Vanilla Vegan Protein Pancakes - Elimination Diet Friendly

All psyched up to make vegi packed omelettes this morning - I discovered we were out of free range eggs! Ooops!

Pancakes....well, typically they have eggs. But what if we skipped the eggs? So my daughter and I set out to make a new pancake recipe. I had made Teff pancakes before, which my kids loved.

However, this time I wanted to have "protein power" as I am trying to get a lot of vegan, alkaline based protein into my husband for his recovery. He is a lover of vanilla...so I decided to add in the Arbonne Essentials pure vanilla protein powder - which not only provided sweetness from the low glycemic stevia, but a wonderful vanilla flavor to the pancakes. The result, the kids gobbled them up and my husband, whose appetite had been sparse, asked for a second large pancake. Two thumps up - family approved!  We hope you enjoy these pancakes. If you have children in the home, get them involved. Kids love to use the coffee grinder to grind up the seeds.

These pancakes provide fuel for the brain and muscles. Because they are low glycemic - it is the perfect pancake recipe for those conscience of stabilizing blood sugars, such as those with type 2 diabetes, high cholesterol or high blood pressure.

Vanilla Vegan Protein Pancakes
(Gluten Free, Egg Free, Dairy Free, Soy Free, Low Glycemic)

1 cup almond milk
1/2 cup teff flour
1/2 cup sweet sorghum flour
1/4 cup of freshly ground quinoa to make flour
1 T of freshly ground flax seed
1 T of freshly ground black chia seed
2 scoops Arbonne essentials vanilla protein powder
1 cup organic applesauce
1 t. quality vanilla extract (do not use artificial!)
2 T of quality cinnamon
1 t. Baking powder (Rumford aluminum free)
1/2 cup unsweetened Silk original almond milk
3 drops liquid stevia extract (NOW Better Stevia Liquid Extract - optional)

Mix all ingredients in order listed above until well blended. Add extra milk if desired. 
Stevia extract is optional, the pancakes are sweet enough with the vanilla protein powdeer and sweet sorghum flour.  Depending on the desired consitency, you may wish to add up to an additional 1/2 cup of almond milk.

Place on hot ceramic or stainless steel flat pan on medium temperature, that has been prepped with 1/2 t. of cold pressed organic coconut oil.  Make sure pan is hot (medium heat to start) before placing batter on pan. Batter should sizzle when making contact with the pan. Turn down heat to medium low once pan is hot or your pancakes will burn.  It is important to avoid non stick cookware. Even unscratched, it leaches chemicals that are considered excito-toxins.

Serve pancakes with fresh fruit. Using a blender, puree some fruit to make a fresh syrup and add a couple drops of raw honey if desired. Or serve with locally produced maple syrup.

Protein sources for this pancake are in abundance with the use of quinoa and Arbonne Essentials protein powder.  Flax and chia seeds are powerhouses for brain fuel and cell membrane repair. Complex carbohydrates, contrary to those who tout "grain free" diets, are critical for brain function. 

To your health,
Rita S.

Flaxseed Oil Excellent Omega 3 Source

Wow! What a journey this has become!  For the past three years I have brought you news of what I have been learning for healthy living and cancer prevention.  I am repeating the importance of a HIGH QUALITY Omega 3 in the diet.  

I have been studying Omega 3s, which are a critical supplement in the anti-cancer diet. I have posted previously on how an abundance of Omega 6 oils in the S.A.D. (Standard American Diet) are considered to be a major contributor to cancer and other disease...keep in mind, foods out of a box or a bag almost ALWAYS have Omega 6. The ration for daily consumption should be 4 parts Omega 3 to 1 part Omega 6.

Beneficial Omega 3s need to be PURE, COLD PRESSED/PROCESSED.  I have been comparing supplements...even those mentioned in my books, "Cancer Free", "Outsmart Your Cancer" ...and as I compare...if Arbonne has a comparable supplement I am consistently finding  it is THE BETTER BRAND. Besides the purity standards, I see incredible insight into the formulations.  In fact, I am becoming more and more impressed as we learn on this journey.

Per the renown Budwig Cancer Diet "Flaxseed oil is the richest source of Omega 3 LNA, essential fatty acid."  

Flaxseed oil is the key ingredient in the Arbonne Omega 3 Plus. I repeat this because many believe fish oil and krill, even purified to be the best Omega 3 source. In fact, many wellness practices will recommend fish or krill oil.  This is contrary to what I am finding, almost across the board, in my cancer protocol books.

Flaxseed oil should be a key element in any healthy living lifestyle plan.  It is important to know that Flaxseed oil goes rancid, and oxidizes quickly. If you use fresh oil, you should grind it yourself, using a coffee grinder. Do not grind more than 2 days worth at a time. 

For those using Omega 3 supplements - my library of holistic, cancer treatment books, do stress the importance of nitrogen be used as a preservative in a flaxseed oil supplement. Which is, of course, how the Arbnnne Omega 3 Plus is preserveed. 

For those on the Budwig protocol to heal from cancer - grinding flaxseed can be time consuming. Daily consumption of fresh flaxseed oil in the Budwig diet is 3 oz/day blended with 2/3 cup organic cottage cheese. At this time, Barlean's is the brand being recommended. If you have cancer, call them and they will work out a special price for those on the Budwig cancer diet protocol. This product does provide all Omegas - 3, 6 and 9 - in necessary ratios. It is important to note that this oil is not hydrogenated - which is a key difference vs. those found in processed foods.

Be well,
Rita S.

Are Vitamin & Mineral Supplements A Waste of Money?

Since incorporating quality supplements into our family grocery budget we have been able to eliminate all OTC and RX drugs. In the past 3 years sick days total maybe two for adults, and 4 for the kids. Our key brand of supplement has an ORAC score of 8-10,000 - bio available and absorbed in 30 minutes. We are pretty healthy eaters, with limited processed foods.

Purity standards should also be taken into consideration. Inexpensive vitamins contain fillers, and petro-chemicals, artificial ingredients are commonplace. These types of ingredients contribute to endocrine disruption/hormonal imbalance. Not to mention we are flushing our money down the toilet.

