Thursday, February 26, 2009
Thursday, January 22, 2009
Wednesday, January 21, 2009
Monday, January 19, 2009
Tuesday, January 6, 2009
Monday, January 5, 2009
Saturday, October 18, 2008
babies, healthy conception and fish
I've been doing some research lately into the fertility diet. What foods can help you conceive and what foods are going to maybe cause you some trouble. I found some research regarding fish. So, for years doctors have warned that pregnant women should avoid sushi for fear that contaminants in raw fish might harm the baby (not to mention the mother). Being a huge consumer of sushi myself, I am more wary of quality of fish and avoid sushi that doesn't come from a reputable place. In general I would avoid Sushi on a Sunday or Monday when there might not be fresh deliveries. Certainly on a Sunday night.
Raw fish aside, I have also been doing some research on mercury. It appears the most frequently consumed fish is tuna. White albacore tuna in the can. Good stuff, right. Not raw, safe for pregnant women and those wanting to become pregnant? Not so, tuna fish as well as shark, grouper, tilefish, white snapper all have high levels of mercury.
Fish such as salmon, rainbow trout, and canned mackerel, for instance -- that contain
low levels of mercury and are high in healthy fats. These should be part of a healthy diet for all people including pregnant women and those trying to get pregnant.
Raw fish aside, I have also been doing some research on mercury. It appears the most frequently consumed fish is tuna. White albacore tuna in the can. Good stuff, right. Not raw, safe for pregnant women and those wanting to become pregnant? Not so, tuna fish as well as shark, grouper, tilefish, white snapper all have high levels of mercury.
Fish such as salmon, rainbow trout, and canned mackerel, for instance -- that contain
low levels of mercury and are high in healthy fats. These should be part of a healthy diet for all people including pregnant women and those trying to get pregnant.
Tuesday, October 14, 2008
amazing recipe on NYT health page
I saw this great recipe on the New York Times health page. I think it was published on Friday. It looks amazing and I am going to try it out really soon. I might make it slightly healthier by substituting sweet potatoes for the white potatoes or using brown rice, quinoa or another healthier lower glycemic grain. If the bouquet garni is too difficult, just chop up some fresh herbs (whatever looks nice at the market - tarragon, thyme etc. and throw in a bit of lemon juice, freshly ground pepper and salt) and you are good to go.
October 10, 2008
Recipes for Health
Red Chard, Potato and White Bean Ragout
By MARTHA ROSE SHULMAN
This comforting stew makes a hearty meal when served with a salad and crusty bread.
1 cup dried white beans, soaked for 6 hours or overnight in 1 quart water
A bouquet garni made with 1 bay leaf, a couple of sprigs of fresh thyme, and a Parmesan rind, tied together with kitchen string
Salt
1 generous bunch red chard (3/4 to 1 pound)
2 tablespoons olive oil
1 medium onion, chopped
2 to 4 garlic cloves (to taste), sliced
1 pound Yukon gold potatoes, scrubbed and cut into 1/2-inch dice
1 teaspoon fresh thyme leaves
Freshly ground pepper
1 to 2 tablespoons chopped fresh parsley (optional)
Freshly grated Parmesan cheese for serving
1. Drain the beans and combine with 1 quart of fresh water in a casserole or Dutch oven. Bring to a simmer. Skim off any foam, then add the bouquet garni. Reduce the heat, cover and simmer 1 hour. Add 1 teaspoon salt.
2. Meanwhile, stem and clean the red chard leaves in 2 changes of water. Rinse the stems and dice. Set aside. Cut the leaves in ribbons, or coarsely chop, and set aside.
3. Heat the olive oil in a heavy nonstick skillet over medium heat and add the onion and chard stems. Cook, stirring often, until tender, about 5 minutes. Add the garlic and continue to cook, stirring, until the garlic is fragrant, about 1 minute. Add the potatoes and stir together, then transfer to the pot with the beans. Bring back to a simmer, cover and simmer 30 minutes, or until the potatoes and beans are tender. Salt to taste.
4. Add the chard and thyme leaves to the pot, cover and simmer for 15 minutes. The chard should be very tender. Stir in freshly ground pepper to taste and the parsley. Taste, adjust seasonings and serve, passing the Parmesan to sprinkle on the top.
Yield: Serves 4 to 6
Advance preparation: The dish will keep for 3 or 4 days in the refrigerator. If you are making it ahead, make it through Step 3 and proceed with Step 4 shortly before serving, so that the color of the chard doesn’t fade too much.
October 10, 2008
Recipes for Health
Red Chard, Potato and White Bean Ragout
By MARTHA ROSE SHULMAN
This comforting stew makes a hearty meal when served with a salad and crusty bread.
1 cup dried white beans, soaked for 6 hours or overnight in 1 quart water
A bouquet garni made with 1 bay leaf, a couple of sprigs of fresh thyme, and a Parmesan rind, tied together with kitchen string
Salt
1 generous bunch red chard (3/4 to 1 pound)
2 tablespoons olive oil
1 medium onion, chopped
2 to 4 garlic cloves (to taste), sliced
1 pound Yukon gold potatoes, scrubbed and cut into 1/2-inch dice
1 teaspoon fresh thyme leaves
Freshly ground pepper
1 to 2 tablespoons chopped fresh parsley (optional)
Freshly grated Parmesan cheese for serving
1. Drain the beans and combine with 1 quart of fresh water in a casserole or Dutch oven. Bring to a simmer. Skim off any foam, then add the bouquet garni. Reduce the heat, cover and simmer 1 hour. Add 1 teaspoon salt.
2. Meanwhile, stem and clean the red chard leaves in 2 changes of water. Rinse the stems and dice. Set aside. Cut the leaves in ribbons, or coarsely chop, and set aside.
3. Heat the olive oil in a heavy nonstick skillet over medium heat and add the onion and chard stems. Cook, stirring often, until tender, about 5 minutes. Add the garlic and continue to cook, stirring, until the garlic is fragrant, about 1 minute. Add the potatoes and stir together, then transfer to the pot with the beans. Bring back to a simmer, cover and simmer 30 minutes, or until the potatoes and beans are tender. Salt to taste.
4. Add the chard and thyme leaves to the pot, cover and simmer for 15 minutes. The chard should be very tender. Stir in freshly ground pepper to taste and the parsley. Taste, adjust seasonings and serve, passing the Parmesan to sprinkle on the top.
Yield: Serves 4 to 6
Advance preparation: The dish will keep for 3 or 4 days in the refrigerator. If you are making it ahead, make it through Step 3 and proceed with Step 4 shortly before serving, so that the color of the chard doesn’t fade too much.
Immunity, bee pollen, green tea and buckwheat honey
So, in my arrogance of thinking I could do a half marathon without training (at all, the last run I did a week ago was 1.7 miles) I wore my body out and am now suffering the dreaded change of season headcold. I'm stuffy, I want to sleep most of the time, my head is all congested, I sound funny (which is wonderful since 90% of my job requires talking on the phone!) and my throat hurts. Not too mention the body aches and some really weird breath things going on. I tried using my tongue scraper, a tool from ayurvedic medicine to cleanse the body and the tongue for many different health reasons, for the first time in a long time today because I had this strange film on my tongue I had not seen before. The wonders of the human body.
