Aerial Spraying and West Nile Virus

http://rainforest-database.com/plants/maca.htm

Food Focus: Maca Powder

Maca powder is a super food. Dried maca root contains about 10% protein that is mostly obtained from amino acids, which are the building blocks of protein. It is grown in the Andes Mountains and has historically been a valuable commodity to the indigenous people of the Andes Mountain region. It has been used for nutritional as well as medicinal purposes. Maca is also referred to as Peruvian Ginseng, because it is said to enhance fertility in both humans and animals. It is reported to stimulate the immune system, enhance memory, and increase stamina. It’s also used as an aphrodisiac. Although it is a super food, a little goes a very long way. The values shown below are for an amount of 100g. However, the typical serving size is only 0.8g (1/3 tsp).

Vitamins
- Niacin – 29%
- Pyridoxine (Vitamin B-6) – 57%
- Riboflavin –21%
- Vitamin C – 475%
Electrolytes
- Potassium – 57%
Minerals
- Calcium – 25%
- Copper – 300%
- Iron – 82%
- Manganese – 39%
- Sodium – 1%

I add ½ teaspoon of maca powder to our smoothies. I also try to not use maca every day.

References:

http://nutritiondata.self.com/facts/custom/2193874/0?print=true

Food Focus: Bananas

Food Focus: Bananas

As you probably already know, the fruit named banana is a high calorie tropical fruit. A serving of 100g of bananas (approx. 2/5 cup smashed bananas) contains around 90 calories. It is easy to digest and provides almost immediate energy due to its simple sugars like fructose and sucrose. It also contains soluble fiber, which helps prevent constipation. Bananas contain health promoting flavonoids and is a very good source of vitamin B6 (about 28% of the RDA) and provides minerals like copper, magnesium, manganese, and is a very rich source of potassium, which helps control heart rate and blood pressure. In terms of percentage of RDA, bananas contains:

Vitamins
- Folates – 5%
- Niacin – 4%
- Pantothenic acid – 7%
- Pyridoxine (Vitamin B-6) – 28%
- Riboflavin –5%
- Thiamin – 2%
- Vitamin A – 2%
- Vitamin C – 15%
- Vitamin E – 1%
- Vitamin K – 1%
Electrolytes
- Potassium – 8%
Minerals
- Calcium – 0.5%
- Copper – 8%
- Iron – 2%
- Magnesium – 7%
- Manganese – 13%
- Phosphorous – 3%
- Selenium – 2%
- Zinc – 1%

Food Focus: DATES

Food Focus: DATES

Dates are fruits that grow on date palms. They have been used since the times of Mesopotamia and ancient Egypt. Dates are very sweet and nutritionally packed essential nutrients, vitamins, and minerals. Dates are rich in dietary fiber and contain tannins (flavonoid antioxidants that are thought to have anti-inflammatory properties). In terms of percentage of RDA, 100g of dates contains:

Vitamins
- Folates – 4%
- Niacin – 10%
- Pantothenic acid – 16%
- Pyridoxine – 19%
- Riboflavin – 4.5%
- Thiamin – 4%
- Vitamin A – 5%
- Vitamin K – 2%
Electrolytes
- Potassium – 16%
Minerals
- Calcium – 6.5%
- Copper – 40%
- Iron – 11%
- Magnesium – 13%
- Manganese – 13%
- Phosphorous – 9%
- Zinc – 4%

Dates are usually eaten raw and are often used in desserts. Be careful because even pitted dates can sometimes contain pits or pit fragments.

Food Focus: Incredible Kale

Food Focus: Incredible Kale

KALE:

Kale is rich in flavonoid compounds, such as lutein, zea-xanthin and beta-carotene. A 100g (approx. 1-1/3 cup) contains 3.3g of protein. Yes, protein! In terms of percentage of RDA, it also contains:

Vitamins

Folates – 7%
Niacin – 6%
Pantothenic acid – 1.5%
Pyridoxine – 21%
Riboflavin – 10%
Thiamin – 9%
Vitamin A – 512%
Vitamin C – 200%
Vitamin K – 681%

Electrolytes

Sodium – 3%
Potassium – 9.5%

Minerals

Calcium – 13.5%
Copper – 32%
Iron – 21%
Magnesium – 8%
Manganese – 34%
Phosphorous – 8%
Selenium – 1.5%
Zinc – 4%

Kale has so many nutritional components that could provide protection from Vitamin A deficiency, osteoporosis, iron-deficiency anemia, cardiovascular diseases, and certain cancers. However, all foods are medicines. Please be aware that there are possible contraindications as well.

CONTRAINDICATIONS – Because of its high vitamin K content, please use kale with extreme caution or avoid it all together if you are taking anti-coagulant medications. Kale increases the vitamin K concentration in the blood system, which is what anti-coagulants attempt to lower.

2012 – A Roller-Coaster Year

http://www.westonaprice.org/dentistry/root-canal-dangers

2012 – A Roller-Coaster Year

This year has been a roller coaster year. We have experienced many highs, and many lows. I cannot even begin to give you a detailed explanation of everything that has happened, so I won’t even try. I will, however, give you some highlights.

It’s been months since my newsletter subscribers received one of my newsletters. Since then, my family has become larger. We welcomed a new daughter-in-law with open hearts and open arms. Our son, David, married his sweetheart, Amy. The wedding, and all of the festivities leading up to the wedding, was amazing. We not only acquired a new daughter, we joined a wonderful family. I am humbled and grateful beyond belief.

Click to watch a short video recap of the wedding highlights

Unfortunately, about a week after our return from Colorado Springs, where the wedding was held, my darling husband, Dennis (a.k.a. Gushin), became critically ill. He was admitted to the hospital with acute pancreatitis as a result of a dislodged gallstone that decided to block the pancreatic duct. You can read more about his journey on his blog post. I learned many things during his hospital visit:

Every hospital patient requires a full-time advocate.
Doctors don’t usually have a clue about nutrition.
There are human angels.
Hospital nutritionists (registered dieticians) don’t like it when a patient’s advocate gets directly involved in planning the patient’s meals according to the principle of nourishment vs. caloric intake.

Since Dennis’ release from the hospital, my life has been consumed in getting back to basics.

I’ve devoted much of my time and effort on the DFW Health Coaches. We have held workshops, events, provided health coaching at corporate health fairs, and have started to develop the necessary paperwork to become a non-profit organization. The mission of the DFW Health Coaches is to collaborate on efforts of regional significance in order to promote and create health and wellness in the DFW area, as well as to support the work of the health coaches in our region.

I participated in advanced training in the art of spiritual phyto-essencing, and was even honored with the opportunity to lead my second case-study class as a group leader. My teacher and mentor, Dr. Bruce Berkowsky, is inspiring me to yet deeper and deeper levels of knowledge and understanding.

I have volunteered on several local committees of significance to my community, including a business-networking group that is open to the entire community. Please contact me if you would like to connect. If you are a business owner in the DFW area, we are hosting a business expo in February. We are here to support each other. We are here to support our local economy. Please consider supporting local vendors and local farmers whenever possible.

I am also becoming involved in an effort that supports the work of an organization called Mazon. Our goal is to eliminate hunger. We have so much for which to be grateful. There are so many children and elderly who don’t have enough food to eat. This is unacceptable. We have the means. We have the ability, and yes, we have the money to make sure that nobody is hungry in our community, in our County, in our State, and in our Country. If you want to be involved, please let me know.

As you know, our health care system is in shambles.

Heart disease kills 7.1 million people worldwide per year.
In 2009, 7.9 million people died from cancer and that number is expected to increase to 11 million lives per year by 2030.
The number of people expected to develop diabetes by 2030 is approximately 336 million.

We can do better. We must do better. As many of you know, last year I became certified as a First Line Therapy Lifestyle Educator. This program, which provides an amazing diabetes prevention and reversal system and has the backing of numerous clinical research studies, was developed by Metagenics. Please let me know if you would like additional information on the First Line Therapy Program or any of the available Metagenics supplements. I have personally witnessed the positive results of selective supplementation based on individual client requirements.

Although I have personally witnessed the positive effects of the Metagenics protocol, I feel very strongly about reversing the trend of diabetes can be accomplished without supplements. I have also felt extremely uncomfortable about associating the diabetes prevention and reversal education with supplementation. Therefore, I was thrilled beyond belief to find out about a program called Diabetes Free America. I was so impressed with the CEO of the company and the program that was developed by his father, Dr. Ted Chandler, MD, FACP, that I am now a licensed provider. Yes, blood sugar can be reversed in as little at 21 days. My colleague and business partner Deneice Scott and I will be launching our weekly workshops starting in January. If you have diabetes, are at risk for developing diabetes, or know someone who is at risk, please contact me.

I must admit that time management is one of my greatest challenges. My darling Gushin often tells me that I always try to cram too many projects into one day. I have often stated that I dislike the fact that I have to stop working to sleep. OY!

As I write this post, I have many projects on my to-do list. Although our finances have suffered tremendously this past year, my abundance is clear and plentiful in everything that really matters. My heart is full. I love. I laugh. I smile. I am available to support those that need my assistance in whatever realm I can be of service.

I will (without promise) try to write more often.

Energize Your Body

September 21, 2012

Energize Your Body

Have you heard of Earthing (also called grounding)? I recently read some articles about the use of earthing where it is described as “direct physical contact with the vast supply of electrons on the surface of the Earth. ” In other words, walking outside barefoot, lying on a beach, or sitting on the grass. Modern research indicates that our lifestyle, which does not encourage direct contact between our bodies and the earth, may be the disconnect that contributes to “physiological dysfunction and unwellness”.

When I read the articles, I got charged up. Literally! I am a firm believer in energy healing. I have always believed that pain is the result of stagnation of energy along our body’s energy meridians and to release the pain one must release the energy blockage. I have previously utilized healing modalities such as reflexology, acupuncture, and Reiki and believe strongly in the healing nature of plant essences (essential oils). According to my teacher, Dr. Bruce Berkowsky, “Essential oils are both biochemical and bioenergetic entities. Hence, their chemical properties can be used to act upon the biophysical plane and/or their bioenergetic properties can be used to directly interact on the non-material energy plane with human bioenergy.” (For more information on the use of essential oils as an energetic healing modality, please visit my other website, E-Scentially Yours.com).

Many cultures throughout the world have included references to the subtle energy fields that animate our bodies: Chi (Chinese), Prana (India & Tibet), Nefesh (Hebrew), Ki (Japan), Baraka (Sufis), the Holy Spirit (Christians), pneuma (ancient Greeks), with energy pathways also being described as meridians, chakras, or sefirot.

As reported by Dr. Mercola, an article from the US National Library of Medicine National Institutes of Health website entitled Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons, lists the following conditions that can be positively affected by the practice of Earthing:

Sleep disturbances, including sleep apnea
Chronic muscle and joint pain, and other types of pain
Asthmatic and respiratory conditions
Rheumatoid arthritis
PMS
Hypertension
Energy levels
Stress
Immune system activity and response
Heart rate variability
Primary indicators of osteoporosis
Fasting glucose levels among people with diabetes

I was intrigued. Did you know that over 60 Million Americans live with chronic pain? I’ve personally witnessed how chronic pain has affected people that I love. Many pain sufferers have tried everything medically possible to find relief, to no avail. Can you imagine having a headache that lasts for years? I know two people that do.

According to the American Medical Association, approximately 100 million people suffer from one or more chronic diseases and over 180,000 are killed every year by medical care. Nearly 100,000 Americans each year die from errors caused by medical errors. It’s time for safer healing therapies. Every day, more and more people are utilizing alternative therapies for healing.

There are many causes of pain, including arthritis, back pain, bone pain, joint pain and muscle pain as well as pain that is associated with conditions such as fibromyalgia or cancer. Recently, I was told about a technology that is being used by healthcare practitioners to manage pain that has resulted from a variety of conditions. The technology isn’t new, yet it has only recently been approved by the FDA for the treatment of pain. It is electrotherapy. A colleague told me about the incredible results she has witnessed firsthand with people using the machine on ankle sprains, knee injuries, and even Parkinsons. It was time for an experiential field trip and further investigation. Here’s what I found:

Electromedicine is one of the oldest sciences known. There is a plethora of documentation that dates back to ancient Greece.
In the 1700s, Benjamin Franklin documented pain relief from “frozen shoulder” by using electrical currents
In 1891, Nikola Tesla presented a paper about the medical application of high frequency electrical currents.
In 1908, there was a published paper in Germany on the treatment of joint disease using high frequency electrical currents.
In 1981, there was a book published in the U.S. called The Body Electric which challenged the understanding of the body and puts forth a theory that electricity is vital to life.
In 2000, Electrical Muscle Stimulation and hydrotherapy are used to exercise the muscles of a paraplegic of eight years. The patient regained limited movement and sensation in the body.
In 2007, an electrotherapy machine was approved by the FDA that was designed to provide electrical stimulation to treat chronic pain.

