Falling Victim to the Monkey Trap

Moving on in many ways means saying goodbye. The problem is, goodbyes are often hard, even when the place we are headed may be a good place to be. I don’t know why it is so hard to let go of the past, but it is. We prefer the “known” over the unknown I guess. Ironically, we often prefer the known even if the known is not a good place to be.

It may sound crazy, but I believe many of us don’t get to experience a lot of great things in life because we have such a strong grip on the past. This issue can also affect us when attempting to make New Year’s resolutions – especially when it comes to weight loss.

It reminds me the story of the monkey trap. The trap is basically a hollowed out coconut filled with rice. The coconut, which is chained to a stake, has a small hole in it just big enough for the monkey’s hand to go in but too small for his closed fist of rice to come out. Crazy as it seems, the monkey cannot see that freedom without rice is more valuable than being captured with it, and is trapped.

Like the monkey, we are often scared of losing something, like a favorite food or a certain lifestyle. While pride may stand in the way for some, others hold on to excuses. Unfortunately, many people simply accept things the way they are as if there were no other choice. In essence, we are no different than the monkey – trapped by our own decisions.

Sometimes we need to take a closer look at what is standing in the way of our success. What do we have such a tight grip on? What has kept us from making our New Year’s Resolutions stick last year or what prevented us from even making them to begin with? Whatever your answer is, this year is the year to let go so you can move on.

Bonnie Pfeister, personal trainer
www.longevityclubs.com

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“Sleep”, The Miracle Drug

Long-term health depends on the regeneration that occurs during deep sleep. Growth hormone, or the “anti-aging” hormone, is secreted during sleep, which stimulates tissue regeneration, liver cleansing, muscle building, break down of fat stores and normalization of blood sugar. During sleep free radicals are scavenged in the brain, minimizing its aging. Many health problems are aggravated by inadequate sleep. Sleep gives us renewed vitality, a more positive outlook on life and energy with which we can become our full potential.

SYMPTOMS OF INADEQUATE SLEEP

You could experience drowsiness, fatigue, decreased concentration, impaired memory, reduced stress tolerance, mood changes, irritability, muscle tension, or increased health problems such as infections.

IMPROVING THE QUALITY OF YOUR SLEEP

1. Maintain consistent sleep and wake times. Do not push yourself to stay up past the initial signs of sleepiness. This can create epinephrine production, causing more difficulty getting to sleep later. It is good to have a “getting ready for bed” routine to relax and prepare your body for sleep. Avoid taking naps if you have trouble sleeping at night.

2. Reserve the bed for sleep and sex only. Do not read, watch TV, eat, or worry in bed. Solve daily dilemmas outside of the bedroom. If you find that you’ve been lying awake in bed for 15-20 minutes, get out of bed. Do something mundane until you feel sleepy, and then go back to bed. Repeat this as often as needed.

3. Your sleeping environment should be quiet, cool and comfortable. The room should be clutter-free. Reduce the amount of ambient light as much as possible. Electronic devices such as clocks, stereos, TVs and computers generate electromagnetic fields that can disturb sleep for some people. Experiment with moving these into another room or using EMF shields. Feng Shui, the Chinese art of placement, can be valuable in creating an optimal sleeping environment.

4. Exercise regularly. Exercising during the day or early evening decreases the time it takes to get to sleep and increases the amount of deep sleep obtained. Most people do better avoiding exercise late in the evening.

5. Exposure to sunlight early in the morning and late in the afternoon or evening encourages a strong circadian rhythm. The hormone melatonin, which helps create a sleep state in the body, is suppressed in light and secreted in darkness.

6. If you have problems with waking during the early hours of the morning, have a small protein snack just before bed to ensure consistent blood sugar levels throughout the night. Consistently get exposure to sunlight as late in the day as possible.

7. Improving overall health will improve the quality of your sleep. Work towards improving or eliminating health problems. Treatment modalities such as massage, acupuncture or cranial sacral will help to relax the body. Effective stress management is essential.

THINGS THAT RELAX THE BODY AND PREPARE IT FOR SLEEP

• Warm baths, possibly adding Epsom salts or lavender oil
• Meditating for 5-30 minutes
• Breathing exercises, progressive muscle relaxation (various recordings are available) or any other means of inducing the “relaxation response”. Daily practice brings greater results.
• Special acoustic recordings that increase specific brain wave patterns for relaxation and sleep
• Botanicals treatments and aromatherapy using herbs and their essential oils (examples include chamomile, valerian, vervain (verbena), hops, lavender, passionflower, avena (oat straw), lemon balm and scutellaria (skull cap). Consult your physician for dosages and recommendations.
• Calcium and magnesium supplementation. Consult your physician for dosages and recommendations.

THINGS THAT INTERFERE WITH SLEEP

• Although alcohol may make you fall asleep, the sleep obtained after drinking is fragmented and light.
• The stimulating effects of caffeine may last up to 10 hours in some people. Avoid it in the afternoon if getting to sleep is a problem. Caffeine is present in coffee, green tea, black tea, chocolate and some medications (pain relievers, decongestants, thermogenic weight loss products, energy supplements, etc.)
• The stimulating effects of nicotine (first- or second-hand smoke) can last several hours.
• Sleeping pills, aside from being highly addictive and full of side effects, decrease the amount of time spent in deep sleep and only increase light sleep.
• B-vitamin supplements can increase energy that keeps some people awake, if taken before bed. Take B-vitamins earlier in the day.
• Do not go to bed with a very full stomach. Large quantities of protein are stimulating to the body as digestion occurs. It’s best to finish eating at least three hours before going to bed.

Resources
1. Dement MD PhD, William. The Promise of Sleep. 1999. Dell Publishing. New York, NY.
2. Jacobs PhD, Gregg. Say Goodnight to Insomnia. 1998. Henry Holt and Company. New York, NY.
3. Ross DC, Herbert, Brenner Lac, Keri and Goldberg, Burton. Sleep Disorders. Tiburon, CA. 2000.

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Basic Breathing Exercises

How we breathe has a profound effect on our life and health. Not only does it change how much oxygen is going into our bodies and how much waste is coming out of our bodies, it also effects cardiac function, immune system function, mood, stress levels, hormone levels, digestion, strength, endurance and a wide variety of other things. In short, how you breathe can influence almost every aspect of your health and wellbeing.

The most efficient way to breathe is diaphragmatic breathing or belly breathing. This is the predominant method of breathing in healthy infants and young children, but as we get older we tend to breathe using our chest and shoulder muscles and less of our diaphragm. The exercise below will help you to relearn the most healthful way of breathing.

If belly breathing is practiced regularly it can again become second nature to us. This is a natural way to reduce stress and improve circulation.

• Pick a comfortable position either sitting, standing or lying on your back. It might be helpful to practice this for the first few times in front of a mirror.
• If you are standing or sitting, make sure that your feet are flat on the floor and your back is straight.
• You can place your hands at your side, in your lap, or on your belly.
• Take 3 deep breaths in through your nose and out through your mouth, feeling stress exit your body with each exhalation.
• As you inhale, let the breath completely fill your lungs and push your belly out. (As your diaphragm contracts it pushes down on the organs of your abdomen and thus pushes your belly out.)
• Exhale completely, feeling your belly move back in as your breath leaves.
• Do a series of 7 breaths. Rest for 2 minutes and then repeat 2 more times.

Alternating Nostril Breathing

This technique is especially good for those who suffer from chronic sinusitis, allergies and lung infections.

• Sit in a comfortable position in a chair or on the floor. Press the thumb of your left hand against the left side of your nose blocking the air passage. Keep the other fingers of your hand straight, but not touching your face.
• Breathe in through your right nostril for a count of ten.
• Move your hand so that the side of your index finger closes the air passage on the right side of your nose.
• Breathe out of the left nostril for a count of ten.
• Repeat this five times.
• Switch hands. Breathe in through the left nostril and out through the right nostril for a count of ten.
• Repeat 5 times.

Breathing Colors

This exercise is a combination of meditation and breathing. It is especially helpful for relaxation, stress reduction, high blood pressure, generalized immune stimulation and insomnia.

• With your feet parallel, shoulder width apart, slowly bend and unbend your knees.
• Each time you bend your knees to go down, breathe out.
• Each time you straighten your legs to come up, breathe in.
• Allow yourself to bend your knees as far as you can without letting your heels come off of the ground. Keep your back straight and do not bend forward at the hips.

