Does Aspartame really cause Cancer? It is the age old question that concerns people on a daily basis.

Wikipedia describes Aspartame as “an artificial, non-saccharide sweetener used as a sugar substitute in many foods and beverages.” It is used to make Nutrasweet / Equal and sometimes labeled as phenylalanine in products. Aspartame has been the subject of heated controversy—both because of safety issues and the shady circumstances surrounding its approval. Considering possible connections between aspartame and diseases such as brain tumors, brain lesions and lymphoma, and taking into account alleged conflicts of interest during the approval process, David Oliver Reitz from Doorway to Discovery thinks, “you owe it to yourself to learn the facts—not just what the lobbyists and manufacturer want you to know.”

It was first synthesized in 1965. Its use in food products was approved by the United States Food and Drug Administration in 1980. Because its breakdown products include phenylalanine, aspartame is among the many substances that must be avoided by people with phenylketonuria (PKU), a rare genetic condition.

With so many in question about it’s safety, the National Cancer Society did a study of about half a million people, comparing people who drank aspartame-containing beverages with those who did not. Results of the study showed that increasing levels of consumption were not associated with any risk of lymphomas, leukemias, or brain cancers in men or women.

But William Campbell Douglass II, M.D. from the DouglassReport.com says, “No matter how you look at it, aspartame is bad news in my book. The massive introduction of this neurotoxin into the food supply is nothing less than biological warfare against every single one of us, and the only acceptable solution is to ban it from the food chain. Aside from these risks, now there’s even more proof that these toxins are helping you pack on the pounds. Some recent research conducted at Purdue University shows that a group of test subjects fed artificial sweeteners subsequently consumed THREE TIMES THE CALORIES of those given ordinary sugar (not a good thing to eat, either, by the way). That means some of the very things most mainstream doctors recommend for weight loss (diet soda, Sweet-N-low, etc.) are causing us to crave calories and binge on unhealthy carbohydrates. No wonder we’re all getting fatter!

Although William Campbell Douglass II, some political activists, conspiracy theorists, and a few medical researchers have questioned the safety of aspartame, the most recent medical review on the subject concluded that “the weight of existing scientific evidence indicates that aspartame is safe at current levels of consumption as a non-nutritive sweetener.”

So there you have it. Or do you? I think this controversial topic will continue to be debated for years to come. We just seem to keep going in circles. Will Aspartame ever face a ban? Does it really make you fat? Does it really cause cancer? What do you think?

Carbohydrates and Grains
1 slice 100% whole grain bread
1 slice 100% whole grain bagel or pita
½ cup oatmeal
Small sweet potato
Small baked potato
½ cup brown or wild rice
½ cup whole grain pasta
½ cup whole grain cereal (3g. fiber)
Low-fat Triscuit crackers

Fibrous carbohydrates: Fruits
1 apple
1 orange
Half a banana or grapefruit
Red grapes
Melons, any kind
Dried apricots or prunes
½ cup cooked fruits
¼ cup blueberries
½ cup strawberries
¾ cup calcium-fortified juice

Fibrous carbohydrates: Veggies
Peppers
Mushrooms
Carrots
Cabbage
Beets
Tomatoes
Romaine lettuce
Winter squash
Broccoli
Cauliflower
Spinach
Avocadoes
1 cup raw, ½ cup cooked veggies
¾ cup vegetable juice
¼ cup salsa

Dairy
1 cup skim milk
1 cup yogurt
1.5 oz. natural cheese
2 oz. processed cheese

Protein
2-4 oz. cooked lean meat, poultry or fish
½ cup low-fat cottage cheese
Protein shake (20 grams per serving) contains BCAAs (Branched Chain Amino Acids for muscle recovery), and is low in sugar and carbohydrates.
4 egg whites
1 cup cooked beans
3 oz. tofu or veggie burger
1 oz nuts or seeds

Healthy Fats
1 tsp. canola, extra virgin olive, peanut, corn, safflower or soybean oil
Flaxseed meal
2 T. peanut butter
Black Olives
Dark Chocolate

Sweets, Dessert & Bad Fats
12 oz. soft drink
1 small candy bar
2 T. sugar or jam
2 small cookies
½ cup ice cream
1 slice of pie or cake
1 T. butter or shortening
2 T. sour cream or cream cheese

Disclaimer: I found these helpful hints and tips a couple years ago on the web and I’ve always found them extremely useful in the kitchen. Thanks to you mystery chef, whoever you are, for posting these so many years ago!

