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.

Junk Food Addictions- Frankenfood is No Accident

Hello to my readers. I challenge you to grab a bag of your favorite junk food: potato chips, Doritos, Cheetos, whatever it may be ...and start reading the article that appeared in the New York Times today. It's lengthy, so I will keep this short.  My gut instinct tells me that you would not be able to continue eating your guilty pleasure as you read from start to finish - for the sake of your family's health, please check out:
The Extraordinary Science of Addictive Junk Food

Excerpted: A quote from a Yale University professor of psychology and public health, Kelly Brownell, who was an especially vocal proponent of the view that the processed-food industry should be seen as a public health menace: “As a culture, we’ve become upset by the tobacco companies advertising to children, but we sit idly by while the food companies do the very same thing. And we could make a claim that the toll taken on the public health by a poor diet rivals that taken by tobacco.”

I've been blogging as a health and wellness advocate, and hopefully an educator on the importance of learning to read labels, understanding ingredients and what they mean for your health, for nearly three years now. Today I heard a message about serving the community, and it is my hope that those of you who pop over to this blog regularly, now and then, or by a random google search, find the information helpful and beneficial for your own well being.
It is my prayer that my combined love of writing and health and wellness is a service to you - reaching beyond a community, but perhaps even reaching globally and benefiting people I will never have the privelage to meet.

To your health!
Rita S.

30 day Healthy Living Challenge Biggest Loser

I am so very proud of my AB 30 Day Healthy Living Challenge team!
Team TnT lost a total of 76 INCHES in the month of January - with 12 people it averages to 6.333"/person. Thats\'s the AB Advantage!
Three people really carried the team - and were close in numbers, with the BIGGEST LOSER, my sister Diane, losing a total of 12" and 20 lbs., 2nd place was Sheila, having lost 11 inches, and third place, and so close, was Kelly with a loss of 10.5 inches. KUDOS to these amazing ladies!!
I am proud to introduce my sister, Diane, of Menomonee Falls, Wisconsin. Diane held true to the 30 day Healthy Living Challenge plan.  Although she had plenty of opportunities, she held fast and true to the plan and although she WAS not tempted by elimination  foods on the list to "avoid" - she did not give in and chose instead to be transformed!
Because Diane was so successful I asked her to share what her protocol had been through the challenge, which began January 2 and ended January 31. Diane writes:

I used the Arbonne protein shake and fiber booster every morning for breakfast. I had a strawberry or blueberry vanilla Arbonne protein shake. (which means she added berries to her vanilla shake.)
For lunch I had a salad and protein .... usually leftover chicken, hardboiled egg, turkeyburger (no bun etc). Except those few days I ran out of greens when I just took leftover dinner. My salad usually had sunflower seeds and homemad raspberry vinegrette dressing.(the vinegar used was Bragg's organic apple cider vinegar.)

For dinner, I had more variety.
I only had red meat twice... roast beef 1 night and beef hamburger another night.
I had things like turkey chili, chicken and a vegetable - like broccoli or cauliflower, chicken brown rice soup (Recipe from the official 30 Day plan - although I ran out of broth so it turned into more of a goulash, but quite yummy). My favorite dish was brown rice pasta with turkey burger and marinara sauce.
In addition to cutting out gluten, dairy etc, I cut way down on the carbs.  Sometimes at dinner I just had protein and vegetable... other times I had brown rice pasta or brown rice.
As far as exercise, I started up again, but nothing really regular until halfway through the month as it is so hard to always find the time after work, and I really hate exercising first thing in the morning.  So halfway through the month, I came up with the idea of doing my 10 min. ab routine every morning before work (haven't missed a day of it yet) and since it only involves laying on a mat, I don't mind doing it in the morning.  Then my husband and I tried to work out after work together, but it wasn't every day.  Sometimes it was Tony Horton's 10 minute workout (believe it or not, it still makes you pretty tired).  Sometimes it was the easy 24 min. workout we have, I rarely got the 47 min workout in at all.  I still need to improve here.

I also used Prolief (days 12-26) this month... most days twice a day, but sometimes I forgot and it was 1 x a day. And I used the 7 day body cleanse wks 2, 3, and 4 couple days each week. I believe that was about it.

Diane said her family is definitely making some permanent changes to their eating plans, which is really the purpose of the 30 day plan to begin with - it is about making life changes. She and her family  had discussions about greens so they would get the kind everyone was willing to eat (aka mixed greens were chosen over spinach), less gluten and carbs in their future, etc.
I will note that in addition to her eating plan Diane incorporated Prolief - a natural bio-identical progesterone cream into her weight loss plan.  Progesterone is a hormone that counters the effects of estrogen, and many women are estrogen dominant in relation to progesterone once they pass the age of 35.   Because progesterone is both anabolic and thermogenic, it converts fat to energy; and I personally give Prolief much credit towards my own 85 lb. weight loss a couple of years ago.  For the 30 day challenge I did not follow the plan to a T, gave in to temptation, and only managed to bring my overall weight loss to 90.  I was hoping to hit 100 - but I still have not figured out how to find time for exercise in my life of two jobs.