Now, it’s time to add the colors through visualization:

• As you breathe in, you will breathe in colors from the earth and the air through your feet and hands.
• Breathe in each color several times, beginning with red. Then repeat the same thing with each of the rest of the colors of the rainbow: orange, yellow, green, blue, indigo, violet and white.
• As you breathe out, let the colors go back into your environment.

Resources
1. Brennan, Barbara Ann. Hands of Light. Bantam Books. New York: 1988.

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Plants That Promote Clean Air

 The Environmental Protection Agency (EPA) has done studies indicating that indoor air pollution is a more consistent threat to your health than outdoor pollution. This pollution comes primarily from volatile organic chemicals (VOC) like formaldehyde that are present in new building materials such as carpeting, paneling, cabinets, fabrics, etc. This pollution can be reduced with proper air filtration by an electronic air filter, by certain plants, or both.

The National Aeronautics and Space Administration (NASA) has spent two decades researching plants that remove toxic chemicals from the air for use in space stations. The following five plants have been found to be particularly effective in clearing the air of formaldehyde, benzene, and trichloroethylene.

Plants Effective at Clearing the Air of Volatile Organic Chemicals:

• Mass cane (Dracaena Massangeana)
• Pot mum (Chrysanthemum Morifolium)
• Gerbera daisy (Gerbera Jamesonii)
• Warnecki (Dracaena Deremensis “Warneckei”)
• Ficus (Ficus Benjamina)
• Rubber tree (Ficus Elastica)

Other plants that are effective at general air purification are as follows:

• English ivy (Hedera Helix)
• Marginata (Dracaena Marginata)
• Mother-in-laws tongue (Sansevieria Laurentii)
• Peace lily (Spathiphyllum “Mauna Loa”)
• Chinese Evergreen (Algona “Silver queen”)
• Banana (Musa Oriana)
• Bamboo palm (Chamaedorea Seifrizii)
• Heart leaf philodendron (Philodendron Oxycardium)
• Green spider plant (Chlorophytum Elatum)
• Janet Craig (Dracaena Deremensis)

If you have children or pets, please note that many of these plants are poisonous when taken internally. Give special consideration to placement of these plants in your household.

Resource:

www.epa.gov

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How to Clear out the Winter Gunk

What to do with the lingering congestion in your nasal passages after a cold, sinus infection, or upper respiratory infection?

Flush it out!

That is right, a simple warm saline irrigation with a Neti Pot can work wonders.

A Neti Pot is used to clean the nasal passages and ensure free airflow through both nostrils. It is part of the treatment protocol for nasal congestion, allergies, sinus infections, colds, and many other ailments. The dust, dirt, pollen, and smoke that gets trapped by the nasal mucosa can easily be washed away by this simple procedure. Porcelain Neti Pots made specifically for the nasal wash are available. Alternatively, a small regular watering can may be used if reserved only for this use.

Procedure:

1. Pour 8 ounces of warm water into the pot. It should be clean or filtered water, free of contaminants. Water that is too cool may increase congestion, while water that is too warm may cause irritation of the delicate lining of the nose.

2. Stir pure, non-iodized salt into the water until it is completely dissolved. The amount depends on how finely ground the salt is. Use ¼ teaspoon with finely ground salt such as table salt, or ½ teaspoon with coarse varieties like kosher salt or sea salt. The resulting saline solution should not burn.

3. Lean over the sink so that you are looking directly into the basin, then rotate your head to the side so that one nostril is directly above the other. The forehead should remain level with the chin or slightly higher. Insert the spout into the upper nostril until it makes a comfortable seal. Keeping your mouth open, pour the solution into the upper nostril and let it drain out through the lower. You should be able to breath comfortably through your mouth. If the solution drains into your mouth, lower your forehead in relation to your chin. Continue pouring until the pot is empty.

4. Exhale vigorously through your nose to clear excess mucus and water. Quickly draw the abdomen toward the spine during each exhalation. If using a tissue, be sure not to pinch the nostrils closed. Continue until they are both clear.

5. Mix another batch of saline in the pot and repeat the procedure on the other side, again exhaling vigorously to clear the nasal passages.

6. It may be necessary to do additional techniques to clear remaining saline solution from your nose.

a. Bend forward, pointing the top of your head towards the floor. Hold for a few seconds then return to standing and do some vigorous exhalations.
b. Stand with feet 2-3 feet apart and arms out to the side. Slowly bend from the waist bringing the right hand to the left knee. Look up at your left hand stretched up towards the ceiling. Hold for a few seconds and repeat on the other side. Exhale vigorously through the nose.

Source: Bastyr students edited with permission by Dr. Nicole Sundene

Reference:
Himalayan International Institute of Yoga Science and Philosophy. Neti Pot. Honesdale, PA. 1994.

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Stevia the Alternative Sweetner of Choice!

Wisdom Of The Ancients: Stevia Plus Fiber in the green packets, pictured here, seems to be the best Stevia I have come across. It is great because you can carry the packets in your purse and easily add a half a packet to your coffee or tea….it is very strong so be careful you may not even need that much! 

No, I am not affiliated with them, nor do I profit in any way if you pick some up at your local health food store or buy it online. I am just sharing what seems to work. If you have a favorite Stevia brand feel free to let me know in the comments.

The herb Stevia rebaudiana was named in honor of a Spanish botanist in 1556, P.J. Esteve. The plant was first cultivated in Paraguay and has been used as an herbal sweetener for centuries in South America by the Guarani Indians who have long used the herb to make a tea. Stevia leaves and twigs are commonly sold in local markets and pharmacies. Other names are ‘sweet leaf’ and ‘sweet herb’. An extract is also made of the leaves and flowers.

The sweet-tasting component in stevia is stevioside, which is 30 times sweeter than granulated table sugar, though some extracts are concentrated and can be up to 300 times sweeter than sugar. In Japan, the herb was approved in 1970. Since then, stevia extracts have come to make up 40% of the sweetener market. In 1991, the United States Food and Drug Administration placed an import ban on stevia, declaring that there was inadequate evidence to establish its safe use in food. In truth, the ban was mainly in response to pressure by the sugar industry and other companies making artificial sweeteners who would lose money if stevia were approved in the U.S. as a sweetener. (In 1988, Nutrasweet grossed 736 million dollars.) The ban was reversed late in 1995, although it’s still required to be sold as a nutritional supplement rather than as a sweetener.

A recent study in 1998, by the Southwest College of Naturopathic Medicine, showed no changes in blood glucose levels when stevia was consumed as a sweetener. In addition, there is evidence reported by the Hiroshima University School of Dentistry to show that stevia may help protect against dental caries/cavities, by suppressing dental bacteria growth. Japanese and Latin American scientists have discovered its value as a tonic and diuretic with the ability to combat mental and physical fatigue, to harmonize digestion, regulate blood pressure and assist in weight loss.

Culinary Uses
Powdered stevia leaf can be made into a simple extract by mixing one teaspoon in a cup of water and allowing it to soak overnight. The liquid extract is much better tasting and easier to use than the powdered form. It only takes a few drops to sweeten a cup of tea. It’s also delicious in yogurt, cereal and baked goods. Stevia’s sweetness is not affected by heat, though it will not caramelize like table sugar.

Nutritional Value Per 100 g Edible Portion: Calories 254, Protein 11.2 g, Fat 1.9 g, Fiber 15.2 g, Calcium 544 mg, Iron 3.9 mg, Magnesium 349 mg, Phosphorus 318 mg, Potassium 1,780 mg, Sodium 89.2 mg, Zinc trace, Manganese 14,700 mg, Beta Carotene 12,440 IU, Thiamine/B1 trace, Riboflavin/B2 trace, Niacin/B3 trace, Ascorbic Acid/C 11 mg.

Source: Bastyr students, edited by Dr. Nicole Sundene

Resources
1. Onstad, Dianne. Whole Foods Companion. 1996. Chelsea Green Publishing Co.
2. Omnivite Nutrition. “OmniBalance with Stevia” informational pamphlet.

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Sprouting for Health

When almost any bean, grain or seed is soaked overnight and allowed to grow, sprouting of the new plant occurs, in a burst of vitality, releasing its stored nutrients. These tiny, new and easy-to-digest plants literally contain the best of what the plant has to offer, since they are at their nutritional peak. During the sprouting process, vitamin and enzyme content dramatically increase, while starch is converted into simple sugars, protein is turned into amino acids and peptides, and fat is converted to free fatty acids—in essence, the sprouting process predigests the nutrients, making them easier to assimilate and metabolize when we consume them.