Even with an organic whole food diet, the nutrients are not what they used to be in our food supply. Our soils are depleted of nutrients.  Since I began studying cancer preventative/alternative health four years ago - you will not find one holistic cancer treatment protocol that does not include supplements. In fact, the list can be quite long for cancer patients incorporating nutrition protocols into their treatment plans. Patients using supplements fare far better when used in combination with conventional treatments.

The goal of supplementation, of course, is to fuel the body with nutrients and oxygen to maintain, and even reverse the start of disease (including cancer cells - if you are past 30 you can be you have them - a healthy body has the function of apoptosis - programmed cell death - to eliminate these cells).
Toxin elimination also needs to be a part of remaining healthy. Another subject, but it is important to keep the liver functioning at optimal levels as it is your filtering system.

A functional medicine/holistic wellness practitioner can test you for deficiencies. Not everyone is short on calcium. If colon cancer is a part of family genetics or a concern, one will want to monitor and ensure adequate calcium. Certain forms of calcium are recommended for absorption, as well as other vitamins/minerals for a synergestic effect.

Omega 3s are one supplement that many consider the most important. If you take only one supplement, choose Omega 3 with DHA. Ocean contamination is a very real issue, even more so since the Japanese nuclear disaster.  Personally, I opt for a vegan flaxseed oil based Omega 3 in which the sea algae (which provides the DHA benefit) is grown in an environmentally controlled lab to ensure purity standards are adhered to. I encourage you to investigate the purity standards of any brand you consider. Oils should be cold processed and preserved with nitrogen.

Confused by the choice of fish vs. vegan Omega? During the Curing Cancer Summit 2014, taking place right now, Dr. Leigh Erin Connealy stated that the latest research indicates that a vegan, flaxseed oil based Omega 3 is more effective in cancer treatment protocols.  Personally, if it is good enough to fight cancer, why wouldn't I choose the flaxseed O3 over fish and krill?

Magnesium deficiency  is, across the board, a common deficiency in breast cancer patients, according to a report in the Blaylock Wellness (Russell Blaylock MD) newsletter. The same holds true for prostrate cancer.

I have not actually read anything specific about people being prone to Vitamin C deficiency, but with upcoming winter months it is definitely worth considering. Lypo-Spheric Vit. C (specifically by Livon Labs) is the number one choice for those battling cancer, per Bill Henderson in his book, "Cancer Free". It is a gel pack and considered to be highly bio available...even more beneficial than Vit C IV therapy. I can't say it tastes awesome, but it can be mixed into other foods/drinks.

A supplement many overlook but definitely to be considered, in my opinion, is Vitamin D. Doctors in Florida have reported over 90% of their patients deficient. Consider our lifestyles - most people are indoors in offices by day. Vitamin D is actually a hormone, not a vitamin, and is critical for other hormones to be produced by the body. A healthy person can snythesize D2 into D3 (D2 is a vegan form), but if health is compromised one should utilize D3.

Although there are many who warn of Vit.. D toxicity...you can search  this subject in PubMed and find not one case...but instead, the astonishing benefits of high doses of D3.  I am currently reading a fascinating book on the miraculous benefits of extremely high doses of D.  Vit D must be taken with K2. ZRTLabs.com offers in home test kits for a variety of deficiency concerns, hormonal imbalances, including Vitamin D as well.

May you feel great, look great and live great,
Rita S.

Should Flaxeed Scare Us With Estrogenic Properties?

Recently on Dr. Oz the benefits of flax seed was discussed, but it was also mentioned to contain estrogenic properties. This has made some women nervous about using flax seed. Some even claim that taking flax seed has increased hot flashes, which is contrast to many reports stating otherwise, if you were to google "flax seed and hot flashes". This article and news from the Mayo Clinic supports another boost for flax seed oil. 
Here in lies a probable misunderstanding...flax seed oil does not contain phytoestrogens, however, the whole flax seed (which contains fiber rich lignans) does - as the estrogenic properties are found in the lignans. Lignans, in fact, have cancer protective properties, which is why flax seed is an essential food in the Budwig protocol, which  has saved the lives of 1000s of cancer patients through the years.

Let's dispel some myths or concerns regarding phytoestrogens...and take a look at some facts:
Phytoestrogens take up estrogen receptors. Estradiol (E2) is the cancer causing estrogen (we have 3 types in our body, both men and women). When plant estrogens take up receptors, in essence, they take up a "parking spot" for estradiol 2.  Phytoestrogens actually BENEFIT the body by reducing stored estrogen load.

For those experiencing hot flashes, usually caused by low estrogen, another hormone, often overlooked, is bio-identical progesterone. Personally, I used the Arbonne Prolief bHRT progesterone cream (Prolief) to head off my hot flashes when I went through :"the change" a couple of years ago. 

Many Arbonne clients prefer PhytoProlief, and those experiencing major flushing or even "soaking the sheets in sweat" add in the Menopause Support oral supplement. It pretty much depends on the stage you are at. 

Another favorite for women experiencing hot flashes...  instant relief is realized with the cooling Arbonne SeaSource Renewing Body Gelee, a sea botanical based, none hormonal gel-like lotion that can also hydrate very dry skin.. For my "wise through the years" clients, it is a most favored Arbonne product - a best seller during the holidays for the grandparent on the shopping list.

A word of caution, however, for flax seed users... Whole seed is not going to break down to provide the Omega 3 benefit...it is recommended to use a coffee grinder and grind fresh every couple of days to release the benefits of the oil so they become bio-available (absorbed) by the body. A bottle of expressed flax seed from the grocery store most likely already contains free radicals...as flax seed oil has a short shelf life.  

When using vegan Omega 3 supplements, Raymond Francis, author of the book "Never Fear Cancer Again" recommends a supplement that preserves flax seed oil with nitrogen. Such is the case with the Arbonne Omega 3 that we utilize in our family. It is equivalent to 4 salmon steaks, is pure, and also contains DHA from environmentally controlled/grown sea algae to ensure purity. (ORAC 8,000)

Soy, estrogenic in nature as well, poses a number of health concerns... such as a high glutamate content, even organic, as it absorbs glutamate from soil more than any other plant in the plant kingdom. (paraphrased from Russell Blaylock "Excitotoxins, The Tastes that Kills")  Excitotoxins destroy brain cells, and brain cells do not regenerate. A few days ago we watched a documentary on the Gerson Therapy for cancer treatment...if all of you could see the video, I suspect you would eliminate soy from your diet immediately. (I am grateful to have learned about this several years ago at my first Arbonne party/workshop that I attended.) Soy products affect thyroid, which is why you may notice many vegetarians with swelling around eyes, facial features, etc. Dr. David Browstein writes a book I highly recommend about the deception of soy.