Chili Powder
• Chili Cheese Dip: Brown 1 pound ground beef in large skillet on medium-high heat. Stir in 1 jar (16 ounces) mild salsa, 1 pound processed cheese product, cubed, 4 teaspoons Chili Powder, 3/4 teaspoon each Ground Cumin and Garlic Powder. Cook and stir until cheese is melted. Serve with tortilla chips.
• Add 1 to 2 tablespoons to 1 pound meat for chili con carne.
• Use in guacamole, tomato sauce, corn, corn bread and Spanish rice.
• Mix into pinto beans, bean dip, tamale pie and enchiladas.
• Season chicken wings, hamburgers, and beef or chicken stews.
• Toss with shredded cheddar cheese and melt over tortilla chips for nachos.

Lemon & Pepper
• Lemon Pepper Chicken: Mix 1/4 cup flour and 2 tablespoons Seasoning. Moisten 1 pound thinly sliced boneless skinless chicken breasts with water. Coat with flour mixture. Cook in 2 tablespoons melted butter in large nonstick skillet on medium heat 5 minutes, turning once.
• Shake on steak, chicken, pork and lamb.
• Add to melted butter and brush over fish and shrimp while grilling or broiling.
• Mix into tuna salad, salad greens, meat marinades and oil-vinegar dressing.
• Use with broccoli, asparagus, green beans, tomatoes and mushrooms.

Chopped Onions
• Use 1/4 cup in 6 cups of chowder, chicken or vegetable soup.
• Add to casseroles, curries, cheese and egg dishes, baked beans and croquettes.
• Reconstitute in ice water to use in chicken, potato or tuna salad, tossed salad, or on hot dogs and hamburgers.
• Use 2 tablespoons toasted in 1 cup sour cream for dips.
• Use toasted in stuffing, corn chowder and on salads and casseroles as a topping.
• To toast onions, spread on pan in thin layer. Toast in 350°F oven 1 minute or until brown.

Garlic Powder
• Garlic Bread: Mix 1/2 cup (1 stick) softened butter, 1 tablespoon grated Parmesan cheese and 1 teaspoon Garlic Powder. Spread on sliced Italian bread. Broil 2 to 3 minutes or until golden.
• Garlic-Lime Chicken: Mix 1/3 cup oil, 1/4 cup lime juice, 1 teaspoon each Garlic Powder and Cilantro Leaves, and 1/4 teaspoon each Ground Cumin, Ground Red Pepper and Season-All® Seasoned Salt. Add 1 1/2 pounds boneless skinless chicken breasts; coat well. Refrigerate 30 minutes. Grill 10 minutes or until chicken is cooked through.
• Add to green beans, zucchini, eggplant, yellow squash, carrots and stewed tomatoes.
• Add to beef or lamb stew, chicken casseroles or pot pies and pot roast or pork.
• Use in marinades, gravy and tomato, barbecue and spaghetti sauces.
• Add to vegetable soup or minestrone soups.

Parsley
• Herbed Bread: Mix 1/2 cup (1 stick) softened butter, 1 teaspoon Parsley Flakes, 1/2 teaspoon Onion Powder and 1/8 teaspoon Thyme Leaves until blended. Spread on sliced French or Italian bread. Broil until golden brown.
• Mix 3/4 teaspoon in 1/2 cup melted butter and serve over vegetables, eggs, cauliflower, potatoes, carrots, squash, soup or fish.
• Use as a garnish as well as for flavor.
• Use in chicken salad and other chicken dishes.
• Roll cheese balls in the flakes.
• Toss with buttered noodles or rice.
• Use to top creamed dishes.

Ginger
• Ginger Peach Glaze: Mix 1/2 cup peach or apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon Ground Ginger. Brush on ham or pork roasts during last 10 minutes of cooking. Or serve with pork chops.
• Add 1/4 teaspoon to 2 cups sliced carrots or sweet potatoes.
• Use in cakes, cookies, gingerbread, fruit or steamed puddings.
• Add to Asian dishes.
• Add to chicken, lamb, pork, beef or veal dishes.
• Use in chutney, salad dressings or teriyaki sauce.

