very well with black beans, try a baked sweet potato topped with cooked black beans.....High in Beta-carotene (a carotenoid); vitamins A, C, E; fiber

 

Look for purple Peruvian and purple Okinawa potatoes are also nutrient dense, Trader Joe's

•Red bell peppers

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber...

•Asparagus

Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.

•Apples

contains polyphenols, powerful antioxidants that help prevent the buildup of plaque in the arteries. Highest concentrations of polyphenols are found in the skin and outer flesh. - 

•Oranges

Avoid ORANGES WHEN POTASSIUM is ELEVATED.....contains phytosterols (plant sterols), a type of fat found in nuts, seeds, fruits, and vegetables. These sterols block cholesterol from being absorbed by the cells in the intestines.
Contains Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber....research

•Tomatoes

Fresh, jarred or frozen tomatoes are fab, but avoid canned tomatoes.....Contains Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.

•Squash,  especially Acorn Squash

Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium;
magnesium; potassium; fiber....

OM EZ recipe:  microwave whole squash for a few minutes to soften a bit, cut in half, drizzle with olive oil a little salt and pepper, bake 40-ish minutes at 375º

•Papaya

Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium....fresh or frozen is best

•Dark Chocolate

Reservatrol and cocoa phenols (flavonoids)... 70% or higher cocoa content....research

•Melons, Especially Cantaloupe

Contains Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.

•Some Dairy/ Non Fat Greek Yogurt

organic cheeses can be a good source of protein and calcium. Add a little good quality cheese to a big chopped salad for a little decadence.
Do eliminate milk, including low fat milk which is high in sugar

•Tea

choose organic loose leaf when possible. For optimum nutritional impact, cold brew,
 OM EZ Recipe: combine a few tablespoons loose tea with one quart water, allow tea leaves to sit in filtered water for 2-3 hrs, strain and serve
Contains Catechins and flavonols (flavonoids).....One recent study found that people who drank four or more cups of green tea daily hada 20% reduced risk of cardiovascular disease and stroke....

Breast Cancer and Medical Marijuana/ Cannabis

Boing Boing's Xeni Jardin, a breast cancer survivor, talks with Michael Backes, medical marijuana R&D expert and author of the book "Cannabis Pharmacy" (2014). How to use vaporizers, how to dose correctly for different forms of therapeutic relief, the difference between smoking, edibles, and vaporizers, and why temperature matters are among the topics covered. This video, in an underwritten series on the benefits and uses of medical marijuana, is sponsored by Ascent's DaVinci: a glass-on-glass, temperature-controllable personal vaporizer for people who care about quality.

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Tattoo Artist/Hero for Breast Cancer Survivors

Vinnie Myers, bravo!!

Cancer Patients Fly Free!

Corporate Angel Network is the only charitable organization in the United States whose sole mission is to help cancer patients access the best possible treatment for their specific type of cancer by arranging free travel to treatment across the country using empty seats on corporate jets. This not only improves the patients' chances of survival but at the same time, it reduces their emotional stress, physical discomfort and financial burden. 

Thanks to the generous cooperation of 500 of America's top corporations, including half of the top 100 in the Fortune 500, Corporate Angel network has coordinated more than 35,000 flights since its founding in 1981. The program offers an obvious and meaningful benefit to cancer patients along with the opportunity for companies with corporate aircraft to provide a wonderful community service by merging business activities with corporate social responsibility. 

http://www.corpangelnetwork.org

Data From Three Million Children under 20 yrs in 5 States Shows 23% Increase in Diabetes

Jeffrey Brewer, president and CEO of JDRF, issued the following statement today in response to a new study showing an increase in T1D among young people in the United States. According to the latest SEARCH for Diabetes in Youth data by the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH), the prevalence of T1D in people under age 20 rose by 23 percent between 2001 and 2009.