ESTROGEN HORMONE 101Estrogens have a number of sources: human body manufacture (3 types), environmental and plant based. If you were to ask your physician how many types of estrogens there are, I would not be surprised if they only know of one.  What may be even more shocking, per a hormone expert/author/MD friend of mine...endocrinologists may not be know much more. I point this out only because of a recent experience we had, and if you are not satisfied, seek a 2nd opinion. It could be critical to your health later on.

Phtyoestrogens are very different from chemical based, xeno estrogens introduced to the body by environmental toxins. These sources include, but are certainly not limited to: 
FUMES: exhaust fumes from automobiles, paint, hair styling/dying products, nail lacquers
HYGIENE & MAKE-UP: parabens, petro-chemicals (petrolatum, mineral oil, etc), formeldahyde-producing preservatives, sodium laurel sulfate, hydroquinone, etc.
FOODS: growth hormones in livestock, eggs, GMO foods, non-organic foods, processed foods

Xeno-estrogens, unlike plant estrogens, STORE in the body. Fat cells are major "storage closets" for estrogen and it is estrogen in excess that creates a number of health issues. 

Flax seed continues to be a highly recommended source of Omega 3, and lignan fiber, by the top alternative medicine doctors treating cancer. In fact, it is a key ingredient in the highly acclaimed Budwig Diet protocol. It would be a shame for people to stop taking this highly beneficial food because of a little sweat.

Regarding hot flashes, in the past several years studies are finding HEALTH BENEFITS for the heart, even though we may not be keen on the idea that we may benefit from the sweat equity in transition.  Yes, we need sleep, and we do need to function. If hot flashes and night sweats are debilitating and preventing a good night's rest...it should be addressed.  However, if a hot flash is a mild flushing - as I experienced moments ago while typing this (oh, the irony!).... a dab of Seasource Renewing Body gelee on the back of my neck, forehead and behind the knees quickly did the trick!

I wish for you VITALITY. May you feel great, look great and live great!
Rita S.

Smart Balance is Not So Smart

Natural News reports today that Smart Balance spreads are to go non-GMO, however..." it is crucial that health-conscious folks recognize that even non-GMO Smart Balance is inferior to healthy fats like coconut oil, which contain higher levels of beneficial saturated fat, and pasture-based butter and lard for those who choose to consume animal products. Aside from its palm and coconut oil content, Smart Balance is loaded with inflammatory vegetable oils, preservatives and synthetic vitamins, none of which are health-promoting."

Learn more by reading the complete article at Mike Adams Natural News.

Purely Living readers are aware that I have read many books on cancer prevention, healinig from cancer, holistic and alternative health books, newsletters, research papers... etc.  The hydrogenated Omega 6 oils are a toxic poison to the human body, contributing to inflammation, depriving cells of oxygen...and considered to be a major proponent of disease and many of the health issues Americans face today.  Even though plant based ...the process of hydrogenation makes the end product an acidic and non-beneficial compound to ingest in the human body.

Marketing hype falsely leads us to beleive it is a "heart healthy" choice, when there could be nothing further from the truth.  Although my family is primarily dairy free..we do use organic butter when it is rarely used. Primarily, however, we simply use organic healthy fats - coconut oil and extra virgin olive oil. I can't recall the last time I used butter on something.  As in my pancake post yesterday - fruit topping is really all one needs for a spread, or for sandwiches, nothing beats my homemade guacamole!

My family ensures our Omega 3 intake by supplementing to promote overall well-being, mental, joint, and heart health with a VEGAN brand by Arbonn which is very pure and free of ocean pollution - and provides more Omega 3s than 4 salmon steaks! My husband has personally benefited and was able to get off his high cholesterol meds over 3 years ago thanks to this supplement.

Be leery of the marketed heart healthy spreads full of Omega 6, for they will most likely "get you" in the later years. Make sure your Omega 3 intake is greater than your O6, and O9. Read the link to "healthy fats" above for one of my most trusted advisors in health and nutrition - Dr. Russell Blaylock.

May you feel great, look great, and live great through healthier choices!
Rita S.

Colon Cancer Prevention: Part 2

The other day I started a post about colon cancer, and included what studies have found to be causes of the “silent killer”. It is the second most deadly cancer, and my goal today is to help give you ideas on how you might prevent colon cancer through some lifestyle changes. We never appreciate our health until it is gone, so take the information below to heart, and put some thought and reflection into your current lifestyle – are you living to live well?

I utilized a number of sources in pulling together these suggestions – some of it may be old news, some may be new. Here’s to regularity:
1. Fiber Intake  It’s no secret that the American diet lacks fiber. How many of us consume 5 servings of fruits and vegetables each day, as recommended? One serving equals one cup of fresh fruit, or a tennis ball sized piece of fresh fruit, or ¼ c. of dried fruit. Dr. Russel Blaylock, a neurosurgen who reports on the latest in holistic cancer research and health news, recommends blenderizing your vegetables. I have found that I can toss frozen cauliflower, broccoli or fresh kale and spinach into my non-soy, vegan vanilla protein shake, with strawberries, and not even taste the “greenies”. 

It is recommended to consume 25-35 grams of fiber per day. One source states women can consume on the low end, and men should be on the high end of that figure. I add 12 grams of soluable Fiber Boost to my protein shake each morning, and actually, since I started putting this article together a few weeks ago I am adding in a bit more. Blaylock does state that all fiber supplements are not necessarily beneficial, and one should look for “resistant starches”. He recommends fiber sources from apple, citrus and lentil peas. Apparently, the pectin from these sources and other fruits, when fermented in the colon produce butyrate, which is vital to the health of the cells lining the colon.

