Debra's Nutritional Pathways to Healing

It's All About the Basics - The Holiday Season

2011-11-10T15:59:00.006-05:00

This time of the year as we approach the holiday season, people are particularly concerned about their "diet." There is no need to change your approach to eating except for a few things. Here are the basics to healthy eating which do not change:

1. Eat plenty of vegetables and avoid frying them
2. Eat adequate amounts of protein daily (about 1 gram/kilogram of your current body weight) and avoid frying
3. Concentrate on whole grains and avoid white flour products
4. Choose fruit rather than fruit juices
5. Avoid processed foods of all kinds as much as possible
6. Strictly limit alcoholic beverages
7. Avoid soda
8. Drink plenty of water throughout the day

When you are going to a party and you are concerned about the food that will be served, be sure to have a small, balanced, mini meal ahead of time. This way when you get to the party, you can just have a taste of a few things but will not be too tempted to rely on the foods served to satisfy your hunger.

If you are doing the entertaining, be sure to give your guests some of the leftovers so they will not be there to tempt you for the next day or two. Your guests will appreciate it, and you will be avoiding those extra calories.

It is a time of year when we enjoy the company of friends and family. Good food is part of the celebration!

Healthy Eating Plate vs USDA My Plate

2011-11-10T15:36:00.006-05:00

I think the Harvard Medical School has done a great job with their "Healthy Eating Plate" below. It works for vegetarians and carnivores alike. For your protein as an example, this section on your plate could be beans or chicken. The plate emphasizes a larger portion of vegetables than the USDA version, and this is important for reducing overall sugar consumption.

It is visual, concise, and easy to use. Please be sure to read the sidebars too which give guidelines for foods to emphasize and those to limit.

Pasture-Raised Eggs - No De-Beaking!

2011-07-19T13:55:00.002-05:00

I don't promote particular brands of products very often, but when I do, you can rest assured I have good reason. Take Vital Farms for instance. This is a company that produces the most delicious eggs you can imagine without sacrificing care and respect for the hens. Their "girls" as they call them, enjoy the outdoors, fresh air and exercise. They have a wonderful diet since they are permitted to pasture. These eggs are certified organic which means the land on which they pasture is free of anything that would contaminate the soil and water; and when their diet is augmented with feed, it is certified organic. So will these eggs cost a little more than the factory-farmed version you normally buy? Yes, of course. Are they worth it? Absolutely yes! Eggs are one of the most perfect foods---a great source of protein, iron and omega 3 fatty acids.

I particularly like this farm because they do not de-beak their hens. Imagine how painful and debilitating this is for an animal? How can food produced by an animal that suffers so much be good for you? They de-beak the hens in conventional production so they can be squeezed together in inhuman conditions.

I do still love the freshness of an egg straight from the pastures of a family farm---like the ones I used to get from my good friend, Ann, in upstate New York. No artificial light, roaming freely during the day, only supplemented with the most natural diet, and never any de-beaking. Just good old-fashioned family farming at its best!

The next best thing are these eggs! Give them a try! See a video about the farm in an earlier post from today or visit www.vitalfarms.com

Vital Farms | Austin, TX

2011-07-19T13:54:00.001-05:00

How to Avoid BPA Exposure from Cash Register Receipts - Planet Green

2011-07-14T14:40:00.001-05:00

How to Avoid BPA Exposure from Cash Register Receipts - Planet Green

Salt

2011-04-21T14:24:00.003-05:00

People are always asking me about the use of salt. Basically they want to know is it "good" or "bad." Humans are always looking for a yes or no answer. What we need to remember is that most things in life fall in that gray area. Salt is a good case in point.

First, what you need to know is that salt started to become a big issue once people started consuming a diet rich in processed foods. You see, it is the sodium in these foods that is putting everything off balance because substantial amounts are used to add flavor at low cost and prolong shelf life. If you look at the pie chart, you can see that processed foods are causing all the trouble. No surprise! If you eliminate processed foods, it allows you to use some actual salt. I like the good sea salts because a small amount goes a long way in enhancing the flavors in your foods with the added bonus of some naturally-occurring minerals. There are many good natural salts out there like Celtic Salt and Real Salt that you can use in this way.

Second, the best way to keep our sodium and potassium levels in check, is to eat lots of potassium rich fruits and vegetables. So you see, it is a win, win situation. If you stay away from all that processed food and start eating real food again, you won't have to worry so much about this whole subject. I am definitely not suggesting you begin salting away. On the contrary, you need to be disciplined with the amount you use.

So stop wasting your time adding up the sodium in those frozen meals and canned soups you have been eating. Go cold turkey and just end the madness. Start eating real food again, and I promise you will be revitalized and energized like a plant that was desperate for water!

The Healthy Breakfast

2011-03-31T12:41:00.009-05:00

Did you skip your breakfast today? After you woke up this morning, how long did you wait to eat----1/2 houri, 1 hour, 2 hours?