I used the machine to run the liver cleanse program. The experience was quite relaxing and pleasant. I had two electrodes strategically placed on my body and held two stainless steel cylinders in my hands. There was a slight tingling in my hands as the electrical frequencies shifted per the programmed code on the machine. The program lasted for 33 minutes. If you want to know more specific details about how I felt after the treatment, let me know. I’ll be happy to discuss it with you.

The technology has been available for over 60 years. It has been used extensively throughout the world and is commonly used in hospitals and clinics in Europe. It is finally available in the US. According to Nenah Sylver, PhD, in the article entitled Healing with Electromedicine and Sound Therapies:

“Every molecule, cell, living body, and object is comprised of energy that manifests as physical matter….With electromedicine therapies, healing is achieved by working with the electromagnetic radiation (emissions) and related energy fields that form, and are emitted by, physical matter.”

As stated in the NIH report,

“Emerging evidence shows that contact with the Earth—whether being outside barefoot or indoors connected to grounded conductive systems—may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress, ANS dysfunction, inflammation, pain, poor sleep, disturbed HRV, hypercoagulable blood, and many common health disorders, including cardiovascular disease. The research done to date supports the concept that grounding or earthing the human body may be an essential element in the health equation along with sunshine, clean air and water, nutritious food, and physical activity.”

When was the last time you felt the grass under your feet? Maybe it’s time to kick off your shoes (and socks), walk barefoot on the earth, enjoy the sunshine (Vitamin D) and listen to some healing music (more on the benefits of sound therapy later). It’s time to let the healing begin…

References:

Healing with Electromedicine and Sound Therapies, by Nenah Sylver, PhD

Why Walking Barefoot Might Be an Essential Element of Good Health, By. Dr. Mercola

Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons, J Environ Public Health. 2012; 2012: 291541. Published online 2012 January 12. doi: 10.1155/2012/291541

The Heart of Energy and Wellness, A Renaissance of Health and Self-Healing, an article included in the pamphlet I obtained from the manufacturer of the electrotherapy machine I used this in preparation for this article.

Aerial Spraying and West Nile Virus

August 20, 2012

Aerial Spraying and West Nile Virus

So last night before it was even dark, we saw aerial spraying in the Richardson area. We were out and about, so we were exposed to the neurotoxins. Spraying is needed, you say? The truth is that spraying doesn’t work. A colleague of mine decided to prove this point and obtained permission from a family member to place a mosquito trap in their backyard (where aerial spraying has been conducted). The results, seven mosquitoes were on his hand before he even set the trap. This is just a PR stunt to make us feel that they are trying to eliminate the threat of WNV. BTW, my colleague is a city official who is trying to educate his city council on why aerial spraying doesn’t help. Even if mosquitoes are killed, the larvae survive. What’s the point?? I’m not happy about this. At all. We, the public, we’re not given a voice. City of Richardson, I am disappointed in your decision to follow the Dallas County approach. It is irresponsible and now we have all been exposed to pesticides.

Recipe: Strawberry Yogurt Smoothie

February 29, 2012

Strawberry Yogurt Smoothie

Prep Time: 5 minutes

Yield: 2 servings

Ingredients

1 cup vanilla yogurt (or 1 cup plain yogurt with a dash of stevia and 1 tsp vanilla extract)

1 cup strawberries

Directions

Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as nuts, a banana, a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Protect Your Health – Protect Your Teeth

February 29, 2012

Protect Your Health – Protect Your Teeth

Did you know that your diet and dental care could affect your chances of having a heart attack or stroke? This topic was discussed at the American Heart Association’s 84th annual meeting in Orlando last November. Research conducted in Taiwan found that those who get regular dental care actually have a reduced rate of strokes and heart attacks. According to an article published in the Orlando Sentinel: “Researchers followed more than 100,000 adults over seven years and found that those who had their teeth cleaned, or scaled, by a dental professional at least once had a 24 percent lower risk of heart attack and a 13 percent lower risk of stroke than those who never had a dental cleaning.”

Oral health affects overall body health. There are specific conditions that are associated with poor oral health:

Heart disease – oral bacteria might contribute to the accumulation of atherosclerosis plaque
Diabetes exaggerates oral health problems & oral health problems exaggerates diabetes. Dental problems make diabetes difficult to control.
Pregnancy and birth – Women with gum disease are at higher risk of delivering pre-term low birth weight babies.
Osteoporosis – Osteoporosis is a risk factor for oral health. If you have osteoporosis, it is VERY IMPORTANT that you speak with your dentist about the treatment you are receiving for osteoporosis. Fosamax, which is used to treat osteoporosis, has been reported to have side effects, such as jaw necrosis, which can lead to serious dental problems and complications. Make sure your dental professional is aware if you are taking Fosamax.

The American Dental Association is the organization that most people associate with oral health. After all, it has been around since the 1800’s and is a member-owned organization. Let’s take a look at the ADA’s guidelines for good oral hygiene:

Brush your teeth twice a day (with an ADA approved FLUORIDE toothpaste)
Clean in between teeth daily (floss or use an interdental cleaner).
Eat a balanced diet (limit between meal snacks)
Have a dental exam and cleaning regularly.

The ADA website also encourages the use of mouth rinses and toothpastes that are anti-microbial as well as fluoride mouth rinses, with a recommendation that children under the age of six should not use fluoride containing products, as they might swallow the rinse.

So why is oral health important? What is oral health? What causes tooth decay? How do we prevent tooth decay?

A healthy mouth has healthy gums. Healthy gums are pink (not red) and do not easily bleed. Healthy teeth are NOT covered in plaque. (Plaque is a thin film of bacteria that covers the teeth. It is almost colorless and sticky and is constantly forming on teeth. The bacterial by-products of plaque can irritate the gums.)

A healthy mouth does not suffer gingivitis, an inflammation of the gums that can be caused by a build-up of plaque bacterial by-products. If you have gingivitis, your gums become red, swollen and easily bleed.

You want to avoid a condition called periodontitis, which occurs when the gums start to separate from the teeth – forming pockets of pus. If you have periodontitis, you can have bone loss, which in turn can cause your teeth to become loose and either fall out or need to be extracted.

Cavities are usually the first sign that something is wrong with your oral care regimen. Cavities are formed by acid which is produced when bacteria combines with the sugar in our food and drink.

OK, so we understand the importance of maintaining healthy teeth, right?

Here are the NON-ADA simple rules:

Keep your teeth and mouth clean – Brush your teeth twice a day (any toothpaste is fine as long as you don’t have any problems). Floss or use an irrigator every day. Use a tongue scraper, which helps reduce cavities by eliminating bacteria from your mouth and prevents bad breath.
See a dentist often and regularly
Maintain a healthy diet.

What foods are recommended for healthy teeth & gums?

You want to eat foods with the following properties:

Anti-Inflammatory (essential fatty acids, such as walnuts & salmon)
Antioxidant (CoQ10, organ meats, supplements)
Support cell metabolism (B Vitamins, which includes a variety of raw fruits & vegetables and whole grains)
Neutralize acid (xylitol, which is derived from beets, birch tree bark and corncobs)
Fortify teeth (calcium – from dairy, beans, nuts, or peas & phosphorous – from dairy, fish, nuts; Recaldent™, which is an ingredient derived from casein whose technical name is casein phosphopeptides-amorphous calcium phosphate, or CPP-ACP. It works to strengthen teeth by delivering calcium and phosphate in a unique soluble form to help remineralize the enamel).
Avoid sticky candies and dried fruits, hard candies and lozenges, high sugar sodas and regular consumption of sugared coffee or tea.
Drink lots of pure, clean water!!!!! Nourish yourself!!!

WHENEVER POSSIBLE, FOLLOW AN INTEGRATIVE APPROACH TO DENTISTRY!

There are a few related topics that are very controversial. They are listed below for your consideration:

X-RAYS – While X-RAYS are necessary to see in between the teeth and facilitate early intervention, use them wisely and choose digital X-rays, which emit 90% less radiation, whenever possible. If the digital X-Rays are unavailable, please ask your dentist about the availability of additional shields (besides the common aprons) that they have available for your use (thyroid or scrotum shields).
ROOT CANALS – Root canals are needed when bacteria enters the tooth and infect the bone. The bacterial infection needs to be removed mechanically. However, sometimes, some infection remains which could cause problems elsewhere in the body later on.
DENTAL IMPLANTS – The Food and Drug Administration’s recent approval of zirconia implants provides additional options for the use of implants.
FLUORIDE – This is a very controversial topic. My personal opinion is that fluoride in our drinking water and in our oral care products causes more harm than provides benefits. Fluoride is a toxic industrial waste product. The fluoride that is added to the drinking water is not pharmaceutical grade (I have personally witnessed this). If you read the label on any fluoridated toothpaste, you will see a warning that you should call poison control if the toothpaste is ingested. Here’s a link to an interview that was conducted with Dr. Bill Osmunson, an experienced dentist with a Masters of Public Health in Nutrition. I trust his credentials and I believe what he has to say. You be the judge.
Mercury fillings – According to the FDA website, Dental amalgam contains elemental mercury. It releases low levels of mercury vapor that can be inhaled. High levels of mercury vapor exposure are associated with adverse effects in the brain and the kidneys. If you have mercury filings, please consult with an integrative dentist. I would not recommend removal of the mercury fillings until you have also consulted with a physician that has been trained in functional medicine, as the detoxification pathways should be clear before the mercury fillings are removed. Here’s a video of mercury vapors coming off a 25 year old silver amalgam filling.

As always, I urge you to do the research. Ask questions. Don’t settle for the status quo.

“How is it that mercury is not safe for food additives and Over the Counter drug products, but it is safe in our vaccines and dental amalgams?” – Congressman Dan Burton

Resources and links:

“Integrative Dentistry” – a presentation made by Dara Kessler, DMD

http://www.westonaprice.org/dentistry/dental-implants-an-integrative-perspective

http://articles.mercola.com/sites/articles/archive/2011/10/11/dr-bill-osmunson-on-fluoride.aspx

http://www.fda.gov/MedicalDevices/ProductsandMedicalProcedures/DentalProducts/DentalAmalgam/ucm171094.htm

http://articles.orlandosentinel.com/2011-11-13/health/os-aha-meeting-2011-studies-20111113_1_heart-disease-sudden-cardiac-death-heart-attack

The Burton Report

Event: The Importance of Creating a Business Plan, a Leadership Plan and a Life Plan

February 3, 2012

Event: The Importance of Creating a Business Plan, a Leadership Plan and a Life Plan

If you live in the DFW area, I highly recommend that you attend the following networking meeting:

Recipe: Roasted Squash Soup

December 21, 2011

Roasted Squash Soup

Last night, Dennis & I attended our neighborhood Crime Watch Patrol pot-luck dinner. I made a delicious roasted squash soup that became quite a hit. In response to the requests for the recipe, I am posting the following “non-recipe” recipe. You’ll understand why I am calling it a “non-recipe” in a moment.

Ingredients:

winter squash
onions
olive oil &/0r coconut oil (you can use butter or any other oil you choose)
coconut milk (if possible, please use organic coconut milk.)
water &/or vegetable or chickenbroth
sea salt
black pepper
red pepper flakes
saffron seasoning powder
curry seasoning powder

Notice that you don’t see any amounts listed. That’s why it’s a “non-recipe”. You can decide exactly how much of each ingredient you want to add. I made a HUGE pot of soup (4 quarts). For that amount of soup, I used 2 medium sized butternut squash, three large acorn squash and two very large onions. I also used a full can of coconut milk. I also used water instead of the vegetable or chicken broth).

