With all the 8 essential amino acids your body needs, quinoa is an impressive complete protein. Although it has only recently made its way onto the menus of trendy fare here in the US, its history dates all the way back to 3,000 B.C.E., where it was grown in the Andes. Now the grain that the ancient Incas called the “mother grain” is quickly making its way into healthy diets around the world.

Just why is quinoa good for you? Here are five excellent reasons:

- Quinoa is gluten-free.
- This particular grain contains more protein than any other grain, around 12-18%.
- It is an alkaline grain, which helps to balance the acidic foods that often make up a large part of our diets.
- Quinoa contains high amounts of magnesium, which helps with cardiovascular health.
- And talk about versatile; you can eat quinoa for breakfast, lunch, dinner and even dessert.

Sound to good to be true as a dessert? Test out this gluten-free recipe and you’ll be just as amazed by the delicious qualities of quinoa as the healthy ones.

Quinoa Spice Cake

Ingredients:

1 cup uncooked quinoa
1 cup buckwheat flour
1 large organic apple, peeled and diced
3 organic eggs
1 stick organic butter, melted
1 teaspoon baking powder
1 teaspoon baking soda
1/2 cup raw sugar
1 teaspoon cinnamon
1 teaspoon ginger
1/2 cup organic raisins (optional)
dash of nutmeg or allspice
1 teaspoon real vanilla extract (or switch out for orange extract)

Cook quinoa and set aside. To cook quinoa, bring two cups of water to a boil. Add quinoa and a dash of salt and let simmer for 12-15 minutes, or until water has cooked off.

Mix dry ingredients.

Whisk butter and eggs together and add to dry mixture.

Combine all ingredients, including quinoa, and stir in apple pieces.

Pour into a greased 9-inch round pan. Bake for 35-45 minutes at 350F.

The best part about this recipe? It tastes great with a multitude of extras thrown in. Play around with a handful of chocolate chips and some candied ginger for a real treat.

Note: This recipe works great for vegans too – just switch out the butter for margarine and the eggs for an egg replacer.

Images: Anna Brones, Anna Brones

Mmmm. CANDY! Just smell the bowl full of those darling, little bars of CANDY. Just look at those chewy bites of CANDY!

Now, walk away. That’s right. Walk away and no one will get hurt.

Halloween is really one of the hardest nights to stay disciplined, to focus on staying healthy and stick to your local, organic fare and not endorse one night a year when it’s okay for kids to rot their teeth and poison their bodies with sugar and trans fats.

We get hundreds of visitors to our suburban-esque San Francisco hood and once the bell starts ringing, it tends to get frenetic. You can’t spend the evening just bobbing for organic apples but you can make some changes in your holiday routine.

Here are some good tips for staying focused for a  healthier Halloween:

1. Plan ahead pumpkin head!

Eat a really big, healthy dinner around 5 p.m. Give your kids a good dinner, too. Usually they’re too excited to eat, so just threaten them: No green stuff, no brown stuff. Growing up, we always had chili dogs on Halloween, but no one will eat that anymore. A veggie pizza is yummy and filling, and toss a massive salad for yourself and your friends. And don’t forget, many good foods stem from the pumpkins you carve, i.e. delicious and beneficial dried seeds, soups and desserts. Pumpkin is one of the super foods!

2. Pluck fruits of the vine, Frankenstein

Here’s something novel. Buy healthy treats to give away so if you have a few it won’t hurt: Organic fruit snacks, like the new ones from Amy’s,  Fair Trade organic dark chocolate squares, Z-bars. Don’t get carried away and give out toothbrushes, though. Everybody hates neighbors who give out toothbrushes. They deserve to get tee-peed.

3. Keep a Healthy Stash, Monster Mash

Keep a healthy, beat-the-blues treat aside for yourself, such as an organic dark chocolate bar, a bowl of fresh fruit or popcorn. I don’t know who made up the rule that giving away candy means you can’t snack on healthy treats throughout the night. Popcorn is high in fiber and I like to season mine with a bit of Cayenne pepper. Look out!

4. Slurp to your heart’s desire, thirsty vampire

Drink tons of water all night (from your reusable bottle, of course). Keep a water bottle by the front door, and keep sipping. Staying hydrated is a surefire way to keep up your energy throughout this high energy night, and to keep yourself from eating unhealthy foods that will just make you feel lousy in the morning  – you know, that Halloween hangover.

