Spicy Baked Sweet Potatoes

Here is an easy to make nutritious and delicious side option.

You’ll Need 

  • 2 medium sweet potatoes
  • 1 1/2 Tablespoons olive and coconut oil
  • 1 teaspoon curry powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ginger powder
  • 1/2 teaspoon salt
  • Wash and scrub potatoes leaving the skins on.
  • Cut the potatoes into 1/4 to 1/2 inch sticks or cubes and set aside
  • Mix together the spices and oil
  • Add the potato sticks to the mixture and coat well
  • Lay onto a cookie sheet and bake for 30 to 40 minutes.
  • Stir them halfway through cooking.

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Surprised by this result? I don’t think we are.

The Biology of Nicotene Addiction

What do you think would happen — you know, hypothetically speaking — if someone created a product that was basically a delivery device for an addictive drug.

First of all everyone would freak out because it would be so ridiculous to even suggest that you could put something like that out to the public. BUT. Let’s suspend disbelief (like we do when movies show people flying, fires blazing in space, or the Browns winning an NFL game), and say that within this fantasy dystopia, delivery devices for addictive drugs are legal and common.

What do you think would happen to the children teenagers in this absurd situation who inhaled the device with the higher drug concentration?

They would become addicted to the drug. Of course they would. Therefore, they would be more likely to continue using in the future (GREAT for the drug dealers, BAD for the addicted), in whatever form they could find it.

Below is a nice article by Reuters showing that this is not Science Fiction, but our current reality.


Higher nicotine in e-cigarettes tied to higher risk of teen smoking

(Reuters Health) – Teens who vape, or use e-cigarettes, may be more likely to develop a regular smoking habit when the liquid they use in their vaping devices has higher concentrations of nicotine, a U.S. study suggests.
Some previous research has found adolescents who try e-cigarettes may be more likely to transition to traditional cigarettes than their peers who haven’t used the devices. The current study focused on teens who reported vaping recently to see if the amount of nicotine in their “e-liquid” influenced their use of e-cigarettes and traditional cigarettes over the next six months.

The adolescents who started out using e-liquid with high nicotine levels were more than twice as likely to regularly smoke traditional cigarettes by the end of the study as vapers who used nicotine-free liquid, researchers report in JAMA Pediatrics.

High nicotine liquid in e-cigarettes was also associated with 65 percent higher odds that teens would develop a regular vaping habit.

“The results of this study suggest that nicotine in e-cigarettes may be responsible, at least in part, for the association between e-cigarette vaping and later smoking of conventional cigarettes in youth,” said study co-author Adam Leventhal, director of the University of Southern California’s Health, Emotion, and Addiction Laboratory in Los Angeles.

“Because nicotine may harm the developing adolescent brain and increase the risk of attention problems and depression, continuous exposure to nicotine, even through e-cigarettes, is a concern,” Leventhal said by email. “Teens should not start experimenting with nicotine and tobacco products in any form.”

Big tobacco companies, including Altria Group Inc, Lorillard Tobacco Co and Reynolds American Inc, are all developing e-cigarettes. The battery-powered devices feature a glowing tip and a heating element that turns e-liquid into a cloud of vapor that users inhale.

The liquid may contain nicotine, flavorings, and other ingredients.

For the current study, researchers examined data on 181 students from high schools in the Los Angeles area who were surveyed once during tenth grade and again in eleventh grade.

All of the participants had vaped at least once in the past 30 days when they were initially surveyed. They reported nicotine concentrations for their e-liquid, ranging from none to as high at least 18 milligrams per milliliter.

Beyond its small size, another limitation of the study is its reliance on youth to accurately recall and report on what was in their e-cigarettes and how often they vaped or smoked, the authors note. It’s also possible that factors not measured in the study might influence whether teens developed more regular vaping or smoking habits over time.

Still, this study adds to evidence that e-cigarettes are not risk-free, said Thomas Wills, a researcher at the University of Hawaii Cancer Center in Honolulu and the John A. Burns School of Medicine.

Many people who try e-cigarettes don’t go on to become heavy smokers, Wills, who wasn’t involved in the study, said by email.

“But even experimenting will increase your odds of becoming a smoker,” Wills added. “These studies show that if you start using e-cigarettes, even infrequently, you are stepping onto a slippery slope and it is hard to tell where you will end up.”

SOURCE: bit.ly/2lbz9VC JAMA Pediatrics, online October 23, 2017.

Pomegranate, Carrot Salad

This is a unique salad that incorporates in season fruits and veggies and also makes a nice complement to a variety of fall time meals.

You’ll Need
  • 4 medium carrots, shredded
  • 1/3 cup pomegranate seeds
  • 1 Tablespoon scallions, chopped
  • 3 Tablespoons lemon juice
  • 2 Tablespoons olive oil
  • Salt and pepper to taste


  • Combine all ingredients in a mixing bowl, toss and serve.


