Gluten is the protein found in wheat, barley, rye, spelt, semolina, Kamut, Farina, faro, and couscous. People have been eating gluten for thousands of years, so why is it suddenly an issue? It used to be that people throughout the world ate species of grains native to their region, and at that time there were many varieties of wheat all over the planet. In the last 100 years humans began altering the food supply through farming practices that led to the use of monocropping (planting the same crop in an area over and over) and GMO’s (genetically modified organisms). These practices now affect the majority of wheat available since it is a massively subsidized crop. Partly due to wheat subsidies gluten is now used is used as a filler, flavoring, and emulsifier in most processed foods.

So even if someone does not eat very much bread, they may still be eating gluten in their soy sauce, packaged soup mixes, salad dressings, yogurt, lunchmeats, meat substitutes, and sausages. This is a problem because the body can’t recognize the protein sequences in such altered food, resulting in the live and immune system reacting each time gluten is eaten. This is made worse by the excess gluten in much of the food people eat daily. This situation causes both the liver and the immune system to become overtaxed leading to allergies, inflammation, and autoimmune disorders.

Most people do not quickly accept that they have a problem with gluten. One reason is that it works on the opioid receptors, which is the same part of the brain that heroin affects.  So gluten can have a drug-like effect on the brain leading to people craving and overeating it. It is a very socially acceptable addiction that most do not recognize as an addiction. Some people actually go through withdrawal symptoms when eliminating gluten. The proof is in the elimination. To learn if you have a problem with gluten, I recommend that it be completely eliminated for one-two months. Then reintroduce it. I have found that most people’s health improves before their elimination is over, and they don’t even want to go back to eating gluten.

Here are some clues as to whether you might benefit from a gluten free diet. First, if you consume bread, pasta, cereal, and other processed food on a daily basis, you may crave them when you don’t get them. If you suffer from anxiety, brain fog, mood swings, joint pain, rashes, skin conditions, seasonal allergies, insomnia, and digestive troubles then a gluten elimination may be very helpful.

The most common concern people have with trying a gluten free diet is that they may starve or won’t be able to go out to dinners with friends. This simply is not the case. In fact in the years since I kicked gluten, my diet has been widely expanded. There is a bounty of gluten free whole grains (quinoa, buckwheat, brown rice, amaranth, and millet) and starchy vegetables that can satisfy the need for carbohydrates while nourishing the body. It is also possible to simply replace your normal gluten-containing foods with gluten free alternatives, but labels must be read. Not all gluten free products are created equal, some are simply starches and not much better for you than any other processed foods.

As for dining out, even in and Italian restaurant there are gluten free options. Try the fish or roasted chicken and veggies for example. Most restaurants are aware of food allergies and are willing to adapt their menu to accommodate customers with special diets.

There is much more to the gluten story, and soon my website will be packed with information. Not surprisingly, every recipe that I have posted has been 100% gluten free and simple. If you are curious, try a few of them, I’d love to hear your feedback.  In the meantime, please enjoy this recipe for a very popular and normally a gluten-containing treat, PIZZA! You will be amazed at how delicious and simple cooking without gluten can be.

simple pesto polenta veggie pizza

3 cups filtered water

1.5 cups cornmeal, coarsely ground

1 tsp salt

1 cup fresh basil leaves

1/3 cup cold pressed olive oil

1-4 cloves garlic, crushed

1/3 cup pine nuts or walnuts

salt and pepper, to taste

directions: For cornmeal crust: Bring water to a boil in a saucepan. Once it’s boiling slowly add the cornmeal and mix constantly until combined, then lower heat to a simmer and whisk to remove lumps. Add the teaspoon of salt and mix for 2 minutes, or until thick. Pour mixture into a well-greased baking pan and set aside to allow the polenta to firm up.

For pesto: Combine basil, olive oil, pine nuts, garlic, lemon juice, salt and pepper in a food processor or blender. 
 Add a tbsp of water or olive oil as needed to make a smooth but thick sauce.Spread pesto evenly over polenta crust and top with your favorite seasonal veggies (You can sauté or roast the veggies first). Bake for approximately 15 minutes at 350°F.

