Soy - Is it really a health food?

Touted as a health food for years - we have been misled by those who needed to create a market for soybean crops in the U.S. A wonderful book I recommend is called"Soy Deception", by well known thyroid expert Dr. David Brownstein. When I meet a vegetarian often I can spot those who consume a lot of soy, indicated by the puffiness of the face, particularly around the eyes, as Brownstein explains in his book/video series on thyroid dysfunction. This past summer I attended a vegan potluck with my daughter, and I explained why I avoid soy (spotting three likely soy consumers sitting across from me at the table). Lo and behold, after I explained what I had learned, I learn in return that each was on medication for thyroid issues. Obviously, I was not surprised.

Rather than ask all of you to read Brownstein's book, this link to an article by Dr. Joe Mercola, whom many of you are probably familiar, is a great summary of key points covered in the book. My self-appointed mentor, neurosurgeon Dr. Russell Blaylock, has written extensively on the ill effects of soy. Although many vegan enthusiasts still tout soy as a health food, even organic has its issues.

All soy, even organic, absorbs more glutamates from the ground than any other plant in the plant kingdom - per Blaylock. Glutamates are a form of neurotoxin - that word alone should make one nervous. Neurotoxins, as you may surmise, affect the brain - not only memory loss and function, but as well - behavioral disorders such as ADHD, ADD, bi-polar may experience a change in attitude or concentration after consuming soybean products.

In the June 2004 issue of the Blaylock newsletter, the good doctor reports on Alzheimer prevention, and cautions readers to avoid hydrolyzed soy protein isolates, soy extracts, and soybean oil, the latter of which is in the greatest percentage of processed foods. I truly believe Blaylock is a pioneer in the realm of cause and effect of brain dysfunction.

For vegans who are using protein shakes containing soy isolate, I encourage you to dig deeper, and consider a switch to an easy-to-digest yellow pea/ brown rice based protein powder. I personally use Arbonne Essentials, which not only tastes great, but has the additional benefit of cranberry protein - allowing for a 100% amino acid profile score. You are welcome to contact me for a complete ingredient list. By the way, this product contains NO artificial ingredients or trace heavy metals - as in "zero" ppm.

If you wish to consume soy - it is recommended to limit to 2-3 times weekly, and ONLY fermented soy products (no, this does not include milk). Organic is a critical choice, as explained in Mercola's article regarding U.S. grownGMO soy vs. organic (chart illustration as well). Below are the four soy foods fermented and considered a healthier choice.

• Natto
• Miso
• Tempeh
• Tamari (fermented soy sauce - be careful, you want fermented!)

On the subject of hormones, the estrogenic properties of soy may have a benefit for those suffering from hot flashes, but that is an entirely different subject of which I would be happy to discuss with you privately. A hormone supplement containing soy is much different than consuming main course dishes made with tofu.

In Mercola's article, he is not 100% accurate, from my understanding of estrogen receptors, in regard to soy contributing to cancer. Phytoestrogens (plant estrogens) are not the same as estradiol - the cancer-contributing hormone that our body produces. This is an entirely different subject for discussion.

For the purposes of a clean eating or elimination diets to promote healthy living - soy can be inflammatory, is often allergenic and prohibits nutrient uptake.

May you enjoy good health all the days of your life.

Rita Shimniok, Purely Living Wellness, LLC

Alternative Powerhouses in the Fight Against Cancer

My Arbonne journey led me on a path of wellness for myself, and a deep passion for cancer prevention and education.  I have studied hormone balance (imbalance leads to many types of cancers), insulin production and effects on many diseases, including cancer... and how to reverse symptoms and shut off cancer from a holistic approach for several years. I study this because it is fascinating and important...not because it is necessary for me as an Arbonne consultant.  The two have little in common, other than that my introduction to Arbonne spawned the interest into health and wellness. The products themselves, do not promote cancer growth in the body and my family embraces the philosophy of pure, safe and beneficial.

Inflammation and an acidic body turn cancer on, whereas restoring proper pH and oxygen at a cellular level...turns cancer off.  I could write a book about these two topics alone, but the purpose of this post is to make known TWO CANCER FIGHTING POWERHOUSES that I have learned about through my studies and through personal interaction with people.

The website I recommend for anyone dealing with cancer to review is www.cancertutor.org 

For a brain cancer or tumor...one supplement to consider is Curcumin.  Neurosurgeon Dr. Russell Blaylock has long touted the benefits of curcumin for brain tumors. I personally know a person who saw significant reduction of a hard palate carcinoma tumor in the mouth, in as little as two weeks. An oncologist friend of Blaylocks, as reported in one of his wellenss newsletters, chose to use Curcumin in his wife's treatment for a brain tumor. I do not recall what other treatments this oncologist may have used in addition.

For local people, Green Earth at 6333 University Ave in Middleton, WI carries NOW brand.  I bought my first bottle there, but will tell you I found it for less.  3000 mg (6 a day) is what is recommended for cancer, which means you go through a lot fast. 

There are certain ways to take curcumin to allow the benefits to be more readily absorbed by the body. Blaylock suggests mixing with an Omega 3, and Nikki from Green Earth recommends grinding some black pepper for bio availability.  If swallowing is difficult, blend it into a non-dairy, non-soy smoothie which MUST be low glycemic. I can give tips on the smoothies that I make, or find the recipes in this blog.

Curcumin in high doses also helps with providing natural pain relief.

