Dietary fibers and Health: a very good team!

We all know that dietary fibers are a nutrient that is very important to have a good health; but it is also a misunderstood nutrient. So let’s see its “ID card”.

There are two main types of fiber: soluble vs insoluble.
Insoluble fiber does not dissolve in water: soluble fiber does. We can find both in plants we eat: vegetables, fruits, whole grains and legumes are rich in dietary fibers. 
Although they pass through our system undigested, they are very important for health and play a major role in diseases prevention. Indeed, many scientific research have shown that fibers can help to avoid or to better control diabetes, heart conditions, obesity and also constipation.

Soluble fiber:
Dissolving in water, it forms a gel-like material in your intestine which slows down digestion: the empting of your stomach is delayed and makes you feel full for a longer time than other nutrients. It affects your blood sugar levels and has a beneficial effect on insulin sensitivity. Insulin is a hormone produced by the pancreas: it helps lowering down blood sugar which may have a positive effect on diabetes control. It also reduces LDL blood cholesterol.

Where can I find soluble fibers?
Oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, barley, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, carrots, citrus fruits.

Insoluble fiber:
It is particularly important for our colon: it promotes the movement of material through your digestive system, it has a laxative effect because it adds bulk to the diet so it can be of benefit for those who suffer from constipation. 

Where can I find insoluble fibers?
Whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, cauliflower, carrots, cucumbers, green beans, dark leafy vegetables, potatoes, grapes, fruit, and root vegetable skins

A high-fiber diet has many advantages:

• It lowers the risk of developing hemorrhoids.

• It helps controlling cholesterol and sugar blood levels.

• It helps controlling your weight

• It prevents constipation.

• Studies have shown that it may help preventing bowel cancer.

1. Prefer whole fruit instead of juices.
2. Eat a vegetarian meal at least three times a week.
3. Add seeds and nuts in your salads and soups.
4. Add legumes and vegetables to all your meals.
5. Add whole-grain products in your recipes.
6. Avoid refined or processed foods, white breads and pasta.
7. Choose organic fruits and do not remove the skin.
8. Make snacks with raw vegetables.

In our way of eating, we lack dietary fibers; so it is important to start to change our habits. Try to increase the amount of fiber in your meals but do it gradually to avoid bloating and discomfort.

The rules to follow to increase the amount of fiber in your diet:

For those who are fond of smoothies, let’s try these two recipes:

Almond and Spinach smoothie:
Ingredients:
½ cup almond milk
½ cup soya milk
2 hands spinach
½ banana
½ cup pineapple
4 nuts

Put all the ingredients in a blender. Blend until smooth. Serve in a large glass full of crushed ice.

Avocado and strawberry smoothie:
Ingredients:
1 avocado (peeled)
½ cup strawberries
½ cup oat milk
½ cup almond milk
1 tablespoon honey
4 ice cubes

Put all the ingredients in a blender. Blend until smooth. Serve in a large glass.
ENJOY!

Migraines : Can we prevent it?

Migraine is a pathology marked by severe headache. It can last several hours or even 2 or 3 days. Women are more affected than men. Sometimes, the pain is so strong that you can’t even work and need to stay at home, in a quiet room with no light and no sound because you are very sensitive when a crisis occurs. It typically occurs on one side of the head near the temples. Other frequent symptoms are nausea; vomiting and vision problems. 

The physiological basis of migraine is not all known and scientists keep on their researches because it affects a lot of people: 24 million people in the United States. The consequences are important : poor job performance, medical costs, day off work. 
It seems to be a neurological problem in which brain chemicals, nerves and blood vessels are involved.

Most of the time, we can find trigger such as flashing lights, emotional stress and anxiety, lack of sleep and hormonal changes. 

The role played by tyramine is still controversial: 
Tyramine is a substance, created from the breakdown of tyrosin, an amino acid, we can find in aged, fermented and stored foods. It seems to cause blood vessel constriction first and then they dilate. That’s why some experts recommend to avoid or limit foods such as cheese, pickles or soy sauce. But there is no studies to prove it. 

