Archive | December 2012

Healthy Eating – Balanced Meal

The best way to obtain needed vitamins and minerals is to eat well-balanced meals. A daily diet of varied foods can provide needed vitamin and mineral nutrients for maintaining a healthy body. Use a combination of textures, colors and sources of food.



It is a miracle super seed

In this era of over processed and refined foods, it is a miracle that we have this super seed in its natural form! This may be due to the fact that millet has not been as popular to the Western world as it is to Asia and Africa. In America, just like in most Western countries, millet is commonly associated with bird seeds and animal feed. It is often used in bird feed mixtures. Let’s not forget though that millet was grown by the lake dwellers of Switzerland during the Stone Age and is still popular in certain parts of Eastern Europe where it is made into kasha and other dishes.


For centuries millet was a prominent crop and a staple food in some parts of China, India, and Africa, also in Greece, Egypt. Some believe it was one of the first grains to be cultivated tracing it to China around 2,700 BC. Grown in Gaul, millet was also eaten by the Sumerians, Etruscans, and the Romans. Millet has been a staple food of many communities for centuries all over the world; even before rice and wheat came to dominate the dining table and it is still a source of nutrition and subsistence income to many! Millet is a treasured secret from our ancient ancestors; having been used throughout the ages, across many countries, both for food and as an exchange for other

Types of Millet

There are hundreds of varieties of millet most of which are not used for human consumption. In fact even sorghum is usually damped in this group.
The five main popular ones used for human consumption are: Finger Millet, Proso/common, Foxtail millet, little millet and Pearl.

Pearl millet also known as bulrush, cattail millet, spiked millet, bajra (India): (Pennisetum typhoideum), comprises 40{891a5681f0bc32265372dbd2463e6cefea901f03f275f16c5adce366b4a55218} of the world production. It is a tall, annual grass of Japanese barnyard millet, shanwa
(Japan), kheri (India): (Echinochioa frumentacea or Panicum crus-galli) It is cultivated in warm regions for use as food or forage. The grain is ground into meal and made into porridge (Japan and Korea,) but used for animal feeds in

Finger millet, also called African millet, wimbi, bulo, ragi (India): (Eleusine coracana), consists of five spikes that look like fingers in the head which sometimes curve from a central point. Finger millet is
believed to have originated in East Africa and taken to India around 1000 BC. It has the best storage properties of all the millets.

Common or Proso millet is also known as: hog, Indian, or corn millet, broomcorn, proso (Russia): (Panicum miliaceum) It is believed to have originated in India, but has been cultivated since prehistoric times. It
spread through Asia to China, where it soon became one of the most sacred grains, though now holding a lower place than rice. Common millet arrived in Europe before 2000 BC and was used mainly for porridge and rough, unleaved bread.

Foxtail millet: (Setaria italica or S. chaetochia): some records show that it originated from China while others indicate that it was from Africa!

Other minor millets:

Little millet, Kodo millet, Guinea millet, Browntop millet are the minor millets but sorghum and teff are also somes grouped with millets.

Some types flourish in hot dry climates that are not favorable to many other crops like rice or wheat, that is why it is a prominent crop in many parts of Africa and the Indian subcontinent where the crop covers acres and acres of land.

Uses of millet:

Millet is used for many breakfast dishes, to make flat bread like roti, pancakes and bread when mixed with other grain flours. Millet and sorghum are also used to make wine and beer. It was and still is used in a variety of dishes from bread to couscous, cereal, cooked dishes and as a fermented beverage. It is also used for animal and bird feeds.

Millet makes very easy dishes suitable for everyone. It is especially good for weaning and for toddlers. It makes very delicious porridge and soups. It is also used for posho/gruel/kalo which may served with a variety of sauces to make a complete meal! Millet can be sprouted for use in salads, sandwiches and rolls.

Millet flour produces: Light smooth porridge which may be combined with quinoa, soy flour, milk to provide a rich complete breakfast. It makes light, dry, delicate baked goods and a crust that is thin and buttery smooth. For yeast breads up to 30{891a5681f0bc32265372dbd2463e6cefea901f03f275f16c5adce366b4a55218} millet flour may be utilized. It must be combined with flours that contain gluten for the bread to rise.

