Cinnamon Sticks it to Diabetes
 
Recent studies are beginning to show that cinnamon may be much more than a simple spice to spruce up your morning toast. Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland stumbled upon a potential natural diabetic remedy while looking at the effects of common foods on blood sugar. His research is showing that as little as a half teaspoon of cinnamon a day may significantly reduce blood sugar levels in diabetics.
 
True cinnamon, or Cinnamomum Zeylanicum, is the inner bark of a small evergreen tree native to Sri Lanka. The leaves are large and oblong in shape, with greenish flowers arranged in small clusters. Most commercial ground cinnamon is actually a close relative of cinnamomum zeylanicum called Cassia (Cinnamomum aromaticum or cinnamomum cassia.) Cassia has a stronger flavor and therefore requires smaller amounts for flavoring; thus making it the more commonly used cinnamon.
 
Both cinnamon and cassia are harvested from the bark of a tree in the laurel family. The bark is peeled from the trees during the rainy season and left to dry and ferment for 24 hours. Then the outer layer of the bark is scraped off, which leaves the inner, lighter bark that curls into the “cinnamon sticks” as we recognize them. True cinnamon quills or sticks are curled in a telescopic form, while cassia quills curl inward from both sides, like a scroll. Ground cinnamon is more difficult to distinguish from ground cassia; true cinnamon is tan in color with a warm, sweet flavor, whereas ground cassia is a reddish brown, usually coarser in texture, with a bitter, stronger flavor.
 
Richard Anderson’s studies have begun to show that cinnamon enhances the ability of insulin to metabolize glucose, helping to control blood sugar levels. Cinnamon contains the antioxidant glutathione and a type of flavonoid called MHCP (methylhydroxy chalcone polymer). It is believed that cinnamon makes fat cells much more responsive to insulin, the hormone that regulates sugar metabolism and thus controls the level of glucose in the blood. Although more research is needed, the researchers are hoping they’ve found a natural remedy for diabetes. Cinnamon is a carminative, an agent that helps break up intestinal gas that has traditionally been used to combat diarrhea and morning sickness. And cinnamon also has antiseptic and astringent properties.
 
So, aside from tasting great in a variety of foods, cinnamon is good for you too. It can be used in any savory, as well as sweet dish. Try adding a dash to your favorite pasta, fish, beef, pork, chicken, beverage, and of course dessert. Remember, just a half teaspoon of cinnamon a day may produce fantastic health results.
 
Need some great ideas for dinner tonight? Try this link for some great cinnamon recipes: www.homecooking.about.com.
 
Some other great cinnamon suggestions from Creativehomemaking.com are:

1. For diarrhea, mix 1 to 3 tsp Cinnamon into 1 cup hot water and steep for 10 to 15 minutes. Strain & drink.
2. A sprinkling of cinnamon can be a quick fix for a small cut. It may not only stop the sting, but help it heal faster too. Wash the cut thoroughly, pat dry, and sprinkle with powdered cinnamon before bandaging.
3. Sprinkle Cinnamon in with coffee grounds before brewing.
4. Sprinkle on chicken noodle soup for added flavor and instant cold remedy.
5. Sprinkle on frozen vanilla yogurt or ice cream.
6. Mix in with regular vanilla yogurt (not frozen) and eat plain or use as a topping for pancakes, bagels, etc.
7. Put Cinnamon around plants to kill mold.There is a naturally occurring fungicide in cinnamon called ortho-methoxyannamaldehyde. Researchers in Tokyo have found that fungi refuse to grow on cinnamon even under optimum temperature and humidity.
8. Combine Cinnamon with chocolate when making chocolate cake, puddings or hot chocolate.
9. Add 1 tsp Cinnamon with dry cream and instant coffee, put in the blender with hot water and drink.
10. Use on fish before frying, it helps eliminate odor.
11. Put Cinnamon on stored potatoes to keep potatoes from sprouting.
12. Mix Cinnamon with baking soda and use as a carpet freshener before vacuuming.
13. Dust your hamburger roll or bun very lightly with Cinnamon. Tastes Great!
14. Fruit on the grill. Grill fresh slices of apples, peaches or pineapple and before serving, sprinkle with a dash of Cinnamon.
15. Cinnamon is particularly good with lamb in Indian curries and various Greek dishes. Use it in beef stews & chili. Try it with grains such as rice pilaf, couscous and pearl barley as well as legumes like lentils and split peas.
 