Hormonal changes can also cause migraine: we have found a link between migraine and menstrual cycle. They occur a few days before or during periods because of a drop of estrogen level. Pills can sometimes help to prevent it when migraine is so strong that you can’t bear it.

However, the best thing to do is to find out what your triggers are and thus you can avoid it. No need studies for that…. 

Anti-inflammatories are the most common drugs used to soothe the pain such as ibuprofen or aspirin. But it only treats symptoms….

So what can I do?

Well, the first thing to do is to see a naturopath: migraine appears when there is an imbalance in your body. The naturopath will check all of your body systems. 

Cell poisoning
Until the beginning of the industrial era, mankind was mostly confronted with natural aggressors from the environment. His main enemies were toxic fruits, poisonous mushrooms, allergenic plants, poisonous animals and various microbes.
Since the early 19th century however, the body has increasingly been under attack. The multiplication of chemical agents around us has caused us to suffer the consequences of progress. The tensions of modern life cause a state of stress that inhibits emunctory functions and worsens the overall poisoning of the body. Thus, the lives we lead in modern Western societies, amidst pollution and under a great deal of psychological stress, cause the body to develop various acute illnesses. If toxin overload persists, chronic illnesses eventually appear.
By not eating enough vegetables rich in fiber, vitamins, minerals, enzymes and natural biological substances, Westerners are “digging their own graves with their teeth”. Though our environment is increasingly polluted, it is still possible to keep fit by becoming familiar with health and by learning how to maintain it.

A body overloaded with toxins is in a physiologically poisoned state. Our physiological environment, this vast “aquarium” in which our cells bathe, is polluted. When our body is not fed properly, our cells suffer from deficiencies in vitamins and minerals. A cell in a
depleted and toxic environment is in danger: it does not heal, becomes more prone to cancer and prematurely dies from an accumulation of waste.
Toxemia largely depends on our choices and lifestyles: we model our body by feeding it, exercising it, exhausting it or resting it. Our stress lodges into it, our toxins build up in it, and our sedentariness softens it.
Our body accumulates chemicals, which circulate in our arteries and cause a plethora of diseases.
Even medical treatments, based on the intake of chemicals, are sources of pollution and cancer.

Functional Disease
Functional disease is the state of ill-being and lowered resistance of an organism whose functions are disrupted. Headaches, migraines and various pains, eczema, eruptions, vomiting, general weariness, depression, etc. are all attempts made by the body to rid itself of its toxic overload.

Nutrition and detoxication
Most of the time, there is a work to do about nutrition. Indeed, nutrition is tied to migraines because they reflect an intoxication of the body. So we need to detoxify and then learn how to eat in a good and healthy way. 
How? Drainage agents can help such as fasts and cures. Massages improve blood and lymph circulation so as toxins elimination. 

Biofeedback and relaxation training are also very useful. It can soothe the pain as well as medication but with far less side-effects… Acupuncture seems to help too. Researchers have recently published the first large-scale study that aims to examine the effectiveness of acupuncture under real-life conditions (March 15 issue of the British Medical Journal). They conclude their study saying “acupuncture is a relatively cost-effective headache therapy compared with other treatments covered by the National Health Service of the United Kingdom”. So it is really encouraging and less dangerous than using drugs on a chronic manner. 
Plants and phytotherapy can also help you: mentha piperita essential oil is wonderful. Apply 2 drops on the temples and massage! You will feel better.

 So do not let migraines poison your life, there are solutions!

As we are in December, the AMCC team wishes you a Merry Christmas and a Happy New Year!

A painful and common problem: leg cramps

Leg cramps are not rare at all. In fact, almost everyone experiences a cramp in their life. Cramps are common in adults and become increasingly frequent with age.

Most of the time, it is a harmless but annoying condition. You are walking, running etc. and you feel such a sudden muscle pain in the leg that you need to stop. 

Sometimes, it occurs at night when you are sleeping. 

What is it exactly?

Leg cramps are caused by muscles spams: muscles suddenly shorten, they are contracted and you feel pain in your leg.

Why?  Irritated nerves send muscles a signal to repeatedly contract. Even if you try to relax, you can’t. 

