EAT TO LIVE NUTRITION

Eat to Live Nutrition is Transfering to Wordpress!

2012-05-03T14:51:00.000-07:00

Hello Friends,

I am transferring my blog to Wordpress. If you would like to continue reading Eat to Live Nutrition, please bookmark the new page or add it to your RSS feeds.

/http://eattolivenutrition.org/

Eat to Live Nutrition will be undergoing a fair amount of changes in 2012. In the past year, I've learned a lot of new information about nutrition, especially as it relates to women. I will be writing a lot more about how to increase your fertility with food and herbs and how to manage nutrition for two during pregnancy and the postpartum months for breastfeeding mothers. I will also be exploring how to manage food sensitivities, detoxification, blood sugar imbalances, as well as other topics.

Thank you for your continued support!

Warm regards,

Traci Goodrich
Holistic Nutritionist and Traditional Foods Educator

12 Strategies for a Healthier You in the New Year

2011-12-28T11:44:00.000-08:00

As the new year approaches, many of us like to reflect upon what has worked and what hasn't worked in regard to our diets and how we take care of our bodies. Unfortunately, many of us think about our health but once a year. The New Year's Eve resolution often attempts to resolve whatever went wrong with last year's commitment to do things the right way.

Instead of trying to do things the right way, why not give your plan a little space, and maybe even allow some room for mistakes and the opportunity to start again if your original plan doesn't seem to be working?

Try implementing some of these strategies in the new year and see how you feel!

1. Give credit where credit is due. Acknowledge your successes from the previous year. Have you been eating more vegetables? Are you now reading labels and choosing foods that don't have any sugar or salt when it simply isn't necessary? Have you reduced your caffeine intake? Acknowledge whatever it is you do to improve your health in small ways.

2. Do not change your diet starting on January 1st. Start by eating the foods you normally do and pay particular attention to how some of these foods make you feel. Do you eat enough? Do you eat too much? Are you able to digest what you do eat? Do you have a blood sugar response that creates headaches when you eat certain foods? See if you can connect what you are eating to what you are feeling.

3. If you do anything this year, take a few days to record what you eat and how different foods make you feel. Do some some foods and drinks make you feel vital and alive, while others make you feel tired and generally stagnate your energy? Embrace the food journal!

4. Reduce and Replace. Do you drink too much coffee? Eat to many doughnuts? Salt everything you eat? Start by reducing the addictions: caffeine, alcohol, refined sugar, refined flour, and refined salt. Replace the addictions with something that you love that does not have the jolting effect that these items do.

5. Pay attention to the seasons. Recognize that there is a time for everything and that the dead of winter may not be the best time to be eating watermelon. Why is this? During the winter months, your body needs heat. Consume warm foods and warm drinks during the winter months. This does not mean consuming more hot chocolate or apple pie, instead, choose an herbal chai tea or baked apples with just a hint of cinnamon and butter.

6. Use your intuition and follow up by checking in with someone who knows. Do you feel "fight or flight" if you don't get regular meals? Does cheese sit in your stomach for hours? Do you feel irritable after eating wheat? Do you break out after eating certain foods? These are your body's cues that something isn't right with the way you are eating. If you can't figure it out, check in with someone who can!

7. Give your digestion a break. If you have managed to pinpoint a digestive issue in your food journal, the winter months are NOT the time to do a cleanse (I will outline a plan for a cleanse as we get closer to spring). Instead, try focusing on foods that are easier for you to digest but are going to keep you warm and your blood sugar in balance. Reach for cooked vegetables, vegetable soups, stews, and chili. Experiment with using bone broths instead of meat in your meals to give yourself a bit of digestive break without skimping on the protein.

8. Slow down. Take the time to prepare food and enjoy what you are eating. It doesn't have to be complicated. The winter months are the perfect time for one-pot meals. Ask yourself a few questions: Do you enjoy what is in your mouth? Would you make this meal for a friend?

9. Do you recognize when you are hungry? Do you recognize when you are full? Learn to pay attention to your body's cues.

10. Drink more. Many of us are dehydrated and need to drink more water, herbal tea, kombucha, coconut water or other beverages that replenish our cells and keep us alert. Next time you are tired in the afternoon reach for some mineral or coconut water and see if this helps.

11. Eat regular meals and focus on the quality of food you eat over the quantity of food. Experiment with eating 75% of your meal and leave some room in your stomach to simply breath.

12. Move your body. Try getting into the habit of going for a walk after you eat to help aid digestion and to keep you breathing. For many people, moving needs to come before any changes are made to the diet.

What is the right way, anyway? There is no right way, simply do what works for you. Stay with a few of these strategies until it feels right for you to move on. Make sure you feel comfortable making the changes. For some people this will be a week, for others a month, while others still will spend the winter months working on just a few of these steps. It's OK to be where you are.

I would love to know how you plan to take care of yourself in 2012. The comments section is great place to support and encourage each other. Please share your experiences with all of us!

WEIGHT MANAGEMENT CLASS

2011-01-04T16:24:00.000-08:00

"Focused on Food: Finding a Weight that is Healthy for You"

Description:

"A busy lifestyle doesn't have to lead to poor eating habits, weight gain and frustration. Instead of committing to a fad diet for the new year, commit to a new way of eating by learning about real food that supports the health of your body and learn about the foods that might be sabotaging your best efforts. This class will teach you the fundamentals of whole foods nutrition and steps that you can take to create a plan that is right for you. Everyone is an individual. Learn more about what your body needs to feel better, look younger and have more energy for yourself and to share with others in 2011!"

When:

Tuesday, January 18th, 6:00 to 7:30

Where:

Sunnyside Holistic Group, 2450 SE Belmont, Portland, OR 97214

Cost:

$35 To secure a slot in class, registration payment must be received by January 16^th.

Payment options:

PayPal

Make checks payable to Traci Goodrich.

Sunnyside Holistic Group

2450 SE Belmont

Portland, OR 97214

Contact:

Traci Goodrich, NTP at 503.233.7064 or etlnutrition@gmail.com

***Discount Winter Wellness Special on Nutrition Consultation Services:

15% discount on nutrition consultation services through the month of January.

HOLIDAY EATING SURVIVAL GUIDE

2010-11-05T10:39:00.000-07:00

Family, friends and co-workers are well meaning when they offer you special treats over the holidays. Unfortunately, the best of intentions can sabotage your efforts to eat well and to choose healthful foods for yourself and your family.

Between Dad’s world famous peanut butter fudge and Aunt Leona’s mouth-watering lemon cream pie, you’ve got your work cut out for you!

Your job is one of choice. I recommend some of the following strategies to help you find an appropriate balance. Here are some steps to limit over-consumption of holiday food and to avoid the unnecessary weight gain that is so common during the holidays.

START IN YOUR OWN HOME

If you make your own home a safe haven of healthy foods, you will be doing yourself a favor. Holidays often offer a buffet of any kind of sweet or savory treat you can think of.

I suggest going through your cupboards and your refrigerator and throwing out the refined and processed foods (white sugar, white salt, white flour) you see and replacing them with whole healthful alternatives (see the article “Great Beginnings Always Start with Leaving Something Behind” for more details on how to get started with your home cupboard and refrigerator cleanout).

By eliminating the amount of processed and refined foods in your own home, you can feel a little better about saying yes to the occasional treat when you are at a holiday function.

If it’s tradition in your home to make a few treats, try and use unrefined ingredients in the recipes. Reach for fruit, 100% maple syrup, molasses or raw honey to sweeten dishes, and remember a little goes a long ways! You can make treats that taste delicious without overloading your body with sugar.

DON’T FORGET THE BASICS

Eat balanced meals and choose foods that support your health. This may sound simple, but it often falls by the wayside during the holidays. You still need to eat fruit, vegetables, healthy fats, whole grains, protein, and calcium-rich foods to be a healthy person.

