This post is sure to drum up controversy since everyone has very strong opinions and preferences. The information out there is so erroneous that it is truly hard to get a handle on what one should consume to be healthy. I will not be going into the subject in tremendous depth, but will be posing the issue here to bring your attention to it and to get you started on your own research and informed opinion forming.
Question Your Assumptions
Again, like soy, meat and dairy are not evil, but it is best to realize that we are quite misinformed about the two, and we need to do some research to seriously question our current assumptions.
Protein from Animal vs. Plants
For meat, we have had it pounded in our heads that meat is THE end-all-be-all for protein in our diets. Most of this assumption has come from trainers and the like, who have found rapid results for muscle accumulation with consumption of protein meat (and dairy). But, further research has found that the protein from plant sources (beans, quinoa, green leafies, etc.) may not lead to as quick of results as meat and dairy consumption, but that the muscle mass and tone last longer. And, there isn't the risk of disease that is prevalent with high animal protein consumption.
One of the best analogies I've heard is from Boutenko in Green for Life (which is excellent). She used the analogy of a wedding dress, stating that if you bought a wedding dress (animal protein) and then altered it for your wedding dress, it would look ok, but would not be a perfect fit. But, if you were to buy the material (plant protein) and have a wedding dress specially made for you, then it would be perfect. Your body is designed to take the individual amino acids from plants and assemble them into the perfect proteins (you just need to eat a varied diet to get all the amino acids, but you don't even have to eat the "perfect protein" within one meal--your body can take the amino acids from different meals and assemble them as needed). Whereas consuming animal protein, your body has to take the inferior protein, break it down, and then try to reassemble it from imperfect parts.
The China Study
The China Study is THE seminal work on research of protein from animal sources versus protein from plant sources. The author, Dr. T. Colin Campbell, set out his research years ago to prove that animal protein was the missing health piece in developing countries (having been raised on a cattle farm), when he found that animal protein actually led to diseases not prevented them.
His animal studies, giving animals the same levels of animal protein (casein--the protein from dairy) as the S.A.D. (Standard American Diet) or 20%, found that animal protein actually led to disease, whereas animal protein at 5% actually fought disease. He then continued his research after animal studies to observational human studies in China.
I'll let you read the book to get the nitty gritty details, but suffice it to say, I think this book is an absolutely MUST READ for all! It is incredibly eye opening and shifted my whole thinking. The only thing I wish that Dr. Campbell did do was address the differences between animal proteins (meat, dairy, and egg) instead of lumping them together (although maybe the effect is the same??). I also wished he would have considered the effects of packaged/refined foods with his human observations in China--although maybe that was not within the scope of his studies (would have been nice though).
Too Much is Too Much
We are truly overdoing it with meat consumption. If you look at our animal farming, production, and slaughtering practices, we have gone ridiculously overboard in the U.S. Watch Food, Inc. for quite the eye opener.
The best source for a guide to eating is the LDS Word of Wisdom. It is truly excellent and inspired. The largest portion of text of Section 89 is about food consumption. Isn't it strange that we Mormons tend to gloss over this and think of the Word of Wisdom as just informing us not to consume harmful substances (such as alcohol, caffeine, tea, smoking, etc.)? Verses 10-18 of Section 89 instruct us to eat grains and "whole herbs... in their season" (herbs are referring essentially to vegetables and fruits). For meat, we are instructed to eat it "sparingly" in times of "winter, or of cold, or of famine." We have gotten away from this by eating meat everyday for essentially breakfast, lunch, and dinner.
My Elimination Diet
I did an elimination diet last October in which I didn't eat any wheat, corn, dairy, eggs, soy, or peanuts (or sugar either). The diet included lots of veggies, fruit, and alternative grains, as well as meat (the best kinds - organic, grass fed, and free range--very expensive!!!) for breakfast, lunch, and dinner. It wasn't large amounts of meat, but it was interesting what I found through my experience.
My body didn't miss any of the items I had excluded, and I loved eating large amounts of veggies and other grains. What I did find was that I felt a complete overload on meat. It was no more meat than is "normal" for the S.A.D., but I felt I never wanted to eat meat again (or at least much of it). It was an interesting finding to me.