2. Probiotics/Prebiotics/Enzymes A number of studies indicate the importance of healthy gut flora in reducing the risk of colon cancer. Unfortunately, when we take anti-biotics we are killing off our good gut flora as well as the bad. Since our body does not replace probiotics we need to supplement to do so, and find a source that includes a robust strain with prebiotics so it can actually pass through the stomach wall and get into the intestines to do its job. In addition to probiotics and prebiotics, digestive enzymes diminish as we age, and it is important to replace them. A lack of enzymes results in esophageal reflux, and an excess of undigested food in the colon, which increases colon cancer risk.

 3. Omega 3s – studies have shown that a high intake of Omega 3 fats substantially lowers colon cancer risk. The type of fats we consume have a great impact on our chances of developing cancer. Blaylock’s report states that studies have shown that omega-6 fats (corn, soybean, safflower, sunflower, peanut, grapeseed?, and canola oils) dramatically increase the risk of colon cancer, and turn existing cancer cells into very aggressive, metastasizing cancers. Blaylock goes on to state that this is evident in all cancers. Americans consume 50% more Omega 6 than are needed for good health. (Considering that almost all processed foods contain Omega 6 this should not come as a surprise, should it?) I have done some research on the vegan (non-animal) Omega 3 oils in the supplement that my family uses: which contains flax seed oil, and DHA from labortory grown sea algae to insure purity and non-ocean pollutants and contamnation/...the more I learned about benefits the more impressed I became. Our omega 3 is more powerful than 4 salmon steaks, as it has a very high ORAC value. What I do know for certain is our Omega 3s helped my husband get off his statin drugs and our joints feel better as well. Omega 3s are necessary for heart, brain, joint health, as well as cancer prevention. It is the single most important supplement you can take in addition to a QUALITY multi-vitamins. (one a day types don't cut it folks!)

4. MODERATE Exercise – walking weight resistance training, raking the leaves and mowing the lawn are all good forms of exercise. And right now, shovelling snow in Wisconsin!  Highly aerobic exercise, per doctors Lee and Blaylock, increase the free radicals and peroxidation in your body, and neither doctor recommends it, especially for cancer patients and survivors. Aerobic activity increases prolonged increases in metabolism – a process which is a major source of these harmful chemicals. Lee had discussed this in further detail in his book about breast cancer, stating that cancer survivors who compete in triathalons and climb mountains are doing themselves more harm than good. 

5. Diet – Avoid processed foods. Learn to read labels – which scream “Good Source of Fiber” only to be laden with refined carbohyrdrates and fats, which are highly inflammatory.  High fructose corn syrup and MSG abounds in processed foods...contributors to cancer and brain and heart related diseases.
Avoid most vegetable oils – known as omega 6 (N-6). These include corn, safflower, soybean, sunflower, peanut and canola. While Omega 6 are needed for health, most people consume 50x more than as needed (common ingredient in processed foods). Extra Virgin Olive Oil and Coconut Oil should be the oils of choice in the “cancer prevention focused kitchen”. If you cook with EVOO sprinkle turmeric and other spices in the oil, and it prevents oxidation. (I like that last tip!)

Avoid these fish – no matter what due to heavy contamination: shark, swordfish, tilefish, and large tuna.

Red meat in moderation – The biggest issue with red meat is the high iron content, which Blaylock labels “a cancer fertilizer”. Iron dramatically increases free radical generation which fuels cancer growth. Note that it is important to avoid supplements with IRON, as we Americans usually don’t have trouble getting enough iron in our diet, but we often have too much. Dr. Graham Colditz of the Washington University School of Medicine, as well as other experts, state to limit red meat to no more than 3, 3 oz. servings per week. So if you go out to dinner on Saturday night and have a 10 oz. sirloin - you have had your week’s consumption of red meat!

6. Metal toxicity – fluoride, aluminum and mercury are three metals that promote cancer, and Dr. Blaylock states they are very toxic to cells, especially brain cells. Black tea, soy milk, processed meats and processed cheese are high sources of aluminum and fluoride in foods. Mercury comes from fish, dental amalgam fillings, and vaccines. I think we’d be surprised to learn of all things we absorb trace metals from, and it is impossible to avoid it 100%. Keep in mind that although the FDA stamps its approval on many things, and manufacturers will state that amounts are too small to be harmful, trace metals in particular are fat soluable. Basically, these toxins build up as they store inside our bodies. 

For this reason, I really do believe it is beneficial to detoxify at least once every 3 mo. My husband and I both use Essentials 7 Day body detox which cleanses and removes trace metals from essential organs, and is gentle as well. Because it contains chlorella, it can also remove mercury toxins, which few body cleanses can do (i.e. your homemade lemon juice and cayenne cannot remove the trace heavy metals).  If I had cancer, I would be detoxing every month, especially because of the effects of traditional cancer treatment.

For a healthful life it would seem all of the recommendations above would be beneficial life practices to incorporate for a lifestyle of wellness. I always recommend taking the road to renewed health, one step at a time.

To your health!
Rita S.

Heated Protein Dangers and Colon Cancer

An article on Dr. Joe Mercola's website today is QUITE the eye opener - and I feel very important, possibly life saving and a must to share.  It almost makes me want to become completely vegetarian, and never eat cooked meat again. I am glad we have reduced our meat consumption, and I now realize the importance of COLD-PROCESSED protein powders as well as consuming the required daily minimum of fiber each day. We're told 25 mg., but for colon cancer prevention 30-50 is a greater preventative measure. A year or so ago I created a post specifically geared towards colon cancer prevention and need for much fiber in the diet, of which most Americans do not intake.
The main focus of the article below talks about what happens to proteins when exposed to heat. My particular interest was regarding protein isolates found in protein shakes - as the majority of brands found in the market are heat processed. Proteins that are already an acidic base become even more so when exposed to heat in processing.

Article: The Innocent Cooking Mistake that Could Cause Cancer
Excerpted conclusions from the article are below (link is below the points for the entire article)

-Avoid eating roasted or fried proteins and melted cheese – yes, this includes grilled meat or fish, fried chicken, roast beef, barbeque, and pizza. To be on the safe side, avoid all kinds of carmelized sugar, toasted starch and roasted nuts.