For advanced stage or aggressive cancer  cessium chloride therapy has a proven track record for many types of cancer, including bone. As I mentioned, I learned about CC from a mom of one of my HS classmates, who had gone through 5 years of traditional treatment at the Mayo, and was sent home. with nothing more to be done..she did not give up. Through a lot of prayer, she learned about cessium chloride and worked with an expert on obtaining and dosing the mineral supplement.  My friend went from stage 4 ovarian with 3 months to live,  to being cancer free in just over 3 months...and 14 yrs later remains so.  It takes at minimum 3 months for cessium to erradicate cancer from the body. Bone cancer can take longer.  You must work with a health care professional and you must obtain CC from a reliable source, of which the experts are well versed. (Remember, there are a lot of people aiming to make money on anything proclaimed as a cancer "cure" - in a matter of life and death...choose reputable and trusted sources by experts.

I have always considered cessium chloride to be the "big gun" in the war against advanced and aggressive cancers. You must work with a cessium chloride expert and a medical doctor must partner in order to monitor with a blood draw every three weeks. The cnacertutor web site provides an organization that helps one find the expert and equipment, and the cessium chloride.

If you have been given very bad news...know that there is still hope!  Those that usually seek cessium experts are those who have gone through the traditional treatments, and have been told their body can no longer handle the chemo and/or radiation.  This makes it more tough for cessium chloride to work quickly, but it can be done.

Lastly, the best, least complicated book I have recently added to my library is "Cancer Free - Your Gide to Gentle, Non Toxic Healing" by Bill Henderson and Carlos M Garcia MD Also recommended by Cancer Tutor website.  This book can help you quickly "cut to the chase" for what is needed upon a diagnosis, to help your body start to heal while you schedule doctor appointments and determine the path of healing that is right for you.

May you experience great health in Spirit, mind and body,

Rita S.

Do You Want to Lose Weight AND Lose Your Mind?

Recent reports on toxins and trace metals in popular, and trusted, protein  powder brands have been mind blowing.  Some not so surprising, but for Beach fans, this report may be shocking. I have long been of the mindset that although expensive, this brand was of very high quality because the company does avoid artificial ingredients and visible ingredients were beneficial.  Purity of a product, however, is not something that can always be seen. Manufacturers are not required to add trace metal PPMs to their labels, yet, these metals do affect our well being, and long term memory.
More surprising is what Dr. Oz lists as "safe" protein powders. Safe by whom? The manufacturers who produce them? Apparently Consumer Labs is  missing the mark, citing proteins with acceptable trace metals but not taking into account other ingredients that contribute to alzheimers, dementia, heart disease and more.
Reviewing the ingredients of the supposed safe powders you will see hormone disrupting ingredients such as soy, inflammatory ingredients such as carrageenan, and GASP!!  artificial sweeteners such as ASPARTAME and SUCRALOSE!!
Really OZ?  I recommend Dr. Oz click his heels together and invite Dr. Russell Blaylock on to his show so that his viewers can be educated not only about immediate benefits of losing weight, but the longstanding benefits of having mental health. As you age certain ingredients build up in our system, which in turn takes a toll on brain heatlh. Avoiding these ingredients is just as important as avoiding trace metals.
Health Ranger Mike Adams is doing a great job of informing consumers about trace metal toxicities in not only protein powders, but processed foods as well, such as Wheaties. Mike recommends a whey protein, but for me personally - I want to ensure I am consuming primarily an alkaline diet to allow my cells to retain oxygen (fuel for life).
After much research I settled on a vegan protein shake for my family that contans NO lead, mercury, tungsten, cadmium or aluminum. Even though it is vegan it provides all BCAAs, scoring 100% on the amino acid profile. Raw organic/non GMO foods are tested for purity before cold processing. The company has been in business for 34 years and the research and development department is cutting edge, using ingredients for years that are just recently making news as being beneficial.
We have been using this protein shake brand for 4 years. It is pure, safe and beneficial for not only myself, but I trust my children's health with this brand, too. Best of all - they love the taste!
We have all become much more healthy - no Rx or OTC in our home any longer. If you would like to learn more about the brand we have come to trust for our dairy and gluten free needs, give me a shout.

To your health,
Rita S.

The Daniel Fast - Is It God's Perfect Eating Plan?

The Daniel Fast is gaining in popularity with Christian believers and fans of Rick Warren.

Currently I am reading/praying/meditating through the Transformation series by Warren, and see that the Daniel Fast is mentioned in week 2. It is being highly recommended as the next small group focus. I am always skeptical of diets - South Beach, Paleo, WW, you name it...and now, the Daniel Plan is brought to my attention.

Three years ago I asked God to direct me in regaining my health, which I did, having lost 80 lbs and maintained, and reversed a number of health concerns. My goal was to restore the Temple of the Spirit, and honor God with my body and choices as a steward of His property. I called it the "Temple Restoration Project", and was successful - becasue God was with me on the journey. It was He who helped me resist temptation. It was He who filled my head with knowledge, helping me to discern fads from long term healthy living choices. It is He who I am able to please, with my own heatlh restored, as I serve others who struggle and sincerely desire to restore their earthly temple for the Indwelling.

 During my journey, which has been continual since 2010, I have read a lot on cancer prevention and foods to avoid, which was just as important as weight loss for me. My husband has also joined me on my health journey. We are  a Rx and OTC free household now, and have been for years - using God's medicines - which is whole food nutrition based on plants. Because of our health we save a lot of money on what we previously may have spent on Rx, OTC, doctor visits - it pays off to shop the perimeter of the grocery store and also compare prices. It may require sacrifice - fewer DVDs purchased or movies. Ask yourself, what is your health priority?

