Ingredients:

• ¼ pound buckwheat soba noodles
• ½ cup minced scallion
• Optional: cooked, cubed chicken or cooked shrimp

Sauce:

• 2 TBS peanut butter
• 2 TBS rice vinegar
• 1-1/2 TBS tamari
• 1 TBS honey
• 2 medium cloves garlic, chopped
• 2-1/2 TBS minced or grated fresh ginger
• 2 TBS water
• pinch cayenne to taste
• sea salt and white pepper to taste

Directions:

1. Bring lightly salted water to a boil and cook soba noodles according to package instructions.
2. While water is coming to a boil, blend sauce ingredients together in a blender and minced scallion.
3. Drain noodles, and toss with sauce and scallion.

Healthy Aging With Protandim

Looks like I don’t have to age so gracefully after all!  Protandim is a product that scientifically and clinically has shown to reduce the biochemical markers of aging to that of a typical 20 year old.

Protandim first came across my desk almost 1 1/2 years ago.  I filed it away with other things to consider when I had some time (basically making myself not feel guilty for throwing something into the recycle).  Then a number of people I respect kept asking me about Protandim and talking about the amazing results they were seeing from their clients.  I took a second look.

I “filed” it again when I saw it was a network marketing group.  I remember friends in the early 1990′s sure they were going to be the next millionaire while stocking their garages with Amway products.  I continued to hear from more, and different colleagues about Protandim.  Time to take a third look.

A few months ago, I really started researching Protandim .  First, I was amazed to realize Dr. Joe McCord was the inventor of Protandim .  He was one of the discoverers of superoxide dismutase which are enzymes that catalyze the dismutation of superoxide into oxygen and hydrogen peroxide.  They are super important antioxidant defense in nearly all cells exposed to oxygen.  They are the base for most of the really great supplements.  Now we’re talking some excitement.

I went on to learn that he had tried to sell Protandim  in a traditional manner through healthfood stores.  It didn’t fly off the shelves, probably because it didn’t have a big money backer to advertise the health benefits.  I also learned that Protandim, and a lotion version, are the only products they sell.  The results are so good, there isn’t a need to add a bunch of other items.

I continued by reading the seven peer-reviewed studies published about Protandim.  All sorts of groups were praising it’s effectiveness including the American Heart Association and the National Institutes of Health.  In the midst of recovering from a heart attack, I signed on.

Protandim Benefits:

I continue to monitor my blood – the effects are amazing!  I may end up healthier and younger looking after a heart attack.  I was just getting to the point where I was telling people about this miracle when Donny Osmond mentioned it as his “fountain of youth” on Dr. Oz.  Now, I remember the Osmonds during the ’70′s dancing and singing as a family.  I remember playing his “comeback” album in the ’80′s on the radio station as a disc jockey (ok, so I still have Soldier of Love on my iPod – hey, it was a fun time & the song brings me back to great days).  I have to admit, Donny hasn’t really aged that much and he’s looking better now than a few years ago.

I don’t know if I’m super excited to be aligned with Donny Osmond or a network marketing group, but I can’t look the other way from these types of results!

Amazingly Protandim is comprised of five highly synergistic herbal ingredients so it fits within the natural, whole foods concept wonderfully.  It’s natural and it works – that all I can really ask for from a product.

Protandim is a clinically proven supplement that provides substantial benefits for healthy aging. This patented indirect antioxidant therapy works in a very different way than conventional foods such as red wine, oranges, blueberries or other popular antioxidant supplements. Unlike those types of products that have proven to be largely ineffective in reducing oxidative stress caused by free radicals, Protandim is an indirect antioxidant therapy, which stimulates the body’s production of its own powerful antioxidant enzymes. Protandim works at the cellular level, triggering cells to naturally increase production of protective antioxidant enzymes such as superoxide dismutase (SOD), catalase, and glutathione synthase. A peer-reviewed human clinical study showed that after Protandim was taken for 30 consecutive days, important biochemical markers of aging were decreased by an average of 40%. The study also reported that these markers of aging were reduced in the subjects taking Protandim to the level of a typical 20 year old.

For more information on Protandim and to view the segements on PBS Healing Quest and NBC Today Show or to try Protandim yourself visit:

We all started the aging process pretty young.  Time to start the anti-aging process, now.

Genetically Engineered Salmon?

Consumption of Genetically Engineered Salmon?

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This pickled kale salad recipe is amazingly quick and tastes fantastic.  Don’t let the “pickled” concept deter you from trying it.  Everyone loves it!

Ingredients:

• 1 ¾ cup apple cider vinegar
• 1/3 cup evaporated cane juice or coconut sugar
• 1 large cucumber
• ½ medium red onion
• Small bunch of kale
• 1 ¼ cups chickpeas (optional)
• 1 Tbsp extra virgin olive oil
• ½ tsp salt
• Freshly ground black pepper

Directions:

1. Thinly slice cucumber and red onion.  Allow to sit for 5-10 minutes.
2. Chop kale.  Rinse and drain chickpeas.
3. Combine vinegar, ½ cup water, and cane juice or coconut sugar in a bowl.  Stir in cucumbers and onion.  Set aside to let “pickle”.
4. Whisk together 1/3 cup pickling liquid, oil, salt, and pepper.  Toss with kale and chickpeas.
5. Strain cucumbers and onion.  Toss with kale mixture.

Serves 4

Looks like “yes” is the answer!