You cannot control your muscle anymore as long as the spasm lasts. After a few seconds or minutes, you will be able to control your muscle again and there are not after-effects.

Scientists do not know why leg cramps occurs in healthy adults but there are different risk factors that make leg cramps more frequent, particularly when you are getting older:

• Side-effects of certain medications
• Poor muscle conditioning
• Deficiencies in key minerals
• Not getting enough to drink
• Pregnancy
• Liver diseases.

Most of the time (even if they aren’t related to an underlying condition) , you can consult with your doctor to check.

Then, there are a few tips to help you to prevent leg cramps.

You need to drink at least 1,5 liters of water. When you are doing sport, drink more to compensate for the loss. We are not sure if dehydration can cause leg cramps but it seems to contribute so it is important to get enough to drink. Limit or avoid drinks with alcohol or caffeine. 

Drink water several times during your exercise routine. While hydrating before and after exercise is good, hydrating during your routine is even better.

Stretching can provide relief. For a calf cramp, lie down and flex the toes of the affected leg upward toward your nose. This action pulls the calf muscles in the opposite direction of the contracted muscles.

Stretch your muscles every day, especially before and after exercise.

Deficiencies in magnesium, potassium and calcium may be linked to leg cramps. Your electrolytes can be checked and you have to vary your diet with:

• Magnesium-rich food: nuts, chocolate, cereals, spinach, artichoke, almonds and Goji berries.
• Calcium-rich food: dairy products, green vegetables (spinach, green beans, broccoli), sesame and sunflower seeds, orange and blackcurrant.
• Potassium-rich food: banana, potatoes, spinach, tomatoes.

You can find below a delicious smoothie recipe rich in vitamins and minerals, particularly calcium, magnesium and potassium. You can drink eat regularly.

You can also add water to dilute and drink it while you do exercise.

Ingredients:

6 or 7 almonds

1 tablespoon of Goji berries

1 orange

2 tablespoons of blackcurrant

1 banana

Put all the ingredients in a blender and blend until smooth. Serve in a large glass.

Massage can also help to prevent leg cramps. Do not hesitate to use essentials oils: they are wonderful.

Put 10 ml of Lavandula angustifolia essential oil in 100ml of almond oil and massage your leg before going to bed or after doing sports. You can keep this preparation in a tinted glass bottle.

“Tricks and tips”: Bruises and haematoma.

A haematoma or hematoma is a localized collection of blood outside the blood vessels. Usually, it is a simple bruise, also called a contusion: a minor hematoma caused by broken capillaries and small venules damaged by a trauma. In general, it is not dangerous but it hurts and is unsightly. Simple care and advice are enough to deal with it.

How can I improve skin resistance?

Our skin is like a barrier to protect us from everything in the outside. It is really important to take care of it, particularly when we get older because it becomes thiner and our blood vessels are more fragile. Free radicals attack our cells and the blood vessels break more easily from minor bumps. 

The first thing to do is changing the way you eat. Cells need a lot of nutrients of good quality. Wheat germ oil, hazelnuts, avocado and almonds are rich in vitamin E. It is an important vitamin because it has strong antioxydant effect. It slows down skin ageing and protects cell membranes. It is proved it improves blood circulation, particularly inside the capillaries and vessels regain softness. 

Flavonoids increase capillaries resistance and decrease cell permeability: you can find it in lemon, apricot, sweet pepper, and broccoli. It is an excellent protection against bleeding. 

Don’t hesitate to eat food rich in vitamin C: orange, spinach, blackcurrant, kiwi and watercress: it is venotonic.

Eat fresh fruits and vegetables and do not let them too long in the fridge because their vitamin concentrations decrease quickly.

• Protective Oil

This oil is dedicated to protect and soothe your skin. Calophyllum inophyllum oil and Argan oil protect blood vessels: they are more resistant. Vasomotricty is more effective. We add essential oils to improve the protection: Citrus limonum and Citrus reticulata help to prevent vessels’damages. Pogostemon gablin is well-known for its venotonics properties.

Ingredients:

70 ml of Argan oil.

30 ml Calophyllum inophyllum oil

1ml Pogostemon gablin essential oil.