I have NO DOUBT that people will lose weight in their 30 day challenges, or diet plans - because one is making a conscience effort to restrict their diet, caloric intake, thereby losing weight. With or without special supplements, you are going to lose weight.  The BIG question is...will you keep it off? Is the plan you are incorporating a plan that can become a lifestyle ...a habit?

Can you eat Paleo for the rest of your life and live healthily? I question those that incorporate a lot of meat into their daily consumption. Even organic, animal foods are acidic based.  Sure, you will lose weight, have muscle mass...but what is going on in your body on a cellular level? Iron toxicity is real, and builds up in the body...and studies are linking iron toxicity to breast cancer. A primarily meat-eating diet may not manifest until you are in your 60s.  At least Paleons promote organic choices, which is wise.

In reviewing the Daniel Fast....on line recipes, the second one I looked at, contained canola oil, which is a red flag for me. It is not only processed, but genetically modified.  We did not have GMO foods back in the days of Daniel. Whole wheat is listed in a flat bread recipe? Organic? It would be better to list Spelt, a wheat that can be traced back to biblical times - prior to the GMO introduction into our food chain in 1983.

Several foods on the Daniel approved list concern me - in particular soy, whole grains containing gluten, which can cause sensitivities and contribute to health issues and often do not manifest as full blown allergies.
Canola oil, an unhealthy oil (it has been hyped as healthy to create a market for the crop), is listed in a recipe. Canola is an Omega 6 (our ratio of heart healthy O3 to O6 is greatly skewed in this country), it is a heavily genetically modified crop, and the process to make canola oil is far from healthy. Using canola oil does not avoid the chemicals in the food, and avoiding chemicals is a part of the Daniel plan.

We utilize only organic coconut oil and EVOO in our kitchen. If we do use sesame or seed/nut oils they should be freshly ground to avoid free radicals from developing.

Organic fermented soy should be limited to twice weekly as it is naturally high in glutamates, and contributes to thyroid issues and hormonal imbalances. It is also being linked to having an affect on memory as one ages, due to glutamates which build up  as an "excitotoxiin" in the brain, per Dr. Russell Blaylock..

Corn - another major GMO food. Our son is an example of the difference non-GMO can make. We eat pretty clean - and he is 16. Sixteen year old boys eat a lot - so corn chips are gluten free and relatively inexpensive. His acne was prevalent however. I read about the effects of GMO on the skin. We switch to ogranic corn chips and the his skin cleared up dramatically. If teh store runs out of organic (which they do) - the acne worsens.

Canned vegetables are also in Daniel Fast recipes - which may contain aluminum - especially acidic vegetables. I highly recommend buying  canned foods in glass jars whenever possible, tomatoes in particular.

I see that the list is being edited, and I would encourage Daniel Fast writers to look into these concerns and consider altering the approved food list.

For those who need a quality vegan protein powder during the Daniel Fast - I use one that is completely balanced and pure, ie free of trace metals. Because it is cold processed - it is also NOT exposed to the harsh chemicals that protein isolates are usually subjected to in the manufacturing process.  It is gluten, dairy, soy free, AND low glycemic. Quality exists, but it is hard to find. If you click on the orange 5 box" at upper right of my blog it will take you to the site from which we order our vegan protein powder. Feel free to ask questions...a comparison to other proteins (both cost and ingredients is available) and most people choose to shop at discounts. I may consider sending a sample if asked.

There is no doubt in my mind, that the Daniel Fast is a fast of discipline and obedience to the Lord. In that regard - it is a faith based, grounded plan.  Having the Lord join me in my own journey made all the difference in the world between success and failure. Pray earnestly, ask Satan to get behind you when tempted... allow the Spirit to work in you and give you discernment for healthy choices so that you can restore His temple.

All the best to everyone participating in the Daniel Fast - even though I would alter the plan for my personal concerns - any step you make towards incorporating an alkaline based diet will go a long ways to reducing body inflammation and helpiing you become more healthy so you can have the energy to carry out God's purpose in your life.

To your health,
Rita S.

Colon Cancer Prevention: Part 1

A good message is worth repeating.  It has been nearly three years since I originally shared my research on colon cancer prevention. At the time I was pretty nervous about my health. Since that time, I have completely turned my health around. I am no longer nervous, but mindful.  I am aware of what I put in my body, both in my gut and on my skin - as the body is blasted with environmental and estrogenic toxins from many different pathways.

Colon cancer ...not only is it coined “the silent killer”, but according to the American Cancer Society it is the second leading cause of cancer death in the United States. (Moving up from third place in 2007.) For personal reasons, three years ago this was a concern and I began reading quite a bit about this particular cancer, and subsequently made a lifestyle change and incorporated health and wellness products that do not waiver from a pure, safe and beneficial ingredient policy. 

Dr. Robert Russell of Tufts University School of Medicine states that one half the risk of colon cancer is diet related. Changing one’s diet can significantly reduce the risk. I thought I would share some of the steps I have learned one can take to hopefully avoid Colon Cancer. By the time I finished reading from my various sources, this blog post became so long that I feel I must break it up in to two parts. 

So first, some thoughts on causes….
Hormones? In many cases, colon cancer arises from what is known as a polyp, a growth in the colon. I had suspected for some time that colon cancer could be related to hormones. Afterall, if excess estrogen causes cysts in the ovaries, fibroids in the breast, and enlarged prostrate – all forms of excess cell growth, it makes sense to me that excess estrogen also causes the growth of a polyp. In October of 2011 I received affirmation on this theory in reading Dr. Michael Platt's book - The Miracle of Bio-Identical Hormones. Platt concurs and adds colon cancer to the list of cancers in which too much of the estrogen hormone and too little progesterone play a part. I have since increased my Prolief progesterone cream usage upon hearing this to two metered dosages of 20 mg of USP certified transdermal cream per day.

