The Cranky Yankee December Newsletter

Going Bananas--from the HSI eAlert
Today we sing the praises of the humble banana.

An HSI member named Howard offers a list of banana perks, which includes this nutritional comparison to apples: "Four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron and twice the other vitamins and minerals."

Additional banana virtues include:
Provide enough energy for a 90-minute workout
Contain tryptophan, which your body converts to serotonin to help relieve depression
High potassium content helps address high blood pressure, has a cooling effect on the body and may help relieve stress
High in soluble fiber, which aids bowel function and makes for easy digestion (even for ulcer patients)
Natural antacid effect may help relieve heartburn
High B vitamin content
Regular consumption may help reduce stroke risk, according to a study
A member named JonB writes: "Howard, I come from a banana growing area in Australia called Coffs Harbour, and I know about all the healthy attributes of bananas, and you have missed one very important point. They taste GREAT."

But what about the sugar content? A member named Marianne posts this comment:

"My husband, who is considered 'pre-diabetic' has been told to limit fruits, especially the sweeter ones, like oranges and bananas. This just never made much sense to me, as these are whole foods that are easily digested and just full of good stuff. How bad could they be? Then I ran across an article written by Dr. Tim O'Shea. In his chapter called 'Sugar: the sweet thief of life' he states that people, such as with cancer, are told unnecessarily to avoid fruits, because of the sugar content. An excerpt: 'Natural fruit sugar, or fructose is generally low on the glycemic index. Fructose is quickly and easily used by the cells and thus removed from the blood.'"

The Value of Cranberries

When is the last time you ate cranberries? Was it with a turkey dinner? With all the research pointing to the amazing health benefits of this simple berry, shouldn't cranberries be more than a once a year side dish?

How Cranberries Are Proving Their Strength:

The Cranberry Institute provides the results of studies and research that highlight the fantastic health benefits of the humble cranberry.

Cranberries have been used for thousands of years by Native Americans as a source of food and to extend the shelf life of dried meats. Colonial sailors also made use of the natural preservatives in cranberries (from benzoic acid) which allowed them to last through long sea voyages, and the high Vitamin C content which prevented scurvy.

Perhaps they were on to something since new research suggests that cranberries may prevent the adhesion of the e.coli bacteria - a common cause of food poisoning from contaminated meat - to the urinary tract. This 'anti-adhesion' effect may also help in preventing bacteria from causing stomach ulcers and gum disease.

Vitamin C is also a known powerful antioxidant and is being widely accepted as a means of combating the effects of free radicals in the body which can cause cancer, heart disease and other health problems. Antioxidants from cranberries are being researched for prevention of kidney stones and lowering cholesterol.

While many fruits contain antioxidants, according to research cranberries have more antioxidants than 19 commonly eaten fruits. With this news it makes sense to include cranberries into a balanced diet throughout the year.

How Can You Include Cranberries Into Your Diet?

Fresh, frozen or dried, cranberries can be eaten anytime of the year.

Adding dried cranberries to baking (such as scones, breads and cookies) is an easy way to enjoy their tart sweetness. Adding frozen cranberries to smoothies or soups can lend a mild tang to your creations. Fresh cranberries make excellent garnishes and dressings.

The easiest way to add cranberries to your diet is to drink cranberry juice. While sweetened juices have less antioxidants than unsweetened, the benefits of adding cranberry to your diet are still there. If you add unsweetened juice to sparkling water you can enjoy a refreshing spritzer.

While studies are still being conducted on the health benefits of cranberries there is no doubt that increasing the intake of fruits and vegetables in your diet will lead to a healthier body. Choosing to use a variety of berries, citrus and other fruits will ensure you are giving your body everything it needs for optimum health.