So what is my defense: bee pollen - this stuff is amazing. Its superfood - energy producing, immune strengthening, chock full of amino acids and tastes pretty damn good. green tea (decaf) anti oxidants, chock full of vitamin C (matcha kind that you eat!) and other general goodness that has been keeping the Japanese healthy and youthful looking for centuries and my all time favorite warder off of winter colds: buckwheat honey! This stuff is awesome. It has antibiotic properties and because of its dark unfiltered form it is chock full of other nutrients. Did you know that the darker the honey the more nutritious it is. For all you beer drinkers out there - the same applies. I heard that Guinness does wonders for anemia. It probably isn't the best choice given the condition I am in now, but how many strong Irishmen do you know suffering from colds?
My thoughts for today. I also had my favorite breakfast of steelcut oats with 8 other gluten free grains and flax seeds. I think my head is starting to clear.
So what is my defense: bee pollen - this stuff is amazing. Its superfood - energy producing, immune strengthening, chock full of amino acids and tastes pretty damn good. green tea (decaf) anti oxidants, chock full of vitamin C (matcha kind that you eat!) and other general goodness that has been keeping the Japanese healthy and youthful looking for centuries and my all time favorite warder off of winter colds: buckwheat honey! This stuff is awesome. It has antibiotic properties and because of its dark unfiltered form it is chock full of other nutrients. Did you know that the darker the honey the more nutritious it is. For all you beer drinkers out there - the same applies. I heard that Guinness does wonders for anemia. It probably isn't the best choice given the condition I am in now, but how many strong Irishmen do you know suffering from colds?
My thoughts for today. I also had my favorite breakfast of steelcut oats with 8 other gluten free grains and flax seeds. I think my head is starting to clear.
Saturday, October 11, 2008
cooking classes, cashew cream and urban organics
My cooking class on Friday night was fabulous. I found a wonderful new space and am looking forward to more classes. The next class is on November 11th at 7pm and will be a thanksgiving themed class. With everything going on in the economy, the price of organic vegetables has gone up, substantially. Although I hear the squash in Inwood is half the price of the squash in Union Square...not sure if its organic though - but might be worth a trip to Inwood. Not sure if I can carry the squash home on my bike. Squash is heavy...and the cab to Inwood would probably be the same price as the squash at Union Square.
I found this really interesting recipe for cashew cream. I made some authentic whipped cream from grass fed cows this is pasteurized but not homogonized. Oh my God what a difference. Fabulous. You get one teaspoon. Just to enjoy a little sweetness and a little cream. I have a tub of it in my refrigerator now, not sure what to do with it.
Here is the recipe. I don't know what the nutritional value/calorie count is on this - but I imagine its very high. Its going to be high in fat too, but not saturated or trans fats. So go ahead and indulge...a little in celebration. Remember however, celebrations are not meant for every day.
Cashew Whipped Cream
from Deanne - Alaska, USA
The American Vegetarian Cookbook
from the Fit for Life Kitchen
by Marilyn Diamond
This is VERY yummy, but best saved only for Thanksgiving because it's so rich.
I sometimes put it in the freezer for a short while before serving.
Recipe By : The American Vegetarian Cookbook
Serving Size: 2
* 1 cup raw cashew pieces
* 1 cup water
* 1 cup sunflower oil, approximately
* 4 tablespoons maple syrup
* 1/2 teaspoon vanilla extract (optional)
* pinch salt
Blend cashews and water to form a thick cream.
Slowly add the oil in a fine stream until cream thickens.
Blend in maple syrup, vanilla, and salt.
Chill and serve.
Cream will thicken substantially when chilled.
I found out about this great service called "Urban Organics" www.urbanorganics.com. I saw their truck not too far from my place the other day. They are sort of like a mix between a CSA and Fresh Direct. You need to sign on for a subscription and you commit to a weekly delivery of fruits and vegetables (different from a CSA which is usually only veggies with optional fruit) and you can also order cheese, milk and other organic groceries. There is a one person pack that starts at $24 a week which isn't too bad. I haven't tried it yet because I am doing a CSA until December - but maybe in December I will try it out. Beats dragging stuff from union square...and unlike my CSA you can request 4 items you absolutely can't stand like tomatoes or turnips or whatever it is you don't like. Give it a try and let me know how it is.
I found this really interesting recipe for cashew cream. I made some authentic whipped cream from grass fed cows this is pasteurized but not homogonized. Oh my God what a difference. Fabulous. You get one teaspoon. Just to enjoy a little sweetness and a little cream. I have a tub of it in my refrigerator now, not sure what to do with it.
Here is the recipe. I don't know what the nutritional value/calorie count is on this - but I imagine its very high. Its going to be high in fat too, but not saturated or trans fats. So go ahead and indulge...a little in celebration. Remember however, celebrations are not meant for every day.
Cashew Whipped Cream
from Deanne - Alaska, USA
The American Vegetarian Cookbook
from the Fit for Life Kitchen
by Marilyn Diamond
This is VERY yummy, but best saved only for Thanksgiving because it's so rich.
I sometimes put it in the freezer for a short while before serving.
Recipe By : The American Vegetarian Cookbook
Serving Size: 2
* 1 cup raw cashew pieces
* 1 cup water
* 1 cup sunflower oil, approximately
* 4 tablespoons maple syrup
* 1/2 teaspoon vanilla extract (optional)
* pinch salt
Blend cashews and water to form a thick cream.
Slowly add the oil in a fine stream until cream thickens.
Blend in maple syrup, vanilla, and salt.
Chill and serve.
Cream will thicken substantially when chilled.
I found out about this great service called "Urban Organics" www.urbanorganics.com. I saw their truck not too far from my place the other day. They are sort of like a mix between a CSA and Fresh Direct. You need to sign on for a subscription and you commit to a weekly delivery of fruits and vegetables (different from a CSA which is usually only veggies with optional fruit) and you can also order cheese, milk and other organic groceries. There is a one person pack that starts at $24 a week which isn't too bad. I haven't tried it yet because I am doing a CSA until December - but maybe in December I will try it out. Beats dragging stuff from union square...and unlike my CSA you can request 4 items you absolutely can't stand like tomatoes or turnips or whatever it is you don't like. Give it a try and let me know how it is.
Wednesday, October 8, 2008
Amazing New York Restaurants
The fabulous thing I love about living in New York is the restaurants. Even as a natural foods enthusiast, there are so many great choices. I just found out about two interesting new places.
The first place is a gluten free restaurant. That's right, everything is gluten free. How amazing is that. Here is the info about it:
Opus, 1574 Second Avenue, between 81st and 82nd Streets (212-772-2220). I found out about it through an email from Daily Candy. Apparently everything is gluten free and its an Italian themed eatery with all kinds of corn and lentil pasta and their derivatives. Pretty amazing stuff.
This morning I was buying wine for Yom Kippur dinner tonight and I saw a menu for a new organic/natural foods restaurant 2 blocks from my apartment. Its called Cafe and its on 108th and Columbus. I am going to have to go try it because they have a $20 price fixe between 6-8. That looks amazing and I am excited. I will report back in a few days after I eat dinner there!
I am still in love with a new restaurant called Community on 113th and Broadway. They are all organic/natural as well and they have amazing meat, the use dark leafy greens in all their side dishes and they have a bowl of beets as an appetizer. It was amazing by the way!
