Vanilla Roasted Pears

Now that we are in Vegas, we are not running off early Sundays to volunteer at Unity. I find myself now using the time to be creative with our late morning breakfasts.

This morning I woke up thinking about what I might do with the ripening pears in the kitchen. I came across a recipe at Smitten Kitchen that seemed perfect. After tasting the pears, I declared them the best pears I had ever cooked.

This dish is excellent as a brunch side dish or dinner dessert. Serve them warm over oatmeal or with a dollop of creme fraiche or scoop of butter pecan ice cream. If you don't want to work with the vanilla beans, sprinkle cinnamon instead. I sprinkled roasted walnuts over mine. Whatever you decide to do, make these pears...they will not disappoint.

Vanilla Roasted Pears

4 Medium pears, not fully ripe, peeled, halved and cored with stem
1/2 Vanilla bean
2 tbs Xylitol or sugar
1/2 lemon
2 tbs water
2 tbs unsalted butter


Preheat oven to 375. Split beans and mix seeds with sugar. Place pears in baking dish, cut side up. Squeeze lemon and sprinkle sugar over fruit evenly. Divide butter so each pear has a bit. Split the bean and spread the seeds among the pears. Add the water.

Roast pears for 30 min, basting ocassionaly. Turn pears overs and continue roasting 25-30 min, or until pears are tender and carmelized.

Makes 4 servings

Oven baked white truffle butter and brie omelet. I whisked 2 egg whites until they were about 4 x their original volume. I added 3 extra large eggs and 4 tablespoons almond milk (any dairy will do), pink salt and pepper. I heated a bit of white truffle butter and poured the egg mixture into the oven safe skillet. Over med-low heat, I cooked the eggs for about 5 min, until the bottom 1/2 looked set. I arranged brie slices just before popping into the oven to finish the cooking process.

A bed of spinach and a glass of Perrier and brunch is served.

Oatmeal Breakfast Cake

While taking our fitness and nutrition to the next level, Doug and I have added oatmeal to our menu more regularly. However, there are only so many times in a row one wants to see grey-brown porridge in a bowl. An oatmeal breakfast cake is a nice way to break it up. I have tweaked this recipe to keep it low glycemic and I make ours gluten free. Sweetener could be reduced to 2 tbsp.

I love two things about this cake: I can use up leftover oatmeal from breakfast and I am once again able to have a breakfast bread that meets my criteria for gluten and yeast free items.

Try it...you'll agree it's just great for breakfast or post workout snack.

Oatmeal Breakfast Cake

1 1/2 c. flour or Pamela's Products Baking & Pancake Mix (gluten free)

1/2 cup Xylitol, agave nectar or low glycemic alternative

4 t. baking powder

1/2 t. salt

1/2 c. almond, rice, soy or dairy milk

1 egg, well beaten
1 t. vanilla extract

2 Tbsp. butter, melted, or 2 Tbsp. coconut, flaxseed or other healthy oil
2 t. cinnamon

1 c. cooked oatmeal (more or less)
1/2 c. walnuts or other superfood nut

Preheat the oven to 400 degrees. Butter round or square cake pan. Combine dry ingredients together in small bowl. In a separate bowl, stir the egg, milk, extract and butter/oil into the oatmeal. Stir until well blended. Combine the two mixtures and mix well. Spoon batter into prepared cake pan. sprinkle then press lightly walnuts into top of batter. Bake for about 20 minutes, or until a toothpick comes out dry when inserted into the center.

Makes 6-8 servings. Optional: a drizzle of agave nectar over the top while warm on a Sunday morning makes it special.

Abs 100 Challenge

Within Pilates Mat, there is the Abdominal Series, consisting of 5 exercises performed supine. I have assembled a set of new variations and upped the reps so that practitioners may ring in the new year with a stronger torso.

Abs 100 Challenge

Exercise set up and instructions are available on my website at the above link. An appropriate warm up would be to do some pelvic curls, chest lifts, supine spine twists and shoulder bridges.
5 x 20 = 100

This set works the entire core: rectus abd., transverse abd., obliques, back extensors, respirators and pelvic floor.

I'm endeavoring to complete a set every day until New Year's. Are you in?

Rainbows On your Plate

Red, orange, yellow, green, blue, indigo and violet. My affinity for rainbows first began when I was inducted into the Order of the Rainbow for Girls. Rainbows figured prominently in our decision to purchase the Southwest Fl Supercuts salons. When touring the market, 4 double rainbows appeared above Tampa Bay. We considered it a good omen and it turned out to be so. I have now learned that incorporating the color spectrum at meal time is easy and good for me.