I am so proud of all TnT team members. Keep on blasting away at those pounds TnT - transformation not temptation!!
I hope you feel great, look great and live great - and if not, let me help you transform!

To your health, 
Rita

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.

Color Your Plate!! Forget the FDA Food Plate...

It's summertime! With farmer's markets, home gardens and roadside produce stands there is no better time to start incorporating a healthy eating plan. When the FDA released it's newer, modern food plate in 2011 I was actually shocked by the proportions shown on the plate. This is NOT how we teach our own children to eat.

The FDA plate contains, in a nutshell, too many grains. Most households will throw a slice of bread or pasta in that "section" of the plate thinking it is all good for their children and themselves. When in fact, the "grain" being incorporated into the typical American diet is, in all liklihood, sourced from processed refined flours vs. whole grain products that are comprised of 4-5 ingredients. What this means in easy to understand terms - is that these types of grains are classified as SIMPLE CARBS. Now, don't get me wrong - we need carbohydrates for our bodies to function - but we need COMPLEX carbs.

What's wrong with simple carbs, products made from processed and refined flours, hydrogenated oils, etc. you ask? Basically, these foods are major contributors to Type II Diabetes, high cholesterol, hardening of the arties and blockage, heart disease and more.  (Dr. Russel Blaylock, Blaylock Wellness Report Newsletters) Because simple carbs are processed the same as table sugar in our bodies (Dr. John Lee "What Your Doctor May Not Tell You About Breast Cancer") it promotes and fuels cancer cell growth. There are  many reasons to reduce simple carbs in one's overall diet. Another one is its contributory factors to auto immune diseases, gluten in particular. Once a family staple in our household, I would guess we have not served pasta in our home for at least 18 months. Once fooled by the "whole grain" varieties, label reading helped me realize that those, as well, are made with processed, refined flours.

That's not to say we go completely without.  Sundays are set aside as a day to enjoy a bakery item - such as a muffin or pastry, made with refined flour, sugar and omega-6 oils (I am reading a lot right now on Omega 6 and Omega 3 oils and surely will share more about that in a future post.) Eating clean 90% of the time allows us to deviate and maintain our weight losses, and continue to keep us free of Rx and OTC drugs.

There is a lot more I could go into regarding the FDA's attempt at create a balanced food plate diagram. Even though it is posted in our children's classrooms, we let our kids know that it does not mean it is accurate in portraying a healthy eating lifestyle.

There is no better time than the summer season to cover 1/2 to 2/3 of your plate in non-starchy vegetables, which contain good carbs. Greens and vegetables are GOOD FUEL for your body and give it the energy it needs. These foods are alkaline based, and when consumed in a ratio that is greater than acidic foods (such as dairy and meat food groups) it will help you lead a life in which you will feel better, look better, enjoy increased clarity of mind and energy.

Below is a sample of a Heatlhy Living Dinner Plate I created after listening to Dr. Molly Geil give a talk on a 30 Day Detoxification/Feeling Fit program. I created this mostly to post on our refrigerator to keep us accountable for food serving proportions, along with ideas for each section in order to assist my husband who is home first weekdays, and typically puts our dinner together. There is an entire booklet available for anyone who does wish to detox or eliminate foods they may be allergic or sensitive to in order to determine what is causing their aches, low energy, weight gain, etc.  The page goes into a detox plan a bit as well, but primarily - the idea was to provide a healthy living food diagram. Our family has incorporated much of the information in this booklet into our day to day living, and the page below simply makes a great "cheat sheet".

Currently, if your plate is all protein, then by all means - start with the FDA plate to steer you in the right direction. However, if you experience any of the simple carb related ailments then I would encourage you to shift gears and color your plate - there is no better time to start than when fresh produce is readily available!

To your health,

Rita S.

Should I Try Miracle Whey?

Ideally, we would eat a whole, raw food diet for each and every meal. Whole food nutrition is always best, but for a busy lifestyle, it is not always practical. For my family, protein shakes are the “easy button” that allows us to make a fast, healthy choice in our rushed mornings.

Today, I decided to compare my morning Essential vegan protein shake made with pea/brown rice/cranberry protein to whey based Miracle Whey. Should I consider switching brands? Afterall, both contain 100% of the essential amino acids, and Dr. Mercola, whom I respect, is an advocate for Miracle Whey.

I listened to his video, and definitely agree with him that whey protein isolates have detrimental, long term effects – the processing of these proteins, done with acids, makes them “putrid” as described by Mercola. It is a very acidic product. His product, like the brand I use, is cold processed, and maintains the integrity of the original whole food sources.

An obvious difference between the two is the type of proteins, one being lactose based and the other vegan. People have told me they have a bloated feeling with whey protein, including a top brand called Dream protein.  For many, dairy and lactose based products are difficult to digest.

