Green Tea and Ginger Oatmeal

I've mentioned before on this blog that I don't like the taste of green tea if I'm drinking it. However, I do love all the healing aspects of green tea with its high antioxidant levels, EGCG, anti cancer effects, anti-inflammatory effects etc etc and so I try to cook with it instead of drinking it.


I often boil my rice or quinoa or other grains in water with matcha green tea powder, or use green tea bags in the water. I make a green buddha bowl that I love.....but lately I've been wondering about how else I could incorporate it in my cooking - and I came up with the idea of adding it to my oatmeal water!


Ta Da!  Green Tea and ginger oatmeal was born!  Yes, it has a green tinge to it - but I - and you can get over that!


Its tasty but doesn't taste of green tea! The whole idea.

Here is how I made it:

1 cup water
1 tsp matcha green tea powder or 2 green tea teabags
1/2 cup rolled oats (I used gluten free)
2 tablespoons of ground flax seed
Ginger pieces - to your taste
1/4 cup goldenberries

Add the matcha tea or tea bags to the water in a small saucepan and bring to just below a boil.  Remove the teabags if using.  Add the remaining ingredients and cook for 5 - 10 minutes.  The flax does thicken it so if you prefer runny oatmeal, add some more water.

Serve with additional fruit or ginger on top and non dairy milk, if you choose.  (The ginger I used was rehydrated dried ginger - I just keep some in water in the fridge or you can use crystallized and wash off the excess sugar.)

And to think for my breakfast, I've started the day with the omega 3 fats that I need from the flax seed, plenty of fiber and vitamins from the oats, the healing benefits of green tea, anti-inflammatory effects of ginger, anti oxidants from golden berries...and its only 8am!!!

Hope your new year starts are well as my day has started today.  Wishing you a happy, healthy, and hopeful 2014. xxxx
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Health benefits of Chai Tea

Chai tea has many wonderful healing spices in it.  However frequently when you buy it, it includes dairy products and refined sugar.  Instead you can make your own and tailor it to your own tastes.  My own taste is that I don't like tea, so I make mine without green or black tea.  But there is still plenty of flavor in it as I include 7 different spices in my recipe - plus orange peel.

(Sorry - I forgot about photographing it and nearly drank it all!)


The spices have powerful healing capacities, not just by being antioxidants and anti-inflammatories, but also because they can switch off the Cancer Master Switch in the cells, namely the nuclear factor kappa beta (NFkB).

The spices in this recipe which have this activity are:

  • black peppercorns
  • cardomom
  • cloves
  • cinnamon
  • anise
  • nutmeg
  • and ginger

When free radicals, infections, or agents that damage DNA (eg carcinogens, toxins, etc) enter the body, they are all capable of activating NFkB which is a molecule inside the cell. On activation, NFkB increases inflammation and inhibits cancer cell death.  While pharmaceutical companies are busy looking for drugs to turn off NFkB, we need look no further than spices as many of them have this NFkB switching off capacity.

And Chai tea is an easy way to get 7 spices all in one drink.

Here is a recipe that originally came from Jeanne Wallace
Chai Tea

4 cups water
1 teaspoon cardamom pods – green
1 teaspoon whole black peppercorns
1 teaspoon whole cloves or 3/4 teaspoon ground cloves
2 teaspoon cinnamon chips
1 teaspoon dried orange peel or 4 teaspoons orange zest
2 whole star anise
1 teaspoon nutmeg chips or 2 whole nutmegs
2 teaspoon minced fresh ginger or 1 tablespoon dried ginger pieces
½ vanilla bean, chopped fine or 1 teaspoon vanilla extract
2 teabags or 4 tablespoons green or black tea leaves (TEA is optional!)
Coconut nectar or other unrefined sweetener to taste (optional)
Non dairy milk

Make the spice mix: bring water to boil, add spices but NOT tea, if using.  Reduce heat and simmer on low for 20 minutes or longer for a spicier flavor.  Remove from the heat. Add tea and steep for 3 minutes.  Strain into a pitcher or container.  Keeps refrigerated for up to 10 days.
To make one cup of chai, combine ½ cup of non dairy milk with ½ cup of the spice mixture.  Heat and add sweetner to your taste.  Can be served iced in the summer.



Let me know how you tailor it to your particular taste.
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Healing foods - garlic, onion, chives, leeks, shallots

Photo by janscheffner
Garlic, onions, chives, leeks and shallots all belong to the alliaceous family of plants - alliums.  Garlic is recognized as one of the oldest medicinal herbs (prescribed on Sumerian tablets from 3000 BC). Louis Pasteur observed its antibacterial properties in 1858 and during World War I, garlic was widely used in bandages to prevent infections.  Russian soldiers in WWII used it when there was a shortage of antibiotics and it garnered the name "Russian penicillin".

The alliums are great foods for cancer prevention and halting cancer growth.