In  January 2012 the association of Registered Dieticians® (RD’s), the American Dietetic Association (ADA), rebranded itself as the Academy of Nutrition and Dietetics. I question if this addition of the word “nutrition” to their name is to help in an effort to dominate the practice of nutrition in the United States.   They have been very actively trying to legislate who can dispense dietary advise, basically creating a monopoly for themselves.  Where their legislative gambit works, providers who are not RDs (such as clinical nutritionists, nutrition therapists, certified nutritionists, and in many states naturopaths, chiropractors, acupuncturists and others) commit a crime if they give nutritional advise.  They have in recent weeks introduced new anti-competitive bills in Colorado, Virginia, California, Indiana, New Jersey, New York, Hawaii and West Virginia.

I’ve already written my thoughts on the USDA dietary guidelines, but we have to note that this dietary advice is influenced by major corporations and the government.  The old American Dietetic Association, now the Academy of Nutrition and Dietetics, receives funding from Hershey, Coca-Cola, Pepsico, Abbott (Pharmacuticals and Baby Formula), Cargill (GMOs), National Dairy Council (lobbiests for Monsanto’s Rbgh), Mars Candy, and McNeil/Johnson & Johnson (Pharma, Splenda, baby formula).  And this groups wants to be the only ones telling you want you should eat?

This type of underhanded suppression of other people’s beliefs only happens when you are deeply afraid that your own beliefs (practices?) are wrong and there is a desperation to keep them from being challenged.  I’m sure I’ll hear that this suppression is for the wellfare of all.  But if they were confident in their practices they should be content to offer and teach.  Why are they trying to compel our choices by force?  This is an attempt to use the power of the state to enforce one set of views!

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According to the American Journal of Clinical Nutrition (doi:10.3945/ajcn) processed meats may increase the risk of stroke.  It was reported that Swedish researches followed more than 40,000 men aged 45-79 for 10 years.  Those who reported eating the most processed meats, which was more than two ounces per day, had a 23% higher risk of stroke than those who ate the least, which was less than 2/3 of an ounce per day.

Processed Meats and Strokes:

Skeptics will say that this study doesn’t prove that processed meats can cause a stroke.  And the research was only men in a specific age category.  But, as the Center for Science in the Public Interest pointed out in their July/August 2011 edition “studies have linked them (processed meats) to so many illnesses – diabetes, heart disease, colon and pancreatic cancer – that it’s worth cutting back”.

I say, don’t cut back – eliminate!

Related articles

• Report: Processed meat linked to pancreatic cancer (junkscience.com)
• Eating Processed Meat May Raise Risk of Pancreatic Cancer (treehugger.com)

We’ve all heard something like, “everything is ok in moderation”.  And there is an argument to make on both sides (per usual).  But, what I find more disturbing is the current divisiveness and polarization – in everything!

I was sitting in a meeting with a naturopath who mentioned that people were unhealthy because of fast food restaurants.  He seemed to assume that because of my profession I would naturally agree.  When I commented that I could buy worse food at my local grocery store and heat it at home, he was stunned.  And then I was shunned!  If I didn’t agree with him, then I was “out”.

I am “out” frequently.  For example, when I eat out, I commonly eat vegan – not because I am a vegan but because I don’t trust or support factory feed lots, plus eggs and dairy are high on my food sensitivity issues.  So, vegan is a good option.  If the waitperson is also a vegan, we are suddenly kindred souls.  But, then add a grass-fed local bison patty and I am the scourge that is killing America (thank you China Study).

I mess with preconceived notions about my position because I have clients that are on the road three weeks out of every month.  Guess what?  They can’t make all their own meals.  They have to eat out for business.  They finish work at 11 p.m. and need to know how to make a good choice at what is open in small towns – fast food restaurants, convenience stores, and an occasional grocery store.  They can still get healthy within the context of their life.

Sure, in my ideal utopia everyone would be purchasing fresh, organic foods from their local farms and cooking all their meals at home.  But for some people that’s not realistic.  Making them feel guilty for not reaching my personal ideals isn’t right, any more than people telling me I have to eat meat, or a plant-based diet, or give up dairy, etc. to be healthy because it worked for them!  We are all different and just because it worked for you doesn’t guarantee it will work for me, so get off your high horse!

When did it become a bad word to be a moderate – in anything?  Why do I have to fully undertake any particular view to be part of a group?  Are we at the place where this type of division is the attempt by groups so utterly convinced of their correctness and righteousness that they will use all coercive forces available to stamp out any opposing views?

Related articles

• When Did “Moderate” Become a Bad Word? Part I (therightnutritionplan.com)
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Ingredients: 1 pound Brussel Sprouts

Dressing:

• 2 tsp fresh lemon juice
• 2 medium cloves garlic
• 3 Tbsp extra virgin olive oil
• 1 Tbsp Dijon mustard
• 1 tsp capers
• 2 tsp minced fresh basil
• 1-2 Tbsp chopped, toasted sunflower seeds
• Sea salt & fresh ground pepper, to taste

Directions For Yummy Brussel  Sprouts:

1. Fill the bottom of the steamer with 2 inches of water.
2. Remove a thin slice from the bottom of the Brussels Sprouts.  Remove any yellow outer leaves.  Cut in quarters.  Let sit for 5-10 minutes.
3. Chop or press garlic and let sit for 5-10 minutes.
4. Steam Brussels Sprouts for 5 minutes.  Add garlic to Brussel Sprouts for the last 2 minutes of steaming.
5. Whisk together dressing ingredients.
6. Transfer Brussel Sprouts to a bowl.  Pour dressing over Brussel Sprouts while still hot.
7. Sprinkle with sunflowr seeds.