The vital life energy (vis medicatrix naturae) and enzymes in sprouts stimulate the body’s inherent self-cleansing and healing abilities, and if no heavy cooked foods are concomitantly consumed, it speeds up our metabolism because it’s not slowed down by hard-to-digest food. Sprouts’ high water content is cleansing, they are rich in nitrilosides (substances that break down into chemicals called benzaldehydes that selectively destroy only cancer cells) and high quality Vitamin E, among many other vital nutrients.

Many beans, grains and seeds are available for sprouting such as: adzuki beans, alfalfa, barley, buckwheat, chickpea/garbanzo bean, clover, fenugreek, flax seed, lentil, mung bean, pumpkin, radish, sesame, soybean, sunflower seeds, and wheat to name a few.

Warning: Most sprouts can be eaten raw. An important exception is the sprouted soybean, which contains a toxin that is destroyed by cooking.

Contraindications: Individuals with Lupus (systemic or discoid) should avoid alfalfa sprouts, as alfalfa in any form can exacerbate or prompt a flare-up of symptoms. Individuals with food allergies, intolerances or sensitivities should avoid the sprouts of any problem bean, grain, nut or seed.

Culinary Uses
The crisp, crunchy texture of sprouts makes them a great addition to salads and sandwiches and you can use them raw (except soybean) or cooked in a great many dishes, adding them whole for just the last minute of cooking. Steaming is another popular cooking method, but don’t overcook! Alfalfa sprouts should only be eaten raw. Wheat sprouts are also best raw. Cook all large sprouts.

• To sauté sprouts, place a small amount of oil in a pan, add sprouts and a small amount of water or tamari sauce. Cover and cook 5-10 minutes, depending on your taste. Minced onion or mushrooms browned in the oil add flavor, as do shredded carrots, turnips and cabbage.
• Sprouted wheat berries may be ground and added to bread dough, where they assist in the rising process and add flavor. If adding a cup of sprouted wheat berries, subtract ½ cup of flour and ½ cup of water from the recipe.

Sprout and Bean Salad: Stir together 16 oz. cooked red kidney beans, 8 oz. raw chopped bean sprouts, 2 stalks chopped celery, ½ of a diced green bell pepper, ½ of a finely chopped onion. Make the dressing from 6 Tablespoons of olive or canola oil, a dash of barley malt sweetener, the juice of one lemon, and a dash of Spike seasoning. Season to taste. Pour the dressing over the salad and toss. Garnish with chopped cilantro.

How to Grow Your Own

• Use a quart or half-gallon jar for sprouting. If using the larger size, then double the amount of
  seeds used.
• Be sure to buy high quality, organic seeds for sprouting.
• Rinse the seeds in lukewarm water.
• The time for soaking and sprouting varies with each seed and according to the environment.
• Place two tablespoons of seeds (1/2 cup legumes or grains) in the jar with three times as much water as seeds.
• Soak overnight.
• Many small seeds require four hours of soaking, while some require none. Seeds with very hard coats, like guar, require two days of soaking.
  After soaking, drain the water from the jar.
• Rinse the seeds in fresh lukewarm water and drain again.
• Lay the jar at an angle of about 70 degrees in a warm (70-80 degrees), dark place so the
  seeds can drain. (Cover with a dishcloth or similar cloth or put the jar in a dark place that gets
  neither too hot nor too cold.)
• It is important to rinse and drain the seeds twice a day. If they dry out, the seeds are ruined. In hot, dry weather, the seeds may need to be rinsed more often.
• All sprouts do better wrapped or kept in the dark until ready to “green”.
• This rinsing and draining process continues for three days at least (or until sprouts are as long as desired). Then they are taken out from the dark place or from under the towel and allowed to “green” in a sunny window- still taking care to not let them dry out.

Suppliers:

Life Sprouts, P.O. Box 150, Paradise, UT 84328 (1-800-241-1516)

http://www.lifesprouts.com/

Resources
1. Balch, Phyllis and James. Prescription for Cooking and Dietary Wellness, Revised. 1992. P.A.B. Publishing, Inc.
2. Morgan, Barbara (editor-in-chief). Foods That Harm, Foods That Heal: An A-Z Guide To Safe and Healthy Eating. 1997. The Reader’s Digest Association, Inc.
3. Onstad, Dianne. Whole Foods Companion. 1996. Chelsea Green Publishing.

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Juicing For Health

 Raw vegetable and fruit juices are said to be the richest available sources of vitamins, minerals and enzymes. They also contain phytochemicals and antioxidants that have significant medicinal value. Drunk as raw juice, they pass rapidly into the bloodstream because they require very little digestion. Juices seem to radiate and transport with them pure life force or the healing power of nature (vis medicatrix naturae).

Preparation of Raw Vegetable and Fruit Juices

• Use freshly squeezed or extracted juices whenever possible.
• Use fruit juices sparingly. When you drink fruit or sweeter vegetable juices (like carrot or beet juice), dilute them 1:1 with filtered water to prevent both a glucose/insulin spike and to avoid the diuretic effect of the sugar.
• Drink any type of juice immediately to derive maximum benefit.
• Select a variety of raw, fresh, unblemished vegetables or fruits. Choose organic whenever possible.
• Clean and wash the produce thoroughly with an organic soap. (Dr. Bronner’s soap, for example, diluted as directed).
• Use a juicer, not a blender.
• Prepare the produce by removing tough, inedible peels, stems and seeds. Cut the produce into pieces. Juice the pieces and mix the various juices together.
• The pulp is full of fiber and can be used in soups, stews, etc. or to make excellent garden compost.
• Start out juicing one ounce of each of five or more vegetables (or fruits). If the taste is unfamiliar, add some apple, carrot or tomato. Gradually increase the amount of combined juices up to one pint per day. One serving is ½ cup fruit juice or ¾ cup vegetable juice. Vary the juice types daily, not only to benefit from a wider range of nutrients, but also to reduce the risk of developing allergies to the individual vegetables and fruits.

Cabbage and Carrot Juice: ½ cup cabbage juice, ¼ cup carrot juice, ¼ cup celery juice, chopped fresh cilantro leaves to garnish.

Beet Borscht Cocktail: ½ cup beet juice, ½ cup carrot juice, 6 Tablespoons cucumber juice, 1 Tablespoon lemon juice, 1 Tablespoon plain yogurt. Blend together.

Carrot and Rosemary Juice: ½ cup carrot juice, ½ cup celery juice, 3 soft sprigs rosemary, freshly ground pepper. Blend together.

French Potassium Juice: 1 bunch watercress, 3 large carrots, 3 large sticks celery. Garnish with chopped parsley.

Chinese Waterfall: ¼ cup grape juice, ¼ cup pear juice, ¼ cup melon juice. Blend together. Dilute with ¾ cup filtered water. Serve over ice. Garnish with ground ginger.

Resources
McIntyre, Anne. Drink To Your Health. 2000. Gaia Books Ltd.

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Healthy Dining

As a group, senior citizens generally report being the most satisfied with mealtimes: they tend to eat earlier and have more established rituals than younger persons or families. Everyone benefits from the peace of mind that comes from a structured routine. Researchers say that following daily patterns such as eating at regular times may help keep the body’s internal rhythms synchronized. Without external cues, the daily or circadian (body-clock) rhythms such as sleepiness, peak mental sharpness, body temperature, blood pressure and hormone levels may get out of balance. Regular eating times also primes the digestive system for optimum functioning (timing of digestive enzyme secretion, peristalsis, etc.)

• Certain Foods at Certain Times: Gather recipes for family favorites and turn them into a family cookbook. Ask relatives to jot down reminiscences about the dish and the people they shared the meal with.
• Doing Kitchen Duty: Chopping vegetables and stirring pots may become soothingly methodical, especially when shared with others. Turn off the television, play some soothing dinner music and talk about your day.
• Setting the Table: Putting plates and utensils in their proper places around the table is part of ritual—most people tend to sit in the same place either out of tradition or necessity. The color of the tableware is important to the overall mood. Red stimulates the appetite and mood. Blue is calming. White connotes cleanliness (or sterility). Fresh flowers or a bowl of fresh local produce ties us to our natural environment, reminding us of the season, the region or climate in which we live. Candlelight can make any meal special.
• Food Presentation: Edible flowers make colorful, fragrant, flavorful garnishes. Try daisies, marigolds, nasturtiums, geraniums, pansies, lavender, roses and violets. (Avoid if have allergies/sensitivities.). Cut vegetables on an angle. Cut sandwiches into triangles or with cookie cutters. Strive for an array of colorful produce, brown whole grains and beans, pasta, etc. Use big wooden serving bowls, colorful ceramic platters, hollowed bread loaves, hollowed melons, etc. Plates should not be too large—it makes servings appear small and people tend to eat more. Likewise with vivid patterns on plates.
• Table Talk: Mealtime is a prime opportunity to share stories and discuss the day. Give everyone a chance to speak, taking turns around the table. Give thanks for the good things in your life.
• Cleaning Up: It’s the perfect opportunity to share work responsibility. It can also be soothingly methodical if done in a well-defined order.

