Submitted June 15, 2008

How to Talk to Your Doctor About Pain

Communication with your healthcare practitioner is the best way to learn about what is causing your pain and the options you have to relieve your painful symptoms. Here are some tips that may assist you and your doctor to manage your pain:

1. Speak up! Talk to your doctor, nurse, or case worker about being in pain. It is not a sign of weakness to discuss your pain. It is a sign of strength.

2. Tell your doctor, nurse, or case worker where your pain is. Point to where it hurts, in other words. Is your pain in just one place or in several places.? Does the pain stay in one place or does it move around?

3. Describe how much your pain hurts. Use a scale from 0-10. Draw a line on a piece of paper with a zero on the left side and a ten on the right side of the line. Of course, in between draw little lines representing 2-9. A zero on the pain scale means you have no pain. Ten on the pain scale means it is the worse pain you have ever experienced in your life. Explain when the pain is the highest.

4. What makes your pain worse? What makes it better? What time of the day is it more painful? What helps to relieve the pain such as a warm bath, an ice pack, a warm pack, resting with your legs raised above your heart level, etc. Does the pain ever go away? Does it get worse with movement, walking, sitting, bending, etc.

5. Describe to your doctor what your pain feels like. Use specific words like sharp, stabbing, dull, aching, burning, shock-like, tingling, throbbing, deep, pressing, etc. A good physician or nurse trained in pain management will take these descriptions which will help them determine what is causing your pain.

6. Explain to your healthcare professional how your pain effects your daily life. Can you sleep? Can you work? Can you exercise? Does it decrease your social events? Does it cause you to have less concentration or memory? Does it affect your mood?

7. Explain what past treatments you have tried to relieve the pain. Prescription medications? Over-the-counter medications? Surgery? Alternative treatments such as massage, accupuncture? Have you applied heat and/or cold and does that help or make it worse? Do you take vitamins or supplements to help relived your pain and do they work at all?

Remember, good communication between you, your family, your caregivers, and your medical professionals you see will only help to relieve some of your pain by discovering the source and what does work to relieve your pain and what does not work. Write down your questions before your appointment with your doctor or nurse. Bring spare paper and write down notes so you can remember what was discussed during your visit.

Although it may be sometimes difficult to avoid according to your disease, no one should have to tolerate a lifetime in unrelieved pain. Please use the guidelines above. We wish you the best of health and peace in your Krsna consciousness.

On behalf of the Vaisnavas CARE Board of Directors,
Sangita devi dasi, RN, CHPN, Certified Hospice Educator

Submitted on May 16, 2008 by Sangita devi dasi, RN, CHPN

I found the following health tips written by Dr. Suzanne Friedman from San Francisco, California (U.S.) to be interesting. I hope you find this news helpful as well.

1. The Benefits of Adding Cinnamon and Oats to Your Diet:

Dr. Friedman mentions two reasons to add cinnamon to your daily diet. First, cinnamon has long been found to support healthy blood sugar levels, even in people who already have type II diabetes. In fact, supplement companies have now been adding it to vitamins that help balance blood sugar. In addition, a study shows that cinnamon helps lower blood pressure in people who have hypertension (high blood pressure). This is an inexpensive and easy to purchase spice that can be easily added to your daily mealtime routine. Add a few teaspoons of cinnamon to a bowl of oatmeal for breakfast. Oats help lower cholesterol, calm the nervous system, and have a good amount of fiber to keep your bowels healthy.

2. Sesame for post-menopausal women

One study showed that post-menopausal women who ate as few as 1.7 ounces of ground sesame seeds a day for 5 weeks showed great improvement in total cholesterol, LDL (the bad cholesterol), and an increase in an estrogen metabolite associated with cancer protection.

Tai chi Helps to Prevent Falls in Elderly

(And other helpful tips to avoid falls)

In a recent study reported in the Journal of the American Geriatrics Society, practicing tai chi, an exercise originating in ancient China, for one hour a week reduces falls for older adults.

