The night before a Christmas cookie swap, I was mixing up cookie dough and decided to use some of the opened bakers chocolate stored in the spice cupboard. First mistake, the chocolate tasted like all of the ingredients it had been stored with. Second mistake, mixing the dough with a Kitchenaid paddle that was losing it’s plastic coating. After removing the paddle from the dough there was an even larger area of exposed metal than when I started and it ended up in the cookie dough. The obvious remedy was to search through the cookie dough for the large piece of white plastic and throw it out, pretending that the cookie dough is still edible. Unfortunately, the plastic had been pulverized into tiny, white, grains by a very efficient Kitchenaid mixer. This brings us to the moral dilemma of swapping cookies with unsuspecting friends, when I know that they will be consuming plastic but they don’t know it. That would be the third mistake. Once baked, the cookies had an essence of spice cupboard to go along with the plastic. So, being the last-minute, resouceful, moral person that I am, I will throw out my cookie dough and buy sugar cookie dough from Uncle Ralph’s. Pink sugar decorations add to the homemade appearance. Then, if my unsuspecting friends want to swap amusing stories along with their cookies they can read my blog.
Author Archives: Laura Powell Like
Homemade Bread for School Lunches
As promised to all my linked-in associates, here is one of the bread recipes that I use for my kids lunches:
Whole Wheat Slow Rise Bread
4 cups whole wheat flour ( bread flour works best)
2 cups unbleached white flour ( look for bread flour)
1/2 tsp yeast
3 cups lukewarm water, use a candy thermometer, 110 to 115 degrees F
1 tablespoon salt
Place the water in a glass measuring cup and place in the microwave for one minute. Stir and heat for one minute more. Place the thermometer in the water and when it registers 115 degrees add the yeast and stir gently until it dissolves. Pour the yeast mixture into the mixing bowl of your KitchenAid mixer, attach the mixing paddle and add 3 cups of the whole wheat flour and 1 cup of the white flour. Beat the mixture to mix it thoroughly and then beat for an additional 1 minute to develop the gluten. If you are mixing the bread by hand, mix the ingredients and then beat it 300 strokes with a wooden spoon. This is called the bread sponge. Remove the bowl from the mixer and cover with a damp towel or plastic wrap.
Allow the sponge to sit and work for 30 to 40 minutes max. Meanwhile prepare a deep bowl by spraying it with butter spray along the bottom and sides. When the sponge is finished working add the salt and 1 cup of the whole wheat flour and attach the dough hook to your mixer. Work the dough with the hook on the #2 setting until the flour is blended. Reduce the speed to #1 and knead the bread into a ball adding the final cup of white flour gradually whenever the dough sticks to the bowl. When the dough has formed a non-sticky ball, return the mixer speed to #2 and knead for one minute more.
If you are kneading by hand add the whole wheat flour to the sponge and mix it until it is incorporated. Then turn the dough onto a flat, floured surface and knead, using the last cup of white flour to keep it from sticking. Knead for 7 to 10 minutes.
Place the dough into the prepared bowl, cover with a damp towel and allow to raise at room temperature until doubled in size. Because the yeast amount is small, this first rise should take anywhere from 2 to 4 hours. Check back after 2. Poke your index finger into the center. I the hole does not fill in it is ready. Punch it down with your hand, cover it and allow it to rest for 10 minutes while you prepare the baking pans and shaping surface.
Oil spray two bread baking pans. If they are new wash them with hot, soapy water, dry them and rub the inside of them with cooking oil and a paper towel. Then spray them when you are ready to use them. For shaping the bread you will need an additional 1/4 to 1/2 cup of white flour and a flat, clean surface. I like using a thin plastic cutting board which is about 9×13 inches.
Sprinkle half of the flour on the board and place half of the bread dough on the floured surface. Shape it into a circle. Rock your knuckles into the dough beginning at one end and pushing the dough into an oval. You are pushing the air bubbles out of the dough. Fold the dough in half and start at one end pushing the air bubbles out with your knuckles once again. You should now have a long smile shaped piece of dough. Fold the dough over itself in thirds and knuckle it once more. Then role it beginning with the longer side into a tube and press down on the ends to seal them. Keep rolling back and forth until the seam on the bottom of the loaf is sealed. Place in the bread pan and cover with a damp towel for 45 minutes to an hour or until doubled in size. Repeat the shaping and rising with the second loaf.