I personally have been so very happy limiting my meat and dairy consumption to less than 10% per week. I eat A LOT more beans and have found that I not only feel satiated longer (which is what protein does) but that my body doesn't balk at the large consumption of meat. I'm getting the protein I need and feel great. It is also amazing to find the variety available when I introduce more beans into my diet, since there are soooo many kinds of beans!
Recommendations
For the recommended 10% or less of animal protein (from The China Study) that you do consume without ill effects, you would do best to consume the right kinds. For meat, it is best to consume organic grass fed beef, free range chicken, and wild fish (FYI - farmed salmon are fed unnatural diets, have lower Omega 3 fats and higher Omega 6 fats than the wild-caught fish, and are often injected with dye to look pink since their unnatural habitat doesn't lead to the natural pink flesh of salmon).
For dairy, the best option is to avoid as much dairy as possible, keeping yogurt or kefir in your diet for the good probiotics. For any dairy you do consume, in a perfect world, it would be best to use raw whole milk (whether as an occasional milk beverage for fun--not large amounts--or for use in making kefir or yogurt--I will give recipes later).
If that is not feasible, the next best option would be to buy organic, whole milk to avoid the antibiotics and hormones in milk that is not organic and the altering of the milk fats (just drink much less!). Fat free milk often has water and powdered milk added to it (crazy, right!). The homogenization and pasteurization of milk alters the milk protein and milk fat making them more harmful/less beneficial. Dr. Mercola has some good articles on raw milk. You can search his website/blog. I don't agree with everything he says (he's a big proponent of meat and dairy, and I trust Dr. Campbell's research in The China Study more). Dr. Mercola also uses scare tactics, which I don't like. But, it's good to read different sources.
Robyn Openshaw (GreenSmoothieGirl.com) gives a good response to Dr. Mercola's attack of The China Study. See http://www.greensmoothiegirl.com/articles/clash-of-the-titans/. She also has some good information on her website on plant vs. animal protein.
I would love to hear your comments.
Tuesday, September 6, 2011
Target #4 (1 of 2): Soy - Untruth in Advertising (NOT a miracle food after all)
We have been so inundated with claims that soy is the miracle health food. Unfortunately, that is not true. This myth has been started and perpetuated than none other than the largest profit-maker (and monopoly holder) of soy products - Monsanto. When you research soy, you'll see that most of the sights purporting the great health claims of soy have a financial interest in selling soy products. You've probably heard the name before, usually linked to Big Bad Monsanto or the like. It may sound like conspiracy, but unfortunately, it's true (watch Food, Inc. for more info).
Not Evil - Just Not a Miracle Health Food
Soy is not evil and awful, but it is good to best understand the food before you believe miracle claims out there. Soy in its natural state is not bad for you, such as organic edamame (soy beans) or maybe a little miso or limited organic soy sauce. If you want to have soy, have it in this way. Drinking soy milk and eating tofu (both of which are often processed) is not necessarily the most healthy thing to do. You can have a bit on occasion, but large amounts will actually be worse for you than good.
Problems with Soy
One of the worst problems with soy is again over-consumption of the processed kind. Soy is one of those (along with wheat, corn, and sugar) that is in almost everything packaged. It is the refined soy consumed in this way that is truly bad for you (just as anything refined is). Soy is also a known allergen (along with wheat, dairy, eggs, peanuts, tree nuts, fish, and shellfish). You can naturally have an allergy to it or get an allergy to it by eating it in large amounts and too regularly (which can happen unwittingly by consuming a lot of packaged foods). Soy can also cause problems with your thyroid. Some claim that it can lead to low energy, forgetfulness, lack of focus, and depression.
One of the best things to understand is that soy beans have natural estrogen that can cause problems with hormone levels (particularly refined soy!!). That's why you see recommendations from doctors or on labels that say not for pregnant women. Pregnant women, all children, and menopausal women should definitely avoid soy, either entirely or limited amounts of organic edamame, miso, or a little soy sauce. JJ Virgin has some good information on soy (her No Joy in Soy info -- see http://jjvirgin.com/). There is a wealth of info on the web too (remember to check sources). Do your homework and let me know your thoughts on the subject.