I am looking to try a restaurant in the West Village called Cookshop in the next few months and I still haven't tried that raw restaurant on Irving Place called Pure Food and Wine. Somehow now that its winter, I can't quite stomach raw food - but I do want to try it one day. Happy eating!
The first place is a gluten free restaurant. That's right, everything is gluten free. How amazing is that. Here is the info about it:
Opus, 1574 Second Avenue, between 81st and 82nd Streets (212-772-2220). I found out about it through an email from Daily Candy. Apparently everything is gluten free and its an Italian themed eatery with all kinds of corn and lentil pasta and their derivatives. Pretty amazing stuff.
This morning I was buying wine for Yom Kippur dinner tonight and I saw a menu for a new organic/natural foods restaurant 2 blocks from my apartment. Its called Cafe and its on 108th and Columbus. I am going to have to go try it because they have a $20 price fixe between 6-8. That looks amazing and I am excited. I will report back in a few days after I eat dinner there!
I am still in love with a new restaurant called Community on 113th and Broadway. They are all organic/natural as well and they have amazing meat, the use dark leafy greens in all their side dishes and they have a bowl of beets as an appetizer. It was amazing by the way!
I am looking to try a restaurant in the West Village called Cookshop in the next few months and I still haven't tried that raw restaurant on Irving Place called Pure Food and Wine. Somehow now that its winter, I can't quite stomach raw food - but I do want to try it one day. Happy eating!
Tuesday, October 7, 2008
bee pollen, honey and propolis for winter immunity
I love bee pollen. It has all the essential amino acids, its sweet but not overpowering and won't adversely affect blood sugar if you are a diabetic. Certain unprocessed/raw honeys from your local farmers markets are also great for building immunity, fighting off winter colds and allergies. Propolis is also great as an antiviral and works wonderfully for cold sores. Here is a great link to learn more about bee products:
http://www.beepollenblog.com/4/bee-pollen-has-immune-system-benefits/#comments
I usually add bee pollen to fruit smoothies in the summer and when I am feeling the need for something cold. Now that fall and winter are ensuing I tend to like warmer foods especially in the mornings. I now put bee pollen in my oatmeal or sometimes in my yogurt (I only eat 2-3 tablespoons of yogurt at a time - usually with fruit). I'd stir it into a soup as well to get some extra protein power in an otherwise protein lacking meal.
Two other favorite amino acid sources of mine are hemp seeds and spirulina. I add them both to soups, stir fries or grains. Spirulina often has a strong taste, odor and color. Its chock full of nutrients - but will turn your otherwise white food green/blue. Its sort of funky, but its worth it for the antioxidants, pure absorbable amino acids and incredible amounts of vitamins, minerals and electrolytes for all of you athletes and marathoners out there. In preparation for my fall races I am being sure to increase my amino acids, electrolytes and antioxidants to replace what I have lost exercising and to push me on to a faster mile in these increasingly cold temperatures. With the right layering however I much prefer running in the cold than in the hot and sticky and I'm getting faster every day. Hope you are too!
Enjoy the power buzz of bee pollen and other bee products!
http://www.beepollenblog.com/4/bee-pollen-has-immune-system-benefits/#comments
I usually add bee pollen to fruit smoothies in the summer and when I am feeling the need for something cold. Now that fall and winter are ensuing I tend to like warmer foods especially in the mornings. I now put bee pollen in my oatmeal or sometimes in my yogurt (I only eat 2-3 tablespoons of yogurt at a time - usually with fruit). I'd stir it into a soup as well to get some extra protein power in an otherwise protein lacking meal.
Two other favorite amino acid sources of mine are hemp seeds and spirulina. I add them both to soups, stir fries or grains. Spirulina often has a strong taste, odor and color. Its chock full of nutrients - but will turn your otherwise white food green/blue. Its sort of funky, but its worth it for the antioxidants, pure absorbable amino acids and incredible amounts of vitamins, minerals and electrolytes for all of you athletes and marathoners out there. In preparation for my fall races I am being sure to increase my amino acids, electrolytes and antioxidants to replace what I have lost exercising and to push me on to a faster mile in these increasingly cold temperatures. With the right layering however I much prefer running in the cold than in the hot and sticky and I'm getting faster every day. Hope you are too!
Enjoy the power buzz of bee pollen and other bee products!
Sunday, October 5, 2008
great fall recipes and fall cooking class
As I am working out the recipes for my cooking class on October 10th taking place at Kitchen NYC on 51st Street in nyc. I found some great recipes online. Here are some of the recipes I am doctoring up for class:
http://www.communitymarkets.biz/recipes.php#FaVege
If you are interested in participating in the class, here is the link:
http://swfallharvestcookingclass10-10-eventbrite.com
There will be another one on November 11 and I am still working on the location. That class will focus on healthy holidays and several takes on traditional holiday fare and trying to lighten them up a bit. Turkey is great, but some of the trimmings tend to pack on the extra pounds as well as the sheer amount of eating we do. Does anyone wonder why we eat so much at Thanksgiving? It could be because the food is in front of us, but it could also be the kinds of foods: sweet potato pie, stuffing (there are often more than one), mashed potatoes to name a few high carb, high calorie sides, plus the desserts. I'm looking into a few recipes for these foods or alternatives to these foods that are still fun and tasty but pack in a few less calories. I'll also do some demonstrations of proper portions.
Using traditional foods like pastured turkeys, fresh vegetables and sweet potatoes with grass fed raw butter is also a good start for enjoyable palatable food that won't send you running for seconds.
http://www.communitymarkets.biz/recipes.php#FaVege
If you are interested in participating in the class, here is the link:
http://swfallharvestcookingclass10-10-eventbrite.com
There will be another one on November 11 and I am still working on the location. That class will focus on healthy holidays and several takes on traditional holiday fare and trying to lighten them up a bit. Turkey is great, but some of the trimmings tend to pack on the extra pounds as well as the sheer amount of eating we do. Does anyone wonder why we eat so much at Thanksgiving? It could be because the food is in front of us, but it could also be the kinds of foods: sweet potato pie, stuffing (there are often more than one), mashed potatoes to name a few high carb, high calorie sides, plus the desserts. I'm looking into a few recipes for these foods or alternatives to these foods that are still fun and tasty but pack in a few less calories. I'll also do some demonstrations of proper portions.
Using traditional foods like pastured turkeys, fresh vegetables and sweet potatoes with grass fed raw butter is also a good start for enjoyable palatable food that won't send you running for seconds.
October Market Finds - Flying Pigs Farm - chicken?
This Friday I visited the Flying Pig Farms booth at the Union Square Greenmarket. I was originally in search of beef bones to make a bone broth after taking a class where I learned bone broths are an excellent source of calcium, magnesium and the other components necessary to keep and build strong healthy bones. I didn't find any on Friday because my favorite meat guy wasn't there, but I did find a chicken. A whole roasting chicken. I'm a single girl who doesn't like leftovers. I have never liked chicken. But I thought I would give this a try.
Its a pig farm...what do they know about chicken? I wondered this as I contemplated whether I should buy the chicken or not. But I read some information on pastured chickens and wondered if this would be good. Maybe it would get me to love chicken. I have been having pastured fertile eggs. A few weeks back I bought eggs at the market from Flying Pigs Farm and they were phenomenal. So I tried the chicken. It cost $10 too, which seemed like a lot for a chicken.
