Author: Monica

Monica

Go Bananas Over Bananas!

There are so many health benefits to this simple fruit that comes in its own To Go package.  Out of all of the fruits that we eat in our home, this one is the one that I can never keep an adequate supply of.  Of course, that makes me happy as the Head of the Nutrition Department as just one of the hats that I wear in the household.  Why do I love bananas….?

20160219_162839

  1. If you are watching your weight, they are very helpful.   There are about 110 calories in a medium size banana and this yields about 30 grams of carbohydrates and 3 grams of fiber. The fiber and a type of starch that you do not digest helps to fill us up and helps us to not get so hungry.  This makes it a great in between meals snack.
  2. Eating bananas will increase your intake of vitamin C.  This is important because vitamin C providse an antioxidant effect, helps to protect collagen that helps to hold bones, muscles and other body tissues together, and is used to absorb iron and folate which keeps our gums healthy and aids in healing.
  3. Bananas are important for our intake of vitamin B6. Vitamin B6 is important for healthy cells because bananas help us make nonessential amino acids.  This wonderful fruit also helps produce insulin (for regulating our blood sugar), hemoglobin and antibodies that help in fighting infections.
  4. Have diarrhea?  This fruit is recommended by dietitians and physicians in the BRAT Diet (Bananas, Rice, Applesauce and Toast).  It will help to bulk up the stool so that you get relief from diarrhea.
  5. Bananas provide a lot of potassium, about 420 mg.  As you may know, potassium helps to lower blood pressure, which will help to decrease our risk of stroke.  We gain about 10% of the recommended daily adult requirement of potassium from a medium size banana (about 4,700 mg).
  6. Bananas are a mood booster due to the magnesium in them.  If you are low on this nutrient, you may be more likely to be depressed, anxious or irritable.  Who wants that?  Just a small banana will provide about 27 mg of magnesium.  Men need 420 mg and women 320 mg of magnesium per day.
  7. Bananas may help to influence serotonin levels, however, there is also some information that demonstrates that bananas may also help with sleeplessness because they contain magnesium and potassium.
  8. Have an itch or a bug bite?  The peel of the banana can be rubbed on the area.  This can also be used for psoriasis patches or poison ivy to help to relieve the itch and promote healing.
  9. Did you know that you can eat the banana peel….don’t know if I want to try this one but good to know.  The peel can be boiled for 10 minutes to extract even more fiber, antioxidants and nutrients.  After cleaning the peel then boiling, put it through the juicer or blend it with other fruits and veggies.
  10. And finally, bananas have a healthy amount of Vitamin A, iron and phosphorus.

One of my favorite quick dessert recipes that will not break the budget…Banana Cinnamon Cake with Coconut Cream (coconut cream and cinnamon optional).

20160219_111435

You will need the above ingredients, but don’t be afraid to experiment on the amounts:

  • Just 1 medium or large banana
  • 1 large egg (or 2 medium is best)
  • 3 tablespoons of oil ( I prefer sunflower oil)
  • 1 1/4 cups of white granulated sugar
  • Pinch of salt
  • Baking powder (1 1/4 packets) which is about 2 1/2-3 teaspoons
  • 2 tablespoons of sour cream
  • (Optional tablespoon of cinnamon and 2 tablespoons of coconut cream- not pictured)
  • Flour (as you add it will be about 2 cups but I like a thick batter so you may want less)
  • About 1 teaspoon of vanilla sugar or vanilla extract
  • About 1 cup of water (again, depends on the consistency of the batter you are comfortable with)

Directions:

Smash the banana, add your egg(s), sugar, sour cream, oil cinnamon (optional) and coconut cream (optional).  Stir until you get a creamy like consistency.  Add baking powder, salt and vanilla and stir.  At this point, it will look something like this:

1455874323196

Now add 1/2 of your flour to make the mixture like the consistency of pancake batter.  Stir or mix with a hand mixer for about a minute until all lumps are gone.  If you sift your flour, you should do this first.  Add about 1/2 cup of water and stir until the mixture is well blended.  Repeat the process of adding the rest of the flour, mixing, adding the rest of the water, and mixing.  Now you will have a batter that is rather thick looking like a pound cake.  Pour the mixture into a medium size baking dish and bake for about 20-25 minutes at 325 degrees Fahrenheit.  Times may vary depending on your oven but do the toothpick test before taking it out.