New studies are showing that breakfast is even more important to general health than we thought. This is why I am seriously concerned that approximately one third of all Americans skip breakfast entirely every day! In this blog I want to convince you that you absolutely must eat breakfast and that it is a great way to make a major difference in your health and fitness level.

People who skip breakfast tend to gain weight and they have reduced energy and mental focus. This is a big problem in our schools today with many children skipping this important meal and heading off to school at the crack of dawn. Then everyone wonders why they cannot concentrate!

On the other hand, people who eat breakfast tend to have an easier time losing weight and maintaining a healthy body composition. When I am talking about healthy body composition I am referring to percentage of muscle and percentage of fat as it relates to total weight. We want to be as lean as possible and this means more muscle and less fat. When people eat breakfast, they tend to snack less on junk foods. In addition, people who eat breakfast have increased energy and mental focus. This can be seen in all age groups from small children to the elderly. Studies show that significant reductions in risk for obesity and metabolic syndrome can be achieved by simply eating breakfast.

So now, what do I mean by breakfast? This is a meal you eat within one hour after rising in the morning. When you sleep during the night, your body is basically in a fasting state. When you get up in the morning, you need your breakfast to refuel. When you wait too long to eat, your body actually begins to break down muscle rather than fat. Now the last thing we want to do is break down muscle! The more muscle you have, the more calories you burn. Your resting metabolic rate improves when you have more muscle mass. Muscle loss decreases your ability to burn calories and increases your tendency to gain weight. Muscle loss can also result in injuries.

When you wake up in the morning your cortisol level is normally high. When you eat your breakfast, it helps reduce your cortisol. The protein in your breakfast plays an important role here by pushing this cortisol down quickly. You definitely don't want your cortisol to remain high. When it stays elevated, the immune system is suppressed, you make less testosterone and estrogen, blood sugar tends to elevate, muscle breaks down, and you inhibit your ability to metabolize carbohydrates.

To top it all off, studies have shown that skipping breakfast increases your risk of developing painful gall stones!

My simple recommendations for breakfast are that you include a healthy protein like; eggs, fish, chicken turkey, sprouted or fermented tofu or other beans, combination of beans and grains, or nuts and seeds. Then I suggest you add a fruit portion and/or a vegetable portion. It is optimal to have both a fruit and vegetable.

If you don't have time to prepare breakfast, opt for a smoothie. Take a tall glass and add protein powder, frozen berries, and water and use a wand blender to make it smooth and creamy. To work in a vegetable, separately you can mix a high quality greens product in some water. There are many such products on the market that are made of organic, nutrient dense vegetables.

Simply eating breakfast can result in increased energy and mental focus, leaner body composition, and improved overall health.

More about the importance of protein in my next blog.

The Simple Cup of Tea

2011-03-15T05:01:00.010-05:00

Tea is such a lovely beverage. Whether you prefer black tea or green tea, I recommend you go organic. Hold the heavy metals and cancer-causing pesticides please! Organic tea is quite accessible these days in loose and tea bag form. Yes, we are exposed to these contaminants in other ways, but why increase your risk when there are other options? Remember, your body is the only vehicle you have to travel through this life!

Black tea and green tea both contain antioxidants called polyphenols, but green tea delivers a more powerful punch. Green tea contains significant amounts of EGCG (epigallocatechin-2-gallate) which has been shown in studies to increase immunity and reduce inflammation. It is the antioxidants in green tea that seem to be responsible for these positive effects from reducing risks of cardiovascular disease and osteoporosis to cancer. The jury's not out yet, but the research thus far is pretty convincing.

It is also rich in theanine, an amino acid that helps you to relax without making you sleepy. So we have a drink that has some caffeine but at the same time a substance that slows things down a little. Now we can all use that, right?! Add the bonus of helping you increase your metabolism just a little, and you have the perfect drink. Studies have demonstrated that green tea can increase your ability to oxidize fat.

You can prepare green tea very much like black tea---hot or cold. There is significant evidence that adding dairy milk can reduce the antioxidant properties of tea. Can you use other milks and not have this effect? We are not sure because there has not been enough research into this question. Even if you add a milk, you will still be benefiting to some degree, so don't hesitate.

Two words of caution. First, if you suffer from kidney stones, be careful about your tea consumption because it contains oxalates. Second, consumption of tea can reduce your absorption of non-heme iron (iron from plant sources rather than animal); so if you are a vegetarian or are anemic, do not drink tea with your meals. You do not want to do anything to impair your ability to absorb iron. You can drink your tea away from your main meal times.

Unfortunately, most of us have forgotten how to simply relax. There are many ways to do this, but what is easier than sitting by the window for a few moments with a lovely cup of tea! Ah.....on a rainy day like today I can think of nothing more sublime!

Delicious Grain - Hato Mugi (Job's Tears)

2011-03-07T14:16:00.015-05:00

It is always a treat to experiment with a new food, and this is most certainly the case with Hato Mugi!

