Coconut Oil
Quality fats support healthy cell membranes and coconut oil is rich with lauric acid which is anti-parastic. Also, it contains medium chain triglycerides which help the body burn fat.

Kale
This leafy green powerhouse is rich in minerals, especially magnesium which is a mineral that most people don’t get enough of.

Ghee
Clarified butter is made by separating the lactose and the casein, which means even people with dairy allergies or intolerances can enjoy ghee. It’s lubricating for the intestines and food for the cells.

Eggs
Contrary to the often bad rap eggs get, they are actually supportive of healthy cholesterol levels since they contain lecithin which helps cholesterol move through the blood. The quality is very important, so always choose eggs that are free range or at least organic.

Apples
Many fruits are very sweet and can tweak out your blood sugar levels. Apples carry a heavy fiber load, which means they are absorbed a bit more slowly by your blood sugar.

Green Super Foods
Choose a blend with veggies, fruit, spirulina, blue green algae, etc. These nutrient dense foods cleanse the blood and support overall immunity.

Sauerkraut
This fermented cabbage condiment is swimming in healthy bacteria and enzymes that support digestion and immune health.

Chia Seeds
Chia is a rich source of heart, brain, and cell supporting omega-3 fatty acids. These seeds are also mucilaginous which means that they help heal and soothe your mucus membranes.

Pumpkin seeds
Most plant food don’t contain zinc, so pumpkin seeds are an ideal source for vegetarians.

Raw goat and sheep milk, kefir, cheese, and yogurt
Raw milk is a nourishing source of healthy fat and protein and has the added benefit of being loaded with enzymes and bacteria.

Tahini
Sesame seeds are a rich source of calcium and magnesium and this creamy spread is a rich source of protein for vegetarians and raw foodies.

Grass Fed Beef
Cows that graze on their natural food source, grass, are healthier and even produce CLA, which is a benefical fatty acid for heart health.

As a nutritionist, my clients are constantly sharing health “facts” that they learned from the internet, friends, or TV. With so much information available, sometimes random or outdated statements end up as common knowledge. Often, these “facts” don’t support optimal health and can even be harmful.

MELT practitioner, Edya Kalev and I decided it was time collaborate and break down some common health myths. Here are our top 10….

Avoiding Eggs
Quality is the key to heart-healthy eggs. Eggs from factory farms lack the nutrition value of organic and pasture raised eggs. Quality eggs contain substantial amounts of Omega-3 fatty acids which are indeed beneficial for heart health. Also, the egg yolk actually contains lecithin which is a beneficial fatty acid that helps cholesterol move through the blood.

Drinking Smoothies
When fruit is eaten whole it’s usually one apple or a handful of berries. However, smoothies contain several pieces of fruit which causes a rapid spike in blood sugar levels. Many also use poor quality protein powders containing isolates. These highly processed shakes can be quite hard for the body to process. The healthiest smoothies will contain minimal fruit and quality protein from nuts, seeds, brown rice, hemp, or whole gluten free grains.

Eating Veggie Chicken or Seitan
In the last 100 years humans began altering the food supply through farming practices with an intentional increase of the gluten content of wheat through hybridization. Partly due to wheat subsidies, gluten is now used as a filler, flavoring, and emulsifier in many processed foods, including “fake” meat-like foods such as Seitan.  The body can easily become over-saturated with gluten, which leads people to develop allergies and health issues. If giving up gluten completely seems too overwhelming, then start with Wheatless Wednesdays.

Eating an Apple a Day
Apples are now the worst when it comes to pesticides.  For the first time, they are number one on the list known as the Dirty Dozen which are the fruits and veggies containing the highest level of pesticides as tested by the Environmental Working Group.  So, if you are going to eat an apple, make sure it is an organic one!

Wearing Sunscreen
Sunscreen is one arena where labeling is often a far cry from the truth, since the FDA has just begun to regulate the industry’s claims about the level of sun protection or the safety of certain chemical ingredients.  Oxybenzone is a potential hormone disruptor, while retinyl palmitate may even increase the risk of some cancers. To make sure that your sunscreen is not one of the offenders, go to the Skin Deep Website.

Wearing Arch Supports
Arch supports are like crutches…great for the short term to ease the pain and strain of specific conditions, but not something you want to depend on forever.  Instead, go to a qualified Physical Therapist to help strengthen your arches, or follow along with this Youtube video.  Just use MELT balls instead of the tennis ball and you’ll get a great workout for your footsies.