5. Sit on the porch and stay present

This is a great night to interact with neighbors, neighbors we are usually isolated from during the busy work week. Pull up a chair on the front steps with your bowl of healthy giveaways and haunt your old friends. It’s good for the spirit!

Top image: Doug88888

Image One: Organic Authority

For good reason, Ralph Lauren is distancing himself  from this extremely altered photo of model Filippa Hamilton, who at 5′10″ and 120 pounds was allegedly fired for being too fat to wear the designer’s Town and Country fashions.

Last week, the website BoingBoing posted the image online, upsetting the Lauren team for the bad p.r. which suggests the fashion house likes its models emaciated. According to Shine, public interest prodded the company to offer an apology for the “poor imaging and retouching that resulted in a very distorted image of a woman’s body.” They said they would take every precaution to prevent such sloppy Photoshop gaffes in the future.

Lauren had threatened to sue BoingBoing over copyright infringement. To this, the website suggested, that instead:

“Copyright law doesn’t give you the right to threaten your critics for pointing out the problems with your offerings. You should know better. And every time you threaten to sue us over stuff like this, we will:

a) Reproduce the original criticism, making damned sure that all our readers get a good, long look at it, and;

b) Publish your spurious legal threat along with copious mockery, so that it becomes highly ranked in search engines where other people you threaten can find it and take heart; and

c) Offer nourishing soup and sandwiches to your models.”

Lauren won’t admit to firing Hamilton, a size 4 beauty who has been modeling for the brand since she was 15. She was reportedly let go “as a result of her inability to meet the obligations under contract,” but Hamilton argues it’s all a ruse.

“They fired me because they said I was overweight and I couldn’t fit in their clothes anymore,” she said. “I was shocked to see that super skinny girl with my face..It’s very sad, I think, that Ralph Lauren could do something like that.” Meantime, the model says she hasn’t gained weight, but sample sizes are getting smaller.

Hamilton isn’t the only victim of Photoshop manipulation. Singer Kelly Clarkson saw her shape drastically altered for the August cover of Self Magazine.

I’ve noticed, too, the svelte Twiggy look is back, despite all the groundwork by health advocates to change the unrealistic body images of women perpetrated on women by those who rule the industry – Anna Wintour and her cronies. Smaller models are once again in Vogue, sending the wrong messages to our daughters and all women.

According to Examiner, Cosmopolitan editor Kate White has offered Phillipa an 8-page spread in her magazine after hearing about the travesty.

Images: BoingBoing, Shine, People

Not in the mood to choke down yet another gritty serving of Emergen-C? Boost your body from the inside out with powerful foods that help your immune system function optimally. Just incorporate these healthy foods into your diet to strengthen your immune system in a way your taste buds can appreciate.

Oysters

Packed with selenium, this tasty shellfish helps boost your body’s production of cytokines, a protein that’s known to ward off illnesses.

Yogurt

Yogurt that contains live cultures is rich in lactobacillus acidophilus and bifidobacterium lactis (read: good bacteria), which fight bacteria that cause diseases and raise your white blood cell count.

Green Tea

Green tea is a great source of L-theanine, an amino acid that triggers the release of germ-fighting compounds from your T-cells. (Green tea also helps to boost your metabolism.)

Oranges

One of the best sources of immunity-boosting vitamin C, oranges cause your body to produce higher levels of antibodies and white blood cells.

Crab

Like oysters, crab meat is rich in selenium, a nutrient that strengthens your immune system.

Garlic

Garlic is loaded with ajoene, allicin and thiosulfinates, compounds high in sulfur that ward off diseases and help battle infections.

Carrots

Carrots are crammed with beta carotene, a phytonutrient that increases your body’s production of T-cells and natural killer cells.

Spinach

The high amount of antioxidants found in spinach help boost your immune system.

Sweet Potatoes

Like carrots, sweet potatoes are loaded with beta carotene, which boosts your body’s T-cell and NK-cell count.

Mushrooms

Rich in compounds called beta glucans, mushrooms boost the production of NK-cells and T-cells in your body to help prevent infections.

Salmon

Salmon contains omega-3 fatty acids, which cause your body’s phagocytes to fight bacteria more effectively.

Kiwi

Like oranges, kiwis are high in vitamin C, which helps protect your body against infections.

Bell Peppers

Bell peppers are packed with vitamin C, which prompts your body to produce more interferon. This antibody covers the surface of cells and fends off viruses.

Broccoli

Broccoli is a great source of glucosinolates, phytonutrients rich in sulfur that stimulate the natural antioxidant systems in your body.

