I have witnessed a disturbing new trend lately–among friends and among family–bottled water. What’s the problem you may ask–haven’t we all been taught to ditch the soda for good old h20 if we want to be healthier? And isn’t bottle water better for you than tap water? No No and No. And while we are all jumping on the bottled water band wagon (sales are increasing 7 percent a year) our health, environment and communities are all suffering. Read more…
photo credit: How can I recycle this
Oraibi, Arizona, June 8, 2000
What are you doing?
What are your relationships?
Are you in right relation?
Where is your water?
Know your garden.
It is time to speak your Truth.
Create your community.
Be good to each other.
And do not look outside yourself for the leader.”
Then he clasped his hands together, smiled, and said, “This could be a good time!”
“There is a river flowing now very fast. It is so great and swift that there are those who will be afraid. They will try to hold on to the shore. They will feel they are torn apart and will suffer greatly.
“Know the river has its destination. The elders say we must let go of the shore, push off into the middle of the river, keep our eyes open, and our heads above water. And I say, see who is in there with you and celebrate. At this time in history, we are to take nothing personally, Least of all ourselves. For the moment that we do, our spiritual growth and journey comes to a halt.
“The time for the lone wolf is over. Gather yourselves! Banish the word struggle from your attitude and your vocabulary. All that we do now must be done in a sacred manner and in celebration.
“We are the ones we’ve been waiting for.”
Although I’m not a fan of low-fat milk or GMO corn, this Georgia school is absolutely headed in the right direction with its ban on sugar. Test scores and fitness are up and behavior problems are down. Kudos to the school administration, and file this one under “duh”…
A few days ago I evoked sugary, gooey, frosting-topped childhood memories in a post about sugar. Today we’ll explore the connection between sugar and emotion.
FIRST ONE’S FREE
Sugar is a drug.
That’s right. I said it.
You might be laughing. It’s sold everywhere, it’s associated with celebrations and feel-good times, it’s a fun indulgence, it comes in pretty colors like pink and blue. Well…so does alcohol. Another very sugary substance, in fact.
A drug is defined as “any absorbed substance that changes or enhances any physical or psychological function in the bodyâ€. As a culture, we’ve tended to sort drugs into categories of “good” (prescription drugs, for instance) and “bad”. Sugar’s got this – well – sugary sweet reputation, but after reading my last post on its harmful effects on the body, you may begin to question whether it actually falls under the category of “good” after all.
And there’s no question as to whether sugar alters mood. We’ve all witnessed or experienced first-hand how cake can temporarily satiate loneliness, how Gummy bears can trigger a hyperactive frenzy, or how a dish of ice cream can produce a blood sugar crash that causes grouchiness and depression.
Just as with any other addictive substance, some of us are more susceptible than others. I know plenty of people who enjoy trying a special mousse or pie occasionally, but don’t have an intense commitment to it. I also know people, myself included, who “cannot have just one”. They do not see the point in eating sugar unless they are eating large quantities of it. Each day they plan when they are going to have it. They crave it and feel panicked or cranky if access is somehow denied or thwarted. It’s a special part of their day, and they become excited in anticipation. They’ve had periods where they’ve tried to stop, and they may have even experienced withdrawal symptoms – headache, nausea, irritability. Perhaps they hide their consumption because they’re embarrassed. This is addiction.
COMFORT FOOD?
photo credit: foundphotoslj
There are many perspectives on the etiology of addiction. Some say it’s all genetics, some say it’s environment, some argue poor nutrition. In my experience it’s usually a combination of the three. But regardless of how it begins, sugar, like any addiction, ultimately works as an emotion suppressant. You do it to avoid feeling what you don’t want to feel. Ironically, it only becomes a vicious cycle, since after an initial high, the sugar intake tends to compound the feelings that you’re running from in the first place.
“I’m lonely”. Ah, that classic image of the lonely woman on the couch in front of the television, drowning her sorrows in a pint of Ben and Jerry’s (and for some reason it does always seems to be Ben and Jerry’s…those merry pranksters from VT seem to have a monopoly on this one). In this case, the image is pervasive because it’s true. Many of us can relate to soothing ourselves with sugar. It’s our friend. It won’t leave us. The problem is that it does. When you look into the abyss (of the empty container), the abyss looks back at you. Your spoon scrapes up the last melted bits, and you’re alone. And you have used the ice cream as a wedge between yourself and your feelings, yourself and the world. You’re even more convinced now that you will remain lonely and alone because you are slowly turning into a monstrous ice cream whale. And this thought prompts you to get up and look in the cabinet for those peanut butter cookies. The cycle continues.
