Recipe: Pumpkin Bread

The weather here took a drastic change to bring Autumn in a hurry. I personally don't mind, since Fall is my favorite season. The farmers are already selling pumpkins they harvested early, so I'm in the pumpkin baking mood. The inspiration for this recipe came from the My Baking Addiction Pumpkin Bread and the Harvest Pumpkin Apple Bread on Food.com.

Both of those recipes contain way too much sugar and oil for my personal taste, so I modified them to reduce the amount while retaining the moisture and flavor.  I exchanged the 2 1/2 cups of sugar for small amounts of molasses, pure maple syrup, apple sauce, and apple juice. These ingredients add sweetness while providing a deeper flavor and cutting the sugar content by half.

Since I'm drastically  reducing my consumption of processed white flour, I switched it out with whole wheat flour and quick cooking oats. The recipe makes two loaves, but you can turn them into muffins, just make sure to reduce the baking time.

Healthy Pumpkin Bread with chocolate chips.
Great fall flavors without all the sugar.

Recipe: Pumpkin Bread
Yield 2 loaves

Ingredients:
2 cup homemade pumpkin puree
4 eggs
1/3 cup apple juice
1/4 cup molasses
1/4 cup pure maple syrup
1/4 cup unsweetened natural apple sauce
1 tsp salt
2 1/2 cup whole wheat flour
1 cup quick cooking oats
2 tsp vanilla extract
1/4 cup vegetable oil
2 tblsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
1/4 tsp cloves
pinch cardamom
2 tsp baking soda
1 tblsp lemon juice
1/2 cup chocolate chips (optional)

NOTE: If you use can pumpkin instead of homemade pumpkin puree, add 1/3 cup of water to batter.

Directions:
Preheat oven to 350 degrees F with large baking pan of water at the bottom of the oven. This helps keep moisture.

Grease and flour two 8.5 x 4 x 2.5 inch loaf pans.

In a bowl, mix pumpkin puree, oil, apple juice, apple sauce, maple, molasses, spices, vanilla, salt, and lemon juice. Mix for 2-5 minutes to ensure ingredients are well blended. Add oatmeal and mix well together. Let mixture rest for five minutes.

In a separate bowl mix flour and baking soda. Add flour mixture to wet mix, and stir until just blended. Pour batter into prepared pans.

Bake in preheated oven for 60-70 minutes or until a toothpick inserted in the center comes out clean. If the sides of the loaf are pulling away from the pan, it is probably done.

Cool in pans on a wire rack for ten minutes. After the pans are cool enough to touch, remove loaves from pans and continue to cool them on the wire racks.

Pumpkin Bread with chocolate chips fresh from the oven.

Recipe: Ranch Dressing

A lot of premade dressing contain hidden ingredients, and can be rather pricey. In attempt to cut out preservatives and find a cheaper alternative to the premade salad dressings on the shelf, I found a home made version. The recipe I came up with was inspired by the easy Ranch Dressing at Bake Your Day, so some credit should go to them.

Dry Ranch Seasoning Mix
2 tsp. dried parsley
2 tsp. dried dill
1 tsp. garlic powder
1 tsp. dried basil
1 tsp. onion salt
2 tsp. black powder
1 tsp. dried chives

Mix the ingredients in a sealed container, which will keep for a couple of months.

When you're ready for the actual dressing, mix 1 tbsp of dry mix with 1/3 cup mayo, greek yogurt or sour cream (your preference), and 1/4 cup buttermilk or plain milk. For creamer dressing use less milk. If you want a lighter dressing use fat-free greek yogurt or sour cream with skim milk.

Homemade Bleach Cleaner

I really like to use vinegar as a non-abrasive, natural cleaner, but sometimes you need something a bit stronger. While vinegar is a good a disinfectant, it does not compete against the killing power of bleach. Rodale provides a good article "This or That: Bleach vs. Vinegar."  For the most part, they  prefer vinegar over bleach for normal day-to-day use, but recognize bleach is better at killing food-borne germs. I like to use a homemade bleach cleaner on my cutting boards. Occasionally I use it in the bathroom for a deep clean.

Here is what I use in my 500 ML spray bottle.
1 tbsp bleach
2 tbsp laundry detergent (Do NOT use detergent with bleach alternatives. This will cause a bad chemical reaction.)
Fill the rest with water.

This is certainly a lot cheaper than buying the pre-made version. It is mere pennies a bottle to make your own. Happy cleaning!

Library Book Review: How Not to Die

How Not to Die: Surprising Lessons on Living Longer, Safer, and Healthier
By Dr. Jan Garavaglia, M.D., otherwise known as America's favorite medical examiner: Dr. G.

Once I picked up this book I could not put it down. I finished reading all 267 pages in one day. The main star from the Dr. G: Medical Examiner series on Discovery Health, wrote a book on the major causes of death she finds from the bodies that come across her examining table. To highlight the major causes of premature deaths, Dr. G used various cases from her personal work. She reviewed these cases more like stories instead of standard medical text, which made this an easy read. Her advice to prevent you from ending up on her examining table prematurely is simple and sage.