Hormones are worth mentioning, because let’s face it…we don’t want those other forms of cancers either, do we? I am a believer in the benefits of using a bio-identical progesterone cream that counters excess estrogen in the body.

Inflammatory Diet: Dr. Russell Blaylock states, “As with all cancers, chronic inflammation and free radical generation are the ultimate causes. Those with inflammatory bowel conditions, such as ulcerative colitis, Crohn’s disease,and Type 2 Diabetes, the latter of which results in high levels of free radicals in the body, have high association with colon cancer risk.”

Lack of Sunshine? Studies show that those who live in the northeastern portion of the U.S. have higher incidence than those who live in the south. Why is this? Vitamin D3 deficiency. Studies show that vitamin D3 inhibits many types of cancer, including colorectal cancers. How do you get your D3 – spend 15 min. a day out in the sun without sunscreen! Tanning bed users beware…it is not the same thing! 

During the winter everyone in my family utilizes a vegan Vitamn D/B12 oral spray supplement. Our added bonus is a strong immune system and and ability to fight of colds and influenza viruses readily.
Calcium deficiency is another mineral shown to dramatically reduce colon cancer. However, per Dr. Blaylock, don’t replace your water intake with milk (which substantially increases the risk of prostrate cancer, and even heart attacks). The almond milk I drink every morning in my alkaline based, yellow pea, brown rice and cranberry based protein drink contains 45% of the daily recommended allowance for calcium, as compared to 30% for skim milk. Also, a calcium supplement (look for calcium citrate for absorbability) that also contains Vitamin D and Magnesium necessary for the body to utilize the calcium, and offers colon health support. I was in Costco and noted the highly marketable chocolate chew form of a calcium supplement (geared towards women of course, who usually take a calcium supplement when older) and I noticed that the product did not contain magnesium. So yes, it may taste good, but your body would not be able to make use of the calcium without magnesium present. Most Americans also have a magnesium deficiency, which is a greater problem than we realize, and common amongst many with cancers.
I use a Calcium Plus product that contains all of these nutrients, and the ORAC value is 8,000! (Which means the actual absorption of the product is phenomenal!

Okay, so now we know we need some sunshine and should avoid inflammatory foods (sugar, wheat, gluten, and dairy products are especially inflammatory). What?! Give up bread and cheese? How unWisconsin like, right? If cancer is diagnosed - no doubt, I would give up sugar, glutenous grains, and dairy - especially if it can mean life or death. But if you are in prevention mode, as I am, it simply means cutting back. Moderation.  Consume 70% GREEN FOODS and it will go a long way in providing oxygen to your cells. My daily goal is to consmer a greater percentage of alkaline based, or plant food, over acidic based foods - primarily sourced from animals.  By the way, the hormonal imbalance can be associated to eating animal based foods from animals that have been fed hormones for faster growth, anti-biotics, fed pesticide/herbicide laden grains/crops.  Know your food sources, befriend a farmer, learn their farming practices.

We need to eat vegetables rich in calcium, or supplement, and strive to balance our hormones, either with diet or utilizing bio-identical supplementation (which is not the same as HRT by any means! If you have been reading this blog a while you are aware, and if not, check the topic cloud at the upper right to learn more.) 

What else can we do to help thwart the “silent killer”? I will be sharing more thoughts on colon cancer prevention very soon. Remember, I am not a doctor, but a holistic health junkie, watching out for myself and my family, and sharinig what I am learning along my path towards a health-centered journey. Take control of your health and READ scientifically accredited studies, research by those in the medical field, and always question what you read.  Can it be backed up, or it is repeated by other sources, etc.

To your health,
Rita S.

On Switches for Cancer

A couple of weeks ago, as a public service to the community, I presented Cancer Prevention Awareness Night - a free event whose sole purpose is to educate people on making smarter choices for long term health. You see, cancer is a disease as is diabetes, heart disease, auto immune... and all disease have commonalities when it comes to contributing factors.

I thought I would excerpt some of the information presented in my slides, as I have friends and followers across the nation that I know wanted to be be present at my presentation, but obviously could not.

Inflammation is a major player in cancer and all disease, but take a look at all the causes of inflammation! Granted, we cannot completely control our environment and exposures to toxins, BUT there are many choices we can make...of which we have complete control.

Take a look at the list...I will be covering each of these factors as my time permits. I apologize for not posting more frequently, but I do work full time, have my own growing health and wellness business, coach and help many people and read and study in my "spare time" ...so that I can bring you potentially life saving information as a service to fellow human kind.

•Inflammation

–Acidic vs. Alkaline pH

–Vitamin deficiencies

–GI Bacteria –good gut flora vs. bad

–Toxic overload

–Hormone Imbalance

–Oxygen depletion

–Meds/Radiation

–Sleep deprivation

What's important to realize is that genetic predisposition to cancer makes up a very small portion of diagnosed cases – less than 5. Medication (both Rx and OTC) and radiation are also damaging to cellular health, which is why choosing a healthy lifestyle is important to avoid meds as much as possible.
Rx is a leading cause of disease, 3rd leading cause of death in the U.S.
 

EPIC Gluten Free Sugar Cookies

EPIC!  That is how my 10 year old described the gluten free sugar cookies I had made. I shared them with friends, who also gave two thumbs up.  I used an organic raw sugar, which has larger granules than the refined sugar I used to bake with. I wasn't sure if the sugar granules and crunch would appeal - but the feedback was positive, and in fact, people loved the sugar texture.
Because there is sugar in this recipe, this is not a CLEAN EATING or elimination diet friendly, but it is free of inflammatory gluten, dairy and soy. If you need to take a bakery treat to a school function or social event, there will be those who appreciate a gluten free alternative.  Easy to make, I hope you enjoy making and sharing these EPIC sugar cookies with your friends and family.