Personally – my husband and I both find our joints are less noisy when we avoid dairy. Many people do not realize that having a food allergy and food sensitivity are different, yet both affect the body.  An allergy, as you might expect, causes one to have a very apparent adverse reaction. A food sensitivity, on the other hand, may cause minor symptoms that a person may not even realize, or attribute, to a type of food. That is, unless they eliminate the food for several weeks, ideally a month, and note the improvement and recurrence as soon as the food is reintroduced to the diet.

For my husband and myself – our joints, the ol’ knees in particular, become much more noisy when we consume dairy. Dairy products, in general, are inflammatory.  Since eliminating dairy milk from my meals I no longer have acid reflux, which was pretty bad during the night.

As I understand it, Miracle Whey is made from whey derived from grass-fed cows, and I believe this then would be anti-inflammatory as the whey contains CLA, which is a healthy fat. Therefore, I cannot choose between the two based on inflammatory properties, as I believe both protein powders have anti-inflammatory properties. I'm not a scientist, so don't quote me on that...

Regarding purity, both are free of trace metals and other harmful ingredients. Trace metals, which build up in the body and contribute to a toxic inner-body environment, are found in many brands found in chain nutrition stores, and off your grocery or drug store shelves.

On a pH scale I would believe Miracle Whey to be further down the acidic side of the scale than a vegan protein – I would actually have to obtain a Miracle Whey sample and test it with one of my pH strips to compare. Because my eating lifestyle is cancer preventative focused – my goal is to eat as much on the alkaline side as possible in hopes of achieving a neutral body pH. This is speculation on my part, so I may actually have to spend some money on obtaining Miracle Whey in order to place a pH strip in it.

I printed out the Miracle Whey ingredient label and compared side by side. Caloric intake per serving is the same at 160. Calories from fat – again, both match at 30, however, here the difference is the vegan shake does not contain any saturated fat or cholesterol.

Miracle Whey delivers 32 grams of  protein and 0 fiber, whereas essential protein delivers 20 grams of protein, but does offer a smidgen of soluable fiber at 1 gram.  On this note I will say that Mercola recommends Miracle Whey as a post-workout recovery shake, and not necessarily a meal replacement; whereas the product I use is a meal replacement, and satiates for longer periods when I add a scoop of soluable fiber that is both tasteless and non-grainy.

The real skinny on the comparison takes place when I compare vitamins, minerals and anti-oxidants. Truly, there is no comparison in this regard. With Miracle Whey one gets calcium, of course, some iron, and potassium. That’s it.

With my current brand I get a broad spectrum of 20 essential vitamins and minerals, including A, complex B, calcium, and magnesium, the latter of which is deficient in every cancer patient. My shake contains no iron, which I prefer, as Americans consume too much iron and iron toxicity is being linked to cancer, and is a hot topic on the cancer prevention front currently.

What really sets my morning protein shake apart, however, are the anti-oxidants, and for me – trying to live a cancer preventative lifestyle – anti-oxidants are critical in renewing health on a cellular level. A few of the anti-oxidants I consume every morning in my shake include CoQ10, selenium, and has added benefits of alfalfa, kelp and ginseng root powder.  (All non GMO, of course.)

In summary, although I am curious about Miracle Whey, I am already experiencing great benefits with my vegan pea/brown rice/cranberry based protein powder.  My doctor is very pleased with my “age reduction” that goes hand in hand with my 85 lb. weight reduction. My shakes taste great, and I have already tasted a premium whey protein side by side before that was just awful, and cost $30 more per container for the same amount of servings. I cannot imagine Miracle Whey is really going to taste any better than the other whey product, and certainly not as good as the one I am using.

Perhaps I should follow my dad’s advice from my childhood, “if it ain’t broke, don’t fix it.”

To your health,
Rita S.

Food Pyramids - Go Green!