Nutmeg
• Spicy Nutmeg Carrots: Mix 2 tablespoons melted butter, 1/4 teaspoon each Ground Nutmeg and Garlic Salt, and 1/8 teaspoon Ground Red Pepper. Toss with 1 package (16 oz.) baby carrots, cooked. Or serve over cooked asparagus and other vegetables.
• Use in cookies, cakes, puddings and fruit dishes.
• Sprinkle on eggnog.
• Add to meat loaf, spinach and creamed chicken.

Cinnamon
• Easier Than Apple Pie: Prepare 1 refrigerated pie crust as directed on package. Place on foil-lined 12-inch pizza pan; press out any folds. Brush crust with some of 1 lightly beaten egg white. Mix 3/4 cup sugar, 2 tablespoons cornstarch and 1 tablespoon Ground Cinnamon. Toss with 4 cups thinly sliced peeled apples. Spoon into center of crust; spread to within 2 inches of edge. Fold 2-inch edge of crust up over apples, pleating crust as needed. Brush with remaining egg white; sprinkle with 1 teaspoon sugar. Bake in preheated 425°F oven 20 minutes.
• Honey Butter: Mix 1/2 cup (1 stick) softened butter, 3 Tbs. honey, 1/2 tsp. Ground Cinnamon and 1/4 tsp. Ground Nutmeg until smooth. Great on biscuits, muffins, pancakes or toast.
• Mix 1 teaspoon with 3 cups sliced apples for pie, apple crisp or stewed apples.
• Add 1/2 teaspoon to 2 cups chocolate or vanilla pudding.
• Sprinkle over French toast, hot cereal, eggnog, broiled grapefruit or bananas.
• Use on ham, pork, yams, carrots or beets.
• Add 1 teaspoon to 1 cup pancake mix and prepare as directed.
• Add to brownies, chocolate cake and hot chocolate.
• Mix 2 teaspoons with 1/2 cup melted butter and 3/4 cup sugar. Lightly separate brown ‘n serve cloverleaf rolls. Spoon on mixture. Bake as directed on package.

Delight in Spices- Part 1
Delight in Spices- Part 2

Disclaimer: I found these helpful hints and tips a couple years ago on the web and I’ve always found them extremely useful in the kitchen. Thanks to you mystery chef, whoever you are, for posting these so many years ago!

Celery Salt
• Perfect for roast beef, pot roast, steaks on the grill, vegetables, potato or tuna salad or mixing into meatloaf, 1 /2 -1 tsp. per lb., with black pepper and garlic.
• Add a bit to spice up vegetable soup, especially tomato. Traditional for sprinkling on tomato or vegetable juices and stewed tomatoes.
• Use to prepare chicken, turkey, pot roast, meat loaf, beef pot pies, stew or vegetable soup.
• When preparing stuffing, use 2 tablespoons Celery Flakes for every 3 cups of bread cubes.
• Use in barbecue, spaghetti and tomato-based sauces.
• Use in your favorite recipes for Cole slaw, deviled eggs, macaroni.

Thyme
• Savory Mashed Sweet Potatoes: Cook and peel 2 pounds sweet potatoes. Mash with 2 tablespoons softened butter, 2 teaspoons Pure Vanilla Extract, 1 teaspoon Ground Ginger, 1/2 teaspoon Thyme Leaves and 1/4 teaspoon salt until well blended and smooth. Heat before serving if needed.
• Thyme, either in its fresh or dried form, should be added toward the end of the cooking process since heat can easily cause a loss of its delicate flavor.
• Add thyme to pasta sauce, salad dressing, zucchini, eggplants and tomatoes.
• Fresh thyme adds a wonderful fragrance to omelets and scrambled eggs.
• Hearty beans such as kidney beans, pinto beans and black beans taste exceptionally good when seasoned with thyme.
• When cooking fish, place some sprigs of thyme on top of the fish and in the pan.
• Season soups and stocks by adding fresh thyme.
• Use 1/4 teaspoon to 3 cups Manhattan clam chowder.
• Use 1/8 teaspoon to a can of tomato soup.
• Add to meat loaf, lamb, beef, pork and chicken.