Millet seeds may be added whole and raw before baking for a crunchy finish in baked dishes and breads.

Milletpower is made from Finger Millet naturally grown in Uganda, the Pearl of Africa. It grows in fields that feed from the source of the Nile. Unlike most grains which are grown on a large scale this millet from Uganda is grown by local individuals who depend on it for food as well as a susistance crop. Millet plays a very important role both in nutrition and as a subsistent crop. It is one of the staple foods for most tribes and it is also used as a sacred crop in bride price and for other celebrations It is quite unfortunate that very few people know and appreciate the nutritional benefits of this delicious liyyle giant. Wake up, grab the opportunity and save this super seed from disappearing and from the ills of this modern world. Enjoy a delicious complete meal without jeopardizing your health.


Free Range Chicken

Free range chickens are the ones that roam outdoors on pasture. They are usually healthier than those kept in crowded cages in commercial poultry houses.

dsci0172 The feeds given to commercial hens are the cheapest possible mixture of corn, soy, cottonseed meals, with many types of additives mixed in. These additives often include growth hormones, meat and bone meals, as well as antibiotics and chemicals, to keep the chickens awake longer and producing more.


The commercial chicken has a much shorter lifespan due to stress, illness and general disease than does a free range chicken. Free range chickens and eggs contain higher levels of omega 3 fatty acids and vitamins A and E



When your body lacks water

When your body lacks water, the organs and cells cry out for help. This cry may manifest as a headache, constipation, fatigue and in many other ways. The more fresh water you drink, the healthier you will be. Your digestive fluids and excretory fluids are mainly composed of water. You need water for circulation, nervous system, for flushing out toxins and for cleansing the whole body. Functions of water in the body:


• Regulates: body temperature through sweating,

• Cleanses the body by removing toxins and wastes in excretion, perspiration, and urination.

• It washes each and every cell in the body

• It is needed for digestion & absorption of food,

• Transports oxygen and nutrients to the cells.

• Lubricates joints, without water, bones would rub against each

• Protects tissues, organs and the spinal cord from shock and damage, without water organs would stick together and tear. Water combines with other substances to relieve or prevent: lower back pain, chronic fatigue syndrome, headaches, migraines, allergies, colitis, rheumatoid arthritis, depression, hypertension, cholesterol, hangovers, neck pain, muscle pain, joint pain, bloating, constipation, ulcers, low energy levels, stomach pain, confusion and disorientation. One of the ladies
I worked with had severe disorientation on her second and third days in hospital. When she recovered she wanted the doctor to give her the name of the drug which had caused the disorientation but her doctor insisted that the cause was dehydration. She couldn’t believe it.


• It decreases risk of kidney stones and other diseases.

• Maintains: muscle tone, weight loss, clear and healthy skin

• Water is good for a healthy weight. It suppresses appetite and helps the body to metabolize fat. Many times people think they are hungry when it is actually dehydration. So before you rush to binge, why don’t drink to your health first? Water replaces the calorie rich drinks and therefore reduces your calorie intake especially the
empty calories. Don’t think of taking any diet drinks instead. They are lethal. They will destroy your health!

• Quenches thirst; there is nothing that can really quench the thirst as well as water. Most sweet drinks will give you a false relief but soon after taking them you find yourself thirsty again!

Pg: 138-147 Protection is Better than Cure Let the Holy Spirit be your Health Mentor


Free Range Sheep

dsci0247Some of the protein foods you eat contain all the amino acids needed by the body and they are known as ‘complete proteins’. Most animal proteins belong to this group. Examples of foods with complete protein include: meats, fish, eggs and dairy products such as cheese or yogurt.


In the olden days complete proteins were called ‘first class’ proteins. It made sense then because that is what you got from animal proteins; first class quality proteins, (animals fed on natural healthy grass grown on nutrient rich soil). Regrettably, most of our animal protein these days comes with a lot of growth hormones, preservatives and other additives which are harmful to our health. The growth hormones make the meat and milk very fatty and a lot of toxins are stored in the fat. These animals are also treated with
lots of antibiotics which stay in the meat. When we consume this meat, the antibiotics negatively affect our immune systems.