People want to know, "what did you do to lose weight and keep it off?"  Quite simply, I made a LIFESTYLE CHANGE.  Diet is not in my vocabulary.  I did not eliminate all carbs, nor did I pump up, and plump out, on enormous amounts of meat.  I did not become a vegetarian, nor did I head to the south beach.
COMMON SENSE.  That's really it, in a nut shell. (Nuts are GOOD FATS, by the way!)  I did not read a diet book, join a club, or a program in which I had to weigh in weekly or pay a fee to have someone tell me what I should and should not eat. I DID NOT count calories, and the health newsletters I read would totally agree with that.   We need calories - but there are good calories, bad calories.  Our bodies NEED FUEL - good energy.    Green food is fuel for your body, consume lots of brown food, sugars, simple carbs and you may as well be pouring battery acid in. Okay, maybe that's an extreme analogy - but acidic food is TOXIC food and promotes ill health and disease.
Check out the Healthy Living Cheat Sheet below. If you need a jump start to healthier living this guide has helped 100s of people.  Most of us have addictions, and we don't even know it. We are addicted to sugar - no less a drug in our body than perhaps a weed. Caffeine, akin to alcohol. Simple carbs - another word for "joint pain".  Artificial sweeteners - have you seen the commercial of the egg frying on hot pavement "this is your brain on drugs?" - well, don't be fooled by your diet sodas - it is pretty much an equivalent to frying your brain cells!
You may think this a little harsh, but the truth can be just that.  I am not saying you need to curb all your addictions at once...I backed off more slowly, 50%, then 75% and now I would say I eat alkaline about 85-90% of the time. I did not do a 30 Day Detox until I had already lost 62 lbs, and at the end of those thirty days I had lost 16 more!
For some - a jump start - cold turkey on all the allergenic foods in Step 1 are the only way to go. Those with serious addictions will likely experience headaches by day three. BUT if you stick with it, by the end of the first week you are going to feel SO MUCH BETTER!
If you can eat clean and green you may not need to incorporate a vegan (pea. brown rice, cranberry) protein shake - whch is pH correct for your body, into your lifestyle. For myself, I needed a convenience button and the Essentials shake fit my needs, not to mention I made up some pretty delicious concoctions! Dessert for breakfast-  I like that very much! (LOL)



I did not create the plate diagram above, but I do want to clarify the protein section. This does not mean an 8 oz steak every day, taking up 1/4 of your plate is acceptable! Dr. Russel Blaylock stated, in one of his newsletters, that  12 oz of red meat is all we need in ONE WEEK! Research is showing that iron toxicity is prevalent in almost all forms of cancer. And if you are not eating grass fed, organic beef....well then, forget it if you think you are eating healthy. Paleo people - be warned that excessive amount of MEAT is acidic and cancer cells thrive on an acidic state of being. There are plenty of low carbers out there who also think they can eat meat to their hearts desire and not have ill effects. Yes, you may lose weight initially, and perhaps permanently if it keeps you off the sugars and simple carbs, but people who eat healthy get cancer, too. I would almost be inclined to say that vegetarians perhaps have it down right, regarding healthy eating. But unbeknownst to many of them - SOY is not a HEALTH FOOD.  Not by the time it goes through American processing (which makes the end product acidic). GMO is an entire issue with soy, and even organic soy absorbs more trace metals from the ground than any other plant in the plant kingdom.

More than 50%, I would even suggest to make 75% of your plate GREEN. Healthy nut choices can be included in that. Drizzle extra virgin olive oil on your salad. Cut up half a lean chicken breast to go with your salad, and add some fresh fruit to your salad to brighten the flavors. It is amazing how vibrant and delicious a salad becomes when you add a variety of toppings to your dark green GREENS (iceburg lettuce is NOT a health food - avoid it as it equals empty calories).

And for the record, unless I am detoxing I treat myself...if you have behaved all week long, made healthy choices and stuck with it - by all means go out and treat yourself to a mocha, a scoop of ice cream, or a couple pieces of dark chocolate.  Depraved people have been known to eat an entire quart of ice cream or bag of chips in one sitting - don't do this to yourself.  Rewards - it's all about feeling better, having  more energy, and going GREEN!

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.

Homemade Ranch Dressing

This post is for my sister, who has asked several times for my homemade ranch dressing recipe. I guess I kept intending to post it here on my blog, and I have simply not gotten here. I am going to do this from memory as I have no idea where my scratch pad is from when I originally concocted a formula, to which our daughter replied, "tastes just like its from the bottle mom!"
I use plain, unsweetened probiotic yogurt in this recipe - organic if you can find it, would be the healthiest choice. Look to ensure your yogurt has live cultures, and is not sweetened with lots of "ose" words and artificial sweeteners. An unsweetened, plain yogurt will taste, in comparison to sour cream. (In fact, we use it in place of sour cream on our tacos, etc.)

It  is pretty quick and simple - as our daughter is the only one who uses ranch dressing (the rest are vinegrette people) I make small batches. She likes to dip carrots, celery, etc. for snacking. It is also mayonaise free as it is difficult to find a store bought mayo that I would consider "clean" to eat.
1/2 Cup Plain Yogurt
1 tsp. Garlic Powder
1 T. lemon juice or balsamic vinegar (to taste)
1 t. Extra Virgin Olive Oil
1/4 tsp. Sea Salt (Himilayan preferred)
1/4 tsp. ground Celery Seed
1/2 tsp. organic raw Stevia, or organic honey
1/4 tsp. freshly ground Pepper
1/4 t. turmeric (optional)
1/2 tsp. dried Parsley
1/2 t. dried chives
1/8 t. white pepper
1/8 cup of bGH FREE skim milk (rice or coconut milk are good, non dairy choices)
Combine all ingredients well with a small wire whisk or in a blender. Add milk to thin to desired consistency. Taste, and adjust seasonings as desired. Refrigerate.
So for all you ranch dressing lovers - I hope this helps and you like it. The turmeric will make this dressing more flavorful and healthful, but if the yellow tint in your dressing will turn of those you would like to eat it from doing so, skip it. Adjust herbs and spices 'til you get the marriage of flavors desired.