Let the cake cool and if desired, add your favorite icing and toppings or just eat it as is.   Hope you enjoy this half naughty and half healthy quick dessert!  Comment and let me know if you tried it and the results and feel free to let me also know how you tweeked the recipe to put your own spin on it.  I would love to share it on my blog!

References:

  1. http://appforhealth.com/2013/05/health-benefits-of-bananas/
  2. http://www.livestrong.com/article/230722-banana-nutrition-guide/
  3. http://www.medicaldaily.com/health-benefits-bananas-and-their-peels-10-unusual-ways-use-entire-fruit-296454
  4. http://www.lifescript.com/food/articles/0/14_banana_health_benefits_you_might_not_know_about.aspx
Monica

Tap Session 4

Continuing on with Tap Session 4 where we learn how to incorporate toe step and cramp roll into a combination!  Keep practicing and please subscribe to my YouTube!

Monica

Taptutor Session 3

  • The pace is picking up a little….keep practicing and add these new steps to your workout!

Please remember to do the warm-up as well as sessions 1-2 before doing this one and remember….practice makes perfect!

 

Monica

Health Benefits of Rosemary

20160205_131948

This very wonderfully smelling herb is from the Mediterranean and is known for its use in flavoring chicken and lamb, as well as bodily fragrances.  Rosemary or Rosmarinus officinalis (its scientific name) is a fantastic source of iron, vitamin B6 and calcium.

It is usually dried (as pictured above) as a whole herb or a dried powdered extract.  I enjoy it as a tea quite often.  In addition to tea, rosemary leaves, fresh or dried, can also be used to make liquid extracts. At large doses though, the extact may yield toxicity, causing gastrointestinal irritation.

Rosemary is a part of the mint family and has similarities to the herb thyme. Among its ancient health benefits, such as contributing to the decrease in muscle pain, a memory booster, immune and circulatory system promoter, and hair growth stimulater, there are some other great reasons to become acquainted with rosemary.

  • Antioxidant benefits
  • Digestion
  • Brain function improvement
  • May promote eye health
  • Properties that may guard against Type 2 Diabetes
  • Antibacterial, antifungi, antimold, and antiviral properties.
  • Antispasmodic
  • Diaphoretic (fever reducer)
  • Stimulates hair growth and may prevent baldness

Daily dosage:

It has been studied in doses of 4 to 6 g/day for the dried leaves (roughly 2.5-3.5 tablespoons of fresh leaves) and 0.1 to 1 ml for the essental oil. In measurements for cooking and tea, the herb is relatively safe, but as always, consult your healthcare provider before adding anything new to your health regimen.  Take caution in pregnancy and lactation with this herb.  It has been reported that it may have emmenagogue and abortifacient effects. The risks may outweigh the benefits when used in pregnancy and lactation.

References:

http://www.medicalnewstoday.com/articles/266370.php

http://www.drugs.com/npp/rosemary.html

http://www.traditionaloven.com/foods/exchange/tbsp/g-gram/rosemary-fresh.html

Monica

Taptutor Tap Session 2

  • In this session, we will do a review of session 1 and add a tap sound to it to increase the skill level.    We will also learn how to do a proper shuffle.
  • Once again, go to the quick warm-up session first then you can do the first session or proceed on to this one.
  • Keep practicing and remember that if you are a beginner or just want to exercise, do this video several times back to back.  If you are a more advanced tapper, don’t worry, the skill level will increase as we go.
  • Please follow me on YouTube and share this video with your family and friends
  • Thanks in advance to subscribing to my blog and my YouTube Channel!