One Australian study followed healthy adults who were 60 years or older. Participants of this study practiced an hour-long tai chi class once weekly for 16 weeks. At the conclusion of the study, those who attended the classes scored higher on balance measures than those in the control group who did not take tai chi. If you are interested to learn more, please go to: www.medscape.com/viewarticle/561749_print.

Since even minor falls can cause a broken bone, especially in the elderly when bones are more brittle, regular exercise in general helps one to avoid falls by improving balance. In addition, exercise tones muscles and keeps one flexible. If you are now in what is considered the "elderly" stage of life, or you know someone who is, please read the other tips below for lowering your risk of falling:

1. Have your vision and hearing tested regularly. Even slight changes in your vision can make you unstable.

2. Stand up slowly. Getting up too quickly can make one feel faint and dizzy.

3.Wear low-heeled shoes with rubber soles to avoid slipping.

4. Use handrails on stairs. Do not carry anything that requires two hands.

5. Never stand on a chair or table to get something our of reach. Many medical supply stores or drug stores sell something often called a "reach stick." This is a grabbing tool you can use to get things stored higher up in a cabinet or shelf. They are not expensive and worth whatever they sell for.

6. Do not use small, loose area rugs in your home. Many falls are caused by slipping on these rugs. Make sure you have full lighting around your home rather than dull lighting. Keep walkways clear of clutter and clear of telephone or electrical wiring. Another idea is to put nonskid mats on all floors that might get wet, but will not slide causing a fall.

7.Install handrails inside and outside your bathtub and near toilets. Place nonslip mats in your tub or shower.

8. Install nightlights around your house and turn them on when the sun is going down. Do not walk around your house, indoors or outside, in the dark. Keep light switches close to your bed, if possible.

The Best Times to Exercise
March 21, 2008

Recent studies show that various times of the day work best for various people.

Mornings: If consistency is your goal, working out early in the day is the best choice for you. At this time, it is important to allow yourself an increase in warm-up time due to your body temperature is lower in the morning. In addition, your muscles have been resting all night while you have been sleeping.

Lunch time: It is advised to eat after a workload or at least 90 minutes prior to exercising.

At night: If you must work out at night, try to wrok out as early as possible due to the fact that exercising raises your heart rate and temperature. This is due to the fact that exercising can lead to insomnia and/or a disturbed sleep pattern.

It is recommended that if you work out at various times for a few weeks, you will determine which time makes you feel best afterward. Then, form your routine and stick with it.

It is also recommended that you should wear a pedometer throughout the day to help you lose weight even if you do not diet. Those who do wear a pedometer during the day lose, on average, one pound every 10 weeks. This may not seem like much, but remember, we are talking about those of you who do NOT diet.

Another recommendation is that you drink milk after weight training to help you gain more muscle and lose more body fat than if you drink a soy or carbohydrate drink. Take in adequate amounts of Vitamin D (if your milk does not already contain it) and Vitamin C, both of which aid in calcium absorption.

Finally, walking and climbing stairs, considered to be moderate physical activity, helps prevent vascular dementia (dementia related to problems with blood vessels in the brain) in those over 65 years old. This is based on an Italian research study. This study shows that exercise helps keeps your body and your mind strong.

Source: Mayo Clinic

What are Triglycerides?

Most of the fat in your body is stored in the form of triglycerides. They are mostly found in fat tissue as well as circulate in your blood system. Triglycerides and cholesterol are both referred to as lipids. Lipid profiles also measure total cholesterol. HDL's are called the "good cholesterol" and the LDL's are called the "bad cholesterol. Triglycerides are also part of the lipid profile blood test.