The organosulphur compounds in this family of plants are seen to prevent the development of cancer by detoxifying nitrosamines and N-nitroso compounds, which are created from over-grilling meat and during tobacco consumption.


They promote apoptosis (cell death) in colon, breast, lung and prostate cancer, as well as in leukemia and also block angiogenesis (- the formation of blood vessels needed to provide nutrients to the cancer tumor).

Epidemiological studies suggest a reduction in kidney and prostate cancer in people who consume the most garlic.

Photo by Sensinct
Moreover, all the plants in this family help to regulate blood sugar levels which in turn, reduces insulin secretion and Insulin-like growth factor, and thus reduces the growth of cancer cells.

Onions also contain high concentrations of health-promoting flavonoid antioxidants, predominantly quercitin, and red onions also contain at least 25 different anthocyanins. Quercetin slows tumor development, suppresses growth and proliferation and induces cell death in colon cancer cells.  Flavonoids also have anti-inflammatory effects that may contribute to cancer prevention.


Photo by tallpines

Active molecules of garlic are released when a garlic clove is crushed and are more easily assimilated if they are dissolved in a little oil.

Try and include an alliaceous food every day, for example chopped garlic and onions mixed with steamed vegetables, or raw onion or chives on a salad or in a sandwich.

What's your favorite way to eat a food from the allium family?  Is it:

?

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Best beverage

We've heard for a long time about the high antioxidant and health benefits of green tea, but a study published in 2010 in "Nutrition Journal", has found another drink that has even greater antioxidant levels.

The study was very extensive, comparing the antioxidant levels of more than 3100 foods, beverages, herbs and spices. Can you even think of 3100 different foods?  I'll be sharing some of the other results in future blog posts.



But the beverage that came out tops of 283 beverages was Hibiscus tea.  Some examples of the antioxidant content for popular drinks are:

  • coke/pepsi 1
  • white wine 5
  • black tea 23
  • green tea 36
  • red wine 38
  • coffee 47
  • matcha tea 100 (matcha is powdered green tea)
  • hibiscus tea 132


An example of a readily available hibiscus tea in a tea bag is Red Zinger.  Alternatively, you can purchase dried hibiscus flowers from Mexican food stores and steep your own tea. Hibiscus teas don't contain caffeine and, as well as their antioxidant powers, they are also seen to lower high blood pressure.


Michael Greger, M.D. suggests preparing a day's worth of hibiscus tea as follows:
8 glasses of water, 4 bags of hibiscus tea, juice of one lemon, sweetener if desired (eg erythritol or blended dates).  Mix together and put in the fridge overnight. Remove the tea bags in the morning and drink throughout the day.

I fancy adding some ginger to the above too....Do you have other ideas?  I'm going to give it a try.

By the way, I met Dr. Michael Greger this weekend at a great nutrition conference I attended in Santa Rosa.  What an entertaining man and so informative. I highly recommend his website where he posts a new video every day - http://nutritionfacts.org.


BUT, before you throw all that green tea away, while hibiscus tea may have a higher level of antioxidants, green tea also has many other health benefits, especially anti-cancer properties from EGCG - a compound in the tea.  I'll tell you more about that tomorrow.
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What's in a name?

"Tickety-boo Health Coaching".

You may be wondering what 'tickety-boo health coaching' means....what is this blog is all about?   Well, allow me to elaborate.

Tickety-boo is a British word - now also commonly used in Canada.  It means things is going along just fine.....things are all tickety-boo. I think it has a nice ring to it and a sense of fun and ease.  It's a happy little word that makes you want to smile.  It doesn't mean everything is perfect, just that you have found a way to enjoy the positives in life.

So what about the "Health coaching" part? What is that all about? Health coaching is a way of guiding others to find the motivation to make changes that will improve their health.  The relationship between a health coach and their client is a supportive partnership where we can discuss topics such as:what is troubling most about a certain health condition; what would the person most want to change; what support do they have; what obstacles are there, etc, etc.  Health coaching focuses on the special issues and concerns unique to the individual person that are preventing them from leading a healthier life.

The simple goal of Tickety-boo health coaching therefore is to help you feel tickety-boo!


In my area of health coaching, I specialize in helping people with cancer and helping people improve their lifestyle to prevent cancer.  This includes diet (e.g. what should you eat during chemo or radiation therapy), what foods help with side effects of cancer and therapy, what exercise is good, ways of relaxing, guided imagery, biofeedback, spirituality, etc etc.

As my blog progresses, I'll tell you more about how we can work together and how tickety-boo health coaching can help you.  I'll be coaching people one on one and also running a variety of educational community programs.  I will also implement an e-coaching program too, for people who don't live local to me in Northern California.  All this to come soon.

But for now, take two minutes and watch this little video to help you understand just what feeling tickety-boo is all about. I bet you'll be singing along by the end of it!   It features Danny Kaye singing a song entitled "Everything is tickety-goo" from a movie called "Merry Andrew". 

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