Get regular exercise to maintain your level of fitness. I don’t recommend trying to lose weight during the holidays, instead I recommend maintaining a stable weight.

INDULGE A LITTLE, NOT A LOT

I encourage you to set some limits on how much sugar and refined food you choose to eat during the holidays to 3X a week or less. It’s a good starting place considering the amount of food that is often offered.

Remember, you don’t need to say “yes” to everything that is placed before you at a dinner party. Instead, decide what you would like to indulge in. Choose one or the other.

When at the buffet table, choose smaller portions. You can always return if you are still hungry, but decide if you are hungry or if you are just trying to clean your plate.

Share what you do decide to indulge in. There is nothing wrong with having a bite or splitting a piece of pie instead of having your own.

ACCESS, ABUNDANCE AND PARTIES

Parties are for socializing, I recommend placing this before the buffet table, by arriving to the party with something in your stomach. You will feel much better when you do reach for a small nibble of something you would like to enjoy.

Avoid being peer-pressured. You know when you are hungry and you know when you are full. It’s ok to say, “No thank you, that was delicious, but I am full”.

If someone gives you some treats as a gift, have a piece of whatever it is, and either freeze the rest or throw it away (I promise you, they will never find out).

TEMPERANCE

Above all, please remember to be kind to yourself over the holidays. Special times spent with family and friends are meant to be enjoyed. If you follow a few simple steps and take some precautions along the way you can indulge a little and enjoy the festivities a lot while feeling happy and guilt-free.

Fall Class with Sunnyside Holistic Group

2010-09-23T13:25:00.000-07:00

Recently, I joined a wellness center called the Sunnyside Holistic Group. I will be meeting with clients and teaching classes at this new location. On Monday, October 25th, from 6 PM to 8 PM, I will be teaching a nutrition class in the community room of this new location. Please read further if you are interested in participating in the class!

Eat to Live Nutrition presents:

A class taught on essential nutrition as the foundation of good health. Instruction provided by traditional foods cook and nutrition consultant, Traci Goodrich.

The Necessary Evils: Sugar, Salt and Fat

Are sugar, salt and fat indulgences or are they necessary to life? Do you want to learn about eating real food that actually supports the health of your body, and also tastes good? Are you tired of being on a diet that simply does not work? Part nutrition education and part cooking demonstration, students will learn how to eat to maintain good health and vitality. A food demonstration with samples will be provided based on recipes and meal plans created by the instructor. Students will leave with a packet of information to assist in their transition to eating healthier traditional food.

When: Monday, October 25^th, 6 PM to 8 PM

Where: Sunnyside Holistic Group, 2450 SE Belmont

Contact: Traci Goodrich, NTP

503.233.7064 or etlnutrition@gmail.com

Cost: $35 Class size is limited. Registration is required.

THE CULTIVATION OF LOCAL SPROUTS

2010-07-05T12:12:00.000-07:00

Picture of Jonah Fertig, cooperative owner and co-founder of Local Sprouts Cooperative

Mission Statement of the Local Sprouts Cooperative:

"Local Sprouts focuses on using local and organic ingredients to build connections to our community, to grow sustainably, to support Maine farmers, to protect our environment and to build our local economy. We are a worker-owned cooperative that believes in creating a democratic and equitable business to serve our workers and our community."

AN ALTERNATIVE BUSINESS MODEL

I must admit, the idealist in me was really excited to hear about the existence of the Local Sprouts Cooperative in Portland, Maine. In a nutshell, the mission of Local Sprouts is to provide the community with access to quality local food, while at the same time, serve as a positive example of an alternative business model where workers have ownership in the business. Currently, there are just three worker-owners and numerous volunteers. Worker-owners are able to participate in this business model after a 3-month review and are given the option of joining the cooperative after 6 months with a modest investment, work-trade or a combination of the two.

Local Sprouts is the first Community Supported Kitchen in Maine, and their business model is based on San Francisco's successful Community Supported Kitchen Three Stone Hearth. As a worker-owned business, Local Sprouts also reminds me of many of the worker-owned cafe collectives in Portland, Oregon, such as the Red and Black Cafe, and the now defunct Back to Back Cafe and Redwing Coffee and Baking. Upon a recent visit, I had the opportunity to speak with cooperative owner and co-founder Jonah Fertig about the evolution of the Local Sprouts Cooperative.

FROM HUMBLE BEGINNINGS

In its early stages, the cooperative didn't have a cafe space, but they did have a certified kitchen and did catering for area nonprofits and served as a community supported kitchen where members of the community were invited to invest $100 and were give $110 credit to order from rotating weekly menus. Member were able to order online and do pickups at the Public Market House.

The cooperative used the pre-order system for about a year and a half, before they decided to open a cafe. Jonah Fertig said, "It's about how to develop and support your community. What does your community want?" Apparently the community wanted a cafe.

EVOLUTION OF A BUSINESS

Fertig talked at length about the outpouring of volunteer efforts from the community to create the space, boasting that over 200+ volunteers participated in the build-out of the cafe--and it shows. The cafe itself is beautifully designed. Clearly, a lot of attention went into creating this cheerful and inviting space, and there are many artful touches--from the mosaic of a tree at the entrance to the handsome hand-crafted wooden furniture that still maintains the integrity of being a tree. The space has a very organic feeling. Fertig explains that the majority of capital for the creation of the cafe was raised from private donations, CSK memberships and local low-interest loans.

Now, the cafe has a menu with something for everyone, pleasing herbivores, omnivores and carnivores alike. Fertig claims that as much as 80-90% of the food is locally-sourced and the cafe uses food from many area-farms and the business strives to support local agricultural and conservation efforts in the region. Some businesses Local Sprouts supports include Turkey Hill Farm, Freedom Farm, Fishbowl Farm, Kate's Butter and Mainely Poultry to name a few that were listed on the cooperative's website.

THE COOPERATIVE AS A COMMUNITY RESOURCE

The cooperative has a strong history of providing food for events and working with area nonprofits by either donating or offering discounted food when possible. Fertig explains that Local Sprouts is interested in being a resource for area school and nonprofits. The cooperative also offers classes and teaches people to cook using local food to increase awareness about local food.

Fertig also talked about the inspiration for a community space and the desire to serve as positive cooperative business model for the community. Fertig explained, "the cooperative wants to demonstrate a different system, where food is localized and people can make a real difference on a global scale."

INVEST IN YOUR COMMUNITY

As a native of Maine, I can't help but be intrigued by how the food culture in Maine has evolved in the past 10 years. My memories of food from childhood consist of lots of haddock chowder, fried seafood and french fries, and sweets galore including blueberry pie, whoopie pies, strawberry shortcake, no-bake cookies, ice cream and fudge. Now, cities like Portland, Maine are rolling with the times, connecting people to healthy local, regional and organic food. The importance of buying food from your own region has become crucial. So do yourself a favor by eating better and supporting your community. The Local Sprouts Cooperative is just one business in Portand, Maine that is doing just that. The food system is circular and by supporting businesses that support local food the money stays in the community and supports the local economy.

COMMUNITY SUPPORTED KITCHENS AND PUBLIC DEMAND

2010-06-13T13:32:00.000-07:00

"Peasant food has been the smartest, thriftiest, and most nourishing food available to us. Simple, seasonal, and regional foods are what we are meant to live on."

Tressa Yellig

chef and proprietor of Community Supported Kitchen (CSK), Salt, Fire and Time

The local food culture in Portland, Oregon

Portland, Oregon has a thriving local food culture. It's no wonder, with a 12-month grow season and some of the most fertile soil in the country. Local farmers benefit from the supply and demand created by the general public. Renegade chefs are flocking in droves to the Willamette Valley, to be part of a food revolution that offers quality ingredients to the local consumer. With a variety of purveyors to choose from, Community Supported Agriculture (CSA) and Portland Farmers Market offerings abound, providing chefs with the raw materials to support a population of people who are demanding local, seasonal and organic food.