 
Resources:
-Cooking Light. June 1998. McCoy, Bill. “Cinnamon Roles: This world famous spice is finally making its American breakaway from the confines of toast and sticky buns.” (pg. 75-79.)
-http://homecooking.about.com/library/weekly/aa042798.htm
-http://www.virgils.biz/commentary_detail.asp?Directory_id=25&article_id=47
-http://www.ars.usda.gov/is/AR/archive/jul00/cinn0700.htm
-http://www.toolsforhealing.com/CD/Articles/C/CinnamonGreatforType2Diab.html
-http://www.creativehomemaking.com/articles/010403g.shtml
-http://www.newscientist.com/news/news.jsp?id=ns99994413

Are you Aware?
Cardiovascular Disease: The Number One Killer in the United States
 
Most every news channel seems to devote their headline story to the death toll of the war, the death toll of street crimes, or the death toll of drunken driving accidents, and the list goes on. Yet homicide only accounted for 19,727 deaths in 2001 in the United States; ranking number 13 of the top 15 leading causes of death. 
 
What was number one? Cardiovascular disease. 
 
While the leading causes of death differ somewhat by age, race, and sex, the top three causes for males and females were exactly the same - heart disease, cancer, and stroke respectively. But the nightly news doesn’t focus on heart disease and its related issues; that topic doesn’t increase ratings and it doesn’t always catch viewers’ attention. But cardiovascular disease desperately needs our attention.
 
Diseases of the heart took the lives of 699,697 Americans in 2001. Thirty five times more people died of heart diseases than were murdered. However, cardiovascular disease remains largely overlooked, by not only the media, but by us all. And in addition to the grave consequences to the public’s health, the economic impact of cardiovascular disease on the U.S. health care system continues to grow as the population ages. According to Rose Marie Robertson, MD Heart Specialist and Chief Science Officer, American Heart Association, the cost of heart disease and stroke in the United States is projected to be $368 billion this year, including health care expenditures and lost productivity from death and disability. 
 
A key strategy for addressing these risk factors is to educate the public and health care practitioners about the importance of prevention. However, there is a considerable gap between public health recommendations and consumer practices. Many serious diseases, such as AIDS and breast cancer, have wide-spread campaigns that raise awareness and money for new treatments.  And the death toll for both diseases has decreased in the past ten years, while heart disease continues to rise. But there are preventative measures, something as simple as a change in diet and lifestyle could be your ticket to a longer life.
 
According to WebMD, the ten states with the highest proportion of early heart disease related deaths are as follows:

• Alaska-- 35.7%
• Nevada-- 25.4%
• Georgia-- 23.9%
• South Carolina-- 23.8%
• Louisiana-- 22.9%
• District of Columbia-- 21.5%
• Alabama-- 21.4%
• Tennessee-- 21.3%
• Mississippi-- 20.7%
• Texas-- 20.5%

Aside from Nevada, the District of Columbia, and Alaska, the remaining seven states are located side by side in the southern United States. The south has earned a reputation for its fried food – food that is high in saturated fats and cholesterol – two of the leading causes of heart disease. Coincidence? Alaskan’s diets consist of large amounts of animal fats, that being the most traditional, readily available source of sustenance. Again, animal fats are high in saturated fats and cholesterol. I can only speculate on Nevada and the District of Columbia – but meat was once a sign of wealth and prosperity – perhaps the high concentration of money in both states is being translated into a high concentration of heart disease.

The states with the lowest proportions of early heart disease related deaths are:

• Rhode Island-- 12.4%
• Nebraska-- 12.8%
• Iowa-- 12.9%
• Vermont-- 13.2%
• Massachusetts, New Jersey, New York, and North Dakota -- 13.3%
• Pennsylvania-- 13.6%
• Florida-- 13.7%

The majority of these states are located in the Eastern part of the United States, with the exception of four: North Dakota, Florida, Iowa, and Nebraska. The other six states are in a small cluster between the Atlantic and the Great Lakes. Perhaps the actual geographic location plays some role in heart disease, but regional foods and habits are a more likely cause. Two years ago I moved to the North East from Ohio and I have noticed a sincere decrease in cigarette smokers in this part of the country. Perhaps because more bars and restaurants prohibit smoking inside, the smoke isn’t as apparent. But I believe that, for whatever reasons, the people in this part of the country, on a whole, maintain healthier lifestyles.

Eating smart and exercising regularly are not just recommended for keeping your weight in check. Both practices also keep that small muscle in your chest working, and working well. The heart weighs a little less than one pound and beats approximately 100,000 times per day, moving nutrient- and oxygen-rich blood to all other vital organs and tissues, before circulating back. If this process is impeded in any way, the entire body is affected.
 
We, as a country, need to increase our awareness and simultaneously our knowledge of the causes of - and preventative measures for heart disease. We need to understand that making poor choices in food affect much more than our stomachs. Heart disease is the number one killer in this country, but this statistic can change. 
 