Some other reasons people use sugar…
“I’m angry”. In our culture, unless you are getting paid millions per year to beat people up professionally, it is unacceptable to show anger. Some of us use sugar to knock ourselves out so we won’t knock someone else out. But it shuts us up. What happens when you keep telling someone to shut up? They get angrier…and angrier….and they need more and more sugar to shut themselves down. What would happen if you started admitting some things, like “I can’t stand my career”? “I hate my partner”? “I’m overwhelmed, I have too much too do and no one is helping me”? You might actually have to take a look at your situation and make some changes. And that’s scary. Which brings me to…
“I’m scared”. In our culture, we prize stress. Worked 70 hours this week and fit in a 10k run every day? Great, you get to brag about it. Got world-famous clients screaming at you on the phone? How tough you must be. Actually, how terrified you must be. Stress is a form of anxiety, which is, essentially, fear, and it is not a natural state for us. Our cortisol shoots up, then our blood sugar follows. When it plummets, we want to eat – and fast – and sugar, preferably. Keeps us running, keeps us going (caffeine does the same, incidentally). The sugar spikes our blood sugar, and creates another crash, and we take more sugar, can’t stop, can’t slow down…What happens when we crash?
“I’m ashamed”. Once again, in our culture, many of us wear the cloak of shame. There are multiple ways we are told every day that we’re not good enough. There are two approaches to dealing with this. One is to cave in to these voices, to take on the belief that our body is wrong, our voice is wrong, our personality is wrong, our life is wrong. We are flawed. Since we aren’t addressing the shame directly, we medicate…and sugar can step in here to shut those voices down and make us feel loveable again, if only temporarily. But another approach to dealing with this is to fight back against those voices. It’s harder and it takes more strength.
Recognize yourself in any of these scenarios? Reducing or eliminating sugar from your life may be something you might want to explore. Stay tuned for my post on natural sweeteners, which can help to transition away from “the other white powder”.
Okay, so call me vain but one of the main reasons why I try to eat well and exercise–in addition to the fact that I like to be healthy, happy, and energetic–is because I care about lookin’ good. Don’t we all? And yet for all of the good I do myself with whole healthy foods, meditation, yoga, exercise, and medicinal herbs I realize that every day I slather my scalp, face, and body with toxic chemicals that cause cancer, immunotoxicity, allergies, and possible birth defects. Today I found cosmeticdatabase.com, a great website where you can type in the names of hair and skin products and they will tell you what dangerous chemicals are present and give you suggestions for safe shampoos, moisturizers, deodorants and such. Or keep a small list in your bag so that when you are shopping you know what to look out for–here is a list of common chemicals in our beauty products that are toxic to us:
Fragrances. Each fragrance can have up to 600 different ingredients which are not required to be listed on the label. Even if you’re not sensitive to fragrances, it’s wise to avoid them because they often have hazardous ingredients and there’s no way of knowing if they do.
Preservatives. Many preservatives contain or release formaldehyde which is a carcinogen, neurotoxin, irritant and sensitizer. These include DMDM hydantoin, Imidazolidinyl urea, Diazolidinyl urea, quaternium 15, sodium hydroxymethylglycinate and bronopol (2-bromo-2-nitropropane-1,3-diol). Other preservatives that may also cause reactions include the parabens, methylchloroisothiazolinone and methylisothiazolinone.
Talc. It may contain carcinogenic contaminants and products containing talc, including baby powder, should never be used on babies and children.
Artificial colors. Many of them cause cancer. Most of the D&C and FD&C colors are derived form coal tar, a known cancer-causing agent. 
Silica. By itself, silica is not harmful, but it’s often contaminated with crystalline silica which causes cancer. Manufacturers are not required to list contaminants so you’ll never see it on the label.
How big of a threat are contaminants to you and your family? From 1978 to 1980, the FDA analyzed 300 cosmetic samples for carcinogenic contamination. Forty percent of the samples analyzed contained carcinogens. Things actually got worse the next time they analyzed cosmetic samples. In 1991-92, they found that 65% of the cosmetic products sampled contained carcinogenic contaminants. More Recently, in 2004, the Environmental Working Group evaluated the ingredients in 7,500 personal care products for safety. They found that “nearly 70% of all products contain ingredients that can be contaminated with impurities linked to cancer and other health problems.”
Polysorbate 60 or 80, polyoxyethylene, polyethylene, polyethylene glycol, PEG, anything ending in “-eth,†such as sodium laureth sulfate. These ingredients may be contaminated with cancer-causing 1,4-dioxane, which is easily absorbed through the skin. Again, manufacturers are not required to tell you about the contaminants.
Diethanolamine (DEA) and triethanolamine (TEA). These two ingredients are found in many cosmetic and personal care products. Even though they don’t cause cancer by themselves you should avoid all products that contain them because DEA and TEA can react with nitrites to form nitrosamines which can cause cancer. The tricky thing is that nitrites can be present as a contaminant and not listed on the label. So there’s no way of knowing whether or not a product with DEA or TEA ingredients is contaminated with the cancer-causing nitrosamines.