It is the existence of this local food culture and the support of the regional agricultural system that drew local chef and proprietor of Community Supported Kitchen (CSK), Salt, Fire and Time to the area. Recently, I had the opportunity to speak with Tressa Yellig about community supported kitchens, how she got her start and why people should be supporting the four CSK's that are in existence.

CSK defined

Yellig explains, the technical definition of community supported kitchen is, "a community scale model for food preparation" and that this is the only common link between the four community supported kitchens that exist in the United States today. As sole proprietor of Salt, Fire and Time, with a handful of volunteers, Yellig has her hands full cooking nutrient-rich food for 30+ families, teaching classes, and hosting events, not to mention the recent addition of a low-key cafe that is volunteer-run. The cafe offers a small selection of simple, traditionally-prepared foods that nourish. Think of a plate with dense bread and homemade butter, flavorful sauerkraut with texture and an egg made your way and you have the idea.

Yellig's influences, and how she got her start as a chef

Yellig credits her grandmother, who was a traditional German chef, as among her first culinary influences. Yellig claims that it was not a participatory process in the kitchen, as her grandmother maintained secrecy, and did not divulge trade-secrets, as family recipes were a prized possession. Yellig also credits her uncle, who was a farmer, as a significant influence.

Although Yellig acknowledges her family experience as playing a significant role in the development of her food philosophy, she also comments on the process of educating herself, acknowledging the Slow Foods movement and the Weston A. Price Foundation, as fundamental sources of information, and Sally Fallon's Nourishing Traditions cookbook.

In New York, Yellig complemented her self-education by working for herbalists and attending the Natural Gourmet Institute. Yellig explains that she had the desire to do work that was healing, and at one point, thought about becoming a naturopathic doctor before attending the Natural Gourmet Institute.

Although the Natural Gourmet Institute, in some ways, formalized her education as a chef, Yellig recognized that she really had already learned the fundamentals of cooking well before she attended this school, and credits her personal experiences, mentors and the learning that she did on her own, as being a substantial part of her education. The Natural Gourmet Institute provided her with some valuable contacts and the opportunity to intern at Three Stone Hearth and work with Natural Gourmet Institute alumni and mentor, Jessica Prentice.

In the trenches

From New York, Yellig headed west to do an internship with Three Stone Hearth, a community supported kitchen in Berkley, California, and the first of its kind. Positively influenced by the Full Moon feast series, established by Jessica Prentice, Yellig was able to learn by watching and participating in a large scale operation that provided feasts for 50 to 100 people at a time. The labor was volunteer-based, and the business model supported 5 worker-owners full time. Yellig explained that the start-up money for this business was established with private donation-based funding and the great success of this business was in the excellent reputation of the worker-owners, and the community-based resources the chefs were able to access. According to Yellig, this cooperative was not only able to pay back $100,000 of borrowed money but able to pay themselves a salary within 1 year's time, which is incredible for any business in their first year.

From here, Yellig went on to do formal paid work as an Executive Chef in Mendocino, leaving her volunteer kitchen manager position with Three Stone Hearth in Berkeley. As Executive Chef for this restaurant, community-minded Yellig worked with local purveyors and farmers to create meals for the public. These connections in the community led her to become the manager of the local farmers market and to become better connected with the agricultural community.

All points head north

From California, Yellig witnessed the migration of great chefs as they ran to the promised land. As a smaller city, with an already thriving food scene, Portland became popular. Access to local food, was a public demand. In similar fashion, Yellig chose Portland to be the location of Salt, Fire and Time because of the already established community support, and existing scene that was largely supported by the public. Yellig also noted the lower cost of living and the lack of taxation as being incentives to move.

Existing Community Supported Kitchens

To sustain CSK's as a movement, the public will have to be involved. Yellig invites the consumer to participate in the "life cycle of the business" by supporting 1 of the 4 CSK's in existence, and to engage in a community movement. If you want to get to know know Salt, Fire and Time stop by the kitchen and make yourself known.

Check out a CSK near you:

Local Sprouts Cooperative (Portland, ME)

Salt, Fire and Time (Portland, OR)

Sweet Deliverance (New York, NY)

Three Stone Hearth (Berkeley, CA)

Some reasons why you should support your local CSK

The food purchased through a CSK is often the best use for your "eating out" food dollars.

The food purchased through a CSK is nutrient-rich, meaning, you are getting your vitamins and minerals, without using a supplement.

The food purchased through a CSK is traditional, and good for what ails you. Just ask your Grandmother, who had the right idea by placing sauerkraut beside the sausage on your plate.

The food purchased through a CSK is local, seasonal, and organic, thus it supports regional agriculture, the systems of the body as well as your local community.

The food purchased through a CSK supports your own good health and that of your family.

The food purchased through a CSK saves you time, which benefits the working public.

The food purchased through a CSK saves you money. As businesses, CSK's benefit from wholesale discounts; a soup that would cost $34 dollars to make at home, only costs you $16 from a CSK. Your food dollars go into long term food costs, with better quality ingredients that would cost you 2x's as much in the store.

And last but not least, the food purchased through a CSK allows you the opportunity to support revolutionary changes that are occurring in regard to food culture. As a consumer, you are demanding a higher quality product, thus making other food providers stand up and take notice, and supply the same quality ingredients. The principles of supply and demand are simple: as a consumer, if you demand high quality health-supporting food, you will get it, and at a cheaper price, because of the competitive market we live in.

FOOD FOR FLIGHT

2010-06-07T13:14:00.000-07:00

I don't like my food to come in plastic shrink-wrap or to be served on TV dinner-style trays. So, what's a girl in flight to do? Last November, I arrived at the airport prepared. I was scheduled for a flight to the east coast, and with a parcel of groceries in hand--I was committed. I was not going to be purchasing any small, over-priced meals that were potentially warmed in a microwave. In hand, I had: a jar of crunch peanut butter, several pieces of whole fruit and vegetables, cottage cheese, raw hard cheese, avocado, nuts, seeds, dried fruit and dried meat. I was so pleased with my selection of nutrient-rich foods that, in theory, was going to last me the entire flight.

My bubble was burst as my parcel of food was being scanned for potential explosives or liquid content. My unopened jar of peanut butter and cottage cheese were pulled from the bag immediately. The attendant said, "These are considered liquids, you will have to throw these away". I tried to argue that ground-peanuts are not considered a liquid, and that if the attendant would actually look at the cottage cheese in his hand, he would discover that it was actually a "dry-curd" cottage cheese (if such a thing actually exists). To my chagrin, my efforts to hold on to my food failed due to standard procedure.

A women looked at me skeptically as I tried to give her the unopened food, but it seemed shameful not to try. In the end, the best I could do was leave the unopened containers on the edge of a trashcan and board the plane hoping that the food would be eaten by someone.

This is one of the many reasons I do not enjoy flying. At the airport, personal freedom is restricted, and one's choices are limited. This interaction started me thinking about how I might be better-prepared with my own food for flight the next time I travel. If I view the restrictions in service and the limitations as a challenge it will be interesting to note what I can get away with bringing or making myself.

This is a partial list of reasons that I am not interested in eating airplane food to begin with:

it is expensive
the size is small
there is excessive packaging
the food is not fresh
the food is often microwaved (no thanks)
the food is of poor-quality (not organic, not sustainably-sourced, not sustainably-raised, etc.)
the food leaves me hungry (what's the point of eating, if you are still hungry in the end?)
the food tastes bad (who wants to buy food that tastes bad to begin with?)

Instead of eating airplane food, I've decided to commit to creating my own meals while on the plane with the nutrient-rich ingredients I bring myself. If you think picnic you have the idea. On this particular flight, and with the ingredients I had left, I was actually able to make a simple and yet tasty guacamole, that would have been considered a "liquid" had I mashed the avocado before boarding the plane. Not bad, for some of my food being spurned by airport attendants!