Gluten Free Almond Sugar Cookies - bakes approx. 24
Cream together:
1 cup of organic butter, softened
1/2 c. almond milk (soy free - we prefer Silk brand)
3 tsp. pure vanilla extract 
2 cups raw, organic sugar
1 tsp. pure almond extract

Lightly blend dry ingredients:

3/4 c. rice flour

3/4 c. almond flour

2/3 c. coconut flour

4 T. potato starch

1 t. baking soda

1 t. baking powder

Add dry ingredients to wet ingredients and mix until batter becomes fluffy.  Drop by rounded teaspoons (medium scoop) onto a baking stone. Bake at 350" for 12-15 min. or until lightly golden. Do not underbake.

It's important not to use extracts with artificial flavoring as it is in actuality an excitotoxin. Imitation foods and flavors, a form of gluatamate, are not good for our bodies on a cellular level, and our body actually has a hard time excreting these foreign-like substances. Instead, they build up in our body and lead to health issues down the line when they begin to overpower the body.

Always bake with organic ingredients wherever possible. For money savings and ease in locating gluten free baking flowers, I have found amazon.com to be a great resource. I do order a flour by the case, which equates to package of four, and should hold us over for some time since I have little time to bake. The original recipe for the above comes from the package of Bob's Red Mill coconut flour bag. Seeing soy milk in the recipe I immediately removed it as soy contributes to estrogen and is typically from GMO soybeans in the U.S., and is naturally high in glutamate, even if it is organic. Using almond milk iinstead, I also added in pure almond extract, cut back on rice flour and used almond flour.  Next time I bake this I may eliminate rice flour all together and see how the cookies turn out, as I would prefer to have as few flours as possible in my currently, varied gluten free pantry.

Enjoy!

I hope you feel great, look great, and live great!

To your health, 
Rita Shimniok

Quest for the BEST Flatbread

 

A few Sundays ago it was cold, blustery and a good day to catch up on care calls and bake in the kitchen. You see, I am on a quest.  I am making it a goal to duplicate, as flavorful as possible, a gluten-free version of the whole grain flat bread I LOVE at Cosi's restaurants. I love Cosi's for their great salads, but quite honestly, I could wrap myself in a large piece of their flatbread and feel like I have died and gone to heaven (ok, that's pretty lame for what the glory of heaven is really going to be like) - but you get my drift.

When I eat gluten free for a month it is the Cosi's bread I crave. So why not come up with a gluten free version that satisfies my desire for savory whole grain goodness?

On the particular wintery Sunday I mention above, I experimented with four different recipes I had found on line. I tweaked them all - perhaps it is a part of my Italian heritage to not follow recipes, or it could just be that I like to see if what I have on hand works. I was satisfied with my efforts - with the help of my daughter we created and baked four different flat breads. Abby would mark up the recipes - writing in my substitutions and additions. My family gathered around and we had a taste testing - all four breads were different.

The first, we decided, would make an excellent pizza crust. Numbers two and three both utilized the dark brown Teff flour, which gives a unique flavor of its own. The fourth bread was my attempt at Cosi duplication - utilizing coconut flour.  I have read reviews on paleo breads, and the coconut flour breads always win out over rice flour bread. The latter of which, in my opinion, bakes up a very bland bread no matter what herbs and spices are added.

I typed all the recipes up, or so I thought, to share on this blog. Alas, looking for them the Word document is gone, vanished from my laptop. I checked the tablet as I was using it to read recipes as I went along - not there either.  It may still show up, but suffice to say, I fear a day's worth of baking experiments/notes when into the black hole of cyber space.

All I could do is move forward and recreate, so that is what I did Thursday after work. I came home to a pot of vegetable soup on the stove, thanks to my husband. I added spices to the soup, and figured they would need some time to blend. Enough time for me to whip up some flat bread, as I had come across a piece of paper with my chicken scratch notes, I believe, for bread number four. Because flat bread does not need to rise, you can have warm flat bread to go with soup or salad in less than 30 minutes if the ingredients are on hand. I set about recreating my bread, and I do believe this latest attempt is better than the original. BEFORE it gets lost, I figured I better hustle and share this recipe with you. I promise, as I recreate the others, I will share those as well. SAVORY is the best way to describe this bread, enhanced with Rosemary, as well as a blend of Italian seasoning (aka more rosemary), garlic, and more. The picture above shows my original day of baking with three of the four breads. (Un)fortunately, we loved this bread so much that we gobbled it up before I could snap a picture. If you give it a try, do let me known what you think.  IF any of my readers are good at picking out spices, herbs, seed flavors from a bread - if you eat at Cosi's and can determine the flavors please drop my a line so I can continue my quest to duplicate a gluten free version.

 

Savory Paleo Flat Bread

Inspired by a recipe from Baboo.com, I have added flax meal, herbs and spice to ADD savoriness to this bread. (Plus, I am always looking to add health benefits to my food to give my body energy.) Rosemary is particularly beneficial in helping one's immunity and to get over colds and flu, and since so many people outside of our household are struggling with this currently - it is the perfect time to find ways to increase your intake of rosemary into your eating plan.