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From Knowing To Doing

We know this: “Eat right and exercise”. But with our staggering weight and health problems, it’s clear that there’s a missing piece between knowing and doing. This study looked at diabetics and basically asked the question …

“Does More Knowing Lead To More Doing?”

In other words, if you have a higher score on your knowledge of self-care importance, routines, etc., will you be more likely to actually take care of yourself?

Unfortunately, but perhaps not unsurprisingly, the answer is no. In this study, there was no relationship between a greater understanding of self-care for this disease and actually applying that knowledge to help control the disease.

The missing piece is actually people. Person to person interactions make it easier for us to apply the knowledge we all have. Surround yourself with positive people and it will help you be more positive. Surround yourself with people who take better care of themselves, and it will help you do the same.

Pumpkin Muffins

Cooking with pumpkins can be very nutritious and delicious. Here are some tips. First off it is always best to cook with smaller pumpkins as they yield more flavor. Cut the pumpkin in half, and scoop out the seeds and stringy bits and then place the halves cut-side down in a baking dish and bake at 350 until the flesh is soft. Scoop out the pulp and puree in a food processor and then it is ready to use. The puree can also be placed in the freezer at this time and used later on.

Yields: 24 standard size muffins

You’ll Need:

  • 4 eggs
  • 3/4 cup sugar
  • 2 cups pumpkin puree
  • 3 cups all purpose flour
  • 2 teaspoons baking soda
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon salt
  • 1 cup chopped walnuts


  • Preheat oven to 400 F.
  • In a large mixing bowl, beat egg, sugar, pumpkin and oil until smooth.
  • In another bowl combine flour, baking soda, baking powder, cinnamon and salt.
  • Then add to the pumpkin mixture and mix well.
  • Fold in the nuts.
  • Fill greased or paper-line muffin cups three-fourths full
  • Bake for 16 to 20 minutes of until a toothpick can be stuck into a muffin and come out clean.
  • Cool in pan 10 minutes before removing to a wire rack.


Italian White Beans

Beans are great cancer fighters. Try this easy and tasty recipe. This recipe is an all around winner. Enjoy! 

You’ll Need

  • 2 cups cooked great northern beans
  • ½ cup chopped, drained, marinated sun-dried tomatoes
  • ¼ cup sliced ripe olives
  • 1 Tablespoon chopped fresh basil, or 1 teaspoon dried
  • 1 Tablespoon olive oil
  • 1 clove garlic, crushed
  • Salt and pepper as needed

Continue reading “Italian White Beans”

Beans and Greens

 Known as poor man’s food in Italy, this meal is fit to serve a king!

You’ll Need

  • 4 large garlic cloves, thinly sliced
  • 3 Tablespoons extra virgin olive oil
  • Pinch red pepper flakes
  • 1 can or 2 cups cooked cannellini beans (reserving 1/3 cup liquid)
  • 1 ½ pounds of chopped kale
  • Salt and pepper to taste
  • Freshly grated Parmesan cheese (optional)


  • In a medium pot, sauté sliced garlic and red pepper flakes in oil on low heat until the garlic starts to brown.
  • Add the beans including the liquid.
  • Add the chopped kale and simmer until they’re cooked but still firm.
  • Add salt and pepper to taste.
  • If you would like it to be a bit more like a soup you can add some additional water.
  • Drizzle a little extra virgin olive oil on the top of each bowl and serve with freshly grated Parmesan cheese.
  • Serve with a nice piece of bread. Enjoy!


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Basil Pesto Sauce

Making herbs a regular part of the diet is a super idea as many are a great source of antioxidants.

Yields approximately 1 ½ cups

You’ll Need:

  • 1 cup packed basil leaves
  • ½ cup toasted walnuts
  • 1 garlic clove
  • ½ cup Parmesan Cheese
  • 1/3 cup olive oil
  • Salt to taste
  • Pepper to taste


  • Mix all in a blender or food processor until an even consistency is reached.


  • You can add more garlic if you would like. You may want to mix it, have a taste and then decide.
  • This pesto freezes wonderfully. Place the pesto in ice cube trays and once the pesto has solidified place the blocks in a plastic bag and use it in the future. The ice cube technique it nice because it freezes the pesto in handy portion sizes.
  • The recipe can easily be doubled.
  • You can try different nuts such as pine nuts or macadamias.
  • You can try different herbs such as cilantro or parsley.
  • Serve over top of pastas, grilled vegetables, and fish. Or turn a piece of French or Pita bread into a pesto pizza. The options are endless but all are delicious.
  • Leave out the Parmesan cheese for a vegan pesto sauce.