Restaurant Meals (Tips for Healthy Dining-Out)

• The way foods are prepared tells a lot about how healthy they’re likely to be. Terms such as roasted, baked, braised, grilled, stir-fried, poached or steamed indicate that they’re relatively low in fat. On the other hand, terms such as au gratin, breaded, creamy, flaky, scalloped, fried and pan-fried indicate relatively high fat preparation methods. Make special requests—likely the restaurant will happily accommodate you.

• Choose simply prepared whole foods: broiled fish, legumes, steamed and raw vegetables, whole grain breads or cooked whole grains. Clear soups and salads with oil and vinegar (vinaigrette) type dressings are good choices for a light meal. Eating a clear soup appetizer (as opposed to going straight to the entrée) will likely result in 25% fewer calories consumed by the end of the meal. Ask for salad dressing on the side and dip your fork in it rather than have it tossed into the salad.

• Order from the appetizer side of the menu along with clear soup and salad.

• Smarter buffet picks: bread without butter, cherry tomatoes, cooked vegetables, raw vegetables, fresh fruit, leafy greens, lean protein, yogurt. Be aware that variety of foods (buffet or sampling several entrees) and eating in groups induces overeating. Use a small plate—you’ll feel like the portions are larger than they actually are.

• Smarter “fast food” picks: salads with vinegar and oil based dressings, baked potatoes with broccoli, vegetable stir-fry with rice, broiled chicken, bean burritos. Best condiments: mustard, ketchup, lettuce, tomato, onions, relish and pickles.

• Restaurants stay in business by making it easy for you to order more food than you need. A simple strategy is to order a pitcher of water for the table—you may think you’re hungry when you’re actually thirsty (most people are dehydrated to some extent). Sip water throughout the meal to naturally reduce your appetite. Avoid alcohol (cocktails) before dinner.

• Wait for 20 minutes after the meal before ordering dessert—it can take that long for the satiety signal to reach your brain. You may find that you really don’t want dessert after all. Choose fruit and/or low-fat yogurt combinations, if available.

Healthful Snacking

Experts now say that well-paced eating of nutrient-dense foods throughout the day can complement regular meals and even fill gaps in your diet, helping you stay healthier overall, more alert and energetic and likely eating fewer calories throughout the course of the day. Have some of these foods available in your refrigerator or pantry at all times: Baked potato or sweet potato, grapes, banana, tuna, dried apricots, low-fat yogurt, low-fat string cheese, strawberries, orange, cottage cheese, almonds, sunflower seeds, brown rice cakes, whole grain pretzels, air-popped popcorn, crudités (cucumber slices, cherry tomatoes, carrot and celery sticks).

Great combo snacks:
• Apple slices or brown rice cakes with nut butter
• Low-fat yogurt with nuts and berries
• Raw cheese on whole grain crackers
• Hummus and crudités/raw vegetables
• Low-fat cottage cheese with pineapple chunks
• Baked potato topped with yogurt or salsa
• Baked tortilla chips with salsa

Resources
Ayoob, Keith et al. Healing Foods. 2000. International Masters Publishers.

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Sources of Antioxidants

Every day we come in contact with air pollution, tobacco smoke, radiation, sunlight, X-rays, herbicides, pesticides, and solvents found in cleaning fluids, paints and furniture polish. These contain environmental toxins that cause damage to cell membranes and make the body more susceptible to diseases such as, cancer, heart disease, arthritis, cataracts, and allergies. Fried, barbecued and charbroiled foods can have the same effect.

Disease prevention begins with eating a diet rich in antioxidants. Antioxidants protect the body against cell membrane damage that can lead to disease and they slow the aging process. In addition to eating an antioxidant-rich diet, reducing the amount of exposure to sources of environmental and dietary toxins is also important.

The major antioxidant nutrients and their dietary sources are:

Vitamin A (beta-carotene)
Cantaloupe, fresh or dried apricots, mangoes and persimmon
Broccoli, carrots (and juice), leafy greens (spinach, kale, mustard, collard, swiss chard), pumpkin, sweet potatoes, squash

Vitamin C
Blackberries and raspberries, citrus fruits and juices (oranges and grapefruits), melons (especially cantaloupe), papaya, kiwi, mangoes, strawberries
Cruciferous vegetables (broccoli, cauliflower, brussels sprouts, kohlrabi, cabbage), leafy greens (mustard, turnip, kale, collard), red and green peppers, sweet potatoes, with skin, tomatoes and tomato juice

Vitamin E
Avocados, leafy greens (fresh spinach, kale, collard)
Mango, apricot
Fish and shellfish
Nuts, seeds, wheat germ
Wheat germ, corn, sunflower, and soybean oils

Selenium
Brazil nuts, cashews, sunflower seeds
Garlic, blackstrap molasses
Eggs, halibut, oysters, salmon, tuna, scallops, snapper, clams, ground beef, chicken breast

Source:  Bastyr Students

For more information on  healthy foods you can pick up a copy of ”The Encylopedia of Healing Foods” by Drs. Murray and Pizzorno:

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Folate-Rich Foods

What Is Folate?

Folate, also known as Folic Acid, is one of several B vitamins found in foods and is vital to making new, healthy body cells. A particular form of anemia can result from a folate deficiency. Lack of folate also affects the development of new red blood cells so they cannot carry as much oxygen.

Women between the ages of 14 and 50 should make sure to include plenty of folic acid in their eating plan to reduce a potential baby’s risk of devastating birth defects of the brain and spinal cord, known as neural-tube defects. Studies estimate that up to 70% of these serious birth defects may be prevented by eating enough folate-containing foods, as well as folic acid-fortified foods.

Additionally, increased consumption of folate rich fruits, vegetables and whole grains is highly recommended to reduce the risk of coronary heart disease.

How to Include More Folate

Many fruits, vegetables, and legumes are an excellent source of this powerful vitamin. Start by adding just one more serving of a fruit or vegetable each day. In addition to folate, these foods provide other important vitamins, as well as fiber.

• Top favorite breakfast cereals or yogurt with slices of ripe strawberries.
• Toss some fresh spinach into salads. Top with low-fat salad dressing.
• Stir-fry fresh asparagus, cauliflower, or broccoli with garlic and a splash of sesame oil for a flavorful side dish.
• Make a colorful fruit salad by tossing together fresh berries, watermelon cubes, pineapple wedges, and orange sections.
• Add beans and legumes to pasta dishes, soups, and fresh salads.

Sources of Folate

Fruits:
Orange- medium, Orange juice- 1 cup, Strawberries- 8 medium, Avocado- ½ medium

Vegetables (1 cup, raw or ½ cup, cooked):
Spinach, Green peas, Broccoli, Okra, Mustard greens, Collards, Turnip greens, Romaine lettuce, Asparagus, 5 spears cooked

Beans & Legumes (½ cup, cooked):
Chickpeas, Kidney beans, Black beans, Navy beans, Pinto beans, Black-eyed peas, Chick peas (garbanzos), Lentils, Peanuts, 1 oz.

Strawberry Fruit Salad with Three Dressings

8 cups lightly packed
spinach leaves
1 pint basket strawberries,
stemmed and halved
4 cups assorted melon chunks 1 ½ cups orange and grapefruit
segments
Orange-mint, strawberry-ginger, or
balsamic-pepper dressing
Line platter or 4 individual plates with spinach. Top with fruits, dividing equally. Serve with your choice of dressing on the side.
Makes 4 servings.

Orange-Mint Dressing:
In bowl, whisk 1, 8-ounce container plain nonfat yogurt, 3 tablespoons thawed orange juice concentrate, and 1-teaspoon sugar. Mix in 3 tablespoons chopped mint. Serve immediately, or cover and refrigerate up to 2 days.
Makes about 1 cup.

Strawberry-Ginger Dressing:
In blender or food processor, purée 1-½ cups strawberries; transfer to bowl. Mix in 1 ½ to 2 tablespoons honey, 1-½ tablespoons lime juice, 2 teaspoons grated fresh ginger, and a pinch of salt. Use immediately, or cover and refrigerate up to 2 days.
Makes about 1 cup.