I’m excited to announce that I have teamed up with a personal chef and we are kicking off our first Simple Yet Gourmet, gluten free cooking class in August. For more details go to nutritionevolution.net/events For facebook users, here is the official invite: http://www.facebook.com/event.php?eid=106013576118677&ref=ts

Feel free to email me with any questions at kale@nutritionevolution.net

The biggest source of toxins in summer is also meant to be the biggest protection: sunscreen! Most people are using toxic sun blocks. These harmful products are bursting with chemicals, but they actually don’t fully protect you from the sun. Oxybenzone and octyl salicylate block the UVB rays but not the more harmful UVA rays. To safely block the sun this summer, try a product with zinc oxide as the active ingredient. Zinc is a mineral that safely blocks both UVA and UVB rays. It’s white and may take some effort to rub in, but it’s worth it. Go to cosmeticsdatabase.com to learn how toxic your favorite sunscreen may be.

Another seemingly innocent summer pleasure is an ice cold drink on a hot day. Many of these tantalizing beverages are packed with high fructose corn syrup or massive amounts of sugar and additives. One of the worst culprits is Gatorade because people rely on it for hydration, but in fact it is very toxic and will not effectively replenish the body. Gatorade is basically saltwater laced with artificial colors, flavors, and high fructose corn syrup. Coconut water contains all the electrolytes the body needs to hydrate and there is no added sugar. The best part is that it’s delicious. Also, there are many electrolyte powders that can be added to filtered water to make it more like sports water. Just watch out for fructose and sugar.

One of the biggest summer treats is firing up the barbeque grill. The smell of food cooking on the grill can be intoxicating, but the end result is often toxic. Direct flame grilling produces certain carcinogens (cancer causing chemicals). Try to blacken or char the meat, and use a pan or skillet on the grill. Eating grilled food with plenty of antioxidant-rich (brightly colored) veggies will balance out the meal. Factory farmed meat and poultry is another problem because they contain many hormones, pesticides, and chemicals. The ideal choice is organic, pasture-raised lamb, goat, beef, and poultry.

With a few modifications, it’s possible to enjoy all the pleasures of the season with your family and friends while limiting your exposure to toxins. Try this recipe for a   delicious twist on a summer classic, popsicles! Now you can have yummy fruit goodness without all of the sugar and additives.

yummy summer pops

2 cups coarsely chopped fresh fruit

1 tsp lime juice

1 tbsp honey

Additions: fresh mint, coconut milk, plain yogurt.

directions: Put fruit, lime juice and honey into blender or food processor. Blend until smooth. Taste and add more lime juice (if needed). Pour into molds and freeze for about 3 hours.

Try seasonal fruits such as watermelon, berries, cherries, peaches, and nectarines.

If you are curious about working with a nutritionist or have any questions, please contact me for a complimentary 30-minute phone or Skype session. Have a fun-filled and healthy summer!

Actually, many of these healthy and fit- looking people are starving. Plenty of them skip meals on a regular basis, live on 1,200 calorie- a- day diets, and then spend an hour or more a day doing heavy cardiovascular exercise. So, if they look healthy, why is this a problem? Every one of these individuals I have worked with experiences mood swings, anxiety, and brain fog. The brain needs fat to maintain healthy and fluid cell membranes so that the neurotransmitters (brain chemical messengers) can plug into their receptor sites. In order to make these neurotransmitters, the body needs amino acids, which come from protein. If you are skipping meals or are on a low calorie diet, then it’s not only your belly that is starving it’s also your brain!

Many of these people work full time, have children, and are always on the go. Due to a lack of food and overworking, they are often fatigued and turn to caffeine for a boost. This vicious cycle leaves them amped up and then exhausted at a deep level. This is because their adrenal glands are being overworked and are, possibly, barely functioning. The adrenals are two tiny glands that live on top of the kidneys, and are responsible not only for manufacturing sex hormones such as progesterone and estrogen but also for stress hormones such as DHEA and cortisol. They are designed to release adrenaline in times of crisis. Historically, if we had to run from a saber tooth tiger, the adrenaline would pump our muscles up and allow us to run much faster and farther. The problem is that by using stimulants we are constantly tapping into this fight or flight mechanism. It’s as if the adrenal switch is stuck in the “on” position. Over time, these essential glands become taxed and can’t produce enough hormones. This is when people really begin to increase caffeine, and with every cup they are further damaging the delicate balance of their body.