 

Blend dry ingredients:

½ c. almond flour

½ c. coconut flour

½ c. golden flax meal (keep this refrigerated when in storage)

¼ c. arrowroot powder

1 t. baking powder

½ t. dried rosemary

½ t. dried garlic powder

½ t. Italian herb seasoning

½ t. finely milled Celtic sea salt

Lightly whisk wet ingredients, blending into dry:

2 organic free range eggs – lightly beaten

1 t. extra virgin olive oil

½ c. plain almond milk (preference for Silk brand)

 

Preheat oven to 425 degrees.

Stir dry ingredients together in medium mixing bowl. Add wet ingredients slowly, mixing with wooden spoon.  If needed, season baking pan by brushing or rubbing olive or coconut oil on surface. Roll dough onto pan and flatten out into a rectangular shape.  Use either clean hands or if preferred, place parchment paper over dough and roll with a mini rolling pin. Flatten to desired thickness, noting that baking time will increase if left more thick.

Bake for 15-20 min. or until center is not wet and ridges start to brown.  Serve warm with your favorite bowl of soup or salad.

 

Eating gluten free does not equate to never eating bread again.  Find a few recipes you like and obtain a few different flours - your pantry is simply different from the average, gluteneous pantry of most American kitchens.  I will soon be sharing what my new pantry is becoming! 

If your joints ache or you have sinus issues....I really encourage you to go gluten free for a month and feel where that takes you in regards to those symptoms. We have a lifetime ahead of us, and who wants to live it with symptoms that could be alleviated with a 30 day commitment to learning if food sensitivities are the cause? Food for today's thoughts....

 

My goal is to help you feel great, look great and live great!

To your health,

Rita S.

 

Choosing A Protein Shake Meal Replacement

So many choices in protein shakes...but which product is truly the best for weight loss? Well, in that regard...I would venture a guess that most will help one lose weight.  But at what cost?

Like so many foods that line the grocery stores, labels promise "good for lowering cholesterol", "low-fat", "with extra virgin olive oil" (so we are lead to believe it is healthy). Protein shake labels also make plenty of claims.

But what are you really buying? This is why becoming an educated label reader makes a difference for long term health.  

Take for instance, soy based protein powder, with organic obviously being a better choice than not.  Most soybean crops are genetically modified. (I believe I read over 90% are GMO.) With what? Herbicide for one.  Herbicides mimic estrogen in the body when consumed, they are nasty endocrine disruptors. Increased estrogen can lead to cancer. (This is one reason I would rather have dandelions in the yard than ChemLawn sprays.)  We have Monsanto to thank for this, in large part - stand up against this giant poisoning our food supply and let your congressman know that you vote no to GMO.
Even if organic, soy is naturally very high in glutamate and excitotoxins. The processing to create soy protein isolate makes it even more toxic, and it is an unfermented soy product.  Per Dr. Russell Blaylock, unfermented soy should be consumed no more than 2x weekly, preferably with a side dish of sea kelp to counter the excitotoxins with anti-oxidants.

When people use a daily protein or meal replacement shake, or TWO, for meal replacement or for weight loss, and it is soy based- they are adding a LOT of excitoxins, glutamate, and acid-based foods to their regimen.  On the outside one cannot see what that is doing to a body on the inside, but from all I have read - I wouldn't want to go there.

Whey can be a better option - but only if it is made from milk from grass fed cows free of anti-biotics, etc. AND only if it is cold processed, as again, heat and processing changes the molecular structure and we end up with FRANKENfood. Like all dairy products, whey protein isolates fall on the acidic side of the pH scale - key is for balance between acid and alkaline based foods. Even organic origin whey is inflammatory - as are all animal food products. Inflammation contributes to  disease, cancer, and general unwell-ness.

No matter what shake you choose, know your source and trust that raw goods are tested for purity. Protein shakes have made news headlines on more than one occasion due to traces of heavy metals, arsenic, and more. You might be surprised to learn that some of your favorite, popular brands do not pass the testing for purity.  With protein shakes you truly get what you pay for.
  Artificial ingredients can be problematic for your body to excrete. They build up inside.  My chiropractor shared with me that he sees an increase in kidney stones come February as many people, wanting to lose weight, hop on board a well advertised weight watching diet plan that includes their brand of canned shakes.  Don't be fooled by "Sucralose" - another name for toxic Splenda.  I looked up ingredients in a very popular whey based shake advocated by a health and wellness company to learn that it contains sucralose. Also, if Stevia is being used make sure it is raw Stevia and not the RebA processed version. Note to those adding Truvia to your coffee - it is not "healthy".

An interview with neurosurgeon, Dr. Russell Blaylock, discusses the adverse affects of artificial ingredients and effects of hydrolyzed soy proteins, and as Blaylock states, you will never learn the truth about milk in the media. Suffice to say is, that although I am the daughter of a dairy farmer, I will not give my children store bought milk. I encourage you to learn much more about this by checking out the Natural News interview with Blaylock here.

If you are going to jump in on a 24, 28 or 30 day program, and you are going to incorporate shakes as a part of the program - do your own diligence and analyze the product.  As I said, I have no doubt you can lose weight from any one brand. The question I am putting forth is, "while you are losing weight for outward appearances, what is happening on the inside on a cellular level?"  Feeling your best begins from within. If your meals are costing you around a buck, it would actually make me question the ingredients and quality. Good health into your senior years requires thinking not of short term, but instead long term effects, of your food choices.

I find it interesting when people state they cannot afford a $2 meal replacement shake.  Years ago I did the math, thinking the same thing - so I can relate.. until I realized I was actually paying more for my breakfast, which either required I cook it (time must be factored in), or I stop enroute to work and get it. I can tell you a latte alone, or a travel mug of organic coffee, costs more than $2. Of course the meals after breakfast become even more expensive.  Three of the four of us drink a pea/brown rice/cranberry based pure and safe protein meal replacement shake for our breakfast - and it has actually been beneficial for our family budget. Not only do we save, but we are getting nutrients, anti-oxidants, minerals, and all essential amino acids as we start off our day.