Unfortunately, there is a tendency of over consumption of these protein foods. This puts a heavy burden on the organs connected with digestion, waste removal and the immune system. For optimum health you have to make wise choices when buying and ordering food. For example, if you love to eat beef, stick to the leanest cuts. Fish or poultry are excellent alternatives to beef. Combine with plant foods to reduce the portion of the beef or cheese.



What is juicing?

Hippocrates said, “Let your medicine be your food and let your food be your medicine,”

Fruit juice

The father of medicine gives an intriguing advice here. Think about it. Isn’t he advocating eating food that will protect and promote health rather than the junk that is popular these days? Do we really need man made concoctions to cleanse our bodies when we are blessed with wholesome organic fresh vegetables and fruits? Some call juice fasting “Nature’s operating table without a drop of blood.”

We have chosen to use juice fasting for our cleansing program mainly because we have tried various types of programs and found that those involving fresh fruits and fresh vegetables tend to give the best and safest benefits. Therefore the cleansing programs we generally use are based on fasting solid food at particular times and using certain fruits and vegetables and a few raw items at various stages of the program.

What is juicing?

Juicing generally refers to extracting juices from fresh vegetables, grass and fruits, either individually or in various combinations to make delicious juices that are bursting with micronutrients and phytochemicals. The health benefits of juicing for cleansing far exceed those of eating solid fruits and vegetables since these juices are more easily absorbed and assimilated by the body.


What are the benefits of juicing?

Juice fasting is one of the best ways to a cleansed body. It offers the benefits of fasting already discussed above, and much more. It supplies the body with super quality nutrients which are usually lacking in our daily diets. The right juices create an alkaline environment for your body’s cells and tissues so that they can start releasing waste products through the body’s various channels of elimination.

o Compared to eating whole vegetables and fruits, when cleansing you benefit more with juices since the body absorbs larger amounts of nutrients from juices. The only disadvantage is that you lose the fiber unless you incorporate it either in your juices or in sauces and soups.

Our juice fast uses most of the fiber from the fresh produce.

o As for processed and preserved foods, there is no comparison: I am sure by now you are aware that processed foods are dead foods. Processed food mainly gives you empty calories, lots of toxins and eventually free radicals. Raw fruits and vegetables contain many substances that enhance health, and juicing benefits the body by providing the most concentrated and readily absorbed source of these substances such as vitamins, minerals, enzymes and phytonutrients.

o Juices will also give you the carbohydrates you need in the simplest, beneficial form, provided you space them wisely (if you are juice fasting or cleansing).

o Juicing provides lots of water needed both for hydration and cleansing

o The bountiful supply of enzymes from your juices helps in converting food into energy. Enzymes therefore play an important role in increasing your metabolic rate.

o Antioxidants and other phytonutrients rid you of toxins and also ensure that your immune system is renewed. They protect you from disease and promote your health.

o Juicing will contribute to better skin as the antioxidants will help to slow down wrinkles and other skin blemishes by combating the damaging effects that free radicals have on skin and muscle.

o Juicing also has other anti-aging effects and also slows down degenerative diseases

Juicing reduces the stress which processed foods put on your digestive and elimination organs. It gives them (e.g. the stomach, pancreas, intestines and gallbladder) their the much deserved rest while allowing your liver and the other elimination organs (the colon and kidneys) to catch up on their internal cleansing and detoxification.

o In the long run, juicing will save money, time and pain, common denominators in today’s medical and drug oriented society!

o As juicing helps to detoxify and rid of stored waste and toxins, it increases vitality, longevity and well being.

Our program combines the benefits of juicing and the benefits of fasting to make a juice fast. This forms the foundation of our cleansing program. But you are free to choose any other fast. Only remember to follow the same steps for a successful cleanse



What are antioxidants?

Antioxidants Phytochemicals and Free Radicals 150 -162

God gives plants the ability to produce chemicals known as phytochemicals which protect the plant against diseases and free radicals.


Recent research has indicated that these chemicals can protect humans against disease as well.

These substances are known as micronutrients such as vitamins and minerals. They also include antioxidants, enzymes and other phytochemicals.


Anti: means against, or in opposition to, or corrective in nature. So what exactly do antioxidants oppose and correct? The name ‘antioxidants’ indicates the mechanism by which they prevent disease and premature aging.