Balsamic-Pepper Dressing:
In bowl, whisk 1 8-ounce container nonfat strawberry yogurt, 1 tablespoon balsamic vinegar, 1 teaspoon honey, and ½ to 1 teaspoon coarsely ground black pepper. Serve immediately, or cover and refrigerate up to 2 days.
Makes about 1 cup.

For more information:
Visit the American Dietetic Association website @ http://www.eatright.org

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Vitamin B12 (Cobalamin)

Vitamin B12 affects every cell in the body. It is essential for the normal metabolic function of each cell in the body and most notably effects the following areas:

• Vitamin B12 is necessary for the growth and replication of cells.
• Bone marrow needs adequate Vitamin B12 to keep up with the rapid growth and reproduction of its cells.
• Cells lining the gastrointestinal tract (the larynx, intestines, and bowel) need a lot of Vitamin B12 for their growth and rapid replication.
• Vitamin B12 plays an important role in nervous system function as well.
• It “helps” enzymes convert substances in the body to a more desirable form for either disposal or for use.

Vitamin B12 dissolves in water so large doses are not harmful. This allows any extra vitamin to be disposed of through the kidneys in the urine.

Foods That Contain Vitamin B12:

Animal products are a rich source of Vitamin B12.
• In the typical human diet, Vitamin B12 is found primarily in animal products including red meat, shellfish, fish, poultry, egg yolks, milk, and milk products.
• It is particularly high in organ meats such as liver and is relatively high in clams and oysters.

Plant sources of Vitamin B12 are less plentiful.
• They include red star T-6635 nutritional yeast, B12-fortified cereals, soymilk enriched with B12, and B12 supplements.
• Spirulina, sea vegetables, tempeh, and beans and legumes do not provide adequate amounts of B12.
• Diets containing no meat, dairy, or eggs provide little or no Vitamin B12 and potentially less iron, calcium, and essential fatty acids than a diet containing animal products.
• Individuals practicing a vegan diet generally require a Vitamin B12 supplement.

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Vitamins: Information and Sources

FAT-SOLUBLE VITAMINS

Vitamin A: Beta-Carotene
• Vitamin A is needed for growth and development and immunity, and healthy vision, hair, skin, nails, bones and teeth.
• High doses of vitamin A supplements can be toxic; doses should not exceed 25,000 IU per day.
• Sources: apricots, cantaloupe, peaches, carrots, liver, egg yolk, yellow and dark green leafy vegetables

Vitamin D (calciferol)
• Aids in absorption of calcium, helps build bone mass and prevent bone loss. Helps maintain blood levels of calcium, phosphorus.
• Toxicity is more likely to occur in infants and young children. For adults toxicity is not a problem unless doses are in the range of 50,000 IU per day.
• Sources: sardines, Vitamin D fortified milk, liver, egg yolk, tuna, salmon, sunlight, and shitake mushrooms

Vitamin E (tocopherol)
• An antioxidant and important for the protection of cell membranes as well as maintaining healthy skin, immunity, nerves, muscles and red blood cells.
• Sources: wheat germ, nuts and seeds, vegetable oils, milk fat, egg yolk, gree leafy vegetables

Vitamin K (phylloquinone)
• Required for normal blood clotting. Also helps to build and maintain strong bones.
• Sources: soybean oil, vegetable oils, wheat bran, liver, dark green keafy vegetable

WATER SOLUBLE VITAMINS

Thiamin; B1
• Prevents beriberi. Aids in carbohydrate metabolism. Essential for growth, normal appetite, digestion, and healthy nerves.
• Sources: potatoes, wheat germ, organ meats, pork, whole grains

Riboflavin; B2
• Helps in red blood cell formation, nervous system functioning and release of energy from foods. Needed for vision and may help protect against cataracts.
• Sources: enriched cereals, milk & dairy foods, organ meats, breads, eggs, green leafy vegetables

Niacin; B3
• Promotes release of energy from foods and proper nervous system functioning.
• Intake of one gram or more of niacinamide daily is safe for most people, but nicotinic acid, usually given to treat lipid disorders can cause flushing of the face, (this is a temporary side effect and will stop within one hour).
• Sources: peanuts, fish, poultry, legumes, liver, whole grains, milk, meat, eggs

Vitamin B6 (pyridoxine)
• Essential for protein metabolism, nervous system and immune function. Involved in synthesis of hormones and red blood cells.
• Vitamin B6 is safe at doses of 200 mg per day.
• Sources: cereal bran & germ, glandular meats, pork, milk, egg yolk, oatmeal, legumes

Folic Acid
• A type of B vitamin needed to form new cells. It reduces the risk of spina bifida during pregnancy and works with vitamin B12 to help keep the circulation healthy. Also important for healthy red blood cells and nerve function. Folate is the form of folic acid naturally found in foods.
• Sources: lentils, cowpeas, asparagus, broccoli, collards, yeast, organ meats, beef, wheat, eggs, fish, dry beans, green leafy vegetables

Vitamin B12
• Essential for protein metabolism, nervous system and immune function. Involved in synthesis of hormones and red blood cells.
• Sources: liver, meat, kidneys, eggs, milk & dairy foods

Vitamin B5 – Pantothenic acid
• Aids in normal growth and development.
• Sources: present in all plant and animal foods, eggs, kidney, liver, salmon, yeast

Biotin
• Assists in metabolism of fatty acids and utilization of B vitamins.
• Sources: liver, mushrooms, peanuts, yeast, most vegetables, banana, grapefruit, tomato, watermelon, strawberries

Vitamin C (Ascorbic acid)
• An antioxidant which helps to protect against free radicals, fight infection, boost iron absorption, and maintain healthy skin, blood vessels, bones and gums.
• The only clinical side effect observed with very high doses of ascorbic acid is mild diarrhea which is a good indicator of what your body can tolerate.
• Sources: Puerto Rican cherry, citrus fruit, tomato, melon, peppers, raw cabbage, greens, guava, strawberries, broccoli, pineapple, potato

Reference: Food, Nutrition & Diet Therapy, 11th Edition, Krause & Mahan, W.B. Saunders Company, Philadelphia, 2004.

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Eating to Nourish

Emotional Nourishment – Many people eat when they are not hungry; instead they are lonely, bored, angry, or feeling empty inside. This is how food becomes medicine. The food might displace the feelings temporarily, but that empty feeling is still there. During times like these it is very important to be one’s own best friend. Allow the feelings of loneliness, depression, or boredom. It’s really okay to feel all these emotions; everyone does from time to time. If the feelings get too overwhelming, do something to pampering. Take a relaxing bath, read a favorite book, or do whatever feels good.

Self-talk – Self-talk can be critical, worrisome and negative, it can worsen depression and promote old behaviors. Work toward developing the inner voice (self- talk) into a coach. The job of the coach is to provide guidance, inspiration and praise; tell the truth objectively without judgment; and provide direction and support. Positive self-talk can help during the hard times and increase motivation.

Troublesome thoughts – Feeling down, ask: “What is going on for me right now?” Thoughts have a tendency to persist and grow, so that by the time they are noticed, they have snowballed into big negative patterns. If it’s difficult to identify the troublesome thoughts, keep a journal and write down the thoughts, especially just before and after eating. Take periodic thought inspection breaks, especially before meals. If critical, negative thoughts persist take a moment to replace this talk with accepting, supportive and encouraging thoughts.

Reasonable goals – If goals or expectations are high and constantly changing – this is a set-up for failure. Avoid setting abstract goals like “I want to lose thirty pounds”. Set specific, concrete behavioral goals such as, “I’ll increase my exercise to 30 minutes a day, five days a week, and I’ll eat 1600 to 1800 calories a day”. Avoid strict commands like “I’ll never eat another cookie”, or “I’ll always exercise every day”. Such resolutions are sure-fire tickets to failure. Leave room to make mistakes or deviate somewhat, because human beings are not perfect.

What is working? – There is a tendency to dwell on mistakes, which can lead to decreased motivation. Give credit where credit is due. If there are things that are working, take note and incorporate them often. This will encourage continued success for the weight loss program.
Solve problems – What if no credit is due? What if there was an all-day binge? Again, the internal dialogue (self-talk) is crucial. Critical, negative thoughts will lead to feeling worse; ignoring the incident, will increase the chances it will happen again. Instead, say, “O.K., I didn’t have a good day, but that doesn’t mean I’m terrible”. Problem solve for ways to interrupt the pattern the next time it occurs. Learn from mistakes; don’t be defeated by them.