Your risk for heart disease is based on many factors:

A high total cholesterol level
High LDL levels
Low HDL levels
High triglyceride levels
Diabetes is also a risk factor

A normal triglyceride level is less than 150 mg/dL. Being overweight is a high risk factor for an elevated triglyceride level so exercise and a healthy diet are recommended if you are overweight. At times, your physician may recommend a medication to lower your high levels of cholesterol and/or triglycerides which often occur together. The risk for heart disease doubles when triglyceride levels are above 200 mg/dL. If your level is above 200 mg/dL, and your "good" HDL cholesterol level is below 40 mg/dL, you are four times more likely to develop heart disease than one whose triglyceride levels are lower than 200 mg/dL and whose HDL levels are higher than 40 mg/dL.

An increase in triglycerides might also increase your risk of developing protein in the urine which may be a possible sign of kidney failure. If your levels are very high it may be a sign of developing an underactive thyroid, liver damage, and/or pancreatitis as well.

Triglyceride levels change in response to the meals you eat so you should be fasting when taking a lipid profile test.

We highly recommend you see your healthcare practitioner to monitor your triglyceride and cholesterol levels on a regular basis.

Herb-Lentil Casserole

Submitted by: Madana-sundari devi dasi
Honolulu, Hawaii (U.S.
Serves 6-8

Ingredients:

1cup lentils
1/2 cup basmati rice (uncooked)
3 cups water
1/4 cup ghee or olive oil
1/2 cup chopped celery
1/2 cup grated carrot
1cup green cabbage chopped extra fine or grated
1 red bell pepper diced
1 teaspoon of salt
1/2 teaspoon dry basil
1/4 teaspoon thyme
1/4 teaspoon rosemary
1/4 teaspoon marjoram
1/4 teaspoon hing
3 bay leaves
1 1/2 cups grated cheese (cheddar/jack) or soya cheese

Directions:

1.Combine lentils, rice, herbs and water in a sauce pan. Bring to a boil. Reduce heat and simmer for 40 minutes. Remove bay leaves when completed.
2.Heat ghee/oil in a large skillet. Add vegetables, salt, and hing. Saute 6 minutes.
3. In a large bowl, mix cooked lentil and rice mixture, sauteed vegetables, and 3/4 cup grated cheese.
4. Spread mixture into a 9x13 inch oiled baking dish.
5. Top with 3/4 cup cheese. Bake 20 minutes at 350 degrees.
6. Let casserole set 15 minutes before serving.

Echinacea in Cold and Flu Season

February 9, 2008

Echinacea, also known as cone flower, hedgehog, and other names, is available over-the-counter (OTC) and comes in many forms such as teas, extracts, pressed juices, and topical ointments.

It is believed to work as an antibacterial, antifungal, anti-inflammatory, anti-oxidant, and antiviral agent because of its increase of lymphocyte activity and phagocytosis. It is used to treat yeast and wound infections, upper respiratory and urinary tract infections. It also is know to lengthen survival time in patients with colorectal cancer and advanced hepatocellular carcinoma (cancer).

As far as dosage is concerned, there are no recommended dosages for the topical and intravenous (IV) forms of Echinacea. Recommendations for the oral type vary according to the species and its preparation. Adults over the age of 65 years old are more sensitive to medication interactions and should begin with lower than recommended dosages. They should be observed carefully for drug reactions.

Echinacea is considered safe when used short-term (up to 8 weeks) by adults although idiosyncratic reactions are always possible with herb and root preparations, especially in those with plant allergies and immune disorders. In fact, there are 64 adverse drug reactions associated with Echinacea, sometimes confused with symptoms of cold or flu. Adverse drug reactions can include fever, joint and muscle pain, gastric upset, sore throat, mouth sores, unpleasant tastes in the mouth, numbness and tingling on the tongue, headache, confusion, agitation, dizziness, and insomnia. It is a fact that allergic reactions are possible. Those with heart disease should avoid this medicine due to increased blood pressure, ventricular arrhythmias, and supraventricular tachycardia which have been reported after use of Echinacea. It is also contraindicated in patients with immune deficiencies and progressive systemic diseases, such as cancer, HIV/AIDS, leukemia, multiple sclerosis, TB and other various autoimmune diseases.

