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Making Rose Water

Making Rose Water
Source: Mother Earth Living
Shidonna Raven Garden and Cook

We are all about food and health around here! Rose Water is used in one of my favorite desserts: Baklava! and many other wonderful foods. What are your favorite desserts? What other ways do you cook with Rose Water? What is your favorite dessert?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Making Echinacea Tincture – Medicinal Herbs

Making Echinacea Tincture – Medicinal Herbs
Source: Rosemary Gladstar
Shidonna Raven Garden and Cook

More wonderful than eating food for the taste is eating foods for their healing or medicinal purposes. In a time where the corona virus is running rampant around the globe and claiming lives at all levels foods that get at the heart of healing are a huge comfort. Enjoy this simple and straightforward method for harvesting your foods for their medicinal benefits.

Echinacea is one of our favorites because it boosts the immune system, which is especially comforting now and during any cold season. What are your favorite herbs? What are their medicinal purposes? What foods do you take when you become ill?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Hearty fufu

Cooking fufu
Source: Ndudu by Fafa
Shidonna Raven Garden and Cook

Fufu is one of my favorite dishes. Its a hearty staple that goes with almost any dish like rice or potatoes. I prefer it made with sweet potatoes. What are your favorite cultural or international dishes? Where is the dish from? What do you like about it?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Cooking: from Garden to Kitchen

Kitchen Garden and Cooking
Source: NParks SG
Shidonna Raven Garden and Cook

Have you started your garden? What is in your garden? What have you cooked from your garden?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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White House Kitchen Garden

The White House Kitchen Garden
Shidonna Raven Garden and Cook

The White House has an incredible garden. The Chefs got really involved and enjoyed pulling food from the garden that adorned the plates of dignitaries. Its amazing to something go from a seed to a full fledged vegetable or fruit on your plate. Do you think if you grew your own foods your children would eat more fruits and vegetables? Do you think if you ate more fruits and vegetables that your children will eat more fruits and vegetables? Do you think eating more fruits and vegetables would improve your health? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Making Echinacea Tincture and Tea

Processing Echinacea
Shidonna Raven Garden and Cook

Now that some of you are growing your own echinacea plants, time to consume them and enjoy the medicinal benefits. The above video takes you through what one needs to do to make a tincture or tea. Basically, harvesting the leaves (clipping, cleaning, drying and braking into small consumable bits). Once your petals and leaves are prepared for a tea, all you need is a tea ball and you can enjoy your own home grown echinacea.

Which edible flowers do you like? Do they have medicinal benefits? How do the medicinal benefits contribute to your overall health? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Making Fresh Tomato Sauce

Making Fresh Tomato Sauce
Source: E How Food
Shidonna Raven Garden and Cook

Now that we have a few tomatoes from the garden lets get cooking! What are you growing in your garden? What have you been cooking? What are the health benefits of the foods that you have been eating? We’ll take care of the desserts. Share your comments with the community by posting them below. Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing

!If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Diet and Physical Activity: What’s the Cancer Connection?

Cancer and Diet Shidonna Raven Garden and Cook

How much do daily habits like diet and exercise affect your risk for cancer? More than you might think. Research has shown that poor diet and not being active are key factors that can increase a person’s cancer risk. The good news is that you can do something about this.

Besides quitting smoking, some of the most important things you can do to help reduce your cancer risk are:

  • Get to and stay at a healthy weight throughout life.
  • Be physically active on a regular basis.
  • Follow a healthy eating pattern at all ages.
  • Avoid or limit alcohol.

The evidence for this is strong. The World Cancer Research Fund estimates that at least 18% of all cancers diagnosed in the US are related to body fatness, physical inactivity, alcohol consumption, and/or poor nutrition, and thus could be prevented.

Control your weight.

Getting to and staying at a healthy weight is important to reduce the risk of cancer and other chronic diseases, such as heart disease and diabetes. Being overweight or obese increases the risk of several cancers, including those of the breast (in women past menopause), colon and rectum, endometrium (the lining of the uterus), esophagus, pancreas, liver, and kidney, as well as several others.

Being overweight can increase cancer risk in many ways. One of the main ways is that excess weight causes the body to make and circulate more estrogen and insulin, hormones that can stimulate cancer growth.

What’s a healthy weight?

One of the best ways to get an idea if you are at a healthy weight is to check your body mass index (BMI), a score based on the relationship between your height and weight. Use our easy online BMI calculator to find out your score.

