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  an intentional increase of the gluten content of wheat through hybridization. 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.

enjoy!

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

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

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!

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!