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!

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!

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. 

What did I learn that swayed me?

For one not all meat and poultry is factory farmed. This was huge for me as I learned about cows that lived in nature eating grass (as cows should) instead of soy, wheat, and corn. There were chickens that roamed freely eating grass, weeds, worms and bugs, (as chickens should). These animals were not kept in tight quarters and never allowed to see the sun. Conditions which propelled the animals to a lifetime of illness and therefore antibiotics.  The sun is crucial to the immune system of mammals (vitamin D), and those who don’t see it will suffer from frequent illness.

Just like humans each animal has certain foods that it is designed to run on. A cow has 4 stomachs which are meant for processing grass. When you feed the animal wheat, corn, and soy it becomes sick in the same way a person who has celiac disease (inability to digest gluten) becomes very ill when they eat wheat. Over a lifetime these animals immune systems are weakened to the point of constant illness. The factory farmed solution? Large amounts of antibiotics, which do end up in the consumer’s bellies contributing to antibiotic resistance and a weakened immune system. Thankfully, here in the land of plenty there are countless farms who subscribe to a different philosophy of sustainability and ethical treatment of animals. Luckily, this movement in spreading.

What about the fact that it takes 16 pounds of grain, 35 pounds of topsoil, and 2,500 gallons of water to produce one pound of grain fed meat. This is awful for the planet and for the animal. Instead of feeding the animals food that they are allergic to they can simply roam the land grazing on what they are meant to eat, grass. Grass-fed meat is rich in vitamin E and omega-3 fatty acids which help prevent heart disease, support our cell membranes, maintain healthy joints, skin, and brain. Grass-fed meat also is rich in CLA (conjugated linoleic acid). CLA is a fatty acid that increases HDL (good cholesterol),  reduces belly fat and has been shown to be beneficial in preventing cancer.

Some people ask “what about eating organic meat?” Organic means that there are no chemicals in the feed, but it does not ensure that the animal ate the food that was best for it. Grass-fed meat should not be grain finished. Even though Niman Ranch is of a much higher quality than most meat on the market, they still use grains to fatten the animal up in the last 3 months. This is preferred to animals who never  were free-range, but it is not optimal. That’s the advantage of shopping at the farmers market, you can ask questions and make educated choices. My personal favorite is  the pasture-based Marin Sun Farms. This is an excellent sustainable cooperative. The egg yolks are bright organge (beta-carotene) instead of pale yellow. This is because the chickens eat worms, bugs, and grass which produces eggs with the highest amount of nutrients. The whole chickens make a delicious soup, broth, or roast. I’m even making goat stew and burgers on a regular basis.

Even though I’ve made the switch, I still feel Americans eat way too much meat. Personally I don’t eat it every day, and certainly not 3 times a day. I think as with all food, moderation is the key to balance. No mammals are 100% vegan, not even the deer and the cows. Why? They are eating bugs which do count as protein.  Why is protein (high quality) so important? The body needs protein for growth and repair. Our brain chemicals known as neurotransmitters are made from amino acids which are the building blocks of protein. Imbalanced neurotransmitters can lead to mood swings, depression, ADD, anxiety and a range of personality disorders. When we don’t get enough protein we simply do not have the raw materials that our bodies need to run optimally. If someone does choose a vegan diet, I urge them to skip all those highly refined foods such as fake meat, powders, and bars. A simple protein powder such as hemp or rice works well. Beans, nuts, and seeds are the main protein options for a whole food vegan diet. It is quite a challenge to have the variety that is optimal while staying away from processed foods. It’s also impossible to get enough zinc, and B12 on this diet, so a supplement becomes necessary. This is what really made me think about it different. If it was an optimal diet then all the components would be there. It’s a little easier for vegetarians as  yogurt, cottage cheese, and eggs all count as animal protein. Many are now flexitarian, eating fish and even chicken occasionally.

Whatever combination of food you may choose, always remember to keep it varied. This ensures that the body has all the nutrients it needs to keep you happy, energetic, and healthy!