Not Evil - Just Not a Miracle Health Food
Soy is not evil and awful, but it is good to best understand the food before you believe miracle claims out there. Soy in its natural state is not bad for you, such as organic edamame (soy beans) or maybe a little miso or limited organic soy sauce. If you want to have soy, have it in this way. Drinking soy milk and eating tofu (both of which are often processed) is not necessarily the most healthy thing to do. You can have a bit on occasion, but large amounts will actually be worse for you than good.
Problems with Soy
One of the worst problems with soy is again over-consumption of the processed kind. Soy is one of those (along with wheat, corn, and sugar) that is in almost everything packaged. It is the refined soy consumed in this way that is truly bad for you (just as anything refined is). Soy is also a known allergen (along with wheat, dairy, eggs, peanuts, tree nuts, fish, and shellfish). You can naturally have an allergy to it or get an allergy to it by eating it in large amounts and too regularly (which can happen unwittingly by consuming a lot of packaged foods). Soy can also cause problems with your thyroid. Some claim that it can lead to low energy, forgetfulness, lack of focus, and depression.
One of the best things to understand is that soy beans have natural estrogen that can cause problems with hormone levels (particularly refined soy!!). That's why you see recommendations from doctors or on labels that say not for pregnant women. Pregnant women, all children, and menopausal women should definitely avoid soy, either entirely or limited amounts of organic edamame, miso, or a little soy sauce. JJ Virgin has some good information on soy (her No Joy in Soy info -- see http://jjvirgin.com/). There is a wealth of info on the web too (remember to check sources). Do your homework and let me know your thoughts on the subject.
Delicious Gluten-free Bread Recipe
Ingredients
1 Tbsp. yeast
1 Tbsp. honey
1 ½ c. water (105 degrees or a little less than hot)
2 ½ cups gluten free flour mix (see below)
2 tsp. guar gum (or xanthan gum, which is corn based)
1tsp. salt
3 eggs (or 9 Tbsp. water and 3 Tbsp. ground flax seed – but bread is not as fluffy)
1 ½ Tbsp. light olive oil (or raw, unrefined coconut oil)
1 tsp. cider vinegar
Gluten Free All Purpose Flour Mix:
Option 1
3 parts brown rice flour
3 parts tapioca or corn starch
2 parts sorghum flour, quinoa flour, or garfava (blend of garbanzo bean/fava bean) flour
1 part masa harina (or almond flour)
Option 2
5 parts brown rice flour
3 parts sorghum, quinoa or garfava flour
2 2/3 parts tapioca or corn starch
1 part potato starch
1/4+ part potato flour
Directions
1. Start by combining the yeast and honey in a small bowl. Let this mixture sit while you mix the rest of the ingredients – bubbles and foam should form if the yeast is good.
2. Combine the flour mix, guar gum, and salt in a large mixing bowl and stir well.
3. In a third bowl (or I use my Blendtec), whisk the eggs, oil, and vinegar until the eggs are a bit frothy.
4. By this point the yeast mixture should be foamy, so you can pour the two liquid mixtures into the flour mixture. Blend the dough with a mixer for 4 minutes. (I add the yeast mixture to the egg mixture already in my Blendtec, then add the flour mixture to the Blendtec, and blend until combined. Then, I pour the “batter” into a prepared bread pan).
Conventional Oven Directions:
Scoop (or pour) the dough into a greased loaf pan (more like thick batter than regular gluten bread dough). Allow the dough to rise in a warm area until it is about 1 inch from the top of the pan (for me it’s usually around 20 min.). Then bake at 375 degrees for 50 – 60 minutes.
Bread Machine Directions:
Scoop your dough into the bread machine and smooth the top of the dough. Bake bread using an 80 minute setting that allows for 20 minutes of kneading, 18 minutes of rise, and 42 minutes of baking. Don’t use the paddle – without the paddle, you are effectively doing a 38 minute rise and a 42 minute bake. The advantage of not using the paddle is that you don’t end up with a hole in the bottom of your bread.