In addition, due to the fact that Echinacea increases plasma concentrations of caffeine by 30 percent, caution is offered to those with heart disease, gastric ulcers and insomnia. It should not be taken when also taking acetaminophen (i.e. Tylenol, etc.), diaszepam (i.e. valium), estradiol, propranolol, tacrine, verapamil, and warfarin (also called Coumadin, a blood-thinner), and prednisone and other corticosteroids. More research is needed to find out if Echinacea is safe when used with pregnant or lactating women and children, especially since commercial preparations are not standardized.

For other drug interactions, please see your healthcare practitioner before using Echinacea.

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Curried Lentil Vegetable Soup

Submitted by: Madana-sundari devi dasi
Honolulu, Hawaii (U.S.)
January 14, 2008

This hearty soup can be served with a fresh, healthy salad and a whole grain bread to make a complete and satisfying meal.

Curried Lentil Vegetable Soup

Ingredients:

1 1/4 teaspoon cold pressed oil or ghee
1 tablespoon curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
4 1/2 cups vegetable stock
1 cup peeled and diced tomatoes
2 tablespoons tomato paste
1/2 cup green lentils
1 large potato peeled and chopped into small pieces
2 medium carrots peeled and chopped into small pieces
2 celery stalks, chopped
1/2 zucchini, chopped

Directions:

1. Heat oil or ghee in heavy saucepan. Add curry, cumin, coriander, and celery. Suate for 5-6 minutes. Stir often.

2. Pour in stock and bring to a boil.

3. Add tomato paste, lentils. Reduce heat and cover until lentils start to get tender.

4. Add rest of vegetables to pot and cover again. Simmer for 45 minutes longer. Check from time to time that nothing is sticking to the bottom of the pot.

5. Serve garnished with cilantro.

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Preparing for a Healthy Pregnancy

December 17, 2007

The long-running organization called the March of Dimes (www.marchofdimes.com) has printed a patient handout entitled Preparing for Pregnancy. This informative article lists nine things you should ask your healthcare practitioner even before conceiving your baby. Below is an edited list to get you started. We suggest you visit their website for more information.

Ask your healthcare practitioner about the following things in order to conceive a healthy newborn:

1. Diabetes, high blood pressure, infections. These illnesses can not only harm yourself, but your baby during and after pregnancy.

2. Medications and home remedies/supplements. Even some herbal preparations can harm your baby in the womb. Ask about over-the-counter medicines as well. Never take any type of medication during pregnancy without the consent of your healthcare practitioner.

3. Ask about taking a multivitamin containing Folic Acid daily. Folic Acid is a type of vitamin B that helps prevents some birth defects of the brain and spinal cord, such as Spina bifida. It should be taken before and during pregnancy.

4. Ask about maintaining a healthy weight before you get pregnant.

5. Of course, smoking, drinking alcohol and taking illegal drugs are OUT of the question at any time, but during pregnancy, they can cause serious birth defects that will harm your baby throughout his or her life.

6. Unsafe chemicals and other toxic things to stay away from while trying to get pregnant and during your pregnancy such as second-hand cigarette smoke, lead, carbon monoxide, mercury, solvents, paint, paint thinners, benzene, and formaldehyde.

7. Ask your doctor or nurse midwife how you can lower your stress level and how doing so can help your unborn baby. Some suggestions are: eating regularly and maintaining a healthy diet; drinking a lot of water; resting when you need to; exercising if your doctor agrees, doing things that relax you; avoiding stressful situations (and people).

8. Ask about the time you should wait between pregnancies. The March of Dimes recommends waiting at least 6 months between the delivery of a baby an becoming pregnant again. (Of course, this is an individual decision and should be carefully discussed and considered with your spouse).

9. Know your family medical history. Ask immediate relatives questions about their health history and those of family members they know about. You can locate a useful questionnaire to help you with this at: www.marchofdimes.com/files/GYP_PrenatalQuestionnaire.pdf

Thank you to the March of Dimes for its wonderful work they have been doing for decades to help prevent birth defects around the world. Please use them as one of your useful resources to assure the health of your baby.