Try this combination of veggies and meat (or beans if you are vegan/vegetarian) for a tasty meal that makes a yummy lunch the next day. You can double the recipe and freeze some for later use. As with most of my recipes you can switch the veggies up based on the season.

Sho’s quick and easy not-quite shepard’s pie

1 pound ground beef or goat (pasture raised) Vegetarians can use beans.

1 onion

1/2 small head of purple cabbage, chopped

1 large or 2 small heirloom tomatoes, diced or chopped

1 bunch of kale or collard greens, chopped thinly

1 cup yellow string beans

1 large sweet potato

blend of fresh herbs, to taste (any combo of thyme, basil, oregano, and sage work well)

1-2 tsp cumin

1 tsp paprika

1 tsp Italian dried herbs

1 tsp himalayan salt, more to taste

1 tsp fresh cracked black pepper

1 tbsp ghee or coconut oil

1/2 tbsp butter

optional:  1 tsp cayenne pepper

directions: Place sweet potato in veggie steamer and steam until mushy. Saute the dried spices for minute or two in the ghee or coconut oil. Then add onions and ground beef. Saute on low/med just until meat starts to brown. Add vegetables and fresh herbs. Cook on low until veggies begin to soften, 7-10 minutes.  Then put veggie and meat mixture into a baking dish. Mash the sweet potato adding butter, salt, and pepper. Put sweet potato on top of veggie mixture. Then cover with foil, and bake on 350 for about 25-35 minutes. Pull off foil for last 5 minutes if browning sweet potatoes is desired.

enjoy!

next workshop on November 8th. Detox for life part 2! detox4life.net for more info.

When I was growing up at the first sign of a sniffle I was ready to take a variety of over the counter drugs and even antibiotics. As I became tired of having  five or six colds/flu a year, I thought maybe there is a better way. Turns out there is: prevent the cold and flu from coming in the first place. There are many ways to do this. For one, stop eating foods that make you congested. Basically, when you are experiencing congestion (ongoing), runny nose, etc., you likely have food allergies. Dairy is a huge culprit. Even if you aren’t allergic, it creates mucus, which is something to avoid when trying to ward of a cold or flu.  Eating fresh veggies and fruit (more veggies than fruit) each day is also helpful. This provides the body with antioxidants and a variety of vitamins and minerals.

If prevention doesn’t work and you still come down with the sniffles, it’s possible to prevent it from becoming worse.  At the first onset, instead of reaching for the over the counter remedies, try taking herbs or medicinal mushrooms. Many mushrooms raise your Natural Killer white blood cells, and these blood cells fight off invaders than enter your body. Limiting sugar is also a smart preventative move since it lowers the Natural Killer cells that the mushrooms are  trying to raise. And no, mushrooms dipped in sugar does not balance out. Load up on zinc and vitamin C as well. In fact, when you are sick your body can handle quite a large amount of vitamin C. I usually recommend 500mg every 1-2 hours. It’s simple and quite effective.

For flu, elderberry is an herb that has been used for thousands of years. Until recently no one knew just why it was so effective at fighting flu. Research has now shown that the phtyo-nutrients (plant nutrients) that give it it’s dark color are also loaded with antioxidants that support the immune system. Elderberry has componds which literally prevent the flu virus from puncturing the cells and getting inside.  It works best at the first onset of symptoms, though it could still help if the virus has already taken hold. My other favorite flu remedy is Oscillococinum. I have been astonished at how well this homepathic remedy works. Not just for seasonal flu, but also for stomach flu. A few years ago I was so ill with stomach flu that I slept for two days. When I woke up I was weak and my body felt like there was broken glass in it. I immediately took the Oscillo and within 10 minutes my 103 degree fever was down to 99 and I felt human again. My partner was also stunned, and he commented that I looked like a different person. It is best to have these remedies on hand so you can take them immediatly when you being to feel ill.

How can you tell if you have a cold or flu? The flu usually starts with fever, chills, and body aches. The cold usually starts with sneezing and a runny nose.