Other Notes:
· You can buy the GF flours (but sometimes they are expensive and blends are not as good), so I grind mine in my mill (The Kitchen Mill by Blendtec) or dry in my Blendtec turbo blender (which is not as fine as my mill but still works). I make a big batch of GF flour and keep it in an air-tight container in my fridge or freezer for regular and frequent use (makes it easier than blending flours every time).
· For almond flour (can't grind in mill), I use the dried bits of almond strained from the almond milk I make (“waste not, want not” ;) ).
· The masa harina in the flour mix for this recipe is usually available in the Hispanic sections of most grocery stores. Due to the way it is processed, masa harina is very absorbent and you cannot substitute corn meal or corn flour. You can purchase masa harina on Amazon.com if it is not available locally.
· If you are allergic to corn then you can make the following substitutions: guar gum instead of xanthum gum, tapioca starch instead of corn starch, and almond flour instead of masa harina. I try to avoid corn products as much as possible since we already get so much corn in our diets through refined & packaged foods (which I try to avoid entirely, but I'm human!!) – best to get variety.
Celiac and Gluten Sensitivity -- more common than you think...
Earlier this year, I found out with certainty that I have gluten sensitivity. Wham! The hammer hit hard. It is not a "sentence" you want to receive -- especially since it is for life, but it has been a huge blessing to me. Because of this new-found knowledge, I will be doing relevant posts on the subject fairly frequently.
Celiac vs. Gluten Sensitivity
I am just learning about the subject in more depth this year, so there is still much that I need to research, but I have learned so much already. A dear friend of mine (who is definitely not the only one!) has had Celiac disease her whole life and I have known her for years, so it is not new to me, but gluten sensitivity is. Although gluten sensitivity is not full-blown celiac, it often has similar symptoms and has the same "sentence." That "sentence" is to never eat any gluten in any form (including being very careful of any cross-contamination, such as using the same knife for both gluten-free and wheat breads, etc.) for the rest of your life. This is not so hard to do at home but gets very tricky when eating out or at a friend's home or the like. Luckily it is getting easier as the world is getting more educated on the subject.
Celiac disease usually leads to gastro intestinal problems, whereas gluten sensitivity can lead to gastro intestinal problems, but more often to neurological problems (for me, that meant horrible migraines). Since being gluten free, my almost lifelong, twice per month, 3-5 day debilitating migraines have all but stopped--which is an utter miracle!! When I do get the occasional headache (usually do to poor sleep, dehydration, or going too long between meals), it is markedly different and much less painful and all-consuming.
Gluten Sensitivity in the Genes
I found that I have two alleles (gene copies) which mark a gluten sensitivity tendency (which doesn't mean you have it but that you could be prone to it with a certain trigger in your life). I apparently have had the trigger, since I do have gluten sensitivity and actual malabsorption because of it (which means my body is attacking itself with antibodies and that not all the nutrients are being absorbed as they should -- which can lead to all kinds of health issues, depending on your genes and environment, such as heart disease, kidney failure, diabetes, etc., etc.).
With two alleles, it means that both my mother and father had at least one each (since I have matching ones from both mother and father). This said, I'm all but certain that my father had gluten sensitivity while he was living and that it was a significant contributor to his horrible migraines (and likewise, mine), kidney issues, and even heart problems. I wish I would have known about this in time to have him checked. His life could have potentially been much more pain free (and even longer) if he had known. At least I know what I know now to improve and lengthen my life and my child's life (who has at least one allele from me, which could be triggered in his lifetime).
My brothers and sisters could also benefit from checking the symptoms lists and seeing if they should be tested, knowing that our parents each had the alleles.
Reducing Gluten Consumption Is Good for All
All that being said, I'm of the opinion after my much research that EVERYONE could significantly benefit from reducing the amount of wheat consumption in their daily diets. Celiac and gluten sensitivity are alarmingly common. I'm certain this is due mainly to our over consumption of processed foods (fast food and anything boxed, bagged, or even canned sometimes) that almost all have some form of gluten--whether it is expressly listed or not (I have learned all sorts of ingredient names that include gluten such as maltodextrin--unless specifically listed as being from corn or rice).