Product Note: I was recently given a case of Betty Crocker Roasted Garlic Mashed Potatoes. They are quick and easy and Cranky LOVES them.
December Recipes: Gourmet Green Beans and Sweet Onion Sauce for ham
The beans are an easy treat--a great way to get your veggies and enjoy them. The sauce really dresses up a basic ham. Cranky made it yesterday and I keep going back for the leftovers.
Gourmet Green Beans:
Tools: microwave bowl, large frying pan, wooden spoon.
Ingredients: 1 1/2 lbs. fresh green beans
8 oz. sliced baby portobello mushrooms
3/4 cups water
2 tablespoons garlic butter (or butter with garlic powder added to taste)
1 tablespoon sesame seeds
1 teaspoon seasoned salt
Directions: Place beans, mushrooms and water in a microwave-safe bowl, cover and cook on high 12-14 min. Stir once while
cooking.
Preheat frypan on medium high. Add butter (and garlic powder if needed). Let it melt and swirl the pan to coat it with
the butter. Add the sesame seeds and brown them lightly.
Drain the beans and mushrooms and add them to the frypan. Sprinkle with seasoned salt. Reduce heat to medium,
cover, and cook 6-8 minutes, stirring occasionally, until beans are as tender as you like them.

Sweet Onion Sauce:
Tools: Medium saucepan, wooden spoon.
Ingredients: 1 package onion gravy mix
8 oz. can crushed pineapple in juice (do not drain)
1/4 cup sherry
1/3 cup honey
1 tablespoon Dijon mustard
Directions: Combine ingredients in saucepan, mix well. Heat to boiling over medium-high heat; stir and serve over ham.



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The Cranky Yankee November Newsletter

The Price You Pay for an Extra 20 Pounds
Over the past few decades, there has been an explosion in the number of people who are overweight or obese. Some experts are calling it an "epidemic" - albeit, one that is self-inflicted. Here are the numbers from the National Health and Nutrition Examination Survey (NHANES), put out by the CDC:
65% of the population are overweight.
31% of the population are obese.
27% of the population engage in no physical activity whatsoever.
Another 28% engage in no regular physical activity.
Even if you're only slightly overweight, here's a good reason to do something about it. According to the North American Association for the Study of Obesity, gaining just 20 pounds in adulthood will double your risk of diabetes and more than double your risk of hypertension.
- Jon Herring
Plan to Eat and Eat Your Plan
Poor nutrition has been linked to heart disease, high blood pressure, cancer, and many other diseases. We can reduce our risk by choosing well-balanced meals. Balance, moderation and variety are the keys to eating well to maintain a sound mind and body.

Fast foods and eating out in restaurants have become so prevalent in our society that eating healthy meals are somewhat difficult. Understandably, it is easier to take the kids to a fast food restaurant or drive through after an exhausting day at work. No doubt there are more convenient choices but they are killing us and our families. Like with any change, it is challenging to adopt a new way in the early stages, but not impossible.

First begin with a plan. You have heard many times that if you fail to plan, then, you plan to fail. It is the same with eating. Plan your meals at the beginning of the week. Breakfast is as simple as whole grain cereal, whole-wheat toast, fruit, low-fat yogurt, 100% juice, and skim milk. Pack your lunch the night before so you will not make excuses or be tempted to run to the hotdog vendor. Pack leftovers from dinner, a veggie or tuna sandwich with low-fat mayo, fruit or soup. Purchase ready-made salads [without dressing mixed in] for a quick and easy dinner. Store readily available vegetables with low fat dip for easy snacking. Children love to dunk food into dips, this is a great way to get them to eat a healthy snack.
Prepare meals that can be stored in the freezer such as casseroles, pasta dishes, etc. Before you go to work, take a dish out of the freezer to thaw out. When you come home from work, all you need to do is throw the thawed dish in the oven for about 35-45 minutes and dinner is served without much effort.

Eating healthy on a regular basis does take planning and discipline. At first, it may seem rigorous because you are learning how to prepare meals. Grocery shopping may also feel like a chore. But, within a couple of weeks, it will become a habit and second nature. You will feel more in control knowing exactly what ingredients are being used. Therefore, you do not have to worry about hidden fats or too much salt, that are likely present in most restaurant foods.