The pot at the end of the rainbow might just be filled with that which is more precious than gold: optimal health and wellness. Eating a diet that incorporates the colors of the rainbow ensures you get sufficient macro- and micronutruients, along with all the accompanying vitamins, minerals, antioxidants and such from your diet. You will notice that what have become known as Superfoods, foods like tomatoes, spinach and pumpkin, comprise the recommendations of the Rainbow Diet. Rather than another diet fad, the Rainbow Diet provides another path for determining a desirable nutrition plan.




Excerpted from Rainbow Diet...

Reds, Blues and Purples

Blueberries, blackberries, cherries, red and purple grapes, beets and purple cabbage all contain antioxidant compounds that protect your body from the damaging effects of free radicals. The pigments that give color to these foods most specifically protect your blood vessels, cartilage, tendons and ligaments from damage. It is presently thought that consuming these pigments regularly reduces the likelihood of cancer by preventing tissue degeneration that sometimes follows chronic irritation such as smoking or chronic inflammatory disorders. Tomatoes and watermelon have lycopenes that are proven to prevent heart disease and prostate cancer. Red snapper is a great fish – a good source of omega 3 fatty acids. And let’s not forget about red meat packed with essential amino acids that are used throughout our body. Red teas include red zinger, cinnamon, raspberry and others. Red spices are Chile pepper which is known to reduce appetite, and paprika. Chew on some purple fox glove and receive some digitalis for rapid heart beat. Cayenne pepper can reduce heart burn and passion flower tea promotes relaxation.

Yellows and Oranges

these fruits and vegetables are high in carotenoids which have anti-cancer and anti-oxidant properties. Carotenoids lead to an increase in the number of white blood cells circulating throughout the bloodstream having basically the same effects as the well known immune booster Echinacea. Try to eat at least 2-3 different orange or yellow foods daily. Orange foods like carrots or pumpkin are high in beta carotene and vitamin A. They are also abundant in keratolytic enzymes and offer more than 100 beneficial components for healthy skin of any age. Wild salmon is know for its high fish oil content; omega 3 fatty acids that prevent and fight heart disease, headaches, skin aging, etc. Spices include turmeric, which possesses tremendous anti-inflammatory and antioxidant properties. This herb used for wound healing, digestive aid, liver protection and heart tonic. Turmeric is sought of protecting against Alzheimer’s disease. Cinnamon is excellent for sugar control as well as stomach ulcer and gum disease prevention. Orange teas are apricot, peach, and tangerine. Yellow foods (citrus family) are full of vitamin C and selenium which are potent antioxidants. Honey, in addition to its antioxidant properties inhibits bacterial growth of wound infecting bacteria. Yellow species are amongst the most healing ones: cumin is used for enhanced digestion, ginger often used for nausea. Yellow teas are lemon peel, eucalyptus, ginger tea.

Greens

Chlorophyll present in all green plants has anti-cancer and detoxifying properties. As far as quantity goes, the more greens you eat- the better. It is recommended to eat at least one serving daily of green leafy vegetables, as they contain many health promoting constituents. In addition to chlorophyll, green leaves are high in carotenoids, bioflavinoids, vitamins and organic mineral complexes. Green leafy vegetables are high in vitamin B-12 and iron. Avocado is high in magnesium and has friendly oils. Green grapes have anti viral properties while 2-3 kiwis a day can replace aspirin for some people as it reduces clotting and lowers artery blocking fat in the blood. Green spices are countless from basil to tarragon to dill, which has been used traditionally as a remedy for cancer, estrogen deficiency and intestinal gas. Dill contains various photochemical that fight infection, bacteria and insects, etc. Green teas are full of antioxidants that protect us from whole array of illnesses. Other green teas include jasmine, mint tea, chamomile.

While information about the nutrients of foods can be interesting, we probably don't want to get hung up on it. What is important to take away is that the most nutritious foods come in a variety of colors.

New Website Launches!

I have just launched my new website for Pilates instruction and Fitness Nutrition coaching in Las Vegas (Summerlin).

Carolyn Bell Pilates

"No amount of exercise will reshape your body without appropriate nutrition." - Tosca Teno

Commandments Of The Religon Of Environmentalists

ZoNation's comically rifts on the occasion of UN Climate Change Summit, with a vein of truth, particularly in the wake of the much under reported Climategate scandal.

