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Weekend Breakfast
Tranquility Cocoa Pancakes
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Tranquility Cocoa Pancakes with Warm Apple Slices
One cup complete pancake mix
Three tablespoons powdered flaxseed
One cup Dark Chocolate Silken Soy Creations by Nasoya
One large Red Delicious Apple
Tranquility Cocoa Pancakes will take about ten peaceful minutes to prepare. First, blend together the pancake mix, flaxseed and silken chocolate soy. Add a few tablespoons of water until texture is like usual pancake mix. Spoon batter onto hot pan. Slice apple into medium pieces, leave skin on. Warm and saute apple strips in a hint of butter along side of cooking pancakes.
This recipe does not require pancake syrup. Dark Chocolate Silken Soy Creations by Nasoya is a newer product. It is a very silken type of tofu that allows for creative high protein meals and baking.
The soy, apples and flaxseed provided in this tranquil breakfast soothes and strengthens arteries. When arteries become stiff blood pressure increases. Dietary intake of soy isoflavones is associated with less arterial stiffening because soybean protein helps preserve the elasticity of blood vessels.
In addition to blood vessel health, the health-promoting effects of enjoying soy isoflavones daily (instead of dairy milk) also includes cholesterol reduction, enhanced antioxidant status, and preserved bone mineral density. The genistein and daidzein content of soy isoflavones reduces bone resorption (wash away) and increases bone formation in post menopausal women.
Apples contain pectin, and polyphenols which protect arteries. Apples like pears and prunes are high in pectin. Pectin is the water-soluble fiber found inside plant cells. Pectin absorbs excess LDL cholesterol like a sponge. The polyphenol content in apples also suppresses the formation of troublesome LDL cholesterol and another substance called apolipoprotein B that contributes to fatty buildup in the arteries.
Apples also contain procyanidins that help reduce the risk of cardiovascular diseases. Foods with the highest procyanidin content include red wine, dark chocolate, cocoa, cranberries and apples. On average, chocolate and apples contained the largest procyanidin content per serving. Procyanidin content varies between apple types with the highest amounts on average for the Red Delicious (207.7 mg/serving) and Granny Smith (183.3 mg/serving) varieties. Serving apples with the skin on adds beauty and health benefits to you meal.
Inflammation occurs in the arteries and when LDL cholesterol becomes oxidized (polluted) and when arteries become stiff and acquire tiny tears and scratches. The procyanidin content in apples helps prevent the LDL cholesterol from becoming polluted.
Flaxseed a plant source of omega 3 fatty acids has potent anti-inflammatory activity. Flaxseed inhibits much of the cellular activity that creates fatty deposits and bubbles and brews fatty buildup in the arteries. Powdered flaxseed (milled flaxseed) is inexpensive and is available in the baking section of most food stores. Cold water fish such as albacore tuna, salmon, and mackerel provide an animal sources of omega 3.
On a cellular level, apple polyphenol extract dose-dependently decreases the esterification of cholesterol and the enterocyte secretion of lipoproteins. Apple polyphenols also decrease apolipoprotein B (apoB) secretion by inhibiting apoB synthesis.
Weekend Dessert
Cocoa Resting with Ginger
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Cocoa Resting with Ginger Shredded wheat: equal to one cup when brokenFour inches fresh ginger root85% Extra Dark Cocoa bar (2 bars)Cupcake papersCocoa Resting with Ginger takes about ten minutes to prepare and one hour to cool in the refrigerator. To begin, melt dark chocolate in a double boiler. While chocolate is melting break apart shredded wheat to equal one cup. Peel and grate ginger, set aside. Place six cupcake papers on a plate. Spoon generous tablespoon of shredded wheat in each cupcake paper. Sprinkle a teaspoon of ginger on the shredded wheat, then drizzle melted chocolate over shredded wheat and ginger. Set in fridge. Separate from cupcake paper before serving.Cocoa provides arterial (vascular) protective effects at about 30 grams. When preparing this Cocoa Resting with Ginger recipe each serving should contain about 30-40 grams of cocoa. Lindt & Sprungli offer an excellent 85% extra dark cocoa bar.Ginger, cocoa, and shredded wheat helps calm, and protect the arteries while inhibiting and removing fatty buildup. Ginger suppresses inflammation (prostaglandin synthesis) through inhibition of the cyclooxygenase enzyme, much like non-steroid anti-inflammatory medications such as ibuprofen (Advil, Motrin) and naproxen (Aleve).The enzyme 5-lipoxygenase is expressed in the cardiovascular system: the aorta, coronary, and carotid arteries. Under certain circumstances such as cell oxidation (pollution) this enzymatic pathway generates inflammatory mediators called leukotrienes which signal and collect fatty type deposits that build-up in the arteries. Inhibiting the 5-lipoxygenase enzyme helps protective the aorta, coronary, and carotid arteries from fatty cholesterol bubbling buildup.
Medical studies suggests that ginger possess duel anti-inflammatory inhibitor properties via leukotriene and prostaglandin pathways. More ginger . . . less inflammation contributes to soft, flexible, relaxed arteries.