Guacamole recipe:

2 whole avocados

1/4 red onion

1/4 red pepper

a thin-skinned lemon

salt, pepper, cayenne to taste

Directions:

Use the plastic fork or plastic knife that is provided by the airline to cut the avocado in half. Remove the pit and scoop out the avocado center. Mash the avocado content in the plastic water cup that is provided.
Take out some cut onion and pepper pieces that you sliced the evening before, and mix them in with the avocado.
With a plastic knife, take a whole thin-skinned lemon and slice off a section (not as difficult as you may think), squeeze the desired amount of lemon juice into your guacamole. You can use the rest of the lemon to flavor your water. If you do not have a lemon on hand, you might ask one of the flight attendants if they have any lemon or lime, as these are often served with drinks (it is, at the very least, a whole food).
Mix in the salt, pepper and cayenne you brought along. Your guacamole is ready to eat!
Enjoy alone or use as a dip for vegetables, tortillas, or anything else you brought to spread it on. I spread mine on some tortilla chips and added a little raw cheese!

As it stands, I will be leaving for the east coast in a few weeks, this time, I will be better-prepared and more creative with what I make. What else is there to do while on a plane for many hours?

Make the Commitment, Transition to Eating Whole Foods in 2010

2010-01-21T15:36:00.000-08:00

I will be teaching a class about the fundamentals of nutrition and transitioning to a whole foods way of eating this Saturday, January 23rd, from 1:00 PM to 2:30 PM at the Northwest Women's Fitness Club. The class is free for members and I believe it is only $15 for non-members to get a day pass. Call the front desk at 503.287.6755 to register for the class! Space is somewhat limited.

This is a small blurb about the class:

"A busy lifestyle doesn't have to lead to poor eating habits, weight gain and frustration. Instead of committing to a fad diet for the new year, commit to a new way of eating by learning about real food that supports the health of your body. This class will teach you the fundamentals of whole foods nutrition. Everyone is an individual. Learn more about what your body needs to feel better, look younger and have more energy for yourself and to share with others in 2010!"

Date: January 23rd

Time: 1:00 to 2:30

Location: Northwest Women's Fitness Club, 2714 NE Broadway St., Portland, OR

Amount: free for members, $15 for a day pass for non-members

WINTER NUTRITION CLASSES 2010

2010-01-03T12:10:00.000-08:00

Sugar Addiction: Trouble-shooting a Problem of Epidemic Proportion

If you were to list addictive substances in order, sugar would be at the top of the list, and part of this reason is access--we are surrounded by it! I know that in Portland, Oregon, you cannot throw a stone without landing on an artisan cupcake. Sugar is also in many prepared foods that you might not consider to be sweet. This class will focus on strategies to greatly reduce the amount of sugar people consume in order to avoid larger health concerns such as hypoglycemia and diabetes. In this class, students will walk away with useful information, skills and resources that they can immediately apply in their own lives, including the following:

Students will learn strategies to greatly reduce the amount of sugar they consume.
Students will learn about the glycemic index and the glycemic load of food and how carbohydrates affect blood sugar levels.
Students will learn how to “recalibrate” their blood sugar levels.
Students will learn how to avoid being part of the epidemic that is diabetes.
Students will sample foods that support blood sugar regulation, and leave the class with a packet of information that includes: a sample 5-day meal plan, recipes and recommendations that balance blood sugar.

LOCATION:

Common Ground Wellness Center

FLANDERS HOUSE, 2926 NE Flanders St., Portland, OR

DATE: Tuesday, January 19^th

TIME: 6:00-7:30

COST: $60

CONTACT:

Traci Goodrich, NTP, 503.233.7064 or tracigoodrich@gmail.com

Low-thyroid Solutions for the Next Generation of Women

Difficulties with thyroid function often run in the family, and by far, more female than male members of the family are affected. Yet, when it comes to nutritionally supporting women with low-thyroid function, knowledge is power. If there is a history of thyroid dysfunction in the family there are things you can do to lessen the severity of the problem and provide the nutritional support that is needed for the thyroid to function properly. Students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn which foods support healthy thyroid function and which ones do not.
Students will learn how to sleuth out barriers to thyroid function.
Students will learn about some alternative methods to improve thyroid function.
Student will learn how to improve their energy level and metabolism, as well as how to control food cravings.
Students will sample foods that support thyroid function. Students will leave from the class with a packet of information that includes: a sample 5-day meal plan, recipes and recommendations that support healthy thyroid function.

LOCATION:

Common Ground Wellness Center

FLANDERS HOUSE, 2926 NE Flanders St., Portland, OR

DATE: Date: Monday, February 15^th

TIME: 6:00-7:30

COST: $60

CONTACT:

Traci Goodrich, NTP, 503.233.7064 or tracigoodrich@gmail.com

Supporting the Nutrition Needs of the Post-partum Mother

Providing nutrition for two is not as easy as one may think. The nutrition needs of a newborn baby are significant, but so are the nutrition needs of the mother, who may be lacking many essential vitamins and minerals as a result of providing nutrients to a growing fetus for 9 months. This class will discuss the post-partum nutrition needs of breast-feeding mothers, as well as mothers who are trying to get their bodies back on track after pregnancy and breast-feeding. Students will leave with a packet of information that includes: a 5-day meal plan that supports nutrition needs, recipes and nutritional recommendations for the new mother.

Students will learn about foods that support the baby’s health as well as the mother’s health during the first year.
Students will learn about vitamins and minerals that are important for the health of a newborn baby.
Students will learn about vitamins that have been depleted from the mother during pregnancy and what steps to take to restore them.
Students will learn how to get their bodies back on track, once breast-feeding ends.
Students will sample foods that support the needs of the post-partum mother and leave from the class with a packet of information that includes: a sample 5-day meal plan, recipes and recommendations that support the mother and newborn baby.

LOCATION:

Common Ground Wellness Center

FLANDERS HOUSE, 2926 NE Flanders St., Portland, OR

DATE: Date: Monday, March 1st

TIME: 6:00-7:30

COST: $60

CONTACT:

Traci Goodrich, NTP, 503.233.7064 or tracigoodrich@gmail.com

Support Fertility and Reproductive Health Naturally

Infertility is a costly problem. Americans spend billions of dollars each year to enhance their fertility with fertility drugs and invasive medical services that enhance reproduction. Is there another way? Nutrition plays a significant role in an individual’s ability to conceive. This class will provide students with useful information to enhance fertility naturally with the very foods they consume. Students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn which foods provide the nutritional foundation that helps to support fertility.
Students will learn how to stabilize blood sugar and control food cravings.
Students will learn how to sleuth out barriers to fertility.
Students will learn how to improve their digestion and immune system function (two potential barriers to fertility).
Students will sample foods that support fertility and leave from the class with a packet of information that includes: a sample 5-day meal plan, recipes and recommendations that support fertility.

LOCATION:

Common Ground Wellness Center

FLANDERS HOUSE, 2926 NE Flanders St., Portland, OR

DATE: Date: Tuesday, March 16th

TIME: 6:00-7:30

COST: $60

CONTACT:

Traci Goodrich, NTP, 503.233.7064 or tracigoodrich@gmail.com

Why vegetarians should not be eating Tofurky for Thanksgiving

2009-11-19T10:12:00.000-08:00

I was a guest nutritionist on the KBOO Community Radio Food Show on November 18th. I talked about why vegetarians should not be eating Tofurky or other soy products that are not properly fermented for Thanksgiving.

Follow this link to listen to the show which is called "Thanksgiving Special: Tofurky, Oregon Cranberries and The Adaptable Feast".