Another issue is genes. Many people say, “Well everyone in my family has diabetes or heart disease,” and they  just resign themselves to that fate. The interesting thing is that genes are simply a blueprint. It does not have to turn into the worst case scenario. Often times when everyone in the family got diabetes or heart disease it was because they ate the same foods. Food is not only fuel, but it also tells our genes what to do. I met a man who had eight brothers who all got heart disease. They lived in the mid-west and ate mainly meat and potatoes and processed foods. This man moved to California 15 years earlier and began eating fresh veggies and cut out processed foods. Guess what? Yes, you guessed it, he did not have heart disease or even high cholesterol. We always have a choice!

So think about  your particular blueprint and avoid the risk factors and increase the foods and lifestyle choices that will further reduce the risk. This is a simple way to avoid a lifetime of doctors offices and medications. Sure it may not be fun to avoid those donuts, but down the road they will be a distant memory as you are not only experiencing more energy and vitality but more in the pocketbook to spend on yummy kale! OK, maybe not just kale, but certainly the money will be in your pocket and not plugged into the system of un-wellness.

Veggies are packed with everything that our body needs to be well–vitamins, minerals, antioxidants, and fiber, yet many people don’t consume enough. I will share with you this crowd-pleasing recipe for veggies. There are an infinite number of possibilities for this simple dish. You can change the veggies with the season. My favorite is brussels sprouts! Try to include all the colors of the veggie rainbow for maximum nutrient benefits.

sho’s yummy roasted veggies

3 tbsp extra virgin olive oil

3 tbsp lime juice

1-2 tbsp dijon mustard, to taste

1 cup green beans, whole

1-2 yellow summer squash

1/2 head purple cauliflower, pull off  from head into bite-size pieces

1 bunch Swiss chard, chopped

1-2 leeks, cut into rounds

1 red pepper, thin strips

1 cup shitake mushrooms, cut in half

fresh herbs, to taste (oregano, basil, thyme, marjoram)

dried spices, to taste (I use an organic spice blend)

Fresh cracked black pepper, to taste

Himalayan salt, to taste

directions: Put all cut and washed veggies(except chard) into a baking dish. Add spices and fresh herbs. Mix olive oil, lime juice, and dijon mustard, and pour liquid mixture over veggies. You can pop into the oven right away or let marinate for a few hours or even over night. Cover with foil, and bake on 350 for about 40 minutes (check after 30 minutes as ovens vary). Pull it out of the oven when there are about 5 minutes left and mix in chard. Cover and put back in oven for last 5 minutes.

enjoy!

Second detox4life.net workshop coming soon!

Many of these types of products are preying on women and the never-ending quest to be skinny. First there is the classically unhealthy weight loss method, diet pills. They range from somewhat scary to WOW, that’s legal? The more innocent ones typically consist of a blend of  natural herbs and vitamins guaranteed to shed the pounds and eliminate hunger. While some of these pills may do just that, the cost is often too high. Diet pills are often “speed” disguised as natural herbs. The most natural products use caffeine-rich herbs such as guarana, yerba mate, and green tea. Blend enough of these herbs with enough bitter orange (contains synephrine, similar to ephedra) and you have a high-speed cocktail guaranteed to throw the body for a loop. Large amounts of caffeine  may speed up your metabolism, but the side-effects are fatigue, anxiety, jitters, and mood swings. Also, when you stop taking these pills the weight piles back on. This is not an effective long-term solution.

Even more worrisome are the over-the-counter and prescription diet pills which are essentially stronger versions of “speed” than their natural counterparts.  They aren’t “just diet pills.” They are addictive stimulant  drugs that have serious side-effects such as heart problems, nervous system damage, adrenal fatigue, tremors, high blood pressure, and seizures. Lately, I have even heard of people abusing ADHD stimulant drugs such as aderall (amphetamine). Once again, these drugs are simply speed, which does reduce appetite but at a terrible cost to the body.

What about the miraculous “Hollywood Lemonade diet”? Well, it is actually a rapid and harsh fast known as the Master Cleanse. This fast has become an extremely popular diet plan since Hollywood celebrities began using it for weight loss. Yes, you will lose some water weight, but as soon as you start eating solid foods again you will put it right back on. Knowing this, some people do this diet continuously, which is essentially a starvation diet. The body has wisdom and when it’s starving it will hold onto its fat stores.