Dopenhagen

"You shall not use the term climate change in vain...mighty term that ends all debate.

For 6 days, you should benefit off the labor of others.

Remember Earth Day and thy father's science.

Thou shalt not kill tree, kill the unborn instead.

Thou shalt not commit adultery because that would lead to unexpected pregnancy, which could further overpopulate, which is bad for the environment.

Thou shalt not steal, wait for the government to steal the fruits of others for you and you may receive your ration.

Thou shalt not challenge the false evidence of environmentalists.

Thou shalt not covet thy neighbor's oil.

If you do not follow these commandments, you are doomed to hell, translated as global warming."

-AlfonZo Rachel

Eggs In Tomato Sauce

This is one of those recipes where you open the fridge and pantry and assemble a dish with what you have. Seeing tomatoes, salsa and avocados, I was reminded of a brunch prepared for us by friend, Arlon Keegan, on a visit a few years back.

Traditionally, this is an Italian preparation. It is fast, simple and inexpensive. It is great for both casual and brunch entertaining.

Eggs In Tomato Sauce

400 degree oven.

Tomatoes: I used about 7 oz of Campari tomatoes for 2. You could use cherry, plum, canned or even spaghetti sauce (which is likely how Italians used up the sauce left over from the previous night's dinner).


If using fresh tomatoes, place in ovenproof dish and drizzle with olive oil, salt, pepper and other seasonings. I used Smoked Pimento, Cumin and dried Cilantro. Roast until tomatoes start breaking, remove and chop into a chunky sauce consistency.

Eggs: Pour 1-3 eggs per person on top of the sauce in your bakeware.

Condiment: If preparing mexican style, add 2-3 tablespoons (pp) salsa to the sauce. Greek, use chopped olives or tapanade. Italian, chop capers or an artichoke dip.

Cheese: Grate a hard cheese over the top, such as Parmesean or, in today's case, Manchego.

S&P


Sides: I served alongside blue corn tortilla chips and guacamole, keeping the dish gluten free. Some toasted ciabatta would be delicious.

Bake 8-10 minutes.


Variations: Can be made in individual dishes or one large one for brunches/buffets. Also may be made entirely on the stove top.

New Fitness Inspiration

After the Vegas relocation and getting out of my fitness routine, I needed some serious motivation to get back on track. Apparently, anything worth doing is worth overdoing...












For the new studio, I ordered a Ladder Barrel. My SA studio was too small to have one so it has been since May that I have had access to one. Now I can perfect my Swan Dive (and assist Doug in his backbends).









Physique 57 is a studio with 3 NY locations. They just released a dvd series! Many celebrities are swearing by their workouts. I've had my eye on them for a while. They teach a mixture of Pilates, Barre and Orthopedic exercise at an interval training pace. For $50, I have brought their studio to me. I like the workout intensity. Let's face it, trainers love squats and lunges but dancers truly have the best butts. Sold separately and as a set.












This is Zuzana and she is my new fitness guru. A "fitness enthusiast" rather than a professional trainer, she loads a free daily workout on YouTube and at her website, BodyRock.tv. Truthfully, this is about as close as you get to fitness porn (that's what happens when the fitness model is also a soft porn model). The workouts are grueling. The videos and still photos give you a very good idea how to replicate the exercises. Take it from me, it is best not to do the Physique 57 Express workout and follow it up with Zuhana's latest!










I am also working on functional (wellness) training with a coach two days a week. The gym uses very modern machines, the TechnoGym's Kinesis unit and the Power Plate . The Kinesis machines move like the Pilates Reformer to me (although not progressive resistance) and the vibration of the PP adds a challenging new element to my work in plies, side kicks and planks. I am continuing the work I was doing with Wellness In Motion: squats, lunges, martial art kicks, cardio etc. Other days, I can choose from Pilates, Physique 57, BodyRock.tv, yoga, a walk or a combination.

Doug says "You never know how much is enough until you find out how much is too much."
A new piece of equipment. A new workout system. A free daily challenge on the web. Quality professional coaching. My choice is to kick myself in the pants from several directions.

Get moving and keep moving.

5 Ways To Celebrate Christmas In 2009

Double digit unemployment. Housing market in the toilet. A recession groaning under irresponsible government spending. A post 9/11 terrorist attack on our homeland. Christmas season looming.

