A Warm Wintery Meal-Meatloaf and Sweet Potato Side

Nothing tastes better on a cold winter night than a home-cooked meal.  These two dishes served with some Brussels sprouts make a perfect meal.  They are loaded with nutrition as well as comfort.  Who doesn’t feel the love of mom’s meatloaf?  And how sweet is sliced baked sweet potato?

This particular meatloaf recipe is loaded with goodness.  It contains olive oil as a healthy fat and oatmeal as a source of fiber.  The side dish of sweet potato contains beta-carotene, antioxidants and fiber, making it a low glycemic impact sweet treat.

Winter-Warming Meatloaf

Ingredients:
1 onion, finely chopped
1 tbsp olive oil
2 eggs, beaten
1 cup oatmeal
8oz can tomato sauce
1 tsp salt
1/8 tsp pepper
3 lbs lean ground beef
Dash of Tabasco (optional)

Instructions:
Preheat oven to 350 degrees F.

In a frying pan, heat olive oil and sautÈ onion until tender. Place cooked onion into a large bowl and let cool for about 10 minutes. Add oats, spices, Tabasco, tomato sauce and eggs and mix thoroughly. Again, let the mixture sit for about 10 minutes.

Add the lean ground beef and blend thoroughly. Shape into two loaves and place on a boiler rack.  You can use a loaf pan with slits and a bottom section to catch drippings or drain oil after baking and before serving. Bake loaves for between 65 to 75 minutes. Use a thermometer to check internal temperature – bake to no less than 160 degrees. Remove the loaves from the oven and set aside for a further 10 minutes, then slice.

The two loaves serve about 10.  One can be frozen and reheated later if so desired.

Sweet Potatoes with Orange Glaze
(Serves 4)

Ingredients:
1 lb sweet potatoes
1/4 cup orange juice
Sprinkle brown sugar (optional)
1/4 tbsp wheat germ
1 tbsp soft butter
2 tbsp of grated orange peel
1/4 tsp nutmeg
1 tsp cinnamon

Instructions:
Preheat oven to 350 degrees F.

Slice the sweet potatoes into 1/8 inch thick slices and place evenly in an 8-inch square dish. In a bowl, combine orange juice, wheat germ, butter, orange peel, nutmeg and cinnamon. Pour over potatoes. Sprinkle with very small amount of brown sugar if desired.  Cover the dish with foil and bake for about one hour until the potatoes are tender.

Tip: If you purchase organically grown sweet potatoes, you can eat the skin. If you buy non-organic sweet potatoes, it is advisable to peel them before eating.

Helping the Symptoms of Male Andropause

No doubt you have heard of menopause. It eventually affects all women as we age.  But what do you know about andropause? Do you know who it affects and what is it exactly?

Andropause is often referrred to as male menopause. It occurs in older men just like menopause occurs in women. But most men would probably prefer the term male andropause to male menopause. Male andropause is characterized by low testosterone levels or androgens, hence the term.

Most of us now testosterone is the main male sex hormone. During puberty testosterone is the hormone responsible for the growth of the genitals, male hair growth on the face and body as well as changes in the pitch of the male voice for a start.  Testosterone is also responsible for the increase in muscle mass that most men develop as they become more adult.  It also plays an important role in bone density and bone maturation, leading to overall male strength.

Testosterone is vital for physical, mental and sexual energy.  But it also plays an important role in cardiovascular health by promoting increased lean body mass (muscle tissue), decreased visceral fat mass (the worst type of fat), decreased total cholesterol, and blood glucose control.
However, as men age, their testosterone levels begin to decrease – the beginning of andropause.  Andropause occurs more gradually in men than menopause does in women. While many men begin to experience testosterone decline in their 50s, the process may start earlier than that.  Because of the overall slower decline, the signs and symptoms of low testosterone are often attributed to other conditions such as depression.

One of the most noticeable symptoms, affecting both a man and his partner, is change in sexual function. For some men, this can seem like the end of the world. To make matters worse, low testosterone can lead to an overall lower sex drive. Since sexual prowess and skill is often considered a sign of manhood, any difficulties with these areas can trigger a lot of emotion for a man, including depression and anxiety.