You need to keep your body in good shape, but be wise about it. Heavy cardiovascular exercise such as running further depletes the adrenals.Instead of running 5 miles a day, try to do 20 minutes of cardio at a time along with muscle and core strengthening such as weights, yoga and pilates. For deep breathing and relaxation, yoga, tai chi, and xi going are all excellent and complimentary to your cardio workout.

Eat 3 meals a day and if on the go a lot snack on healthy foods such as nuts, seeds, yogurt, and avocado. Include healthy fats such as coconut oil, which has medium chain triglycerides (MCT) that actually increase metabolism and help the body burn fat. Increase veggies as they are packed with nutrients and naturally low in calories.

If you are on a quest to lose weight, tone up, or be in shape remember there are healthy and sustainable ways to go about it. Make sure that your exercise routine is balanced and not actually making you more stressed out. If you are already fit, but are moody and anxious you may want to think about adding some more nutrient-dense whole foods to your diet.

Here is  some inspiration. This recipe is for Turbo-Charged Vital Bars, adapted from a recipe by Edward Bauman, M.Ed, Ph.D. These bars can nourish you between meals or serve as a meal in a pinch when proper food is not available. They are simple and delicious. Double the recipe and share with the whole family!

directions: Using a food processor, grind the nuts to a coarse powder and put in a bowl and set aside. Add berries to food processor with the chocolate or carob powder, maca, spices and zest, and process into a paste, adding hot water a little bit at a time if mixture is too thick and dry. Add nuts and coconut, and process until mixture forms a ball, adding more hot water if necessary. Press mixture evenly into a 9″ x 13″ inch pan, or smaller if a thicker bar is desired. Chill in the refrigerator for about 1 hour.  Cut into bars and lift carefully out of pan. Wrap individually and store in refrigerator, or vacuum seal individual bars for hikes, bike rides, work or travel.

enjoy!

If you like what you have read, and want to learn more, then contact me at kale@nutritionevolution.net for a complimentary initial consultation (telephone or Skype).

The trees are in bloom, the days are longer, temperatures are rising, and this can only mean one thing, ALLERGY SEASON. Yes, with the lightness, bounty and joy that is spring also comes a darker side in the form of runny nose, watery and itchy eyes, and a massive increase in the use of allergy medications. You will be happy to know that there are many alternatives to medicated nasal sprays and pills. Let’s first examine why so many people suffer from seasonal allergies.

It seems that most people just accept seasonal allergies as a part of life that they can’t really change. They often can identify the allergens, but seldom ask or get told what the underlying cause is. The answer is total load; this is when your body hits a saturation point due to toxins. The liver becomes overburdened and then the other detoxification organs (lungs and skin) pick up the slack. At this point allergies and skin rashes are common. So even if you suspect that you are allergic to pets or pollen, you may want to examine your diet, because this is where allergies usually begin.

Most people eat foods that they are allergic to every day. This causes the immune system and liver to be called into action. Repeating this process over and over makes it easy for the body to hit its “total load”. Avoiding processed foods is one major way to reduce total load, as these denatured foods contain many chemical additives that are difficult for the liver to process. Another way is to look at your consumption of common allergenic foods such as gluten, dairy, corn, sugar, and soy. If you eat any of these foods often, then eliminate them and see if your symptoms improve.

Unfiltered tap water, plastic, household chemicals, perfume, cosmetics, lotions, furniture, and even that “new car smell” could be adding to your body’s toxic burden. Limiting exposure to toxins in your environment can provide tremendous relief to your liver and immune system. Look for all-natural, non-toxic alternatives.

To relieve existing allergies, try a vitamin/mineral/antioxidant/herbal allergy support blend, a neti pot, or a natural nasal wash. Nettles, mullein, ginger, and licorice are beneficial for the lungs, liver, and immune system. Try brewing a tea or taking a tincture. Neti pots use sea salt and water to clear congestion and can provide quick relief. Look for nasal washes that contain saline, xylitol, and herbs.