When the loaves have risen, place them in a pre-heated 375 degree oven for 35 to 40 minutes. Tap the loaves to test for doneness, they will sound hollow. Remove immediately from the bread pan. You should be able to turn the pan over and give it a shake. The bread should fall out. If it doesn’t, gently place a table knife between the loaf and the pan and separate the spots that are sticking. The bread should cool completely on a bakers rack before being stored in a plastic bag and/or frozen. For the loaf that you are going to eat right away, after one day store it in the refrigerator.
Make sure you have a sharp bread knife and gently saw thru the loaf. Of course fresh bread from the oven makes a great snack for a tired cook. Enjoy!
Attended a Green symposium . . . some promising technology.
This month’s posting is about the 8th Pillar in Dr. Duke Johnson’s book, The Optimal Health Revolution, a healthy environment and good hygiene. So, I attended a symposium on Green energy alternatives, etc. sponsored by our Republican representative in congress. He provided a forum and demonstration event for three groups with different focuses to come together and educate the public. The first group are those who want us to decrease our dependence on foreign oil in order to increase national security. The second group is developing new ways of producing energy because oil will eventually become scarce, or so the scientists tell us and with cap and trade on the horizon, energy prices will increase. The third group are the people who have bought into the whole carbon dioxide is a pollutant and burning anything is contributing to climate change theory.
The best part of the whole show was all the amazing technology moving forward with energy saving. The most impressive were the new LED lighting technologies which will replace the controversial florescent bulbs. They come in all types of applications and can provide the full spectrum of light. From a healthy environment perspective there isn’t any mercury to dispose of and they may be a possible treatment for seasonal affective disorder.
Coming in a close second is the polyurethane foam sprayed into attics and crawlspaces for insulation. This particular company has found a formula without formaldehyde and has low VOC’s. In other words it doesn’t give off inflammatory chemicals into your living space and pays for itself in energy savings.
The third most impressive industry is electronic & computer recycling. They take old computers and electronic hardware, take it apart and recycle it with absolute data security. I can finally get rid of the old computer monitors in the attic, thus reducing clutter and contribution to a cleaner enviroment.
That’s all for this post, since we are coming to the end of June, next month will be exploring a new Pillar from Dr. Duke’s book. So, keep checking the blog and comments are welcome!
Women’s Health, Menopause.
This posting is a much requested article that I have written and handed out to friends and customers. Every woman faces menopause but few are prepared for it. This article arms you with facts and personal experience on how to survive the pre-menopausal years without murdering someone.
A Lifestyle for Supporting Peri-Menopause and Menopause or How to Survive the Change without Committing Murder.
Many of my friends and business associates have asked me about surviving “the Change”. Personally, the gradual changes of menopause have lasted from the time I was 47 until 54. During that time I decided to forego the Hormone Replacement Therapy and use nutrition and lifestyle to alleviate the uncomfortable symptoms.
There is an excellent article on the entire subject at www.betterlifeunlimited.com They give a balanced, research-based viewpoint. I highly recommend their website. Just put Menopause in the search.
So here’s the plan. The process of menopause begins on average at 47 and lasts until around 52 years old. Of course not everyone fits into this average. Some women are younger than 47 when the first symptoms appear and lots of women do not cease menstruating until after 52. If you are having a disruption in your normal menstrual period, or experiencing some of the symptoms below see your gynecologist to rule out other conditions.
The beginning of menopause is called Peri-menopause and is the time when the level of your hormones, estrogen and progesterone, are gradually changing. The most common symptoms of this period are:
hot flashes; night sweats; mood swings; insomnia; anxiety; vaginal dryness; skin changes; decrease in bone mass; increase in total cholesterol and decrease in HDL(good)cholesterol; decrease in sexual desire; decreased memory and concentration.
I have experienced all of these symptoms alone or in combination during the last 7 years, however, none of them lasted long or were debilitating and I have lifestyle and nutrition to thank for it. During this time I developed a plan of regular and varied exercise; walking, swimming laps, working out on machines, weight lifting and underwater running. I exercised four to five times per week, one hour at a time or more. Included my husband and children whenever possible.
I also took supplements that were produced to pharmaceutical standards. There are not a lot of manufacturers who do this, Nutrilite, is one. They are an investment but well worth not having all of the above symptoms. And Nutrilite does offer a wholesale option. In this life you pay for prevention or you pay for treatment and I decided that prevention was the best way to go. If you are currently under a doctors care for a chronic condition and are taking any medicine on a regular basis, check with your doctor before beginning any supplementation.