Taptutor Tap Session 2

Monica

Thyme is on Our Side

Fresh-thyme-herb-on-white-background-06181491A4A61D9D

In my opinion, thyme is an herb that is underrated.  I began using it shortly after I got married (probably in all the wrong ways), only because my parents bought me a spice rack, and a very nice one I might add!  It sparked my interest in cooking a variety of dishes that I would not have ordinarily attempted at that age.

Thyme is full of thymol and carvacrol, which are organic compounds called phenols (where have we heard that before…see my previous health blogs on tumeric and cinnamon).  These phenols have antiseptic and antimicrobial properties.  Due to these properties, thyme is also effective in suppressing fungi and other microorganisms.

There was a study that was done in 2010 that demonstrated that thymol and carvacrol can lessen the drug resistance of the Salmonella and Staph aureus bacterial strains.  This means that if you are given antibiotics that typically kill these bacteria, these substances in thyme will act as helpers.

Thyme has also been shown to have antioxidants which are potent enough to go against bacteria that cause acne.  In patients with acute bronchitis and coughing with lots of phlegm production and coughing fits, a fluid extract in thyme reduced their respiratory symptoms.  It also works for the stomach and relieves gas (I can testify to that, unfortunately).

Thyme is also one of the components in Zaatar seasoning.  If you have never had Zaatar, you are really missing out!  It has been around and has been used for natural healing for thousands of years.  It tastes phenomenal with just olive oil on pita bread!

Zaatar is a mix of spices that is made up of dried thyme, oregano, sumac, toastd sesame seeds, salt and marjoram.  All of these ingredients are champions on their own, but since our focus is on thyme, we won’t go there just yet.  This spice is mainly consumed in eastern countries.

So how much should you use?

If you want to steam, here is a great recipe courtesy of Herbal Academy of New England’s website:

Basic Steam Inhalation

Ingredients

4 cups of water
Herbs of choice: thyme, rosemary, sage, etc.
Large towel

Directions
  • In a large heat proof glass or ceramic bowl, add a generous handful of your herb/s of choice.
  • Pour the boiling water over the herbs, place face above bowl, and quickly throw towel over head. Use caution: start high above bowl to avoid burning face. 
  • Inhale the steam for approximately 10 minutes or more.

Drinking it as a tea (recipe courtesy of the Vintage Amanda website; modified by Taptutor)

1) Put the herb in your brewing container – about 1 tsp dried herbs per cup of water.  For fresh herbs, use more.

2) Pour over water that’s just off the boil.

3) Very important – COVER.  You need to cover your brewing container while the herbs are infusing.  This traps all of the volatile oils in the tea, rather than evaporating in the air.

4) Infuse around 5 minutes. (This depends on the herb … if you want medicinal benefits, you may need to steep it longer so look it up in a herb book.)

5) Strain and serve.

So, hope you will give “thyme” a try next “time” you feel a cold coming on or have the above symptoms.  I have tried the tea plenty this Winter with lemon and honey and it works very well for me at relieving these symptoms.

 

And oh, before I forget….my disclaimer!

Please check with your healthcare provider before starting, adding on or changing any of your medical therapy.  This is not meant to be a cure but to help you in being informed about healthy alternatives.

References for further reading:

http://vigilantcitizen.com/vigilantreport/three-foods-ancient-times-miraculous-benefits/

http://herbalacademyofne.com/2014/01/8-herbal-home-remedies-for-colds-and-flu/

http://www.vintageamanda.com/2010/02/how-to-make-an-herbal-infusion/

 

 

 

Monica

Health Benefits of Cinnamon…the Spicy Spice!

Before we get started, always remember that when I post info, it is not meant to treat, diagnose or cure an illness.  This information should also not take the place of what your healthcare provider has instructed you to do.  Please always speak to your healthcare provider before beginning anything new, natural/prescription or otherwise.