The other main reason for the gluten issues people have today is likely due to the actual change in the type of wheat we consume today. Over the last decades, wheat has specifically been bred to be high in gluten because of people's preference for baked goods and refined foods that are more fluffy due to greater gluten content.
Thus, on this blog, I will frequently add gluten-free recipes that are not only for those who KNOW they have a problem with gluten, but for all to improve your diets and hopefully keep from developing a problem with gluten.
Symptoms List for Gluten Issues
It is quite difficult to know just how problems with gluten will be made manifest (since the resulting malabsorption can rear its ugly head in many ways). Enterolab (one of the leading testing labs for gluten and other issues states:
"Although there may be no detectable symptoms of the immune response to gluten, the typical symptoms people develop occur when the reaction begins to damage the intestines. The symptoms, resulting from malabsorption or improper digestion of dietary nutrients, include abdominal bloating or pain, diarrhea, constipation, gaseousness, or nausea with or without vomiting. It appears that acid reflux in the esophagus, manifesting as heartburn, may be a potential symptom as well. Other symptoms people experience include fatigue, joint pains, mouth ulcers, bone pain, abnormal menses in women, and infertility" (http://enterolab.com/StaticPages/Faq.aspx#symptoms).
From additional research, I have learned about the neurological issues that often stem from it (such as migraines). So, I would add migraines to the list.
Research and Testing Sites
EnteroLab.com (with Dr. Kenneth Fine) is an excellent source of information on the subject of gluten issues. If you are interested in learning more, I would start there. Dr. Tom O'Bryan is good too and does other types of testing through Cyrex lab (although I prefer Enterolab's testing). See http://www.thedr.com/ for more info and research. You can also get a ton of information on the web through Google searches (just make sure you verify the source).
Just doing a Celiac panel to test for gluten issues with your regular doctor will NOT be enough. If you have full-blown Celiac with significant damage already done to the villi in your intestines, then the test is very accurate in testing positive for Celiac. (Your villi are the "carpet fibers" in your intestines that grab the nutrients, etc. to be distributed to your body. If significant damage has already been done to these villi, they will be more like berber carpet when they should be like shag carpet, and therefore, not able to grab the nutrients)
To find out if you have a problem with gluten (either gluten sensitivity or Celiac before significant damage has been done), the typical Celiac panel will not detect it. It's a good place to start, but if it is negative, it doesn't necessarily mean you don't have a problem with it. The cheapest way of knowing if you have a problem with it is very strictly going off gluten for a few months and journaling along the way to see if your health improves. If you want to know for sure from a test though, you will need to do either a stool test (and genetic test, if you'd like) through EnteroLab.com or a blood test that tests for more than just the one protein tested for in typical Celiac panels through Dr. O'Bryan and Cyrex Lab (http://www.thedr.com/).
Hopefully, this post is enough to get you aware and interested in the subject whether for yourself or those around you. We all need to better understand the issues faced. There really is a wealth of information out there on the web, but not much through typical avenues of information (esp. regular doctors). Let me know what you find in your research efforts.
For those of you knowledgeable on the subject, I would love to hear your recommendations for more information also.
Celiac vs. Gluten Sensitivity
I am just learning about the subject in more depth this year, so there is still much that I need to research, but I have learned so much already. A dear friend of mine (who is definitely not the only one!) has had Celiac disease her whole life and I have known her for years, so it is not new to me, but gluten sensitivity is. Although gluten sensitivity is not full-blown celiac, it often has similar symptoms and has the same "sentence." That "sentence" is to never eat any gluten in any form (including being very careful of any cross-contamination, such as using the same knife for both gluten-free and wheat breads, etc.) for the rest of your life. This is not so hard to do at home but gets very tricky when eating out or at a friend's home or the like. Luckily it is getting easier as the world is getting more educated on the subject.