-If you still choose to eat grilled, roasted or fried food, try cutting off the burned or browned outer layer part.

-Time under heat is a crucial factor. Short pasteurization is safer than long pasteurization – the longer a protein is heated the more degraded and toxic it gets.

-Make sure your protein product does not include thermolyzed casein – which has shown to be the most carcinogenic among all other thermolyzed food.

-You can still enjoy eating most of your protein foods warm if you cook them in a broth. This will limit the cooking temperature to a 100º Celsius threshold, which has shown to be quite safe and presents minimum health risk. Cooking, stewing or poaching fish, meat or eggs in a broth can be your alternative to frying, grilling or roasting. But note that cheese must be eaten raw. Heating destroys fragile peptides and amino acids in cheese so to be on the safe side, avoid all kinds of pizzas and melted cheese treats.

-Avoid protein powders which are exposed to ultra heat or heat/acid treatment. These often include protein isolates such as casein and whey isolates as well as soy, hemp and rice protein isolates.

-Avoid whey proteins derived from ultra pasteurized milk. If the whey manufacturer fails to provide you with a certificate of conformity (CoC) which clearly declares that their whey is manufactured from raw milk, then most likely the product is ultra pasteurized.

-Increase your fiber consumption particularly in your protein meals. Note that protein supplements formulated with digestive resistant fiber are more digestible, and safer.

This entire article can be found here. If colon cancer in particular is of concern in your family - it is very important to read. I feel strongly that we can only make better choices for our health when we read and educate ourselves, as this is not information the "meat industry", for example, is going to publicize.
I have to admit, for quite some time, having friends who are paleo eaters, I have wondered how much meat is comprised in the paleo diet versus vegetables and fruits.  Is it 20% protein, 75% produce and 5% fats (random figures thrown out), or is the meat protein to vegetables and fruit ratio more like 50/50?
I wonder about this primarily out of concern, since it is becoming well known that cancer thrives in an acidic body, and cannot survive in a body that is properly pH balanced.  Meat is low on the pH scale, meaning it is acidic. Whereas vegetables are alkaline based, with a pH higher than the neutral point of +/-7.
Processed meats, in particular, are unhealthy. Certainly a steak from a grass-fed beef animal or free-range chickens should be the meat of choice if one is concerned for cancer prevention or wish for aging in good health.
Dr. Russel Blaylock devoted two consecutive newsletters to the link between "iron toxicity" and cancer - which is becoming more evident.  As Americans, in particular, he states we eat too much meat. As an example, we should consume no more than 8 OUNCES of red meat per week. The week I read that two days later we were out for dinner, and I was having a 12 oz organic rib-eye. Glad for it to be from grass-fed animal, but it was more than my entire week's allowance at one setting, per Blaylock. Of course, I split it and took home a box of food as I always split my meals when we eat out at the start of the meal, so I am not tempted to overeat.  Ever since learning of iron toxicity it has caused me to be concerned about those important to me, that seem to really enjoy an abundance of meat consumption.
Vegetable protein is much easier to digest than animal meat, and therefore does not tax our body's proper functioning in the same manner.  As I alluded to at the start of today's post - I am not a vegetarian, although my lifestyle food choices probably includes about 15% meat, 50% vegetables, 10% fruits, 15%  gluten-free grains such as brown rice and quinoa, and the balance in good fats such as coconut oil and Extra Virgin Olive oil and nuts.
I'm not going to invest in a paleo cookbook - so for those of you who have and are - please do comment and clue me in on your diet and the meat to vegetable/fruit ratio.  I have concern, but perhaps it is unfounded. My perception may be more of what I feel I am seeing at a gathering vs. what the true paleo enthusiast consumes on a daily basis.

To your health, 
Rita S.

Gaucamole - the NEW mayonaise!

I cannot believe I have not yet shared my guac recipe - not that it is difficult, but apparently I embellish mine a bit more than most.
I have developed a healthy habit of LOVING guacamole, as avocado is on the "approved" list for the 30 Day detox program that my husband and I do occasionally, and I am getting ready to do a mini two week detox before my trip to Vegas.
After learning that the avacodo boasts amazing benefits as a fruit, and is loaded with healthy OMEGA 3 I decided to work guacamole into my eating habits several times a week. Last week I discovered it made an amazing sandwich spread - and created the most mouth watering sandwich I have ever eaten.
I began with a slice of Cosi's multi grain flatbread - did you know you could get a loaf of that for 3.99? It is my only true gluten weakness, but at least it is whole grain...
The flat grain slice was cut in half to make a pita-like pocket. In this pocket I spread gaucamole on the top and bottom. I placed a bed of fresh, organic baby spinach inside, topped with cubed, grilled organic chicken, a couple dollops of mango salsa, and brought the sandwich together so the guac could blend within the sandwich.
One bite and I was in heaven!
My guac is a real taste bud treat. Onion and garlic are sauteed in olive oil, with a touch of turmeric sprinkled into the oil to prevent oxidation. I scoop fresh avocado into a glass dish, using a large spoon to chop it into small bits - adding in the onion and garlic, sometimes adding in more extra virgin olive oil (since I personally lack the good cholesterol I want to boost my numbers with Omega 3s). I love Penzey Spices "Mural of Flavor" spice blend - and generoulsy sprinkle and mix into my guac. If I have fresh romas on hand I will add finely chopped tomato, and/or sometimes I add in a couple tablespoons of mango salsa. All these flavors are a palatable delight, and create the best sandwich ever when this flavorful guac is used as a sandwich spread.
Often the mayo and salad dressings in a jar are laden with hydrolized soy oils, canola or other Omega 6s, which we get too much of. They may also include artificial flavor or color on the label, and likely have MSG, too. Guacamole is a much healthier sandwich spread option - give it a try!

To your health,
Rita S.