Okay, so what is cinnamon and where does it come from?  It is a spice that comes from the inner bark of a variety of trees from the genus Cinnamomum.  Is is very versatile in that it can be used in savoury or sweet dishes.  Some of the health benefits of cinnamon claim to be even supported by scientific research and this spice has been used for its medicinal properties for thousands of years.

The flavor of this spice comes from the essential oil that only makes up 0.5-1% of its composition.  This oil is prepared by pounding and mashing the bark in sea water then distilling the mixture immediately.  Both cinnamon’s taste and scent come from cinnamic aldehyde or cinnamaldehyde, which is about 90% of the essestial oil that comes from the bark.  The cinnamaldehyde is responsible for most of cinnamon’s powerful effects on health and metabolism.

So how do we get the powder form of cinnamon?  Since the spice comes from the bark of trees, once the inner bark is taken out and dried, it curls to form a stick.  The stick can then be pulverized into the powder form.  The picture below is of cinnamon from my kitchen.  I have been using the more common, Cassia variety.  Read more about it below.

20160127_142320

There are two main types of cinnamon:

  1. Ceylon Cinnamon or “true” cinnamon
  2. Cassia Cinnamon, the more common variety today that we think of as cinnamon

Claims to Fame as far as health benefits:

  • Full of antioxidants which protect from free radical damage because it is loaded with a substance called polyphenols (remember this from Tumeric)?.
  • Anti-inflammatory action that may also be due to its antioxidant effects and this may help to decrease the risk of disease.
  • Cinnamon may decrease heart disease.  It may help to reduce total cholesterol, LDL (bad) cholesterol and Triglycerides, while keeping HDL (good) cholesterol stable, with even as little as 120 mg per day.
  • This awesome spice can also improve sensitivity to the insulin hormone, which is one of the key hormones responsible for the regulation of our metabolism and use of energy.  Cinnamon can reduce insulin resistance, thus helping the insulin to do its job!  Blood sugar levels can decrease due to this action.
  • Cinnamon also can decrease the level of blood sugar, thus having a powerful anti-diabetic effect.  It can decrease how much glucose that enters into the bloodstream after eating by interfering with a number of enzymes that help us to digest food.  This slows down the break down of carbohydrates.  There is also a substance in cinnamon that can act on cells by acting like insulin.  If taken at doses as little as 1/2 teaspoon per day, you may be able to see these benefits.
  • It may show promise in neurodegenerative diseases such as aAlzheimer’s and Parkinson’s Disease.
  • May show some promise in protecting against cancer, but many more studies need to be done.
  • Cinnamaldehyde, the main active component of cinnamon may also help to fight bacterial and fungal infections.   Also can decrease bad breath and prevent tooth decay due to its antimicrobial effects.  Who can use better smelling breath right!

How do I get this spice?

It is better to use Ceylon “True” Cinnamon, but most supermarket cinnamon, which is cheaper, only have the Cassia variety.  Ceylon can be found in some health food stores or on Amazon.

Precautions

Best to stick to small doses of the Cassia variety if this is used to avoid unwanted adverse effects.  In patients with liver problems, due to the bleeding risk from the component coumarin (a blood thinner) that may be present in some Cassia varieties, the risk of toxicity and bleeding may be higher.

Also, patients with diabetes should be careful because of the blood glucose lowering action.  Speak with your healthcare provider first so that you can monitor your blood sugars more closely and if needed, your healthcare provider can adjust any other anti-diabetic medications that you may be using at the same time.

References:

https://en.m.wikipedia.org/wiki/Cinnamon

http://authoritynutrition.com/10-proven-benefits-of-cinnamon/

Video Monica

Taptutor Tap and Work-out Session 1

Please check out my first tap session video and get a short work-out!