This brings us to calorie restriction diet centers such as Jenny Craig and Weight Watchers. Jenny Craig uses a 1200 calorie a day meal plan and expensive packaged meals. 1200 calories a day is fine for someone that does not move, at all! There is a good reason that people on theyse type of diets are always on a diet. If you make the body think it’s not getting enough nutrients, it will simply hold on to what it has. Weight may shed at first, but it rarely stays off. There is also the mood swings and hypoglycema (low blood sugar) that occurs when people are starving themselves.  Weight Watchers works on a point system (a certain amount of calories equals a certain amount of points). You can eat whatever you want as long as you stay within your points. Aside from the points usually not including enough calories, there is not a focus on the quality of food. The “food” provided through these diet centers is processed to the point that the body hardly believes it’s food. It is no surprise that I often hear that all of the meals taste exactly the same. Well, they are the same blend of barely edible toxic food-like products. Fans of these diets should be happy to hear that they can eat healthy and delicious food in order to lose weight. Go ahead: eat some butter, nuts, or avocados. The fat in these foods will alert your body that is not starving and can let go of some of it’s fat.

Another modern day phenomena are multi-level marketing companies. From miracle supplements to magic juices, these companies claim that what they have is better than what any other company offers. They can be quite convincing, listing studies and research on their websites. Many of these companies become quite aggressive when people question their products. My biggest issue with the supplements that I have seen from these companies is they are often sub-standard products claiming to be the highest quality available on the market.

I can’t talk about fads without mentioning energy drinks. Most of these products come in slick-looking cans and claim to end fatigue and increase energy and vitality. The problem is that most contain too much sugar and caffeine or a wide range of chemicals including artificial sweeteners. The “energy” is coming from sugar and/or caffeine. Even the natural herbs are typically stimulant herbs that contain caffeine. Try taking ginseng, rhodiola, or maca–all herbs that increase energy without any caffeine. These herbs are also adaptogenic which means not only do they provide steady energy, they also help you adapt to stress.

Vitamin water is another popular fad concept. In my mind, this is one of the worst offenders since it leads people to believe that they are doing something healthy by taking their “vitamins”. Sure, there are vitamins in the drinks, but each one contains about 8 teaspoons of sugar (32 grams). By using fructose instead of table sugar, they lead many people to believe that it’s fruit sugar which is considered healthy. The trouble is that the fructose used in most products is simply a highly-refined version of fructose similar to high fructose corn syrup. Even though many of the flavors have fruit in the name, there is almost no real fruit juice in these products. Vitamins, minerals, and antioxidants are best found through food. Second to food would be a high-quality multi-vitamin, not overpriced sugar water. I’m happy to report that in January of this year Coca-Cola was sued over false claims for Vitamin water (they bought the company in 2007).

The bottom line is that there is not  one miracle pill, drink, or potion to cure all that ails you. The best way to prevent disease, feel and look young and vital, is to eat a wide variety of SOUL food (seasonal, organic, unrefined, and local), eliminate processed foods, and eat enough calories to sustain an active lifestyle (this varies from person to person). Exercise is a crucial part of not only keeping a trim figure but also an active mind. Many beneficial brain chemicals such as endorphins are released when we exercise. It’s also important to relax each day; anything from hot baths and reading to tai chi and meditation are helpful. The truth is that quick fixes are just that, and they will not serve you in the long-term.