Accept yourself – Some people are afraid that accepting themselves at their current weight will lead to inaction – they won’t feel the need to change their habits. However, belittling and criticizing will not motivate change. Self-acceptance means truthfully acknowledging good qualities and imperfections. It also means treating the body as a prized possession. So, remember love and acceptance is key.

Weight loss booster shot – Weight loss can be multi-faceted – self-talk, self-love, determination, small changes, and attainable, reasonable goals. A low-fat, high fiber diet incorporating adequate protein, vegetables, grains, fruits, and lots of water, at least eight glasses per day, is a great plan. An experienced nutritionist or naturopathic practitioner can help tailor a plan that includes nutrition and exercise to facilitate weight loss. Remember to be loving and gentle. Congratulations – this is a big step toward long-term health, happiness, and well being.

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How to Lower your Estrogen Levels

Many diseases are affected by high levels of estrogen including fibrocystic breast disease, ovarian cysts and premenstrual syndrome or PMS. The liver is important in breaking estrogen down into an almost totally impotent form. It also converts estrogen into compounds that can be excreted from the body through urine and bile. The purpose of this diet is to support the liver, to reduce sources of estrogen found in foods, and to support other glands such as the adrenal glands an the thyroid gland that influences estrogen.

THE DIET

• Eliminate sugar, white flour, and refined foods.

• Eliminate methyl xanthines such as coffee, tea, chocolate, colas and other foods or beverages that contain caffeine.

• Eliminate red meat and fowl. Organically raised fowl is OK.

• Decrease fats, especially animal fats. Use instead unsaturated fats such as those in cold pressed vegetable oils.

• Increase foods found in the cabbage family such as cabbage, brussel sprouts, cauliflower, etc. As the Indole 3 Carbinole helps aid in the detoxification of estrogen to a less active form.

• Decrease dairy products such as milk, cheese, cream, etc.. This helps maximize thyroid function.

• Increase complex carbohydrates such as vegetables, whole grains, etc..

• Increase the consumption of garlic and onions.

• Be sure you are taking adequate amounts of selenium, iodine, beta-carotene and vitamins A, C and E. Consult your clinician to determine this.

Source: Bastyr Students

Edited with permission by Dr. Nicole Sundene

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Vegeterian Sources for Essential Nutrients

PROTEIN – legumes, tofu, tempeh, soy protein isolate, dairy products, nuts/seeds, quinoa, amaranth, Brewer’s yeast, protein powders

CALCIUM – fortified soy or rice milk, milk and milk products, dark green vegetables, sea vegetables, calcium precipitated tofu, almonds, lime-processed tortillas with calcium salts, amaranth, dried figs, blackstrap molasses, carob, supplements

IRON – legumes, whole or enriched grains, cereals or breads, amaranth, nuts, dark green vegetables, sea vegetables, wheat grass, prune juice, dried fruits, avocados, eggs, blackstrap molasses, Brewer’s yeast, supplements

ZINC – nuts/seeds especially pumpkin and sunflower seeds, beans, wheat germ, millet, quinoa, amaranth, wild rice, collards, yogurt, milk, cheese (especially cheddar), ginger, avocado, Brewer’s yeast, supplements

VITAMIN B2 (Riboflavin) – fortified rice and soy milk, milk and milk products, legumes, dark green vegetables, nori, millet, wild rice, wheat germ, avocado, Brewer’s yeast, spirulina, carob, supplements

VITAMIN B12 (Cobalamin) – milk and milk products, fortified rice and soy milk, Brewer’s yeast, fortified breakfast cereal, eggs, wheat grass, fortified soya meats*, tempeh*, spirulina*, supplements
*analogs may not be as well absorbed

VITAMIN D – sunlight, fortified soy and rice milk, fortified cow milk, eggs, sunflower sprouts, supplements

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Ayurvedic Vegetarian Recipes

Ayurvedic cooking offers some wonderfully new and unusual ways to cook vegetables.

SAUTÉED BROCCOLI

5 cups chopped broccoli
1–2 Tbs. ghee (directions below)
1/2 tsp. mustard seed
1/4 tsp. cumin seed
1/8 tsp. hing (available at Indian or international stores, also called asafetida)
1 clove garlic, minced
1 tsp. turmeric
2 tsp. coriander powder
3/4 tsp. sea salt

1 Tbs. fresh lemon or lime juice

Chop broccoli into 1/2 inch pieces (yes, that is small). Heat ghee in a large, heavy skillet, then add mustard and cumin seeds, hing and garlic. When the mustard seeds begin to pop, add the turmeric and then the broccoli. Stir well to coat. Add remaining ingredients and mix well. Cook uncovered until broccoli is tender, but still bright green, around 10–15 minutes. The smell of this cooking will stimulate your appetite.
This dish works well with rice, soup, and with some meats like chicken and denser fish.

GHEE
(This is also called clarified butter.) Take 1/4 to 1 pound of butter and melt over a low heat. As it heats, notice the milk solids that come to the surface and fall to the bottom. The clear stuff in the middle is the ghee. Heat until there is definite separation, remove quickly from heat, and allow to cool for a few minutes. Skim off any scum at the surface and pour the clear liquid into a container. Ghee will keep in the refrigerator for many months. (Discard the milk solids.)

DARK LEAFY GREENS

 1 bunch dark leafy greens (collards, kale, mustard, turnip, dandelion)
 1/2 to 3/4 cup water

 1 tsp. sunflower oil or ghee
 1/2 tsp. whole cumin seeds
 1 tsp. coriander powder

Wash and chop greens, taking out the stems. Steam greens over hot water on low heat until tender, about 7–15 minutes. Drain. (You may save the water, if it’s not bitter, for soup.)
Heat oil in small sauté pan over low heat. Add cumin seeds and as they brown, stir in coriander. Brown the mixture. Pour over the drained greens and mix well. Serve immediately.

GREEN BEAN BHAJI

 4 cups fresh green beans
 1 Tbs. sunflower oil or ghee
 1/2 tsp. black mustard seeds
 1/8 tsp. hing
 1 tsp. turmeric
 2–6 Tbs. water
 1/2 tsp. sea salt
 1 inch fresh chopped ginger root
 1 small fresh green chili pepper (great for taste, may omit)
 1/2 cup chopped fresh coriander leaves (cilantro)
 shredded unsweetened coconut

Wash beans and chop into one-inch pieces. Warm oil or ghee in large skillet with lid. Add mustard seeds and warm until they pop. Add the turmeric and hing and stir well. Add chopped green beans and 2–3 Tbs. water. Cover and cook on low until beans are tender (15–30 minutes). Put the remaining water and ingredients into blender and puree. Pour over the beans and mix well. Simmer for 1–2 minutes until well mixed. Garnish with coriander leaves and coconut.

CUMIN ZUCCHINI

 2 medium zucchini
 3 shitake mushrooms, dried
 2 Tbs. ghee
 1/2 tsp. whole cumin seed

Soak mushrooms in a cup of water for 10 minutes or until tender. Heat ghee in medium-sized heavy skillet. Add cumin seeds and heat until they brown. Wash and slice zucchini. Drain and slice mushrooms. Add zucchini and mushrooms to mixture and stir, cooking for 5 minutes on medium heat.

FRESH DILLED ZUCCHINI

 2 medium zucchini
 1 bunch fresh dill
 2 Tbs. sunflower oil
 1/2 tsp. turmeric
 1/8 tsp. hing
 1/2 tsp. water
 1 Tbs. barley malt or brown rice syrup
 2 Tbs. fresh lemon juice
 1-1/2 tsp. coriander powder

Wash and finely chop dill. Wash zucchini and cut into one-inch slices. Heat oil in medium-size heavy skillet. Add turmeric, hing, zucchini, and water. Cover and cook 5 minutes. Add remaining ingredients and cook 5 more minutes. May top with yogurt for a different taste.

SWEET STEAMED BEETS

 4 cups raw beets (5–6 medium beets)
 2 Tbs. ghee
 2 Tbs. fresh lemon or lime juice
 1 Tbs. coriander powder

Wash and slice the beets into 1/8- to 1/4 inch slices. Pour one inch of water in the bottom of a heavy medium-sized pot and add steamer. After bringing to a boil, add beets and steam until tender, about 20–25 minutes. Drain.
Melt ghee in small pan. Add lemon juice and coriander and mix well. Pour over beets and serve.
SWEETENED CARROTS

 4 cups sliced carrots (4 medium)
 1 Tbs. sunflower oil
 1/2 tsp. mustard seeds
 1/2 tsp. turmeric
 1/8 tsp. hing
 1/2 tsp. sea salt (or less)
 1 tsp. coriander powder
 1/4 hot green pepper, chopped (optional)
 3 Tbs. water
 1 tsp. maple syrup

Wash and slice carrots. In heavy skillet heat oil and add mustard seeds. When they pop, add turmeric, hing, carrots, salt, pepper, and coriander. Cook, uncovered, over medium heat, stirring frequently for 2–3 minutes. Add water and maple syrup. Cover and cook for 5 minutes over low heat.