I hope this day finds you feeling and living great!

To your health,
Rita S.

Clean Eating Breakfast Muffins

Our 15 yr old decided to go the gluten free route, to see if it would help his sinus issues.  Since gluten in inflammatory and sinus issues are a result of inflammed sinus passageways - many have found relief once they either went gluten-free, dairy-free, or both. Now, I will tell you right tnow that he lasted about 10 days going GF.  On the last day of finals week his ride home from school stopped at Culvr's for lunch, and well, gluten free was toast!
Fifteen year olds don't have the the same drive as an adult may have when learning a certain type of food is what ails them. Of course, many adults would rather deal with the pain and disease than give up bread, cheese or ice cream...as examples. It is tough for sure!
During this teenage effort in going gluten free, he asked for recipes so he could have some tasty alternatives. (Did I mention this boy bakes, cooks, and cleans... and reads his bible every day? Just saying...he has no intentions of getting married. He IS fifteen - plenty of time for that 10 years from now.)  Kyle baked up some delicious muffins from a recipe I downloaded from www.nourishingmeals.com - I tweaked the recipe just a little, to make them a bit more clean in regards to sugars.
We absolutely loved the baked results...so much so that I decided to order a silicone muffin pan as our old, and very little used rusty pan should be retired. For the sake of the environment we don't want to buy paper liners each time Kyle wants to make muffins. The recipe is so simple and quick I suspect, and hope!, he will be baking these often.
For your delight...enjoy this recipe. The texture and flavor of these muffins is best once they have completely cooled. Whole LIfe Nutrition recommends serving with a dollop of honey, but I don't find it necessary.  Since we do not have a large food processor, we found that pulsing the ingredients in our Ninja Professional blender worked well.

Paleo Friendly Almond Banana Muffins
1 cup organic roasted almond butter
4 large organic eggs
2 medium ripe bananas
1/4 cup maple syrup
2 teaspoons vanilla
6 tablespoons coconut flour
3/4 teaspoon baking soda
1/2 teaspoon sea salt

Preheat oven to 350 degrees F. Line a 12-cup muffin pan with paper liners, or use a preseasoned silicone muffin pan.

Place all ingredients into a food processor fitted with the "s" blade and process until smooth. Scoop batter into muffin cups.
Bake for 25 to 30 minutes. Cool on a wire rack. 
Source: www.nourishingmeals.com

Eating healthy does not mean you must live a life of food goodness deprevation. It is about learning to make choices that improve your body's movement and physical well being.  And yes, it may require a few experiments in the kitchen ....as an example, as I finish up this post I am enjoying a piece of almond cake made with almond flour (my very favorite gluten free flour), eggs and raw stevia.  It's good, but not perfected. I will be tweaking and sharing that as well in the future. 

My wish for you is that you feel great, look great and live great!
Rita

Gluten Free Living - If Only Temporary

"Our genes load the gun; lifestyle pulls the trigger." 

How true! Many of us may be pre-disposed to this or that, but that doesn't mean we accept it as a deck of cards dealt to us. It is how we play the game that, in the end, determines who wins - our health or not.
Our 15 year old has been dealing with sinus issues. His allergies have been pretty non existent for the past couple years since we started him on a high quality, pure and artificial free vegan vitamin supplement.  We also made some eating changes, or perhaps better said, a lot. Speaking of lots, type II diabetes could be mine. Both parents, a brother borderline, and I was about there myself. But I made the decision change the game, change my lifestyle and product choices and bring it under control. No smoking gun here!
In the fall a doctor informed our son his nasal cavity is inflamed (as his mother said) and that allergies/pollen were particularly bad because of the drought. Well, now it is winter, so what's the excuse. Not pollen!  I had mentioned two things that are likely inflaming his passageways, that being dairy and gluten. Indeed, as soon as our son finishes a bowl of ice cream he notices his sinuses worsen. Not surprising, but not bothersome enough for him to give it up.
But now it's a couple months later and he is getting tired of sinus issues. Some people eating clean have said that their sinuses cleared up while on the 30 day detox program. I don't expect a 15 yr old boy to give up the top 7 allergen foods at once, but he did decide to give up gluten this past weekend. Thus more time that I have  spent in the kitchen experimenting with gluten free baked foods.
One food we had given up some time back is oatmeal. It's one of those foods that we, as a general public, have been made to believe is a healthy choice. Most oatmeal, unless specified, contains gluten. Also, most oatmeals are heavily refined and processed. Per Dr. Russell Blaylock one of the greatest deceptions in "healthy eating" is the consumption of Quaker Oatmeal - after all, it is endorsed by the American Heart Association so it must be good, right? If you can cook it in 5 minutes - leave it at the store. Processed and refined foods contribute to high cholesterol. That's the bottom line -although it may be a better choice than "heart healthy" Cheerios. If you want to eat oatmeal for breakfast, buy organic, gluten-free rolled oats and DON'T cook it in the microwave.  
Recently I thought about all the money we save as a family when we don't buy the processed cereals, which are expensive! Eating healthy costs much less.
Likely worthy of its very own post - microwaving foods. Microwaves change the molecular structure of foods and we are basically consuming "franken-foods" when nuked.  I am actually surprised when someone buys organic and then they microwave their food. Seems like  it is equivalent to throwing away money, in my opinion.  At work I have no other choice, which is why I prefer salads. But I did take leftover turkey chili the other day and it is not something I can eat cold. I cringe when I have to nuke my lunch, and of course stand back or leave the room so I am not exposed to the leaking emissions.
Back to gluten free...I know when I am eating a GF lifestyle my joints no longer ache or make noise. Gluten is very very inflammatory. I can't help but wonder if we could avoid all the hip and knee surgeries in this country if we simply became a gluten free nation. (gasp!!)
It will be interesting to see if this testing of the gluten free waters will help alleviate Kyle's sinus problems, which by the way, does run in my family. He is predisposed...poor young man. He had increased his bread intake considerably, hence pulling the trigger, since I had gone gluten free on January 2. He figured he had to eat my share of whole grain goodness.  Subsequently, the sinuses worsened. I will be sure to share if this gluten free living choice helps him or not.
Fortunately for my family, we use skin care and hygiene products that are made with zero gluten...not even a trace. I wonder how many Celiacs realize, or don't, that many lotions, hair care products, and more contain wheat glutens....
In the meantime, keep on checking back for more gluten-free recipe ideas. And I would love to give credit to that quote starting this post today...but unfortunately I don't recall the author. It wasn't me, although I find it very inspiring in helping me make healthy choices.