Eat To Live Nutrition on KBOO Community Radio

2009-11-16T16:50:00.000-08:00

I will have a 15 minute segment on the KBOO Community Radio Food Show on November 18th from 11 AM to 12 PM. I will be discussing why vegetarians should not be making or eating tofurky for Thanksgiving and what they should make and eat instead. Tune into 90.7 FM to check it out!

NUTRITION AND COOKING CLASSES

2009-10-16T12:21:00.000-07:00

EAT TO LIVE NUTRITION

Healing the body with nutritional therapy and a culinary re-education

Traci Goodrich, NTP

As a nutritional therapist and cook who emphasizes the use of nutrient-dense foods and traditional food preparation methods, my goal is to help people find time to prepare meals and to educate people about foods that support and maintain their vitality. Knowledge is power and with the right information, people can heal their own bodies with the vitamin and mineral-rich foods they consume. With a little planning, preparing meals that nourish the body can be easy. Part of this education emphasizes using quality ingredients, and helping people locate foods that contribute to maintaining health. I believe that an investment in the quality of foods you consume is an investment in your future, and is a form of preventative health care.

Check out upcoming nutrition and traditional foods cooking classes in November with Traci at community supported kitchen Salt, Fire and Time in Portland, Oregon.

THE NECESSARY EVILS

Sugar, salt and fat have a bad reputation, and for good reason! Refined and processed version of each are responsible for many of the degenerative diseases that exist today. Consumers are often scared and confused by too many choices. Part nutrition class, part cooking class, students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn about versions of sugar, salt and fat that actually support health and why.

Students will learn ways to improve digestion and how proper digestion supports healthy immune function.

Students will learn how to source food on a local level.

Students will learn about the vitamins and minerals in the foods that eat and how to get the most bang for their buck by choosing foods that are the most nutrient-dense

LOCATION: Salt, Fire & Time, 609 SE Ankeny Street, Unit A

DATE: Monday, November 2, 2009

TIME: 5:30 to 8:30

AMOUNT: $60.00

Please contact Traci Goodrich for more information and to register for classes.

503.233.7064 or tracigoodrich@gmail.com

The amount of the class includes nutrition education and food that is organic and sourced locally, for the preparation of the community meal. Class size will be limited to ensure individual attention. Some work-study positions are available that reduces the amount of the class.

SUGAR ADDICTION: TROUBLE-SHOOTING AN EPIDEMIC

If you were to list addictive substances in order, sugar would be at the top of the list, and part of this reason is access--we are surrounded by it! I know that in Portland, Oregon, you cannot throw a stone without landing on an artisan cupcake. Sugar is also in many prepare foods that you might not consider to be sweet. This class will focus on strategies to greatly reduce the amount of sugar people consume in order to avoid larger health concerns such as hypoglycemia and diabetes. Part nutrition class, part cooking class, students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn strategies to greatly reduce the amount of sugar they consume.

Students will learn about the glycemic index and the glycemic load of food and how carbohydrates affect blood sugar levels.

Students will learn how to "recalibrate" their blood sugar levels.

Students will learn how to avoid being part of the epidemic that is diabetes.

Location: Salt, Fire and Time, 609 SE Ankeny Street, Unit A

Date: Monday, November 16, 2009

Time: 5:30 PM to 8:30 PM

Please contact Traci Goodrich for more information and to register for classes.

503.233.7064 or tracigoodrich@gmail.com

SUPPORTING THE NUTRITION NEEDS OF THE VEGETARIAN

Many vegetarians often have difficulty digesting food. This seems counter-intuitive considering vegetarians have a mostly plant-based diet, which is considered easier to digest. Yet, all too often, many vegetarians rely too heavily upon foods that are difficult to digest and that many people are actually sensitive to, such as soy, wheat and cheese. This class will focus on the special nutrition needs of the vegetarian diet. Part nutrition class, part cooking class, students will walk away with useful information, skills and resources they can immediately apply in their own lives, including the following:

Students will learn how to jump-start their body's ability to produce stomach acid and digestive enzymes.

Students will learn about specific nutrients that many vegetarians are deficient in and how to better absorb the vitamins and minerals they consume.

Students will learn how to reduce their dependence on soy, wheat, and cheese and which versions are considered better alternatives for wellness.

Students will learn about some of the low-fat myths that might be undermining their body's nutritional needs.

Location: Salt, Fire and Time, 609 SE Ankeny Street, Unit A

Date: Monday, November 23, 2009

Time: 5:30 PM to 8:30 PM

Please contact Traci Goodrich for more information and to register for classes.

503.233.7064 or tracigoodrich@gmail.com

PART II: SALT

2009-08-24T12:10:00.000-07:00

From the three part series, “The Necessary Evils: Sugar, Salt and Fat”

THE ALL AMERICAN SPICE

Salt is the quintessential American spice. It is cheap, abundant, and it enhances the flavor of whatever you put it on. I know that mashed potatoes and gravy would not be the same without it. When I was young and I looked in the kitchen cupboard, the spice rack was sparse, but I could always count on seeing a container of common table salt, with the now infamous iconic image of a young girl leaving a trail of salt behind her as she casually strolls in the rain. Morton’s salt was the only salt that I knew of. Today, there are more options than ever before, as well as more information about the ills of a high sodium diet and eating foods that use refined table salt. Anyone with hypertension (high blood pressure) can speak to you at length about the evils of eating a diet that is high in sodium or salting foods too liberally. Yet, salt is essential to life.

A large part of the problem is the quantity and the quality of salt that is used. People often get more sodium from poor quality sources of salt than their bodies know what to do with. Many professionals in health and nutrition fields, including Simone Gabbay, RNCP, note that the research that exists today, connecting a high sodium diet to poor health and a range of chronic health problems, is based on research that observed the effect of refined table salt on people (Gabbay 2002, 22).

However, alternatives do exist, and not every salt is created equal.

REFINED VS. UNREFINED SALT

Refined table salt is a highly processed food full of additives. Refined table salt is rock salt that has been stripped of valuable minerals leaving sodium and chloride, and in some cases iodine, which is reintroduced after the minerals have been stripped. Refined table salt is heated at high temperatures, bleached, and caking agents, as well as other chemicals are often added. In the end, you are left with something that is pure white, but I would not say that it is food, and it certainly is not the source of salt that the body truly needs. Experts in conventional and alternative medicine agree, that if you are using refined table salt, you are using something that is lethal to the body and has proven connections to high blood pressure, heart disease and water retention, among many other health concerns.

Unrefined sea salt is harvested naturally from ocean water, and it does not go through the same harsh heating and chemical stripping that refined salt does. Unrefined sea salt also has the added health benefit of 84 essential minerals that the body does need. It is also interesting to note that the mineral composition in sea salt closely resembles the mineral composition of the major fluids of the body including blood and lymph.

Dr. Jacques de Langre, wrote two books about the healing benefits of sea salt, Sea Salts Hidden Powers and Sea Salt, the Vital Spark of Life. Dr. Jacques de Langre’s research is based on over 30 years of experience as a biochemist, and his theories about the effect of sea salt on the body are well respected by professionals in natural health and holistic nutrition fields. Dr. Jacques de Langre talks about the significance of salt as a component in bodily fluids and the health benefits of using unrefined sea salt in an interview that was posted by Regenerative Nutrition. De Langre comments, “People forget, but everyone was born in a salty solution—or mother’s amniotic fluid. This is probably the best biological proof we have that cellular structure is enhanced by salt. The amniotic fluid is a salty, “mini-ocean” for the fetus. This is the prime example of why we need all of the ocean’s minerals as part of our make-up” (Regenerative Nutrition, 2009).

WHY OUR BODIES NEED SOME SALT

Every cell in your body relies on salt to function properly. A moderate amount of salt in the diet benefits the body in many ways. In some instances, a small amount of salt normalizes blood pressure. Salt is also an important digestive aid, as HCI production in the stomach does not occur without it, making it nearly impossible to digest food without it. Alternative healthcare practitioner sometimes suggested adding a pinch of unrefined sea salt to water to assist with low adrenal function because of its benefit as a valuable source of electrolytes, and its value as an aid in the absorption of minerals. Salt is also needed to absorbed fat-soluble vitamins such as A, D, E, and K. Some salt in the diet also promotes circulation.