I admit I have a thing for health books, but read more like a medical mystery as she unfolds the individual stories in hopes we will learn from these people's mistakes. As mentioned on the inside cover "Using anecdotes from her cases and a liberal dose of humor, Dr. G gives us her prescription for living a healthier, better, longer life." The book could be broken down into ten lessons.

#1. Know your numbers. Blood pressure, glucose and cholesterol. Not controlling these three things can leave lasting damage to your body and sending you to a early grave.

#2. Listen to your body. You know your body better than anybody else. If something isn't right, be proactive and seek medical help early before it is too late.

#3. Use as directed. Take your medicine as directed.

#4. Practice good hygiene. Dr. G points out that the more you wash your hands, the less likely you'll be sick.

#5. Drive carefully. People are still dying needlessly because of reckless driving.

#6. Just say no. Smoking, using drugs, and drinking too much will cut your life short.

#7. Watch your step. Careless accidents kill more people than you realize.

#8. Have a good time. Enjoy life, because you only get one.

#9. Don't go it alone. It's important to have a support team. People with close, healthy relationships live longer, because they have these relationships to fall back on during difficult periods of life.

#10. Remember what matters. There are all sorts of things in life, but keep focus on the things that really matter in life. Don't stress the small stuff.

Natural Cleaner: Vinegar

One of the most versatile cleaners in the world may already be in your kitchen, vinegar. I didn't say it was the most pleasant smelling, but it is cheap and gets the job done. Plus once the vinegar dries, the smell will dissipate leaving your house clean without a strong chemical smell. I keep a spray bottle full of vinegar in my kitchen as my all purpose cleaner. Admittedly, my house quickly goes through the huge gallon containers of vinegar. It is significantly cheaper than all those popular cleaners out there, plus I don't need to worry about accidental poisoning by small children or pets.

- Instead of using glass cleaner, I spray a few squirts of vinegar and wipe the windows with a clean cloth.

- To remove tea/coffee stains, I spray with vinegar, let it sit for a few minutes and wipe clean.

- To disinfect and provide a shiny surface, I spray with vinegar, let it sit for a few minutes, and wipe.

- Back when I had a dishwasher, I would use vinegar instead of Jet-Dry. Dishes came out shiney, and my shopping bill was lower.

- To remove hard water stains from the faucet and stainless steel sink, use vinegar.

- To remove hard water stains and soap scum from shower stall, spray with a solution of half heated up vinegar with half liquid dish soap, let sit for 5-10 minutes, and then scrub. This actually provides amazing results.

- To prevent hard water stains from shower stalls or tubs, spray with vinegar after you're done taking a shower.

- To gentle clean the greasy kiddy fingerprints from our flat screen T.V., spray with vinegar and wipe with a microfiber cloth.

- Use vinegar in the laundry to get out strong smells. I also run vinegar through the washer to disinfect.

- Sparky have a little accident in the house? Clean out the urine stain with vinegar.

- To clean stinky, greasy plastic Tupperware, spray with vinegar, let it sit for a few minutes, and wash out.

Oh, and you can also cook with it. It is the only cleaner I would use in a recipe.

Library Book Review: Women, Weight, and Hormones

Women, Weight, and Hormones: A Weight Loss Plan for Women Over 35
By Dr. Elizabeth Lee Vliet, M.D.

The titled seemed promising, but I guess this is a good example on why you shouldn't judge a book by its cover, er title. Honestly, I could not even read over half of it before I had to put it down for good, which means I didn't even make to the diet portion. The book loads on the various medical terms and shamelessly self promotes Dr. Vliet's other book. Having a stable level of hormones play an important role in maintaining weight. As women age, we have a harder time with the weight issue because of our hormones.

This book was published in 2001, and seems a little dated to me. She came across as big proponent for hormone replacement therapy (HRT). In 2002, the attitudes in the medical field towards HRT drastically changed when it was linked to higher cancer risks, so I'm a little leary towards the hormone replacement optimism expressed. The important thing I got out of this is, women who are interested hormone treatment really need to talk to their doctors, because you could cause more problems if you try to self medicate.

This is one book going back to the library without being finished.

Library Book Review: STOP Inflammation Now!

Stop Inflammation Now! A Step-by-Step Plan to Prevent, Treat, and Reverse Inflammation - the Leading Cause of Heart Disease and Related Conditions

By Richard M. Fleming, M.D. with Tom Monte

As far as health books go, I enjoyed this one. Dr. Fleming took technically complex medical information  and simplified it into easily understood terms. If my biology class textbook was like this, I probably would have earned a better grade. The book really takes the time to explain how inflammation of your circulatory system leads to heart disease, what causes inflammation, and how to cure it.