Barley

Like mushrooms, barley contains a high amount of beta glucans, known for their antioxidant and antimicrobial properties.

Like what you’re reading? Learn the best foods to boost your metabolism and the top foods to improve your brainpower.

Visit Web MD and Associated Content for more information.

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When it comes to cooking, I like to start from scratch. And I mean from scratch. It’s really not so hard. Case in point: in a few simple steps, you can make your own flour, butter and mayonnaise minus the preservatives for a fraction of the cost you’d typically encounter at a grocery store.

Flour

Making flour is as simple as it gets. You know that container of rolled oats you always have on hand to make your morning serving of homemade oatmeal? Using a food processor, grind several cups down to a powdery consistency, and you’re done! Not only is oat flower inexpensive and easy to make, it contains more nutrients than white flour and can even help lower your cholesterol.

Butter

Pour a cup of heavy whipping cream and a tablespoon of sour cream into a food processor and blend at medium speed until the butter starts to solidify and separate from the buttermilk. Using a strainer, drain the buttermilk. Add a cup of ice cold water, continue blending and drain the water. You may have to repeat this part of the process several times until the water that separates appears clear. Blot the butter dry with a towel.

Mayonnaise

Juice a single lemon and pour the liquid into a bowl. Add an egg and a dash of sea salt. Whisk these ingredients together, slowly stirring in a cup of olive oil. If your homemade mayonnaise seems a little too thick, just mix in some water until you reach the consistency you desire.

If you’re on a roll, learn how to make your own sauerkraut, mustard and ketchup as well.

Image: lissalou66

This ambitious book sets out to do a lot:

1.    Introduce people who are new to the idea that there is a connection between food and climate change.
2.    Lay out all the science in a very detailed manner.
3.    Tell readers how they can personally lower their impact through diet.
4.    Provide recipes and lifestyle tips telling readers how to do it.

Considering how much the book tries to do, I think Cool Cuisine – Taking a Bite Out of Global Warming by Laura Stec with Eugene Cordero, Ph.D. does a good job. However, I wasn’t sure if I was reading a cookbook, a science book, a lifestyle book, or book on how our food system works. This lack of focus made me think that the book would have been better as a series of books focusing on different topics.

Then again, maybe the authors are aiming for the type of reader who gets most of his or her information from the Internet. Going back and forth from topic to topic made my brain feel like it was on the computer or in a pinball machine: a chart here, a graphic there, a sidebar with more detail, a photo, a list of things to do, movies to watch and a recipe-all within a few pages.

The book lays out the facts about global warming, and the ways human activities contribute, including the main diet related factors: meat production, food waste, nitrogen fertilizers.

It’s a fairly complete primer on how our food system works, addressing such topics as agribusiness, subsidies, monocropping and more. It’s a lot to absorb.

That said, the findings are well documented and from what I know, the science seems solid.

The most useful parts of the book for me were the sections that help people lower their impact. Particularly good was the section that gives readers Stages in Cool Cuisine – from baby steps to medium steps to total conscious eating. I think this sort of information is helpful for the eco-overwhelmed.

I also liked the “small things matter” sections with suggestions like making orange juice from local oranges instead of buying it packaged and shipped. So much tastier and easy to do.

The section on building a compost pile was particularly good. I learned some new things from the chart detailing which crops depend most on pollination from bees. It certainly explained why certain crops in my garden do better than others.

And I liked the cooking tips sprinkled throughout. One particularly good section talked about building a condiment plate with naturally tasty items like Gomashio, Umeboshi Plum Vinegar and Sea Vegetable Seasonings. (Though I can’t quite imagine cooking from this book because the recipes are overshadowed by all the information.)

If you want to gain an understanding of how food contributes to global warming along with the science details and tips to help you lower your impact, this book is a good choice. As a cookbook, this book is less successful. One simple fix would be a separate Table of Contents for the recipes with page references. That would go a long way for those people hoping to use this book in the kitchen.

Remember the days when your metabolism was like a caffeinated mouse in a wheel? Yeah, me neither. If you aren’t one of those lucky gals who can eat whatever she wants and burn it off thanks to an annoyingly fast metabolism, look to these helpful foods for a metabolic boost. (And check out this post on additional tips to speed up a sluggish metabolism.)

Grapefruit

This diet super fruit (above) lowers the insulin levels in your body that trigger your system to store fat. Plus, it is rich in fiber, and your body must burn extra calories in order to break it down.

Green Tea

Green tea is the main source of epigallocatechin gallate, known better as EGCG. This healthy catechin speeds up your brain and nervous system, causing your body to burn more calories.