I’ve done everything right for my health – especially in recent years – and I had a heart attack.  Within days I was laughing and joking about it, posting on FB the updates, proud that I was able to reduce my prescription medications quickly, back on the treadmill the day after I was released from the hospital.  Aren’t I amazing?  Oh, don’t forget telling everyone how great I feel and the excitement of a possiblity of a previously unknown genetic medical condition.  Truly, I was so proud of myself . . . until last week.

First, truth be told – with the medicine and stress, I’ve been gaining weight.  Of anyone, I know how to fix that.  I’m monitoring my food and it was time to increase the workouts.  I “took it up a notch” and completed a minor workout - horror of horrors . . . I hurt for days!  Unlike anything I’ve experienced in years.  What the hell?????  More research showed me that weight gain is a side effect – lucky me – and without the medication for at least six months there is a chance my body could reject the stent.  This is not a good scenario.  I talked with two trainers, my cardiologist, my naturopath, even my acupuncturist.  Everyone says the same thing – I have to slow down, give my body a break.  I know I’ve said this same thing to clients and supported them through the struggle to do just that – slow down.  But I never thought I’d hear it myself.

Second, a friend had surgery not long after me, changing some of her life dreams.  When I saw her recently she was telling me how great everything was.  But looking in her eyes, I knew she was trying to convince herself as much as she was me.  I came home and took a long look in my own eyes.  Why have I been trying to convince everyone I’m just fine and dandy?  Who is supposed to feel better because I looked like I was a prop in the hospital bed and not a patient?

Third, it was finally a sunny day and I thought I’d go for a quick hike up the hill/mountain next to my house.  I’ve done it a lot over the years.  It’s great to get into nature for my exercise.  But then I realized, can I do that alone now?  What if there is an emergency?  I have to take nitro, aspirin, and a cell phone – just in case.  My life is not the same – no matter what smiley face I put on.

Who am I kidding?  I’m pissed!  I’m angry!  I feel cheated!  This wasn’t supposed to happen to me!  And I think it’s about damn time that I’m allowed to wallow in a bit of self-pity.  That’s a part of the grieving process . . . and I’m grieving.  I miss being able to run around with my son.  I miss being able to do any activity I want.  I miss not taking any medications.  I miss not being afraid of what could happen.  I miss working out and feeling a great sweat.  I miss the me I was.

Know this stage won’t last long; I won’t wallow here forever.  I am ecstatic that I’m alive (the option wasn’t so good).  I know that with time and dedication the weight will come off and the exercise/activity level will return – or return to the new normal level.  I am very thankful and very grateful.  And I know that I’ll be right back to my happy, smiley, optimistic self telling everyone the truth – I feel great and am progressing well.

But, in the meantime, especially for those of us who are caregivers, it’s important to honor ourselves - mentally, emotionally, and spiritually - and allow ourselves to grieve our losses.  Change is inevitable but that doesn’t mean we always like it.  Ultimately, for true happiness, we have to embrace the change to move ourselves forward.  That doesn’t mean we have to skip over being pissed for a moment though.

This granola recipe can be used as a snack, dessert, or a quick breakfast.  Eat it alone or add raw milk or plain yogurt.  Portion granola into small containers and stash some in your car, desk, purse, etc. for a quick granola energy boost.

Granola Ingredients:

• 6 cups old-fashioned oats
• 2 tsp cinnamon
• 4 cups shredded or flaked coconut, unsweetened
• 2 cups pecans, chopped
• 1 cup sunflower seeds
• 1/4 cup flax seeds
• 1 cup coconut oil
• 1 cup honey
• 1 Tbs vanilla
• 1 cup raisins or cranberries (or mix)

Directions:

1. Preheat oven to 325 degrees.
2. In a large bowl mix oats, cinnamon, coconut, pecans, and seeds.
3. Heat oil and honey in a small saucepan over medium heat until just melted, but not hot – do not overheat.
4. Remove from heat and add vanilla.
5. Stir honey mixture into oat mixture.
6. Pour into a large baking dish.  Bake for 1 hour and 15 minutes or until oats are golden brown, stirring occasionally.
7. Allow to cool.
8. Add raisins.

Food Intolerance:

Many seemingly innocuous symptoms can actually be traced back to food intolerances and/or nutrient deficiencies.  Depression, mood swings, fatigue, cravings, muscle aches, joint pain, dark circles or bags under the eyes, streaks or white spots on fingernails, headaches, insomnia, autoimmune diseases, indigestion, leaky gut, bloating, nasal congestion, allergies, constipation, diarrhea, water retention, candida, rashes, and skin problems.  And the list goes on.

So, what’s a food intolerance?  It’s different from a food allergy which is a reaction of the body’s immune system to a protein.  A food intolerance, or sensitivity, can occur because of any food, food ingredient, or additive.  Reactions usually start in the digestive system and can radiate out to all parts of the body.  Sometimes people can eat small amounts of the item without noticing an immediate reaction.  But, continued ingestion causes inflammation to increase, and your immune system become compromised, leading to a large variety of systems, including many of the “chronic” issues.