Propylene glycol and sodium lauryl sulfate. These are common ingredients in shampoos and they’re both toxic. Propylene glycol is a skin irritant which causes kidney and liver damage. Sodium laurel sulfate causes genetic damage.
Steering toward ‘organic’ or ‘natural’ beauty products is no guarantee of safety–many of these are contaminated as well. It definitely pays to do the research–some conscious companies have signed a pledge not to use any carcinogenic ingredients in their products. A list of these companies can be found on Cosmetic Database, along with companies that do not test on animals.
Alternatively, making your own beauty products can be the perfect answer to the dillemma of what to use–many are cheap, nourishing, easy to whip up and good for the skin, hair, and environment. Everyday ingredients such as avocados, nuts, oatmeal, honey, kale, blueberries, mangoes, green tea, bananas, and eggs are all useful and wonderful natural beauty ingredients.
All Natural Beauty has a great website chock full of recipes and local Boulder herbalist Brigitte Mars has a wonderful book Beauty by Nature about creating the most radiant you naturally, inside and out.
photo credit: flikr
Why do we love bacon so much? Well, we’re hardwired to crave fat. And bacon’s dripping in it. Fat, of course, carries the flavor – in this case, a smoky, salty essence that is for many of us irresistible. Another aspect of the taste of bacon is due to the Maillard reaction – when heated, the denatured proteins in the bacon interact with sugar and caramelize, turning brown. It’s the same process that occurs when you pop your bread into the toaster oven. And it smells sooo good.
In Kansas City a couple of guys have taken their love of bacon to the extreme. With 5,000 calories and 500 grams of fat, it’s the perfect afternoon snack for professional athletes. Or prepare it for someone you’d like to put in a coma.
If a roll of bacon and sausage is a little too racy for you, why not try a bacon chocolate cupcake? Capitalizing upon the popularity of the Bacon and Chocolate Vosges bar, Kim Boos and Brian Wood of Tee and Cakes in Boulder, CO have created a sweet and salty masterpiece that’s only available on Saturdays.
Taking a page from the “comfort food as haute cuisine” trend that’s been sweeping the nation for several years now, the Royal Bacon Society offers wine and bacon pairings. I’m more of a pack-of-Applewood and a Bloody Mary woman myself, but hey, if you’ve got $150 to drop on this I’m sure it’s quite an experience.
As a holistic nutritionist committed to traditional eating, I can’t hate on the bacon. In moderate amounts it’s fine, and it adds a lovely flavor to stews. Just purchase the best quality you can afford – at the very least, nitrate, hormone and antibiotic free.
A Kiwi Tuatara becomes a father at age 111. No Viagra involved: this reptile had surgery to remove a tumor from his genital area, and became much more frolicsome thereafter.
Perhaps the best quote from the story:
“A male Tuatara takes 70 years to fully mature but reaches sexual maturity about age 20.”
Sound like anyone you might know?
photo credit: mauren veras
“Just a spoonful of sugar helps the medicine go down…in the most delightful way.” –Mary Poppins
Do you have childhood memories of crying over some fourth grade trauma, then taking refuge in the gooey, glossy cupcakes from the local bakery?
Do you remember being rewarded for good behavior at the bank with a lollipop, or reveling in the scent of freshly baked brownies as you walked in the door from school?
What about digging through a pint of cookie dough ice cream to locate the best chunks? Lemonade on hot summer days? Cotton candy at fairs? Milk Duds at the movies, candy hearts on Valentine’s Day, cake at birthday parties, pancakes at sleepover breakfasts…
And now that I’ve got you drooling, allow me to introduce John Yudkin MD, Ph.D., F.R.C.P., F.R.S.C., F.I. Biol., Prof of Nutrition at London University:
“If only a small fraction of what is already known about the effects of sugar were to be revealed in relation to any other material used as a food additive, that material would promptly be banned.”
I evoke these youthful reminiscences to illustrate how interwoven childhood is with sugar. From the get go, we’re assaulted with one of the most noxious substances that has ever been introduced into our food supply. We’re taught to associate it with comfort, appreciation, joy…but it’s actually rotting our insides.
Have you ever considered the fact that almost all of the degenerative diseases that plague us today were practically nonexistent just 200 years ago? Without a doubt, the biggest change in our diets has been our sugar consumption. Yes, sugar, also known as sucrose, brown sugar, corn sweeteners, high fructose corn syrup, dextrose, glucose, lactose and maltose. The average American eats 152 pounds of sugar per year!
Sugar is a refined food. It contains no nutrients; it’s pure starch. Its digestion takes such a toll on the body that in order to neutralize its effect, calcium, potassium, and magnesium are leached from the bones and sent out into the bloodstream. This results in a brittle, weak skeletal system. Osteoperosis, anyone?