Here is the method:

Preheat the oven to 400.
Wash and cut each squash lengthwise.
Remove the seeds. These can be washed and dried for later roasting, if you desire.
Rub each piece of squash with a little bit of olive oil
Place flesh side down onto a baking tray or Pyrex
Roast until they are soft and easily punctured by a fork or toothpick. (Approximately 45 minutes)
Remove from the oven and allow them to cool to room temperature.
While the squash is in the oven, saute the onions (which have been chopped) in oilve oil and/or coconut oil (I use a combination) until they are caramelized.
Allow the onions to cool to room temperature.
Remove the flesh from the squash and add to a food processor or blender.
Add the sauteed onions
Add just enough water &/or vegetable broth to the blender or processor to make a thick, pourable paste.
Transfer the contents into a soup pot and cook over a low flame.
Add enough coconut milk to make it creamy. You can also add additional water and/or broth to make it the perfect consistency for YOU.
Season with the sea salt, saffron powder, curry powder, red pepper flakes and black pepper (to taste).
Allow it to simmer for at least 15 minutes so that the flavors can really shine through.
Serve it hot and ENJOY!

Food Focus: Lentils

December 21, 2011

Food Focus: Lentils

Lentils are legumes that are packed with nutrition. They are low in calories and high in fiber. Lentils also contain high levels of magnesium and folate, which are beneficial for heart health.

Here are some good reasons to enjoy lentils on a regular basis:

They are good for your heart.
They are high in fiber, so eating them regularly should help stabilize blood sugar and help balance cholesterol levels in the body.
They are high in iron.
They are packed with B Vitamins, which are important for the healthy functioning of various body systems, including the nervous system, the digestive system and the immune system.
They are very high in protein – much more than most plant-based foods.

Sources:

http://www.healthdiaries.com/

Food Focus: Onion

December 14, 2011

Food Focus: Onion

Onion: Onions (Allium cepa) belong to the lily family, the same family as garlic, chives, and shallots.

Health Powers: Onion is effective against many bacteria including Bacillus subtilis, Salmonella, and E. coli. Onion extracts, rich in a variety of sulfides, provide some protection against tumor growth; and are used in relief treatment of colds, asthma and bronchitis, and to repel insects. In Chinese medicine, onions have been used to treat angina, bacterial infections, and breathing problems.

Daily Dose: Onions can be eaten raw, cooked, fried, dried or roasted. They are commonly used to flavor dips, salads, soups, spreads, stir-fry and other dishes. Dice a small onion or shallot, saute in olive oil. Stir in Basmati rice or any type long grain rice into onion or shallot mixture and finish cooking with chicken or vegetable broth.

Recipe: Coconut Milk

November 20, 2011

Recipe: Coconut Milk

Coconut milk is not the liquid inside the coconut. It is the liquid that is extracted from the flesh of the coconut. It can be made at home from fresh, dry or creamed coconut. In this recipe, we will use half a fresh coconut.

Grate the flesh of half a fresh coconut into a bowl.
Cover it with 10 ounces of boiling water and let it cool.
Extract as much liquid as possible by using a sieve (or by squeezing it).
Repeat the process as desired. Please note that each time the liquid being extracted will bet thinner.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Note: the same process can be followed when using desiccated coconut.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Best Season:

Green Coconut – Summer
Ripe Coconut – Winter

Recipe: Thai-spiced Winter Squash Soup

November 15, 2011

Thai-spiced Winter Squash Soup

Serves 4-6.

2 lbs. (1 kg) Winter squash – acorn, butternut, hubbard, turban, small pumpkins
3 tablespoons butter or olive oil
1 14-ounce can coconut milk
1 teaspoon (or more) red Thai curry paste water
2 teaspoons fine grain sea salt (or to taste)
Water or vegetable stock to thin soup to desired consistency

Preheat the oven to 375 degrees and place the oven racks in the middle.

Carefully cut each squash/pumpkin into quarters. Scoop out seeds and fibrous material. Brush each piece of squash with butter or olive oil, sprinkle with salt, place skin sides down on a baking sheet, and put in the oven. Roast for an hour or until the squash is tender throughout.

When the squash are cool enough to handle, scoop it into a large pot over medium heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water or vegetable stock one cup at a time pureeing between additions until the soup is desired consistency. Bring to a simmer again and add the salt and more curry paste if needed.

Note: Regarding the curry paste; add a little at a time then taste. Curry pastes have differing strengths. Start with a teaspoon and add from there until the soup has a level of spiciness and flavor that works for you.

Food Focus: Winter Squash

November 10, 2011

Food Focus: Winter Squash

(This article appeared in the October 2011 issue of A Healthy You and was prepared as part of a collaborative effort with other IIN Health Coaches).)

As members of the Curcurbitaceae family, winter squash come in a multitude of sizes and colors. With hard shells, some have a shelf life of up to 6 months under proper storage conditions.

Some of the more common varieties are:

Acorn squash – distinct ribs run the length of its hard, blackish-green or golden-yellow skin, pale orange flesh that is sweet and slightly fibrous.

Butternut squash – beige color, shaped like a large bell or pear, deep orange flesh similar in flavor to sweet potato, sweet and slightly nutty flavor.

Delicata squash – also called peanut squash, creamy pulp that tastes a bit like corn and sweet potatoes.

Hubbard squash – extra-hard skins make them one of the best keeping winter squashes. Very large with blue-grey skin and dense flesh.

Kabocha squash – Kabocha is the generic Japanese word for squash, but refers most commonly to a squash of the buttercup type. This squash has a green, bluish-gray or a deep orange skin. The flesh is deep yellow.

Pumpkins – the smaller sugar variety are used for cooking, sweet orange flesh.

Spaghetti squash – A small, watermelon-shaped variety, golden-yellow oval rind. When cooked, the flesh separates in strands that resemble spaghetti pasta, mild nut-like flavor.

Turban squash – Named for its shape. Colors vary from bright orange, to green or white. It has golden-yellow flesh and its taste is reminiscent to hazelnut. Has a bulblike cap swelling from its blossom end.

Winter squash are a rich source of carotenes as well as an excellent source of vitamins C, folic acid and B1, potassium and dietary fiber. When selecting winter squash, look for ones that feel heavy for their size and have dull hard rinds. Due to their hard nature, winter squash are best baked.

Sources:

The Encyclopedia of Healing Foods, Michael Murray N.D.

http://whatscookingamerica.net

Seasonal changes and your mood

November 5, 2011

Seasonal changes and your mood

(This article appeared in the October 2011 issue of A Healthy You and was prepared as part of a collaborative effort with other IIN Health Coaches).)

Seasonal changes have a distinct effect on your moods, your physical activity and what you eat. If you live in more northern latitudes, which includes most of the US, you probably experience some sort of changes in your body with the changes of the seasons.

Most people don’t pay attention to these changes or understand that they are happening. For example, do you feel tired or just want to stay home and “nest” in the winter? Do you dream of sitting on the beach just to soak up the sun’s rays? Do you crave warm foods such as casseroles, stews or soups; or even sweets or chocolates during the winter months?

Fighting depression in the winter is extremely common, even for people who would never classify themselves as depressed. Our body clocks are geared with the rise and fall of the sun and the position of the sun in the sky. If you live anywhere above 35 degrees north latitude you most likely aren’t getting enough sun or vitamin D in the winter. This has a measured effect on one’s mood and overall health.

Many people turn to pharmaceuticals and specifically anti-depressants to fix the problem. These don’t work, except for extreme circumstances. Foods affect your mood, some positively, some negatively. Some foods that should be included in the winter months are the most prevalent.

Dark Leafy Vegetables – pack with nutrients including Folic Acid, and B vitamins. They are known to help eliminate depression.
Winter squash – high in carotene, as well as a good source of Vitamin C, B1, folic acid, potassium and dietary fiber.
Cold water fish or fish oil – contains Omega-3 fatty acids. Essential fatty acids (EFA) are called essential for a reason; our body doesn’t produce them so we must get them from food sources.
Whole grains – High in B Vitamins which positively affect mood and are digested slower than refined grains.

Some things to avoid:

Pharmaceutical drugs – Many classes of pharmaceutical drugs cause depression, including anti-depressants.

Sugars and simple carbohydrates – When craving sugar, first drink water; your body may be signaling that it is thirsty. Substitute dark chocolate for whatever sugary foods you crave, not the whole chocolate bar, just a few bites. Simple carbohydrates raise blood sugar levels so the body is ready to expel a good quantity of energy. When not used, the body crashes and often leaves us feeling low and depressed. Substitute whole grains for refined grains; the closer the grain is to its original form when plucked from nature the better it is for you. Refined grains have had the nutrition stripped away.

Soft drinks (including “diet” soft drinks, juice-waters and fortified waters) – Drink real water. We don’t need to improve on the perfect fluid nature gave us for our bodies. All of these have some from of sugar or chemical based sugar substitute; all of which can lead to long term disease. Instead of juice drinks; eat the real fruit. The fibre in fruit helps to slowly metabolize the natural sugars in the fruit.

Our bodies crave water and when the months are colder sometimes we forget or feel we don’t need to consume water regularly. Experiment a little; write down what you crave and the mood attached to that craving and see how that changes with the seasons. You may be surprised at what you’ve recorded and that can be a basis for changing what you eat/drink to satisfy those cravings. Good luck!

Mixed Green Salad with Blueberry Vinaigrette

November 5, 2011

Mixed Green Salad with Blueberry Vinaigrette

(Recipe obtained from Chef Stevie Nussbaum)

Makes 4 servings

Ingredients

1/4 cup Blueberries
1/4 cup Olive Oil
1 Tablespoon Balsamic vinegar
1/2 Teaspoon Dijon mustard
6 cups Mixed Greens
1/4 cup Goat Cheese

Directions

Place the blueberries, Balsamic Vinegar, and dijon mustard in a blender or food processor
Turn on the blender and slowly drizzle in the olive oil
Toss salad dressing with greens
Top with goat cheese.

Roasted Squash Soup

November 5, 2011

Roasted Squash Soup

(Ingredient list obtained from Chef Stevie Nussbaum)

Makes 12 servings

Ingredients:
1 1/2 Pounds acorn squash, Halved
1 1/2 Pounds butternut squash, Halved
1 Pound spaghetti squash, Halved
1 whole Onion, chopped
2 Tablespoons Olive Oil (Extra Virgin)
1/2 teaspoon ground nutmeg
1/2 teaspoon granulated garlic
4 Cups Vegetable Stock
1/2 cup Cooking Sherry
1 cup Water
1/4 cup Brown Sugar*
Salt & Pepper to taste

*Brown Sugar substitute: 1:1 mixture of turbinado or organic cane sugar sugar mixed with molasses

Directions:

In a blender, puree the roasted squash and the caramelized onions.
Puree (in batches) the squash and broth in a food processor or blender.
Transfer the squash puree to a large saucepan or crock pot.
Stir the cooking sherry into the puree
Heat over medium heat and season with salt & pepper.

Roasted Squash

Preheat oven to 400º F
Rub the cut side of the squash with a little bit of olive oil
Sprinkle it with salt & pepper (to taste)
Invert onto an oven-safe baking dish*
Roast until tender (approximately 35-45 minutes)
Once cooled, scoop the flesh out of the shell and set aside.

Caramelized onions
In a medium saucepan over medium heat, saute the onion, stirring frequently, for about 5 minutes or until tender. Stir in the garlic, nutmeg, and brown sugar. When the onion is translucent and golden, remove from the stove and allow to cool.

*you can also roast it cut side up in an oven safe baking dish that contains approx. 1/2 inch of water.

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

October 30, 2011

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep Time: 10 minutes

Cooking Time: 20 minutes

Yield: 4 servings

Ingredients

2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
1 pound fresh ginger root

Directions:

Wash, core and chop fruit into slices or chunks.
Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
Cook over medium heat, stirring occasionally, for 10 minutes.
Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
Top warm fruit with toasted nuts and enjoy!

Food Focus: Natural Sweeteners

October 23, 2011

Food Focus: Natural Sweeteners

(This article was previously published in the September edition of A Healthy You).

Who among us doesn’t love sweets? The sweet flavor releases serotonin in our brains, the chemical responsible for our sense of well-being and contentment. But when it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda.

Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. Since they are all approximately 1.5 times sweeter than refined sugar, you can use less. You can find them in most supermarkets or natural food stores. When replacing sugar with liquid sweeteners in a recipe, reduce the amounts of other liquids.

Deconstructing Cravings

October 17, 2011

Deconstructing Cravings

(This article was previously published in the September edition of A Healthy You).

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it. It’s an amazing body – always striving to maintain perfect balance.