The most common foods that cause a reaction are:  peanuts and tree nuts, milk and diary products, sugar and artificial sweeteners, fish and shellfish, soy, corn, wheat and gluten, and eggs.  There are many people that are also intolerant to MSG, food dyes, beer, wine, sulfites, and other food preservatives.

Food Triggers:

How do you identify your personal “trigger” foods? If you have the money you can run a food sentivity test (IgG) which is different from a food allergy test (IgE).  It will give you a graph of the foods that cause inflammation in your body.  It can be very helpful, but it is only able to show a small piece of what is happening within the body.

You can complete a self test for free.  Dr. Arthur Coca popularized the ”pulse test”.  He found that some, but definitely not all, people with allergies and intolerances had a significant increase in their resting pulse after eating the food in question.  Sit and relax, take your resting pulse for a full minute, put a piece of the potential trigger food on your tongue (do not swallow the food), wait for 30 seconds, retake your pulse for a full minute, discard tested ingredient.  An increase of 6 or more beats is considered the result of a stressful reaction.

You can also keep a food journal noting any emotional, physical, digestive change after each meal.  Then you can try to identify the offending foods.  You can also monitor your weight.  Some people have noticed that trigger foods cause them to retain fluids identified by weight gain that doesn’t disappear by the next day.

Both of these are simplified methods but can be very helpful.  Unfortunately there can be triggers that don’t affect weight or pulse.  In these instances you will have to complete an elimination diet in order to identify the offenders.  This type of diet can cause a withdrawal reaction similar to other addictive substances such as caffeine, alcohol, or nicotine so it is best to seek a professional support person, if possible.

]]> http://therightnutritionplan.com/2012/01/many-chronic-issues-are-related-to-food/feed/ 0 http://therightnutritionplan.com/2012/01/many-chronic-issues-are-related-to-food/ http://feedproxy.google.com/~r/TheRightPlanNutritionCounselingBlog/~3/K8o2xoUYUWo/ http://therightnutritionplan.com/2012/01/almond-bars/#comments Wed, 25 Jan 2012 17:05:42 +0000 Kellie http://therightnutritionplan.com/?p=1744 Almond Bar Recipe:

This a super quick and easy recipe for Almond Bars.  Make extra and keep them in the refrigerator for a fast burst of energy or when you’re craving a bit of sweet.

Ingredients for almond bar recipe:

• 1 cup raw almonds
• 1 Tbsp ginger root
• 2 Tbsp sesame seeds
• 1 cup raisins
• 2 TBS raw honey
• ½ scoop protein powder

Directions almond bar recipe:

1. Grind all ingredients, except for honey, in a food processor until fairly fine but still having some texture (you don’t want it to have the consistency of peanut butter).
2. Add honey and process just long enough for it to blend.
3. Press into a square about ¾ inch thick on a plate or square pan and refrigerate for about an hour or more.
4. Cut into 2 inch squares

Serves 12

The majority of people in the United States do not synthesize sufficient vitamin D in order to meet physiological requirements; I’m talking depression, musculoskeletal pain, inflammation, and fatigue.  With the discovery of Vitamin D receptors in tissues other than the gut and bone – particularly the brain, breast, prostate and lymphocytes – recent research suggests the utilization of higher amounts of supplemental Vitamin D3 for a wider range of applications in order to maintain and improve health.  Bio-D-Mulsion Forte® from Biotics Research Corporation supplies Vitamin D3 as a micro-emulsion for enhanced absorption and utilization, which is particularly important for those with malabsorption conditions.

There’s information and research studies everywhere . . . some say Vitamin D is practically necessary for everyone on the planet and others say high doses will practically kill you.  Ok, both of those are exaggerations, but that’s what it feels like when you start reading the research.  And people are pretty set-in-stone on their beliefs, metaphorically drawing a line-in-the-sand.

Bucking the trend (again!), I’m a moderate when it comes to Vitamin D.  I live in the Northern hemisphere, don’t see near enough sun for my liking (and when I do it’s frequently from my office window), and regularly use sunscreen for fear of aging wrinkles.  So, I find Vitamin D is a necessity for me and most of my local clients.  For my outdoor working clients in the Southern states, maybe not such a necessity.

Vitamin D, Emulsified:

I’ll list the research at the end of the post and feel free to do your own, because supplementation is a very individualized need and shouldn’t be taken without discussion with a trained practitioner.  But, from my experience, I have found great success using emulsified Vitamin D for people who have sugar cravings, depression, fatigue, musculoskeletal pain (especially lower back pain), inflammation, and seasonal affective disorder.

Bio-Vitamin D:

Bio-D-Mulsion Forte® from Biotics Research Corporation supplies 2,000 IU per drop of vitamin D3 as a micro-emulsion for enhanced absorption and utilization, which is particularly important for those with malabsorption conditions. One (1) drop daily of Bio-D-Mulsion Forte® (2,000 IU) increased 25(OH)D concentrations in vitamin D deficient children 202% in six weeks, effectively tripling 25(OH)D levels. (Gordon CM, et al.Treatment of Hypovitaminosis D in Infants and Toddlers J. Clin. Endocrin. Metab. First published ahead of print April 15, 2008 as doi:10.1210/jc.2007-2790).

I like that Bio-D-Mulsion Forte® contains no artificial colorants or flavorings and no propylene glycol. It’s also very cost effective, less than a nickel per day – less than $1.50 per month!  And yes, Vitamin D is available on my website when you create a profile here www.therightnutritionplan.com/create-a-profile.