     "The word 'inflammation' originated with the Greeks and was used to indicate a fire within the body. That is still a highly accurate description..." (Page 13) This fire caused by your immune system is triggered by various factors from your environment, diet, and lifestyle. Most of the book is spent on explaining the 12 links of what Dr. Fleming calls an inflammation chain reaction.

1. Cholesterol. The Low-Density Lipoproteins (LDL), otherwise known as "bad" cholesterol, is the primary villain. High amounts of LDL start the inflammation chain reaction. A typical Western diet contribute to high levels of LDL.

2. Triglycerides. These are basically tiny bits of fat in your bloodstream. This goes up when you eat too much, especially too much fat and sugar. If your triglycerides become too high, your blood becomes too thick. It doesn't take a medical degree to know how that thick blood is not a good thing.

3. Excess Weight. Carrying around excess weight means your heart has to work harder. Additionally, the things that lead to weight gain are also associated with inflammation within your artery walls.

4. Homocysteine. This is an amino acid, also commonly referred to as protein. When you consume excessive amounts of red meat, the numbers of homocysteine in your blood rise. Elevated amounts act like corrosive acid causing minor injuries against the artery walls, which your immune system reacts to by causing inflammation.

5. Antioxidants. These combat the oxidation process. Oxidation seems like a fancy way of saying decay. Fat, alcohol, smoking, and processed foods are big culprits of oxidants. The cure to oxidation is antioxidants, which is primarily found in plant based food.

6. Exercise. "Exercise is an essential part of ant health program." (Page 10) Considering just taking a leisurely walk helps combat inflammation triggers and strengthen your body, you can see why Dr. Fleming's diet includes moderate exercise.

7. Fibrinogen. This other type of protein in your blood increases your body's ability to clot. While it is important to have some of this protein in your body (otherwise you could accidentally bleed to death), too much of it in your blood could be deadly. Elevated amounts increase your chances of a heart attack or stroke. Diets high in fat and meat increase fibrinogen production.

8. Growth Factors. As the name implies, these promote growth, but it does so much more. It focuses on cellular growth and regulates the arteries' behavior. Diets high in animal products (i.e. meat, dairy) elevate growth factor numbers to unhealthy levels. What's wrong with having a lot of growth factors? "[T]hey stimulate cells to multiply even when the cells are not needed. That's when growth factors give rise to immune and inflammatory reactions, which can lead to several kinds of illnesses, including heart disease, rheumatoid arthritis, and cancer." (Page 101) I think the doctor summarizes it up nicely.

9. Cytokines and Leukotrienes. These chemicals are communication tools your immune system to coordinate attacks. Additionally, they can trigger reactions in your body, like inflammation, and artery constriction. Needless to say, having elevated levels of these chemicals is not a good thing for your blood pressure or heart.

10. Complement. Another type of protein in your blood, it is used by your immune system to seek and destroy germs. Complements destroy the invading organism by punching holes in its membranes; however, complements become a little zealous and accidentally poke holes in healthy tissue (like your arteries). This triggers inflammation and attracts more hole punching complements. You can begin to see how a vicious cycle starts.

11. Bacteria. We all know that are immune system is on the constant hunt for bacteria. Did you know the cholesterol plaque in your arteries make great homes for freeloading bacteria? It's true! and wreaking havoc on your system by triggering your immune system into an inflammatory state.

12. Protect Your Arteries. The good doctor also advises against unnecessary intrusive procedures, since these could injure your circulatory system. Dr. Fleming devotes a whole chapter on providing medical guidance on appropriate medical procedures.

The recommended cure is a dietary and lifestyle change using the Fleming Diet. The premises of the diet breaks down into two phases.

       - Phase I. You cut out all meat, dairy, eggs, processed food, and grains. You only eat fruits, vegetables (to include white potatoes), beans and nuts. During this phase, you are forcing your body to use up the extra cholesterol in your system. This will force your blood work to return to normal healthy ranges. Additionally, you start exercising. Leisure walks count as exercise. The whole point is to be less sedentary.

       - Phase II. The book says you can move onto Phase II after you reach your intended goals, which should occur after being on the diet for a few months. Slowly you reintroduce in limited quantities whole grain, healthy types of meat, low-fat dairy, and oil. During this phase, your exercise program should progress from leisure to moderate workouts multiple times a week. The Phase II goals are to maintain what you achieved.

While the book focuses on how inflammation leads to heart disease, it does mention other diseases that have inflammation as a cause, such as hypertension, diabetes, arthritis, and cancer. The good doctor also spends part of a chapter explaining how high protein low carb diets are ultimately bad for your health in the long run. As I mentioned earlier, I liked this easy to read health book and it makes me think twice about the foods I eat. I am giving serious thought to trying out the Fleming diet, or a modified version.  While the book was published 10 years ago, the information is still good today. Less processed typical Western diet, and more plant based food.