To your health, thanks for the reminders Diane!
Rita S.

Irony of Endorsements

Marketing is everything. Here in the U.S. - we have put our trust into American icons, such as the American Heart Association and American Diabetes Association - believing that our best interest is truly "at heart".
Yet both Dr. Russel Blaylock and Dr. Chris Kressler, and others, divulge in their publications the irony that both organizations put their seal of approval on food products that contribute to both heart disease and diabetes. Have we as Americans bought into this? You bet we do!
For years I thought eating Cheerios was a smart choice - because the heart association said it helps lower cholesterol? Really?  Refined processed flours, simple carbs - contribute more to high cholesterol numbers than a fat, juicy steak!
It boils down to glucose and insulin - simple carbs are treated like table sugar in our body (I learned this from Dr. John Lee in hish book, "What your doctor may not tell you about breast cancer".) To learn more about insulin resistance visit http://insulinresistanceguide.com
I won't get too technical here, but we all know what too much sugar does to our body, right? Well, if simple carbs from refined, processed flours are treated just as table sugar ....big revelation, don't you think? Well, it was for me and this realization is what made me turn my lifestyle around.
The number one food toxin, per Dr Kressler, is cereal grains - especially that made with refined flours. Which is pretty much ALL! In minute amounts its not going to cause sickness and disease, but we as a population eat a greater percentage of cereal grains than all other foods. Kresser titles "Cereal grains - the unhealthiest "health food" on the planet". Wheat, corn, rice, barley, sorghum, oats, eye and millet have become staples in our diet. They have also become, as he puts it, "poster children" of the low fat, high carbohydrate diet promoted by organizations like the American Heart Association and American Diabetes Association. Grains with gluten are the worst as it damages the intestine and makes it leaky - per Kressler. Blaylock concurs in his newsletters as well.
Leaky guts cause things to enter the bloodstream that should not, to put it simply, including undigested gluten proteins. This causes an immune system response that can lead to auto immune disease, allergies and more.
Interesting, don't you think? This certainly helps explain why so many adults develop allergies, Celiac's disease and more. Researchers now believe that one of the major predisposing factors for conditions like obesity, diabetes and even heart disease.
Does this mean give up grains forever? No, not necessarily - I guess that depends on your health and symptoms. For myself, my health turned around when I gave up cereal grains (other than organic quinoa and brown rice) 50%, then 75%, working up to 90% - not missing the breads and such much at all. I have "indulgent days" - such as Friday morning with my daughter at the local coffeehouse and I enjoy a  bakery treat, or maybe a pastry with my family on Sunday after worship.
The real message today - don't believe everything you see on labels at the grocery store. The job of the manufactuer is to MAKE YOU WANT to buy it. What about trusting the AHA and ADA? Food for thought...if we did not eat the same foods they promote, we might put them out of business. The head haunch of the American Cancer Society makes multiple millions a year, no doubt the counterparts in these other organizations do as well.
The bottom line is money, the bottom line is not conceren for our well being, although we trust these endorsements because marketing is such a driving force in our world.
All that I continue to learn certainly has made me take a good look at my charitable giving these past two years. The veil has been lifted and the curtain torn in two, as far as I am concerned.

To your health,
Rita S.

Think Outside the Box

Are you thinking outside the box in 2012? Now, that can refer to a lot of things, but I think my readers will know where I am going with this. "Outside the box" meaning - boxed foods. No boxed rice, no boxed pasta, no boxed crackers, etc., etc., etc. I feel too often we think we HAVE to HAVE starchy potatoes, starchy and refined WHITE rice (brown whole grain is different), or gluten compounded pasta in every meal. I know this has been the train of thought for my family for a long, long time.

This is one of our "VITALITY 2012" goals that my husban and I discussed - to think outside the box. To realize that dinner does not need to revolve around potatoes, rice or pasta. Or any grain as far as that goes. Look at the revolution going on in our pan above...notice that it contains 90% vegetables and about 10% chicken. The green is fresh asparagus, we have orange bell pepper (so pretty!!), button mushrooms, chopped onion, minced fresh garlic (NOT powder), and bite sized pieces of chicken that were sauteed in EVOO with turmeric, garlic and onion. The turmeric is what gives the chicken a yellow cast and wonderful flavor, as well, it was left from Friday evenings meal of chicken vegetable soup, and also left from Saturday evenings meal of spinach salad with chicken. There is not much chicken left by the third meal (originally started with one package of 4 boneless chicken breast - from which three meals came for four people! Tonights meal was made lickety-split, in less than 30 minutes!

Last night I realized I have not scrapbooked one bit of my journey as a health and wellness consultant with the company I work for eves and weekends. My goodness - I need to do that as I am a changed person, and the entire ride thus far has been an amazing journey... not only to wellness and weight-loss, but self-growth, self-education, and someday I will be driving a white Mercedes! What a shame it would be not to have any record of my journey.