If you have any other helpful suggestions for our readers, please send them to: jusaniya@vaisnavascare.com

Saffron Tapioca Pudding with Figs

This Ayurvedic recipe is a pleasant ending to any meal, any time of the year, but particularly during the Christmas season. Raisins may be substituted for the figs if desired.

Serves 6
Ingredients:

1/4 teaspoon saffron threads
2 tablespoons hot water
3 tablespoons instant tapioca
4 cups (1 liter) milk
1 tablespoon cornstarch (or arrowroot)
1/4 cup (40 g) chopped dried white figs
1/3 cup (70 g) raw or packed brown sugar
Rose water (Can purchase in specialty stores, such as Indian grocery stores)

Easy Directions:

1. Soak the saffron threads in the hot water.

2. Soak the tapioca in the milk for 5 minutes.

3. Beat in the saffron and the cornstarch (or arrowroot). Very slowly bring the mixture to a simmer, stirring gently, but constantly.

4. As soon as the mixture boils, remove from the heat.

5. Beat in the figs, sugar, and a sprinkle of rose water.

6. Allow to cool without stirring.

7. Serve at room temperature.

Whole Wheat Apple Muffins (Vegan)
December 12, 2007

(Makes 12 muffins)

This makes a nice, after dinner, holiday muffin especially when served with hot, herbal tea.

Ingredients:

2 cups whole wheat flour
2 Tbs. sugar (you can use 1/4 cup sugar for sweeter muffins)
3 tsp. baking powder
1/4 tsp. salt
1 tsp. cinnamon
1 1/4 cups water
1/2 cup applesauce
1 -2 medium sized apples, peeled and chopped (about 1 1/2 cups)
*****************************************************
1/4 cup finely chopped walnuts (optional)
And/Or
1/4 cup raisins (optional)

Easy Directions:

1. Mix dry ingredients in large mixing bowl.
2. Combine water and applesauce in another bowl.
3. Add apple to dry ingredients and mix to coat apple.
4. Add water mixture to dry ingredients. Mixture will be somewhat thick.
5. Spoon mixture into non-stick muffin tins sprayed with vegetable oil spray.
6. Bake at 425 degrees F. for about 20 minutes or until lightly browned. Remove from muffin tin.

Vegan Carrot Muffins

Serves 6-8

Ingredients:

1 cup whole wheat flour
1 cup oat bran
1 tablespoon cornstarch
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon allspice
½ teaspoon cinnamon
2/3 cup grated fresh carrots
1/3 cup maple syrup
1 cup water
¼ cup canola oil (or other oil of choice)

Easy Directions:

1. Preheat oven to 375 degrees F.

2. In a large mixing bowl, combine all of the dry ingredients (flour through cinnamon) and the grated carrots.

3. Add all of the wet ingredients, maple syrup through oil. Mix well.

4. Pour batter into a lightly oiled muffin pan (or you can use paper inserts in muffin pan) and bake for 25-30 minutes, or until an inserted toothpick comes out clean. Muffins should be lightly golden brown on top.

November 26, 2007

Winter is Upon Us: The Benefits of Vitamin C

Vitamin C, otherwise known as Ascorbic acid is a water-soluble vitamin that is needed for normal growth and development. Water-soluble vitamins dissolve in water. Because the body cannot store them, leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of this vitamin in your diet.