1ml Citrus limon essential oil

1ml Citrus reticulata essential oil

Mix it together in a small glass bottle. This preparation should be applied directly onto the skin. Be aware of Citrus limonun and Citrus reticulata essential oils: they are light-sensitive: We therefore do not recommend applying it before exposing yourself to the sun.

This protective oil is also excellent before a surgery to prepare your skin and ease healing without bruises. Apply it for 2 weeks before the surgery and stop it two days before going to surgery.

• Protective herbal tea.

Drinking herbal teas is very good because active principles get directly throughout the body and can be effective everywhere. This is particularly interesting when we deal with blood vessels because they are organized in a net. Using three different plants with phlebotonic properties, we help blood vessels to be more resistant. Thus the blood circulates more easily and bruises are less common than before.

Ingredients:

50g Melilotus officinalis (flowers).

50g Blackcurrant (leaves).

50g Vinca minor (leaves)

Mix it together in a jar. Take 3g and put it into 25cl of cold water. Heat it gently on the cooker. When mixture starts to boil, turn off the burner and let infuse for 3 minutes. Filter it and add some honey. You can drink two cups a day for 7 a week.

Did you know it?

A poultice made of cabbage leaves is extraordinary to heal bruises. Its properties are countless. It clears, eases blood circulation and regenerate tissues. 

When you have a bruise, take 3 leaves of organic green cabbage. Wash it carefully and cut the central rib. Use the rolling pin to mash 2 leaves. Put it onto the bruise, then cover with the third one. Bandage gently. Keep it all night and do it again every day until the bruise has disappeared.

Cordially,

Laure Martinat

The Sun in Your Life

In a few days, we will be in summer for real: sun is coming, temperatures are getting hotter and your swimsuit is already under your clothes!

It is true that it is very pleasant to eat outside and enjoy the warmness of the sun. But as you know that you must not overindulge in sweet things, you have to be careful with sun exposure. If you drink too much, you will be drunk and if you go out in the sun to excess, you will be burnt!

But the sun is not your enemy: you need it. When ultraviolet rays strike your skin, they trigger vitamin D synthesis.

Vitamin D is a fat soluble vitamin you can find in few foods : milk, egg yolk, salmon, trout, tuna. And you need ultraviolet rays from sunlight to have the Recommended Dietary Allowances (RDAs) for Vitamin D.

Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and the second in the kidney.

Why do you need vitamin D?

Vitamin D promotes calcium absorption in the gut and maintains adequate serum calcium and phosphate concentrations. There is a very important mineral balance in your body and calcium and phosphate are a large part of it. Bone mineralization is directly dependent on this balance.

Vitamin D has other roles in the body:  modulation of cell growth, neuromuscular and immune function, and reduction of inflammation.

Vitamin D is needed at any age because it helps preventing rickets in children and osteomalacia in adults. These diseases are no longer rare because there is a large deficiency in vitamin D rate in our population. People do not eat correctly, they prefer ready-cooked meals because they lack time and these ones are less concentrate in vitamins than fresh food. Moreover, they do not have a regular sun exposure to provide necessary ultraviolet rays to create vitamin D.

In other hand, sometimes, some people have too much sun exposure. We have already said it, striking a balance is the rule.


What are the consequences of too much sun exposure?

Of course, you can be burnt: your skin becomes red, it hurts and then it peels. But you are also at the risk of developing skin cancer. Skin cancer has a better prognosis, or outcome, than most other types of cancer. It is generally curable but it also kills a lot of people each year in the world. Melanoma is the most common but not the only one.

That’s why it is very important to protect yourself against too many ultraviolet rays.
Patients and people in general must examine themselves regularly and see a dermatologist as soon as they find something unusual or suspicious.

Protection from ultraviolet rays is important all year round, even if you do not see the sun in the sky, you should know that ultraviolet rays are not stopped by clouds!