I got home and realized I didn't have much in the way of seasonings...so here's what I had and the recipe I used:
1-2 tsp of real farm fresh butter (I used Kates, but I usually use raw grass fed butter)
3-4 basil leaves torn up and mixed with the butter to make a paste
1-2 tsp of celtic sea salt (mixed with basil and butter)
pepper
paprika
2-3 cloves of garlic - smashed - and mixed with butter
1 lemon (half squeezed into butter)
1/4 cup of orange champagne vinegar (could use any herb or balsalmic vinegar or white wine vinegar)
Directions:
Preheat over to 350. Prepare roasting pan with rack. Rub garlic/basil butter on chicken and make sure to get inside under skin of breast. Rub chicken with lemon and squeeze rest on top. Pour vinegar on top.
Roast chicken (I didn't turn) breast side up on rack. If any juice/fat comes to bottom - baste (I didn't get enough). Cook 1 hour at 350. After 1 hour check thighs to see if juices run clear and meat looks white.
This was the best chicken I ever tasted and I don't particularly like chicken...or perhaps I just don't like perdue chicken. I have been craving sweets all week and for the past few weeks that I have been eating vegetarian. While I still do vegetarian meals at least 3 times a week I am beginning to see how high quality, pastured chicken and beef is a wonderful addition to my diet and helpful in controlling my sweet cravings.
The other night I also had heritage pork ribs and butt at Community Food and Juice Bar on Broadway and 113th. I highly recommend this place, its one of my "community" favorites - since it is right in my community. I still haven't tried the new market on 110th and morningside park - but I'll try to get over there before November. Doing a great deal of teaching over the next few weekends, so going to make any saturday shopping hard - but I'll give it a try or send a spy soon. Anyone who goes or who has visited, feel free to post your reviews!
Its a pig farm...what do they know about chicken? I wondered this as I contemplated whether I should buy the chicken or not. But I read some information on pastured chickens and wondered if this would be good. Maybe it would get me to love chicken. I have been having pastured fertile eggs. A few weeks back I bought eggs at the market from Flying Pigs Farm and they were phenomenal. So I tried the chicken. It cost $10 too, which seemed like a lot for a chicken.
I got home and realized I didn't have much in the way of seasonings...so here's what I had and the recipe I used:
1-2 tsp of real farm fresh butter (I used Kates, but I usually use raw grass fed butter)
3-4 basil leaves torn up and mixed with the butter to make a paste
1-2 tsp of celtic sea salt (mixed with basil and butter)
pepper
paprika
2-3 cloves of garlic - smashed - and mixed with butter
1 lemon (half squeezed into butter)
1/4 cup of orange champagne vinegar (could use any herb or balsalmic vinegar or white wine vinegar)
Directions:
Preheat over to 350. Prepare roasting pan with rack. Rub garlic/basil butter on chicken and make sure to get inside under skin of breast. Rub chicken with lemon and squeeze rest on top. Pour vinegar on top.
Roast chicken (I didn't turn) breast side up on rack. If any juice/fat comes to bottom - baste (I didn't get enough). Cook 1 hour at 350. After 1 hour check thighs to see if juices run clear and meat looks white.
This was the best chicken I ever tasted and I don't particularly like chicken...or perhaps I just don't like perdue chicken. I have been craving sweets all week and for the past few weeks that I have been eating vegetarian. While I still do vegetarian meals at least 3 times a week I am beginning to see how high quality, pastured chicken and beef is a wonderful addition to my diet and helpful in controlling my sweet cravings.
The other night I also had heritage pork ribs and butt at Community Food and Juice Bar on Broadway and 113th. I highly recommend this place, its one of my "community" favorites - since it is right in my community. I still haven't tried the new market on 110th and morningside park - but I'll try to get over there before November. Doing a great deal of teaching over the next few weekends, so going to make any saturday shopping hard - but I'll give it a try or send a spy soon. Anyone who goes or who has visited, feel free to post your reviews!
Thursday, October 2, 2008
new farmers markets, sugar overload and honey for sports
So, I had an idea to try to create a sports nutrition product using honey. It appears there are two products already on the market that do this. I am wondering if anyone has had any experience with these two products. The first one I found is called liquid gold made by glory bee products: . There are a lot of products there - but just do a search for liquid gold. I can't bring the link up directly. The second one I found is called Honey Stinger. http://www.honeystinger.com/products.php. I am going to order both of these products and try them out. I am a huge fan of bee pollen as a source of energy. I don't know that either of these products actually use the pollen or not.
There is a new farmers market I just found out about at 110th and Manhattan Avenue on Saturdays. Apparently they sell meat there which if its 100% grass fed and pastured is very exciting as this kind of beef is very hard to get in this neighborhood and I have to trek down to union square or spend way more than I want to at whole foods in columbus circle. I am doing a short race on Saturday morning in central park, so maybe I can stop by afterwards and see exactly what kind of meat they have at this market. I don't know if this is an official new york city greenmarket or if it is sponsored by another organization, but either way, I am curious and I am going to check it out.
I find myself craving sugar with this weather confusion. I must be protein deficient. So far the lentils I had this evening are just not cutting it. I'm looking to get myself some protein this weekend in the form of grass fed beef. I am also going to look for some good fish on the upper west side. So far, outside of whole foods (they do have good fish) and gramercy fish market I've not found great fish in this neighborhood. The fish at garden of eden is passable but not great (their shellfish is ok - but the scallops I got last week just didn't taste 100% right) and there's a place Joon I've heard could be good - but I haven't tried it yet. While I love the produce and cheese (yes I am casein addicted - even though my digestive system wish I weren't!) at West Side Market - I haven't had their fish in more than five years. Sadly, I miss Agatha and Valenta of the Upper East Side where despite incredibly high prices - they had incredible coho and sockeye salmon, which apparently can't be anything but wild, it won't grow on a farm. A few months ago I ordered some Alaskan Salmon from the Amish farmer in PA who delivers raw milk products to the Natural Gourmet. I was a bit confused how an Amish farmer in PA got Alaskan Salmon - but boy was that fantastic. I guess I have to trek down to the Natural Gourmet and place another order.
There is a new farmers market I just found out about at 110th and Manhattan Avenue on Saturdays. Apparently they sell meat there which if its 100% grass fed and pastured is very exciting as this kind of beef is very hard to get in this neighborhood and I have to trek down to union square or spend way more than I want to at whole foods in columbus circle. I am doing a short race on Saturday morning in central park, so maybe I can stop by afterwards and see exactly what kind of meat they have at this market. I don't know if this is an official new york city greenmarket or if it is sponsored by another organization, but either way, I am curious and I am going to check it out.
I find myself craving sugar with this weather confusion. I must be protein deficient. So far the lentils I had this evening are just not cutting it. I'm looking to get myself some protein this weekend in the form of grass fed beef. I am also going to look for some good fish on the upper west side. So far, outside of whole foods (they do have good fish) and gramercy fish market I've not found great fish in this neighborhood. The fish at garden of eden is passable but not great (their shellfish is ok - but the scallops I got last week just didn't taste 100% right) and there's a place Joon I've heard could be good - but I haven't tried it yet. While I love the produce and cheese (yes I am casein addicted - even though my digestive system wish I weren't!) at West Side Market - I haven't had their fish in more than five years. Sadly, I miss Agatha and Valenta of the Upper East Side where despite incredibly high prices - they had incredible coho and sockeye salmon, which apparently can't be anything but wild, it won't grow on a farm. A few months ago I ordered some Alaskan Salmon from the Amish farmer in PA who delivers raw milk products to the Natural Gourmet. I was a bit confused how an Amish farmer in PA got Alaskan Salmon - but boy was that fantastic. I guess I have to trek down to the Natural Gourmet and place another order.