Celiac disease usually leads to gastro intestinal problems, whereas gluten sensitivity can lead to gastro intestinal problems, but more often to neurological problems (for me, that meant horrible migraines). Since being gluten free, my almost lifelong, twice per month, 3-5 day debilitating migraines have all but stopped--which is an utter miracle!! When I do get the occasional headache (usually do to poor sleep, dehydration, or going too long between meals), it is markedly different and much less painful and all-consuming.
Gluten Sensitivity in the Genes
I found that I have two alleles (gene copies) which mark a gluten sensitivity tendency (which doesn't mean you have it but that you could be prone to it with a certain trigger in your life). I apparently have had the trigger, since I do have gluten sensitivity and actual malabsorption because of it (which means my body is attacking itself with antibodies and that not all the nutrients are being absorbed as they should -- which can lead to all kinds of health issues, depending on your genes and environment, such as heart disease, kidney failure, diabetes, etc., etc.).
With two alleles, it means that both my mother and father had at least one each (since I have matching ones from both mother and father). This said, I'm all but certain that my father had gluten sensitivity while he was living and that it was a significant contributor to his horrible migraines (and likewise, mine), kidney issues, and even heart problems. I wish I would have known about this in time to have him checked. His life could have potentially been much more pain free (and even longer) if he had known. At least I know what I know now to improve and lengthen my life and my child's life (who has at least one allele from me, which could be triggered in his lifetime).
My brothers and sisters could also benefit from checking the symptoms lists and seeing if they should be tested, knowing that our parents each had the alleles.
Reducing Gluten Consumption Is Good for All
All that being said, I'm of the opinion after my much research that EVERYONE could significantly benefit from reducing the amount of wheat consumption in their daily diets. Celiac and gluten sensitivity are alarmingly common. I'm certain this is due mainly to our over consumption of processed foods (fast food and anything boxed, bagged, or even canned sometimes) that almost all have some form of gluten--whether it is expressly listed or not (I have learned all sorts of ingredient names that include gluten such as maltodextrin--unless specifically listed as being from corn or rice).
The other main reason for the gluten issues people have today is likely due to the actual change in the type of wheat we consume today. Over the last decades, wheat has specifically been bred to be high in gluten because of people's preference for baked goods and refined foods that are more fluffy due to greater gluten content.
Thus, on this blog, I will frequently add gluten-free recipes that are not only for those who KNOW they have a problem with gluten, but for all to improve your diets and hopefully keep from developing a problem with gluten.
Symptoms List for Gluten Issues
It is quite difficult to know just how problems with gluten will be made manifest (since the resulting malabsorption can rear its ugly head in many ways). Enterolab (one of the leading testing labs for gluten and other issues states:
"Although there may be no detectable symptoms of the immune response to gluten, the typical symptoms people develop occur when the reaction begins to damage the intestines. The symptoms, resulting from malabsorption or improper digestion of dietary nutrients, include abdominal bloating or pain, diarrhea, constipation, gaseousness, or nausea with or without vomiting. It appears that acid reflux in the esophagus, manifesting as heartburn, may be a potential symptom as well. Other symptoms people experience include fatigue, joint pains, mouth ulcers, bone pain, abnormal menses in women, and infertility" (http://enterolab.com/StaticPages/Faq.aspx#symptoms).
From additional research, I have learned about the neurological issues that often stem from it (such as migraines). So, I would add migraines to the list.
Research and Testing Sites
EnteroLab.com (with Dr. Kenneth Fine) is an excellent source of information on the subject of gluten issues. If you are interested in learning more, I would start there. Dr. Tom O'Bryan is good too and does other types of testing through Cyrex lab (although I prefer Enterolab's testing). See http://www.thedr.com/ for more info and research. You can also get a ton of information on the web through Google searches (just make sure you verify the source).