Is this reliable, intelligent bio- computer making a mistake by craving ice cream or a hamburger or chocolate?

Are cravings due to lack of will- power or discipline?

I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving.

A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. Sometimes, you might just need a hug! The key to stopping the sugar craving is to understand and deliver what your body really needs.

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:

Have a glass of water and wait 10 minutes.
Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.
Reflect on what may be out of balance in your life. Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?
When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time.

Food Focus: Agave Nectar

October 13, 2011

Agave Nectar

(This article previously appeared in the September edition of A Healthy You).

Agave is made through the extraction and purification of the juice of the agave cactus. It does not stimulate insulin secretion as other sugars do, so it does not create a “sugar rush.” It has a delightfully light and mild flavor.

Food Focus: Raw Honey

October 10, 2011

Raw Honey

(This article previously appeared in the September edition of A Healthy You.)

Everyone seems to love honey, one of the oldest natural sweeteners on the market.

The flavor of honey varies depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Fall Cleanse

September 23, 2011

Fall Cleanse

Have you abused your body with excess food, too much stress and lack of movement? It’s time to slow down, listen to, and nourish your body.

I am very excited to announce that I will kick off this fall with a wonderful cleansing program which involves a two week healthy diet. It is life changing! Your life will feel less cluttered, and a healthier, more energetic body is just a healthy by-product.

Allow yourself to cleanse your body by following a simple eating plan in combination with simple body movement and stress management. After just 14 days,many people notice improved energy with fewer bothersome symptoms.

To keep you on track, two private health coaching sessions are included in the program.

When does it start?

The program begins Wednesday, October 26th.

What does it cost?

The cost of the program is $195. This includes all the handouts and two personal health coaching sessions (usually $95 per hour). Sessions can be in person, by phone or Skype.

How do I sign up?

Please register here.. A registration link is also found on my website.. Since this program includes one-on-one coaching,scheduling will be done on a first-come first-served basis. Sign up now to save your spot.

Start your Holiday Season energized and feeling great. Now is the perfect time to complete a short cleanse.

Ginger Drink

September 14, 2011

Ginger Drink

(This recipe has been featured in the August, 2011 issue of A Healthy You).

Prep Time: 7 minutes
Cook Time: 24 hours or 20 minutes (choose your method)
Yield: 6-8 servings

Ingredients:

1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup, stevia, honey or agave nectar to taste

Directions (24 hr):

Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
Bring to a boil and simmer for 4 minutes.
Cover the pan and turn off the heat; leave for 24 hours.
Strain the liquid through a fine mesh sieve.
Add the lime juice and honey, maple syrup, or agave. Stir until dissolved. Serve chilled.

Directions (20 minutes):

Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
Bring to a boil.
Cover the pan and simmer for 20 minutes.
Strain the liquid through a fine mesh sieve.
Add the lime juice and honey, stevia, maple syrup, or agave. Stir until dissolved. Serve chilled.

If you don’t want to make a whole pound of ginger root, you don’t have to! Use a smaller piece of ginger (3-4 inches in length) in a small pot of water. The mixture will be concentrated, so you will need to add water before serving (to taste). It is cooling and refreshing (with a snap).

Recipe: Sun Tea

September 7, 2011

Sun Tea

(This recipe has been featured in the August, 2011 issue of A Healthy You.)

Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters

Ingredients:

3-4 tea bags of your choice
water

Directions:

Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.

Note: Garnish with mint leaves or lemon wedge.

Relaxation and Exercise

September 1, 2011

Relaxation and Exercise

Summer is often a time for serious play, time off and deep relaxation. Many of us use the summertime to rebuild our reserves for the rest of the busy year. In our work-crazed society we can lose sight of the benefits of slowing down and taking time to rest. Now that summer is in full swing, it’s time to enjoy the restorative powers of reconnecting to your body through movement and relaxation.

The body loves to move. Even though our body is healthiest when it is getting appropriate physical activity, we often feel dread and boredom when we hear the word “exercise”. Think for a moment of what type of movement you would consider fun as opposed to torturous. Perhaps you loathe the idea of a gym, but miss taking dance classes. Maybe you secretly want to try yoga or rollerblading. You could play touch football with your kids, walk with a neighbor in the mornings or go for a swim. The summer offers so many choices – it’s simply up to you to choose which style of movement excites you. Your heart will thank you, your soul will be gratified, your limbs will be more fluid and you’ll sleep better at night.

Summer is a unique time of year when we can do both our relaxation and our movement out in nature. Take a nap in a hammock and enjoy the smell of freshly cut grass. Go to the park and meditate or read under a favorite tree. One of the greatest places to rest in the summertime is by the water. There is something magical and restorative in water, and we naturally crave to be near it, by it or in it. Heading to the water, whether it is the beach, a lake or a kiddy pool, can be relaxing and rejuvenating.

Whether you are relaxing, exercising or both, notice that being outside in nature has a profound way of quieting the mind and reconnecting us to ourselves. Often this relaxation and peace of mind are what our bodies crave the most. So while summer is with us, strap on your sandals and enjoy the rich elements of sun, wind and water and the nourishment that they bring.

Food Focus: Water

August 26, 2011

Food Focus: Water

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. So, splash in the waves, swim in the sun, drink plenty of water and enjoy the summer fun!

First Line Therapy

August 9, 2011

First Line Therapy

I recently returned from the First Line Therapy certification workshop in Denver, Co. What an intense and wonderful experience! The training provided by the Metagenics team was impressive. We received training from Lyra Heller, Chris Katke, Dr. Kenneth Browning,DO, Dr. Kristi Hughes,ND, and Michael Alosso.

Here are some of the things I learned:

The National Institute of Health Guidelines recommend that prior to the start of a cholesterol reducing drug therapy program, patients be provided with 12 weeks of Therapeutic Lifestyle Change education by the physician, a health coach, a nutritionist, or other lifestyle educator. Unfortunately, this does NOT appear to be the way most physicians follow the guidelines. As I wrote in Why it’s Important to Question Your Doctor, this was certainly NOT how my husband’s endocrinologist handled his case.
I worked side by side with doctors on specific case studies. This gave me, as a Health Coach and a Lifestyle Educator, experience with how a doctor approaches a patient in regards to their nutritional needs. I found out that most doctors only have one course on nutrition while in medical school. ONLY ONE COURSE! How are they expected to guide us in our goal of achieving great health? It’s no wonder that most will prescribe medication as opposed to prescribing a therapeutic lifestyle change.
I learned the importance of body composition as opposed to weight-loss. Many times I cringe when I see weight loss challenges in corporations, on TV, etc… I have always been concerned with quick weight loss schemes. I, too, have had a life filled with weight challenges. When the person gets off the scale, do they know how much fat they lost? Or how much muscle they lost? Or how much of the weight loss was water?
I receive training on an amazing process that focuses on common sense, balance, nutrition, & body composition which is backed up by clinical research and scientific data.

Most of all, I received an incredible confirmation that the work I do is IMPORTANT and NECESSARY, if we, as a Nation, are to get back on track with our health.

My next step is to pass the First Line Therapy Certification exam with flying colors. Once I have done so, I plan to work in partnership with my client’s physicians, to provide health coaching as a Certified Lifestyle Educator. I focus on NOURISHMENT of body, mind & spirit.

I am so EXCITED about my work!!!! I am a Health Coach and a Lifestyle Educator. I am helping to change the world one client at a time!!!

Food Focus: Mushrooms

August 6, 2011

Food Focus: Mushrooms

(This article appeared in the April, 2011 issue of A Healthy You.)

Mushrooms are low in saturated fat and sodium and are very low in cholesterol.

They are also a good source of dietary fiber, protein, vitamin C, folate, iron, zinc and manganese and a very good source of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.

Read more about the nutritional values of mushrooms at: NutritionData.self.com.

Cajun Seasoning – Make Your Own

August 6, 2011

Cajun Seasoning – Make Your Own

My husband was shopping around for a good cajun seasoning mix.

We read labels.

We found sugar.

We found additives.

We decided to make our own.

I compared a few online recipes and decided to try the one from www.allrecipes.com.

Here’s what you need:

salt
garlic powder
paprika
ground black pepper
onion powder
cayenne pepper
dried oregano
dried thyme
red pepper flakes (optional)

Depending on how many servings you want, you can modify the amounts required. I wanted to make approximately one cup, so here are the quantities I used (teaspoons):

8 salt
8 garlic powder
10 paprika
4 ground black pepper
4 onion powder
4 cayenne pepper
5 dried oregano
5 dried thyme
2 red pepper flakes (optional)

Stir all the ingredients together and store in an airtight container.

I have an old blender that I can use with a mason jar in lieu of the original glass jar. I put all of the ingredients into the mason jar and blended the mixture until it became a very fine powder. If you make it, please let me know how it turns out.

Spring Sprouting Steamer

Spring Sprouting Steamer

(This recipe appeared in the May,2011 issue of A Healthy You)

Prep Time: 3 minutes

Cooking Time: 5 minutes

Yield: 4 servings
Ingredients

1 zucchini

1 summer squash

1- 6 oz. package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)

3 tablespoons of freshly chopped tarragon

1 tablespoon of ghee (clarified butter) or butter

4 lemon wedges

salt to taste

Directions

1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.

2. Toss with tarragon, ghee and salt in bowl.

3. Serve with lemon wedge.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

How To: Sprout Your Own

How To: Sprout Your Own

(This article appeared in the May,2011 issue of A Healthy You)

A little bit actually goes a long way. You only need about 1/2 cup of legumes for each batch.

Place 1/2 cup of legumes (lentils, mung beans, garbanzos, etc…) in a quart jar. (I use mason jars. I LOVE Mason Jars!)
Cover with at least 2 cups of pure water.
Cover the top of the jar with a cheesecloth, clean thin washcloth, or a mesh and secure (you can use rubber bands or the mason jar cap without the lid).
Place in a warm location without direct sunlight.
Soak overnight (for approximately 12 hours).
Drain. You will need to rinse and drain them at least 2-3 times per day.
When you see sprouts that are at least 1/4-1/2″ long, they are ready.
Rinse them well and drain once again.

You can place the sprouts in the same mason jar, a zip-lock bag, or any other jar of your choosing and store them in the refrigerator. (I cover the sprouts with a paper towel to maintain freshness).

Enjoy them in salads, stir-fries, sandwiches, etc…

Food Focus: Summer Squash

Food Focus: Summer Squash

(This article appeared in the May,2011 issue of A Healthy You)

Squash comes in many shapes, colors, and sizes. Did you know that squash is the fruit of different members of the gourd family? (THINK PUMPKIN)

There are two major classifications of squash: winter and summer squash. Summer squashes are harvested in the growing season when their skin is still soft and their flowers are still small and before seeds develop. They don’t require much cooking. Summer squash varieties include zucchini, pattypan and yellow crookneck.

Food Focus: Sprouts

Food Focus: Sprouts

(This article appeared in the May,2011 issue of A Healthy You)

In the spring season, seeds flaunt their vitality and energy by sprouting. Sprouts of all varieties contain the building blocks of life in the form of vitamins, enzymes, amino acids and simple sugars. In their early growth state, sprouts are very easy to digest, allowing our bodies to access many wonderful nutrients.

Recent research by the American Cancer Society has backed what holistic nutrition has known for years: that sprouts contain anti-cancer properties, high levels of active antioxidants, concentrated amounts of phytochemicals and significant amounts of vitamins A, C and D.

In their raw form, sprouts have a cooling effect on the body, and therefore are best consumed in warm weather or by robust, warm body types. Those who tend to feel cool can try steaming spouts or adding them to warm dishes such as stir-fries and soups, to reduce the cooling effect.

There is a wide variety of edible and delicious sprouts, each with a different texture and flavor: alfalfa, mung bean, lentil, radish, clover, sunflower, broccoli, garbanzo and adzuki.

Here are some great ways to serve up sprouts:

Add to salads.
Combine with other vegetables in wraps, roll-ups or stir-fries.
Use as garnish on top of soups, stews, omelets or scrambled eggs.
Add to rice or whole-grain dishes
Use in sandwiches instead of lettuce.

Spring has arrived! Eat sprouts and feel alive!

Why Weight? Diets Don’t Work

Why Weight? Diets Don’t Work

(This article appeared in the May, 2011 issue of A Healthy You)

You can’t turn on the TV, drive down the road or go to a party without being confronted with America’s hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution-your shortcut to a thinner body.

Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.

Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s populace has reached its highest weight in history.

About half of Americans are overweight; one-third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?

“Getting my weight under control has come from a process of treating myself as well as I treat others in every way.”-Oprah Winfrey

Diets don’t work because each person is unique, with different needs based on gender, age, ancestry and lifestyle; how could one diet be right for everyone?
Diets don’t work because they are extreme solutions. As in physics, if a pendulum swings to one extreme, it has to swing equally to the other. A diet might work for a short amount of time, but research shows that almost all diets result in a 10-pound gain once off the diet.
Diets don’t work because they are too restrictive. People who fail on diet plans are not flawed or weak. Diets by nature require discipline and restriction at levels that are unsustainable by a healthy human body.
Most people are disconnected from why they gain weight and see diet as the only culprit. For example, ignoring or discounting emotions is often the first thing to cause weight imbalances.

In our fast-paced world, we have lost sight of many aspects of life that truly nourish and balance our bodies, such as slowing down, eating a home-cooked meal and spending quality time with loving people. Eating consciously and making simple lifestyle changes will create positive results and release you from the endless cycle of dieting.

Given half a chance, your body will balance out by itself, but this is only possible by getting out of the diet mentality and listening to what you truly need. Imagine taking all of the outward energy you expend on diets, fads and gimmicks and turning it inward, so that you can listen to your heart and inner wisdom. There is no such thing as a quick fix; you already have everything you need within you. With careful thought and loving reflection, you can feed yourself in a nourishing way. Working with your body rather than against it will bring you increased energy, stabilized weight and sustainable health.

Asian Watercress Salad

Asian Watercress Salad

(This recipe appeared in the July,2011 issue of A Healthy You)

Prep Time: 7 minutes

Yield: 4 servings
Ingredients

1 bunch washed watercress
1 cup grated carrots
1 cup baked tofu
1-1/2 tablespoons toasted sesame oil
2/3 tablespoons plum vinegar or other vinegar

Directions

1. Tear watercress into desirable size pieces.

2. Mix with carrots in a salad bowl.

3. Drizzle sesame oil and vinegar over salad and toss.

4. Dice tofu into bite-size strips.

5. Serve in individual salad bowls, sprinkle tofu on top of each and serve.

Bok Choy Apple Slaw

Bok Choy Apple Slaw

(This recipe appeared in the July, 2011 issue of A Healthy You)

Prep Time: 7 minutes

Yield: 4 servings
Ingredients

6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:

1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Directions

1. First make the dressing by combining all the ingredients and whisking well.

2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.

3. Toss salad with half the dressing. Add additional dressing if desired.

4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

Food Focus: Raw and Cooling Salads

Food Focus: Raw and Cooling Salads

(This article appeared in the July, 2011 issue of A Healthy You)

Why is it that in the summer we naturally crave more fresh and raw foods?

These foods have a cooling effect on the body. The lightness and high water, fiber and vitamin content work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine.

There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favorite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day.

Whether you are having a light lunch, a midday snack or a festive dinner meal, enjoy nature’s colorful nutrition and whenever possible buy organic. Here are a few options:

Try your favorite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless.
Fresh herbs are a wonderful option to mix in, as they are packed full of flavor.
Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry.
Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil.

This is a great opportunity to try a new vegetable from your market. What are some creative flavors you’ve never tried before? Fennel and mint? Daikon radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool. Happy summer!

Try Something New

Try Something New

(This article appeared in the July, 2011 edition of A Healthy You)

Summer is finally in full force, and the living is easy! Do you notice in summertime how everything seems promising? The plants are in full bloom and the sun feels glorious on your skin. The longer days give you boundless energy, making you feel like it’s possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new?

Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over stagnates not only our minds, but also our bodies and hearts. Are you hesitant to break your routine? Fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says “scary!” see if you can re-frame it as “exciting!”

What is something you have never done before or that you have wanted to do for a long time? Choose your own adventure: organize a kayak trip, take a dance class, do some exotic traveling or set a goal for a new personal challenge. Or try something simple, like playing flashlight tag with your kids and neighbors or reading in the sunshine. Maybe it’s time to discover a new vegetable dish or to visit a new town, restaurant or beach.

Whatever adventure calls to you, use this summer to make it happen and enjoy your life. Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun.

David & Amy’s Fabulous Granola

David & Amy’s Fabulous Granola

This recipe is brought to you by my wonderful son, David, and his fabulous fiancee, Amy. I would love your feedback!

Ingredients:
3 Cups Rolled Oats
1 Cup Pecans
1 Cup Almonds
1/2 Cup Flax Seeds
1 1/2 Cups Sunflower Seeds
1 Cup Raisins
1/3 Cup Brown Sugar
1/3 Cup Honey
2 Cups Applesauce
1 tsp. Salt

Directions:
Preheat oven to 350 F

Add everything but raisins, brown sugar, honey, and applesauce to large mixing bowl. Mix well until everything is evenly distributed.

Add applesauce, honey and brown sugar. Mix until everything is evenly coated.

Spread out on 2-3 baking sheets until there is a thin layer.

Bake until golden brown, approximately 40 minutes.

Remove from oven, and let cool completely to room temperature.

Once cool, break apart and mix in raisins.

Store in an airtight container.

Note: Other nuts or seeds can be substituted, and other dried fruit can be added as well.

Almond Milk

July 29, 2011

Almond Milk

Did you know that you can make your own? The original recipe, which called for 4 cups of ice, was obtained from New Earth Wellness. I found that, depending on the kitchen equipment you have, the amount of water and crushed ice will vary. I’ve modified the recipe to decrease the amount of ice initially used. You can add water and crushed ice as you blend the ingredients, as desired:

You will need:

1/3 cups pitted dates
2/3 cups of almonds
1 1/2 cups of water
1 cup crushed iceAdditional ice and water, as required, to obtain desired consistency.

Directions:

Place the almonds and pitted dates in a heavy duty blender or food processor and cover with water. Let the almonds and dates soak overnight. In the morning, process (or blend) the mixture until it’s smooth (it will be very thick). Add the water and ice slowly to the mixture and continue blending well. Continue to dilute with water and ice until the desired consistency is reached. Refrigerate well and use within 24-48 hours.

If you want a very smooth almond milk, without any of the almond residue, you can strain it accordingly. I”ve made this recipe with a regular smoothie blender, a magic bullet, a Nutribullet, and a Vitamix. The Vitamix was amazing. If you can afford one, I would highly recommend it. Due to financial considerations, I opted to buy a Nutribullet. It works amazingly well and does a very good job on this recipe. In fact, I love my Nutribullet!

Enjoy your home-made almond milk in smoothies, cereal, or as a thirst-quenching drink.

Food Focus: Almonds

July 29, 2011

Food Focus: Almonds

Many people think that nuts are fattening, so they stay away from them. I am here to tell you that although almonds are high in fat content, approximately 90% of the fat content is unsaturated. According to The Health Ranger, Mike Adams, research has shown that almonds actually lower blood cholesterol levels. Almonds are a great source of protein. They are high in fiber, calcium, magnesium and potassium. Almonds also contain vitamins (such as vitamin E), numerous phytonutrients, antioxidants and are thought to help prevent osteoporosis. In terms of percentage of RDA, it also contains:

VITAMINS

Folates – 12.5%
Niacin – 21%
Pantothenic acid – 9%
Pyridoxine – 11%
Riboflavin – 78%
Thiamin – 16%
Vitamin E – 173%

ELECTROLYTES

Potassium – 15%

MINERALS

Calcium – 26%
Copper – 110%
Iron – 46.5%
Magnesium – 67%
Manganese – 99%
Phosphorous – 8%
Selenium – 4.5%
Zinc – 28%

Almonds can be used in a variety of ways, raw, roasted, salted, or sweet. Almond milk is delicious and nutritious and is easy to prepare at home.

Almonds can be added to rice dishes, desserts, and can be made into almond butter (which can be a good substitute for peanut butter). Although it is not as common an allergen as other tree nuts, caution should be exercised when they are consumed.

Diabetes rates are soaring – How can we stop it?

June 30, 2011

Diabetes rates are soaring – How can we stop it?

This topic is near and dear to my heart. I am re-posting this blogpost, which was posted on June 29, 2011 by the Instituted for Integrative Nutrition (my nutrition school), in hopes that this information will be distributed to many of our loved ones who have diabetes. Please forward this blogpost to your friends and followers. Thank you.

More than 350 million people worldwide now have diabetes. That’s greater than the entire population of the United States (307 million), and more than double the number of diabetes cases in 1980. These frightening statistics fromThe Guardian will only get worse if we do not make dramatic changes to the our accustomed lifestyles.

By 2020, the UnitedHealth Group anticipates that 50% of Americans could have diabetes or prediabetes.

As much as 95% of these cases are predicted to be Type 2 adult-onset diabetes, a condition highly correlated to obesity, poor diet, and lack of physical activity. In some cases, the condition can lead to kidney failure, heart attack, or stroke.

To reverse this trend, we’ve got to start at the source: the Standard American Diet and lifestyle that is now proliferating through all the nations of the world

people on bikes

Non-smoking adults at a normal weight who eat a healthy diet and get regular exercise have been proven to be 89% less likely to develop diabetes. That’s a very encouraging prevention statistic!

What about those already diagnosed with diabetes? Just earlier this month, researchers had a breakthrough in diabetes care. As reported by the BBC, eleven people who had been diagnosed with Type 2 diabetes underwent a drastic eight-week diet regimen of 600 calories a day. At the end of the study, 7 of the 11 participants no longer had diabetes.

The researchers anticipate that by combining a healthy diet with regular exercise, these former diabetics may be able to live diabetes-free the rest of their lives. This is great news for those 350 million already coping with diabetes.

In a 2009 documentary, Simply Raw, six diabetics switched to a raw food diet for 30 days and found their “incurable” disease wasn’t so permanent after all.

The prevention and the cure are based on the same principle – live healthfully. We can start reducing the number of people affected by diabetes as soon as we can embrace the lifestyle we all know we should: eat right and exercise.

What advice do you have for someone battling diabetes?

Fruit Nut Smoothie

June 29, 2011

Fruit Nut Smoothie

(This recipe appeared in the June, 2011 edition of A Healthy You.)

Prep Time: 5 minutes

Yield: 2 servings

Ingredients

1 banana

1 cup almond, soy or rice milk

1 cup berries

1 cup diced melon

1/2 cup almonds

2-4 ice cubes

Directions

Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Food Focus: Fruit

June 29, 2011

Food Focus: Fruit

(This article appeared in the June, 2011 edition of A Healthy You)

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after.

Frozen, whole, blended or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).
Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.
Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Summer has arrived! Enjoy a fruit smoothie!

Snack Attack

June 29, 2011

Snack Attack

(This article was featured in the June, 2011 edition of A Healthy You)

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored.

Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
If you are craving a candy bar, upgrade to a handful of nuts and dried fruit. Instead of a cup of coffee, upgrade to green tea. Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Shiitake and Kale

Shiitake and Kale

(This recipe appeared in the April, 2011 issue of my newsletter.

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients

1/2 pound shiitake mushrooms

1 tablespoon olive oil

1-2 cloves crushed garlic

1 bunch kale, chopped

pinch of salt

Directions

1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3. Add chopped kale, stir-fry for a couple of minutes.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Herb Focus: Garlic

Herb Focus: Garlic

(This article appeared in the April, 2011 issue of A Healthy You.)

Garlic is one of the oldest known medicinal plants. It has been used for ages to treat many conditions, such as: colds, skin disease, parasites, joint problems and arthritis, cysts and growths, and fluid retention. It is also useful in eliminating lead and other toxic heavy metals from the body. Garlic extract has been used to reduce infections and relieve diarrhea.

However, nursing moms should be aware that garlic could create colicky infants. Also, please consult your physician before using garlic in large quantities if you are taking anticoagulants or preparing for surgery.

Food Focus: Greens

Food Focus: Greens

(This article appeared in the April, 2011 edition of A Healthy You)

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Spring Cleaning

Spring Cleaning

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.” If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future.

Try these three ideas:

For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out.

To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.

While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean, open heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter.

What Are Your Most Important Accomplishments?

March 31, 2011

What Are Your Most Important Accomplishments?

I was asked this question as part of a grant application submittal. It didn’t take me long to write my response.