Along with sexual issues, loss of muscle becomes noticeable. After about age forty, muscle mass decreases in both men and women. It may not be noticeable if a man is inactive or sedentary. But along with muscle loss, bone density also begins to fall. Men are not as likely to be affected by osteoporosis as women but it does occur, especially if a man is on medications, such as steroids like cortisone or prednisone.

Lack of testosterone can also affect mood. Some men feel irritable, angry and depressed.  Even a good night’s sleep can be difficult to achieve when these mood issues are present.  Many men begin to notice slowing in their activity levels, even outright fatigue.  While fatigue can result in less physical activity, that doesn’t usually translate into a change in appetite and eating. Subsequently, many men begin to put on extra weight in the form of body fat. Of course, we all know that increased body fat, especially around the abdomen, leads to a whole host of conditions, such as:

* Heart disease
* Diabetes
* Stroke
* High blood pressure
* High cholesterol

There is good news!  While andropause may be a fact of life, there are a variety of ways to help your body or your partner’s body more easily transition through this phase of life.

The most important and fundamental way to manage the symptoms of andropause begins with eating a healthy and nutritious diet consistently.  Eating fresh whole foods with low glycemic impact on your blood sugar will minimize the accumulation of body fat while maximizing and preserving lean muscle tissue.  In particular, it will keep keep your blood glucose stable and decrease the risk of diabetes.

There are a whole host of natural approaches that can help with symptoms of low testosterone.  Pantothenic acid (vitamin B5) supports the normal formation of coenzyme A and the acyl carrier protein, which play important roles in the release of energy from fats, protein and carbohydrates. It also supports the normal synthesis of cholesterol, steroids, and fatty acids.  Pantothenic acid is widely distributed in plant and animal food sources, where it occurs in both bound and free forms. Food sources of pantothenic acid include organ meats (liver, kidney), egg yolk, avocados, cashew nuts and peanuts, brown rice, soya, lentils, broccoli and milk, with the richest sources of the vitamin being the ovaries of cod and tuna. Two of the richest sources of pantothenic acid are royal jelly and brewer’s yeast, which are often used as nutritional supplements.

Iodine supports the thyroid gland in the normal production of the thyroid hormones thyroxin and tri-iodothyronine, which regulate metabolic rate.  This helps control body and visceral fat.

Chromium is a vital trace mineral that forms part of a compound in the body known as glucose tolerance factor (GTF), which is involved in regulating the actions of insulin in maintaining blood sugar levels and, possibly, in helping to control appetite. Chromium also supports healthy glucose metabolism, helps maintain healthy insulin levels, and helps maintain healthy blood levels of cholesterol and other lipids.

Zinc is found in almost all body tissues, but about 60 percent of the body’s zinc is stored in the muscles and 30 percent in the bones. It may have antioxidant activities. It may also support normal fertility and vision health.

Under conditions of high stress (and aging is a physical stress), increased cortisol levels are known to cause fatigue and depress sex drive — so maintaining normal cortisol levels back into normal ranges is also thought to help maintain a normal metabolism, libido and enhance energy levels.  Horny goat weed helps the body maintain healthy levels of testosterone, which supports libido, helps maintain relaxed, smooth muscles and promotes healthy blood vessel dilation.

Schizandra, a Chinese herb, has historically been taken to promote sexual vitality, to promote mental function, to beautify the skin, to support a healthy respiratory system and to support a good night’s sleep.  Schizandra is known for its ability to promote healthy levels of nitric oxide, which is an important component of erection physiology. It is a proven adaptogen, which moderates the body’s response to stress, boosts mood and promotes a healthy liver.

Panax ginseng, grown in Korea, China and Russia, has been shown to promote an increase in sexual desire and support the ability to attain erections. It works to promote the normal production of nitric oxide, a chemical supporting healthy blood vessel dilation, important in erectile function. It also helps to promote normal sperm count and testosterone levels.

Tribulus terrestris, another herb, promotes normal erections by supporting healthy testosterone levels, which are contingent upon normal levels of the luteinizing hormone (LH). Tribulus terrestris also promotes normal DHEA levels, which supports erectile quality, enhances sexual desire and physical performance.

Gingko biloba, a Chinese herb, promotes men’s sexual health and erection quality.  Ginkgo also promotes the ability to attain normal erections by supporting blood circulation to genitals and helping to maintain relaxed vascular smooth muscles in the penis.