Spending thousands of dollars buying and shipping gifts to extended family and friends with plenty while many in our country are hungry, jobless, homeless and grieving seems to to miss the spirit of celebrating Jesus and Christmas. How each of us celebrates is as individual as how one worships. But if you are feeling as I do, the upcoming season doesn't have to be celebrated in a way that is hectic or expensive as we strive to capture the reason for the season.

Each holiday for the past several years, we have worked to reduce the time, energy and money expended during the holidays. We have learned to reserve our gift giving to small tokens for those we see frequently, family members with hardships and charitable organizations that support the nation's armed services. We are grateful to those far away family and friends that have eliminated us from their gift list and have donated gifts from those who haven't to others less fortunate. Last year, all my gifts to neighbors and friends were consumable, much of it made in my kitchen.

Here are 5 ways to be simplify the Christmas season, put meaning back into your holiday, give and serve in ways that matters most, and conserve both your own and the planet's resources.


Redefine Christmas "Giving your loved ones the gift of charity."


Buy Nothing Christmas "This Christmas we'll be swamped with offers, ads and invitations to buy more stuff. But now there's a way to say enough and join a movement dedicated to reviving the original meaning of Christmas giving."


Community Response to 11/5 "Those who want to help support the victims and the families of the mass shooting (massacre), please send your donations to the Central Texas-Fort Hood Chapter AUSA fund."



Consumable Gift Giving "A consumable gift is one that will be used. Used up, not stashed in a closet for the next yard sale. A consumable gift is something that can be eaten, sent, read, or enjoyed by the recipient. A consumable gift is the gift of an experience, not a thing, a "keepsake", or another piece of clutter."

Reduce, Reuse, Recycle, Rethink and Rejoice "Reduce, reuse and recycle. Reduce the amount of waste you produce by preparing a menu and buying only as much as you need, and choosing products that come in packaging that can be recycled."

O Bow Ma

King of Saudi Arabia









Japanese Emperor Akihito










Chinese Premier Wen Jiabao














King of Burger











Queen Elizabeth...well his head is forward of his shoulders.

Top 10 Food To Turn Back Time

All About You.com offers a list of 10 foods to make a part of your wellness or anti-aging regimen. Below is an excerpt from their site...

Prunes Bursting with greater antioxidant power than any other fruit, so you're less likely to end up looking like a prune yourself!

Blueberries Packed with purple pigments called anthocyanins, which help maintain healthy skin and an alert brain.

Carrots The best source of betacarotene, a scavenger of damaging free radicals.

Broccoli Contains important plant chemicals known as glucosinolates, which appear to cut the risk of age-related cancers.

Onions Yellow and red (but not white) onions provide high levels of quercetin, an antioxidant with anti-inflammatory effects to fight arthritis and loss of skin elasticity.

Spinach Contains two antioxidants called lutein and zeaxanthin, which protect against macular degeneration - the leading cause of age-related eyesight loss.

Sunflower seeds One of the best food sources of vitamin E, which boosts the immune system.

Tomatoes Linked with a reduced risk of heart disease and cancer, thanks to lycopene - which also protects the skin against ageing and cancer-causing UV rays.

Brazil nuts Packed with selenium, which studies suggest can provide protection from cancer, heart disease and arthritis.

Oily fish A rich source of anti-inflammatory omega-3 fatty acids. The calcium and vitamin D in dissolved bones help reduce the risk of developing osteoporosis.

Sunday Day-Tripping Around Vegas

7:45 am

"What would you like to do today?"

"Take a drive out to Red Rock Canyon"

8:45 am

"I'm starving."

Omelet House Summerlin










With an impressive 9 "Best Of Las Vegas" awards, we headed to north Summerlin for breakfast at the Omelet House. There are 36 omelet varieties and a signature pumpkin bread are featured among other traditional favorites. I had the Eggs Benedict Florentine, with tomatoes substituted for the muffin (gluten-free). The spinach and hash browns were frozen and the mushrooms canned. The blandness of the hollandaise suggests it may have been instant. The creamer was non-dairy. The place was clean and our server was cheerful and competent. The pumpkin bread sampling I had was delicious. We won't likely repeat our visit. I'd rather splurge on fresh, real-food ingredients. If you do go, best to stick with basic breakfast dishes such as eggs, sausage and toast.

Spring Mountain Ranch










Located within the Red Canyon Conservation Area, this ranch was formerly owned by Howard Hughes. We walked the overlook trail, crossing the path of desert quails and rodents.