Marjoram
• Pasta Sauce: Heat 2 tablespoons olive oil in large saucepan on medium heat. Add 1 cup sliced mushrooms; 1/2 cup chopped onion and 2 cloves garlic, minced; cook and stir 5 minutes. Stir in 1 can (28 ounces) crushed tomatoes and 2 teaspoons Marjoram Leaves. Simmer 30 minutes. Serve over pasta.
• Consider it a natural for meat dishes but don’t hesitate to use marjoram to season vegetables served cooked or raw, fish and chicken or dishes with eggs and/or cheese.
• It is especially good along with other herbs in beef stew.
• Marjoram may be used in sausages, lamb, beef, pork, chicken, fish, tomato dishes, stuffings, breads, salad dressings and chowders.
• Use in spaghetti, pizza, lasagna and barbecue sauces.
• Add 1/2 teaspoon to 3 cups unseasoned bread cubes for stuffing for poultry, beef or pork.
• Add to salad dressing, stewed tomatoes and green beans.

Rosemary
• Rosemary Chicken: Mix 2 teaspoons each Rosemary Leaves and Season-All® Seasoned Salt, and 1/2 teaspoon Thyme Leaves. Rub 1 tablespoon oil over surface of 1 whole chicken (about 3 pounds). Coat chicken with herb mixture. Roast as directed on chicken package.
• Add fresh rosemary to omelets.
• Even better than butter; fresh rosemary leaves with olive oil to use as a dipping sauce for bread.
• It’s used in a wide variety of dishes, including fruit salads, soups, vegetables, meats, fish, eggs, stuffings, dressings and even desserts.
• Crush 3/4 teaspoon to 1 pound ground beef, lamb, pork or chicken.
• Add to spaghetti, barbecue, pizza or lasagna sauces.
• Use in eggplant, zucchini, stewed tomatoes and green beans.
• Use in marinades.

Basil
• Lemon Herb Green Beans: Toss 1 1/2 pounds cooked green beans with 2 tablespoons butter, 1 teaspoon Basil Leaves and 1/2 teaspoon each Oregano Leaves and finely shredded lemon peel.
• Since the oils in basil are highly volatile, it is best to add the herb near the end of the cooking process, so it will retain its maximum essence and flavor.
• Combine fresh chopped basil with garlic and olive oil to make a dairy-free variety of pesto that can top a variety of dishes including pasta, rice, salmon and whole wheat bread.
• Enjoy a taste of Italy by layering fresh basil leaves over tomato slices and mozzarella cheese to create this traditional colorful and delicious salad.
• You can also use basil in tomato sauce or sprinkle it on pizza.
• Adding basil to healthy stir-fries, especially those that include eggplant, cabbage, chili peppers, tofu and cashew nuts will give them a Thai flair.
• Purée basil and olive oil in a food processor or blender and add to tomato or vegetable soups.
• Enjoy a warm cup of invigorating basil tea by infusing chopped basil leaves in boiling water for eight minutes.
• Chop some fresh basil leaves and sprinkle them over zucchini, summer squash, eggplant, potatoes, cabbage, carrots, cauliflower, parsnips or spinach. Mix fresh basil with light cream cheese and use on baked potatoes.
• Add to salad dressings, potato, egg or macaroni salads.
• Add to melted butter and brush on fish or scallops. Also good with chicken, veal, and pork.

Season Salt
• Better Burgers: Add 1 teaspoon Season Salt to 1 pound lean ground beef and 1/4 teaspoon black pepper. Shape into patties. Broil or grill.
• Caribbean Chicken Fingers: Add 1 teaspoon Season Salt to 1/2 teaspoon cinnamon, 1/4 teaspoon red pepper and 1 tablespoon light brown sugar. Coat 1 pound chicken strips with spice mixture. Broil on greased pan 5 minutes per side.
• Oven-Fried Chicken: Add 2 teaspoons Season Salt to 1/4 cup flour, 1/2 teaspoon oregano leaves. Moisten boneless chicken with milk; coat with flour mixture. Place in baking pan; drizzle with 2 tablespoons melted butter. Bake at 400ºF for 15 minutes.
• Roasted Chicken: Add 1 tablespoon Season Salt to 1/2 teaspoon rosemary, 2 teaspoons thyme leaves. Rub over surface of 3-3 1/2 pound chicken. Roast on a rack in a broiler pan 375ºF 1 to 1 1/2 hours or until done.
• Potato Topper: Add 1/2 teaspoon Season Salt to 1 cup sour cream, 1/2 teaspoon parsley flakes over baked potatoes or as a dip.
• Season Salt is an excellent replacement for salt and pepper.
• It’s also a popular sprinkle-on seasoning because its attractive color lends a nice finishing touch to light foods and cream dishes.
• Anytime foods call for a boost of flavor, color or a savory touch, reach for the Season Salt.