Most people are at a normal weight if their BMI is below 25. Ask your doctor what your BMI number means and what action (if any) you should take.

If you are trying to control your weight, a good first step is to watch portion sizes, especially of foods high in calories, fat, and added sugars. Also try to limit your intake of high-calorie foods and drinks. Try writing down what and how much you eat and drink for a week, then see where you can cut down on portion sizes, cut back on some not-so-healthy foods and drinks, or both!

For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.

Move more and sit less.

Watching how much you eat will help you control your weight. The other key is to be more physically active. Being active can help reduce your cancer risk by helping with weight control. It can also help improve your hormone levels and the way your immune system works.

More good news – physical activity helps you reduce your risk of heart disease and diabetes, too! So grab your athletic shoes and head out the door!

The latest recommendations for adults call for 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity activity each week, or a combination of these. Getting to or exceeding the upper limit of 300 minutes is ideal. For kids, the recommendation is at least 60 minutes of moderate or vigorous intensity activity each day.

  • Moderate activities are those that make you breathe as hard as you would during a brisk walk. This includes things like walking, biking, or even housework and gardening.
  • Vigorous activities make you use large muscle groups and make your heart beat faster, make you breathe faster and deeper, and also make you sweat.

It’s also important to limit sedentary behavior such as sitting, lying down, watching TV, or looking at your phone or computer.

Being more physically active than usual, no matter what your level of activity, can have many health benefits.

Follow a healthy eating pattern.

Eating well is an important part of improving your health and reducing your cancer risk. Take a good hard look at what you typically eat each day, and try to build a healthy diet plan for yourself and your family.

A healthy eating pattern includes… 

  • Foods high in vitamins, minerals, and other nutrients
  • Foods that are not high in calories, and that help you get to and stay at a healthy body weight
  • A colorful variety of vegetables – dark green, red, and orange
  • Fiber-rich beans and peas
  • A colorful variety of fruits 
  • Whole grains (in bread, pasta, etc.) and brown rice

A healthy eating pattern limits or does not include… 

  • Red meats like beef, pork, and lamb
  • Processed meats like bacon, sausage, luncheon meats, and hot dogs
  • Sugar-sweetened beverages, including soft drinks, sports drinks, and fruit drinks
  • Highly processed foods and refined grain products

Tips for a healthy eating pattern

  • Fill most of your plate with colorful vegetables and fruits, beans, and whole grains.
  • Choose fish, poultry, or beans as your main sources of protein instead of red meat or processed meats.
  • If you eat red or processed meats, eat smaller portions.

More healthy eating tips

  • Prepare meat, poultry, and fish by baking, broiling, or poaching rather than by frying or charbroiling.
  • Follow a healthy eating pattern when you eat away from home. Eat vegetables, whole fruit, and other low‐calorie foods instead of high‐calorie foods such as French fries, potato and other chips, ice cream, doughnuts, and other sweets. Restaurants often serve large portions, but you don’t have to eat it all in one sitting. Ask for a to-go box from the start, and pack up your leftovers for lunch or dinner the next day.  
  • Don’t supersize your plate—and yourself! If you enjoy some high‐calorie foods once in a while, eat smaller portions. 
  • Be a savvy consumer. Pay attention to food labels in the grocery store and on restaurant menus.
  • Limit your use of creamy sauces, dressings, and dips with vegetables and fruits.

It is best not to drink alcohol.

Alcohol increases the risk for several types of cancer. The more alcohol you drink, the higher your cancer risk. But for some types of cancer, most notably breast cancer, consuming even small amounts of alcohol can increase risk.

People who choose to drink alcohol should limit their intake to no more than 2 drinks per day for men and 1 drink per day for women. The recommended limit is lower for women because of their smaller body size and slower breakdown of alcohol.

A drink of alcohol is defined as 12 ounces of beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits (hard liquor). In terms of cancer risk, it is the amount of alcohol, not the type of alcoholic drink that is important.

Reducing cancer risk in our communities

Adopting a healthier lifestyle is easier for people who live, work, play, or go to school in an environment that supports healthy behaviors. Working together, communities can create the type of environment where healthy choices are easy to make.

We all can be part of these changes. Let’s ask for healthier food choices at our workplaces and schools. For every junk food item in the vending machine, ask for a healthy option, too. Support restaurants that help you to eat well by offering options like smaller portions, lower-calorie items, and whole-grain products. And let’s help make our communities safer and more appealing places to walk, bike, and be active.