The valiant liver, purifier of blood, stores sugar as a toxin to prevent it from reaching other areas of the body. Eventually, though, it gets overloaded. A daily intake of sugar has been known to cause the liver to expand like a balloon. At this point the overflow sugar begins to float throughout the bloodstream and is stored in the body as fat. It’s also absorbed by other organs such as the heart and kidneys, and it predictably slows them down, clogging them with fat. Eventually the entire body is affected and the immune system is drastically compromised. Multiple studies and unfortunate events have actually demonstrated that subsisting on sugar and water is actually worse than subsisting on water alone, and will probably kill you.
Sorry to be so gloom and doom. But it’s true, and many people just aren’t aware of it. There have been countless studies documenting the impact of sugar on an individual’s health. You’ve probably heard sugar causes dental decay, gum disease and obesity. Did you also know it causes hyperactivity, depression, anxiety, dizziness and migranes…weakened eyesight, premature aging, cataracts, emphysema, autoimmune diseases, cardiovascular disease….ok, I’ll stop for now and just link you to a list of ways sugar can impact your health.
“I give you bitter pills in sugar coating. The pills are harmless: the poison is in the sugar.” –Stanislaw Jerzy Lec
Unfortunately, various villanous industries seeking to capitalize upon sugar’s weight-gaining effects have released a flood of artificial sweeteners into the market. But beware! These are just as toxic. Here’s a quick rundown on a few of our most notorious figures of the shadowy saccharin underworld:
ASPARTAME given to animals in low doses results in lymphomas, leukemia, and brain tumors. When metabolized by the body, its by-products include methyl alcohol, aspartic acid, and formaldehyde. Methyl alcohol is knoown to cause blindness; formaldehyde, used as a wood preservative and to preserve laboratory specimens, is lethal in large doses; aspartic acid excites brain cells and disrupts neural function – contributing to hyperactivity, emotional stress, behavior changes and loss of focus. Check out this youtube video documenting the fascinating link between the some-say-toxic Donald Rumsfeld and Aspartame….
SUCRALOSE, AKA SPLENDA is made from normal sugar which has been chlorinated, producing a host of chlorine byproducts that contribute to the pollution of our waterways. These chemicals work their way up the food chain and into our bodies – and they stay there, lodged in fat cells. Dioxins contribute to cancers, hormone imbalance, birth defects, and infertility, and they suppress the immune system. Research on sucralose in animal studies has shown effects including: shrinking of the thymus gland, enlarged liver and kidneys, reduced growth rate, decreased red blood cell count (anemia), extension of pregnancy period, birth defects and atrophy of lymph follicles.
SACCHARIN, AKA SWEET’N'LOW appeared on the US FDA’s carcinogen list from 1998 to 2000. Like the others, it’s synthetically made. It appears in only one place in nature – as a component in coal tar.
photo credit: kevindooley
Great. I’ve knocked out all your options for decadent desserts. Or have I? Tomorrow, we’ll address the emotional aspects of sugar addiction, and explore some natural alternatives that are just as sweet as the artificials – and much better for you.
photo credit: Peat Bakke
Before the invention of electricity, people got an average of ten hours a sleep a night. Fast forward a hundred years and the average in the United States is less than seven. Add to lack of sleep an increase in environmental chemicals, stress, poor nutrition, depression, lack of exercise, and the rise of chronic illness and it is no wonder so many of us suffer from fatigue. Fatigue is a serious issue, a warning that you are stressing your body. It leaves you more vulnerable to diseases of all kinds. It can be tempting to try to fight fatigue with stimulants such as caffeine or sugar but these compromise the immune system, stress the adrenals, and in the end leave you more susceptible to fatigue. Instead there are herbal remedies that fight fatigue while supporting the body:
Siberian Ginseng /Chinese Ginseng:
Siberian ginseng is a traditional, tried-and true fatigue buster that is safe for long-term use in most people. World-wide studies have shown that Siberian ginseng improves performance in most activities under stressful conditions. It also reduces viral infections. Chinese ginseng has similar properties to Siberian ginseng but is generally more potent and used for shorter periods of time. Ginseng is best used in capsule or tincture form and it is imperative to get a high-quality organic product to ensure optimum potency.
Licorice:
Licorice is an adrenal tonic and increases energy. It also has anti-inflammatory and antiviral properties. It adds a pleasant taste to tea blends and can also be taken in tincture form. Typical dosage: 1 to 3 cups of tea per day (steep 1 to 2 teaspoons of dried root in 1 cup of hot water for 10 to 15 minutes); or 1/8 to 1/2 teaspoon of tincture three times per day. Caution: Do not take internally for more than six weeks. Do not use if you’re pregnant or have high blood pressure, heart or liver disease, diabetes, or severe kidney disease.
Schisandra:
this mild adaptogen, or tonic herb, is also thought to support the health of the lungs and kidneys. Practitioners of Traditional Chinese Medicine feel it helps maintain energy and strengthen tissue. It has a subtle calming effect, improves sleep, balances blood sugar, is good for the liver, and may increase memory. Typical dosage: 3 cups of tea per day (steep 1 teaspoon of dried fruit in 1 cup of hot water for 10 to 15 minutes); or 1/8 to 1/2 teaspoon of tincture three times per day.