Italian Seasoning
• Chunky Tomato Sauce: Mix 1 can (14 1/2 ounces) diced tomatoes, 1 can (6 ounces) tomato paste, 3/4 cup water, 1 tablespoon Italian Seasoning, 2 teaspoons sugar, 1 teaspoon Garlic Powder and 1/2 teaspoon Onion Salt in large saucepan. Bring to boil. Reduce heat to low; simmer 20 minutes.
• Italian herb mix contains a combo of oregano, basil, thyme, marjoram, sage, savory, and rosemary.
• Mix 1 1/2 teaspoons with 1/2 cup (1 stick) softened butter and 1/4 cup grated Parmesan cheese. Spread on toasted French bread or top baked potatoes.
• Stir into spaghetti sauce, tomato sauce, meat marinades and cooked vegetables.
• Sprinkle on pizza, sub sandwiches and fresh tomatoes.
• Great with beef, veal, pork and chicken.

Delight in Spices- Part 1
Delight in Spices- Part 3

Disclaimer: I found these helpful hints and tips a couple years ago on the web and I’ve always found them extremely useful in the kitchen. Thanks to you mystery chef, whoever you are, for posting these so many years ago!

Coriander
• In a saucepan over low heat, combine vanilla soymilk, honey, coriander and cinnamon for a delicious beverage.
• Add coriander seeds to soups, broths or chili.
• Use coriander seeds when preparing fish.
• Adding ground coriander to pancake and waffle mixes will give them a Middle Eastern flavor.
• Put coriander seeds in a pepper mill and keep on the dinner table so that you and your family can use them at any time.

Dill Weed
• Creamy Dill Dip: Mix 1 cup sour cream, 1 teaspoon each Celery Salt and Dill Weed, and 1/8 teaspoon Onion Powder. Refrigerate 1 hour or until ready to serve. Serve with crackers or vegetables.
• Combine dill weed with plain yogurt and chopped cucumber for a delicious cooling dip.
• Use dill when cooking fish, especially salmon and trout.
• Use crushed in butter to season fish, bread, vegetables or noodles.
• Use dill weed as a garnish for sandwiches.
• Add dill to egg salad, sauerkraut, tomato juice, pickled beets or cottage cheese.
• Mix together chopped potatoes, green beans, and plain yogurt, then season with dill weed.
• Use to prepare pickles and relishes. Follow amounts specified for Dill Seed in your recipes.
• Brush tops of frozen or refrigerator rolls with 1 lightly beaten egg. Sprinkle with Dill Seed. Bake as directed on package.
• Add to salad dressing and sauces.

Mustard Seed
• Classic Potato Salad: Mix 1/3 cup each mayonnaise and sour cream, 1/4 cup each chopped celery and green onions, and 1 1/2 teaspoons each Season-All® Seasoned Salt and Mustard Seed. Add 5 cups cubed cooked potatoes; toss to coat well. Refrigerate until ready to serve
• Mustard seeds can be used as is or can be roasted in a skillet.
• You can easily make your own mustard condiment by first macerating the seeds in wine, vinegar or water. Grind them into a smooth paste, adding herbs and spices such as garlic, pepper, paprika or any others that you prefer to give your homemade mustard its own unique taste.
• Dredge chicken breast in prepared mustard and whole mustard seeds and bake.
• Marinate salmon fillets in a combination of Dijon mustard and white wine.
• Combine prepared mustard with honey and the seasonings of your choice to make a pungently sweet dipping sauce.
• Add a collage of taste and color to rice by sprinkling some mustard seeds on top.
• Use in bread and butter pickles, chow-chow or vegetable relishes.
• Add to sauerkraut, potato salad, coleslaw and boiled cabbage.
• Use when cooking shrimp, fish or crabs.