Inside your body, millions of processes are take place all the time. These processes require oxygen. Unfortunately, that same life giving oxygen can create oxidants which cause cell damage and lead to disease. Just as oxidation

creates rust, causing a breakdown on the surface of inanimate objects, oxidation inside the body causes a breakdown of cells. The free radicals we discussed above are produced by this breakdown attacking healthy cells, DNA as well as proteins and fats. This chain of events weakens the immune system and also speeds up the aging process, thus linked to several diseases.

Antioxidants, or anti-oxidation agents, reduce the effect of dangerous oxidants by binding together with these harmful molecules, decreasing their destructive power. Antioxidants can also help repair damage already sustained by cells.

What are antioxidants?

The word antioxidant refers to oxidants fighters or scavengers of free radicals. Antioxidants are certain nutrients, minerals, phytochemicals, herbs, and enzymes that counteract the harmful effects of free radicals on the body. Many antioxidant enzymes are produced by the body for example: glutathione peroxidase, and certain sulfur-containing amino acids and proteins. Others come from the food we eat as in the case of phytochemicals which function as antioxidants. These include certain nutrients such as vitamins E, C, A, minerals, enzymes, carotenoids, certain fatty acids and herbs.

Antioxidants operate like an army protecting the body against danger caused by free radicals. They are the soldiers that defend the cell by destroying or immobilizing the bad guys (free radicals). They either stop the formation of free radicals or they disable them before they damage cells. Antioxidants move throughout the body looking for free radicals and they neutralize them by donating an extra electron to the free radical thus rendering it inactive and in most cases, both the free radical and the antioxidant are removed from the body.

There is clear evidence that those who eat plenty of fruits and vegetables have lower rates of certain types of cancer and other degenerative diseases. Therefore if the body is supplied with the needed antioxidants, it will keep itself healthy and free of disease. It is only when there are too many free radicals in the system (due to the antagonists) that your defense systems will get overwhelmed thus leading to serious degenerative diseases.

In most cases, signals like headaches, fever and pains may occur. It is important to be in touch with your body and listen to the early warnings. If attended to in time, you will be able to defeat the free radicals just by increasing your antioxidant rich foods like dark green vegetables, red tomatoes, yellow and orange fruits, some good oils, sprouted grains, organic eggs and etc. However, you may need to use certain supplements in order to increase the antioxidants to optimum level.

Studies with smokers have provided dramatic demonstrations of the power of vegetables and fruits. It is believed that a smoker whose diet is low in vitamin C has a 25{891a5681f0bc32265372dbd2463e6cefea901f03f275f16c5adce366b4a55218} risk of dying of lung cancer in the next 25 years.

But if the smoker has a high intake of vitamin C, either through diet or supplements, his risk drops to 7 {891a5681f0bc32265372dbd2463e6cefea901f03f275f16c5adce366b4a55218}. This difference is due to the antioxidant effects of vitamin C. Other studies with children with brain tumors found that their mothers had less vitamin C during pregnancy, than other women who had subsequent amounts of vitamin C.

There is therefore a continuous need for antioxidants. This is why a daily supply of all the antioxidants from a variety of foods is essential. These antioxidants are highly specialized in their work so we cannot depend on one to do the work of the other. For instance, beta carotene is one of the “quenchers” for singlet oxygen (a potent free radical produced in our bodies). Likewise, glutathione peroxidase, selenium, and vitamin E are powerful quenchers of the hydroxy radical. Also, the minerals copper, manganese and zinc act with superoxide dismutase (an antioxidant enzyme produced by the body) to quench the superoxide anion (another potent free radical);

Therefore in brief, antioxidants

  • Destroy the free radicals that damage cells and the cell walls and eventually the DNA.
  • Repair the damage caused by free radicals
  • Promote the growth of healthy cells.
  • Protect cells against premature and abnormal aging.
  • Help fight age-related macular degeneration.
  • May help prevent cholesterol from damaging linings of your arteries.

Provide excellent support for the body’s immune system.

Contribute to protection against disease and prevention of disease.

Some common antioxidants include certain enzymes, vitamins, minerals and other phytochemicals.