The CDC (Centers for Disease Control and Prevention) recommends easy actions to protect yourself from UV rays:

• Seek shade, especially during midday hours.
• Wear clothing to protect exposed skin.
• Wear a hat with a wide brim to shade the face, head, ears, and neck.
• Wear sunglasses that wrap around and block as close to 100% of both UVA and UVB rays as possible.
• Use sunscreen with sun protective factor (SPF) 15 or higher, and both UVA and UVB protection.
• Avoid indoor tanning: many people use a tanning bed, booth, or sunlamp to get tan and it is very dangerous.

These recommendations are easy to adopt and they protect you again sun damages and skin cancer.

So, as we have seen, sun exposure is necessary but you have to be careful because excessive sun exposure can lead you to skin problems and cancer. Strike a balance and everything will be nice!

Laure Martinat

Mediterranean diet: the best for a healthy life?

It is sunny outside; the summer is coming, so as delicious fruits and vegetables whose colors decorate market stalls.

So what can we cook for lunch?

Well let’s start with houmous and pitta bread, tabbouleh and olive oil! Two typical meals coming from the Mediterranean diet.

The Mediterranean diet is famous for its healthy benefits.

What is it exactly?

It is not just a diet, it is also a life approach, a way of life because people do not forced themselves to eat in a specific manner, they do not change their habits for a couple of weeks like we do in our countries when we want to lose weight: this is how they live, how they eat all year. 

It is inspired by the traditional dietary patterns of Spain, Italy, Greece, parts of the Middle East and Crete, a Greek island. As we can see, it is a blend of different cooking, from varied origins, and we can see it as an allusion to diversity: cultural exchanges are better than border closing… maybe, not only in cooking…

It is known as one of the best diet in the world thanks to its results: a healthy life, with less chronic disease, in particular cardiovascular disease, diabetes, obesity, hypercholesterolaemia, etc.

One of the “rules” of this diet is seasonal nature and these words are forgotten most of the time in our countries: we eat strawberries in winter, oranges in summer… but this is not how Nature functions and people who are living in the Mediterranean area have already understood it for a long time.

Moreover, as we have said, this is not just a diet: in this part of the world, people consider their meals like a good moment to talk, to be together; this is really a “way to eat”. They take time because it is a moment of sociability and conviviality. 

We have forgotten this dimension in our society: who really takes time to eat? Who considers each meal of the day as a pleasure time to share? Most of the time, everybody is in a hurry, because we are short of time. Why? Perhaps, because of our society, which demands us to be the fastest, the strongest, the best so we have forgotten all that happy moments sharing our meals. 

Then, and it is an important part of the Mediterranean diet, everybody has to do regular physical activity, which is important for a good health, in particular heart and cardiovascular system. 

So what do we have for dinner? 

Well, there is not a single way to cook, nor even a single recipe. Mediterranean diet is based on fresh seasonal whole foods and preparation methods tend to be simple. 

Which food? There are the “high-consumption”, the “moderate consumption” and the “low consumption” ones:

• A high consumption of fruits, vegetables, and whole cereals. 
• A moderate consumption of dairy products (goat and ewe’s cheese and yogurt), fish and wine.
• A low consumption of red meat.

Olive oil is used to cook and season meals, so as herb and spices to decrease salt consumption.

What about wine? Is it really good for health?

In fact, it is supposed to, despite many debates over the years. 

Red wine is rich in tannins which are supposed to soften blood vessels; there are also quercetin and resveratrol in red wine, which are antioxidant and protect cells.

But you have to keep in mind that red wine must be drunk in moderation. And if you do not like it, you do not need to start drinking, purple grape juice may be a good and tasty alternative to wine!

I hope you have understood that the Mediterranean diet is truly a way of life, which is very good for your body and your mind. 

I couldn’t finish without giving you a typical recipe from the Mediaterranean area…

Let’s finish with the recipe of houmous, from Middle east. It is a nice alternative to usual cakes and biscuits eaten before lunch to work up an appetite!

Ingredients:

130g chick-peas

½ teaspoon of ground cumin

2 teaspoons of lemon juice

60ml milk

2 teaspoon of fresh coriander leaves

1 clove of garlic

2 teaspoons of olive oil

Cook the chick-peas in water and peel it, then mix all the ingredients in a blender.

Serve it with pitta bread.

Enjoy!

Cordially yours,


Laure Martinat,

Cholesterol: enemy or friend?