Crushed Mint
• A cup of fresh mint tea can help to soothe your stomach and your nerves.
• Give fruit salad a unique perk by adding some fresh mint leaves to it.
• Add chopped mint leaves to soups that feature tomatoes; the mint complements the sweet acidity of tomatoes very well.
• Add 1/2 tsp. to 4 cups fruit salad or chocolate cake recipe.
• Can be used dried or frozen to flavor and garnish pork roasts, vegetables, jelly sauces, jellos and creamy desserts.

Caraway Seed
• Caraway Cheese Spread: Mix 1 container (12 ounces) cheddar cheese spread (at room temperature), 2 teaspoons Minced Onions and 1 1/2 teaspoons Caraway Seed until well blended. Serve with crackers and/or vegetables.
• For enhanced flavor, lightly toast Caraway Seed before use in cheese dishes, eggs, barbecue sauce, salad dressing or potato salad.
• Caraway Seed is great for use in sauerkraut, soups, and stews; add Caraway in the last 15 minutes of cooking for best flavor.
• Sprinkle Caraway Seed lightly over spice cakes before baking. Mix 1/4 cup melted butter with 1 to 2 teaspoons Caraway Seed; spread on French bread or pour over green beans.
• It is certainly a tasty combination that can be used to flavor vegetables, chicken and fish dishes.
• Make a cup of warming and soothing Caraway tea by boiling seeds in water and then letting them steep for 8-10 minutes.
• Take plain brown rice and magically give it special pizzazz by adding caraway seeds, dried apricots and almonds.

Savory
• Savory will enhance fish, vegetables, cheese and eggs, pea soups, beans and many other dishes.
• The fresh leaves serve as a pleasant garnish.
• You might try slipping a bit into your next tomato sauce. Savory combines well with other herbs, bringing out each flavor without overwhelming.
• Perfect for rubbing on pork roast.

Paprika
• Home-style Pork Chops: Mix 1 teaspoon Paprika, 1/2 teaspoon each Thyme Leaves and salt, and 1/4 teaspoon Black Pepper. Sprinkle on both sides of 4 pork chops. Heat 1 tablespoon oil in large skillet on medium heat. Add pork chops; cook 8 minutes or until desired doneness, turning once.
• The next time you make healthy sautéed vegetables, add some paprika to turn up the spice.
• Add paprika to your favorite corn bread recipe to give it an extra spark.
• Add paprika to yogurt and use as a condiment or dip.
• Add paprika to your favorite tuna salad recipe.
• If your curry dishes need a little extra zip, try adding some paprika.
• Sprinkle on eggs, potatoes, fish and chicken.
• Paprika together with olive oil, garlic, coriander, peppermint, tomatoes and caraway to make your own version of Harissa, a Tunisian red paste. It somewhat resembles chili sauce. It is often eaten with pasta, on sandwiches, on meat and in soup.

Bay Leaves
• Bay leaves are frequently used in soups, fish and meat dishes or marinades and vegetables.
• Bay leaves will always add more flavor when you are making bean, split pea and vegetable soups, meat stews, spaghetti sauce, chowder and chili, a Bay leaf can be added for a more pungent flavor.
• Use in long-simmering sauces and slow cooker recipes.
• Use to make pickled beets.

Oregano• Pizza Turkey Burgers: Mix 1 pound ground turkey, 1 teaspoon each Ground Oregano and Garlic Powder, and 1/4 teaspoon each Ground Pepper and salt. Shape into 4 burgers. Broil or grill 15 minutes or until cooked through, turning once. Top each burger with pizza sauce and shredded mozzarella cheese. Cook 1 minute longer or until cheese is melted.
• Oregano, either in its fresh or dried form, should be added toward the end of the cooking process since heat can easily cause a loss of its delicate flavor.
• Aside from just tomato dishes, use oregano in vegetable or bean dishes or try fresh leaves tossed into your next salad. And add oregano to salad dressings.
• Next time you enjoy a slice of pizza, spaghetti or barbecue sauce add some fresh oregano.
• Oregano goes great with sautéed mushrooms, onions, eggplants and zucchini.
• Fresh oregano makes an aromatic addition to omelets.
• Sprinkle some chopped oregano onto homemade garlic bread.
• Use 1/2 teaspoon to ground beef, meat loaf, chicken, pork, lamb or fish.
• Add to pot roast or beef stew.

Delight in Spices- Part 2
Delight in Spices- Part 3