Be a good role model for your family. You will be serving them by providing both healthy meals and educating them about leading a healthy lifestyle. This is huge because you are setting the example for your kids and passing it on to their kids, and down the line. So, if there was any evidence before of family history health problems, feel well that you decided to take charge and end the madness or at least decrease the risk for your family's future generations.

The goal here is to enjoy nutritious and tasty foods. Remember, moderation is key so do not be too obsessed or restrictive as you may sabotage your success resulting in binge eating. Many of you can probably relate to forcing yourself not to eat a certain type of food such as a cookie, only to find a whole box devoured later. Have the cookie to prevent overeating down the road.

Plan your meals to incorporate servings of protein, whole grains, fresh fruits, vegetables, and dairy products. RDA suggest for daily intake of carbohydrates: 55-70%, fats: 20-30%, proteins: 15-20% and the World Health Organization suggests 40-50 grams of fiber daily. A varied diet is essential to good health. Concentrate on foods that are high in vitamins, essential fatty acids, antioxidants, unrefined carbohydrates, high fiber, low in sugar, low in fat, low in sodium, and limit alcohol consumption. Eating well and limiting your use of salt, sugar, caffeine, fats, can reduce stress and disease. American Cancer Society has stated that as much as 60% of cancer is related to diet.

You must start by making a decision to live a healthy, less stressful life by developing good eating habits. Come up with a plan and include your family by asking for feedback. Find out what healthy foods they want to try. Get them involved. It is easier to change when you are supported. Eating well will help you manage stress, reduce risk of disease and illness, control weight, and provide energy

Are You Getting ALL the Nutrients You Need?
You and I are facing a critical vitamin and mineral shortage. This health crisis has been growing at an alarming rate since the early 1900's. Of particular concern are folks on weight loss diets - especially low carb diets.

As a partial result, nutritionally driven chronic diseases have reached epidemic proportions. About 95% of people over 40 will suffer from one or more of these chronic diseases by the time they reach retirement. Diseases such as cancer, heart disease, diabetes, dementia, vision loss - to name a few. That's 95 people out of every 100.

For decades the medical community poo-poo'd the nutrition "fanatics" when they mentioned the importance of vitamins and minerals as a basis of our vital health.

Then, a real shocker.

In the June 19, 2002 issue of the Journal of the American Medical Association they announced: "Suboptimal intake of vitamins should be seen as a risk factor for chronic disease, especially in the elderly."

This tells us that today our food contains MUCH LESS nutrition and yet our needs for vitamins and minerals are MUCH GREATER than ever before in human history.

You'll discover, in this article, how this can be possible. And some simple steps you must take to protect yourself and your loved ones.

PLANTS ARE THE SOLE SOURCE OF ALL VITAMINS AND MINERALS FOR EVERY LIVING CREATURE. Even animals that eat nothing but meat - the vitamins came from somewhere down the food-chain - from an animal or fish that eats plants.

PLANTS CREATE BODY-READY VITAMINS AND MINERALS FROM NUTRIENTS IN THE SOIL. The richer the soil, the more vitamins and minerals are packed into the plants. On the other hand, vegetables grown in poor soil will have far lower levels of vitamins and minerals.

AND THE SOILS ARE BECOMING SAND - DEPLETING AT A VERY RAPID RATE. Commercial farming really started to expand as the ability to transport the produce to new markets increased - trains, then trucks. This was a boon for consumers. Now they didn't have to grow their own vegetables. And they could enjoy produce that was either out-of-season or wasn't able to grow in their area.

As commercial growers keep using the same fields year after year, the soils keep losing their rich nutrients. And, as soils deplete, so does the vitamin and mineral content of the vegetables grown in that soil.

Chemical companies have come to their aid by providing chemicals that will force the plants to grow in poor soil.

There are a couple of problems with this.

The vegetables look great but contain far fewer vitamins and minerals they once did. They also absorb some of these chemicals. Now our body needs even more vitamins to deactivate these toxins.