Just doing a Celiac panel to test for gluten issues with your regular doctor will NOT be enough. If you have full-blown Celiac with significant damage already done to the villi in your intestines, then the test is very accurate in testing positive for Celiac. (Your villi are the "carpet fibers" in your intestines that grab the nutrients, etc. to be distributed to your body. If significant damage has already been done to these villi, they will be more like berber carpet when they should be like shag carpet, and therefore, not able to grab the nutrients)
To find out if you have a problem with gluten (either gluten sensitivity or Celiac before significant damage has been done), the typical Celiac panel will not detect it. It's a good place to start, but if it is negative, it doesn't necessarily mean you don't have a problem with it. The cheapest way of knowing if you have a problem with it is very strictly going off gluten for a few months and journaling along the way to see if your health improves. If you want to know for sure from a test though, you will need to do either a stool test (and genetic test, if you'd like) through EnteroLab.com or a blood test that tests for more than just the one protein tested for in typical Celiac panels through Dr. O'Bryan and Cyrex Lab (http://www.thedr.com/).
Hopefully, this post is enough to get you aware and interested in the subject whether for yourself or those around you. We all need to better understand the issues faced. There really is a wealth of information out there on the web, but not much through typical avenues of information (esp. regular doctors). Let me know what you find in your research efforts.
For those of you knowledgeable on the subject, I would love to hear your recommendations for more information also.
I'm back!!
Sorry, all. I've had a crazy summer, but now that things are settling down a bit, I will be doing a bunch more posts.
I have been getting a lot of questions from family/friends that I have answered personally via email, but I'll try to post these for all of you to benefit -- if you're interested.
You can send me questions through a comment to a blog post, if you'd like, and I'll either answer that comment or do a blog post on it. It would be great to know what particular questions and interests you have to know what order to do my blog posts.
I would love to hear your ideas and learn from your personal research too!
I have been getting a lot of questions from family/friends that I have answered personally via email, but I'll try to post these for all of you to benefit -- if you're interested.
You can send me questions through a comment to a blog post, if you'd like, and I'll either answer that comment or do a blog post on it. It would be great to know what particular questions and interests you have to know what order to do my blog posts.
I would love to hear your ideas and learn from your personal research too!
Thursday, June 2, 2011
So, what can I eat for breakfast?
One of the biggest questions people have when trying to get off sugar and refined foods is what to eat for breakfast if they can't have cold cereal. First of all, I must say that as a formerly addicted cold cereal junkie (breakfast, lunch, dinner, snacks -- you name it), I now see the light. Cold cereal basically has no nutrition at all. You may get some fiber in some of the more sawdust-y kinds, but that's about all. When you read the labels for the nutrition info, you are usually looking at lists of added (a.k.a. "fortified") nutrients, which our body doesn't assimilate well. Then, when you consider the added sugar, preservatives, and other artificial junk, you can see that there isn't much that is redeeming about cold cereal.
Green Smoothie
Instead, I would recommend that we eat real food for breakfast. I now just have a green smoothie for breakfast, and it lasts me to lunch. Sometimes I add some protein powder (from veggie sources -- not soy or whey) to my smoothie if I want a little extra calories and protein to hold me over.
Hot Cereal
Otherwise, I will on occasion supplement the smoothie with other foods, such as hot cereal. I like oatmeal (steel-cut or old-fashioned rolled oats--never quick oats, which are often processed), quinoa, brown rice hot cereal, etc. To my hot cereal, I like to add cinnamon, nutmeg, vanilla, fruit bits (cut up apple, banana, or other), nuts, a little coconut milk or plain yogurt, and a tad bit of sweetener.
Omelets and Pancakes
Occasionally, I'll have an omelet packed with veggies (my favorite includes spinach, avocado, mushrooms, and a little feta cheese). I will also have whole-grain pancakes. For me, I must do gluten-free pancakes, which I will post about later. I like to grind up fresh flours in my Blendtec, like brown rice, quinoa, sorghum, buckwheat, etc. and then keep in my freezer for use in baked goods. I make large batches of pancakes and freeze most of them for later use (like Eggo Waffles). My son loves my pancakes (even dry). I don't use any syrup on my pancakes, but instead put fresh berries and maybe a little yogurt (plain with vanilla and a tad bit of sweetener added), or if I don't have fresh berries, I defrost some frozen berries and blend into a "syrup" (with no added sugar) in my blender. Strawberries are my favorite.