For real energy throughout the day, try eating this balanced delicious summer-inspired breakfast. Eating a protein-rich breakfast will stabilize blood sugar and reduce mid-morning sugar cravings.

breakie frittata

5-6 eggs (based on two servings)

handful of spinach

1 yellow summer squash

1/2 onion or 1 small leek

fresh herbs such as oregano, sage, basil

1 tsp dried Italian herbs

ghee, butter, coconut oil

Himalyan or sea salt

fresh ground black pepper

optional: salsa and/or sour cream, use as a topping for finished eggs

optional: fresh crushed garlic

directions:  First crack eggs into a bowl and lightly mix with whisk. Add salt,and pepper then set aside. Next turn stove on low-med heat and add ghee, butter, or coconut oil to pan. Once it melts, add salt, pepper, and dried spices. Heat for about 1 minute. Then add leek or onion and saute until almost soft. Next, add yellow squash. After a few minutes, pour egg mixture over veggies and cover pan. Make sure the flame is on low-low medium. The eggs will take about 10 minutes to cook depending on the pan. After about 5 minutes, add the spinach and replace lid back on the pan. Cook on low until eggs are firm. Serve with a corn tortilla, a slice of gluten-free bread, or a side of beans. If time is a factor, you can use leftover cooked veggies. Instead of putting the veggies in the pan first, put the egg mixture in first and then add cold veggies. Put lid on pan and leave about 10 minutes on low heat.

enjoy!

*** Be sure to check out www.detox4life.net holistic  workshop combining chinese medicine and nutrition.

The body has a remarkable ability to heal itself. When it becomes bogged down with multiple medications and fake food it simply cannot run efficiently. I am not here to slam the all medications. I do feel that Western medicine has it’s place. It excels for diagnosis and emergency care. My  concern is related to the use of pharmaceuticals as preventive medicine and as a replacement for a healthy diet and lifestyle.

If someone has high cholesterol they can cut transfats, deep fried foods, sugar, and high fructose corn syrup out of their diet. They can get moving through yoga, walking, or hitting the gym. Yet doctors hand out statin drugs like candy, even for people who don’t even have high cholesterol. Many clients have told me their doctor recommended statin drugs for almost-high cholesterol. This often does not make sense when the side effects are worse than the original problem. In the case of statins it’s memory loss, liver problems, nausea, and muscle pain and weakness. If you really listen to the side effects of most drugs rattled off at the end of the ads it can be pretty shocking; mild to moderate bone pain, bleeding, stroke, loss of consciousness, hepatitis, vomiting, tremors, anxiety and even coma! These lists of symptoms seem like problems most people would like to avoid, yet I’m not sure that people are taking these warnings seriously enough. The marketing of these drugs is a huge part of the problem. The studies proving a drug’s effectiveness are frequently funded by the companies producing and profiting off the drugs. One example is the Jupiter study. It had the makers of a new cholesterol drug exclaiming that everyone, even people without high cholesterol, should be on the drug.

New diseases are even being created to sell more drugs. “Restless leg syndrome?” Try “magnesium deficiency.” Most people are not consuming enough minerals due to too much refined food and not enough fresh green vegetables, and this leads to many imbalances in the body. Magnesium is necessary for the relaxing of muscles: without it cramping is likely. The worse the deficiency, the worse the cramping. I even saw a drug ad for making your eyelashes grow longer. This shows me that as a culture we are much too comfortable with popping pills for everything from shyness to headaches and everything in between. Most of these conditions can be corrected by modifying the diet and lifestyle.

Recently, my grandmother experienced a case of over-drugging which she almost did not survive. She was prescribed a blood thinner, which is often dangerous as they can make the blood too thin. Side effects include coughing up blood, nosebleeds, bloody stools, numbness, chest pains, and confusion. These drugs become even more dangerous when mixed with aspirin. My grandmother was on a painkiller which had a small amount of aspirin in it. Knowing the dangers I was very concerned for her, but I knew I could not convince her to try natural alternatives such as nattokinase, fish oil, and vitamin E. I supported her and hoped for the best. Well, the worst happened a few weeks ago. The intestinal bleeding hit and we were minutes away from losing her. She had to be given CPR and five units of blood. Thankfully she is alright now, and off the drugs. The frightening part is that this is not uncommon. In fact, right before it happened her MD told her to add more aspirin since her painkiller wasn’t working. I nearly hit the roof. Numerous studies have been done showing that blood thinners with aspirin causes intestinal bleeding. Her MD actually told her she could go back on the medication in a few weeks. Thankfully, a different doctor said that since it nearly killed her, maybe she should stay off of it. I am happy to report she is now taking the natural remedies, and is happy to be doing so.