Saturday, September 13, 2008
vegetable oil
So, I just found out a friend of mine had her boyfriend do something to her car so that it runs completely on vegetable oil. It made me think, wow, that's genius! What a solution to our energy problems and Sarah Palin's suggestions that we "drill now". I also imagine economically for my friend its amazing given our current gas price crisis and that its also wonderful for her carbon footprint. However, it also made me think a lot more about our consumption of vegetable oil as a food product.
In my cooking, I try to use exclusively coconut oil and olive oil (usually expensive cold pressed extra virgin olive oil). However, in my research, I've found that the omega 3 fatty acids in olive oil become deactivated upon heating. Coconut oil (and butter) both stand up well to heat - but then what about the saturated fat. I figure since it takes me maybe 3-4 months to go through a jar of coconut oil (which is much smaller than your standard bottle of olive oil - which it takes me nearly a year to use) I think I am not using enough to pose any major challenge to my own health. However, I'm probably fairly unique. What is your oil consumption like? Think about it. I saute green vegetables and I make stir fries - probably 3 times a week at least. Each stir fry lasts me 2-3 meals. I use one tablespoon (sometimes less) of oil at a time.
I'm starting to braise my vegetables in vegetable or chicken broth or roast them in the oven as an alternative to sauteing/frying. I still see this as a good practice and moderate use of coconut oil. I'm trying to use olive oil for salads, for adding to soups and for flavoring as opposed to cooking since I want to retain the benefits of the omega 3's but I also want to be able to better absorb the vitamin K and other fat soluble nutrients in my salad greens. I used to oven roast fish and vegetables in parchment paper with just a tiny bit of olive oil, lemon and herbs. Now I am wondering if I should just skip the oil and put a tiny bit of butter or skip the fat altogether. Truthfully if I use lemon, a bit of wine, and a good fresh fish or seafood - the flavor and the natural fat from the fish is all the flavor I need, especially if I am using farm fresh vegetables which have such wonderful flavors all on their own.
I made broccoli rabe tonight in coconut oil. The great thing is it takes less than a minute for the broccoli rabe to cook - I wonder if I degraded the olive oil in that one minute or if any kind of heating destroys those omega 3s.
However, let me get back to the original theme of this post. "Vegetable" oil can run a car. A car! That's pretty amazing...it also make me want to think twice about consuming some vegetable oils. If they are powerful enough to make a combustion engine run, do I want them in my body? Vegetable oils other than olive, peanut, safflower and sunflower oils are extremely high in omega 6 fatty acids. In general moderation of all kinds of fat, and all kinds of food for that matter, except dark leafy green vegetables seems to make sense. Heating oils also seems problematic. The oils degrade, the nutrients become inactive and the carcinogens seem to become activated. The more I read about heating any kind of unsaturated oil the less I want to eat them and the more I want my precious coconut oil or dare I say, butter!
According to HEALL.com, "Unsaturated oils, especially polyunsaturates, weaken the immune system's function in ways that are similar to the damage caused by radiation, hormone imbalance, cancer, aging, or viral infections." Do I really want such oils in my system. The unsaturated oils are prone to oxidation, especially when they are refined, which almost all are. These oils are already rancid by the time they even reach us and then we cook with them. Corn and soybean oil also tend to be highly highly genetically modified. Not to mention that commerically raised pigs are fed large amounts of corn and soybeans as well as their oils to fatten the pigs, rendering their fat nearly the same composition chemically as these oils. hence consumption of factory farmed pork and pork products give us the same hazardous effects of consuming the oils themselves. Grapeseed or canola oil as it is commonly called, although it is a monounsaturated oil, is almost always refined...and its in just about every food Whole Foods sells which makes me second guess the health factor of this multi-billion dollar conglomerate but also the foremost authority on health food.
I stick to coconut oil in my kitchen. In the nearly 2 years since I have been using it - I think I have been through 3 jars. 3 jars in 3 separate apartments, 1 jar per apartment. I just purchased a new bottle too and I'm excited about this one. I make sure to always buy coconut oil in a glass bottle so the oil does not react with the plastic in which its encased. I'm trying to cut back on my consumption of any food containing a polyunsaturated oil that has been heated. This includes nearly every fried food, most "vegan" cookies, and other products not made in my own kitchen. Is this practical? Its hard when traveling. But I can also stick to fruits and vegetables when I am out. Egg salad sandwiches on whole grain bread or salads. It might be boring, but I know its safe. I never feel bored with food. I always seek out fresh fruits, vegetables and fish wherever I go. I am looking for office space with a kitchen so I can prepare my own food at work as well. I don't spend a lot of time cooking, but I make sure that my consumption of polyunsaturates is minimal and I roast, bake or braise many foods. I'm trying to do more raw foods. I make a lot of salads. I poach chicken, eggs or fish when I can and make them into cold salads. I stay away from factory farmed eggs, especially the "organic" ones that say they contain more omega 3s. I encourage you to do this as well.
In my cooking, I try to use exclusively coconut oil and olive oil (usually expensive cold pressed extra virgin olive oil). However, in my research, I've found that the omega 3 fatty acids in olive oil become deactivated upon heating. Coconut oil (and butter) both stand up well to heat - but then what about the saturated fat. I figure since it takes me maybe 3-4 months to go through a jar of coconut oil (which is much smaller than your standard bottle of olive oil - which it takes me nearly a year to use) I think I am not using enough to pose any major challenge to my own health. However, I'm probably fairly unique. What is your oil consumption like? Think about it. I saute green vegetables and I make stir fries - probably 3 times a week at least. Each stir fry lasts me 2-3 meals. I use one tablespoon (sometimes less) of oil at a time.
I'm starting to braise my vegetables in vegetable or chicken broth or roast them in the oven as an alternative to sauteing/frying. I still see this as a good practice and moderate use of coconut oil. I'm trying to use olive oil for salads, for adding to soups and for flavoring as opposed to cooking since I want to retain the benefits of the omega 3's but I also want to be able to better absorb the vitamin K and other fat soluble nutrients in my salad greens. I used to oven roast fish and vegetables in parchment paper with just a tiny bit of olive oil, lemon and herbs. Now I am wondering if I should just skip the oil and put a tiny bit of butter or skip the fat altogether. Truthfully if I use lemon, a bit of wine, and a good fresh fish or seafood - the flavor and the natural fat from the fish is all the flavor I need, especially if I am using farm fresh vegetables which have such wonderful flavors all on their own.
I made broccoli rabe tonight in coconut oil. The great thing is it takes less than a minute for the broccoli rabe to cook - I wonder if I degraded the olive oil in that one minute or if any kind of heating destroys those omega 3s.