Healthy New Year - Part 2

Optimal Nutrition for Fat Loss
Excerpted from an e-blast by Dr. Mercola...
It is important to understand that 80 percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits.
The greatest pitfall of the American diet that prevents untold millions from reaching and maintaining a healthy weight is excess fructose consumption. It's the number one source of calories in the US, and this ingredient, primarily in the form of high fructose corn syrup (HFCS), hides in so many processed foods and beverages, it can be near impossible to avoid unless you alter your shopping and cooking habits. By avoiding processed foods in general, and focusing instead on whole, preferably locally-grown organic foods, you can plow your way through one of the greatest dietary obstacles there is today.
Next, you'll want to pay close attention to your consumption of grains (including organic ones) as they too readily break down into sugar, and promote insulin resistance and retention of body fat.
Following is a quick summary of Mercola's basic recommendations, which pretty much looks like the 30 day detox program I plan to start on January 1st:
· Limit your fructose to less than 25 grams per day. Ideally, you'll also want to limit the amount of fructose from fruit to 15 grams per day, as you're likely consuming 'hidden' fructose if you eat even small amounts of processed foods or sweetened beverages
· Limit or eliminate all processed foods
· Eliminate all gluten, and highly allergenic foods from your diet
· Eat organic foods whenever possible, preferably locally-grown
· Eat at least one-third of your food uncooked (raw), or as much as you can manage
· Increase the amount of fresh vegetables in your diet
· Avoid artificial sweeteners of all kinds
· Swap all trans fats (vegetable oils, margarine etc.) for healthful fats like raw grass-fed organic butter or coconut oil
· To re-balance your omega-3 to omega-6 ratio, take a high-quality omega-3 supplement, such as krill oil, and reduce your consumption of processed omega-6 fats from vegetable oils (trans fats) (I use a very high quality vegan Omega 3 supplement that utilizes flax and chia seed oils)
· Drink plenty of pure water
· Optimize your vitamin D levels, either through appropriate sun exposure, a safe tanning bed (I don't agree with tanning beds), or a vitamin D3 supplement (if you are vegan and wish for a vegan D supplement, the source will have to vitamin D2, which, when formulated correctly is very absorbable, such as the calcium/D supplementation I take. Quality of vitamin supplementation is especially key in Vitamin D)

I hope you find this list helpful. It has very much become my mantra in in enjoying a healthier lifestyle. I didn't follow the plan of a renowned, or not so well known doctor, a highly publicized fad diet such as Atkins or South Beach, but in general...absorbed information from various health newsletters and utilized my new knowledge, common sense, and scriptural references to foods we should eat...and the result was a much healthier me!

To your health,
Rita

Fats - Friends & Foes

This month I have been blogging about cancer prevention, and in the past 48 hrs have shared foods to eat and foods to avoid. There is a group of foods that warrants its own posting – something we consume daily in one form or another. That being…FAT.
Let’s start by making a recommendation of the GOOD FATS, the friendly fats, you should have in your kitchen…
• Extra Virgin Olive Oil
• Coconut Oil
• CLA
EVOO. Here’s a bit of interesting trivia for you…people on the island of Crete consume huge amounts of extra virgin olive oil. In addition, they have one of the highest populations in all of Europe. Yet, they have the lowest lung cancer rates.
What’s going on? Isn’t that what you’re thinking? It went through my mind as well. As it turns out EVOO inhibits the HER-2/neugene. In essence, extra virgin olive oil has the same effects on cancer cells as the drug Herceptin, without the side effects or complications.
In regards to cooking with EVOO, adding a touch of turmeric to the pan when heating the oil for cooking will prevent free radicals from forming.
Coconut oil contains anti cancer flavonoids – a medium chain triglyceride (MCT). Dr. Blaylock recommends cancer patients take 1 T. per day, not only for its anti-cancer effects, but because it also has an anti weight loss effect. Often times it is recommended to cancer patients to eat bananas, however, because this fruit is packed with sugar it feeds the cancer cells. Other nutrients cancer patients can ingest to help prevent weight loss are Vitamin E, succinate and curcumin.
CLA (conjugated linoleic acid) dramatically reduces breast, colon and perhaps even prostrate cancer. It reduces inflammation, and literally melts away visceral fat, which is the fat around the abdomen that encases our vital organs and contributes to many diseases. An effective dose is 1,000 mg a day per Blaylock’s March 2007 Wellness Report. You can obtain CLA naturally from milk or meat from grass-fed cows, however, both are on the “do not” list with dairy being inflammatory and beef contributing to iron overdose.
FAT FOENumber one fat foe is Omega 6 oils. These include those we often see marketed as healthy, vegetable oils. I have blogged about Omega 6 before, but point blank – Americans get too much of this in our diets. It is highly inflammatory, and promotes the spread and invasion of cancers. Omega 6 fats can convert some types of cancers into a very aggressive variety. If you have cancer – avoid Omega 6 fats! Unfortunately it is found in just about all our processed foods. This is not to say Omega 6 is not necessary in our body, it is, but for healthy maintenance the ratio of Omega 3 to 6 is supposed to be 4 or 6 to 1, but in the typical American diet wet get a ratio of 6-10 Omega 6s to one Omega 3.
I would encourage you to pare down your kitchen pantry to utilize primarily EVOO and/or coconut oil. We primarily use EVOO in our home. When baking muffins did you know you can substitute vegetable oil for applesauce - even exchange? Add turmeric to EVOO when pan searing. For baking use coconut oil (which comes in a jar, with the viscosity of lard), or organic butter from grass fed cows – a little good fat butter is better than choosing canola.

To your health,

Rita S.

Cancer Prevention Tip #1

Omega 3s – a supplement that should be in everyone’s preventative toolbox! Although my focus in October will be on cancer prevention, today’s topic, Omega 3s, are found to help ward off depression, fight heart diseases, boost brain function, improve immunity and even help reduce premature births.
What is Omega 3? Read on for some tips from Dr. Russell Blaylock as well as other doctor’s newsletters…
Omega 3s are a group of polyunsaturated fats commonly found in plants, fish, algae and flaxseed.
Where can you get it? You can obtain Omega 3 from extra virgin olive oil, extra virgin coconut oil, flaxseed, chia seed, certain types of fish. The first two, the oils mentioned, are the only two that are allowed into our home for cooking and recipe use.
Why you want it? Because evidence continues to build showing that Omega 3 Fatty Acids (or N-3 fats) greatly enhance the health of the brain, as well as virtually every cell in the body.