For more information:

1. Norman AW. Vitamin D. In: Brown ML (Editor). Present Knowledge in Nutrition. Sixth Edition. Washington: International Life Sciences Institute Nutrition Foundation; 1990. P.108-116

2. Vieth R. Vitamin D supplementation, 25-hydroxyvitamin D concentrations, and safety. Am J Clin Nutr. 1999 May; 69(5):842-56 Available on-line at http://www.ajcn.org/cgi/reprint/69/5/842.pdf

3. Holick M F. Vitamin D deficiency: what a pain it is. Mayo Clin Proc. 2003 Dec;78(12):1457-9

4. Al Faraj S, Al Mutairi K. Vitamin D deficiency and chronic low back pain in Saudi Arabia. Spine. 2003 Jan 15;28(2):177-9

5. Plotnikoff GA, Quigley JM. Prevalence of severe hypovitaminosis D in patients with persistent, nonspecific musculoskeletal pain. Mayo Clin Proc. 2003 Dec;78(12):1463-70

6. Lansdowne AT, Provost SC. Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology (Berl). 1998 Feb;135(4):319-23

7. Yamashita H, Noguchi S, Takatsu K, Koike E, Murakami T, Watanabe S, Uchino S, Yamashita H, Kawamoto H. High prevalence of vitamin D deficiency in Japanese female patient with Graves’ disease. Endocr J. 2001 Feb;48(1):63-9

8. Huisman AM, White KP, Algra A, Harth M, Vieth R, Jacobs JW, Bijlsma JW, Bell DA. Vitamin D levels in women with systemic lupus erythematosus and fibromyalgia. J Rheumatol 2001 Nov;28(11):2535-9

9. Van den Berghe G, Van Roosbroeck D, Vanhove P, Wouters PJ, De Pourcq L, Bouillon R. Bone turnover in prolonged critical illness: effect of vitamin D. J Clin Endocrinol Metab. 2003 Oct;88(10):4623-32

10. Mercola J. Bio-D-Mulsion (Emulsified Vitamin D): “The Vital Supplement that I Strongly Recommend to Nearly All of My Patients” mercola.com/forms/vitamind on March 25, 2004.

11. Vasquez A, Manso G, Cannell J. The Clinical Importance of Vitamin D (Cholecalciferol): A Paradigm Shift with Implications for All Healthcare Providers. Alternative Therapies in Health and Medicine and Integrative Medicine: A Clinician’s Journal In press 2004

Related articles

• Vitamin D and Hypercalcemia (brassandivory.org)

My cardiologist said my heart attack was a fluke and probably wouldn’t happen again. I’m not of the opinion that flukes occur in our bodies; so I went on a fact-finding mission.  It took a lot of tests, all of which I had to pay for myself, but we did find an answer. Genetic history aside, I have very high levels of fibrinogen in my blood. Fibrinogen enhances coagulation and increases blood viscosity. This means there is a greater likelihood of micro-clots and thrombus in the coronary arteries.  I also have highly sensitive C-reactive proteins (hs-CRP) above normal range which is associated with an increased risk of heart attack. Third really important thing: feel comfortable with the answers your doctor gives you, or keep looking and get a second opinion.

What this ultimately means is that instead of the six pharmaceutical drugs the cardiologist wanted me to take, what I really needed were enzymes to keep my fibrinogen levels in their optimal range. Since I had the stint I’ll have to continue taking the drug that keeps my body from rejecting the metal until enough scar tissue has covered it.

Weirdly, I’ve never had any symptoms of someone who’s fibrinogen and hs-CRP levels are too high. They asked me the pertinent questions in the hospital, such as history of cramps, blood clots, etc.  Again, maybe being healthy kept all that at bay.

I was lucky my husband had the wherewithal to take me to the hospital.   I was lucky to be near a good hospital. I was lucky I had a heart attack in the middle of the ER. I was lucky to have a great cardiologist. I have been lucky with a speedy recovery. And, I’m lucky to be alive. Fourth really important thing: don’t take life for granted.

It’s a quick, easy, and nutritious snack. Purchased at the store trail mix can be rather expensive. This trail mix recipe will save your grocery bills by spending just a half an hour cooking.  It can also be used as a breakfast cereal, in a pinch.

Ingredients:

• 1 ½ cups oats
• ½ cup wheat germ
• ½ cup raw nuts of your choice
• ¼ cup sesame seeds
• ¼ cup slivered or chopped raw almonds
• ½ cup raisins
• ½ cup coconut (shredded or chunks)
• ¼ cup coconut oil
• 1 tsp vanilla
• ¼ cup honey
• 1/2 tsp cinnamon

Trail Mix Directions:

1. Preheat oven to 375 degrees.
2. Mix first seven ingredients.
3. Melt coconut oil and mix in vanilla, honey, and cinnamon.
4. Pour oil mixture over dry ingredients and mix well.
5. Spread evenly on oiled baking sheet.  Bake for 20-30 minutes, stirring 1-2 times.
6. Cool.  Break up any lumps.  Store in airtight container.