Yogurt

The high levels of protein present in natural yogurt require a lot of energy to be processed. Plus, the pro-biotic cultures found in yogurt help regulate your digestive tract.

Almonds

Almonds’ essential fatty acids help raise your body’s metabolism. Just don’t overdo it because they’re also very high in calories.

Coffee

Coffee has caffeine, which does give you a boost. Just ensure that you don’t exceed 2 or 3 cups a day, or you risk a host of side effects, including irritability and jitters.

Turkey

This protein-rich meat builds lean muscle tissue, which causes your body to burn extra calories and raises your metabolism.

Apples

Like grapefruit, this low-calorie snack is high in fiber, which your body must burn calories to break down. Plus, since apples help you stay full for longer, you’ll eat less.

Spinach

Popeye was right about one thing: spinach can help make you strong and healthy. In addition to speeding up your metabolism, it’s a great source of antioxidants, magnesium, potassium, iron and vitamin C.

Beans

Low in fat and packed with protein, beans keep you full for long durations, and your body must burn extra calories in order to process this fiber-rich food.

Jalapenos

The capcaisin found in jalapenos causes your body to burn extra calories for hours after you ingest them, speeding up both your heart rate and metabolism.

Broccoli

Broccoli contains a highly effective metabolism-boosting team of nutrients: calcium and vitamin C. Calcium acts as a metabolic trigger, while vitamin C helps your body absorb more calcium.

Oatmeal

Because your body takes a long time to break down the fat-soluble fiber in oatmeal, this healthy food lowers your body’s insulin level and speeds up your metabolism as a result.

Soy Milk

Fortified soy milk is loaded with calcium, which helps boost your metabolism. Just stay away from the sweetened varieties.

Curry

Like jalapenos, curry increases the amount of calories your body burns and speeds up your metabolism.

Cinnamon

A little bit of cinnamon can go a long way. Add some zing to your daily cup of tea with this tasty spice to help your body metabolize sugars more effectively and maintain steadier blood sugar levels. Cinnamon can also help lower your cholesterol.

For more information, check out these articles at My Fit and Fitness Tips for Life.

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Sweet dreams – got “˜em? Many of us don’t. For some, bedtime is a nightly battle of tossing, turning and exhausted frustration; believe me, I’ve been there myself. As with any of life’s imbalances, there’s usually an underlying reason for insomnia and although stress and tension are usually the root cause, there are natural solutions to help you get the rest you deserve. Try some of these ideas and see which ones work for you.

Before going to bed, stretch out.

The day’s tensions are held in your body, so a gentle, relaxing stretching session ““ even a brief one ““ can do you a world of good.

Wear comfortable clothing – or none!

You might be surprised to find that going to sleep in your birthday suit helps you get more relaxed. Or, simply changing the type of PJ’s you wear can work wonders. If you’ve been sticking to cotton or flannel, try bamboo, which breathes well.

Skip the bedtime TV show.

I know a lot of people like to fall asleep to the TV, and if that works for you, great. But if you find yourself wired after watching Colbert or the midnight sci-fi flick, take the hint and turn off the tube. With all those flashing images, TV stimulates the brain and that’s the last thing you need if you’re trying to sleep.

Unplug electrical appliances in your bedroom at night.

The subtle electrical hum might just be enough to keep you awake, not to mention digital numbers or standby lights. If you use an alarm to wake up, keep it at least 3 feet from your bed.

Keep your workspace separate from your bedroom.

Using your laptop in bed, or even having your desk right next to your bed will keep stress and sleep intertwined – not a good combination. If you can, remove clutter your sleeping space and make it harmonious and beautiful. Perhaps some beautiful art or make an altar of special objects – anything but the office supplies!

Snack smart.

Is it too health-nut of me to remind you not to drink coffee or eat sugary snacks before bedtime? Hey, even a few bites of dark chocolate were enough to keep me up an extra few hours one night recently, so watch what you eat in the evening. Good choices are nuts, cheese, and nut butters.

Is your mattress uncomfortable?

Are you using the right pillow? Make sure your sleeping situation is exactly right for you. If you’re tossing and turning on a regular basis, it’s probably time for a different mattress.

Keep oxygen circulating in your bedroom.

If you don’t like to leave your windows open, at least crack them or use a small, circulating fan. The white noise might help you sleep better, too.