Increase seasonal fresh fruits and (especially) vegetables. Both are high in antioxidants and flavanoids. Antioxidants fight free radical damage generated by toxins, and fiber ensures proper elimination of toxins. Flavanoids are plant pigments that have a wide variety of benefits. Onions, apples, citrus peel, grapes, buckwheat and broad beans are high in the flavanoid quercetin, which is an antioxidant and natural antihistamine. Garlic contains allicin, which has powerful decongestant and antimicrobial properties. Eating these foods is a simple and effective way to make spring more pleasant for allergy sufferers.

Try this simple and delicious seasonally inspired soup. It’s an easy way to incorporate the foods that I’ve suggested, and is healthy and tasty even for those who don’t have allergies.

happy Spring Soup

1 bunch asparagus, bottom snapped off

1 bunch purple and orange carrots, cut lengthwise

1 bunch spring greens, chopped

2 turnips, sliced

1 onion, sliced

2 cloves garlic, diced

2 stalks spring garlic, cut lengthwise

2 tsp black peppercorn, to taste

2 tbsp Miso paste, stirred into 1/3 cup of water

Optional: cayenne pepper, fresh cilantro or parsley

directions: Place veggies in a pot with garlic, onion, and peppercorns. Cover veggies with boiling water and simmer for 15-20 minutes. Turn off heat, let stand a few minutes, and then add miso paste.

enjoy!

To learn more about how to reduce toxic burden in your life, join me on Sunday, April 18^th in San Francisco for the next Detox4Life workshop. Go to detox4life.net for more information. Also, check out my blog at nutritionevolution.net

1.      How can the US as a whole feed kids in a more healthy way, and whose responsibility is it (government, families, schools, etc.)?

It’s all of our responsibility. The government should not let toxic substances such as hormones, pesticides, GMOs, artificial colors/flavors, corn syrup, artificial sweeteners, bleached flour, and so on be included in the food supply to begin with. These are not what the human body runs on and are direct causes of disease and brain chemistry imbalances. Until that happens, it’s up to families to educate themselves and their children about a healthy diet and lifestyle. If kids aren’t  weaned on fast food to begin with, they won’t know what they are missing. It’s up to the schools to adhere to a higher standard than what the government requires. Children are the future, and they need to eat food that allows them to function at the highest level possible.

2.       What do the panelists think about school foods and should the choices be more healthy and how?

It’s amazing that food that is basically harmful and toxic continues to be served to children (or anyone). In addition to writing to Congress to change the laws, parents need to get more involved. There are organizations that are working toward getting nourishing foods into schools and some are even teaching kids how to grow their own vegetables. Here are some worthy organizations that parents can get involved with: The Edible School Yard,  Sustainable Table, Farm to School, and Enivronmental Education Council of Marin.

3. How can parents  identify and  shop for healthy food?

Education is key. Learning which ingredients are harmful and which will nourish your child is crucial. Keep in mind that real food is what the body requires, so the more you can reduce or eliminate processed foods the better. Avoiding the middle aisles of the grocery store is helpful since that’s where most of the processed foods are.

4.       How can parents prepare healthy meals?

Busy parents need to learn how to prepare simple and nourishing meals. It can be as easy as doubling up on meals and freezing the leftovers for later meals. Invest in a thermos so the kids can bring soup/stew/chili for lunch. Use simple recipes with whole food ingredients.

5.       How can we teach kids about identifying and eating healthy foods?

This is absolutely necessary if we are going to help future generations grow up healthy, well-functioning, and happy. Allow them to be part of meal preparation. Teach them (and yourself) about the seasons and how different vegetables come out at different times of year. Children love color and shapes, so this can become a rewarding family tradition.

6.       What about talking to kids about why healthy eating is important for long-term health, and how do parents to talk to kids about their specific needs (especially if kid is overweight)?

Kids are smarter than people realize. If you explain to them that food is fuel and that they need high quality fuel to feel good and avoid illness, then more often than not they will understand. Most overweight kids don’t want to be that way, and when they find out that changing their diet is not only beneficial for their health but also for their waistline they are often happy to make changes. Education is crucial!