Here its is, unedited:

My biggest accomplishments are raising my three sons as a single-mother in a manner that has allowed them to become healthy and productive members of society while becoming a regionally respected public works director as a woman engineer in a male-dominated field.

My loving husband and boys (plus 3 out of 4 family doggies)

As a woman, I celebrate the accomplishment of walking away from an abusive marriage in order to provide my children and myself a healthy and happy home.

As an engineer I celebrate many accomplishments, including safeguarding the environment and introducing the concept of sustainable projects and developments to the City of Cedar Hill, Texas and participating in the region’s dialogue on water resources, stormwater pollution prevention and air quality/transportation initiatives.

The steps that I took were as follows:

1. Education – I studied hard and continue to study as a daily practice.
2. Acceptance that I am not responsible for someone else’s happiness. I am only responsible for my own happiness.
3. Understanding that I cannot control what anyone else does. I can only control how I respond to whatever is thrown my way.
4. Hard Work
5. Love – I approach my life with love towards all.
6. Discernment – I have learned that discernment is the most powerful tool we possess. I have learned to trust my gut.
7. I walk away from that which is unhealthy for myself and for my family.

The above steps guided my path from being a frightened wife and mother to being a strong, independent woman. They allowed me the permission to explore love and intimacy again and to marry a wonderful, happy man. They allowed me the security in knowing that I am safe as I walked away from a six-figure income in order to follow my passion of becoming a health coach and an advocate for healthy communities.

Speaking of healthy communities, stay tuned as I keep you informed of my latest venture!!!!!!

Color Your Plate Healthy

March 18, 2011

Color Your Plate Healthy

How are you doing with your New Year’s resolution?

Every year millions of Americans make resolutions on January 1st. Many of them have something to do with improving health and wellness. But by February 1st a majority of those resolutions have gone right out the window.

Since 1980 the American Dietetic Associate has been providing a gentle springtime reminder by celebrating National Nutrition Month in March. Each year there is a theme to help us eat better and be healthier. This year’s theme is “Eat Right with Color.”

So how does it work?

Think back to your last meal. How many colors were on your plate? If you answered 4 or 5, then congrats! You are eating right with color.

If you answered 1 or 2, then let’s talk:

Mother Nature has a habit of putting lots of healthy vitamins and minerals into foods that grow in the dirt, but did you know she took the trouble to color-code them for our convenience?

green foods contain antioxidants and nutrients that promote healthy vision
orange and deep yellow foods also help promote healthy vision, plus they contain vitamins that boost your immune system
purple and blue foods contain antioxidants that provide anti-aging benefits, plus they help with memory, and urinary tract health
red foods are good for heart health, vision, and your immune system
some white, tan, and brown foods have nutrients that promote heart health
bonus: each of these colors also help reduce your risk of cancer!

Of course, these aren’t the only benefits to eating a more colorful, plant-based diet. These kinds of foods also provide a good source of fiber, a boost in mental function, and tons of other feel-good perks.

So load up those plates with color and let’s celebrate good nutrition all year long!

How are you going to eat more colors this month?

-Contributed by The Institute for Integrative Nutrition

Is the CDC looking out for us?

March 15, 2011

Is the CDC looking out for us?

Our country is in the midst of a huge health crisis.

According to the CDC’s recently released Annual Report on the Nation’s Health, the U.S. spends over $2 trillion a year on healthcare. In fact, according to the report, “The United States spends a larger share of its gross domestic product (GDP) on health than does any other major industrialized country.”

Even though our country spends more than $2 trillion a year on healthcare, chronic diseases are the epidemic of our generation and food-related diseases are the No. 1 cause of preventable death. The following health risk factors are analyzed in the study:

Cigarette Smoking
Participation in Leisure-time Aerobic and Muscle-strengthening Activities
Obesity Among Children
Overweight and Obesity Among Adults
Hypertension Prevalence
High Serum Total Cholesterol (240 mg/dL or Higher)

All of the above are lifestyle related and there is NO DISCUSSION in the report regarding prevention by lifestyle modification!

Our healthcare system relies on medications and surgeries as opposed instead of focusing on prevention and education. In fact, if you take the time to review the report, you will see that under the section entitled “Prevention”, there are only two sections: “Statin Drug Use” and “Influenza Vaccination”.

Our good health begins with us. We are responsible. Good health begins with daily diet and lifestyle choices. Look at your own life and ask, is there one thing you could change now that would make a difference for your health?

A Health Coach Today Keeps the Doctor Away

March 12, 2011

A Health Coach Today Keeps the Doctor Away

The following article was originally posted at MY Nutrition School, the Institute for Integrative Nutrition

In the last century modern medicine has made incredible breakthroughs in the treatments of some of our worst diseases. So why are Americans still very sick?

According to American Diabetes Association in 2011, 8.3% of the population has diabetes. That means 25.8 million people in the United States suffer from a largely preventable disease. And they are not alone. High blood pressure, asthma, and other diseases are also preventable and highly treatable.

Why, then, are doctors stuck in a tug-o-war with their patients’ diseases? A recent New York Times article laments the fact that the evidence based practices that many doctors use do not translate well into patients’ day-to-day lives. Part of the disconnect is that evidence based medicine treats the disease, but not the whole person. Some patients do not listen to their doctor’s advice out of stubbornness, but most people simply need more guidance than a list of dos and don’ts.

Evidence based practices treat human beings like a science experiment. However, there is another very important side of the healing process: the human element. It’s hard to make and maintain meaningful changes in diet and lifestyle while the rest of the world continues on unchanged.

Enter Health Coaches. A Health Coach can, show you how to cook, take you grocery shopping and help support you in finding a healthy lifestyle and strategy that works for YOU. Health Coaches do not teach a one-size-fits-all program, they cater to what your goals are and what your body needs.

Many diseases can be partially treated, or have symptoms eased, through diet and exercise. People need to know that they don’t have to choose between being sick and eating cardboard-like diet foods. A Health Coach can demonstrate how to prepare delicious meals that will lead to wellness and healing.

We desperately need our doctors and Health Coaches to help heal and prevent disease to ease the pressure on our overburdened health care system. More importantly, it will make us a happier, healthier society.

Quinoa Pilaf

Quinoa Pilaf

(This recipe appeared in the March, 2011 issue of A Healthy You.)

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa;
2 1/4 cups water or stock;
1/2 cup dried cranberries;
1/2 cup walnut pieces;
1/4 cup chopped fresh parsley;
pinch of salt

Directions

1. Rinse quinoa in fine mesh strainer until water runs clear.

2. Boil the water and add quinoa and salt, cover and reduce heat.

3. After 15 minutes add cranberries and walnuts to top; do not stir.

4. Cook 5 minutes more, until all the liquid is absorbed.

5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Food Focus: Walnuts

Food Focus: Walnuts

Walnuts are rich in protein and high in potassium, zinc and iron. They are the fruit from a tree in the walnut family Junglandaceae.

Most of us are familiar with the “nut” which is found inside the hard shell. But did you know that other parts of the walnut tree have beneficial uses and properties? Here are a few properties of this amazing plant:

The bark

Is astringent and cleansing.
Strengthens the gums (used to treat gum disease) and acts as an anti-inflammatory.
Discourages milk flow in nursing mothers.

The nut

Aphrodisiac and mildly laxative.
Prevents worms.
Soothing and a natural digestive.
Delicious and Nutritious.
Believed to have both preventive and therapeutic effects.
Rich in omega-3 fatty acids
Very low in Cholesterol
Rich in potassium
Very low in Sodium
Good source of Copper
Very good source of Manganese

Although walnuts are high in protein, it is not a complete protein. To make a more complete protein, it is suggested that it be eaten in combination with foods that offer an complementary amino acid profile (lysine).

In a published study* (Effects of walnuts (Juglans regia) on learning and memory functions) that was designed to evaluate the effects of walnuts on learning and memory in male rats, a significant improvement in learning and memory of walnut treated rats was observed (as compared to controls). There was also an observed decrease in food intake for the walnut treated rats while the percentage change in their growth rate remained comparable to the controls.

Uses

Walnuts can be eaten daily to relieve fatigue and to strengthen the body. Since they are rich in potassium, they are good for the heart. They are also good for heartburn and diarrhea.

Add cranberries for a powerful combination:

Cranberries are known to have an antiseptic effect of the urinary system, to control asthma and to improve the health of the circulatory system.

References:

http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2#ixzz3dTJ4hhk3
*Plant Foods For Human Nutrition (Dordrecht, Netherlands) – http://www.ncbi.nlm.nih.gov/pubmed/22048906

Food Focus: Quinoa

Food Focus: Quinoa

This article appeared in the March, 2011 issue of A Healthy You.

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

Go Ahead – Take a Bite!

http://www.ehealthmd.com/library/lowercholesterol/LC_whatis.html

Go Ahead – Take a Bite!

(This article appeared in the March, 2011 issue of A Healthy You.)

When it comes to increased health, it’s not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths.

We eat while distracted (working, reading, talking & watching television) and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many adults have digestive problems.

It’s a pleasure to watch a child eat his favorite food. He savors every bite! His only focus at the moment is to eat. We can all learn from our children. Slow down! Enjoy every morsel! There are many great reasons to slow down and chew your food:

Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets.
Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
More chewing produces more endorphins, the brain chemicals responsible for creating good feelings.
It’s also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.

The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel. Try eating without the TV, computer, Blackberry, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing. This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day – why not learn to savor and enjoy it?

It’s About Life

February 23, 2011

It’s About Life

This post is dedicated to a wonderful young man named Kashief Cross, who was taken from this world much too soon. Kashief and his friend Eric died as a result of a tragic accident which occurred at approximately 4:30 a.m. on Sunday, February 13th. The cause of the accident has not been determined. Kashief, you were an inspiration to those of us who knew you and were blessed to have you in our lives. You are dearly loved.

We all do it. We get so busy with living that we forget to stop when we get tired to allow our bodies time to rest. We try to fill every moment with activity. In my case, my husband tells me that I always cram too much into my day. Maybe so. I do seem to want to do everything at once!!!! It’s often difficult to put an activity off till later.

Please. Let’s make a commitment to ourselves. Let’s make a commitment to our loved ones. When we are tired we need to stop and rest.

Did you know that:

sleep deprivation increases the risk for diabetes and heart attacks
there is an increase in obesity due to lack of sleep
lack of sleep increases the risk for breast cancer and hypertension

Our children are inheriting our bad habits. Teenagers, who need between 9-9.5 hours of sleep per night, often have a difficult time getting enough rest. Sometimes our kids are so busy with sports and other extra-curricular activities and they still wake up at the crack of dawn.Teenagers and young adults also often have difficulty falling asleep at night. They experience changes in their sleep patterns as a result of the changes which are occurring in their growing bodies.

My experience has shown that when teenagers get adequate sleep, their behavior improves dramatically. They are less anxious and moody and they perform better at school and sports. Every parent worries about their kid’s driving performance. How many young people do you know that have been killed or severely injured in a car accident which could have been avoided?

According to the Texas Transportation Institute (TTI), “The vast majority of these crashes are attributable to a combination of driver inexperience, coupled with one or more of the five major risks facing teen drivers (driving at night, distractions such as cell phones and other young passengers, speeding, not using seat belts, and drinking and driving).” Approximately 20% of road deaths are believed to be caused by sleep deprivation and approximately half of these deaths are of kids between 16 and 25.

In Texas, there is a wonderful program available for teens called Teens in the Driver Seat. Since the program’s inception, “the teen driver fatal crash rate has dropped faster and more steadily in Texas than in any other state.” If you have a teenager at home, please encourage him/her to participate in this program. It’s a wonderful peer-to-peer program that is 100% managed by the teens themselves. I will make myself available to help any teenager who wants to get this program started by helping them connect with the wonderful folks at TTI.

It’s about Life. Please stop and think. If you’re tired, REST.

Sources for this story:

http://www.naturalnews.com/024490_sleep_teenagers_deprivation.html

http://tti.tamu.edu/group/cts/groups/teens-in-the-driver-seat/

Food Focus: Beans

February 8, 2011

Food Focus: Beans

(This article appeared in the February, 2011 issue of A Healthy You.)

Beans. They are good for the heart. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance:
Beans, or legumes, which include peas and lentils, are an excellent source of plant-based protein. They offer a highly usable, highly absorbable source of calcium for the body. A very inexpensive source of high nutrition, beans can be rich, delicious and satisfying

Lack Sexual Energy?

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Worried about gas?