Cholesterol is a lipid produced by the liver and necessary for a healthy functioning body. However, it is usually considered as a thing to eliminate! This is a mistake because it has many different functions, even vital ones in your body. 

Cholesterol circulates in the blood by lipoproteins called LDL (low-density lipoprotein), HDL (high-density lipoprotein.

LDL and HDL make a complex: HDL-cholesterol and LDL-cholesterol.

When someone gets older, he is often said not to eat butter or red meat for example, because it is full of cholesterol! But this is not exactly the truth. 

Indeed, meat, oil, butter, biscuits, cakes … are good for your body and… your mind. But it is true that you have to be careful with fat quantity. 

Let’s take the example of butter: we often see advertisement explaining that butter is full of fat so you have to replace it with shortening, low-fat margarine. The new ones are enriched with plant sterols. 

So what do we have exactly in butter?

Butter is compound of about 60% of saturated fat, 35% of unsaturated fat, and about 5% of trans-fat. As we can see, it is true that butter is full of lipid! However, these lipids are necessary for our body to function. 

Saturated fat is supposed to increase LDL cholesterol, whereas unsaturated fat (polyunsaturated fat) is supposed to increase the good one. According to different studies on fat and cholesterol rate, polyunsaturated fat increases HDL cholesterol which is a vascular protector.

LDL? HDL? What is it exactly?

LDL cholesterol, also called as “bad cholesterol”, carries cholesterol from the liver to cells. It is important to have a low level of LDL because it can increase the risk of arterial disease: LDL-cholesterol collects on arterial cell walls. This buildup is called plaque. Plaque reduces, or even stops, the blood flow and causes high-blood pressure, heart attacks etc.

HDL, also called as “good cholesterol”, carries cholesterol from cells to liver so the liver can destroy it. It acts like an arterial protector: it prevents arterial disease.

That’s why, it is important to have a low level of LDL-cholesterol and a high level of HDL-cholesterol. But you need a small amount of LDL cholesterol because it is necessary for cell membrane, production of bile salts etc. 

Let’s talk about trans-fat in butter: 

When you go shopping, this is the new fashionable slogan. Take a look to food wrapping: “trans-fat free” is written everywhere, on biscuits, cakes etc.

Most people think that trans-fat are bad for health. And it is true but you have to know that trans-fat can be natural (in butter for example) or artificial (in shortening, hydrogenated oils). 

It is proved that artificial trans-fat has negative effects on health : it increases LDL cholesterol, triglycerides and decreases HDL cholesterol, so it is better for you to avoid it.

Natural trans-fat is completely different, it is not produced from chemical or physical process and is not associated with high cholesterol rate or dyslipidemia.

Saturated fat, unsaturated fat have a role to play in our body: don’t throw it away!

There is also a small amount of cholesterol in butter but it is not associated with a high cholesterol blood rate. In general, cholesterol directly from food does not have a role in dyslipidemia.

Moreover, butter is an important source of vitamin A, which is benefit to your skin, protects again infection. It is a liposoluble vitamin so you need fat to assimilate vitamin A. And butter is rich in fat as we have seen before…

So cholesterol and fat are not an enemy, it is necessary for your body, for a good health and it is better to eat a small amount of butter spread on bread than shortening rich in artificial trans-fat.

So don’t listen to all that propaganda which wants you to eat fat-free food, the truth is in balance!

Just a few words about plant sterols which are said to decrease LDL cholesterol. Until now, The American Heart Association has recommended phytosterols in hypercholesterolemia because lipid disorders are associated with cardiovascular disease. However, a recent study published this year by the European Heart Journal shows no evidence of any beneficial effect on cardiovascular disease. 

In conclusion, keep in mind that you need to diversify your diet, giving priority to natural food instead of artificial preparation. Choose reasonable quantity and do exercise!

You can find a lot of good recipes with low cholesterol ingredients to help you when you have to control your diet. Here is an example to show you that a good meal is possible even when you have to reduce cholesterol rate.