Here is a hot cereal recipe that is nutrient-dense and tastes delicious. If you are too busy in the morning, make it the night before and reheat  it (stove-top) in the morning.

sho’s hearty hot cereal breakfast

1 cup gluten-free oats or 1 serving quinoa or buckwheat hot cereal

water (depends on which grain you are using)

1/4 cup coconut milk

1 tbsp nuts

1/2 apple or pear

Himalayan or sea salt

1 tsp black sesame seeds

1 tsp almond or hazelnut butter

optional: ginger, cinnamon, nutmeg, cardamom

directions: Follow the package directions for basic cereal. Substitute 1/4 cup of  the water for coconut milk. Put water, coconut milk, nuts, fruit, salt, and spices in a pot and bring to boil. Then follow the directions on the package. Once cereal is done stir in sesame seeds and nut butter. There are many variations. You can use hemp or almond milk, various nuts and seeds. In summer, blueberries work well.

enjoy!

We live in an incredibly fast-paced world, and people are always looking for convenient solutions to day-to-day living. This is most prevalent when it comes to food. Fast food joints are on every street corner, and there are instant soups, snacks, and ready-made meals lining the aisles of the grocery store. Much of this fast food is prepared using microwave ovens. Nearly every home, restaurant, and business has one. So, why is this is a problem?

Think about this common statement: “I’m going to nuke my dinner.” NUKE??? This is not a term that should be associated with the very fuel that is making our body run. Granted, microwave ovens are not the same as nuclear radiation, but they are using a form of radiation, which modifies the molecules in food. When you put food in the microwave, it alters the chemical structure into something that the body does not recognize. When the body does not recognize a substance, the immune system comes in to fight the invader. This is how allergies and inflammation are created.

Putting food packaged in plastic into a microwave is even more dangerous, since the chemicals in plastic leach into the food. One of the worst offenders is baby formula! The nutrients are changed, and in the process the baby receives a healthy dose of toxins. The liver becomes overloaded, leading to weaker immunity, allergies, eczema, and inflammation. Simply heating water on the stove would do the trick , and really does not take more than 5 or 10 minutes.

What solution do I offer for reheating food, and making food in a hurry?  The mighty toaster oven! It’s not lightning fast, instead of 30 seconds to reheat lunch it may take 5 or 10 minutes. Is that really such a long time to cook food that does not create allergies and inflammation? Using a slow-cooker may seem counter-intuitive for making food in a hurry, but it can save plenty of time. You throw your ingredients in the crock pot in the morning, and come home to a tasty home-cooked meal. You can freeze the leftovers, and use them for lunch or for a quick dinner.

I know everyone is in a hurry, but if we don’t have our health, all that rushing around isn’t going to matter. Our culture has evolved to a point of not putting much importance on eating nutrient-rich food. If we can refocus and realize that eating healthy now saves time on illnesses down the road we will lead much more energetic and vital lives.

sho’s simple stir-fry

1 bunch Swiss chard, chopped

1 onion or leek, chopped or julienned

1 cup shitake mushroom, chopped

1 cup purple cabbage, chopped

1 tbsp coconut oil

1 tbsp wheat-free tamari, to taste

1 tbsp black sesame seeds

1 tbsp curry paste

1 bunch fresh cilantro, chopped (more or less, to taste)

salt and pepper, to taste

optional: few splashes, rice wine or apple cider vinegar

directions: Turn stove to low-medium and heat coconut oil and curry paste for 1 minute. Add onion and saute’ until soft. Add shitake and red cabbage. Let simmer for 5 minutes, then add chard and tamari. Cook for  another 5 minutes, and stir in sesame seeds and cilantro.. Chicken, beans, or tempeh  can be added for protein. Serve over brown rice or quinoa.

enjoy!

Welcome to the New Year! I hope that this is a year filled with health and happiness for everyone. It’s a time rich with exciting possibilities. I am in the process of expanding my practice and making changes to the blog and website. There will be more frequent updates with shorter entries, but I will still write the long articles as inspiration strikes. Last year was a year of setting a foundation, and now I am happy to announce that I am practicing at a new wellness center in Sausalito, Soluna Health. Additionally, I will be at The Mindful Body more frequently, and there are workshops and classes on the horizon as well.

Two weeks ago,  Jana Axelrad, L.Ac. and I led a Detox 4 Life workshop. We taught people how to rid their lives of toxic chemicals in food, beauty products, and their environment. We also discussed how to manage stress and keep the body running optimally. Look for more workshops and a retreat in the near future.