Reishi:
One of the most important herbs in Traditional Chinese Medicine, reishi increases energy and supports the immune system, especially the lungs. Reishi has a calming but not sedative effect on the body and improves sleep. Take it in capsule form or powdered and cut with water for a daily tonic tea.
Astragalus:
Another traditional energy tonic, astragalus strengthens the immune system and is good for both digestion and lung function. Sometimes this root is available in bulk in health food stores; long and flat it looks like a tongue depressor. These sticks can be added to soups, stews, rice, or any food that simmers foe at least 30 minutes. When cooking is complete, remove the wilted stick and discard. The medicine has gone into your food! Astragalus has a neutral, somewhat pleasant taste.
Herbal Bitters:
A group of herbs that pack a bitter taste–usually including gentian (Gentiana species), wormwood (Artemmesia absintbium), mugwort (A. vulgaris) and others–can help boost overall energy. Bitter herbs increase endocrine function and improve digestive processes; many people experience a temporary increase in energy after a dose. Bitters preparations are available in variety of forms and combinations in natural products stores, usually in liquid extract form.
Other great things to try for fatigue? Incorporating green drinks into your diet, such as those packed with spirulina or kelp. Getting a full night’s rest, exercising daily, and using meditation or creative visualization to work on lessening stress can also go a long way toward fighting fatigue.
photo credit: Oliver Ruehl
This weekend ushered in the Chinese year of the earth Ox. The sign of the Ox evokes stability and dependability. The Ox is a practical work animal, while the Earth element is steady and firm. Together, they create a kind of plodding energy. Progress will be made in the Year of the Earth Ox, but it definitely will occur in slow, barely perceptible increments. If you stay patient and keep your nose to the grindstone, you will make the most of this grounded energy. Substance is awarded over style. So don’t be surprised if this is the year that all of those tasks and goals that seemed so ponderous or boring in the past suddenly seem worth doing! This is the year to finally go deep into a fitness, health, or exercise practice–the concentration and determination will definitely be there.
If you were born in the year of the Ox– 1913,1925,1937,1949m1961,1973,1985, or 1997 people tend to see you as patient, quiet, and inspiring to others, though there is the tendency to be stubborn and anger quickly. Whatever you set your mind to do, however, gets done in an exacting and thorough way.
photo credit: Matt Callow
What’s more evocative of an American autumn than squash? Butternuts, kabochas, spaghettis…In October and November, visions of turkeys, horns of plenty, succotash and pumpkins bring to mind the abundant harvest we reap each year. Native to the Americas, squash were one of the crops so key to the indigenous food system and subsequently to the survival of the Pilgrims. An old colonial recipe for “stewed pompion” calls for a hollowed out pumpkin filled with milk, honey and spices, and baked in the ashes of a dying fire.
The unique, curvaceous shapes and vivid hues of squash stimulate both the eyes and the palate. It’s been proven that we digest better when we like to look at what we’re eating! Their often bright orange color signifies that they are rich in beta-carotene, which is converted to Vitamin A via many complicated enzymatic reactions in the body. They’re low-cal – 1 cup of pumpkin, for example, is only 49 calories. And yes, because they contain seeds, they are a fruit, not a vegetable.
The following recipe can yield up to five servings of an incredibly satiating and delicious stew, and even if you use all organic ingredients, it couldn’t be cheaper to make. I’ve indicated pumpkin, just cause it’s my favorite, but you can experiment with any squash, and a few of the roots too, for that matter! Try it on a Sunday afternoon when the cold wintry wind is howling outside. Try it any time, actually. This might become your favorite soup. It’s definitely mine.
SWEET SQUASH SOUP
1 pumpkin
1 can coconut milk
vegetable or chicken broth
seasonings: salt for sure. If you want sweet, try cinnamon, nutmeg and allspice. If you want savory, try sage and rosemary.
1. Cut out the top of the pumpkin as if you were making a jack o’lantern, and scoop out the guts and seeds with your hands (this is my favorite part). Set aside.
2. Chop the pumpkin into quarters.
3. Peel the tough outer layer of skin from the pumpkin.
4. Chop the pumpkin again into smaller chunks.
5. Place the pumpkin chunks into a pot. Add coconut milk. The chunks will still not be entirely submerged in fluid, so to make up the difference, add the broth until it barely covers the top of the chunks.
6. Add salt and seasonings.
7. Simmer for 20-30 min until chunks are tender. Then remove from stove and allow to cool for ten minutes or so.
8. Pour your concoction into a blender and puree. You’ll probably have to do this in batches. It’s best to taste the result after blending but before pouring out, so that if you need to adjust the seasoning, you can just add it right there and re-blend.