Resources:
-http://www.infoplease.com/ipa/A0005110.html
-http://www.americanheart.org/presenter.jhtml?identifier=2152
-http://my.webmd.com/content/article/82/97283.htm
-http://www.cdc.gov/nccdphp/aag/aag_cvd.htm
-http://www.georgetowndc.com/demographic.php

Healthy Heart Helpers :: Your Everyday To-Eat List
 
Keeping your heart healthy should be at the top of your everyday to-do list. For such a small muscle, the heart plays a huge role in your physical well being. Any minor ailment to your heart creates a series of unwanted chain-events. In order to keep your heart, and therefore the whole of your body, functioning smoothly and properly, a healthy diet is the most important building block. Below, I have taken the five most important food groups to consume and for each I’ve listed several easy steps to help you incorporate the appropriate amount into your everyday to-eat list:
 
1.) Consume a variety of fruits and vegetables. The American Heart Association (AHA) recommends five or more servings per day. Why not make it and even ten? Below is a simple blueprint that incorporates ten servings of fruits and vegetables in to your every day:

-Eat grapefruit for breakfast. Or several fruits mixed in with your cereal, yogurt, or oatmeal.
-Drink pure fruit juices, tomato juice, or fruit and yogurt smoothies instead of soda (this goes for breakfast and all other times of the day!)
-Use fruit spread on your whole grain toast or bagel instead of butter.
-Tomatoes are rich in a cartenoid called lycopene that has potent antioxidant properties. Add them to sandwiches, soups, stews, salads, and sauces.
-Load up your sandwiches and subs with as many veggies as possible – bell peppers and cucumbers make great additions to sandwiches, adding texture and healthy nutrients.
-Garlic may possibly reduce cholesterol levels, thought to be attributable to the dozens of water- and oil-soluble sulfur compounds contained within. Raw garlic slivers with fresh avocado served on crackers makes a great treat – or even party appetizer.
-Pack veggies as a quick, on the go snack, instead of candy bars and sweets. Great for road trips, work breaks, movie night, and school lunches. Baby carrots, grape tomatoes, bell pepper slices, broccoli, zucchini, and cauliflower, are all mess-free healthy snacks.
-Always have a green with dinner, either as a side dish or as a salad. Iceberg lettuce has practically no nutritional value, though, so try spinach or romaine. 
-Eggplant makes a fabulous entrée, sautéed, grilled, or breaded and baked. 
-And for dessert…strawberries dipped in dark chocolate, bananas sprinkled with brown sugar and pecans, mango slices. Be creative!
 
 
2.) Eat a variety of grains. The AHA says six or more, again I say, why not an even ten?

-Eat cereal or oatmeal for breakfast topped with almonds and/or berries to spice it up a bit.
-Switch to whole grain breads instead of white for your breakfast toast or bagel.
-Yogurt topped with granola makes a great snack either before or after lunch.
-On the go? Most donut and coffee shops offer bagels as an alternative to coffee cakes and fatty, sugary donuts.
-Instead of cookies, chips, and candy between meals, eat a granola bar. Keep a box at work for those unexpected hunger pains.
-Switch from white bread sandwiches and subs to whole grain.
-Eat pasta salad instead of chips with your lunch.
-Use whole grain pastas in your favorite Italian dishes.
-Add whole grain rice to stir-fries, or just on its own as a side dish.
-For dessert, have a bran muffin with fruit.

 
3.) Eat enough protein – but don’t over do it. The western diet is overloaded with protein, so over doing the amount is much easier than you may think. The appropriate amount of protein your body requires can be determined by multiplying your body weight by 0.36. So if you weigh 150 lbs, your appropriate protein intake should be 54 grams. Legumes, grains, and vegetables are great, healthy sources of proteins.

-Nuts are an excellent source of protein and come in an array of flavors. Keep mixed nuts around to snack on at movies, on road trips, at your desk or work station, and around the house instead of potato chips.
-Replace fatty hamburger meat in your chillies, tacos, and stews with black beans, red beans, lentils, kidney beans, or all of the above.
-Peanut butter is not only an all-time favorite, but also an excellent source of protein that can either be a meal or a snack.
-Leafy green vegetables, like spinach are a great source. Have a spinach salad instead of iceberg lettuce.
-Seeds, like sesame and sunflower are great additions to salads, stir fries, and even sandwiches.
-Spread hummus on some crackers and add avocado or red peppers for an appetizer or snack.
-The potato, in all its many forms, is also a great source of protein. Perhaps a baked potato makes a better choice than french fries…And if you are bored with plain potatoes, try yuccas! Same great texture, totally different taste.
 
4.) Limit or eliminate foods high in saturated fat, trans fat, and or cholesterol. I don’t like to deprive myself of any type of food that I enjoy, so, for example, if donuts are your thing, just try cutting back. Try a regular switch-schedule – have bagels three days a week and donuts three days a week. Etc.
 
5.) Drink plenty of water. Keep a water bottle handy at all times.  I keep two at work and one in my car. I’ve found that the down time I have in the car between work and home is a great place to hydrate myself, whether I’m preparing for the day, or winding down.
 
Resources:
-http://www.wheatfoods.org
-http://veggietable.allinfo-about.com/articles/protein.html