The vegetables we consume today give us far fewer nutrients than 100 years ago - yet create the need for more. A double whammy.

Genetic engineers have created vegetables that are more disease resistant, that grow faster, are more visually attractive, and are easier to harvest. For example: a new tomato was developed for growers primarily to take a 5-mile-per-hour impact from the faster picking machines. These are tough skin tomatoes - you've probably had some. Nothing is being done to increase the nutrient levels of the plants - or to enrich the soil.

Some vegetables and most fruits you buy in the store are picked before they're ripe, and often chemically treated so they ripen on the way to the grocer's shelf. This gives the produce a lot longer shelf life - less waste. As you probably know, produce picked at its ripe peak contain maximum nutrients - but spoil quickly. Vine ripened, fresh produce can be quite unprofitable for the grower and grocer. On top of all this, consider the higher levels of air and water pollution, lower oxygen levels in the air we breath, and our fast paced, fast food societies of today. You can easily see that our wonderfully created bodies are being taxed to the max - and need more protection than ever before.
WHAT DO WE DO TODAY?

1. Make fresh, whole fruits, vegetables, and grains a larger part of your daily diet. These are the absolute best quality vitamins and minerals you can buy. Eat them raw, uncooked as much as possible. If necessary, cook slowly at low heat to keep the nutrients at the highest possible levels. Simply put - the less processing the better. Most people do not eat even the minimum recommended amounts, yet we all need much more than that today.

2. Look for organically grown produce at your grocery store or health food store. Generally this produce will contain the much higher levels of nutrients - as they did a century ago - without the chemicals. They cost more but you get a LOT MORE nutrients and much more succulent flavor than commercially grown produce.

3. Grow some of your own produce - in a yard garden, patio pots, or inside the home in window pots. It's fun, very easy, decorative, puts oxygen in the air and the taste and nutrition is just tons better than store-bought.

4. No matter how perfect our diet, we ALL need to invest in a GOOD vitamin supplement today. Even nutrition experts, who eat an "ideal" diet, take vitamin supplements. A good vitamin will require you to take 3 large tablets or six medium size tablets or capsules per day minimum. Anything less is a waste of money.

Financially speaking, this is a critical part of our retirement program. If we don't have good health at retirement, nothing else will matter. Vitamin supplements are, by far, the cheapest health insurance and wisest retirement plan we can invest in. Herbalife's basic daily vitamins are designed to be taken three times a day. Just as the body thrives on 3 meals a day, it operates best with its vitamins on the same schedule. Make sure the tablets you take are water soluble for easy absorption. A tablet that goes in one end and out the other is literally money down the drain.

November Recipe:
Very Basic Turkey

Tools: Roasting pan or large baking pan (big enough for the turkey to sit inside, deep enough to hold juices), meat thermometer, aluminum foil.
Ingredients: Turkey, something to stuff inside, spices for the outside.
For food safety, it is recommended that a frozen turkey be thawed in the refrigerator. Allow a few days for the typical 12-16 pound bird. (Cranky has thawed ours on the kitchen counter overnight without any adverse effects, but this is not the safest way to do it.) Once the bird is thawed, unwrap it and remove the parts that are packed inside. You should find the neck, heart, gizzard and liver, usually in a bag inside the main body cavity. There are openings at BOTH ends, so be sure to stuff them both if you are using stuffing. The bird can be cooked without stuffing, but the meat will pick up flavoring from the stuffing so that's an easy way to add spice. With most turkeys, you can stuff the legs back into the skin flap after stuffing the bird. The top end has a long skin flap that you can fold over the opening and secure with a turkey skewer, a potato nail, or even a clean nail out of the toolbox.
While preparing the turkey for the oven, preheat the oven to 400. When you put the turkey in, lower the temperature to 350. Plan on cooking about 25 minutes per pound, but check the meat thermometer during the last hour or so to prevent overcooking. When you can wiggle the bone in the drumstick and have it come right out, the bird is a little overcooked, and the white meat will be dryer than usual. The thickest part of the drumstick is usually the best place to stick the thermometer--about halfway between the skin and the bone.
Stuffing: You can buy pre-mixed stuffing at the grocery store and just follow the directions on the package, or you can get creative. Almost anything can be stuffed in a bird. Our last 2 were filled with chopped apples and raisins. We added cinnamon to one and left the other plain. One Thanksgiving eve, my mother and grandfather had a few beers and decided that they would make the stuffing. They took over the kitchen and kicked everyone out. That stuffing was the best we ever had--unfortunately neither of them could remember just what they'd put in it!
Outside of the bird: Try any seasoning you like. We wiped one down with a hickory smoke seasoning, and used salt, pepper, and rosemary on the other. Sage was a favorite of my grandmother's and she usually put a bay leaf or two inside.
Why the aluminum foil? Unless you have a covered roasting pan, or cook the bird in a large roasting bag (follow directions on the package), the top of the turkey is going to brown very quickly and may overcook. You can slow this down by making a tent of foil over the turkey and leaving it there until the last hour. Wrapping the wing tips in foil helps keep them from getting too crisp. ( For beginners, the large roasting bags do a good job and help prevent splatters in the oven.)