9. Eat, remembering to chew. I know it’s soupy already, but chewing stimulates the digestive process.
Now for the seeds. I am going to share with you my favorite recipe for sweet, sour, spicy and salty pumpkin seeds. The more dimensions of flavor a dish has, the more satisfying the experience. This one should satisfy you.
1. Preheat oven to 350.
2. Wash your seeds off and boil them in a pan for about 10 minutes. Then remove, drain, and cool.
3. Grease a baking sheet with butter, coconut oil, or olive oil.
4. In a bowl, mix: sesame oil, stevia or agave, and cayenne pepper. Taste and adjust seasonings. Toss the seeds in it.
5. Spread the seeds evenly on the baking sheet and sprinkle with dulse flakes (dulse is a seaweed – possibly the most mineral-rich food in existence).
6. Bake for 10-15 minutes. At halfway, open the oven door and try to move the seeds around slightly to prevent burning and encourage even toasting.
7. Let cool and enjoy.
One important weight loss technique is choosing a breakfast of high-quality protein. Organic, grass finished, free range, hormone, antibiotic, nitrate-free, is of course the ideal. Sometimes, though, all those adjectives means we’re spending a little bit more than we’d like. So do what you can within the confines of your budget…or get some chickens for your backyard. Fresh, Omega-3-rich eggs…yum.
There’s no doubt that omelets day in and day out can get dull, not to mention placing stress on the kidneys as they try to handle all that protein. It’s also not good to eat the same foods over and over again. And sometimes, especially in the winter, we humans are known to crave something hot and starchy to start off our day. Of course, french toast and pancakes aren’t ideal for weight loss: grains are carbohydrates, so they will raise your blood sugar where proteins and fats won’t. But, and this is very important, whole grains will raise it significantly less than refined grains. A slice of white bread toast has a GI up to 87, while some whole grains, such as barley, could be anywhere from 48 down to only 22.
If you’d like to keep your blood sugar from spiking like crazy, but you’re also wanting a warm, sweet, and crunchy breakfast, try the recipe below. Quinoa has the highest protein content of any grain – 15 – 20%. Its GI is only 55, which is still fine for a low-GI diet. If you’d like to avoid grain in general, one option for this dish is to leave out the quinoa entirely while adding more nuts and sprouts. This cereal is sweetened with stevia, which is the ONLY natural sweetener shown to actually stabilize blood sugar rather than raise it.
Nutty Sprouty Breakfast Cereal
All measurements are approximate. Feel free to adjust to taste, or to your personal appetite.
10 crushed almonds (or walnuts, or pecans, or hazelnuts…any nut you have on hand)
1 cup sprouts (see the sprouting technique under our “Recession Cuisine” section)
1/2 c quinoa (dry)
1 tbsp shredded coconut
5-7 drops of stevia
1/4 tsp sea salt
dash of almond milk, hemp milk, or rice milk (or whole, raw milk if you can do dairy)
seasonings: allspice, garam masala, cinnamon, nutmeg, cardamon, ginger, vanilla extract – whatever you enjoy
1. Soak the quinoa overnight in water. This removes the saponins, which give it a bitter taste. It will also speed up the cooking process in the morning. You will see that the grain will have transformed and the endosperm will have uncurled (looks like a ring around the seed, or a little tail).
2. When you’re ready for breakfast, drain off any water that’s still remaining in the soak boal. Add the quinoa to a pot with only a dash of fresh water and the rest of the ingredients.
3. Boil for 3-5 minutes.
4. Taste and adjust seasonings.
5. Eat…slowly, chewing everything well.
- It’s just God wantin’ it to be like Florida everywhere, is all…According to a recent poll, only 41% of Americans (59% of whom happen to be Democrats) believe global warming is due to human activity. Meanwhile, 44% of Americans blame global warming on planetary trends. 67% of them are GOP.
- …but here comes Tom to cool things off…Tom Vilsack, former presidential hopeful, is Obama’s pick for Secretary of Agriculture. In the past he’s been a supporter of ethanol and genetically modified foods. However, at his confirmation hearing, he promised to explore biofuels and to “aggressively address” global warming. Go Tom, it’s your birthday, go, go, go…
- Look but don’t touch: A new and slightly torturous-sounding study from the Department of Energy suggests that women have less ability than men to inhibit their brain’s response when faced with the sights and smells of their favorite culinary delights. This doesn’t suprise me. Women by and large are more inclined to eat emotionally, and in traditional communities women were generally responsible for cooking and feeding. Let’s face it, women have a powerful connection with food! One problem with this study, though, is that it doesn’t control for where the subjects were in their menstrual cycle, which, as we all know, can have a great deal to do with cravings. Chocolate milk and salsa, anyone? Oh, that’s just me? Hm. Anyway…
- From the “Duh Yet Creepy” files: Yes, I have a file called “Duh Yet Creepy”. Got a problem with that? Good. So the Journal of the American Medical Asssociation found that supplementing the diets of children in rural Niger with “energy dense and fortified” ready to use food, or “RUF”, had a 58% lower chance of suffering from severe acute malnutrition. Well, increasing caloric intake of a food that you know contains vitamins and minerals will inevitably increase your micronutrient levels. That’s the “duh”. More food generally = more nutrition, unless it’s McDonald’s. The “creepy” part: what on earth is in this “RUF”? The vitamins and minerals used to fortify foods are usually synthetic, which means they’re not absorbed as well by the body. And why are we offering these children a “food-like substance” rather than some actual food?