May you feel great, look great and live great!
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.

Clean Cowboy Caviar & Gluten Reaction

We just returned from our annual family reunion. It is January 5 and day 4 of our 30 Day Clean/Healthy eating challenge.  Typically the reunion has always been held January 1, which would have worked very well for us. However, a vote moved it to the first Saturday in January. I would like to go back to January 1 as I know that come January 2 we will probably be ringing in the new year with healthy eating to detox from not so good choices for the holiday season.

Fortunately my two sisters are detoxing with my husband and I, so we had a couple of healthy choices from which to choose, although it was hard to resist the holiday fudge, cookies, cakes and pies. My husband asked if he could skip this day, and I said "what? no way!" Gosh, am I a touch team coach or what? Sorry, honey.

I had taken my Asian slaw (recipe found in this blog), one sister brought turkey/quinoa chili, and another brought baked beans - of which I hope were detox friendly, I should have asked what was in it! We did well, and held fast to our cleanse.

On the way to our reunion I was inspired by another member on my team. It is day 4 and she has lost 5 lbs. and  her pants are already loose.  She has been eliminating all the allergenic foods, and was doing very well until last night...when they went to a fish fry. (It is Wisconsin on a Friday night for many.)  The fish was lightly breaded, and she thought a little wouldn't hurt, right?  So she at it.

This morning she awoke with swollen fingers, ankles that could barely bend, and stomach bloating. Have you figured it out? She was having a gluten reaction. Her body became immediately inflamed - gluten is not her friend and as a sufferer of fibromyalgia, it is one ingredient I have repeatedly urged her to give up for good. She had been feeling great for several days, but not this day as she awoke to pain. 

Her reaction to gluten has reaffirmed her resolve to folllow the 30 Day Arbonne Healthy Living plan for the entire 30 days. She also has a wedding coming up this year - and she is looking forward to looking great and feeling great as the mother of the bride.

As we noticed the limited foods on the buffet table, I was inspired by my friend's pretty immediate results, and decided to come home and make a detox friendly salad often served as a party dip or appetizer. I had all the ingredients from last weekend.  A tip on keeping your fresh herbs, such as cilantro, fresh - place them in your refrigerator in a glass with water.  I pulled my week old cilantro from the refrigerator and it was perfectly fresh - love this!

CLEAN COWBOY CAVIAR
(Use organic/fresh ingredients when available.)
Ingredients
2 (14.5 ounce) cans organic black beans, rinsed and drained
1 cup organic white corn (can be frozen, thawed)
4 Roma tomatoes, seeds removed and diced
1 bunch green onions, greens only (use scissors to snip 1/8-1/4" pieces

1/2 bunch cilantro, chopped finely

1 red sweet bell pepper

1 lime, juiced
Chipotle Seasoning by Pampered Chef

2 ripe, but firm avocados, diced (add just before serving)

1 cup detox friendly Italian homemade seasoning

Detox Friendly Italian Dressing

1/4 cup organic Extra Virgin Olive Oil

1/2 cup Bragg's Apple Cider Vinegar

3 minced garlic cloves

1 tsp. Hermamare seasoning

1/4 tsp. celery seed

Pepper to taste

Instructions:
Rinse and drain the black beans, and corn if needed. Add to a large bowl. Dice the tomatoes, pepper, making sure the seeds and insides are removed. You want to do this to make sure that there isn’t too much liquid. Add the diced tomatoes and cilantro to the bowl. Slice the green onions finely (or use purple onion as a substitute) and add to the bowl. Tip: use a scissors.

Sprinkle generously with Chipotle seasoning to taste for a little zip, or use a diced jalapeno pepper if desired.

Add the Italian dressing and stir to coat all the ingredients. Add pepper to taste. (Herbamare seasoning contains sea salt.) Chill in the refrigerator until cold and flavors have marinated together. This is best served the same day as prepared. 

Before serving....dice the avocados and squeeze a little of the lime juice over the avocados so they don’t brown as quickly. Squeeze the rest of the lime juice into the bowl. 

Serve with homemade sweet potato chips or organic, GMO free corn chips, such as Xochitl brand.

This gluten free salad or appetizer is certain to become a favorite. It is great as a side salad along with grilled chicken breast and brown rice, or on top a bed of greens with diced, grilled chicken - very filling and satisfying - a delight for the tastebuds!

To your health!

Rita S.