Aromatherapy

Try aromatherapy to help you relax and sleep. Some good essential oil choices are lavender, ylang ylang, jasmine or sandalwood. Nectar Essences has a misting spray – appropriately called Sleep – made of relaxing flower essences and essential oils.

Melatonin

Melatonin is a hormone produced in the brain that regulates sleep cycles and synthetic melatonin pills are a gentle, over-the-counter option for helping you get to sleep. There are a few contraindications and potential side-effects, so do your research before taking it, but in general melatonin is considered a very mild and helpful supplement.

Listen to relaxing music.

Try ocean sounds or a meditation podcast, but make sure your stereo doesn’t stay on all night with lights and electrical feedback to keep you awake!

Tea

Try the old standard for nighttime relaxation: chamomile tea. If that’s too wimpy for you, check out the recipe for EcoSalon’s Sweet Dream Elixir. If you consume dairy, a glass of plain old warm milk can help, as well.

Save shower or bath time for your evening ritual.

The warmth and the water will help you relax, unwind and wash away the stresses of your day. This is especially effective if you use some of those essential oils in your bath.

Valerian root

This is a well known drowsiness-inducing herb. It is generally considered safe, with few side-effects, but as with any supplement, do some research and chat with your health care practitioner before deciding if it’s the right remedy for you.

Kava

The Hawaiian kava root is also well known for its relaxing properties. I tried it a few times when I was living on Maui and I can tell you that it does have a soothing, relaxing effect without any major hangover or side effects. But kava root is not the ideal herb for everyone. Do some research before trying it, and get pure kava powder.

Wear a sleep mask.

We sleep best in total darkness, and those little slivers of light from the streetlamp outside your window or the bright numbers of your digital alarm clock are enough to be a distraction. Simply slip on a mask and enter your own dark cocoon.

Save bedtime for relaxing activities.

You’ve turned off the TV, now what? Read a book (but not a thriller!) or journal just before going to bed. Or, try a little yoga.

Write your worries or your to-do list.

If your mind is racing, grab a notebook and write everything down. Write write write until you’re out of things to write about, until you’re tired, even bored… then you’ll be able to shut your eyes and sleep.

Use a pleasantly scented dream pillow.

It sounds strange, but German scientists found that certain smells help us dream better, while other, unpleasant smells play a part in disturbing our dreams.

Slow, deep breathing.

Before you go to bed, do some deep breathing – this will help relax you. Anytime you notice your mind has drifted away from your breath, gently bring it back. Or do this meditation lying down in bed and you’re sure to fall fast asleep.

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By now you’ve probably  heard about Le Whif, the new way of enjoying chocolate without the calories.

Harvard professor David Edwards, lead inventor of Le Whif, says in a company press release: “Over the centuries we’ve been eating smaller and smaller quantities at shorter and shorter intervals. It seemed to us that eating was tending toward breathing, so, with a mix of culinary art and aerosol science, we’ve helped move eating habits to their logical conclusion. We call it whiffing.”

Edwards says that Le Whif is a terrific way to curb your appetite or to accompany a coffee. New culinary innovations that involve eating by breathing are being developed by the Foodlab at Le Laboratoire, Edwards’ art and science innovation center in central Paris.

New York Magazine’s Grub Street compared the craze to David Burke’s Flavor Spray Diet, which comes is such choices as pesto, ranch, and parmesan.

The product goes on sale at the end of this month, and is sure to have a lot of curious customers. It better be recycled plastic for all those nonexistent calories.

My husband said he’s eagerly awaiting a sushi spray that tastes like spicy tuna. I think I’ll stick with chocolate.

Conservation of fossil fuel, reduced methane emissions, less water waste – now saving your eyesight can be added to the list of reasons to give up red meat.

Researchers at the Centre for Eye Research, part of the University of Melbourne Department of Ophthalmology in Australia, say they’ve found a link between age-related macular degeneration (AMD), the leading cause of vision loss, and the frequent consumption of red meat.

Their study in the American Journal of Epidemiology found that people who ate red meat 10 times a week (compared to those who ate red meat five times a week) were nearly 50 percent more likely to develop AMD in old age.

Between 1990 and 1994 Dr. Elaine Chong and her colleagues followed 6,734 people between the ages of 58 and 69 who were living in Melbourne, Australia. When the study ended, between 2003 and 2006, the researchers did retina exams to evaluate signs of AMD. The results yielded 1,680 cases of early AMD and 77 cases of late AMD.

A news flash for those of you who just can’t give up meat: the study also yielded that those who ate chicken at least three times a week were 50 per cent less likely to develop AMD.

Image: tibchris