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

Food Focus: Chocolate

February 8, 2011

Food Focus: Chocolate

Ahhh! Chocolate!

The thought of it can bring up certain emotions. Chocolate has been associated with love for generations. Almost everyone I know loves chocolate! Many of us have even been known to crave the stuff. But did you know that chocolate has many amazing health benefits?

Cacao is high in iron, calcium, potassium, vitamins A, B, C & D and are known to provide protection against some common chronic ailments such as heart disease, blood pressure and cancer.
Chocolate comes in many varieties: white, dark, creamy, bitter or sweet. Chocolate is a food which originates from the seed of the cacao tree, which is quite bitter in its natural form.
Cacao was used by ancient civilizations, such as the Mayans and Aztecs, to create a chocolate drink which they believed was a divine food. Other parts of the cacao plant were also used for medicinal purposes. Its’ flowers were used to treat fatigue and a cacao paste was used to treat poor appetite.
Chocolate increases the amount of serotonin in the body, which can explain the feelings of pleasure and cravings associated with it.

Although chocolate has a bad reputation, it is due largely to modern commercial preparation process and manufacturing, which often adds a tremendous amount of fat and sugar, as well as preservatives to the chocolate.

According to David Wolfe, Cacao (Raw Chocolate) is one of the top 10 Superfoods and is “the highest antioxidant food on the planet, the #1 source of magnesium, iron, chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide (“bliss chemical”). Raw Chocolate balances brain chemistry, builds strong bones, is a natural aphrodisiac, elevates your mood and energy.” PEA is short for Phenylethylamine HCl, which has been called the “love drug” since it is known to stimulate the transmission of both dopamine and norepinephrine.

Today, there are sources of organic and raw chocolate available. A small amount of chocolate, with a high cacao content can be an incredible part of your life – in moderation of course! Remember that nutritional success is bio-individual. Everyone has different requirements for a healthy, balanced diet.

Food Feeds the Soul

February 8, 2011

Food Feeds the Soul

Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, life cycle events, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has grounding and nurturing effects that go far beyond the food’s biochemical make-up.

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.

Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food – and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.

What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love? The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.

Prescription Drugs – at what cost?

February 1, 2011

Prescription Drugs – at what cost?

When someone begins to take a statin drug, he/she will probably take the medication for LIFE. Imagine the economic implications associated with this – for both the patient and the pharmaceutical companies. I’ll give you a personal example:

My husband’s endocrinologist has been trying to persuade him to take a statin drug for years (see previous post). In lieu of a statin, we walked out of his office with a prescription for Niaspan (extended-release niacin tablets).

Before we left his office, the doctor kindly gave us a few samples and an expired offer from Abbott Laboratories containing a card that allows us to obtain the drug for $5/month (certain conditions apply, i.e., if my husband registers to an educational program that supplies him with their product literature). The doctor suggested that we call Abbot laboratories and ask them if they would honor the offer, so we called the company. They agreed to send us a new card in a few weeks. In the meantime, we took the prescription to the pharmacy and were astounded when our co-payment (after insurance) was $70.01. We inquired as to the retail price of the drug and were told that the retail price was $75.99.

As it happens, consumers now may not be able to shop around for the best prices for medications because the pharmacist doesn’t have any idea what the co-payment amount is until AFTER they have filed the claim with the insurance company. By that time, the prescription has been filled. To provide you with a cost comparison, a pharmaceutical grade, non-prescription, sustained release Niacin retails for approximately $11. I know there is a difference between extended release and sustained release, but it shouldn’t be so much that the cost would increase sevenfold.This is for a vitamin, for goodness’ sake!

I called our insurance company to find out about the co-payment amount and was told that the actual co-payment for the prescription is really ONLY $50, but since we had not yet met our yearly deductible amount, our cost was $70.01. As a consumer, I would have no clear way of understanding this without spending a lot of time on the phone with the insurance company, since there is no itemized statement provided with a breakdown of the costs.

What is the real cost of the drug? Why is Abbott laboratories so eager to give the drug to new patients for the first year at $5/month? Who subsidizes the $5/month offer to new patients? How can consumers be better represented in this process?

Niaspan, at a retail cost of $75.99/month, easily earns the drug manufacturer approximately $900/year per patient. This medication (which is a VITAMIN) is being prescribed to thousands of patients, who will probably have to take the drug for many years (or for life).

So who really wins?

My guess is that the real winner here is the Pharmaceutical Company.

What’s your guess?

Cholesterol – what is “bad”? what is “good”?

January 28, 2011

Cholesterol – what is “bad”? what is “good”?

What is cholesterol? Cholesterol is a fatty substance that resembles wax. It is made by the liver and found in every cell in the body.

Do we need cholesterol? Cholesterol is important. Without cholesterol, our bodies would not be able to function. For example, cholesterol is needed by the body’s cells to maintain a healthy wall structure; it produces bile, which is crucial in the digestion process; it produces hormones, which guide and control organ function; and it produces Vitamin D, which is necessary for healthy bones and a strong immune system.

What is the total cholesterol count? The total cholesterol count is the sum of LDL, HDL, TriGlycerides and Lp(a) cholesterol in your blood:

LDL & HDL – Since cholesterol is not dissolved in the blood, it is carried to the various cells by lipo-proteins. There are two kinds of lipo-proteins: low-density (LDL) and high-density (HDL). The LDL cholesterol is the “bad” cholesterol and the HDL cholesterol is the “good”cholesterol. If there is too much LDL in the blood, the lipids, along with other substances in the blood, can slowly build up along the inner surface of the arteries leading to the heart and brain.
Triglycerides – Triglycerides are fats made by the body. High levels of Triglycerides are usually found in people who are overweight, have high blood pressure or diabetes, live a sedentary life, smoke, drink or eat a diet that is high in refined carbohydrates. According to the American Heart Association, “Triglycerides are the chemical form in which most fat exists in food as well as in the body.”
Lp(a) cholesterol – Lp(a) is short for Lipo-protein (a), which is a low-density lipo-protein that is usually an inherited factor but may be found in people with kidney disease.

What are the target levels for HDL cholesterol?

According to the Mayo Clinic, the MINIMUM target for HDL cholesterol is 60mg/dl (milligrams (mg) of cholesterol per deciliter (dL) of blood).

What increases HDL levels?

increased physical activity
weight loss
healthy fats, whole grains, nuts
Omega-3 fatty acids (found in fatty fish, fish oil supplements, flaxseeds and flaxseed oil)

References:

www.amearicanheart.org

http://www.mayoclinic.com/health/hdl-cholesterol/CL00030

Why it’s important to question your doctor

January 25, 2011

Why it’s important to question your doctor

Over the past several years, my husband has been under the care of an endocrinologist for the treatment of diabetes. My husband’s overall cholesterol level is good, but his LDL/HDL ratio is not, so at almost every visit, the Dr. has tried to sway him to utilize a statin medication.

What is a statin?
Statins are usually used to lower cholesterol.They work by blocking the body’s ability to produce cholesterol and by helping your body reabsorb plaque that has built up on the artery walls, hopefully preventing additional blockage in the artery and thus preventing heart attacks. However, the use of statins does not come without side effects, which may include depression, muscle pain and weakness, neuropathy, heart failure, dizziness, cognitive impairment, cancer, pancreatitis and liver damage). According to the National Health Alliance, “a recent study shows that the statin drug simvastatin, which the government is advocating we take to lower cholesterol levels, actually weakens our immune system and makes it difficult to fight off bacterial infections.” and that high cholesterol actually protects us against infection!

Now, getting back to my story:

At our first visit, we questioned the Dr. at length about the source of the clinical studies on which he based his recommendation, we felt that the potential risks involved by far outweighed the KNOWN benefits of the drug for a man his age. At almost every visit, my husband listened to the recommendation for a statin drug, but walked away without taking the Rx. A few months ago, my husband was seen by a Nurse Practitioner (NP) instead of by the Doctor. The NP was very patient in answering all of our questions. We asked her about the use of Red Yeast Rice or Niacin in lieu of a statin. She said that she has seen positive results from both and suggested that he try the Red Yeast Rice first and if that did not help, that he try the Niacin.

Last month, the Dr. was still recommending the use of a statin medication. We asked him if it would not be wise for my husband to try Niacin instead, as we had previously discussed with the NP, and he looked at the latest lab results before answering. I must say that I was quite surprised at his response:

He said that he usually prescribes statins to his diabetic patients because it is believed that the statins reduce the risk of coronary disease. However, in my husband’s case, the statins wouldn’t work. In fact, Niacin would be a better option.

He further explained that the reason he recommends niacin instead of a statin is because, in his case the bad cholesterol is fine but the good cholesterol is low. So why did he not recommend niacin earlier?

What if we had never asked?

By the way, when someone begins to take a statin, he/she will probably take the medication for LIFE. Imagine the economic implications associated with this – for both the patient and the pharmaceutical companies. More about this later…

Sources:

http://www.mayoclinic.com/health/statins/CL00010
http://www.westonaprice.org/modern-diseases/cardiovascular-disease/581-dangers-of-statin-drugs.html
http://www.anh-usa.org/statin-drugs-open-us-up-to-foodborne-illnesses/

*Note – My husband has graciously given me permission to write about him on this very important topic.

Recipe:Mighty Miso Soup

January 8, 2011

Recipe: Mighty Miso Soup

(This recipe appeared in the January, 2011 issue of A Healthy You).

Prep Time: 5-10 minutes

Cooking Time: 10-15 minutes

Yield: 4-5 servings

Ingredients:

4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened 1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons barley miso
2 scallions, finely chopped

Directions:

Chop soaked wakame. Discard soaking water or use on houseplants for boost of minerals.
Place water and wakame in a soup pot and bring to a boil.
Add root vegetables first and simmer gently for 5 minutes or until tender.
Add leafy vegetables and simmer for 2-3 minutes.
Remove about 1/2 cup of liquid from pot and dissolve miso into it.
Return it to the pot.
Reduce heat to very low; do not boil or simmer miso broth.
Allow soup to cook 2-3 minutes.
Garnish with scallions and serve.

Variations:

Add cooked grains at the start of making the soup. They will become nice and soft.
Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
Add cubed tofu toward the end.
Add bean sprouts toward the end.

Notes*:

Any combination of vegetables can be used in miso soup. Here are some classic combinations:
onion-daikon: cleansing
onion-carrot-shiitake
mushroom-kale: mildly sweet
onion-winter squash-cabbage:great in wintertime
leek-corn-broccoli: great in summertime
Season with 1/2 teaspoon ginger juice for an interesting twist.

*If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Food Focus: Sea Vegetables

January 8, 2011

Food Focus: Sea Vegetables

Sea Vegetables

(This article appeared in the January, 2011 issue of A Healthy You).

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs.

The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails.
Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body.

Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

New Year, New You

January 8, 2011

New Year, New You

A lot of people begin the New Year by making resolutions.

We’ve all been there.We take a vow to lose weight, exercise more or spend more time with our family. We start the year with great intentions, but then we quickly relapse into old habits.

Why is it so hard to stick to those New Year’s resolutions? Here are some ways you can make your intentions a reality this year:

Write down your intentions and keep them in a visible place, like taped to your bedroom mirror or the dashboard of your car.
Get to the source of whatever is keeping you in a rut. Are you in a stressful relationship that causes you to eat a pint of Ben & Jerry’s every night? Are you stressed at your job and feel too tired to exercise after work? If you don’t tackle the root of the behavior, it will be much harder to accomplish your goal.
Be clear about what your life would look like once you achieve your goal. If you resolve to go to the gym more, how will this benefit you? Get connected to the result of your action, and you will be more likely to stick with your plan.
Share your resolutions with friends and family. Hold each other accountable for achieving your goals. If you want to go to the gym more, have a friend call you two or three times a week to check on you or invite them to join you.
Reward yourself with every little accomplishment. If your intention is to lose weight and you lose 1 pound a week, pamper yourself with a massage.

Big changes do not require big leaps. Permanent change is more likely to happen gradually than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Happy New Year!

Health Care System Transformation

December 18, 2010

Health Care System Transformation

This morning, I participated in an online forum sponsored by the Robert Wood Johnson Foundation on how to transform the Health Care system. I suggested the following:

1. Place a cap on malpractice awards
2. Eliminate conflict of interest at FDA (no funding should ever be accepted from pharmaceuticals)
3. Make it illegal for physicians and members of congress to accept anything (trips, training, money, etc…) from pharmaceuticals.
4. No more direct marketing to the consumer by pharmaceuticals (TV, magazines, etc…)
5. Have a public advisory board review the powers of the FDA and the drug approval process.
6. All medical providers should have their fee schedule posted prior to service being provided (the cost should not depend on whether patient is insured or not).