Eating Hijiki Seaweed Salad
Seaweed pulls nutrients from seawater, which is why it is nutritionally dense.  It is also why there is a greater risk of contamination.  One kind in particular, hijiki, is especially high in inorganic arsenic and is best avoided. Go for the arame, nori, or other sea vegetables instead.

Pressing a Yoga Block into your belly
Some yoga teachers advocate lying face down on yoga blocks or rolled up towels, to “release the organs.”  However, it is never a good idea to press all your body weight directly into your organs. Organs are delicate, and you can unintentionally rupture something.  If you want to address an organ directly, go to a visceral manipulation specialist to be safe (and more comfortable.)

Pic by: ontheflyrecipes

I’m excited to announce that I am now a contributing daily editor for foodista.com. They are in the process of updating their site and once they do I will link my site up so that all of the posts appear here. In the meantime, you can find all of my articles here.

My favorite posts, so far:

1. Ultimate Foodie Gift Guide for Mom – Fun gifts for mom or any foodie in your life.

2. 6 Recipes to Nourish and Inspire on Cinco de Mayo - Even beyond the May 5th celebration these are some seriously nutritious and delicious Mexican recipes.

3. Protein for Breakfast- This is definitely one of my catch-phrases and explains why breakie truly is the most important meal of the day.

4. 10 Brain Boosting Tips- Who couldn’t use a boost in our hectic modern world?

5. 5 Gluten Free Cakes Fit for a Queen – Get your just desserts with these nutrient dense delights.

6. Wheatless Wednesday – I have a dream that Wheatless Wednesday will become as popular as Meatless Monday.

7. Artistic View of GMO – GMO (genetically modified organisms) education is a passion of mine and this artist does an amazing job via video.

8. Real Food is Not Elitist- This is a very important message to get across, and thankfully Eric Schlosser (Fast Food Nation) does an excellent job.

For those of you in the New York area, come and check out my FREE talk on gluten free living, Saturday May14th at the New Understanding street fair in Brooklyn. Here is the full line-up. I will also be giving a talk to parents May 21st at the Brooklyn Junior Leagues Kid’s in the Kitchen event.

PS. Feel free to leave any suggestions (via the comments) for topics that you’d like to see me cover on Foodista.

photo: Mouton

GMO’s are crops grown from seeds that have had their genes altered in a way that DOES NOT happen in nature. In the case of BT corn, it has been altered to produce its own toxin, a pesticide called Bacillus thuringiensis. Despite assurances from Monsanto, this corn has wreaked havoc on the environment and on the health of humans and animals. Research has shown that animals who have been fed this BT corn have liver, kidney and blood problems, and it’s quite possible that humans may be affected in the same way. Even with research, it would be hard to prove since chronic health issues can take decades to develop.

Due to this corn being widely planted and subsidized it’s also appearing in not only corn syrup, but in just about every other processed food. This is a problem because the body isn’t designed to process the altered and higher levels of proteins, and when you eat the same food over and over the body gets overburdened and and it triggers the production of antibodies by the immune system. This leads to chronic inflammation and allergies. Soy, canola, sugar beets, and cottonseed are the other widely used GMO crops which are part of the problem.

The enviroment is also taking a hit, as even organic farms are getting GMOs in their crops due to cross pollination. The rivers and streams are getting contaminated by these pesticide producing crops, and beneficial insects can be affected by stronger pesticides than anything ever found in nature. There is much more to be said about GMO crops, but what I want to focus on is OUR RIGHT TO KNOW!

Even if you don’t believe any of this and feel it’s safe to eat these altered crops, those of us that don’t have the right to know what we are eating. If you are kosher or  vegan this is a choice and it’s widely regulated and accepted that food contain these labels. We, as non-GMO eaters, have the same right to clear labeling as a person who chooses to not eat meat because of their beliefs. If these foods are so safe, what’s the big deal about labeling them? Europe has laws that require GMOs to be labeled, because they understand that we should have the RIGHT TO CHOOSE if we want to consume GMOs.