Moroccan lentils soup:

Ingredients

 2 onions, chopped

 2 cloves garlic, minced

 1 teaspoon grated fresh ginger

 6 cups water

 1 cup red lentils

 1 (15 ounce) can garbanzo beans, drained

 1 (19 ounce) can cannellini beans

 1 (14.5 ounce) can diced tomatoes

 1/2 cup diced carrots

 1/2 cup chopped celery

 1 teaspoon garam masala

 1 1/2 teaspoons ground cardamom

 1/2 teaspoon ground cayenne pepper

 1/2 teaspoon ground cumin

 1 tablespoon olive oil

1. Put in a large saucepan the onions, garlic, and ginger in a little olive oil for about 5 minutes. 

2. Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft. 

3. Mix half the soup in a food processor or blender. Return the mixed soup to the pot, stir and enjoy!

Asian Beef with snow peas 

Ingredients

 3 tablespoons soy sauce

 2 tablespoons rice wine

 1 tablespoon brown sugar

 1/2 teaspoon cornstarch

 1 tablespoon olive oil

 1 tablespoon minced fresh ginger root

 1 tablespoon minced garlic

 1 pound beef round steak, cut into thin strips

 8 ounces snow peas

1. In a small bowl, combine the soy sauce, rice wine, brown sugar and cornstarch. Set aside. 

2. Heat oil in a wok or skillet over medium high heat. Stir-fry ginger and garlic for 30 seconds. Add the steak and stir-fry for 2 minutes or until evenly browned. Add the snow peas and stir-fry for an additional 3 minutes. Add the soy sauce mixture, bring to a boil, stirring constantly. Lower heat and simmer until the sauce is thick and smooth. Serve immediately.

An interesting site to find more recipes: www.allrecipes.com 

Cordially yours,
Laure Martinat,

Detect a stroke and save a life!

A stroke or cerebrovascular accident is a medical emergency: what is a stroke exactly?

Our brain and particularly neuronal cells need blood to function for it provides oxygen and glucose. Thus, there is a large vascular net in our brain and in normal conditions, blood circulate easily.

A clot can block a cerebral artery or a blood vessel can break so blood cannot circulate. When there is a disturbance in blood supply to the brain, neuronal cells lack oxygen, they suffer and finally, they die. What is the result? Brain damage occurs.

Or areas of the brain control different abilities such as movement, memory and speech. When brain cells die, it is easy to understand that these abilities will be lost in different levels depending on how much the brain is damaged.

That’s why a stroke is an emergency: it can cause permanent neurological damage and even death.

How to detect a stroke?

Stroke symptoms typically start suddenly and it affects speech, movement and memory. Symptoms and its seriousness depend on how many brain cells die: The more extensive the area of brain affected, the more functions that are likely to be lost. A minor stoke may cause only minor problems such as weakness of a leg, whereas a larger one may cause real paralysis.

According to the National Stroke Association (http://www.stroke.org) common stroke symptoms include:

• Sudden numbness or weakness of the face, arm or leg – especially on one side of the body,
• Sudden confusion, trouble speaking or understanding,
• Sudden trouble seeing in one or both eyes,
• Sudden trouble walking, dizziness, loss of balance or coordination,
• Sudden severe headache with no known cause.

Use the F.A.S.T. test for recognizing and responding to stroke symptoms:

F = FACE Ask the person to smile. Does one side of the face droop?

A = ARMS Ask the person to raise both arms. Does one arm drift downward?

S = SPEECH Ask the person to repeat a simple sentence. Does the speech sound slurred or
strange?

T = TIME If you observe any of these signs, it’s time to call the emergency service or get to the nearest stroke center or hospital.

Another simple way to detect a stroke is to use the acronym RST :

S = SMILE! Ask the individual to smile and to stick his tongue out.

T = TALK! Ask the person to talk or speak a simple sentence coherently like
“It is sunny out today.”

R = RAISE! Ask the person to raise both arms together.

If someone fails any one of these 3 simple tests, don’t hesitate and call for an ambulance: the quicker a stroke victim is examined by a neurologist, the better he will be.


Once the stroke symptoms occur the clock starts ticking and your quick response could be the difference between life or death, permanent disability or significant recovery.


Laure Martinat
(France)