In regards to cancer… “It has been established that Omega 3s prevent cancer and stop its spread by reducing inflammation. They also stop cancer by stimulating detoxification, building antioxidant enzymes and preventing DNA damage.
On the other hand, an overload of Omega 6 oils speed the growth and spread of cancer. Unfortunately, Omega 6 is added to much of our products found at the grocery store. It is when the ratio of Omega 3 to Omega 6 get out of balance that problems emerge, much like out of balance hormones. You can view the topic cloud at right for more on Omega 3 and 6 oils.
Be sure to use an Omega 3 that is free of mercury and other toxins from the sea. The less expensive Omega 3s are indicative of impure Omega 3 resources. Per Blaylock, you truly get what you pay for when it comes to choosing a good supplement.
A plant based Omega three supplement will allow you to avoid that risk. In a vegan Omega 3 supplement look for one that combines a variety of Omega 3 sources that work synergestically for maximum benefit, and one in which the casing is not formulated from animal gelatin or other MSG derived sources. Also, because we obtain an overabundance of Omega 6 and 9s from may foods we eat daily - it is not necessary, or even recommended, to take a supplement containing additional 6 & 9s.
Omega 3s are not only essential for brain and heart health, our cells rely on this powerful fatty acid.

To your health,
Rita S.

Mark's Daily Apple on Oils

Happy Sunday to everyone. We enjoyed a message filled with love this morning - specifically, God's love for us. We don't have to do anything to earn it. It's absolutely free. I was moved to remember the day our son was born. If you have been there - you know you'd do anything for that baby, including give of your life. That's what God did for us when He sent His son Jesus, to die for our sins. His love is amazing - I hope you know HE is always there for you, even as you may struggle to walk on a journey to regain your health.
Our body's are a temple for the Spirit - and we need to take care of the incredible piece of "machinery" that we are. Like any machine, we need a good oil to keep our parts working prime - such as Omega 3s.
I absolutely love the vegan based Omega 3 I incorporate - it is not only good for my heart, but vital for brain function, clarity, full of anti-oxidants, anti-inflammatory for joints, and more. Next to my multi-vitamin, which has an ORAC value of 10,000!! my Omega 3s are an all important part of my regimen.
What about oils? There is much to know. Omega 3s, Omega 6s, Omega 9s - which do we want to consume? All are needed for the machinery inside us to operate efficiently, however, our food industry as a whole has us oversatiated with Omega 6 and 9s. We can thank processed foods for that.
Per Dr. Andrew Weil, our diets completely lack in Omega 3s. Omega-3s are necessary for optimal physical and mental health. Research indicates that the omega-3 fatty acids found in cold-water fish may help reduce the risk and symptoms of a variety of disorders, and can lower triglyceride levels, increase HDL cholesterol, help minimize inflammation and inappropriate blood clotting, and keep blood vessels healthy.
The best sources are wild-caught Alaskan salmon, canned sockeye salmon, sardines, herring and black cod. I recommend two to six servings per week of fish that are high in omega-3s as part of my anti-inflammatory diet.
Per Weil, 3 types of fish to AVOID: large predatory fish - shark, swordfish, white albacore tuna may have high levels of mercury; tilapia - an omega 6 fish vs omega 3, which is an inflammatory oil; farmed salmon (aka Atlantic Salmon).
I admit I am concerned about the quality of ocean life - for Omega 3s to be truly safe of trace metals, mercury, etc. the oil must be highly processed. Which is why I choose vegan for my supplements.
What about use of oils in the kitchen for cooking? If you have not yet subscribed to Mark's Daily Apple blog I highly recommend it. The blog focuses on Primal living and you can get some great recipe ideas. In general, I have agreed with much of what is said regarding food choices. In the post linked here, oils are discussed for cooking in the kitchen, with a high smoke point. There is a lot fo hoopla out there to make you think an oil is really healthy for you and the best for cooking, but keep in mind that if there is a lot of hype, there is more than meets the eye, or the ear in case of what you are told.
I am in complete agreement with Mark's Daily Apple on this discussion of oil choices - check it out here. Remember, we already consume too much Omega 6 in our diets, and not enough Omega 3s.
I admit, I am still amazed by how many HEALTHY EATING cookbooks are still using canola oil. As always, do your own diligence and choose the best option for your individual healthful needs.

To your health!
Rita S.

Potluck Slaw - Asian Style

Raman Noodle Cabbage salad has been a favorite recipe at potlucks for years, however, if you read the ingredients label on a package of Raman noodles – you easily can see how this is not a healthful food choice. Today’s recipe is a much healthier alternative. It is one sent to me by one of the docs whose newsletters I subscribe to, however, I swapped out and added a few ingredients to make it, in my opinion, a bit better.
Cabbage is most beneficial when eaten raw, providing vitamin C and indoles, which are important cancer fighting compounds. Rice vinegar is both more mild and sweet compared to white, or healthful balsamic (which is the vinegar I almost always prefer to use).

Asian Coleslaw
1 medium head green cabbage
1 medium head red cabbage
3 large carrots, grated
¼ c. minced scallions or chopped chives
1/4 c. roasted, unsalted sunflower seeds
1-2 tablespoons toasted sesame seeds
*3 T sea salt

*Note: if you prefer soft slaw to crunchy, layer shredded cabbage in a bowl with the sea salt and allow to sit for an hour. Rinse well (may need several rinses to taste).

Dressing:
2/3 c. unseasoned rice vinegar
1 t. tamari (do not use soy sauce)
1/8 c. agave nectar (offers lower glycemic index vs. sugars and honey)
1.5 T sesame seed oil
Blend dressing ingredients with a wire whisk in a separate bowl or 2 c. measuring cup, toss with slaw just prior to serving for crunch coleslaw.