If you want to learn more about GMOs, Jeffery Smith’s “Seeds of Deception” is the gold standard for GMO information. He also runs the site responsibletechnology.org Another important organization is MIllions Against Monsanto, run by the Organic Consumers Association. They organized the 30 rallies across the US on March 26, 2011.  World Food Day is October 16, 2011 and there will be more rallies across the country. Join your local chapter, write letters to congress, support Dennis Kucinich’s labeling bill, DO SOMETHING. The time for action is NOW!

On a lighter note, and in the spirit of Spring, enjoy this easy recipe for Easy Spring Beets. They work well as the carbohydrate part of any meal and contain betaine which is important digestion and detoxification. Beets are also rich with lutein and zeaxanthin, both potent antioxidants, especially beneficial for eye health. Of course buy local and organic whenever possible!

yummy and easy spring beets via whfoods.com

directions: Fill the bottom of a steamer with 2 inches of water.While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties. Peel beets using a paper towel. Transfer beets to a bowl and toss with remaining ingredients.

enjoy!

If you are in the New York area and want to get involved with GMO awareness and events, check out the local right to know if it’s GMO page.

As always I’m available for skype sessions and programs.

send me an email at kale@nutritionevolution.net if you are ready to transform your health and your life!

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 the EWG site 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 loaded with junk, 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). You can 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!

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.

Is organic and/or locally grown food worth the extra money? Organic food is grown without pesticides. These insect killers aren’t enough to kill a human, but if consumed every day over the course of a lifetime can lead to a wide variety of serious health issues. The liver has to filter everything that we put into our body. If it is constantly filtering out pesticides, then common substances such as pollen, dust, and food can begin to cause allergy symptoms. This is called “total load.” The liver and the immune system get overwhelmed by toxins and suddenly we are having headaches, allergies, digestive and nervous system problems.

Pesticides are not the only culprit. Genetically modified organisms, or GMOs, are another problem than can be avoided by eating organic food. What is the harm in eating GMOs? Our bodies are designed to get nutrients from a variety of fruits, veggies, animal proteins, etc. When the genetic make-up of food is altered, our body does not recognize the chemical structure anymore. When this happens, our immune system makes antibodies to fight off foreign invaders. Food should never be considered an invader, but when it is, the body essentially attacks itself, leading to allergies and autoimmune conditions such as arthritis and eczema. Another problem is food allergies. If a fruit contains genes from a nut, and you are allergic to nuts, then you could get sick from the fruit and not know why.

If going green is your concern, then think about this: most conventional produce travels thousands of miles before it gets to the supermarket. This requires a considerable amount of fuel. In addition, much of the supermarket produce is picked too early, which means it will not reach its nutritional potential. Produce contains the highest amount of nutrients within a few days of being picked. When food travels across the country, not to mention across the world, it has lost vitality and nutritional value. Locally grown food not only tastes better because it is fresh, it also supports local economies.

Which bring us back to the point about cost. If you have a farmers market in your area, you can get locally grown organic produce for less money than conventional produce in many supermarkets. You cut out the middle man and buy directly from the person who grew your food.

Wow, one simple question led to a good discussion. I encourage you to leave a reply to ask me any questions you would like to see discussed here in the future.

If all this talk about organic food has made you hungry, here is a delicious seasonal recipe for you to try. Use as many locally grown and organic ingredients as possible.

spring-inspired quinoa salad

1 cup quinoa, soaked for at least 7 hours in 3 cups filtered water and 1 tbsp lemon juice, vinegar, or yogurt**

**soaking grains makes them more digestible

1 bunch asparagus, snap off bottoms

1/4 cup + 1 tbsp extra-virgin olive oil

1 large lemon, juiced

1 16-oz can Eden brand organic kidney beans, drained and rinsed

1/2 cup celery, chopped

3 spring onions, chopped

1/2 cup shitake mushrooms, chopped

4 cloves garlic, thinly sliced

3 tbsp chopped fresh parsley

1 tbsp fresh thyme

1 bunch steamed chard, or spinach

2 tsp + 1 pinch Himalyan or sea salt

Fresh ground black pepper, to taste

directions: Drain quinoa in colander and rinse. Combine the quinoa with 1.75-cups of filtered water and 1 tsp salt in a saucepan and bring to boil. Once water boils, reduce the heat to low, and simmer covered 15 minutes or until all liquid is absorbed. Set aside to cool.

Preheat oven to 350. Place asparagus in baking dish. Drizzle with olive oil, salt and pepper. Bake for 8-10 minutes or until tender.