CURRIED NUT SOUP

 1 Tbs. butter or 2 Tbs. olive oil
 2 large cloves crushed garlic
 1 cup finely chopped onion
 2 Tbs. freshly grated ginger root
 1 tsp. sea salt

Sauté the above ingredients in a large kettle over medium heat.

 1 cup chopped raw nuts (peanuts, almonds, etc.)
 1/4 tsp. cinnamon
 1/4 tsp. cloves

 1/4 tsp. ground cardamom or coriander
 1/2 tsp. dry mustard
 1/2 tsp. turmeric
1 tsp. ground cumin

Add these ingredients and sauté, stirring, another 8–10 minutes over lower heat.

 2 cups vegetable stock or water
 1/2 cup natural nut butter
 1 Tbs. honey
 cayenne pepper to taste (1/8–1/2 tsp.)

Mix together thoroughly and add to the sauté mixture. Mix well and simmer, covered over very low heat, for one hour. Stir occasionally to prevent sticking. Just before serving whisk in:

 1-1/2 cups buttermilk (at room temperature to prevent curdling)

Top with the following mix, or invent your own.

Topping

 2 green bananas (you wouldn’t eat them for another 2 days)
 juice of 1 lemon
 3 Tbs. butter or olive oil
 1/4 tsp. cardamom
 1/4 tsp. turmeric
 1 Tbs. sesame seeds

Slice bananas and marinade in lemon juice for 10 minutes. Heat the butter, add bananas and other ingredients, and sauté over low heat for about 5 minutes. This is spooned onto the bowl of soup just before eating. You may experiment with other fruits instead of bananas. Raisins are good added to this topping, and apricots and apples are too.
Serve the above soup with a rice dish for a great meal combination.

RICE AND GREEN PEA DISH

 2 cups brown rice
 3 cups water
 2 cups freshly steamed peas
 1/2 cup onion, sliced and steamed
 1 cup sweet red pepper, sliced and steamed

Cook the brown rice in 3 cups of water until tender. Usually takes 35–50 minutes. Toss with vegetables and season to taste with salt, black or white pepper, and cayenne.

If a meal does not feel complete without bread and butter, try bread and olive oil in place of butter. You can also soak herbs in the olive oil for a few days: basil, rosemary, garlic. Or try flat bread and yogurt dip for a more exotic taste.

YOGURT DIP

 2 cups yogurt
 1 cucumber, seeded and finely minced
 1 sweet yellow or red pepper, seeded and minced

Season to taste. Some options include:

 cumin and garlic
 dill
 basil
 cayenne
 honey
 lemon juice

This dip is great with flat bread or with raw vegetables or fruits.

©KitchenTableMedicine.com, LLC ™

Healthy Vegetables

SELECTION: Proper selection of vegetables can maximize nutrient content and minimize exposure to pesticides and chemical fertilizers. When possible, buy in-season, fresh produce from local organic farmers.

• Qualities to look for include compact, tightly closed heads and tips, green, fresh-looking tops and leaves, crispness, firmness, brightness of color, smooth skins, and heaviness in relation to size. Choose corn still in its husk to preserve nutrients and taste. The casings on onions and garlic should be dry and papery.
• Qualities to be avoided are discoloration, bruises, limpness, wax, wilted tops or leaves.

WASHING AND PREPARING: Scrub non-organic vegetables with a non-toxic soap solution to remove chemicals. Before preparation and cooking, rinse whole vegetables quickly under water to preserve nutrients. Avoid soaking vegetables in water, which decreases water-soluble vitamin and mineral content. Leafy vegetables should be completely dried after rinsing because water left on the leaves can dissolve the vitamin C and mineral content. Because increased surface area exposure to oxygen leads to increased nutrient loss, any chopping of vegetables should be done immediately before cooking (or eating if raw). During vegetable preparation, remember that the outer parts of leafy vegetables contain higher concentrations of nutrients than the tender inner leaves. Leafy portions are more nutrient-dense than stalks and leaf midribs.

STORAGE: Proper storage ensures optimal vitamin and mineral content.

• Fresh vegetables should be purchased in smaller quantities two or three times a week rather than in larger amounts once a week. Store leafy vegetables for short periods of time in the refrigerator. Hard squash store well for several weeks on the counter. Potatoes and sweet potatoes should be stored at room temperature or cooler and out of the light (a paper bag works well) to prevent sprouting and turning green. Store root vegetables in the refrigerator crisper section.
• Options when time and resources are available, include freezing or canning. These methods can be used to take advantage of lower seasonal organic produce prices. Be sure to label all stored food with the date, contents, and any special processing techniques used on that batch. Keep track of which methods work best.
• Freeze only very ripe, unblemished vegetables. All vegetables except bell peppers and tomatoes must be blanched to destroy the enzymes that could cause decomposition. To blanch: steam chopped vegetables for the allotted time specific for the particular vegetable (consult a cookbook for specific directions and times—usually no more than 3–4 minutes). Cool the vegetables quickly under running water and package immediately. Seal out as much air as possible. Blanched frozen vegetables will keep for six months at 5°F.
• Canning requires more equipment and time. However, with this method the quality and nutrient content can be preserved at a high level for as long as one year (as long as jars are kept in a cool, dark place). The process consists of heating the vegetable in glass jars for a particular period of time. This destroys spoilage-creating bacteria, molds, etc., and seals out air thus preventing entry of new microbes from the environment. For particulars about the canning process consult a canning book.

COOKING: Baking can be used for hard squash, sweet potatoes, and potatoes. For most other vegetables, steaming is the ideal method. Use as little water as possible (about 1/2 cup), and a steaming rack inside a tightly covered pot to minimize nutrient loss. After bringing the water to a boil, take the vegetable(s) out of the refrigerator, wash briefly, and add to the pot. Reduce heat to a simmer. Cook until tender but not soft. Make use of the water left in the pot as a soup stock, to cook rice, or to feed a pet. Cook frozen vegetables directly without thawing. When steaming vegetables that have different cooking times, stagger their addition to the pot. Or put the slowest cooking on the bottom closest to the heat and the fastest ones on the top.

HEALTH BENEFITS of VEGETABLES:

• Fiber is needed for intestinal health. It’s helpful in the prevention of constipation, hemorrhoids, diverticulosis, and colon cancer. It’s also helpful in regulating blood lipids and cholesterol, as well as for stabilizing blood sugar. Most vegetables are rich sources of fiber.
• Vitamins & Minerals are abundant in vegetables. Here are some examples:

o Vitamin A/carotenes: Sweet potatoes, spinach, hard squash, carrots, greens (mustard, turnip, collard, dandelion), kale
o Vitamin K: Spinach, sweet potatoes, beets, bean sprouts, broccoli
o B2/Riboflavin: Spinach, sweet potatoes, beets, bean sprouts, broccoli
o B3/Niacin: Mushrooms, potatoes, asparagus, bean sprouts, Jerusalem artichokes, corn, broccoli, mustard and collard greens
o B6/Pyridoxine: Potatoes, corn, carrots, broccoli, brussel sprouts, spinach, sweet potatoes
o Folic acid: Spinach, asparagus, broccoli, brussel sprouts, collards
o Vitamin C: Tomatoes, cabbage, broccoli, collard/mustard/turnip greens, kale, kohlrabi, potatoes, peppers
o Calcium: Broccoli, collard/mustard/turnip/beet greens, kale, bok choy, dandelion greens, spinach
o Potassium: Tomatoes, spinach, potatoes, pumpkin & hard squash, parsnips, brussel sprouts, bok choy, Jerusalem artichokes
o Magnesium: Broccoli, potatoes, spinach, parsnips, collard greens
o Iron: Broccoli, spinach, potatoes

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Cooking with Sea Vegetables

Sea vegetables have 10-20 times the minerals of those found in land plants. They are an excellent source of minerals such as iodine, calcium, and iron. Also, they are rich sources of vitamins A, B, C, and E. Their taste may seem strong at first, so try a good recipe, like the one on the back, when first incorporating sea vegetables into the diet. Unless otherwise stated, sea vegetables should be stored in sealed containers in a cool, dark place where they will keep indefinitely.