On Friday I received an e-mail from Stian, the founder's son, about a product proposal I had mailed along with my before and after photos. Anyone could have e-mailed me, but the fact that he took the time really speaks for the type of company I am working for, and one day hope to be solely working for. It was then that I realized I need to print that letter and put it in an album. One day, if they make my suggested product, I can say, "that was my idea and it could change the world!"

So today I actually spent most of my afternoon at the Scrapbook Superstore, saying hello to my friends Jo and Kate, and had a chance to visit with my former employer/store owner as well. Jo did not know who I was when she first saw me. I get a lot of that...and of course, I love it! (LOL)

I did not have a watch on, and became totally absorbed in stocking up on some things before I could no longer buy scrapbooking supplies locally. I realize I still love, love BoBunny best! I had left my watch at home, and my phone charging in the car. Not only had I spent 2 hrs. more in the store than planned, I had missed taking my daughter to girl scouts. My husband had tried to reach me, but could not. Ooops!

Ah well...I am set to preserve the memories of the journey I am on. My daughter forgave me.

Today I am celebrating a pretty successful weight loss for my first week of the new year. Even though I did not officially start the 30 Days to Feeling Fit Detox program until January 3, or should I say the 4th without cheating, I managed to lose 6.9 lbs. Today is January 8 mind you, woo hoo! After worship this morning I totally rewarded myself with a mocha latte made with almond milk at my favorite coffeehouse. No, caffeine and sugar are not allowed to detox, but I am not an "addicted to caffeine" person as I have been a water drinker see my teenage son was a wee one. My liver will forgive me and after passing up two of my three favorite flavors of Culver's frozen custard in the past 64 hours - I deserved a reward! (LOL)

Back to thinking outside the box....keep your crisper drawer in the frig stocked with colorful vegetables. Cook up a whole lot of chicken breasts at once - yesterday I put organic stock, onions, garlic and spices in the crock pot and cooked up 2 large packages of chicken breasts. Cutting them into bite sized pieces, some will be frozen and some will be available to go on our lunch salads, more dinner meals - making preparation pretty darn quick. When I got out of the scrapbook store I called home, asked my husband to cut up the vegis, which he had almost done when I got home. I added extra virgin olive oil and turmeric to a large saute/fry pan - and cooked up my vegetables. Remember, turmeric prevents your olive oil from forming free-radicals when it is heated, and the Penzey's turmeric label states it contains an impressive 5% curcumin, which is one of the most powerful anti-oxidants and high on the list of recommended foods for cancer patients. In addition, I used Penzey's "Mural of Flavor" combination of spices for extra zest and flavor. Sauteeting onions and garlic first, the asparagus was added, pushed to the side, then the peppers were sauteed with mushrooms added last. The chicken, already pre-cooked, was added last to heat through. This colorful dish was a delight for our tastebuds, and filled our plate with a huge portion of vegetables in comparison to 5-7 bites of chicken per person. It was very satisfying, and best of all - both our 14 yr old and 9 yr old gave it a thumbs up, with the youngest giving her mushrooms to her dad. (LOL)

My challenge to you is to THINK OUTSIDE THE BOX - and at least twice a week omit the side dish of potato, rice or pasta, that we as Americans are so accustomed to. The more color you have on your plate (and I am not talking M&Ms!) the healthier you will be.

To your health in 2012! Vitality 2012 Community Classes begin January 15 at Crossroads Coffeehouse in Cross Plains from 3-5 p.m. Reserve your seat by sending me an email. Everyone is welcome. There is no fee to join this group. Together we will encourage one another, share ideas and recipes, and learn more about living healthier in 2012.

Colorfully eating,

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.