However, let me get back to the original theme of this post. "Vegetable" oil can run a car. A car! That's pretty amazing...it also make me want to think twice about consuming some vegetable oils. If they are powerful enough to make a combustion engine run, do I want them in my body? Vegetable oils other than olive, peanut, safflower and sunflower oils are extremely high in omega 6 fatty acids. In general moderation of all kinds of fat, and all kinds of food for that matter, except dark leafy green vegetables seems to make sense. Heating oils also seems problematic. The oils degrade, the nutrients become inactive and the carcinogens seem to become activated. The more I read about heating any kind of unsaturated oil the less I want to eat them and the more I want my precious coconut oil or dare I say, butter!
According to HEALL.com, "Unsaturated oils, especially polyunsaturates, weaken the immune system's function in ways that are similar to the damage caused by radiation, hormone imbalance, cancer, aging, or viral infections." Do I really want such oils in my system. The unsaturated oils are prone to oxidation, especially when they are refined, which almost all are. These oils are already rancid by the time they even reach us and then we cook with them. Corn and soybean oil also tend to be highly highly genetically modified. Not to mention that commerically raised pigs are fed large amounts of corn and soybeans as well as their oils to fatten the pigs, rendering their fat nearly the same composition chemically as these oils. hence consumption of factory farmed pork and pork products give us the same hazardous effects of consuming the oils themselves. Grapeseed or canola oil as it is commonly called, although it is a monounsaturated oil, is almost always refined...and its in just about every food Whole Foods sells which makes me second guess the health factor of this multi-billion dollar conglomerate but also the foremost authority on health food.
I stick to coconut oil in my kitchen. In the nearly 2 years since I have been using it - I think I have been through 3 jars. 3 jars in 3 separate apartments, 1 jar per apartment. I just purchased a new bottle too and I'm excited about this one. I make sure to always buy coconut oil in a glass bottle so the oil does not react with the plastic in which its encased. I'm trying to cut back on my consumption of any food containing a polyunsaturated oil that has been heated. This includes nearly every fried food, most "vegan" cookies, and other products not made in my own kitchen. Is this practical? Its hard when traveling. But I can also stick to fruits and vegetables when I am out. Egg salad sandwiches on whole grain bread or salads. It might be boring, but I know its safe. I never feel bored with food. I always seek out fresh fruits, vegetables and fish wherever I go. I am looking for office space with a kitchen so I can prepare my own food at work as well. I don't spend a lot of time cooking, but I make sure that my consumption of polyunsaturates is minimal and I roast, bake or braise many foods. I'm trying to do more raw foods. I make a lot of salads. I poach chicken, eggs or fish when I can and make them into cold salads. I stay away from factory farmed eggs, especially the "organic" ones that say they contain more omega 3s. I encourage you to do this as well.
Tuesday, September 9, 2008
cycling, gym ratting and cooling down with veggie protein
So, in the past two weeks in addition to organizing 3 cooking classes and putting together a series of workshops for the fall, I have pedaled 60+ miles of two organized bike rides. Not too shabby. There's something about not being able to do the whole hundred that has been plaguing me as this is not the first time I have done these rides. Actually I have done both of them three times. The first few times I did 75 miles and I did the whole hundred last year, twice! Yes, its impressive, but I've come to learn that biking is a solo sport. I have friends that blow me out of the water with their biking prowess and others who bike like my grandmother (and some of them are guys!). Tune in here to a document of the North Fork Century from August 24th on this great video:
http://ilanadonna.typepad.com/downtown_diary/
In addition, I am in boot camp at Asphalt Green meeting each of their trainers 1:1 to learn their unique style. It is wonderful and painful at the same time. I feel like a gym rat working out with a trainer nearly every day. I have to say its been very humbling. I thought I was in excellent shape. I did a triathlon, my resting heart rate is about 60, what has happened to me? I'm working out nearly every day and biking across town (because the only way to efficiently get around the city is by bike!) and preparing for these rides, not to mention running on occasion. I have to get back into running as I have some races coming up in the next few weeks. I think not getting into the marathon lottery and having lost my ability to do the marathon despite completing my 9 races last year due to an economic technicality has taken its toll on me. The thought of doing 8 races in three months is a bit daunting and time consuming (not to mention highly expensive) but I am determined!
Now for the food. I had an unfortunate experience with a new beef guy from the union square greenmarket, who sold me spoiled meat. Its not his fault, these temperatures are ridiculous for the end of summer/beginning of fall and I had a long way to ride on my bike and I have learned to never ever buy frozen hamburgers not in a see through package again - I was really worried about those when I saw them - but my mom really wanted them and I felt pressured to get them. I don't know if the taste or smell of inedible grass fed beef has turned me off to meat altogether - but I am taking a bit of a vegetarian month off. I am experimenting with spirulina, nutritional yeast and hemp seeds as my main forms of protein. Nutritional yeast has all the B vitamins, even the mighty B12 thought only to be in animal products. Dairy, egg and meat industry beware, nutritional yeast may blow your marketing cover! I've also been taking these new drinkable vitamins called Ola Loa. I'm not a big fan of nutritional supplements but I must say that ever since I have been taking these, probably combined with my newfound veggie protein and ever love of green vegetables, I have incredible energy and happiness. Granted things are going particularly well in my life and my business, so that might be helping, but I still think its linked to what I am putting in my mouth.
I found a great set of recovery items for workouts. I am giving a lecture at the JCC of Manhattan on September 21st at 2pm on Sports Nutrition, so I have been thinking about my own recovery techniques and those endless varieties of packaged recovery suggestions on the market. I have been using unsweetened goat yogurt, kefir, bee pollen and a bit of buckwheat honey with some hemp seeds added for protein. I have also used my tried and true smoothies with acai, berries, hemp seeds, almond milk and either greens powder, spirulina, bee pollen or some combination thereof. If I have greens on hand, I will throw them in with maybe a ripe peach sliced up if I have one around. I find that nothing helps me recover better and gives me more energy than a smoothie with these ingredients. I have also been taking to having small amounts of raw honey while working out. I found small packages of raw honey that work the same as hammer gel or these other gels on the market and a) taste better and b) are more nutritious and natural that hammer gel, gu or clif shots. I'm a little afraid of some of those ingredients.
I'm going to go enjoy my early lunch now of greens, brown rice, nutritional yeast and hemp seeds with a few flax seeds and sesame seeds added for good measure. A few tablespoons of different seeds are a great addition to any grain or vegetable dish for added protein, omega 3 essential fats and good vitamins and minerals (selenium!). Look for ground varieties if you suffer from digestive issues or soak your seeds prior to adding them to your favorite dishes or smoothies.
http://ilanadonna.typepad.com/downtown_diary/
In addition, I am in boot camp at Asphalt Green meeting each of their trainers 1:1 to learn their unique style. It is wonderful and painful at the same time. I feel like a gym rat working out with a trainer nearly every day. I have to say its been very humbling. I thought I was in excellent shape. I did a triathlon, my resting heart rate is about 60, what has happened to me? I'm working out nearly every day and biking across town (because the only way to efficiently get around the city is by bike!) and preparing for these rides, not to mention running on occasion. I have to get back into running as I have some races coming up in the next few weeks. I think not getting into the marathon lottery and having lost my ability to do the marathon despite completing my 9 races last year due to an economic technicality has taken its toll on me. The thought of doing 8 races in three months is a bit daunting and time consuming (not to mention highly expensive) but I am determined!