A gathering of scattering quail.

Whole Foods









The Las Vegas flagship is located in the Town Square mall, on Las Vegas Blvd. The guys at the meat counter were the visit's highlight. We sampled slow roasted pulled pork and bought a beautiful piece of hand-cut brisket (Maggie's parting gift to us in San Antonio was her divine recipe for Texas Brisket) and turkey breast (we'll be in Destin for Thanksgiving and treating ourselves to non-traditional gulf seafood).

Roast Turkey with Truffle Butter - Ina Garten








"How does turkey breast with white truffle butter sound?" This recipe was featured in Saturday's episode. The truffle butter has a sharp fragrance and the flavor mellows wonderfully as the turkey breast roasts.

Roasted Beets










Wash and trim beets. Cut in half. Drizzle with olive oil. Sprinkle salt and pepper. Throw in sprigs of thyme. Seal in foil patch. Roast until fork tender.

What a nice way to spend a Sunday.

Chinese Welcome Obama

Oba Mao mania hits the streets of China.


"A Beijing shop owner is celebrating Obama mania and the 60th anniversary of communist China by selling what's been dubbed 'Oba Mao' products." - Independent News Television

Mao's legacy includes overseeing policies that were directly responsible for the deaths of 50 - 70 million Chinese citizens. (The peace sign here is pitiful...seems the Chinese are as ignorant to their history as Americans are of theirs. Starving to death due to communist grand schemes is, while possibly peaceful, absurd.)

Like our President, Mao's governing ideas stem from Marxism and Communism. Anita Dunn, Obama White House Communications Director, cites Mao as "one of her favorite political philosophers." Former White House Special Advisor, Van Jones, was a Third World Communism activist. Tara O' Toole, Obama nominated Undersecretary at Homeland Security, belonged to a group known as the Marxist-Feminist Group 1. The list goes on.

While America's media and liberal citizens downplay Mr. Obama's Marxist politics and associates, it seems the Chinese can easily make the connection between The Chairman and Obama.


When American satirists created Mao-like images of Obama earlier this year, who would have thought the Chinese would be chanting "Oba Mao!" a few months later.

Jeez.

Nidal Malik Hasan is a Muslim Terrorist

"If it walks like a terrorist, talks like a terrorist, shoots like a terrorist and kills like a terrorist, HE IS A TERRORIST." - Free Republic

Bioidentical Hormones - Life Extension Foundation Report

After a lot of research, I became convinced that I should begin bioidentical hormone hormone therapy. Not only replacing sex hormones (progesterone, testosterone) but I also replace others such as DHEA (brain) and Pregnenolone (precursor to various hormones). The most significant results that I have experienced from restoring diminishing hormones has been sleeping soundly and a 50 point reduction in my cholesterol.

Traditional doctors hold opinions that vary from there isn't a difference in pharmaceutical and compounded hormone products to bioindentical hormone therapy is dangerous (despite the undisputed evidence being that the pharmaceuticals are what was/is causing disease and death in women).

The Life Extension Foundation has done an exhaustive report on the case of women and the use of bioidentical hormone therapy. This is a must read for anyone on pharmaceutical hormones or anyone contemplating hormone therapy. White Paper Authored by the Life Extension Foundation® www.lef.org

Bioidentical Hormones -Why Are They Still Controversial?

"In this comprehensive white paper, we present data showing how women may more safely benefit from comprehensive approaches that naturally restore youthful hormone balance..."

"Bioidentical hormones have the same exact molecular structure as the hormones produced naturally within the body."

Follow the link for the complete report.

10 Things You Discover About Yourself When You Move

1. You have longer relationships with monthly planners than with men.

2. You could start a catering company with all the linens, dinnerware, vases, serving ware, candles, cookware, etc. that you have acquired for throwing parties.

3. You consider organizing household items with your husband an acceptable alternative to foreplay.

4. You should consider actually drinking the Sauternes that you dragged back on your first trip to France in the late 1990's.

5. You read A LOT of books.

6. A stew simmering in the oven all day as you unpack makes your house feel more like your home.

7. You observe that every item you own has a memory attached and those are what's hard to let go of.

8. You remember that it is your thoughts, rather than your circumstances, that determines your state of happiness.

9. That fantasy about living aboard a 50 ft catamaran is just that.

10. You are truly grateful for the abundance and opportunities you have been blessed with.

3052 Hammerwood Drive

It is official: we now reside in Las Vegas, Nevada.