photo credit: William A. Franklin
Foot long subs, Doritos, and beer come to mind when envisioning the typical Superbowl Sunday party, but the health conscious gravitate towards the guac. According to the Hass Avocado Board, Superbowl Sunday is the top day for avocado consumption in the US, when Americans are predicted to consume 49.5 million pounds of the “alligator pear”. How much do you really know about that green goop you’re putting in your mouth? Well, first of all, did you know it’s actually a fruit – not a vegetable – due to its seed?
There’s evidence that avocados flourished 50 million years ago in what is now California. Just think, you could be eating dinosaur food! However, the avocado, from the Aztec “ahuacatl”, is generally agreed to be native to Central and South America. Despite the fact that they considered it rather tasteless, Aztecs consumed avocado voraciously. This could be due to the fact that it was considered to be a sexual stimulant; in fact, “ahuacatl” is Nahuatl for “testicle”. Spanish conquistadors introduced the avocado to Europe in the 1500s and its reputation followed: in 1672, W. Hughes, physician to King Charles II of England, wrote that the avocado “nourisheth and strengtheneth the body, corroborating the spirits and procuring lust exceedingly”.
Perhaps avocado’s gained this reputation because its multitude of vitamins, minerals, phytochemicals, fats and amino acids, which have a powerful fueling effect on the body. One ounce of avocado provides nearly 20 beneficial nutrients. Some of these include iron and copper for your blood and potassium to keep your body chemically balanced. Avocado also features vitamins A, C, E, K, and B6. Because of their rich, wonderful fatty acids (they’re one of the best plant sources for Omega 3s), they assist the body in absorbing fat-soluble vitamins and nutrients. Avocados provide all 18 essential amino acids, and, some argue, more protein than cow’s milk. Their low sugar content and absence of starch make them ideal both for diabetics and for those who wish to lose weight. And their creamy texture means they’re a great dairy substitute, as seafarers in the 1700s discovered by spreading “midshipman’s butter” on their biscuits during long voyages.
photo credit: Darwin Bell
Excited about eating avocados, but not sure where to start? Here’s a nice basic guacamole recipe. Be sure to use ripe avocados that are soft, but not totally mushy, when squeezed.
flesh of 3 avocados
1 tomato, diced
1/2 small onion, minced
1 tbsp fresh cilantro, chopped
1 1/2 tbsp fresh lemon or lime juice
1 clove garlic, minced
1/2 tsp salt
Add all ingredients to a bowl, mix, and enjoy.
For all you out there who would love to pick up a meditation practice but are intimidated or just plain bored by sitting down by yourself and trying not to think, I found a great website. Meditation Oasis is a great website that offers free guided meditations via podcast. The topics range from ‘letting go’ to ‘feeling more peace’. All of them are narrated by a woman whose peaceful speaking voiced calmed me within seconds of hearing her. So go check it out and let someone help guide you toward less stress and more health this new year!
Kitchari is an ayurvedic dish that is tri-doshic, meaning that it is good for all three types of constitutions. It is cleansing, warming, and tonifying and is great for everyone, but especially for those recovering from illness or going through any health crisis that disallows for thorough digestion. Kitchari is packed with vitamins and complete protein and is made into a stew so that it is easy to digest. Try it on a chilly night or whenever you are in the need for a pick me up:
Step one: rice and beans–
1/2 cup basmati rice, washed
1/4 cup split mung beans,washed
6 cups water
1 tbsp ghee
1 tsp cumin seed
In a large saucepan, heat the ghee and add cumin. Brown lightly then add rice and mung beans, stirring to coat. Add water, bring to a boil, cover and simmer for 45 minutes.
step Two: Veggies–
2 Tbsp ghee
1 tsp ground turmeric, coriander, cardamon, black pepper, cinnamon, and sea salt
2 bay leaves
1/2 tsp cumin and cloves
1 tbsp fresh grated ginger
1/2 onion, chopped small
2 cloves garlic, minced
2 cups fresh chopped veggies (any mixture but these work well–carrot, zuchinni, celery, green beans, eggplant)
2 cups fresh chopped greens (kale, chard, spinach)
chopped cilantro, parsley, tahini or braggs aminos to taste (optional)
In a skillet, heat ghee and add all dry spices plus bay leaves. Sautee five minutes, then stir in onion, garlic, and ginger. Allow to combine five minutes then add rice and mung bean mixture and greens. Cover and cook 20 minutes. For an easier to digest stew, puree half of the mixture in blender then add back to original stew. Garnish with fresh herbs to taste.