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Thanks for subscribing,
Cranky Yankee and Mrs. Cranky
P.S. Blogs available at:
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http://mrscrankysblog.blogspot.com
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http://proofreaderscorner.blogspot.com
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Negative Effects of Caffeine

Caffeine is big business. There are new coffee shops popping up
all over the place. You can?t go far without running into a
Starbucks. "Let's get together for coffee. Time for a coffee
break."

Coffee pot goes off before my feet hit the floor. Travel mugs for
sipping coffee on your way to work. I'll just have this chocolate
bar to pick me up this afternoon. Caffeine - It's everywhere!
It's everywhere!

Many people have grown so accustomed to having their morning
coffee or soda that they don't even consider the damaging effects
caffeine has on the body. On the contrary, most will tell you
that they NEED their jolt to get them moving in the morning or to
keep them upright throughout the day.

Caffeine is present not only in coffee, but also tea, soda,
chocolates and in certain pain relievers, such as aspirin or
acetaminophen. It is also sometimes used in combination with an
antihistamine to overcome the drowsiness caused by the antihistamine.

If you don't think it's addicting, try going off caffeine, cold
turkey. See if you don't have a headache for two to nine days.
That's caffeine withdrawal! You don't need to be a coffeeholic to
experience negative physical symptoms. Even as little as one to
two cups a day can negatively affect you.

You may be experiencing a number of physical ailments that could
be caused solely from caffeine. The most common side effects of
caffeine include dizziness, headache, irritability, muscle
tension, nausea, nervousness, stuffy nose, unusual tiredness and
jitters.

Too much (overdose) of caffeine can give you all sorts of grief
such as stomach pain agitation, anxiety, restlessness, confusion,
seizures, dehydration, faster breathing rate, fast heartbeat,
fever, frequent urination, increased sensitivity to touch or
pain, irritability, muscle trembling or twitching, vomiting,
sometimes with blood, fibrocystic breast disease, ringing or
other sounds in ears, seeing flashes of "zig-zag" lights, and
trouble in sleeping.

If you are diabetic or insulin resistant, caffeine causes your
body to produce more insulin and you don't want that. Caffeine
makes all aspects of a menstrual cycle worse. Isn't that bad
enough some months?

The next time you experience any of the above symptoms, try
cutting back on caffeine. That may be all it takes to take care
of the problem. Reduce caffeine intake gradually to prevent any
symptoms of withdrawal.

Cut back on your intake or combine a mixture of caffeinated and
decaffeinated beverages until you're totally weaned off. People
can, and do, survive ridding their bodies of all caffeine. And
they're feeling much better for it!

ABOUT THE AUTHOR:
Cody Moya writes about Health and Fitness in his
Health and Fitness Weekly Magazine. You can sign
up for his free Magazine and get additional information
at his website: http://www.healthandfitnessweekly.com/