Doug and I are about two thirds unpacked. He's already busy with Retro Films HD activities. I am substitute teaching Pilates a few hours a week.


I am digging the view of the mountains. Now the dry climate, thinking of seriously buying out Lowe's supply of humidifiers.

"Presidents and presidential assassins are like Las Vegas and Salt Lake City. Even though one city is all about sin and the other is all about salvation, they are identical, one-dimensional company towns built up by the sheer will of true believers." ~Sarah Vowell

Positively Ageless Foods

Cheryl Forberg, nutritionist for the The Biggest Loser, writes the following about what she calls Postively Ageless Foods

1. Antiaging Fruits

Although whole fruits are, in general, excellent sources of antiaging nutrients , pomegranates, blueberries, plums and purple grapes stand out from the pack. Pomegranates contain the most concentrated source of antioxidants from fruit. Plums (and prunes) contain boron, a mineral thought to play a key role in the prevention of osteoporosis. Along with purple grapes, plums also contain phenolic compounds. These rich reserves of antioxidants are thought to reduce the incidence of heart disease by slowing the oxidation process and lowering LDL (bad) cholesterol.

Blueberries contain compounds that not only prevent loss of age-related impairments of memory and motor coordination, but they may actually help reverse the process. Berries contain anthocyanin, an antioxidant with triple the power of vitamin C. This phytochemical is known to block cancer-causing cell damage and the effects of many age-related diseases. Fresh or dried, plums, grapes and berries are available year-round and offer a delicious way to protect the body against free radicals, cancers and heart disease.

2. Antiaging Vegetables

Tomatoes, squash, spinach and other leafy greens are excellent sources of fat-soluble antioxidants , meaning they are stored by the body. The carotenoid veggies (identified by their typical orange-yellow color) are perhaps best-known for their ability to be converted to vitamin A, a powerful antiaging ally. Essential for healthy vision, vitamin A plays many roles in maintaining youthful body tissue. Its powerful antioxidant effect boosts immune system function, provides protection from sunburn, and inhibits the development of certain types of cancers. Vitamin A is also involved in the formation and maintenance of healthy skin and hair.

3. Whole Grains

Whole grains are a powerhouse of antiaging nutrients. They contain many of the same antioxidants found in both fruits and vegetables. From stone-ground cornmeal to bulgur wheat and brown rice, whole grains are diverse in form and flavor and rich in protein, complex carbohydrates and fiber.

4. Salmon, Flax and Omega-3s

Omega-3s are essential fatty acids. Because our body doesn't produce them, it's essential that we include them in our diet. In addition to helping our mood and brain function, omega 3s are vital for healthy skin, hair, and healthy heart. Though cold-water fish, such as salmon, mackerel and herring, are excellent sources, omega 3s are also found in seaweed, watercress, flaxseed, walnuts and almonds.

5. Legumes

The least expensive group of antiaging foods has priceless antiaging benefits. Hundreds of beans, peas, peanuts and lentils belong to the legume family. An excellent source of fiber, legumes are also rich in folic acid, calcium, iron, potassium, zinc and antioxidants. In addition, their high protein and complex carbohydrate profile provides steady energy that lasts for hours.

One of the bean families' prized claims is its incomparable amount of soluble fiber. A daily serving of cooked beans may lower blood cholesterol by as much as 18%, thus decreasing the risk of heart disease. Most legumes contain protease inhibitors. Another legume, peanuts contain resveratrol, an antioxidant that fights heart disease by decreasing the oxidation of LDL ("bad") cholesterol and preventing blood clotting. Peanuts also contain phytosterols, which play a protective role in fighting cancer.

6. Nuts and Seeds

Nuts and seeds are a welcome addition to an antiaging diet. It's true that most of their calories are from fat, so we need to indulge wisely. But, in conjunction with a diet of fresh fruits and vegetables, lean protein and whole grains, nuts and seeds provide protection from heart disease and a potential reduction in blood pressure. They're also rich in protein, and many nuts contain essential fats such as omega 3s.

Like peanuts, avocado and soy foods, many nuts and seeds also contain phytosterols, the "cholesterol clones." Phytosterols not only promote heart health but are also thought to slow cell reproduction in the large intestine, thereby possibly preventing colon cancer.