Research indicates the intake of cocoa powder, and dark chocolate lessens the susceptibility of LDL cholesterol to oxidation. This protective mechanism of cocoa in the arteries is brought about by an increase in HDL cholesterol concentrations. High HDL concentrations provide antioxidant protective activity which helps prevent LDL cholesterol from becoming oxidized (polluted). This is important because when LDL cholesterol becomes polluted cellular activity builds up in the artery, which then over time starts to bubble, brew and harden much like a scab on a cut.
Shredded wheat biscuits provide insoluble fiber which helps to sweep cholesterol out of the body. Two biscuits contain 5.5 grams of fiber. High salt and sugar tighten, harden and stress arteries. Shredded wheat biscuits do not contain salt or sugar. Cocoa Resting with Ginger is a low glycemic treat that does not cause a rapid rise in blood sugar, and as such, does not contribute to stored body fat. . . . enjoy in moderation!
Weekend Dinner
Pears Nested in Bamboo
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Pears Nested in Bamboo . . . for two ½ cup chopped walnutsTwo pearsAngle hair or vermicelli pasta . . . half a boxOne medium red onionOne cup chick peasOne cup fresh parsley leavesOne can coconut milk Nested in Bamboo dinner for two takes fifteen gentle minutes to prepare and enjoy. First sauté walnuts, chick peas, red onion and diced pear in a hint of butter. When pears are slightly soft add coconut milk; using low heat setting to simmer. Boil pasta in a separate pot: remember thin pasta cooks quickly about 4 minutes. . . al dente. Place pasta on a warm plate, spoon coconut milk with walnuts, red onion etc over pasta, add generous sprinkle of fresh parsley leaves. A serving of pumpernickel bread is a wholesome, low glycemic addition to this peaceful meal.The pears, nuts, and coconut milk provided in this dinner nurtures and comforts arteries. Chick peas, like soy protein contain artery softening isoflavones. Pears, like apples and prunes absorb excess cholesterol like a sponge. One medium pear contains 5.1 grams of fiber, a large apple contains 3.3 grams of fiber. A food item with high fiber content will provide 5 grams of fiber.Walnuts contain mono and polyunsaturated fatty acids, magnesium and potassium, fiber, and antioxidants, which work in harmony to relax blood vessels and sooth blood pressure. Walnuts, like flaxseed are a plant source of omega 3 fatty acids. To protect arteries throughout the week it is healthful to use plant based or cold water fish omega 3 when preparing meals. This is because omega 3 fatty acids have potent anti-inflammatory activity. Omega 3 helps to inhibit the cellular and fatty cholesterol build-up in the arteries. Over time this buildup becomes somewhat like a scab on a cut. If there is already buildup in the arteries, omega 3 helps stabilize the buildup. On a cellular level, omega 3 fatty acids inhibit the conversion of arachidonic acid to the inflammatory: prostaglandin E2, thromboxane A2 and leukotriene B4, as well as the inflammatory cytokines, tumor necrosis factor alpha and interleukin 1 alpha.Coconut contains medium-chain triglycerides which are quickly absorbed and turned into fast energy, not stored as fat. Medium-chain triglycerides induce a full feeling (satiety) and have a fat-burning effect. Coconut milk is inexpensive and is available at most food stores in a one cup portion. Some gentle, stress free thoughts about pasta: The Glycemic Index ranks carbohydrates based on how quickly they affect a person’s blood glucose (blood sugar) levels. The slower the blood sugar response, the lower a food’s glycemic index value. Enjoying foods under fifty on the glycemic index does not contribute to stored body fat. In addition, low glycemic foods do not cause a rapid rise in blood sugar. This is important because a rapid rise in blood sugar causes LDL cholesterol to become oxidized and polluted. This arterial wear, tear and inflammation contributes to stiff arteries, clogged arteries and over time high blood pressure, heart attack, stroke and heart failure.Angle hair, vermicelli and whole wheat pasta tends to be low glycemic (about 35-37 on the glycemic index).The three recipes presented are low glycemic and do not contribute to stored body fat.If you are not using coconut milk in this recipe I recommend using a few tablespoons of olive oil and shredded Parmigiano Reggiano Cheese. This is an intensely nutritious Italian imported cheese: easy to digest, low in fat, and salt. Parmigiano Reggiano Cheese has natural digestive enzymes that enhance the nutritional value of foods. CardioE2 . . . For Her Heart, Inc is a nonprofit organization # 900000216 registered and based in Florida, USA. “Ownership and Rights. CardioE2. . . For Her Heart Inc., shall own all and exclusive right, title, and interest in the work throughout the world, including copyrights, domain names, trademarks, and all other intellectual property rights in the work. The work shall be deemed to be a work-for-hire under the Copyright Act of 1976, Title 17 U.S.Code, and CardioE2 Inc, Ann Williams, shall be deemed to be the author.”
Information is provided for educational purposes to help individuals form an understanding of biological processes as they effect health. This information is not intended for medical diagnosis or treatment.
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