These are the supplements that helped me the most:
Black Cohosh and Soy based products help with hot flashes
St. John’s Wort supports emotional health
Calcium, Magnesium with Vitamin D for bone density
A whole foods multivitamin multi-mineral supplement for overall wellness
Ginko-Biloba and Omega 3 DHA Fatty Acids support mental acuity
Vitamin E was recommended by my gynecologist to support healthy breast tissue
Evening Primrose Oil and Borage Oil for menstrual cycle support, helps with mood swings
My diet included very little red meat, or whole fat dairy products. I’m still finding ways to increase fruit and vegetable consumption and I try to limit sugar and refined flour. I make my own bread with white flour/whole grain combinations. The biggest difference in symptoms was seen with the addition of soy to my diet. Every morning I would make a smoothie with soy milk, fruit and a Plant-based Protein Powder. This would give me 15 grams of soy protein. The recommendation is 25 to 50 grams per day to support heart health and 40-80 milligrams of iso flavones to help relieve menopausal symptoms. If you have a history of breast or ovarian cancer or if you are taking birth control pills please check with your gynecologist about the addition of soy to your diet. Foods containing the necessary iso flavones from Soy are:
One-half cup of cooked edamame
One or two 3-4 ounce servings of tofu
2 – 3 cups of soy milk
1 – 2 tablespoons of Flax Seeds whole or ground also increases phytoestrogen intake.
Smoothie Recipe
1 to 2 cups of Vanilla flavored soy milk
½ banana
1 Tblsp cocoa powder
1 scoop Soy based Protein Powder
Whir it up in a blender and drink with your supplements.
You can also use plain soy milk but I recommend starting out with the Vanilla.
Also, add 6 fresh or frozen strawberries or one-half cup fresh or frozen blueberries.
Or one-half of a fresh peach. I buy bananas when they are older and marked down, then peel and freeze them for smoothies.
Menopause is the ending of the childbearing stage and a new beginning. It does not have to be a tortuous time of life. Whether you decide to use Hormone Replacement, Diet and Lifestyle, Supplements or a combination of all three, the symptoms can be controlled and you can live a healthy, productive life during and after “The Change”. If you have questions or concerns read the article at BetterLife first and then contact me. Laura Powell Like, MSN – lauraelike@gmail.com
Optimal health for all ages.
Sunday evening I enjoyed having dinner with a couple who have been taking care of their health for over 80 years. The gentleman is a retired priest from the Greek Orthodox Church, he is tall, trim and fit, has a positive attitude about life and is able to converse on a variety of interests. He lives in the city and walks on a regular basis. Before appetizers were served he pulled a tin out of his pocket and placed it beside his plate. It contained a handful of supplements that his wife orders from a maker in Wisconsin. This particular brand was introduced to them thru their doctor. The priest began taking the supplements one by one with his meal and was finished by the time coffee was served. He ate a modest amount, vegetarian selections from the menu and did not have dessert. He is enjoying optimal health, no chronic diseases and is not under a physicians treatment for anything. This is a great example of wellness that has been developed through lifestyle. Great life example for our next topic. Over the next month I will be reviewing Dr. Duke Johnson’s book, Optimal Health. Through painstaking research and review he has developed eight pillars supporting a healthy lifestyle that will help all of us to live long and well. Let’s explore his book together over the month of May. All comments and questions are welcome.
“Live long and prosper”, Mr. Spock.
Genetic Testing Results
So, the test results came back and I have the IL1 gene for increased inflammation and risk of heart disease and stroke.
My husband on the other hand who also took the test does not have the gene. So there are 8 things I can do now to help prevent chronic disease in the future. They are found in the book entitled The Optimal Health Revolution by Duke Johnson, MD. More on the eight pillars of Optimal Health later, dinner is ready.
Genetic testing
Just finished swabbing my cheek and placing the sample in an envelope marked biohazard. The sample will be mailed to Interleukin Genetics. They will test it for the IL1 genes which display patterns that can play a role in my body’s inflammatory response. “A positive result means that your body probably has a lifelong tendency to accelerate the effects of LDL or “bad” cholesterol which may result in increased risk for heart attack at a younger age. More than 30% of those taking the test wll have positive results and may benefit from specific nutritional and lifestyle changes.”
quoted from Interleukin Genetics, Gensona >Heart Health Genetic Test Brochure.
When I can pick my head up from tax season, I will include more information on the cutting edge research into the bodys’ inflammatory response and how it is linked with heart disease, cancer and diabetes type 2.
Within the week I will have the results and will post what I’m doing about it.
Healthchat.blog 