Now for the food. I had an unfortunate experience with a new beef guy from the union square greenmarket, who sold me spoiled meat. Its not his fault, these temperatures are ridiculous for the end of summer/beginning of fall and I had a long way to ride on my bike and I have learned to never ever buy frozen hamburgers not in a see through package again - I was really worried about those when I saw them - but my mom really wanted them and I felt pressured to get them. I don't know if the taste or smell of inedible grass fed beef has turned me off to meat altogether - but I am taking a bit of a vegetarian month off. I am experimenting with spirulina, nutritional yeast and hemp seeds as my main forms of protein. Nutritional yeast has all the B vitamins, even the mighty B12 thought only to be in animal products. Dairy, egg and meat industry beware, nutritional yeast may blow your marketing cover! I've also been taking these new drinkable vitamins called Ola Loa. I'm not a big fan of nutritional supplements but I must say that ever since I have been taking these, probably combined with my newfound veggie protein and ever love of green vegetables, I have incredible energy and happiness. Granted things are going particularly well in my life and my business, so that might be helping, but I still think its linked to what I am putting in my mouth.
I found a great set of recovery items for workouts. I am giving a lecture at the JCC of Manhattan on September 21st at 2pm on Sports Nutrition, so I have been thinking about my own recovery techniques and those endless varieties of packaged recovery suggestions on the market. I have been using unsweetened goat yogurt, kefir, bee pollen and a bit of buckwheat honey with some hemp seeds added for protein. I have also used my tried and true smoothies with acai, berries, hemp seeds, almond milk and either greens powder, spirulina, bee pollen or some combination thereof. If I have greens on hand, I will throw them in with maybe a ripe peach sliced up if I have one around. I find that nothing helps me recover better and gives me more energy than a smoothie with these ingredients. I have also been taking to having small amounts of raw honey while working out. I found small packages of raw honey that work the same as hammer gel or these other gels on the market and a) taste better and b) are more nutritious and natural that hammer gel, gu or clif shots. I'm a little afraid of some of those ingredients.
I'm going to go enjoy my early lunch now of greens, brown rice, nutritional yeast and hemp seeds with a few flax seeds and sesame seeds added for good measure. A few tablespoons of different seeds are a great addition to any grain or vegetable dish for added protein, omega 3 essential fats and good vitamins and minerals (selenium!). Look for ground varieties if you suffer from digestive issues or soak your seeds prior to adding them to your favorite dishes or smoothies.
Wednesday, August 27, 2008
farmers market and CSA foraging - this week's finds!
So I have been loving working with NYC greenmarkets. Its so much fun to just walk the market, see what's fresh and make up a recipe. Sometimes this can be frustrating for people who I meet at the market who want recipes right then and there. This is artist's work I tell them. The recipe didn't exist before the morning. I'm happy to take their name and email and add them to my mailing list. Each of my monthly newsletter feature one of the recipes I have created from a day of cooking at the greenmarket.
Lately I have been enthralled by two things at the market: eggplant and garlic. Its funny, eggplant just seems so ordinary. It has been around forever and its a staple of Italian, Japanese and Eastern European cuisines (especially in Jewish households hailing from Brooklyn like my Grandmother and Aunt who would put eggplant in everything). The funny thing though is I thought I didn't particularly like eggplant. At least I never liked the eggplant I had in Italian restaurants or that my Aunt prepared, and the eggplant I had in Japan was ok, but this past week I got two deliveries of eggplant with my CSA and I made stir fries and a version of ratatouille with them and boy were they delicious! I made the ratatouille with delicata squash, the eggplant and a peach that was just a bit too ripe to eat raw. Wonderful! I'll post the recipe as soon as I write it up and the first picture I've posted with this blog is the finished product.
As for the garlic. I've never seen garlic in its natural state before with stalks called scapes that are perfectly edible and taste like a scallion. They are wonderful too. I've used the scapes in stir fries and soups. I've not seen the scapes around lately and I am guessing they are now out of season. I see most garlic with hard brown stalks which I'm not adding to anything I am cooking! But the garlic at the markets lately is still so wonderful and soft. It smashes immediately into a wonderful oily pulpy almost syrupy mash and its just great to work with. I made some marinara sauce with fresh tomatoes using the garlic and it just was divine. Marinara sauce is probably the world's easiest food to make. Just tomatoes, garlic, oil and a bit of garlic. Boil, wait. mmmmm. I served quinoa pasta with it, which was also delicious and gluten free.
Salivating? Excited? You should be, I am! I advise you get out there to the market and buy some eggplant and fresh garlic. Cut both up (smash the garlic with a chef's knife) and roast it with a little olive oil and salt at 400 degrees for 30 min or wait just a bit until I post the recipe to see how to invent something a little different with your eggplant.
I work alternating Saturdays on the greenmarket on 106th and Central Park West, I hope to see you there around 11am and you can watch me make some interesting recipes with whatever is fresh that day. Bring your writing pad to take notes on how to develop the recipes or sign up for my newsletter and I'll send them to you.
See you at the markets!
Friday, August 22, 2008
kettleballs, oh my!
So I am going to be doing some nutrition programs at Asphalt Green in the Fall. In addition to doing their Triathlon Club a few years back where I trained for my first triathlon, with the help of their wonderful supportive triathlon coaches, I've been lucky enough to try out a few of their personal trainers at their very glorious athletic facilities. Equinox watch out! While Asphalt Green might not have Equinox's luxury (or Juice bar - which I have to admit, is a big draw), it makes up for in trainers. On Wednesday, I tried out Ralph, who was amazing and although I had a light workout where I wasn't really sweating, I definitely felt it in my posterior a few days later and worked out some muscles which have not been addressed in years.
Today, I had the mother of all workouts - the kettlebell workout. A kettlebell looks like an old school make it at home bomb, like the kind out of Marvin the Martian looney toons cartoons. Its apparently a Russian weightlifting technique (leave it to the Russians to develop instruments of torture...I mean, exercise equipment!). My kettlebell instructor, who was fabulous by the way, had me sweating in about two minutes. I worked harder than I have worked for most half marathons, in about 20 minutes and I kept having to be reminded to breathe. Every time my trainer, DeJuana told me I had 30 seconds to go, I thought that those 30 seconds would never end. I mean, do you know how long 30 seconds can be when you are swinging a 7 pound dead weight through your thighs? It is a very long time. Apparently, I was working with the "lightest" weight. Granted I have lifted 90-110 pounds with my quads in my prime or more but this 7 pound weight was hell. Absolute hell.
Anyway, I write about this because all in all, it was a fabulous experience and I highly recommend it. DeJuana tells me he has clients in their 80's doing this workout with him...and I bet they could kick my butt. I am a seasoned runner and triathlete and the kettelbell kicked me in the behind but good. I actually think it will be an excellent complement to my running and biking. I loved DeJuana's style and coaching. He's going to be a great partner as I kick off the Asphalt Green nutrition program in the fall and I am really looking forward to working with him. I encourage anyone looking for a fun workout, where you are going to work hard but where its really different and interesting to try a kettleball workout. Its unlike anything I have ever tried. DeJuana also teaches boxing and it was quite evident he was a boxing teacher. Kettleball workouts have many elements of boxing in the way you train. And my arms are starting to develop quite a bit of tone, Rocky watch out!