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• Mix it Up (or, homemade trail mix and it tastes good, too!) (greenviewplace.wordpress.com)
• Inspired Trail Mix Recipe (treehugger.com)
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November 19, 2011 – it’s a day I’ll never forget.  I was talking on the phone to a friend about some family turmoil concerning the Thanksgiving holiday.  My chest hurt. After hanging up I thought maybe I was having a panic attack. I had one maybe 10 years ago or so and remembered not being able to breathe, my chest hurting, shaking, and generally being scared. A few bouts of these went by while I laid on the bed and my husband help me try to relax. The feeling was questionable enough that I actually Googled the difference between a panic attack and a heart attack. But how could someone as healthy as me have a heart attack?

Finally my husband decided it was time to take me to the hospital.  Here’s the first of the really important things I’ve learned recently: don’t hope it’ll go away!  If I’d been less healthy it would have been easy to dismiss this pain as indigestion, heartburn, or panic attack.  Since I don’t have any of those issues, I knew something was wrong.

We arrived at the ER and I was ultimately given an EKG. No problems were present. I don’t have high cholesterol. I don’t have high blood pressure. I don’t have a known family history of heart disease. I don’t smoke. I’m not overweight. I work out 5-6 days a week. I eat very healthy.  I don’t have diabetes.  I’m not on oral contraceptives. I meditate regularly to control my stress.  I’m only 42 years of age. I didn’t have radiating pain down my arm.  I didn’t feel nauseous. In fact, I didn’t “present” like I was having a heart attack. The doctors were going to send me home.  Second really important thing: know yourself!  Going home didn’t seem right so I walked around until the pain returned.

Truthfully, I don’t remember much after that. I remember someone sticking nitroglycerin tablets under my tongue. I remember needles going into my arm. I remember someone asking me what I weighed (I guess that was for anesthesia).

Next thing I do remember was waking up in the cardiac care unit. I learned there had been a blood clot in my artery which they removed and a stint was inserted. I’m the proud owner of a very small piece of mesh that helped save my life.

The next question, how could this happen?  As word spread, I think there were some people hoping I had been a closet smoker for 20 years to justify this unthinkable event.  But, I walk my talk. And it can be scary to those around me who now had to face their own mortality. I wanted answers.

After the FDA rated Rawsome Foods, twice, I took the time to sign a petition which was headed to the White House about legalizing raw milk.  I received a response this week from Doug McKalip, Senior Policy Advisor for Rural Affairs in the White House Domestic Policy Council.  To start, I didn’t realize raw milk was only a “rural” affair.  That aside, the letter informed me that our Administration “supported pasteurization to protect the safety of the milk supply”.  It notes that since 1987, there have been 143 reported outbreaks of illnesses associated with consumption of raw milk and raw milk products.  What I couldn’t find in the letter, or in any of the links, was information about these 143 reported outbreaks.  24 years and 143 issues – interesting.  How many of these “issues” related to the raw milk and how many related to the industrial farming practices from which the milk came?

Raw Milk:

Another part of the letter mentions that milk is “one of the most important staples of the American diet”.  Mmmmm?  I don’t drink milk. I often find my clients can’t drink milk.  Maybe the Dairy industry’s “Got Milk?” Campaign has hit the White House too.

Interestingly, although the White House letter states that raw milk consumption has not been scientifically substantiated, in just a quick Google search I found in the May 10, 2007 issue of Clinical and Experimental Allergy a scientific research study of nearly 15,000 children noting that drinking farm milk can protect children against asthma and hayfever.

Has Raw Milk Changed?

After my first “Democracy” blog some called me a puppet of the Dairy industry and others called me a mouthpiece for the Weston A Price Foundation.  For full disclosure, I am a member of the Weston A. Price Foundation, but I’m a moderate. I’m far from a puppet of the Dairy industry. I understand this is a hotly debated topic and people on both sides are very passionate. But, as with anything else, I find it best to follow the money trail.  Who is paying for the scientific literature the FDA is using to make these policies?  For the first 211 years this country had unpasteurized milk. What changed in the last 24 years? Who’s profiting from this change?

To me, these are the types of questions we all need to be asking.

Ingredients for Mexican Stuffed Chicken:

• 2 boneless, skinless chicken breasts
• 1 tablespoon panko
• 1 tablespoon grated Parmesan cheese
• 2 tablespoons mild green chilis, chopped
• 4 strips sliced red peper
• ½ teaspoon chili powder
• 1 egg, beaten
• 1 ounce Monterey Jack cheese cut into two slices, 3” x 1”

Directions Mexican Stuffed Chicken:

1. Preheat oven to 375 degrees.
2. With a kitchen hammer pound breasts to ¼-inch thick.
3. On each one place a tablespoon of the chilis, 2 strips red pepper, and a Monterey Jack cheese slice.
4. Roll up and place, seam side down in a baking dish.
5. Brush with beaten egg.
6. Mix together panko, parmesan cheese and chili powder.  Sprinkle over the chicken rolls, patting into place to form a crust.
7. Bake for about 20 minutes.  Cheese inside will be melted and the crust nicely browned.