Vitamin C is needed for the growth and repair of tissues in all parts of your body. It is also necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. It is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth. In addition, Vitamin C is one of many antioxidants. (Vitamin E and beta-carotene are two other well-known antioxidants.) These antioxidants are nutrients that block some of the damage caused by free radicals, by-products that result when our bodies transform food into energy. The build up of these by-products over time is largely responsible for the aging process and contributes to the development of a variety of health conditions such as cancer, heart disease, and a many inflammatory conditions such as arthritis. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.
It is important to know that the body does not manufacture vitamin C on its own, nor does it store it. Therefore, it is important to include a lot of vitamin C-containing foods in your daily diet (But, not too much as will soon be explained). All fruits and vegetables contain some amount of Vitamin C. The foods that are the highest sources include:
Green peppers, citrus fruits, citrus juices, strawberries, tomatoes, borccoli, turnip greens, leafy greens, sweet potatoes, white potatoes, and cantaloupe. Other sources include papayas, mango, watermelon, brussel sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.
Too much Vitamin C, or Vitamin C toxicity, is very rare, because, as already stated, the body does not store this vitamin. Yet, amounts greater than 2,000 mg/day are not recommended because high doses can lead to stomach upset and diarrhea.
On the other hand, too little Vitamin C in the body can lead to signs and symptoms such as:

Weakened tooth enamel
Dry and splitting hair
Gingivitis (inflammation of the gums)
Bleeding gums
Dry, scaly skin
Decreased wound-healing
Easy bruising
Nosebleeds
Swollen and painful joints
Decreased ability to fight infection
Possible weight gain because of slowed metabolism
Anemia

A severe form of vitamin C deficiency is called scurvy. It is said to mainly affect older, malnourished adults. Scurvy is best remembered as having been a condition suffered by sailors aboard ships hundreds of years ago when they did not receive enough foods containing Vitamin C.
The Food and Nutrition Board at the Institute of Medicine recommends the following amounts of Vitamin C:
Infants and Children:

0 - 6 months: 40 milligrams/day (mg/day)
7 - 12 months: 50 mg/day
1 - 3 years: 15 mg/day
4 - 8 years: 25 mg/day
9 - 13 years: 45 mg/day

Adolescents

Girls 14 - 18 years: 65 mg/day
Boys 14 - 18 years: 75 mg/day

Adults

Men age 19 and older: 90 mg/day
Women age 19 year and older: 75 mg/day

Women who are pregnant or breastfeeding require higher amounts of this vitamin.
According to various medical conditions, dietary supplements may be required. Always consult with your healthcare practitioner to discuss a healthy dietary intake.

Winter Skin Blues
November 8, 2007

With the cold, winter weather quickly coming upon us, skin often becomes dry and itchy. According to Dr. Heather Woolery-Lloyd, a dermatologist from the University of Miami in Florida (U.S.) the offender may be low humidity.

When we scratch at annoying, dry skin it can only make symptoms worse because it removes the skin’s protective oils. In some, scratching may also release a substance called histamines that cause redness, swelling, and warmth. To help prevent dry skin during the cold months ahead, the following suggestions may help:

1. Keep your skin cool and moist. Overheated rooms bring blood to the skin’s surface, called vasodilation. This makes skin warmer and drier. It also helps to keep your room’s thermostat to 68 degrees F or lower. If the air in your home is very dry, it may help to install a cool-mist humidifier.

2. Avoid irritating or tight clothing. Also, wool or synthetic clothing often causes irritation, so it may be better to wear pure, 100 % cotton next to your skin.

3. Bathe in warm water rather than hot water. Dr. Woolery-Lloyd suggests that a short, tepid bath or shower is better than a long, hot shower in the colder seasons.

4. Use a gentle, soap-free cleanser rather than a harsh soap.

5. Moisturize the correct way. After bathing, pat dry skin rather than rub with a towel. Use a good moisturizer, one that is organic is best and that has not been tested on animals or has any animal products in the moisturizer. If your skin is extremely dry, try a heavier moisturizer with glycerin or other natural oils. For dry, flaky skin, try one with lactic acid. If these products do not improve your skin problems, see a dermatologist because scratching that breaks the skin may cause an infection which may require using an antibiotic ointment or pill.