If you thing that you might be affected by andropause, talk to your doctor and check out some of the natural approaches described above.  Many supplements contain a blend of the vitamins and herbs listed for easy use.  Some excellent ones can be found by clicking here. Don’t let embarassment or shame keep you or your loved one from enjoying a full and satisfying life.

The Natural MD’s Top Ten Favorites

Oprah does it every year (well, most years), Ellen started doing it this year and now the Natural MD is going to do it!  That’s right.  I’m going to give you a list of my favorite things of 2009.  Most of them are things designed to improve your health, your mind, your looks and your home – all naturally.  So here we go!

1.  The Vita-Mix kitchen appliance

Wow!  This appliance is phenomenal.  Now I have to confess.  I haven’t actually purchased one of these big, bad boys just yet but it is at the top of my wish list right now.  What makes the vita-mix so special?  It is actually multiple appliances built all into one unit.  It’s sort of a professional blender on steroids!  This unit can chop, grind, puree, knead dough, emulsify and much, much more.  With it, you can eat fruits and veggies easily and tastefully.  Now the price isn’t cheap but if one unit can replace a whole array of appliances think of the overall savings.  In addition, you can easily create some phenomenal foods that would cost much, much more if purchased from the store.  For instance, a friend of mine (who got one of these from Santa this year) created 16 oz of almond butter for less than $4.00 when the exact same product cost over $15.00 in the health food store.  You can create sauces, gravies, salad dressings, baby foods, batters, smoothies, nut milk and butters, grind nuts and mill grains, freeze ice creams and even chop or dice veggies as well as make soup and scramble eggs – all right in the appliance.  It has super easy clean up and the footprint on your counter is quite small.  Check it out at www.vitamix.com.

2.  Shape-Up Shoes from Skecher

Now I have to admit, I just got my pair this week and started wearing them in the operating room as well as when I exercise.  I’ve been using the DVD that comes with them.  So far, I can say that my calves, thighs and glutes are burning and sore after the rather simple exercises demonstrated in the video.  The shoes are very comfortable and keep me “on my toes” while racing around at work.  If you aren’t familiar with these type of shoes, they are said to tone and tighten muscles quickly and in an overall fashion because they require you to balance on the curved soles with each step.  While the claim for weight loss seems a far stretch, I do think it’s possible that the overall increase of cardio function while wearing these during exercise will give you a great work-out and can lead to weight loss when combined with healthy eating.  These are definitely shoes for walking, not running but I’m luvin’ them so far!  Will keep you up to date over the next few months.  Meanwhile, check them out here.

3. Kindle eReader for the iPhone

OK, I know that reading actual physical books will never stop but the Kindle application for Apple’s iPhone and Touch is simply the handiest way to carry multiple books around for easy reading.  Despite having a small screen, the size of the print can easily be changed to suit your needs.  The back-lit screen makes reading in the dark a snap (so your spouse can snooze while you read into the wee hours of the night).  You simply touch the side of the screen to advance a page or return to the previous page.  You can read while holding the device vertical or horizontal.  The device simply re-orients itself.  You can bookmark and make notes easily.  Honestly, I prefer it over the regular Kindle devices simply for it’s portability and back lighting.  I’m looking forward to taking it on my next trip.  No more bags devoted to carrying paperback books for the beach!  Reading was never so much fun!  Click here.

4. Pomegranate seed extractor

I admit it – I’m addicted to pomegranate seeds (also called arils)!  These little seeds are simply loaded with flavor and crunch, making them great to add to salads or eat by the spoonful!  They are also loaded with anti-oxidants, anti-inflammatory capability and fiber.  But don’t be lulled into thinking you can receive the same benefits from drinking the pomegranate juice alone.  You really need the seeds to get that extra rich fiber and many of the phytonutrients.  However, getting those arils out of a pomegranate can be a real messy and time-consuming job.  Now there is the perfect tool to make it easy as a breeze.  It’s called the aril removal tool (ART) and it’s so simple you have to wonder, “Why didn’t I think of that?”  Check it out here.