The botanical name of this plant is Coix lacryma-jobi-l., and it belongs to the grass family, Poaceae. Traditionally grown in Asia, the seed of this plant is a barley-like grain that has many names including Hato Mugi, Job's Tears, and Coix. It is used extensively in traditional Chinese medicine and is referred to as Yi Yi Ren and primarily used for internal dampness conditions of the stomach and spleen. It is reputed to be useful for inflammation and arthritis as well as stabilization of blood sugar. In fact, those taking medications for diabetes are cautioned to monitor their blood sugar closely when consuming Hato Mugi. Research in Asia is also focused on possible anti-cancer properties. As an added bonus, Hato Mugi is considered safe for gluten free diets.

For those of you who enjoy yummy, chewy grains, I encourage you to try Hato Mugi which can usually be found in the macrobiotic section of your health food store. Like most grains, I suggest you soak it in filtered or spring water for a few hours prior to cooking. This will increase digestibility and shorten cooking time.

You can use it like rice in something like a stir fry or in place of barley in soups, salads and stuffing.

To make simple Hato Mugi:

After soaking 1 cup of Hato Mugi, toast the grain in a saucepan until it begins to crackle. Then add 2 cups of filtered or spring water and a pinch of Celtic salt (careful when you add the water to the hot grain as it can splash). Then cover and simmer on low heat about 30 minutes or until tender.

This is a fabulous Hato Mugi stew that you can enjoy any time---even for breakfast:

Hato Mugi Stew (4 servings)

2 stamp-size pieces kombu
2 large shitake mushrooms sliced
4 cups water
1/2 cup organic corn kernels
1/4 cup organic diced daikon
1/4 cup organic diced carrot
1 cup hato mugi (soak in water at least 3 hours and drain)
2 tsp organic shoyu
1 tsp grated organic ginger
3 scallions sliced

Soak the kombu in one cup of water for 30 minutes. In a pot combine the water and kombu, shitake mushrooms, corn, daikon, carrot, and hato mugi. Add an additional 3 cups of water or a little more if you prefer more of a soup-like quality to the dish. Bring the pot to a boil, cover, and simmer on low for about 25-30 minutes adding water as needed. When the hato mugi is tender, add the shoyu, ginger, scallions and serve.

This dish makes a great leftover. Don't be afraid to experiment with other vegetables, but be sure not to omit the kombu and shitake mushrooms because they are important for flavor.

Enjoy!

Note: In Chinese medicine, consumption of Hato Mugi is discouraged during pregnancy and lactation.

Great Recipe for Veggie Tempura - Don't miss the demonstraton!

2011-01-26T17:13:00.002-05:00

What is Quinoa - How to Prepare It

2011-01-19T16:56:00.009-05:00

Quinoa is a wonderful "grain like" seed that is light and fully in texture and has a somewhat nutty flavor. You will find it in health food stores in different varieties and most commonly the white and red. Though we think of it as a grain, it is technically a plant seed from the species Chenopodium which was originally grown in South and Central America and revered by the Inca's.

It is very high in protein yielding about 14 grams per 3.5 ounce uncooked serving. Not only is it power packed with protein, it contains all 9 essential amino acids making it a complete protein. This makes it a good component of a vegetarian meal or as a side dish alternative to rice or potatoes. It is rich in magnesium, iron, copper, and manganese. It also contains lots of fiber. When meal planning, remember it will count as a carbohydrate.

I recommend that you rinse your quinoa first and then soak it for several hours or overnight before preparation. This will increase digestibility and shorten the cooking time. This is a good practice for other grains like cracked or whole wheat, oat groats and steel cut oats, millet, and barley.

Don't be afraid to experiment with quinoa. You can even prepare it as a breakfast porridge similar to oats and is delicious with some raisins or currants and cinnamon added. It is also safe for those who require a gluten free diet.

Below is one of my favorites. Enjoy!

Quinoa with Cauliflower

1 cup of quinoa rinsed (and preferably soaked for a few hours)
1 1/4 cups boiling water
1 tablespoon Ume Plum vinegar or to taste (can substitute lemon or other vinegar)
2 tablespoons olive oil
1/2 cup of pine nuts which have been lightly toasted with 1 teaspoon toasted sesame oil
1/2 cup finely chopped scallions (shallots or red onion good substitutes)
1/4 cup finely chopped fresh mint (can use 2 tablespoons of dry mint)
1 cup cauliflower blanched for 2 minutes only
1/4 cup diced or shredded carrots blanched for 1 minute

Add the quinoa to boiling water. Cover, reduce the heat and simmer about 12 minutes checking to be sure there is sufficient water for the quinoa not to stick to the pot. If you are using dry mint instead of fresh mint, add the mint to the quinoa after the first 5 minutes of cooking. Once the quinoa is cooked and the water absorbed, let it stand for 5 minutes. Toss with the remaining ingredients and serve. Yields 4-6 servings.