Foods that Feed Cancer

Yesterday I offered up foods with choice nutrients that can actually thwart cancer cells. Previous to that my post on Monday was in regards to inflammation being a huge contributor to disease, including cancer. Today’s post will discuss foods to avoid – foods that are highly inflammatory and/or contain elements that promote cancer cell growth. Foods that cancer cells LOVE. Foods that give cancer sells fuel and give cancer energy. Obviously, if you have cancer...this is not the food reaction you are seeking in your cells.
TOP TEN FOODS TO AVOID if you wish to maintain a healthful state include:
1. Cow’s milk and cheese
2. Vegetable oils
3. Processed foods
4. Beef or beef products
5. Soy
6. Sugar
7. Artificial Sweeteners & Dyes
8. MSG
9. Fluoridated Water
10. Gelatin
Perhaps a bit of elaboration will help you understand why some of these foods, marketed as healthy choices, are found on this list.
Dairy in highly inflammatory – no other way around it. In regards to a need for calcium, as on researcher put it – elephants and giraffes, and even cows, don’t grow up and continue on a diet of milk once weaned. Pure water…it does a body good. Calcium is derived from many plant sources, including almonds and kale. Almond milk is the drink of choice in our home.
Vegetable oils – and “fat friend or foe” post will be forthcoming, but you can search for that on my blog to learn more right now about Omega 6 vs. Omega 3 fats.
Processed foods – do I need to say more? MSG, nitrates, petro-chemicals… our very existence as American people relying on processed foods contributes to our being the most unhealthy country in the world, with highest cancer rates of all, and epidemics of obesity and type II diabetes.
Iron, essential for cancer cell growth, is one of the main reasons beef is on that list. Most of us have no problems getting enough iron. Iron is essential for cell division and cancer cells divide like wildfire – red meat consumption basically fuels that fire. I bet the Paleo diet followers will have a hard time with this one…but there are other sources of meat besides red meat. Also, processed meats (your sandwich convenience products, spreads, frozen chicken bits, etc.) are high in nitrates, which also contribute to cancer. Avoid supplements with iron – unless you are anemic. You can have the ferritin levels in your blood measured for an iron count. Higher levels indicate cancer is spreading.
Soy – don’t be fooled, but chances are you have been fooled by years through a great marketing program by the agriculture administration. The majority of soybeans harvested for our grocery products in this country are GMO (genetically modified), which is one reason to avoid soy. Soy is high in glutamate – which is a powerful stimulant of cancer growth and invasion. Third, but not last…soy plants absorb more fluoride from the ground than any other plant in the plant kingdom. Fluoride when ingested, is toxic. Another topic worthy of its own daily discussion.
Sugar – high glycemic index foods are fuel for cancer cells. When you have cancer you absolutely want to avoid eating fruits high in sugar, which include bananas, strawberries, grapes, black and raspberries, melons – although these foods contain anti-cancer nutrients, once you have cancer – sugar is the last thing you want to fuel the cells with. Think about what a “sugar high” does to our kids…it makes our cancer cells bounce of the walls just as well. High glycemic carbs such as white bread, muffins, white pasta, white rice, white potatoes, bagels, cakes, and more...are also metabolized as table sugar in our bodies.
Artificial Sweeteners & Dyes…search “aspartame” in my search field – or “diet soda”. Aspartame not only kills brain cells, cancer cells love it! Were you reading my blog back when I said I had a 2 page, 2 column handout in my hand listing all the side effects of aspartame? I provided a link at the time, don't know if you can still access that site however, as it was a part of one of my subscriptions. I don’t know about you, but seeing that particular list pretty much axed any desire I would ever have for a diet soda. Regarding food dyes - both yellow and red dyes are petro-chemical based. I have posted about this previously as well. Petro-chemicals mask themselves as estrogen in our body. It acts like a "fake estrogen" and 80% of all breast cancers, as an example, are from too much estrogen. Many countries in Europe have banned artificial colors from their processed foods, but not here in the U.S. Supply and demand, as long as we keep buying they'll keep making it as it is...essentially poison to our bodies.
MSG – have posted about that previously as well, but as I mentioned above, it is a powerful stimulant to cancer cells.
Fluoridated water – it is time the American Dental Association reads up on some current research vs. the old, flawed studies by which the fluoride push came. I may have quoted these studies yesterday in regards to grapes, but it bears repeating. Fluoride has been shown to increase cancer growth and bone cancer by 600% in young men. Towns with fluoridated water systems have a 10% higher cancer rate than those without. Again, praise God my family lives on the outskirts of town and have well water. (Although I have a concern about nitrates with the hill above our well, being a former pasture for cows.) If you live in a town serving up fluoridated water, it is recommended you buy bottled or utilize a reverse osmossis filtration system. Washing your produce in fluoridated water rather defeats your purpose as well.
Gelatin, almost always made up of neural cow components and high in MSG and fluoride, is predominant as casings for our supplements and vitamins, not to mention it is found in many desserts. Be aware. We utilize a vegan Omega 3 supplement at our home (to encapsulate the oils) with a plant based casing, and I was quick to throw out the gummy bear type vitamins the kids were using after I learned this.
The Top Ten above is listed in any particular order. Chances are you consume some more than others, and perhaps you eat zero of one- which is great. For cancer prevention, make it a goal to eliminate or severely cut back on the amount of foods you eat that contain the “top ten to avoid” list.

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.

Healthy Eating - Korean Bulgogi

Many have asked for our recipe for Korean bulgogi (barbeque), so I figure it best to post on my blog so it is easy to keep track of. The original recipe is from Jay Iguchi, a Korean women I met in Rockford, IL in 2001 at our culture training days through Lifelink Adoption. I have substituted some ingredients for healthier options.
Bulgogi is pronounced bul-koe-kee, as Jay had told us. Once we had Korean BBQ, we have never had red meat served in any other way that was as good. It is simple to make as well.