“This alarming growth in T1D, if unabated, means the prevalence of the disease would double for every future generation, resulting in massive new health care spending in federal entitlement programs and the private health care market,” said Mr. Brewer. “But even as the T1D rate rises, researchers funded by JDRF and other private foundations, coupled with federal initiatives like the Special Diabetes Program, are making remarkable strides across an array of diabetes research frontiers, from treatments to reverse vision loss, to technology like the artificial pancreas, to vaccines, and to new forms of insulin. ……read more at JDRF.org

Chinese Dumpling Instructional, Happy Chinese New Year!

Happy New Year!

 

2014 is the year of the green wood horse, a high energy year of rapid progress, unexpected and fleeting opportunity, potential for scandals and for those with a business involving wood or fire 2014 will be a particularly lucky year. 

Chinese New year began on the new moon of the 31st in the tiger month of January, and will continue until the full moon on Feb 14th, plenty of time to celebrate and observe ancient rituals for the new year and sacred meanings of symbolic foods like dumplings.

Dumplings/Jiaozi for Chinese New Year and Spring Celebration is a tradition dating back to the Sung dynasty. These luscious and delicate little bundles of exquisite flavors and textures are the original comfort food. 

Pictured above is a Green Tara dumpling in honor of the green wood horse. This is one of the beauties of dumpling making, creativity rules and the variations are endless. Master Chinese dumpling making and you are on your way to mastering the cousins of Chinese dumplings,  momos, piorgi, vaenyaky, ravioli, tortellini among others, 'dumplings' in all their guises are universally loved.

 Dumpling making is easier than it looks and can be done solo, but much like tamale making at Christmas, labor intensive dumplings are reserved for celebrations. Making them is traditionally a community event involving friends and family, potentially a deliciously fun pre-party.

Thumbtack.com For Local Services

Om Chef is now on thumbtack.com as a personal chef and wellness coach. Thumbtack is a little like Angies List and allows you to submit a request for bids for a variety of services. I found an excellent tree trimmer and nontoxic home cleaning service before adding Om to their roster of providers.

It's a great site if you happen to need almost any kind of service, but do keep in mind the provider in paying to send you a bid, so only submit requests you're serious about.

Thumbtack.com 

private chef

Chemo Friendly Boxed Lunches

Chemo Friendly Boxed Lunches

Perfect for chemo days, a bento style boxed lunch with extra snacks and tummy calming teas, all neatly packaged in a travel friendly box.  A delicious selection of om made, high protein and nutrient dense comfort foods created for the uniques needs of those receiving or recovering from chemotherapy or radiation. Fresh, organic, nutrient dense, low sugar  and high protein, soups, wraps, nut breads, nut and seed bars, yogurts, custards and granolas.
Delicious variety  in small portions.

All Om cuisine is Om made, nothing prepackaged, gmo and preservative free, zero refined sugar and refined grains. Delivery available in Pasadena, Ca.
When ordering please specify omnivore, vegetarian, vegan and if raw foods are allowed.

Aspirin at bedtime cuts morning heart attack risk

Taking aspirin at bedtime instead of in the morning might reduce acute heart events, according a new study presented at the American Heart Association's Scientific Sessions 2013.
There is a body of research that suggests the majority of heart attacks occur in the morning. So taking aspirin before bedtime may be the better bet as it allows time for the medication to thin the blood, which reduces the risk of heart attack.

http://www.sciencedaily.com/releases/2013/11/131119193632.htm

Lilias Folan: Cancer is a Guru

Dean Ornish: Healing through diet

Dr. Dean Ornish wants you to live longer, and have more fun while you're at it. He's one of the leading voices in the medical community promoting a balanced, holistic approach to health, and proving that it works. The author of Eat More, Weigh Less and several other best-selling books, Ornish is best known for his lifestyle-based approach to fighting heart disease.

His research at the Preventive Medicine Research Institute (the nonprofit he founded) clinically demonstrated that cardiovascular illnesses -- and, most recently prostate cancer -- can be treated and even reversed through diet and exercise. These findings (once thought to be physiologically implausible) have been widely chronicled in the US media, includingNewsweek, for which Ornish writes a column. The fifty-something physician, who's received many honors and awards, was chosen by LIFE Magazine as one of the most influential members of his generation. Among his many pursuits, Ornish is now working with food corporations to help stop America's obesity pandemic from spreading around the globe.