Author Archives: Nancy

Baking the Low Fat Boredom Away

These low-fat treats are great to have on hand for the family, get-togethers or even game season!

A low-fat diet doesn’t have to be a bland and boring one. And it doesn’t mean you have to stop eating your favorite foods. You can revise your favorite recipes to use ingredients lower in fat without drastically changing the flavors you like.

This Fudgy Brownie recipe revised by AlivebyNature.org originally called for 10 tablespoons of butter, 4 ounces unsweetened chocolate, 4 eggs and a cup of walnuts. By substituting margarine and unsweetened cocoa, and using less walnuts, total fat dropped from 17 grams to 7 grams per brownie. Substituting egg whites for eggs cut the cholesterol count by three-fourths. The calorie count dropped from 293 to 197 calories per brownie.

low-fat-browniesFudgy Brownies
Makes 16 brownies

  • 7 T margarine
  • 3/4 C. unsweetened cocoa
  • 2 C. sugar 1-1/2 t. vanilla 1 egg
  • 5 egg whites
  • 1 C. all-purpose flour
  • 2 T finely chopped walnuts

In a 2- to 3-quart pan, combine margarine and cocoa; stir over medium-low heat until margarine is melted and mixture is well blended. Remove from heat and stir in sugar and vanilla. Mix in egg and egg whites until blended. Stir in flour.
Spread batter evenly in a greased 9-inch-square baking pan. Sprinkle walnuts over batter. Bake at 325° until brownies feel dry on top (about 35 minutes). Let cool in pan on a rack, then cut into 2-1/4-inch squares.

Whole-Grain Herb-Cheese Muffins
Makes a dozen muffins

  • 2 T salad oil
  • 1 large onion, minced
  • 1 large green bell pepper, seeded and chopped
  • 2 T honey
  • 1 T Dijon mustard 1 C. nonfat milk
  • 1 egg
  • 2 egg whites
  • 6 T shredded cheddar cheese
  • 1 C. whole wheat flour
  • 1/2 C. each all-purpose flour and yellow cornmeal
  • 2 t. baking powder
  • 1 t. dry thyme leaves
  • 1/8 t. ground red pepper (cayenne)

Heat 1 tablespoon of oil in a wide frying pan over medium heat. Add onion and bell pepper; cook, stirring often, until soft (about 10 minutes). Let cool.

In large bowl, mix remaining 1 tablespoon oil, honey, mustard, milk, egg, egg whites, and 1/4 cup of cheese; then stir in onion mixture. In another bowl, stir together whole wheat flour, all-purpose flour, cornmeal, baking powder, thyme and red pepper. Add egg mixture; stir just until evenly moistened. Spoon into 12 greased or paper lined 2-1/2-inch muffin cups, filling each about 2/3 full. Sprinkle with remaining cheese.

Bake at 375° until muffins are well browned on top and a wooden pick inserted in center comes out clean (about 20 minutes).

Date and Apricot Pumpkin Breaddate-apricot-bread
Makes 1 loaf (10 to 12 servings)

  • 1 egg
  • 2 egg whites
  • 1 C. each sugar and canned
  • solid-pack pumpkin
  • 1/3 C. salad oil
  • 1/2 C. orange juice
  • 2 C. all-purpose flour
  • I t. baking soda
  • 1/2 t. each baking powder and ground cinnamon, cloves, nutmeg and ginger
  • 1/2 C. each chopped dates and chopped dried apricots

In a large bowl, beat together egg, egg whites, sugar, pumpkin, oil and orange juice.
In another bowl, stir together flour, baking soda, baking powder, cinnamon, cloves, nutmeg and ginger; add to egg mixture and beat to blend. Stir in dates and apricots. Pour into a lightly greased 5- by 9-inch loaf pan.

Bake at 350° until a wooden pick inserted in center comes out clean (about 1 hour). Let cool for 15 minutes; turn onto a rack. Serve warm or cooled.

Chiropractic Benefits and Risks

Thanks to AlivebyNature.org for this chiropractic information… alive

If you suffer from back pain, will a chiropractor help you more than a medical doctor? The answer may de­pend on where you hurt—and on how much you’re willing to spend.
At the University of North Carolina in Chapel Hill, researchers who studied 1,633 people found chiropractic to be as effective as standard back treatment by physicians or orthopedic surgeons. And a study of 741 patients with back pain, reported in the British Medical Journal, found that chiropractic of­fered more relief than physical therapy.

If you’re on a budget, however, chi­ropractic may not be the wisest choice, since it requires more visits than stan­dard therapy. In the North Carolina study, chiropractic patients saw their provider 10 to 15 times: patients seen by physicians went three to five times.

And if your pain is higher up on your body, you might want to think twice about a chiropractor. In a survey in the journal Neurology, 177 neurologists re­ported a total of 55 strokes, 16 cases of spinal cord damage and 30 incidents of other nerve damage in patients who’d had chiropractic manipulation of their neck or head. In rare cases, the re- searchers say, stroke occurs when rapid twisting of the neck causes blood ves­sels in the vertebrae to twist and tear, blocking off blood flow to the brain.

“Patients should realize there’s a small chance of complications and have the opportunity to give informed consent before receiving treatment,” says survey coauthor Dr. Gregory Al­bers, director of the stroke center at Stanford University Medical Center in Palo Alto. Calif. —ELEANOR GILMAN

Pain Control
The next time a migraine heats up in your head, try heating up the rest of your body with your mind. It may help.

Raising body temperature is a form of biofeedback, one of several unconven­tional pain therapies recently endorsed by the National Institutes of Health (NIH). Biofeedback patients learn to control involuntary body functions, such as raising body temperature and lower­ing blood pressure, to induce relaxation and control pain. It’s often prescribed for tension and migraine headaches. “In time, biofeedback is going to be as con­ventional as using acetaminophen or ibuprofen,” predicts Dr. Gary Kaplan, a chronic pain specialist at Georgetown University School of Medicine in Wash‑ Migraine Relief

Biofeedback can re­lieve headaches, but learning how to do it usually means getting hooked up to a machine that records bodily con­ditions such as blood pressure and ington. (To try a form of the therapy at home, see the box below.)