In a cast iron or stainless steel pan, saute garlic, pinch of salt, and 1 tbsp olive oil for 1 minute. Add spring onions, shitake mushrooms, celery, thyme, and sauté until soft.

In a bowl, combine the remaining olive oil, lemon juice, 1 tsp salt and pepper. Add the kidney beans, sauteed veggies, roasted asparagus and cooked quinoa. Gently combine. Serve over steamed greens. Top with chopped parsley.

Enjoy!

spring cleanse goodies

Many people turn to popular programs such as the Master Cleanse for their detoxification needs. This is a fast and is not a good idea for everyone, especially those who have blood sugar imbalances. If you are hypoglycemic (even borderline) or diabetic, then ingesting only simple sugars for many days can be dangerous. Another concern is for those with heavy metal toxicity (having mercury fillings increases this likelihood). Liquid fasts stir up the toxins quickly, so if someone is already highly toxic then they could become very ill. Some level of discomfort such as headaches, flu-like symptoms, and light-headedness are typical while fasting. If these symptoms persist for several days, or you feel very dizzy or confused, it is a good idea to pull back on the fast, and eat!

There are gentle yet effective ways to do your inner spring cleaning. An ideal detox program will consist of organic whole foods, herbs, amino acids, vitamins, and minerals. There are many 1-4 week cleanse kits available at your local health food store. Some are very healing, while others are too harsh. You can also put your own cleanse together. Look for a product with liver, kidney, gall bladder, and blood purifying herbs such as milk thistle, dandelion, burdock, black radish, licorice root, yellow dock, turmeric, and parsley leaf. The amino acids methionine and N-acetyl cysteine, along with the antioxidant alpha lipoic acid, support the liver detoxification process. Fiber plays a crucial role while cleansing because it binds to the toxins and ensures their removal from the body. Look for a powder with a blend of soluble and insoluble fiber. Here are two excellent products: Gaia Herbs’ Rejuve Powder and Clary Sage Organics’ Fig Fruit Fiber.

What about the diet? Eliminating toxins can also remove beneficial nutrients. Therefore, it is important to eat food that is packed with nourishment for the body so that it does not become depleted. Stick to organic veggies, fruit, chicken, lamb, soaked beans, nuts, seeds, yogurt, and gluten-free whole grains (quinoa, brown/red/black rice, millet, and buckwheat). Due to high levels of mercury, limit fish consumption while on a cleanse. Herbal teas and potassium broth (recipe below) are packed with nourishing compounds. Fresh vegetable juice and green super-food powders with spirulina, chlorella, antioxidants, and herbs, are cleansing and energizing.

Ingredients to eliminate: sugar, gluten (wheat, barley, rye, spelt, and kamut), caffeine, alcohol, deep fried anything, and processed foods. These refined foods usually contain preservatives and additives for flavor and shelf life extension and have been stripped of nutrients such as fiber and minerals.

Once your cleanse is finished, don’t reintroduce the toxic foods and substances that caused the bloating, weight gain, and fatigue that made you want to detox in the first place. Maintain your newfound spring lightness through all the coming seasons!

Potassium Broth

8 carrots, scrubbed with skins on

6 celery stalks

1 bunch fresh parsley

1 bunch broccoli

2 medium onions

6-8 red or purple potatoes, skins on

1 head cabbage

Put all ingredients in soup pot, cover with filtered water. Simmer covered for 30 minutes. Let cool, and then strain solids. Add 1 teaspoon of miso to each serving. Store in glass jar in fridge. Drink one cup a day while cleansing.

Happy cleansing!

My journey toward a healthier lifestyle began with an organic banana. A friend who worked at health food store told me that organic is better, and tastes better. I didn’t believe it. When I ate the banana, it was as if I had never tasted a banana before. Another friend at this time gave me some herbs for my cold, and sure enough it worked better than the chemicals I normally took. Step by step I walked toward a healthier and more vital life. I will never forget the day that I walked in a quickie mart and bought water instead of Mountain Dew. I never looked back. This process took many years, but it has changed my life forever.

Simply changing my life was not enough, I wanted to spread this message. First, I worked with herbs and supplements, but I knew there was more. This is how I ended up going to holistic nutrition school. It rocked my reality. I thought I already knew so much, yet I was only skimming the surface. I am constantly blown away by how much better people can feel just by making simple changes.