5.  The Snuggie Blanket

If you are turning your thermostats down this winter to conserve on your energy bills, then you should definitely consider getting a Snuggie for keeping warm while reading, watching tv or knitting.  Honestly, I got mine as a joke from a group of residents as a thank you gift for teaching a class.  It turns out to be one of my favorite items around the house.  It’s light weight so it never feels heavy but is very warm.  In addition, I can turn it around and wear it like a robe when I still want to be moving around the house.  It’s long enough to cover your feet and toes, making it really cozy for those cold winter nights.  I’ve even thrown mine over my side of the bed to add a little warmth without over heating my sleeping partner!  Conserve energy, save money and stay warm!

6.  Isotonix Champion Blend

Buying this one product has made my own vitamin supplementation regimen a breeze.  In this one Isotonix blend, you receive a full serving of OPC’s ( those great anti-inflammatory phytonutrients), ORAC (anti-oxidant phytonutrients), vitamin C, multi-vitamins, multi-minerals and B vitamins.  This is the basic formulation I use every day to fight pain and inflammation.  I usually take it in the morning and then in the evening take a blend of Isotonix vitamin D3 with K2, resveratrol (another great phytonutrient) and L-trytophan for a great night’s sleep.  It’s so easy – just mix the powder with water and drink your way to health!  Grab some here.

7.  Ultimate Aloe Juice

This juice belongs in everyone’s refrigerator.  It helps so many common ailments that it is practically a complete first aide kit in a bottle.  It is loaded with anti-oxidants and anti-inflammatory capabilities and will soothe from your whole GI tract from your mouth to your stomach to your intestines.  It will support your system to naturally deal with constipation as well as diarrhea, heartburn and stomach acid.  Better yet, it supports your immune system during times of colds and flu.  If you suffer with asthma or allergy, it can support that part of your immune system as well.  You can get it flavored with that lovely pomegranate or strawberry and kiwi as well as apple or just plain.  2 oz of chilled aloe juice is a perfect way to end your night before hitting the sheets!  Put some in your refrigerator.

8.  Motives Liquid Mineral Powder Make-up with SPF 15

I used to be one of those ladies that never wore make-up unless it was to a party.  Then middle age set in and the mirror didn’t look so nice in the mornings.  WhenI found myself using make-up but suffering from acne like a teenager again, I knew I needed something that would create a beautiful appearing complexion but also be healthy for my skin.  Thank goodness for the Motives cosmetic line.  Every product in the line is loaded with mineral powders, vitamins and antioxidants as well as botanical products, all designed to give you a flawless look with healing ingredients to improve your skin.  This liquid mineral powder foundation is so easy that many times I can forgo extra powder.  And if the occasional evening gets away from me, I can even go to sleep with it on and not worry about creating clogged pores and stirring up acne flare-ups.  It is so versatile, there is a shade to match every skin.  If you really want a unique look, a motives consultant can do a custom blend to match your skin exactly for tone and nutrient needs.  Pick up a tube today.

9. Fabulosity Spa Collection

You’re all stressed out after the holidays but can’t afford a day at the spa to relax.  Not to worry.  Kimora Simmons has provided the perfect home solution – a collection of personal care products that is as nourishing as a day at your favorite spa.  The body lotion and body butter are so rich and emollient.  The sugar scrub makes sure your skin is smooth and silky and the cleanser is gentle but effective.  The aromas are full but balanced – sandalwood, gardenia and lily.  The vitamins and botanicals nourish your skin with vitamin A, C and E, magnolia bark extract and hibiscus extract.  I keep the Sugar Scrub in my shower and use it on my legs daily to keep those harsh Wisconsin winters from drying me out.  Followed by the Body Butter, my legs are smooth and chap-free all winter long.  You can create your own personal spa right here.

10.  SNAP All Purpose Natural Concentrate

When it comes to environmentally friendly cleaning products, most products fall short of really delivering an effective job.  In addition, many are high-priced as well.  SNAP environmentally friendly household cleaning line, however, is economical and does the job every time.  My favorite is the all purpose cleaning concentrate.  It can wash glass and leave it crystal clear.  It’s great for cleaning just about anything and since it’s a concentrate, one  bottle lasts forever.  For really tough jobs, there is also a heavy duty concentrate.  Even environmentally friendly hotels are using this product line for some of their toughest clean-ups.  You can check it out here.

So there is my list of my top ten favorite things from 2009.  How about you?  What are some of your favorite natural products and how have they enhanced your life?  I’d love to know!  Just drop a comment below.  Have a Happy New Year!