I also stated that the current system does not provide treatment to patients in a manner that is respectful to the patient. The human body is not just a group of organs. The human body is a complex system of organs that work together in an amazing way.

Many of us have lost trust in physicians because we have been prescribed treatments which do not consider the root cause of dis-ease, just provide treatment for manifested symptoms. In my humble opinion, treating the symptom without understanding the root cause could add more layers of complexity to the illness- side effects, masking of symptoms, etc…

If we are serious about improving WELLNESS in our society, our Health Care System should provide an INTEGRATIVE approach towards WELLNESS, which MUST include nutrition and nourishment education to our clients.

Recipe- Spinach Squares

December 9, 2010

Recipe- Spinach Squares

This is one of my family’s favorite dishes. Leftovers don’t last long!

INGREDIENTS

1 lb. organic baby spinach (Approx.)
1 dozen eggs (Approx.) Use free range, organic eggs whenever possible
the largest onion you can find
olive oil for sautéing the onions
sea salt and pepper (to taste)
toasted sesame seeds on top to garnish.

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.
Sauté the onion until caramelized.
While the onions are sautéing, chop the spinach and place in a mixing bowl.
Beat the eggs in a separate mixing bowl.
Add the caramelized onions to the spinach and mix well.
Add sea salt and pepper (to taste) and mix well.
Add beaten eggs and mix well. The mixture should have enough of the egg mixture to cover the spinach mixture. At this point, you might need to add additional egg. Another option would be to add the spinach mixture to the egg mixture a little bit at a time while continuing to mix it. This allows you to make sure that the spinach mixture is well covered with egg. Also, make sure to mix it really well.
Pour the mixture into a casserole baking dish.
Bake until the top is golden-brown.
Remove from oven.
Sprinkle toasted sesame seeds on top to garnish.
Cut into squares prior to serving.

Recipe: Sweet Potatoes with Lime and Cilantro

Recipe: Sweet Potatoes with Lime and Cilantro

(This recipe appeared in the December, 2010 issue of A Healthy You).

This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them. Yum, yum, yum!

Difficulty: Easy

Prep time: 10 minutes

Time: 30-40 minutes

Servings: 4

Ingredients

• 4 sweet potatoes

• 1/2 bunch fresh cilantro

• 2-3 limes

• butter or olive oil, salt (optional)

Directions

1.   Wash the sweet potatoes and bake them whole, in their skins, at 375 degrees until tender, about 40 minutes.
2.   Wash and chop cilantro leaves.
3.   When sweet potatoes are done, slit open the skin and place on serving plate.
4.   Season with salt and dots of butter or a sprinkle of oil, if you like, then squeeze fresh lime juice all over, and shower with cilantro leaves.

*Suggestion – Whenever possible, use organic potatoes, cilantro, lime, butter, extra virgin olive oil

Food Focus: Cilantro

Cilantro

(This article appeared in the December, 2010 issue of A Healthy You.)

The leaves of the coriander plant are called Cilantro. It is also known as Chinese Parsley. It is a sweet and fragrant herb that has been used medicinally in many cultures for many years. It is also a very good source of dietary fiber.

Cilantro has been said to be effective in helping to remove mercury, heavy metals & toxic agents from the body. It has been used as a digestive aid, is said to be anti-inflammatory, and is a good source of iron and magnesium. Cilantro has been used to control blood sugar, cholesterol

Food Focus: Sweet Potatoes

Food Focus: Sweet Potatoes

(This article appeared in the December, 2010 issue of A Healthy You.)

Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year.

If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible).

Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them.
They are much higher in nutrients than white potatoes & especially rich in Vitamin A.
Sweet potatoes offer a creamy consistency that is satisfying and soothing.
They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body.
They can increase the quantity of milk in lactating women.
They can lessen cramps and premenstrual symptoms.

Beautiful Body Types

Beautiful Body Types

(This article appeared in the December, 2010 issue of A Healthy You.)

Almost all of us have a distorted image of our body, often due to the importance our culture places on outward appearance and the onslaught of media images of airbrushed models and celebrities.

On a daily basis, we talk to ourselves in ways we would never speak to another. Imagine speaking to a child the way you speak to yourself about your body. It would devastate and squelch a child. It affects you similarly, causing stress and emotional pain in your body, which can make improving your health or losing weight even more difficult.

Think of all the intelligence, creativity and time you spend on improving, altering and judging your appearance. Who would you be and what could you accomplish if your valuable resources weren’t used this way? Constant emphasis on the external makes us discount the great presence and intelligence that is housed by the body. It makes us forget the magic of our internal rhythms and fail to acknowledge the beautiful bodies we have.

The body you have right now is incredible! It never misses a heartbeat, it maintains homeostasis and it miraculously digests whatever you put in it. It is your instrument for expressing your creativity, intelligence and love. By focusing on the 1% you don’t like or wish were different, you may be ignoring the remaining 99% about your body that is beautiful, unique and delightful.

What would your life be like if you were simply at peace with the body you have? You may wish to make your body healthier and stronger, but could you do that out of love and respect for your body instead of the opposite? Could you begin to treat yourself with kindness, to limit the negative self-talk and to reconnect with your inner wisdom?

Take a minute to imagine what that would feel like. It would mean celebrating your body rather than punishing it. It would mean nourishing your body rather than depriving it. It would mean a chance to watch your body flourish when treated with care and respect.

Spiritual PhytoEssencing

November 28, 2010

Spiritual PhytoEssencing

I was introduced to Dr. Bruce Berkowsky in the fall of 2001, while I was in the midst of a very difficult chapter in my life. I was living in South Florida at the time. I was a single parent, working at a very stressful job, in an extremely toxic environment. My health was awful and my spirits were at the lowest level I had ever experienced.

I commented to my friend, Bruce, that I needed to get away. I needed to go somewhere near the mountains. I needed to re-energize. His suggestion was that I travel to La Conner, Washington, where he was attending a class on Spiritual PhytoEssencing, that was being conducted by Dr. Bruce Berkowsky. Without hesitation, I agreed.

I quickly explained to him that I had no interest in attending a workshop during the trip. My intentions were to go “veg” out in nature while I was in Washington State. However, when I met Dr. Berkowsky, who graciously invited me to “listen-in” to the morning’s session, I was hooked. I felt that everything I had been reading, studying, learning and was interested in was wrapped up into one subject matter called “Spiritual PhytoEssencing”.

To quote Dr. Berkowsky, Spiritual PhytoEssencing is: “The use of essential oils for deep soul-spiritual work integrating classical homeopathy, modern physiology, Chinese and herbal medicines, Kabbalah and anthroposophical medicine.”

Since I was a teenager, I had surrounded myself with books on Kabbalah, herbs, reflexology, homeopathy, wellness & health and aromatherapy. The light-switch was now fully turned on.

I attended Dr. Berkowsky’s workshops every year from 2001 until 2006. I incorporated many of the lessons I received during my training, custom blends, lifestyle modifications and many spiritual lessons received into my everyday life. Since that very dark experience in South Florida, my life has changed dramatically and is now filled with light, healthy lifestyle choices and healthy relationships.

While it was necessary for me to take a break from the fulfilling yet intense coursework required for the study of Spiritual PhytoEssencing, the yearning for working with these amazing essential oils stayed deeply rooted within me. I devised a plan of action:

Step 1: Attain additional knowledge on nutrition and healthy lifestyles
Step 2: Obtain my certification as a Health Coach
Step 3: Upon retirement from my full-time job, obtain my Spiritual PhytoEssencing Diploma.

Now that I have completed Steps 1 and 2, I plan to obtain my Spiritual PhytoEssencing Diploma in 2011. WooHoooooo!!!! Let the SPE ride begin!!!!!

Why is Health Coaching important to me?

November 27, 2010

Why is Health Coaching important to me?

I was asked this question as part of my coursework at the Institute for Integrative Nutrition.

Personally, this work will allow me to be myself. I have struggled with the concept of “living in two worlds” for most of my life. My physical reality has been to raise my kids in an environment where I had to work many hours in a non-traditional role. While I loved my career in the Public Works and construction arena, my spiritual self has reached out to nature world for replenishing my body and spirit as a coping mechanism for the reality of a stressful life. I am grateful to have attained recognition and success in my public endeavor, but I yearned for the peace of having balance in my life. Incorporation of my health coaching practice into my life allows me to promote my healthy-lifestyle approach on a public level.

Professionally, my goal is to focus on working with women, and as a result of working with women, affecting the health and well-being of their children. Many professional women that I have worked with struggle with issues that limit their ability to have balance in their life while attaining success in their career of choice. My experience can provide a foundation from which to build a balanced approach towards attaining professional, spiritual, emotional, physical and financial success.

The impact that we have on others is incredible. I have already been blessed with receiving appreciation from acquaintances because I positively impacted their life. At the time, I did not realize the impact that my actions and words would have on them. Many years later, I was confronted in a very powerful way and was told how much they appreciated my help. This is very powerful. Our actions have an effect on others – whether we realize it or not. This is a huge responsibility which I do not take lightly.

Leadership

Leadership

I attended a wonderful workshop last week. The workshop leader was Janice Madariaga. This was the second time that I attended one of her workshops and I was thrilled to see her there!!. Janice encouraged us to find an “Aha!” moment every day, and read or listen to at least one inspirational book every week.
During the workshop, Janice mentioned another workshop leader named Coach Joe Gilliam, who recently passed away. Anybody that has been blessed with the opportunity to attend one of Coach Joe’s workshops will probably tell you that Coach Joe was not a man to mince words. He sometimes sounded harsh- but he always spoke respectfully.

What I learned from Coach Joe: Leaders are always on call. If we see something wrong, we must try to correct it. He urged us to seek time everyday to fill our heads with positive thoughts. He urged us to constantly respond to life with the words “Excellent and Exceptional”.

I watched this man in amazement. He was extremely animated and he interspersed personal stories into his workshop. He taught us that we don’t always have to separate our personal selves from our professional selves – his love for his wife and pride in his family shone through every story and example. His priorities were clearly stated with every word he uttered.

What I learned from Janice: Allow yourself the freedom to write down your “Aha” moments. Also, to read at least one inspirational book or listen to an inspirational audio book per week. She said that “we only have to give what we put inside”.

Coach Joe used an example of a supervisor that allowed friendship with his employees to get in the way of making good decisions. The supervisor in the example was afraid that his employees would no longer like him. He urged this supervisor to post a sign in his office: I am here to lead, not to be liked. Yes, this sounds tough. But, we have all seen instances in the workplace of situations where friendship outside the workplace influences how employees are treated at the job site. The negative ramifications to employee morale are huge!!!!

As we accept the role of leader, we also accept the responsibility associated with the role. Coach Joe, you touched many lives and influenced a lot of leaders. You will be missed!

Avocado Dip

Avocado Dip

(This recipe appeared in the November, 2010 issue of A Healthy You)

Prep Time: 3 minutes

Yield: 1 cup

Ingredients:

1 large peeled and pitted avocado
2/3 cup plain yogurt, goat yogurt or soy yogurt
1 diced tomato
dash or two of cayenne pepper
sea salt
black pepper

Directions:

Mash avocado with a fork until very smooth.
Add yogurt, tomato, cayenne.
Blend until smooth. This may be done in a food processor, in a blender or with a fork.
Add sea salt and fresh black pepper to taste.
Serve chilled with mixed raw vegetables.

Note: Best made a maximum of 1hour before serving.

Savory Tahini Sauce

Savory Tahini Sauce

(This recipe appeared in the November, 2010 issue of A Healthy You.)

Prep time: 5 minutes

Yield: 1 cup

Ingredients:

1/2 cup tahini
1/4 cup water
3 tablespoons lemon juice
2 tablespoons tamari
2 tablespoons maple syrup
1-2 cloves of garlic
minced pinch of cayenne (to your taste)

Directions:

In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!
Add remaining ingredients and whisk until combined.
Adjust flavors to your taste.
Add additional water if you want it thinner.
Serve over grains and greens.

Note: Tahini sauce keeps refrigerated for up to one week.

Food Focus: Oils & Fats