SOURCES OF SALT AND EXCESS SODIUM

Concern with over-consumption of salt is largely because of one key player: sodium. While some sodium is necessary to regulate blood pressure, and to balance the fluids in the body, many people can stand to reduce the amount of sodium they use, especially if the source is commercial table salt. In the article, Sodium: Are You Getting Too Much?, it is noted that people should be consuming less than 2,300 milligrams of sodium a day, which equals about a teaspoon of salt (Eat Right Ontario, 2009). Yet, sodium is in most of the foods we eat: meat, dairy and vegetables, as well as most refined and processed foods, and in significant quantities. Unfortunately, a busy lifestyle can lead to dependence on convenience foods, and eating foods from boxes, cans or from fast food restaurants.

According to the Mayo Foundation for Medical Education and Research (MFMER ), a whopping 77% of daily sodium intake is from refined and processed foods, while only about 5% of daily sodium intake is from adding salt to foods as you cook, and 6% of daily sodium intake is from foods that are salted to taste (MFMER, 2008).

As a child of two busy working class parents, many of the meals I ate came from places such as McDonald’s or Kentucky Fried Chicken out of economic hardship and convenience. A recent glance at the nutritional facts on the websites for Kentucky Fried Chicken and McDonald’s proved to be illuminating. A typical evening supper of chicken, mashed potatoes and gravy, coleslaw and a biscuit from Kentucky Fried Chicken far surpasses anyone’s sodium needs for an entire day: 1050 mg of sodium in a chicken breast, 560 mg of sodium in mashed potatoes and gravy, 270 mg of sodium in coleslaw and 530 mg of sodium in a biscuit.

Consumers know that knowledge is power, and they want to be informed about what they are eating. As interest in public health issues rises, more fast food restaurants are publishing their nutrition facts on their websites and menus. A recent article published in the LA Times, called Denny’s Sued Over High-sodium Food, illustrates how one consumer took his health concerns into his own hands by filing a lawsuit against the fast food giant Denny’s for not publishing the dangerously high sodium content of their food on their menu (Hirch, 2009).

Some other processed foods with high sodium content include: potato chips, soda, TV dinners, canned vegetables, boxed stuffing, packaged gravy, peanut butter, and many, many others. Even packaged health foods are a concern. The nutrition label of a can of “organic” spicy fajita chicken soup has 770 mg of sodium in just 1 cup. So, it is wise to check the label first, even if it is considered to be a healthy brand.

SODIUM AND WHAT TO LOOK FOR

Read the nutrition label.

Look for the obvious sources: salt, sea salt and sodium.

Look for the not-so-obvious sources of sodium contained in condiments, soy sauce, baking soda, and baking powder, bouillon cubes, canned soups and canned vegetables, and “spice packets”.

If an item has monosodium glutamate (MSG), leave it on the shelf.

USE A MODERATE APPROACH

By eating foods in their whole form, and eliminating highly processed and refined foods, you automatically reduced the amount of refined salt in your diet. A natural next step is to switch to an unrefined sea salt.

Educate yourself. Sodium is in most foods, refined foods, whole foods and packaged health foods. As individuals, people process salt differently, so always communicate with your health-care provider about how much sodium is appropriate for you. Sleuth out the not-so-obvious sources of sodium. Switch to an unrefined natural sea salt. Read the nutrition label. Salt to taste. Use alternatives to salt such as herbs, garlic, ginger, lemon or limes to flavor your food.

As far as commercial table salt is concerned, I still have some uses for a container of Morton’s salt. During snowy winter months, it makes an excellent anti-icing agent, so for this purpose, I will keep it on hand.

REFERENCES

Bradshaw-Black, Vivienne. "Is Salt Good for Your Health? Unrefined Salt vs. Industrial Grade Sodium Chloride...Does it Matter Which We Use?" Townsend Letter, Issue 300 (July 2008) : 74-78. http//ebscohost.com.

Bschorr, Hild. "Salt is Vital to Health." Townsend Letter. Issue 291 (October 2007) : 99-100. http//ebscohost.com.

Butler, Graham. "Health-sustaining Sea Salt". Alive: Canadian Journal of Health & Nutrition. Issue 255 (January 2004) : 110-111. http//ebscohost.com.

Eat Right Ontario. "Get the Scoop on Salt." http://www.eatrightontario.ca/en/ViewDocument.aspx?id=265. (accessed July 23, 2009).

Eat Right Ontario, "Cut Out the Salt." http://www.eatrightontario.ca/en/ViewDocument.aspx?id=7. (accessed July 25, 2009).

Gabbay, Simone. "Ask Our Experts: Professionals from a Variety of Health-care Fields Answer Your Questions About Natural Medicine." Alive: Canadian Journal of Health & Nutrition. Issue 235 (May 2002) : 22. http://ebscohost.com.

Hirch, Jerry. "Denny's Sued Over High-sodium Food." Los Angeles Times, July 24, 2009. http://www.latimes.com/business/la-fi-denny24-2009jul24,0,734556.story.

Mayo Foundation for Medical Education and Research (MFMER). "Sodium: Are You Getting Too Much?" http://www.mayoclinic.com/health/sodium/NU00284

Regenerative Nutrition. (interview with Jacques de Langre), "Celtic Sea Salt." http://www.regenerativenutrition.com/salt-celtic-blood-pressure-unrefined-sea.asp. (accessed July 20, 2009).

The Necessary Evils: Sugar, Salt and Fat

2009-07-30T23:03:00.000-07:00

From the three part series, “The Necessary Evils: Sugar, Salt and Fat”

PART I: SUGAR

BREAK THE CYCLE OF ADDICTION

When I was a child, it was common in my family to eat doughnuts for breakfast, to drink soda like it was water and to add sugar to foods that didn’t necessarily need it. By the age of 12, I was at an unhealthy weight, depressed, anxious, and emotional. My father, quite innocently, indulged my sweet tooth, and did not recognize the unfortunate consequences of a diet high in sugar, nor the very real connection between poor mental, physical and emotional health and blood sugar that was out of control. The type of sugar that I ate most frequently was high in quantity and poor in quality: refined white sugar and corn syrup.

More and more connections have been established between obesity and excess consumption of sugar, specifically corn syrup, which is often an ingredient found in the least expensive and the most processed foods. A good rule of thumb is, if you can buy the item on the shelf at your neighborhood convenience store, it’s better left there than in your stomach.

As obesity and diabetes inch closer to near epidemic status in the United States, there is more public concern and demand for information about these critical issues and what can be done to avoid them. Unfortunately, most people consume more sugar than their body’s need or can ever use.

YOU ARE WHAT YOU EAT, READ THE LABEL

If you want to start reducing the amount of sugar that you consume and you do not know where to start, start at the beginning and eliminate the unhealthiest forms of sugar first: refined white sugar and corn syrup.

Corn syrup is in many items that you may not be aware of: canned soups, ketchup, peanut butter, jam, jelly, soda, boxed sweets, and many sauces. When a nutritional label indicates that there are 40 grams of sugar in a product, as is the case with a 12-ounce can of Coke, it actually means that you are drinking something with 10 teaspoons of sugar in it. If you were going to add sugar to 6 ounces of plain yogurt, you probably wouldn’t add over 6 teaspoons of sugar, which is the amount of sugar that is in a 6-ounce container of strawberry flavored Yoplait yogurt. Even a 12-ounce glass of 100% orange juice has 8 teaspoons of sugar.