I am a big fan of Omega 3 rich organic extra virgin olive oil, and we use it almost exclusively in our home. However, sesame seed oil, an Omega 6, really provides Asian flavor to this slaw. It is important to know that from a health standpoint, our western diet typically has a ratio of 6 omega 6 oils to 3, when a properly balanced diet would have a ratio of one Omega 6 to four of Omega 3! As you can see, our diets are quite excessive in Omega 6 fats, primarily because everything that comes out of a can, box or bag is processed with Omega 6 oils, such as canola, sunflower, peanut, etc. A few symptoms related to excess Omega 6 include high blood pressure and water retention.
As long as you eat from around the OUTSIDE of the grocery store (fresh or frozen – not including frozen, processed dinners, desserts, pizzas, etc. – read labels on your frozen vegetables – seriously!!) you can greatly control the amount of Omega 6 consumed. It’s also important to know that you should buy Omega 6 oils, such as sesame oil, grapeseed oil and other popular specialty oils, in small bottles, as they oxidize quickly and free radicals form. Keep this in mind if you need to purchase sesame seed oil for this recipe – buy in a small bottle and keep refrigerated after opening.
Enjoy Asian Cabbage Slaw and make it a new summer potluck favorite! I know from experience that those who wish to eat healthy appreciate several healthy choices on the potluck table!

To your health!
Rita S.

The Skinny on Fats

Passion. It is a real part of who I am. A friend joked this week, “is there anything you don’t research?”  As I reflected on that question, I realized that as an adult I have always been one to dig deep into any interest. I’ve researched herb and butterfly gardening, baby bottles and equipment when I was pregnant, African parrot sub-species differentiation when we raised parrots, wall paint, blenders, etc. …and now I stay up all hours researching health and wellness products, supplements, and the foods we eat. I don’t take a claim at face value, but dig deeper to find out if the claim is substantiated with research and truths. But how does one determine truth? After all, I am not a bio-chemist by trade. If I can find several sources, books, articles/newsletters and sometimes even lab reports on line – pointing in the same direction, then I feel a claim has “two feet to stand on”.

Today I am sharing information based on hours of researching something we use every day – fats, or oils used in cooking. Everyone has heard of the importance of Omega 3 oils. The American diet is greatly deficient in getting enough of these oils, vital for brain and heart health. Our body cannot produce it on its own – it must be consumed. In contrast, American diets swing in the other direction of the scale when it comes to consumption of Omega 6 oils.  These oils are available to us in foods made by the Creator, and "no thanks" the the food industry, are abundant in processed foods, chips, salad dressings. Packaging and clever marketing persuades us that these are healthy choices, but are Omega 6 oils truly healthy?

Dr. John Lee, in his book, “What Your Doctor May Not Tell You About Breast Cancer” takes a very strong stance against Omega 6 oils, which become rancid quite readily, especially during processing. Per Lee, these oils are full are free radicals even before the bottles are sealed and readied to line the shelves of our grocery stores. But do I question the health of Omega 6 oils based on the writings of one book by one doctor and two co-authors, no…

I took the title for today's blog post directly from Dr. Russel Blaylock's October 2010 issue. Blaylock is a board certified neurosurgeon who recently retired from his neurosurgical duties to devote his full attention to nutritional studies and research. There are a lot of misconceptions out there about fats in the diet. Saturated fats get the blame for high cholesterol, which truth be told, the real culprit for high cholesterol is simple carbohydrates - folks, if it is made with white, processed wheat flour - it is SIMPLE. Refined sugars also contribute to heart disease, diabetes, cancer (indeed sugar is a fuel cancer cells crave to thrive - but I digress...).
Our bodies are actually in need of saturated fats to function properly, whereas Omega 6 fats are the culprits that cause inflammation, propagates cancer, diabetes, stroke... Do we need both Omega 3 and Omega 6? To this I am not certain, and have more research to conduct. Follow this link to an article about the importance of Omega balance. No matter, the truth is, as a society, we are far from experiencing a deficiency in Omega 6 fats in our diet.

Per Blaylock, below is a list of fats that you may wish to store for reference:

Healthy Fats

• Extra-virgin olive oil

• Omega-3 fats (fish oil, DHA and flaxseed oil)

• EPA (eicosapentaenoic acid)

• DHA (docosahexaenoic acid)

• Gamma-linolenic acid (GLA) — borage oil

• Conjugated linolenic acid (CLA)

• Extra-virgin coconut oil

Unhealthy Fats

• Omega-6 oils (corn, safflower, sunflower, peanut, canola and soybean)

• Trans-fatty acids (partially hydrogenated oils)

When I began this post I had cut and paste all sorts of notes from various health sites to study further and share with you. However, I came across an article that really does a wonderful summary of what both Dr. Lee and Dr. Blaylock stated in their publications, and concurs with the other sources I have found.

Rense, the author of what I deem one of the best articles I have read in quite some time, “speaks” with passion on the subject of Omega 3 vs. Omega 6 oils. Rense is a passionate research journalist, which is perhaps why I find his article compelling, as well as being extremely educational and upfront about fats and oils.  I have added his article to my side bar. You owe it to yourself and your family to read it –  if you don’t have time today please earmark it for future reading. Having read Rense's piece – I won’t even bother to share with you the other sources I have found – again, all pointing in the same direction.
To summarize, in our household we use primarily Extra Virgin Olive Oil for everything.  We rarely cook anything with high heat, but for such needs, use either coconut oil, palm kernel oil, or GHEE (clarified butter). We bake with organic BUTTER.  (BTW – if you have a Costco membership please visit the suggestion/how are we doing table near the service desk and make a suggestion that Costco carry coconut oil.)
Again, please refer to this article by http://www.rense.com/general85/grapeseed.htm

Dr. Blaylock has authored three books on nutrition and wellness, including “Excitotoxins: The Taste That Kills,” “Health and Nutrition Secrets That Can Save Your Life,” and his most recent work, “Natural Strategies for The Cancer Patient.” If you would like a PDF copy of his newsletter on "fats" please send me an email or comment with a contact reference.

Another book highly recommended on amazon.com is “Know Your Fats – Understanding Cholesterol”.

 This link to a lab has an interesting report on Omega 6 to 3 ratios if you care to check it out.

I know for fact that I do not get enough Omega 3 in my diet, even though I use olive oil almost exclusively in my food preparations, and supplement with a quality vegan Omega 3. God has provided plenty of Omega 6 sources, such as nuts, seeds, vegetables and even meats. When choosing fats and oils to use in your kitchen, do your heart a favor and select from the list Blaylock provided above.

To your health!

Rita S.