Please browse the website as I make many changes, including a deeper explanation of my services. My specialty is gluten-free programs, as gluten intolerance is on the rise and many people have no idea how to live a gluten-free life. I will be blogging about this soon.

I am available for free, educational 30 minute to one hour talks. I can come to your office, yoga studio, or organization and speak on a wide variety of topics including healthy lunches, eating healthy for busy people, healthy alternatives for kids, and why going gluten-free can change your life!

My next informational blog will be “No Nukes!,” about the dangers of microwave ovens.

Since I am finding that most people are not eating enough veggies, please enjoy this simple and delicious recipe for Brussels sprouts in brown sage butter.

sho’s simple brussels

1 lb Brussels sprouts – washed, trimmed, and cut in half

3 tbsp unsalted butter

3 tbsp fresh sage – chopped

To taste – Himalayan salt and fresh ground pepper

directions: Steam Brussels sprouts for 5 minutes and drain. Melt butter in a saucepan, then add sage and let cook until sage wilts. Add Brussels sprouts, salt and pepper. Cook for about 5 minutes (stirring occasionally). Sprouts should be lightly browned.

enjoy!

If you are hosting a holiday gathering, you can choose healthy alternatives to holiday classics. When you bake a plethora of delicious treats use organic unprocessed sugar. Also cut back on the sugar called for in the recipe. I have been experimenting with low-sugar baking and  have realized that most recipes simply contain too much sugar. An overdose of sugar at the holidays can increase stress and anxiety, and cause overeating. When we eat sugar, our body releases insulin to lower the blood sugar. When this happens we become hungry, and a vicious spiral of over-consumption is triggered.  It is also cold and flu season, and sugar lowers immunity, which is one more reason to cut back. You can also replace white flour with healthier options such as brown rice, sorghum, buckwheat, and quinoa. Adding flax meal or hemp seeds to baked goods also increases the protein, causing a less rapid rise in blood sugar. Since large amounts of butter are used, switching to an organic hormone-free butter is suggested. Basically, increasing the quality of all your raw ingredients will increase the nourishment of your holiday foods. 

When going to a gathering other than your own, you can contribute a dish or two that are healthy and tasty. Most hosts are happy to receive the extra dishes. Pacing yourself is another good idea. Many people believe that they get drowsy and feel almost drugged after a holiday meal because of the tryptophan in the turkey. You would have to eat a whole turkey to receive enough tryptophan to induce that level of drowsiness. All meat contains tryptophan and turkey does not have excess. So what is the real reason for the groggy nap inducing effect of the holiday meal? Over-eating and drinking! All those carbohydrates from the bread, potatoes, chips, wine, beer, and desserts are the real culprits. Consuming these foods increases serotonin, a calming neurotransmitter. Even though serotonin is manufactured from tryptophan it needs carbohydrates to cross the blood brain barrier. The poor turkeys have been getting a bad rap all this time!

Managing your stress at the holidays can allow you to have a much more enjoyable time. Try to take some time out each day for yourself for relaxation. Even just a few minutes each day can make a big difference. Try meditating, stretching, deep breathing, writing in a journal, reading, or anything else that brings you peace. If you have a little more time take a hot bath in Epsom salts with a few drops of lavender oil. The Epsom contains magnesium which will soothe tired muscles and lavender oil is calming. Yoga, tai chi, xi gong, or even going for a walk can all increase your sense of peacefulness. 

sho’s autumn root veggie puree

 1 huge red beet

2 turnips

1 sweet Potato

4-5 small purple potatoes

2-3 small Parsnips 

1 large onion

1 tbsp ghee—to cook the onions

1 can organic coconut milk

3 cloves Garlic

1 or more tbsp curry powder

optional: top with yogurt

 directions: Steam the root veggies until soft. Next melt ghee in a pan and then add garlic and curry spice, heat for about a minute. This infuses the ghee with the spices. Add onions and saute until soft. Put all the ingredients in the food processor until you have a mush.   Serve over quinoa, buckwheat, brown rice or stuffing. YUMMM!!! 

Come and try this recipe and other holiday fare at the holiday healing open house. There will be complimentary mini-facials, acupuncture, energy work, and of course food! I will be offering some special holiday deals on consultations. So, stop by and ask me how to keep stress-free this holiday season and into the new year.