  • This particular session is a good review for beginners and young tappers
  • Also good for those that may have missed their opportunity to dance in their youth…..well here is your second chance
  • If you need to learn the terminology in tap, its a good review
  • Or if you just want to have a fun and unique work-out

Whatever the reason, I hope you find it enjoyable and will take this journey with me, the Taptutor.

More videos to come and the skill level will increase as we go.  Please follow my blog and subscribe to my YouTube Channel.

Enjoy the tap session!

Monica

More Info about Tumeric

Tumeric is such an amazing herb that I had to write more about it and the practical ways in which I use it on a daily basis in my home.

I have found truth to the claims that it is an immune system booster, great for alleviating pain, good for healthier looking skin, great for joint flexibility and so much more.  It has been used for thousands of years and has been used in Ayurvedic medical practice in India.  A few other things I did not know about it is that it supports healthy eyesight and that it supports healthy respiratory function.

How much tumeric should you take?

As always, you should ask your doctor, however, many doctors are not into non-pharmaceutical healing.  I can only report to you what has been done by various individuals and ask that you be responsible and talk it through with your healthcare provider before trying anything.  There are so many drug-drug and drug-herb interactions that it may also be helpful to download an app to your phone.  Its great for preliminary information on interactions and is called “Natural Medicines Database”.

I have found various sources that say that to gain benefit from tumeric, you should use about 1 teaspoon a day of the ground dried root powder.  20160122_115521 (2)

I buy tumeric from the grocery store in the spice section.  Make sure to read the label so that you are getting 100% (or as close as possible).  I suspect that a small amount is curcumin, about 2%, but just remember that all brands are not created equal.  My label looks like this:

20160122_120358 (2)

If you do your own research, you will find dosages vary a lot, mainly because some studies have used them for prevention of unwanted symptoms or disease and some studies used it in curative doses.

So how do I use it?

I like to take the juice of half of a lemon and a teaspoon of tumeric powder and put it in about 1/2 cup of room temperature water.  Take it to the head then rinse it down with a half cup more of room temperature water.  I use a good brand of bottled water with a pH a bit above 8.  I do this about every other day.  The lemon is good for liver detox and is high in vitamin C and other minerals.  Both components are good for clearer skin.  You will get the benefits of both.  I do this first thing in the morning on an empty stomach and boy does it wake me up!  You will find that others use ginger root with these two which you are welcome to do.   I like to be able to keep it easy without having to chop or juice.  I find that the easier it is, the more successful I am with sticking to it.

Another recipe:  http://www.thesweeterthejuice.com/make-ginger-lemon-turmeric-wellness-shot/

More later on my recipe for an almost curry-like sauce that I love to make with pasta and my family loves it as well.

References:

http://www.turmericforhealth.com/general-info/ideal-turmeric-dosage-how-much-turmeric-can-you-take-in-a-day

http://umm.edu/health/medical/altmed/herb/turmeric

 

 

Monica

Short Warm-up Video

Before we get tappin’, here is a quick warm-up video that will help you to get your body ready.  Keep in mind that the more intense your dance session, of course the more you will need to prepare yourself through your warm-up.  At this time, since we are in the beginning stage of the tap lessons, this short warm-up is sufficient.  There will be more intensive warm-ups coming your way soon!

20160121_154204 (2)  20160121_155134 (2)

 

 

 

 

 

 

 

 

Who can take advantage of my work-outs:

 

 

  • Do you want to get more limber and be more flexible?
  • Are you a dance student who wants to fine-tune your skills or just pick up an extra practice?
  • Dance instructors can refer students to me, the “taptutor”, and let me do the work in between dance lessons for you.
  • Maybe you have always wanted to learn a form of dance and you missed out in the past….here is your second chance!
  • It is common knowledge that movement burns calories.  Tap and jazz are fun ways to get some exercise.
  • Best of all, you can learn at your own pace and in the comfort of your own home.

So ready….Get set….Let’s Go!  Do this first warm-up and I will see you in the next session where we will “tap it out” or “jazz it up”!

Warm-up video