The bottom line

Let’s challenge ourselves to lose some extra pounds, increase our physical activity, make healthy food choices, avoid or limit alcohol, and look for ways to make our communities healthier places to live, work, and play.

To learn more, see the American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention.

Source: The American Cancer Society

What illness do you have? How have you considered your diet? What has made a difference? Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Asthma & Diet

Asthma and Diet Shidonna Raven Garden and Cook

It’s no secret that a well-balanced diet keeps the body and mind strong and healthy. Eating the right foods and nutrients can give us energy to stay active throughout the day, supports our immune system and improve our health—even our lung health!

The right nutrients in your diet can help you breathe easier, and in some cases, help minimize asthma symptoms. While there’s no specific diet recommendation for asthma, there are some foods and nutrients that may help support lung function and reduce asthma symptoms.

How Does Food Relate to Breathing?

Metabolism is the process of changing food to fuel in the body. Oxygen is important in this process to help burn the food’s nutrient molecules. When sugars, fibers, fats and proteins are broken down, energy is the final product. Carbon dioxide is created as a waste product and is exhaled.

Different types of nutrients require different amounts of oxygen and produce different amounts of carbon dioxide. Carbohydrates use more oxygen and produce more carbon dioxide, whereas fats produce less carbon dioxide for the amount of oxygen consumed. “Some people with COPD feel that eating a diet with fewer carbohydrates and more healthy fats helps them breathe easier,” says Traci Gonzales, nurse practitioner and volunteer spokesperson for the American Lung Association.

What Can Help

Vitamin D: Vitamin D plays an important role in boosting immune system responses and helps to reduce airway inflammation. Low levels of vitamin D have been linked to increased risk of asthma attacks in children and adults. Research also shows adults with asthma may benefit from vitamin D supplements, such as protective effects against acute respiratory infection and reduced rate of exacerbations needing treatment with systemic corticosteroids.

Food sources of vitamin D include: fortified milk, salmon, orange juice and eggs.

Vitamin E: Vitamin E contains a chemical compound called tocopherol, which may decrease the risk of some asthma symptoms like coughing or wheezing.

Sources of vitamin E include: almonds, raw seeds, Swiss chard, mustard greens, kale, broccoli and hazelnuts.

What to Avoid

Sulfites: While some fresh fruit such as apples or bananas can be helpful in your diet, sulfites are found in many dried fruits and can cause an adverse reaction or even worsen asthma symptoms for some.

Sulfites are also found in some pickled food, shrimp, maraschino cherries, bottled lemon or lime juices and alcohol. “Not everyone knows about this connection,” says Gonzales. “I’ve seen quite a few people whose asthma can be triggered when drinking alcohol, particularly red wine.”

Foods that cause gas: Avoid foods that cause gas or bloating, which often make breathing more difficult. This may cause chest tightness and trigger asthma flare ups.
Foods to avoid include: beans, carbonated drinks, onions, garlic and fried foods.

SalicylatesSalicylates are naturally occurring chemical compounds and, although it’s rare, some people with asthma may be sensitive to salicylates found in tea, coffee, some herbs or spices and even aspirin, according to Gonzales.

People with common food allergies or sensitivities, such as dairy products, artificial ingredients, tree nuts, wheat or shellfish, may also be at risk of developing asthma.

Some asthma patients may have heard of soy isoflavone supplements as a possible remedy for symptoms. A study from the American Lung Association Airways Clinical Research Centers (ACRC) Network has found that use of a soy isoflavone supplement did not result in improved lung function or clinical outcomes, including symptoms, episodes of poor asthma control or airway inflammation.

Keep in mind that food restrictions and allergies vary depending on the individual. Remember, no single food or vitamin will supply all the nutrients you need. A diet with a variety of vitamins and nutrients that keep our minds and bodies healthy.

It’s important to consult your doctor or a nutritionist before making any drastic changes to your diet. Learn more about nutrition and health at Nutrition.gov and find a registered dietitian nutritionist at EatRight.org.

Do you or do you know someone with asthma? What natural remedies do you use to address your asthma? What has helped the most?

Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.

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Easy Thanksgiving Turkey

Easy Thanksgiving Turkey Recipe: How to Cook Tender Juicy Turkey – How to Make Homemade Turkey Gravy
Shidonna Raven Garden and Cook

This year has been an eventful year. Believe it are not Thanksgiving is only a few months away. What are your favorite Thanksgiving dishes? What tips from this article will you use? Will you be traveling for Thanksgiving? Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing.

Order your Thanksgiving Treats for the Holidays now and make sure they are on time.

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.