7. Tea and Cocoa

Both green and black teas are excellent sources of potent polyphenols, strong antioxidants with cardio- protective benefits, including decreased cholesterol absorption, decreased platelet activity and reduced oxidation of LDL cholesterol. Green tea also appears to fight some cancer cells.

Ounce for ounce, natural (nonalkalized) cocoa powder boasts the highest concentration of antioxidants of all. The antioxidants they contain help to reduce heart disease. They are also responsible for blood vessel dilation, thus promoting blood flow and reducing risk for heart disease.

8. Olive Oil

This healthy fat contains most of the top antiaging nutrients. The first press or extra virgin oils have a higher concentration of vitamin E, omega 3s and many antioxidants. Choose extra virgin oil for uncooked dishes, in which the oil's assertive flavors will complement the finished flavor. The lighter (non extra virgin) olive oils contain lower concentrations of antiaging nutrients, but they withstand the higher temperatures required for cooking. They also have a milder flavor and can be used in sweet as well as savory baking. Like other good fats found in avocados and nuts and seeds, olive oil is rich in calories so small amounts should be used, especially when trying to lose weight.

9. Spices and Herbs

A wide range of spices and herbs are staples of the antiaging pantry. Cinnamon contains a compound that makes insulin more sensitive. Turmeric contains a potent antioxidant with anticarcinogenic properties, and oregano has antibiotic benefits. Other antioxidant-rich seasonings include cumin, dill, garlic, ginger, lavender, mint, onions, rosemary and saffron .

To learn more about Cheryl and her work, visit her Web site at www.cherylforberg.com.

Excerpt from www.basilandspice.com

Rex Allen Days 2009

Doug and I spent the weekend with friends and family of Rex Allen Jr. His dad, Rex Allen, was honored this weekend by the city of Wilcox AZ with festivities that spanned over four days, including a posthumous award. This event has gone on for almost 60 years.









My favorite event was the ceremony inducting 4 men to the Willcox Cowboys Hall Of Fame. I heard there that cattle can scatter from hell to breakfast. These men, all in their 60's, bear the evident wear and tear of the cowboy life. What amazing stories.









Every year, Rex performs for the Willcox Elementary School. This kids could barely contain themselves. Tears came to my eyes as Rex began to sing "I Love Arizona", which he wrote for Arizona, and the kids knew all the words! Rex is accompanied by high school mates, Bix and Joel, who were members of Rex's first band.









Another band mate from high school, the drummer, performed his percussion with pans. His dad, Pedro Gonzales Gonzales, performed the same act with RA Sr, never missing a single event until his death. His son, Pedro Jr, carries on the tradition with Rex. A more open and gentle man you will never meet.









Rex performed two concerts on Saturday night. Along with his routine band members, Bix and Joel accompanied him. 3 of his sons, Wyatt, Logan and Cody, sang on stage with their dad. Lacy J Dalton and Pedro Gonzales Gonzales, Jr performed as well.









Here Curt Allen is preparing to join his brother on stage to sing "Ride Cowboy Ride", the all time perennial western favorite, which they co-wrote. Doug loves Curt like a brother and I've had the pleasure of his friendship for 14 years. This was the first time I saw them sing together.









On display at the Rex Allen Museum is a photo of Rex's high school band. Doug was the sax player. 6 classmates were on hand to celebrate with Rex Jr at Rex Allen Days, Rex's 33rd year. I admire the bond these men have maintained through the decades. Not a bad one in the bunch.









Gordon "Bix"Crary and Doug goof off in the green room between performances. I am reconsidering their sharing a room on future adventures.









Han (Pedro Gonzales Gonzales), Doug and me at the "after party" in the Hopi Lounge.









Doug, Curt, his wife Theresa and Bonita Allen backstage.









Between Tucson and Willcox is Texas Canyon. I have never seen rock formations such as these. Rex told his audience this is where he would like to be buried.



















Besides what's pictured, we were part of the parade on Sat and witnessed part of the Rex Allen Days Queen competition. We got to catch up with old friends and make some new ones.

Rex is a Western music superstar and Hall Of Famer. Of course, I have gotten to know him as Doug's friend and not as a celebrity. I discovered how impressive Rex Allen Jr truly is. Everyone in his family in a talent and a joy to know. His contribution to his dad's legacy and Willcox is more generous and selfless than I have seen out of anyone in a long time. He is a consummate professional and he can sing!

How glad I am that Doug looked me in the eye this year and said, "I really want you to go to Willcox this year."