It is crucial to educate yourself about sugar by reading nutritional labels, and remember that 4 grams equals 1 teaspoon of sugar. If sugar is one of the first five ingredients on a label the food is high in sugar. Recognize how much sugar you consume and sleuth out the obvious and the not-so-obvious sources of sugar. I am often surprised by some “health foods” that have a lot of sugar. Some items that come to mind are granola, cereal bars, yogurt, and even peanut butter. These items might be using a better form of sugar: such as cane sugar, maple syrup, honey, or fruit juice but it is still sugar and it has virtually the same impact on your blood sugar level.

REDUCE AND REPLACE

Replace refined sugar with something that is natural such as raw honey, 100% maple syrup or molasses. Use unrefined cane sugar in moderation, such as with special occasion baking.

Select juices, jams, or jellies that use 100% fruit and use them sparingly.

Consume whole fruit. It has less impact on your blood sugar than juice or processed sweets.

Add water to the fruit juice you do consume.

Share dessert instead of having your own.

Although I believe that it’s ok to have the occasional treat, it’s a good idea to define what moderation is. If you take small steps to replace refined sugar and reduce the amount of sugar you consume overall, you will eventually crave sugar less and break the cycle of sugar addiction. Soon, foods that are naturally sweet will satisfy the occasion craving for sugar. As you consume less sugar, you will have more energy and vitality then ever before.

Why you should question reduced-fat foods

2009-07-13T19:09:00.000-07:00

This is a thoughtful question from one of our readers. I encourage more questions of this nature because it stimulates an open dialogue as we discuss nutrition and how to make healthy consumer choices regarding food.

Question from reader:

I have a question about this post (regarding my suggestion to use full-fat dairy products), but I'm pretty sure I know how you'd answer. A lot of times Americans focus on healthful eating so they can lose weight. So eliminating reduced-fat foods seems counterproductive. But my understanding is that since reduced-fat foods are less nutrient-dense, they're less effective in weight loss than a plate full of more natural foods would be. Is this correct?

Response from Traci Goodrich, NTP:

This is an important question. I would say that reduced-fat foods are less effective in weight loss because they are harder for your body to digest, often have more sugar, and are often less satisfying than the full-fat counterpart. My criticism of reduced-fat foods, specifically reduced-fat dairy products, is your body actually needs the fat that has been eliminated in order to digest, absorb, and assimilate the fat-soluble vitamins contained in these foods. In my opinion, it is counterintuitive to view reduced-fat dairy as “health food” because the fat that has been eliminated makes it much more difficult for your body to digest and benefit from the nutrients contained in these foods. I would suggest not eating dairy at all, if it is reduced-fat. I think that it is more healthful to eat full-fat dairy products, but to also recognize what a portion is (1 cup of milk, a few ounces of cheese, 1 cup of yogurt), which takes some knowledge and a little restraint. There is also a plethora of foods that are naturally low in fat to choose from! If you are someone who has fully transitioned to a nutrient-dense, whole foods diet you will end up eating less, because you will be satiated after you eat. There is an appropriate ratio of fat, protein and carbohydrates (mostly from vegetables, grains in moderation) at each meal so that you walk away feeling satisfied and not hungry after a few hours. If you continue to gain weight after you’ve transitioned to a whole foods diet, I would look towards correcting your digestion by adding more culture foods and fermented foods that help to stimulate the digestive enzymes in your gut.

A criticism I have of reduced-fat dry foods, such as granola bars and cereals, is that they are hard to digest and often loaded with sugar! With diabetes at epidemic proportions in this country, I would look towards reducing sugar as much as possible, and even being moderate with sugar in its whole form as with fruit and whole grains.   

I hope this response helps!

Real Food, Whole Food, Nutrient-Dense Food

2009-07-06T13:02:00.000-07:00

Real food, whole food, and nutrient-dense food is best. This should be your mantra as you transition to eating to live. Pay special attention to how your body responds to food. Ask yourself: Are you still eating, but you are actually full? Are you actually eating 1 portion or 3? Do you have an appropriate balance of fat, protein, and carbohydrates at each meal? Are you satisfied after you eat? Do you snack mindlessly throughout the day? The following is a list of a few simple meal suggestions. There are billions of recipes out there, so I encourage you to experiment with what you like and eliminate what you don’t.

Breakfast

Two eggs in real butter, add a dollop of sour cream, salsa or sauerkraut, add two pieces of nitrate free bacon

Full-fat yogurt (unsweetened) with fresh fruit, and some nuts and/or seeds

Oatmeal with butter or nut butter, a touch of maple syrup, raisins and nuts

Fruit Smoothie: blend yogurt, coconut milk, berries, a small amount of maple syrup and possibly a few raw, organic eggs (for the adventurous)

Lunch

Rich vegetable and meat sauce with pasta or rice (olive oil, tomato paste, whole tomatoes, basil, oregano, thyme, onion, garlic and whatever vegetables and meat you prefer)

Salad greens with a variety of raw vegetables and a salad dressing, add tuna, chicken, turkey or egg salad

Soups and stews: Lentil, chicken with rice, black bean, cream of broccoli, beef stew (the sky is the limit with this)

Quiche: a standard whole grain crust made with eggs, half n’ half, spices and whatever filling you desire, add a salad

Simple crudités in addition to whole grain crackers, salmon cream cheese or sardine in olive oil or mustard

Dinner

Coconut milk curries with fresh vegetables and/or meat served over brown rice

Stir-fry, grilled meat, seafood or vegetables serve over a green salad

Simple Mexican food: salad, beans, rice, salsa, sirloin, and raw cheese

Simple Mediterranean food: hummus, tabouleh, felafel or juicy lamb

Healthful Tips To Stay On Track With Nutrition

2009-07-06T12:58:00.000-07:00

Eat until satiated, without over eating or under eating. Try to eat three square meals a day and limit snacking. The digestive track needs a chance to rest between meals!

As a general guide, each meal should be comprised of about 30% protein, 30% fat, and 40% carbohydrate (the carbohydrates should be mostly vegetables with no more than 10% of grain).

Try not to revolve meals around bread products. Instead, use grain as an accent to a meal and in moderation.

Keep a food journal. It’s a great way for you to understand your patterns around food and how food really makes you feel.

Start the day with a pint glass of water with lemon or a teaspoon of raw apple cider vinegar.

Do not skip meals!

Try your hand at making a rich beef or chicken stock, salad dressings or fermented foods.

Do the best you can! Creating new and healthful habits takes time, so, start slowly, make changes you can live with, and add things you enjoy eating. Eat your food slowly, in a relaxed environment, surrounded by friends or family, and chew your food thoroughly.

The Foundation of Nutritional Wellness

2009-07-06T12:51:00.000-07:00

Drink 8 to 10 glasses of pure water throughout the day (add some electrolytes in the afternoon—a pinch of Celtic sea salt in water is sufficient).

Have a substantial protein and a healthy fat at each meal. Two or three ounces of protein with each meal (5 to 7 ounces a day), is a good place to start, some people need more protein and fat because of activity or energy level. Have at least a tablespoon of healthy fat with each meal (real butter, coconut oil, olive oil, flaxseed oil, safflower oil, or lard). Many people need more fat, especially vegetarians.

Have fruit in moderation. Two to three pieces a day is sufficient, look for low to moderate glycemic fruit such as berries, apples, or grapes. Avoid fruit juices and jellies.

Consume more vegetables daily, in a variety of colors. Sage advice is to shoot for 5 a day, but limit your intake of starchy vegetables (less potato, carrot, and corn, add more green leafy vegetables, beets, broccoli). These should be raw or lightly steamed.

Have low-toxicity, wild-caught seafood 3 times a week. Do your research on what is considered safe. At this point: sardines, oysters, tuna in moderation, salmon, cod, herring, mackerel, shrimp, and crab are all good choices, as well as others (If you do not eat seafood, you must find another source of Omega-3 fatty acids. Nuts and seeds are good choices).

Choose meat that is hormone-free and organic whenever possible.