photo credit: conskeptical
“That we are in the midst of crisis is now well understood.” – Barack Obama, earlier today
Sure, Barack is talking about the dismal state of world affairs, but he’s also referencing the economic challenges plaguing Americans. In tough times, it’s best to pull inward, hunker down, and get to some serious grounding. And what’s more grounding than a hearty home-cooked meal? Food’s one of the easiest areas in which to scale back spending, with the added benefit that the simplest meals are often the most satiating (maybe that’s why, when you eat at that Noveau Japanese-Cajun-Antarctican fusion joint you always leave hungry…). Every week, on Recession Cuisine Tuesday, we’ll be exploring an inexpensive recipe that’s packed with nutritional power. Learn to stretch your dollar while fueling your body with the most micronutrients possible.
Today we are going to look at the ancient technique of sprouting, developed by the Chinese several thousand years ago. You know those organic broccoli sprouts you used to drop $7 per bag for at the Berkeley farmer’s market? The ones that turned brown in your vegetable drawer about two days after you got them home? Well, when you make your own, they’re far cheaper. And since seeds bulk up as they sprout, multiplying 8 to 15 times their weight, they’re a very economical choice. Rich with proteins, enzymes, vitamins and minerals, sprouts are one of the most nutritionally complete foods in existence. They’re a live food, which means they keep growing until the moment you bite into them – compare this with other vegetables, whose nutrients begin to oxidize (break down) the minute they’re harvested.
Sprouting is incredibly easy. All you need is a dark, cool place, a glass jar, a piece of cheesecloth with a rubber band, and the beans (mungs are a nice one to start with – be sure to get organic!). Put a ratio of 1 part beans to 3 parts water in the jar, cover with cheesecloth, secure with rubber band, and place in said dark cool place. After about 24 hours, drain off the water and add some fresh water to the jar, swirling or stirring a bit to rinse the beans. Then drain that off, still keeping the beans slightly damp. Re-cover, return to the dark cool place, and repeat the process every 12 hours. You’ll see the beans start to grow little tails. It’s your choice when to eat them – tails can be short, medium, or long.
The recipe below is by my friend and colleague Kelly Walker, a holistic nutritionist in San Francisco. It was my introduction to sprouting and it’s so delicious that if it’s your introduction, you too will become a sprouting groupie. Sprouts contains so much life force that you may feel bionic after consuming this salad.
MUNG SPROUT SALAD
2-3 cups mung sprouts
2 avocados, sliced
1 cucumber, diced
OPTIONAL: protein i.e. tuna, chicken, salmon, shellfish…
DRESSING: (to taste) salt, pepper, olive oil, cumin, paprika, either Balsamic Vinegar OR Apple Cider Vinegar OR lemon juice
Add everything together, stir, and eat. It’s fine to chill for an hour or so but will be soggy by the next day, so if you are stretching this out for a few meals, keep the dressing on the side…
![Holy Basil flower [Tulsi]](http://farm3.static.flickr.com/2221/1841101896_25145f8a66.jpg)
In India, the herb Tulsi, also called holy basil (sometimes spelled “Tulasi”) has been widely known for its health promoting and medicinal value for thousands of years. Commonly called sacred or holy basil, it is a principal herb of Ayurveda, the ancient traditional holistic health system of India. Holy basil is known as “The Incomparable One”, “The Mother Medicine of Nature”, and “The Queen of Herbs”. The unique chemistry of Tulsi is highly complex. The plant contains hundreds of beneficial compounds known as phyto-chemicals. Working together, these compounds possess strong antioxidant, antibacterial, antiviral, adaptogenic, and immune-enhancing properties that promote general health and support the body’s natural defense against stress and diseases. Some of the important benefits of Tulsi:
Recent studies have shown Holy Basil leaves have properties similar to the anti-TB drugs like Streptomycin and Isoniazide. Essential oil of Holy Basil has been used as a potent anti-malarial drug. It also has mosquito repellent properties.
Holy Basil has anti-fertility effect by reducing the estrogen hormone levels in females and decreasing the sperm count in men, so if you are wanting babies don’t use it.
Research has shown that Holy Basil acts as an anti-oxidant and decreases stress hormones. It is a powerful anti-inflammatory similar to aspirin and ibuprofen, but unlike aspirin and ibuprofen it is not irritating to the stomach and in fact, it has properties that help to prevent ulcers caused by these drugs.
Tulsi has also been shown, in studies, to combat the fatigue of chemotherapy, cure sore throats, and return vitality and energy to people struggling with their health. Try Tulsi as a tea or cook with it as you would regular basil, adding it to pasta dishes and soups.
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