This is just one story. Sadly, I know countless people who have suffered due to over-drugging. Usually someone gets on a medication and then it causes a side effect. Instead of cutting it out or trying something else, another medication is prescribed for the side effect, and so on and so on. The really awful part is that this is happening not for our health, but for money. The doctors get wooed by pharmaceutical reps and get kick-backs for using certain drugs. Some years ago I sprained my ankle and went to the emergency room. The doctor wrote me a prescription for Vicodin. I told him I did not want Vicodin as it is a harsh addictive narcotic. He said sorry this is the only one I can give you. I refused the prescription even with my massively swollen and painful ankle. In the end I took herbs and homeopathy. Not only did my ankle heal, but I didn’t feel like I was spaced out for several weeks like I would have with the Vicodin.

While on the subject of the medical system, I’d like to discuss the sub-standard food served in hospitals. The fact that my grandmother was offered soda and coffee while she was in the hospital for intenstinal bleeding shows me that healing the patients is not the primary focus. Both coffee and soda are very acidic and not recommended for people with ulcers. How can a hospital even serve soda with it’s 11 teaspoons of sugar and extreme acidity? They give cancer patients Ensure shakes, and among the first several ingredients are corn syrup and sugar. Sugar is known to increase cancer risk, so why are cancer patients being given mega-doses of sugar?

Processed foods are full of chemicals and lack the nutrients that body needs. Someone who is in a weakened state needs an even greater amount of nutrients, so why are processed foods even served in hospitals? It’s cheap. Most institutions from hospitals to schools “save” a lot of money serving cheap, artificial food. I believe that the only way this will change is if everyone demands it. The only way that will happen is through education about the importance of a healthy diet and lifestyle.

In the end, if the modern medical system focused on prevention, we could save quite a lot of money  in health care costs. Instead of feeding everyone food that isn’t really accepted as food by the body and then dishing out countless pills for the resulting illnesses, let’s focus on eating a diet rich in whole foods, exercising, and realizing that food is the fuel that drives our body. The quality of the fuel does determine how well the vehicle will run. The time to take back our health and wellness from large corporations and bring it back to ourselves, our families, and our local farmers and markets is now!

Here’s a  healthy and simple summer smoothie recipe. It’s a high-energy, delicious snack or breakfast on-the-go.

healthy antioxidant summer smoothie

1 cup organic plain yogurt

1 tbsp flax meal

1/4 cup organic blueberries–summer is peak season. I just bought a basket for $2.00 at my local farmer’ s market

1 scoop green powder***

1 scoop hemp or rice protein powder or 2 tbsp almond butter

optional: 1 tsp cinnamon or ginger

optional: maca powder. maca is an energizing herb that is also good for stress and hormonal balance. makes any smoothie a power smoothie

directions: Put ingredients in a blender and blend until smooth. Pour in a glass and enjoy! ***Green powders contain a blend of herbs, fruits, veggies, and superfoods such as spirulina, cholera, and wheat grass. These powders can provide important nutrients such as vitamins, minerals, and antioxidants which increase energy, vitality, and overall wellness. Here are a few examples: Vibrant Health, Green Vibrance; Health Force, Vitamineral Green; New Chapter, Berry Green.

enjoy!

It’s not just the soy you think you are eating, say in that tofu or tempeh burger. Just like wheat and corn it is a cheap ingredient that is in everything from packaged foods to vitamin supplements. Soy is a profitable crop that farmers get subsides for growing. When soybean oil is processed it has protein leftover. A small part of this is fed to animals, and the rest is turned into highly processed foods. It takes a lot of heat, solvents, and pressure to turn a bean into protein powder or fake salami. Processing proteins at high heat changes the chemical structure and turns it into something the body does not recognize or desire.