6. Psoriasis is an auto-immune skin disorder that manifests as a skin condition that raises red patches that can itch, crack, or bleed. This is a very uncomfortable disease. Sunlight exposure, especially in the morning sun, may help decrease symptoms. Because we tend to get less sun in the winter, this illness may flare up during this cold season. Severe psoriasis may be bad for your heart as well. Studies done at the University of Pennsylvania showed that those with severe psoriasis were twice as likely to have a heart attack as those without psoriasis. Studies done in Germany showed similar results. The connection involves inflammation, a core part of psoriasis that plays a major role in the development of heart disease. In fact, severe cases of psoriasis is connected to 1 in 600 new cases of heart disease every year.

So keep your skin safe during this season. Bundle up in the cold weather. Follow the instructions above and have a healthy winter season! See your healthcare practitioner regularly to check any suspicious skin lesions or unusual markings, redness, or itching.

Your servants at Vaisnavas C.A.R.E.

Glorious Gingerbread Pancakes
	15 minutes / 3 servings

Ingredients

Dry Ingredients:
1 cup buckwheat flour
1 cup spelt flour
1½ fl oz sucanat (Or sweetener of choice)
1 TBL flax seeds
1½ TBL baking powder
½ tsp baking soda
½ tsp sea salt

Wet Ingredients:
1¼ cup water
6 fl oz soy milk
1 fl oz safflower oil
2 TBL unsweetened applesauce
½ tsp cinnamon
1 TBL ground ginger
4 fl oz molasses
¼ tsp ground cloves
¼ tsp ground allspice

Easy Directions:

1. Preheat a griddle or skillet to medium heat.
2. Place dry ingredients in a large bowl and whisk well. Combine wet ingredients in another bowl. Add wet to dry and mix well.
3. Lightly oil the griddle or skillet with sunflower or coconut oil. Slowly pour batter into desired size. Heat until bubbles appear. Flip and cook until golden brown. Pour syrup of choice over warm pancakes.

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Zucchini-Cashew Cream Soup

This is a wonderful Ayurvedic vegetable, rice, and nut soup to welcome in the Fall season. You may substitute the cashews with other nuts, such as almonds, to vary the flavor.

Ingredients:

1/4 cup (55 g) ghee or butter
6 cups zucchini, sliced thin (700 g)
Pinch of hing
1 cup (110 g) celery, sliced thin
1/2 green bell pepper, sliced thin
1/2 teaspoon salt
1/3 cup (70 g) white rice
2 cups (480 ml) vegetable stock
Another 2 cups (480 ml) vegetable stock
1 and 1/2 cups (200 g) cashews, toasted
Salt/Black pepper

Directions:

1. Melt the ghee or butter in a large pot. Add hing, zucchini, celery, bell pepper, and salt.
2. Stir, cover, and cook over low heat until the vegetables are tender (approximately 30 minutes.)
3. While the vegetables are cooking, simmer rice in the vegetable stock in a separate covered saucepan until tender (approximately 15 minutes). Set aside.
4. Puree the cashews in the second amount of vegetable stock in a blender or food processor. Strain through a sieve lined with cheese cloth and squeeze all the liquid out of the cloth. This step will make your soup smoother.
5. Combine rice and vegetable stock mixture, vegetables, and the cashew and stock mixure in a blender. Puree thoroughly until very smooth.
6. Place a large sieve over the soup pot. Strain the mixture through it. Stir and press with the back of a large spoon for a creamy texture. Discard the fibrous material that pulls away from the sieve.
7. Heat the soup to serving temperature. If needed, you can thin the soup by adding a bit more vegetable stock. Season with salt and black pepper.

Healthy, Low-calorie Foods and Snacks
September, 2007

Remember the saying, “An apple a day keeps the doctor away”? Our grandmothers may have had something there. Recent data on this simple fruit states:

1. One apple contains only 80 calories and has no fat or sodium.

2. Eating apples may improve lung function.

3. Eating apples may lower the risk of having a stroke and other heart diseases.

4. Eating apples slows the growth of colon and liver cancer.

5. Apples provide more fiber than most breads and cereals. In fact, approximately, 80% of the fiber in this fruit is soluble which reduces cholesterol. The remaining 20% of its fiber helps to maintain our blood sugar level.