Mexican Stuffed Chicken Serves 2

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• Chicken Curry Salad (therightnutritionplan.com)
• Chicken and Carbonara Sauce (therightnutritionplan.com)

• 2 cups orange juice
• 2 cups fresh blueberries, divided
• 3 Tbsp raw honey
• 2 Tbsp fresh lemon juice, divided
• 2 tsp Dijon mustard
• 1/2 tsp sea salt
• 1 cup extra virgin olive oil
• 2 large Granny Smith apples
• 1 cup pecan halves, toasted & chopped
• 2 cups celery, sliced
• 6 cups baby spinach leaves

Optional:

• Diced chicken or turkey breast

Directions:

1. Simmer orange juice over medium-low heat until reduced to ¼ cup.  Cool slightly.
2. In a blender or food processor combine reduced juice, 1 cup blueberries, honey, 1 Tbsp lemon juice, mustard and salt.  Blend until smooth.  With blender or food processor running, gradually drizzle in olive oil.  Cover and refrigerate.
3. Core and quarter apples.  Slice quarters crosswise.  In a large bowl, combine apple slices and remaining 1 Tbs lemon juice to keep apples from browning.  Stir to coat.  Add pecans, celery, and remaining blueberries.  Cover and refrigerate.
4. When ready to serve, arrange spinach leaves on plates.  Top with blueberry-apple mixture and drizzle with dressing.

Serves 6

Ok, so I know, the video says “bread plates” when I should have said “salad plates”.  Honestly, I don’t own the fancy stuff that has more than two plates per setting so I think of them as bread plates.  But, technically, I was informed that many servings come with quite a few different plate sizes and the ones that are approximately 8-inches are salad plates.  Hopefully you get the idea.  If you are confused, shoot me an email.

Ingredients:

• ½ cup dry white wine
• ½ cup vegetable broth or water
• Juice of one lemon
• Juice of one orange
• 2 lbs salmon filets cut into four pieces
• Unsalted, raw butter
• 1 ½ tsp parsley
• 1 ½ tsp pressed garlic
• Sea salt and white pepper to taste
• One lemon, quartered

Directions:

1. In a large skillet, heat wine, broth and juice over medium heat, just until bubbling.
2. Slide salmon pieces into the poaching liquid.  Dot with butter.  Sprinkle with parsley, garlic, salt, and pepper.
3. Bring back to a slow boil, if necessary.  Reduce heat to medium.
4. Poach until salmon is firm, about 10 minutes.
5. Garnish with parsley and a lemon wedge.

Serves 4

Here’s the pdf document to help you better understand what to look for when filling your plate.

Portion Sizing

Some restrictions are easy, such as no nuts, no seeds, etc.  But some can be a bit more confusing because there are hidden foods.  Let’s take a look at three of the most common restrictions right now.

If your guest is lactose intolerant it means that eating dairy products causes nausea, bloating, and gas usually within a couple hours.  Many people choose to take a pill to help digest potential lactose but it’s easy to adjust your cooking.  Hidden dangers include potatoes and pies which are usually made with milk as well as dressings and gravies often contain whey.  To accommodate, make sides and desserts with lactose-free milk such as coconut or almond milks or vegetable broth (where appropriate).  Serve cranberry sauce for those that can’t eat gravy.  Provide salad dressings made with olive oil and vinegar.

If your guest is vegan it means they don’t consume any animal products, usually including meat, dairy, eggs, gelatin, and honey.  Feel free to print out some of my posts regarding the health problems with this diet.  But, in the meantime, no need to great animosity during the dinner.  Watch out for marshmallows, Jell-O, stuffing, and some wines, plus anything listed above under lactose intolerant.  Best bet is to offer a veggie platter and hummus.  Try cooking a lentil-based entree.  You can buy vegan desserts and wine for the individual (most local health food stores and coops offer a nice variety – or order on line in a pinch).  If you’re eating turkey or beef, maybe carve it somewhere besides the table.

If your guest suffers from celiac disease it means that gluten, which is in many grains, triggers antibodies to attack the small intestine, causing severe digestive distress.  Any processed food can contain gluten, such as broths, spreads, crackers, and even turkey.  Read labels of anything you purchase looking for wheat, barley, rye, oats, malt, etc.  Ask if they recommend a particular brand or pick up ones that say gluten-free.  Use separate utensils to prepare and serve food to guests as gluten is easily transferred.

It may not be perfect, but your guests will be thankful for your effort to accomodate their needs.  And you’ll be satisfied that everyone ate the meal you worked so hard on.  Best of luck for wonderful holiday meals.

This is a great use for leftover chicken or turkey.  Substitute raisins for the cranberries for a change of pace.  Make extra and wrap it in a sprouted grain tortilla for a quick lunch.

Ingredients:

• 2 cups cooked chicken breast, cubed
• ½ cup celery, finely chopped
• 1 cup apples, chopped
• 1 teaspoon freshly grated ginger
• 1 teaspoon curry powder
• 1/8 teaspoon cayenne pepper
• 1/4 cup mayonnaise
• 1 ½ tablespoon dried cranberries
• Half tablespoon orange zest
• 2 tablespoon fresh orange juice
• 2 cups mixed baby greens

Directions:

1. In a large bowl combine all ingredients except the greens. Toss well, cover, and chill for 15 min.
2. Divide chicken salad in half, place each serving on top of mixed greens.

I was fortunate enough to attend the annual BBQ at Full Circle Bison Ranch in Williams, Oregon.  My family toured the ranch, seeing how the pigs and bison were raised and cared for.  I was even toppled into the mud by a lively pig that “goosed me” as I was kneeling down to help my son pet them.  They are a heritage breed of Large Black and Tamworth pigs, humanely raised and organic, allowed to graze pastures all summer and forage acorns in the oak forest every fall.  It’s a happy bunch of animals out there.