It is generally wise not to revolve meals around a grain. Consumption of grain should be no more than 10 % of your meal. If you happen to have a big starchy meal such as pasta for dinner, do not add a grain to your other meals.

Add more nuts and seeds: sesame seeds, pumpkin seeds, flax seeds, almonds, pecans, walnuts, or peanuts. Add them to salads, smoothies, and yogurt or eat alone.

Have a salad daily.

Add some cultured and fermented foods to each meal to aid in digestion.

Have calcium-rich foods with each meal (This is not limited to dairy products. Think about chicken broth, or broccoli, as well as many other calcium rich foods).

Limit consumption of caffeine to no more than 16 ounces daily.

Avoid energy bars, protein bars, cereal bars, and granola bars. They are often full of sugar and/or soy protein, and not what the body really needs for energy.

If you are not vegetarian, experiment with adding organ meats to your diet once a week.

Out With The Old, In With The New

2009-07-06T12:42:00.000-07:00

Clean out the cupboard

Replace corn syrup, white sugar, or any refined sweetener with something real such as maple syrup, raw honey, or molasses.

Replace MSG with something natural. Look for foods that contain real herbs and spices or Celtic sea salt.

Replace refined white salt with grey, Celtic sea salt.

Replace store bought granola bar, cereal bars, crackers and most boxed cereal with nutritious snacks such as dried fruit, nuts, seeds, and nut butters (to name a few). A few good store bought cracker brands are Ryvita and Mary’s Gone Crackers. A note on store purchased granola bars and cereals: these foods, even if they are presented as healthy snacks, are often loaded with sugar (even if it is fruit juice sweetened).

Replace refined white bread products with whole grains such as brown rice, quinoa, oats, spelt, buckwheat, and whole wheat (in moderation).

Replace unhealthy oils with coconut oil, safflower oil, extra virgin olive oil (remember to heat at low temperatures only), and flaxseed oil (not meant to be heated).

Clean out the refridgerator

Replace low-fat dairy products with whole milk dairy products and be sure to include cultured dairy. Include yogurt, cottage cheese, cream cheese, sour cream, real cream (or half n’ half), real butter, and raw cheese. Use whole milk in moderation.

Replace sugary yogurt with plain whole yogurt and add fruit or a small amount of maple syrup or honey if you want to sweeten it (it will cut the amount of sugar in half).

Replace fake butter, margarine and soy spreads with real butter (or even lard, yes, lard).

Replace soymilk, bricks of tofu, fake meats and fake cheeses (which are heavily processed) with properly prepared, fermented soy condiments such as tamari, miso or raw, naturally fermented soy sauce. Properly prepared soy may be eaten in moderation (1 or 2 times a week). A note to vegetarians: if soy has been used heavily in the diet, I recommend replacing soy products with a substantial protein and a healthy fat at each meal: add more nuts, seeds, legumes, cream cheese, coconut milk, nut butters, real butter, olives, avocado, as well as other vegetables to whole grain crackers, whole grain pita wedges or brown rice.

Replace processed cheese, cheese slices, and “cheese spreads” with raw cheese and cream cheese.

Replace sugary sodas and fruit juices with sparkling mineral water, or a fermented beverage such as kombucha, or “sweeten” drinking water with a squeeze of lemon, lime or orange. Remember that a full glass of orange juice has as much sugar as a can of Coke (when it comes to the chemical processes of the body sugar is sugar, no matter how nutritious the food is or what the sugar is called).

Replace sugary pickles and vinegar based sauerkraut with real, healthful fermented products (Bubbie’s is a good brand). It is generally a good habit to include a fermented food at each meal (this might be a teaspoon of raw apple cider vinegar in water before the beginning of a meal).

Great Beginnings Always Start With Leaving Something Behind

2009-07-06T12:30:00.000-07:00

A great place to begin is to clean out your cupboard and your refrigerator. I recommend clients greatly reduce (and eventually eliminate) the amount of processed foods they eat. I understand that we live in a busy world, but if you have 20 minutes to make dinner, you can just as easily sear a tuna steak (which takes less than 10 minutes) and assemble a basic salad with a little olive oil and a squeeze of lemon for dressing, instead of making a box of “the San Francisco treat”.

If you are that person that cooks from a box, rest assured that you are not alone. This is a transition that will take time. I recommend that you start by reading labels. Make sure you know what every ingredient is on the box, and if the ingredient is not a whole food, or a word you do not recognize, do not purchase the box (this is trickier than you may think).

A good rule of thumb is to not buy foods that contain high fructose corn syrup or MSG (also known as “natural flavor”, “hydrolyzed protein” and “spices”). This actually eliminates a considerable amount of unhealthful foods right off the bat.

To go a step further, stop purchasing items that are highly processed, such as white sugar, white flour and white salt. These foods are actually void of nutritional value.

It is also wise to get rid of unhealthy oils such as soybean oil, Crisco, Pam cooking spray and Canola.

There are many items that exist in the refrigerated that are considered healthful but need to be replaced with a counter part that is whole and nutrient-dense. First, I recommend phasing out “low-fat” dairy products. This makes sense if you want the food you consume to be nutrient dense.

Store bought salad dressings are often unhealthful because of the type of oil that is used, as well as the amount of sugar that is often added! Also, store bought salad dressings have often been sitting on the shelf for too long and have rancid oils. A simple dressing takes less than 10 minutes to prepare if you have olive oil, balsamic vinegar and a few spices on hand; it’s also a lot tastier and less expensive.

Tofu has been in vogue for some time, but I recommend eliminating bricks of tofu, fake meats and fake cheeses from your refrigerator. These foods are highly processed and hard to digest.

A Commitment to Health and Healing with Nutritional Therapy

2009-05-30T11:52:00.000-07:00

My Beliefs

The human body is complex, and every person’s needs are unique. No one way of eating or living is appropriate for all people, which is why no one “diet” or lifestyle is appropriate for every person. There are many shapes and sizes that are considered to be perfectly healthy. My goal as a Nutritional Therapy Practitioner (NTP) is to help people understand that what they eat affects how they feel, and often, how they think and act. Certain foods energize people, give them strength and vitality, while other foods steal this energy away, and make people feel tired, sluggish, and all too often, depressed. People who seek Nutritional Therapy want to experience improved and abundant health.

At the core of Nutritional Therapy, is the belief that traditional foods are best, and if the food that you are eating does not rot at some point, you probably should not be eating it. Traditional foods have nourished people for centuries and tradition foods will continue to nourish people into the future if we heed the wisdom that has been passed on throughout the years.

Michael Pollan, author of In Defense of Food, said that if your great-great-grandmother wouldn’t recognize it, don’t eat it.

I believe that this is sage advice.

How to be successful with Nutritional Therapy

Nutritional Therapy begins with the desire to reclaim health and lost vitality.

Nutritional Therapy is most successful when individuals are willing to transition to eating whole, nutrient-dense foods, with the knowledge that organic and hormone-free foods are the most nutritious.

Nutritional Therapy takes time and commitment. If a healthful habit takes 30 days to initiate, then an unhealthful habit will take just as long to break.

What happens during the consultation?

As a Nutritional Therapist Practitioner, it is my job to assess each client’s overall health and to find a nutrition plan that works for the individual. The initial assessment has several steps. In the initial interview and food consultation, the client’s health concerns will be discussed and dietary suggestions will be made. The second part of the consultation consists of an evaluation of the systems of the body, where I will assess potential nutritional weaknesses in the client’s body. Nutritional weaknesses often act as roadblocks to overall health. Once these roadblocks are removed people will often experience improved health. Sometimes supplements help to remove these roadblocks, but often changes that are made to one's diet are just as effective. We will discuss the options. Once some initial recommendations have been made, and the client begins to work with this new information or protocol, I recommend a follow up interview to assess whether or not the person feels better, and to discuss successes, challenges, or concerns with the overall plan.