6. Apples contain essential vitamins, such as A, B, B2, C, and niacin, phosphorous, magnesium, iron and potassium.

Other healthy, low-calorie foods and snacks include the following:

1. 13 whole almonds = only 90 calories. They are heart-healthy and high in vitamin E which helps to prevent cholesterol buildup on our artery walls.

2. 3 tablespoons of roasted, unsalted soy nuts = only 80 calories. These nuts are high in protein. In addition, they may contribute to a reduction in high blood pressure.

3. 1 cup blueberries = 85 calories. Blueberries are an antioxidant-containing fruit.

4. 1/3 cup cooked Quinoa = 85 calories. This is high is protein and may reduce inflammation in the circulatory system which is a risk for heart disease.

5. 1/3 cup shelled edamame (soybeans) = 65 calories. Good source of fiber and rich in iron.

6. 1 small baked sweet potato = only 55 calories. High in beta-carotene, which may help prevent stomach and lung cancer.

7. 1 small baked potato = 85 calories (without butter or sour cream and definitely without being made into French Fries!). May help to reduce the risk of type 2 diabetes.

8. 1 cup low-sodium tomato juice = 50 calories. Only one cup contains a full serving of vegetables and is high in vitamin C and vitamin A.

9. 2 cups watermelon = 90 calories. Provides vitamins A and C, potassium, and fiber.

10. 2 medium-size figs = 75 calories. High in minerals and a good source of fiber.

Eat Healthy and Stay Healthy!

September 1, 2007

White Cake with Buttercream Icing

Since our Vaisnava calendar is filled with festivals this month (Janmastami, Srila Prabhupada’s Appearance day, Radhastami, etc.) we thought to post a nice cake recipe you may want to offer on these holy days.

Makes two 8-inch layers
(Recipe can be doubled for a larger sheet cake)

Ingredients:

2/3 cup (145 g) unsalted butter

2 cups (420 g) sugar

3 ½ cups (490 g) white flour

2 tablespoons cornstarch

2 ½ teaspoons baking powder

½ teaspoon baking soda

½ teaspoon salt

1 cup buttermilk

1 cup (240 ml) water

Directions:

Preheat oven to 350 degrees (180 degrees C).
Butter and flour two 8 inch round baking pans.
Cream butter and sugar well.
Mix dry ingredients and sift them over the butter/sugar mixture.
Mix the buttermilk with water. Pour over dry ingredients. Mix just until ingredients are blended.
Spoon into pans. Bake approximately 35 minutes or until golden brown on top (Test by putting a toothpick in the center of the cake. When toothpick comes out dry, it is done).
Allow cakes to completely cool on rack. Turn over one cake layer on plate. Frost and then turn over other layer on top. Completely frost both layers and decorate as desired.

To make frosting:

Ingredients:

2 cups (240 g) butter, room temperature

1 pound (455 g) confectioner’s sugar, sifted

2 tablespoons milk

Easy Steps:

Cream butter and sugar thoroughly.
Mix in milk. Depending on the consistency you desire, you may want to add one more tablespoon of milk to make it thinner.

August, 2007

Facts about Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Below is a list of the benefits of adding vitamin C to our daily diet:

1. Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone.

2. Vitamin C helps to synthesis the neurotransmitter, norepinephrine, which is critical to brain function as well as mood stability.

3. Vitamin C helps in the synthesis of carnitine, a tiny molecule that is important for transport of fat to the cells for conversion to energy.

4. Vitamin C is also a highly effective antioxidant. It protects proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA) from damage by free radicals that can be generated during normal metabolism and through exposure to toxins such as cigarette smoke.

2. Sesame for post-menopausal women

November 26, 2007

Winter is Upon Us: The Benefits of Vitamin C

Makes two 8-inch layers (Recipe can be doubled for a larger sheet cake)

Makes two 8-inch layers
(Recipe can be doubled for a larger sheet cake)