We then feasted on pastured roast pig, three types of smoked bison sausage, organic cole slaw, lavender lemonade and berry cobbler while listening to music.  We also learned how to roast a whole pig in a box in just four hours.  I can’t wait to utilize this knowledge somehow.  Additionally, we picked up some discount priced products – the best bacon I’ve ever tasted (among other great finds)!

Grass-fed meats are the highest quality and buffalo meat has some even more interesting traits.  It’s lower in total fat than beef, lower in saturated fat (up to four times less), higher in Omega-3 fatty acids, is one of the riches natural sources of conjugated linoleic acid, has up to four times more vitamin E and is a good source of beta carotene and vitamin B-12.  Plus, it’s really tasty!

Full Circle is a family ranch located in the Williams Valley in the southwest corner of Oregon. The ranch, operated by Tobias and Abigail Hatfield, is home to a herd of 100 bison. Animals graze certified organic pastures, spring through fall, and are fed organic alfalfa and no-spray hay during the winter. Yep, that’s hay that has not been sprayed with herbicides or pesticides and no antibiotics or hormones are used in producing Full Circle’s meats.  The majority of the herd consists of bison cows that bear a calf each year. They are committed to raising premium quality grass-fed bison in an ethical and environmentally sustainable way.

Additionally, with the help of the Department of Fish and Wildlife and the local Watershed Council, they improved salmon habitat and created wildlife corridors on the creeks that run through the ranch. In 2003, the ranch was certified “Salmon-Safe” for the preservation of riparian wetlands and native biodiversity.

As Tobias walked us around the fields he explained that there is a ceremonial tobacco offering following the Native American traditions before the buffalo are harvested in the field under state inspection.  Then they are taken to a small processing plant where the buffalo meat is custom cut, vacuum sealed, and flash frozen.

He personally samples a steak from every buffalo harvested and guarantees that the buffalo meat has an excellent flavor and tenderness. If you are not satisfied with the products and service you will be completely refunded!  What have you got to lose?

Full Circle Bison’s Grass-Fed Buffalo Meat is shipped directly from the ranch in Southern Oregon to your doorstep.  Read more about them, the health benefits of grass-fed pasture raised meats, and check out the products at http://www.fullcirclebisonranch.com/default.aspx.

Victorino Matus asked this question for the Washington Post.  He wondered if more people would order Red Robin’s Garden Burger knowing it has a mere 561 calories instead of the Royal Red Robin burger with 1,191 calories.  The answer?  ”

According to Jennifer Andrews, director of marketing for Red Robin International in Colorado, the introduction of labels in Montgomery County and elsewhere has had “almost no impact to the menu mix that we’re aware of.” In a phone interview, Andrews said the most popular items are still the cheeseburger (931 calories) and the bacon cheeseburger (1,030 calories). “Our take,” she explained, “is that people know what they’re getting when they come into a Red Robin. . . . When they come in, they’re not focused on the nutrition. Even though it’s right there in front of them, they came to get their favorite burger.”

So companies have spent hundreds of thousands of dollars to be able to tell us exactly how many calories are in our foods, but that isn’t changing the way people eat, and obesity is still on the rise.  Maybe this is because, once again, it’s not as simple as calories in versus calories out.

The Subway photo shows six sub sandwiches all under 580 calories.  A good deal?  Let’s take a look at what those sandwiches contain.  Of their website, here just the B.M.T. meats (italics are added by me):

BMT® MEATS

Genoa Salami - Pork, beef, salt, water, corn syrup, dextrose, sugar, wine, sodium erythorbate, flavorings, sodium nitrate, spices, garlic, lactic acid starter culture, sodium nitrite. Pepperoni: Pork, beef, salt, dextrose, water, spices, corn syrup, paprika, oleoresin of paprika, flavorings, sodium erythorbate, lactic acid starter culture, sodium nitrite.

Ham – ham (cured with water), salt, dextrose, modified food starch (from corn), sodium phosphates, sodium erythorbate, smoke flavoring, and sodium nitrite.

TURKEY BREAST – Turkey breast, turkey broth, contains 2% or less of: carrageenan, dextrose, modified food starch (derived from corn), salt, seasoned salt (salt, sodium diacetate, flavoring), sodium lactate, sodium phosphate. * Browned in soybean oil.

HAM – Ham cured with: water, dextrose, salt, potassium lactate, modified food starch (derived from corn), sodium phosphates, sodium diacetate, sodium erythorbate, smoke flavoring, sodium nitrite.

ROAST BEEF - Beef eye round or top round, water, dextrose, salt, sodium tripolyphosphate, onion powder, garlic powder. Coated with caramel color.

Am I supposed to be okay with those ingredients just because it’s only 450 calories?!  This is filled with nitrites which should never be consumed, plus salt, sugar, corn syrup, all sorts of colorings, flavorings, and turkey breast browned in soybean oil!  I could just roast a turkey, slice off some pieces, and have a sandwich without all the death additives.  And I didn’t even list the bread ingredients, which aren’t any better.  Google it – take a look for yourself – this may be “fresh” but it isn’t healthy.

Let’s face it, a calorie number doesn’t tell me much about what I’m eating.  I don’t know about the quality of the food, only the calories.  In a 2007 working paper for the Washington Legal Foundation that he co-authored with John C. Luik, Basham points out that “based simply on calories, for instance, a glass of milk will show up with more calories than a soft drink, a yogurt with more calories than a bag of chips.”   No surprise to me, menu labeling isn’t helping the growing waistlines of Americans.