Soy protein isolate is the most toxic form of soy. In addition to high heat and pressure, it is extracted using a toxic solvent called hexane. This form of soy is actually processed similarly to plastic. In fact, a new edible plastic from soy is in development. It will be marketed as a healthy, edible plastic. I’m all for cleaner, healthier plastics, but anything which is that similar to plastic does not make good fuel for the human body. Read those labels as soy protein isolate appears in many energy bars, baby formula, fake meat and cheese, and protein powder.

Lecithin is a beneficial phospholipid (fat) for the brain and cholesterol levels. It is naturally occurring in egg yolks, peanuts, fish, and organ meats. Soy Lecithin is an additive that is extracted from soybean oil and is used as an emulsifier in supplements and food. Since small amounts of soy lecithin can be found in most processed foods and many supplements, it is over-saturating our body. Eventually it  can cause an immune reaction as the body looks at it as an invader. This is the underlying cause of many food allergies and inflammation.

Another problem with soy is the fact that it is loaded with phyto-(plant) estrogens. Phyto-estrogens are endocrine (hormone) system disruptors because they act as hormones in the body. Isoflavone is one such compound and can lead to estrogen dominance. This is when the body does not have the right amount of estrogen and little to no progesterone. An imbalance of these hormones causes major cycle issues in women, such as PMS, bloating, long or short cycles, heavy bleeding, and even breast cancer. For men it causes a reduction of testosterone. For children it can mean the early-onset of puberty.

The phytic acid content of soy is another problem for infants (and adults too). All beans contain phytic acid which inhibits the absorption of essential minerals. Normally, soaking beans reduces the phytic acid, but this is not the case with soy. Even extended soaking periods does not help. Zinc and iron are greatly reduced, and they are essential for forming a healthy brain and nervous system. Calcium absorption is also impaired, and calcium is crucial for healthy bones. Iodine is also greatly reduced, and this is an essential mineral for the function of the thyroid gland.

Soy creates additional problems for thyroid, as it is goitrogenic. This means that it interferes with the function of the thyroid gland. When the thyroid can’t produce enough hormones it becomes hypothyroid (low thyroid). Hypothyroidism causes obesity, bloating, high cholesterol, constipation, insomnia, bone loss, fatigue, depression, poor memory, and hair loss.

Where soy excels is as a fermented food. Fermentation reduces phytic acid, and makes the nutrients more available for the body. Fermented soy also does not impact estrogen levels or suppress the thyroid. The most beneficial forms of soy are miso, tamari, tempeh, and natto. Miso is fermented soybean paste. It is most commonly found as a staple in Japan, but can be found in most local health food stores in this country. Miso has been shown to help prevent breast cancer and is full of vitamins, minerals, bacteria, and enzymes. Miso makes a delicious soup, and can be used in sauces and salad dressings. Natto is a little unusual. It has the texture of a very sticky rice pudding. I can’t say I loved the taste, but the health benefits are undeniable. It is rich in B vitamins along with the bone-friendly vitamin K. It also contains beneficial bacteria and enzymes. One enzyme , nattokinase, reduces and prevents blood clots. This is helpful in preventing heart attacks and strokes.  Due to fermentation, tempeh is a healthier choice than tofu for meatless protein. Tempeh is quite hearty and works well in a range of dishes, and can be grilled, baked, or sauteed. Tamari is essentially fermented soy sauce.

As an ex-vegetarian, I consumed a lot of soy. I also suffered some of the health issues I have discussed here. My goal is to educate. I had no idea soy was anything less than a perfect food when I was a vegetarian. Since soy is in such a wide variety of foods, this issue has become greater than a concern for vegetarians. So PLEASE READ THOSE LABELS!

Try this recipe that is sure to make any greens taste even more delicious!

tasty miso greens

4 cups kale or collard greens, rinsed and chopped

1 tbsp sesame oil

1 tbsp organic miso paste, mixed with 2 tbsp filtered water

1 tbsp black sesame seeds

directions: heat oil in wok or cast iron pan. Add greens, and saute for about 5 minutes on low heat.  Greens should be softer, but still bright green once cooked (don’t overcook into a mush). Turn stove off, and add miso mixture. Last, sprinkle sesame seeds on greens. You can get creative and make this simple dish with a variety of veggies.

enjoy!