Sunday, August 17, 2008
Digestive Wellness Part I
Acid reflux, irritable bowel syndrome, constipation, or worse diarrhea, nobody's talking about it, but just about everyone is experiencing it. If one of these foods is high on your daily consumption list, read on: cookies, ice cream, taco bell, McDonalds hamburgers, tortilla chips, licorice, potato chips, hot dogs, sandwiches, yodell's, orange and other fruit juices, bagels and cream cheese, soft cheese (cream, brie, fresh mozzarella, and other non aged processed varieties) cottage cheese or pinkberry/frozen yogurt treats. So why would these foods cause digestive problems? Let's look at some of the major culprits of some of these foods.
White flour - in cookies, taco bell, hamburgers, hot dogs, tortilla chips (don't have flour - but basically do the same thing upon digestion), licorice, sandwiches, yodell's, bagels...white flour has no fiber. It takes no effort for the body to digest it and it causes our intestines to become lazy and in people who suffer from celiac disease - the gluten in white flour causes a whole host of malabsorption problems. The other wonderful thing that white flour causes in the body is an overgrowth of yeast or Candida. Candidaysis is one of the leading causes of absorptive and digestive related problems as well as in some people brain fog and ADHD symptoms. So what can you do - first thing: replace white flour with whole grains...not whole grain breads, but actual whole grains. If you suffer from Crohn's, IBS, Ulcerative Colitis or any other major digestive problem - stick to gluten free grains like quinoa, millet, wild rice, brown rice teff,or amaranth.
White Sugar - sugar does what white flour does in the body. Its an addictive substance. It leads to candida overgrowth. It makes our digestive tracts lazy and we stop producing as much stomach acid if we eat too much of it. Try to get sweetness from natural sweeteners such as agave nectar, honey, succanat or stevia. Stevia is the only sweetener that will truly prevent candida, but the other ones can lessen its severity and are better for diabetics. Artificial sweeteners make you hungry. If only diet coke actually made us thin...dairy also leads to candida overgrowth.
Fructose - some people with digestive problems are actually fructose intolerant. Fruit juice and high sugar fruits such as mangoes, pineapple, melon and bananas cause the intestines to spasm and cause gas/problems with elimination. If you are suffering these problems try low sugar fruits in small quantities such as berries, apples or pears. Enjoy them a fruit smoothie with hemp seeds to lower the overall glycemic index and make them easier on your digestion. Cooked fruits also are easier to digest - cooked apples, peaches and pears make a wonderful dessert and are an excellent addition to a green vegetable stir fry.
Dairy - the process of pasteurization has rendered cow's milk products indigestible. Besides the lactose that causes many people intolerance, pasteurized casein is virtually indigestible and nearly half as absorbable as raw casein. Sheep and goat milk are somewhat more easily digestible due to a lower concentration of lactose and protein that is more easily assimilateable. The problem with many goat milks is that they are ultra pasteurized which pose problems. Look for raw dairy or dairy from your farmers market that may have been pasteurized just enough to meet FDA standards - but aren't ultra pasteurized. Also milk from pregnant cows (most of factory farmed milk, even some organic brands) which might not contain artificial hormones still has many many natural hormones in it because the cows are kept pregnant in order to ensure a large amount of milk production throughout the year. This milk may pose dangers to women either trying to get pregnant, control symptoms of PMS and polycystic ovarian syndrome and also those who are prone to women's cancers (all women!) or those who already have had cancer or have precancerous growths.
What can I eat? Try an elimination diet where for two weeks you eat green vegetables, grains, fish and lean animal protein and avoid white flour, sugar, fruit juice, high sugar fruits such as banana, mango and pineapple, acid containing foods such as tomatoes and citrus, dairy products and caffiene.
After a week, slowly add in each of the foods you have been avoiding daily, one at a time and see which ones cause problems for you - you should be able to tell each day because you have cleansed your system. Sometimes a longer cleanse of two to four weeks is necessary.
Its best to avoid these problem foods for a little while or reduce but not eliminate from your diet, slowly you will realize which foods are causing the problems.
I encourage you to post questions and comments on this post and stay tuned for additional posts in this series.
White flour - in cookies, taco bell, hamburgers, hot dogs, tortilla chips (don't have flour - but basically do the same thing upon digestion), licorice, sandwiches, yodell's, bagels...white flour has no fiber. It takes no effort for the body to digest it and it causes our intestines to become lazy and in people who suffer from celiac disease - the gluten in white flour causes a whole host of malabsorption problems. The other wonderful thing that white flour causes in the body is an overgrowth of yeast or Candida. Candidaysis is one of the leading causes of absorptive and digestive related problems as well as in some people brain fog and ADHD symptoms. So what can you do - first thing: replace white flour with whole grains...not whole grain breads, but actual whole grains. If you suffer from Crohn's, IBS, Ulcerative Colitis or any other major digestive problem - stick to gluten free grains like quinoa, millet, wild rice, brown rice teff,or amaranth.
White Sugar - sugar does what white flour does in the body. Its an addictive substance. It leads to candida overgrowth. It makes our digestive tracts lazy and we stop producing as much stomach acid if we eat too much of it. Try to get sweetness from natural sweeteners such as agave nectar, honey, succanat or stevia. Stevia is the only sweetener that will truly prevent candida, but the other ones can lessen its severity and are better for diabetics. Artificial sweeteners make you hungry. If only diet coke actually made us thin...dairy also leads to candida overgrowth.
Fructose - some people with digestive problems are actually fructose intolerant. Fruit juice and high sugar fruits such as mangoes, pineapple, melon and bananas cause the intestines to spasm and cause gas/problems with elimination. If you are suffering these problems try low sugar fruits in small quantities such as berries, apples or pears. Enjoy them a fruit smoothie with hemp seeds to lower the overall glycemic index and make them easier on your digestion. Cooked fruits also are easier to digest - cooked apples, peaches and pears make a wonderful dessert and are an excellent addition to a green vegetable stir fry.
Dairy - the process of pasteurization has rendered cow's milk products indigestible. Besides the lactose that causes many people intolerance, pasteurized casein is virtually indigestible and nearly half as absorbable as raw casein. Sheep and goat milk are somewhat more easily digestible due to a lower concentration of lactose and protein that is more easily assimilateable. The problem with many goat milks is that they are ultra pasteurized which pose problems. Look for raw dairy or dairy from your farmers market that may have been pasteurized just enough to meet FDA standards - but aren't ultra pasteurized. Also milk from pregnant cows (most of factory farmed milk, even some organic brands) which might not contain artificial hormones still has many many natural hormones in it because the cows are kept pregnant in order to ensure a large amount of milk production throughout the year. This milk may pose dangers to women either trying to get pregnant, control symptoms of PMS and polycystic ovarian syndrome and also those who are prone to women's cancers (all women!) or those who already have had cancer or have precancerous growths.
What can I eat? Try an elimination diet where for two weeks you eat green vegetables, grains, fish and lean animal protein and avoid white flour, sugar, fruit juice, high sugar fruits such as banana, mango and pineapple, acid containing foods such as tomatoes and citrus, dairy products and caffiene.
After a week, slowly add in each of the foods you have been avoiding daily, one at a time and see which ones cause problems for you - you should be able to tell each day because you have cleansed your system. Sometimes a longer cleanse of two to four weeks is necessary.
Its best to avoid these problem foods for a little while or reduce but not eliminate from your diet, slowly you will realize which foods are causing the problems.
I encourage you to post questions and comments on this post and stay tuned for additional posts in this series.
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