Agar
• Natural jelling agent. Can be used in place of gelatin.
• ¼ cup of agar gels one quart of liquid. Agar thickens at room temperature, unlike gelatin, which must be chilled.

Arame
• Good introductory sea vegetable due to its mild flavor. Great in salads.
• Soak in cold water and drain for use.

Dulse
• Very high in iron (14mg per ¼ cup).
• Leaves can be soaked for five minutes and added to soups or salads. Flakes or granulated dulse can be sprinkled onto most food for a nutritional boost.
• Soak in cold water, or add flakes directly to food.

Hiziki
• Very high in minerals (34g of minerals/100g). Richest of all sea vegetables in calcium. ¼ cup of hiziki = calcium in ½ cup whole milk.
• Soak in cold water before using. Cook in apple juice and combine with other vegetables to moderate strong taste. Great in salads.

Kombu
• Rich in minerals, kombu increases the nutritional value of the food it is prepared with.
• Contains glutamic acid, which acts as a tenderizer. Add kombu when cooking beans to increase their digestibility. Soak in cold water before using.

Nori
• Most commonly used in making sushi. Can also be eaten directly from package by lightly toasting and crumbling onto food.
• Soak in cold water before using.
• Store in the freezer in a zip-lock bag to preserve freshness.
Wakame
• High in calcium and niacin.
• Often used in soups. Can also be toasted and ground into a condiment.
• A small amount expands when soaked. Soak 10-15 minutes. After soaking, remove the main rib or stem and cut leaves into small pieces.

Triple “A” Salad by Mary Shaw

1 hass avocado
1/8 cup dry arame, soaked in 1 cup filtered water
4 cups salad greens or 1 head green leaf lettuce and 1 bunch spinach or cooked greens
¼ cup raw almonds
Dressing:
3 tablespoons toasted sesame oil
3 tablespoons brown rice vinegar
2 tablespoons brown rice syrup
2 teaspoons Dijon mustard
½ teaspoon sea salt
2 teaspoons poppy seeds

Heat an oven to 350 F, and roast the almonds on a dry cookie sheet for 7 to 10 minutes or until aromatic. Coarsely chop them. Wash the salad greens, spin or pat dry. Drain the soaked arame and add to the greens. Cut the avocado into slices in the long direction, Combine all the dressing ingredients, using a whisk to beat them. Add the dressing to the greens and arame. Toss to combine. Gently fold in the avocado. Garnish with the almonds.

Preparation Time: 15 minutes
Makes 4 servings

Baked Fish in a Nori Wrapper by Mary Shaw

3-6 ounce servings of fish per person (ask the butcher to skin and cut the fish into individual portions)
Lemon, very thinly sliced
Sea salt or miso
Fresh herbs (rosemary, tarragon, or thyme work nicely)
Fresh garlic
Nori sheets

Wash and pat the fish dry. Rub the fish with a pinch of sea salt or miso paste. Place thin strips of lemon, fresh herbs, and garlic on one side of the fish. Place a serving of fish in a sheet of nori. Warp the nori around the fish to completely encase it. Slightly moisten the ednori at the edges and folds to seal the wrapper tight around the fish and to prevent cracking. Repeat this process for all the individual servings. Place the wrapped fish in a lightly oiled baking dish. Bake at 350 F for about 10 to 15 minutes for each inch of thickness. Serve with some steamed rice and the Triple “A” salad.

Preparation time: 30 minutes
Makes: depends

From “Feeding the Whole Family” by Cynthia Lair

©KitchenTableMedicine.com, LLC ™

Soy Foods & Miso Soup Recipe

Numerous reports indicate that, because soy is high in isoflavones, it can prevent illness and promote good health. Isoflavones are a class of phytochemicals, which are compounds found only in plants (phyto means plant).

Isoflavones:
• Help prevent the buildup of arterial plaque, which reduces the risk of coronary heart disease and stroke.
• Have antioxidant properties that protect the cardiovascular system from oxidation of LDL (bad) cholesterol.
• May help reduce breast cancer by blocking the cancer-causing effects of human estrogen.
• May prevent prostate cancer by hindering cell growth.
• Can fight osteoporosis by stimulating bone formation and inhibiting bone resorption.
• May even relieve some menopausal symptoms as well.

The highest amounts of isoflavones are found in tempeh, whole soybeans (like edamame), textured soy protein, soynuts, tofu and soymilk. Researchers recommend consuming one to two servings a day. A serving is equal to 1 ounce of soynuts; 4 ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of soymilk.

Soy Flour
Replace up to 20% or 1/5 of regular flour with soy flour. It is found as ‘full fat’ or ‘defatted. ½ cup of full fat has 16 grams of protein; while ½ cup defatted has 25 grams of protein.

Soy Protein Beverage Powder
Use it in shakes and smoothies or add the unflavored powders to yogurt or regular recipes. Look for it in cans or bulk bins in health food stores. 1 scoop of powder has approximately 10-25 grams of protein per scoop- check the nutrition facts label.

Soy Milk
Can be substituted for cow’s milk in most cases. It is available in whole, low fat, no fat, flavored and enriched varieties in aseptically sealed containers. 8 ounces of whole soy milk has 10 grams of protein, 8 ounces of light soy milk has 4 grams of protein.

Soybeans
Canned soybeans are available ready to use in soups, chili and stews. Fresh and frozen beans should be steamed or boiled and can be served hot or cold. Dry-roasted beans (soy nuts) soy
nuts are great for snacks. Dried whole beans must be soaked for at least 8 hours and then simmered for at least 3 hours. Soybeans can be found dried, precooked in cans, frozen and dry roasted. ½ cup cooked soybeans have 14 grams of protein; edamame has 10 grams.

Tofu (soybean curd)
Firm and extra-firm can be cubed and added to a stir-fry or marinated and then baked or grilled. Soft and silken tofu is great for recipes that need to be blended such as shakes, dips and dressings. Tofu is available as extra-firm, firm, soft and silken. It is found in watertight plastic tubs and vacuum packed containers in the refrigerator section, or aseptically sealed containers that do not require refrigeration. Look for “calcium-processed” for added dietary calcium. ½ cup of firm tofu has 10 grams of protein and 1/2 cup of soft tofu has 8 grams of protein.

Tempeh (fermented soybeans)
Tempeh can be used as a meat substitute for hamburgers, shish kebobs, and chili or simply marinated and then grilled or baked. Look for it in the refrigerator or freezer section at the local health food store. ½ cup of tempeh has 16 grams of protein.

Miso (fermented soybean paste)
Miso is a fermented soybean paste made from soybeans combined with barley or rice and sea salt and allowed to age. It contains an abundance of natural digestive enzymes and bacteria beneficial to the digestive tract. Miso paste has a salty taste, which can be used in soup broths and stews, marinades and sauces. It is found in tubs or plastic bags at health food stores and Asian markets. There are numerous varieties of miso to try: salty, sweet, and mellow. 2 tablespoons of regular or mellow brown miso has approximately 4-6 grams of protein.

Miso Soup Recipe

Miso is a “live food” and can be damaged by excess heat. Boiling miso or simmering too long can destroy its digestive enzymes and bacteria. Purchase unpasturized miso found in the refrigerated section at natural foods stores.

6 cups vegetable or Kombu (a sea vegetable) stock or water
1 onion, sliced (or green onions or leeks)
1-2 carrots, sliced thin
1 ½ cups chopped greens (such as kale, cabbage or bok choy)
5-6 level tsps Miso paste

Bring stock to a boil, add onions, then add carrots and simmer for 10 minutes. Add greens and simmer uncovered for 5 to 6 minutes. Turn off the heat. Dilute the miso paste in a little broth and then add to soup. Allow the soup to rest before serving. Garnish with minced green onion.

Many combinations of vegetables can be used. Winter squash and other root vegetables are particularly tasty- experiment. Tofu can be added for extra protein. Sea-vegetables such as, wakame and nori combine well and add calcium, minerals and trace elements.

References: The Complete Soy Cookbook by Paulette Mitchell, The Natural Kitchen: Soy! by Dana Jacobi, Soy of Cooking by Marie Oser, The Whole Soy Cookbook by Patricia Greenberg & ESHA Food Processor
www.talksoy.com and the US Soyfoods Directory at www.soyfoods.com & http://www.fwhc.org/health/soy.htm
For more information and recipes call 1-800-Talk-soy

©KitchenTableMedicine.com, LLC ™

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