Recipe serves 4
1 lb. organic, grass-fed boneless top loin, sirloin tip, or ribeye steak
1/4 cup Tamari sauce (found next to the soy in the super market)
2 T. Agave Nectar
2 T. Sesame oil
1/4 t. black pepper
3 green onions, finely chopped (or use 5-6 chives)
2 cloves fresh garlic, minced

Trim beef diaganally into 1/8" thick slices. (Hint: partial freezing makes it easier to cut thin slices.)
Mix marinade using all remaining ingredients. Place beef in shallow dish and pour marinade over top, coating well. Refrigerate 30 minutes, turning meat over if desired. Refrigerating overnight produces the most flavor.
Stir fry in wok or for even better flavor, grill outdoors. Smaller pieces can be placed on skewers or BBQ basket.
Note: Tamari is a liquid drained from the aging process of miso, and is fermented, which is very important when consuming soy products). Unlike soy sauce it is pretty pure, without additives. Unfermentd soy products can potentially cause thyroid problems.
Fresh tuna steaks are amazing as well when marinated in the above marinade, and grilled to flaky tenderness. Although I have not tried it with chicken, I can only imagine it will be tasty.
When buying sesame seed oil always purchase small bottles as it is an Omega-6 oil, which quickly produce free radicals when the bottle is unsealed. Keep in the refrigerator after opening.

Traditional bulgogi is served with white rice, wrapping both the rice and meat in romaine lettuce leaves. You can substitute with my quinoa recipe cooked with garlic, onions and dried cranberries (look up recipes in my topic cloud) for incredible flavor.
Leftover bulgogi is amazing in a salad, comprised of baby mixed organic greens, halved grapes, cubed pear, roasted sunflower seeds, almond slices or cashews (or both!), served with the dressing I posted a few days ago for the Asian Cole Slaw recipe.
To your health!
Rita S.

Having Trouble Losing Weight? Could be the drugs...

While reading Dr. Michael Platt's book I found the list of medications that prevent weight loss, and cause weight gain, quite interesting. Fortunately, my family is not on any of these drugs, but I recognize quite a few of them as ones being used by family members and/or friends.
If you are having trouble losing weight take a look at this list from Platt's book, "The Miracle of Bio-Identical Hormones" to see if your Rx is on there, and possibly causing your body to love its fat.
Anti-depressants cause weight gain, and also increase estrogen levels (SSRI – selective serotonin reuptake inhibitors).
• Zoloft
• Paxil
• Effexor
• Celexa
• Lexapro
• Prozac
Per Dr. Platt, the only anti-depressant that does not cause weight gain is Wellbutrin.
Beta-blockers – a prescription given for thyroid that guarantees weight gain.
Estrogen,  which is the largest selling drug in the world. Progestin, like estrogen, is also lipogenic, which produces fat and cellulite, and increases the risk of breast cancer. (Progestin is the synthetic form of progesterone made by drug companies, and must not be confused with natural, bio-identical progesterone which has the opposite effects/counters estrogen.)
Depo-Provera shots for birth control are practically guaranteed a 20 lb weight gain.
Diuretics – prescribed for high blood pressure and can elevate blood sugar, which then increases insulin. Insulin is a fat producing hormone.
Anti-Inflammatory drugs cause an almost immediate weight gain due to fluid retention.
Statin drugs commonly prescribed for high cholesterol (Lipitor, Zocor, Provachol, Mevacor, Lescol, Crestor, etc.) can cause weight gain because they lower CoQ-10, which prevents the conversion of thyroid hormone T-4 into metabolic thyroid hormone T-3. (By the way, anyone utilizing statin drugs should be taking a daily dose of Co-enzyme Q-10 to protect the brain from damaging statin drugs).
Platt states, “Obviously – all of the above are pretty familiar drugs, names many of us have heard of or use. We know family members and friends who are on these drugs. Obesity is a problem in this country – might these drugs contribute. I think so.”
Prescription drugs are known to be the 2nd leading cause of death. In reading this information, wouldn’t you want to avoid Rx at all costs, change your eating habits and use natural compounds, such as BHRT (bio-identical hormone therapy), if necessary, to heal your body? I have read the statistic on the relation of Rx to death causes from a number of books and newsletters now, authored by medical doctors now using a holistic approach. The statistic comes from a published study, not one these doctors have made up. Google the topic and you will find much, click here for one article. Think about how you want to live your life – do you want it full of life and vigor, or go through each day struggling to move, bend over, walk up a hill, or maybe even walk to the mailbox? Do you refuse rides at the amusement park with your child because you can't squish your body into the seat?  (that was me a year ago).

Platt’s book reaffirms what I have learned from Dr. John Lee’s books, as well as Dr. Jamie Fettig’s book.
Ailments that have plagued people for years can be alleviated with knowledge and use of the natural elements God has provided us. God didn’t create drugs and chemicals – it’s no wonder that their true cost (not that from the pocketbook) often results in more symptoms and additional illness.
When I finish Platt's book and another on thyroid by Dr. Brownstein, I plan to delve into my new book on alternatives to prescription medicines. My family is wanting to forgo the band-aid approach of Rx and look for real cures.

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.