Granola
My most common (and quickest) "go to" for a few extra calories (and as a great snack) is homemade granola. Now this is the "cold cereal" that we should all be doing instead of Fruit Loops. I make a huge batch of granola (as you'll see below from the amounts used) and store it in my pantry for a week or two or in the fridge if I need to keep it longer. Let's face it, one of the biggest reasons for our high consumption rate of cold cereal is mainly due to the convenience. So, it's great to have the convenience (yet health benefits) with homemade granola. Also, it is ridiculously easy to make.
I know many of you have asked for it, so here is the recipe I use (combined and adapted from various sources):
Delicious and Nutritious Homemade Granola
In a large bowl, mix:
8 cups old-fashioned rolled oats
1 cup raw wheat germ (I use freshly ground flax seeds since I can't eat gluten)
1 cup shredded coconut (NOT sweetened--get in the bulk section)
1/2 cup freshly ground flax seeds (whole seeds will go right through you without being digested)
2 cups chopped nuts/seeds (walnuts, raw cashews, almonds, pecans, pumpkin seeds, sunflower seeds, sesame seeds)
2 Tbsp. cinnamon (and nutmeg, ginger, and/or allspice for change up)
1 tsp. salt
In a small saucepan, bring to a simmer:
1/2 cup raw honey
1/2 cup molasses or maple syrup (Grade B)
1/2 cup water
1/2 cup raw, unrefined coconut oil (or at the least, light olive oil)
1 Tbsp. vanilla (or maple flavoring)
Stir well the liquid ingredients into the dry. Put into two sheet cake pans (no need to oil the pans). Bake at 275 degrees, stirring every 15-20 minutes until the preferred crispiness (around 45 min.).
Options to add fresh to granola right before eating:
-Raisins or other dried fruit (don't store granola with dried fruit in it or it will soften the granola)
-Freshly ground flax seed (for additional omega-3s as well as enzymes, which cooking removes with temps above 116 degrees)
-Sprouted raw nuts or seeds, such as sunflower seeds, almonds, or pumpkin seeds (for full nutrient potential, including enzymes -- just soak raw nuts in water overnight to sprout)
-Coconut milk (thinned with water and flavored with vanilla and a little sweetener--delicious!), almond milk, or thinned yogurt (plain with a little vanilla and sweetener added)
Variations to flavor:
-Tropical: cashews, banana chips, dried pineapple, and ginger
-Cherry Bing: almonds, dried cherries, almond extract
-Trail Mix: peanuts, raisins, mini chocolate chips
-Orange Berry: pecans, craisins, dried blueberries, orange zest
-Pear & Hazelnut: hazelnuts, dried cherries, dried pears, vanilla
-Orange Pistachio: pistachios, dates, dried mango, orange zest, allspice
Enjoy!
Green Smoothie
Instead, I would recommend that we eat real food for breakfast. I now just have a green smoothie for breakfast, and it lasts me to lunch. Sometimes I add some protein powder (from veggie sources -- not soy or whey) to my smoothie if I want a little extra calories and protein to hold me over.
Hot Cereal
Otherwise, I will on occasion supplement the smoothie with other foods, such as hot cereal. I like oatmeal (steel-cut or old-fashioned rolled oats--never quick oats, which are often processed), quinoa, brown rice hot cereal, etc. To my hot cereal, I like to add cinnamon, nutmeg, vanilla, fruit bits (cut up apple, banana, or other), nuts, a little coconut milk or plain yogurt, and a tad bit of sweetener.
Omelets and Pancakes
Occasionally, I'll have an omelet packed with veggies (my favorite includes spinach, avocado, mushrooms, and a little feta cheese). I will also have whole-grain pancakes. For me, I must do gluten-free pancakes, which I will post about later. I like to grind up fresh flours in my Blendtec, like brown rice, quinoa, sorghum, buckwheat, etc. and then keep in my freezer for use in baked goods. I make large batches of pancakes and freeze most of them for later use (like Eggo Waffles). My son loves my pancakes (even dry). I don't use any syrup on my pancakes, but instead put fresh berries and maybe a little yogurt (plain with vanilla and a tad bit of sweetener added), or if I don't have fresh berries, I defrost some frozen berries and blend into a "syrup" (with no added sugar) in my blender. Strawberries are my favorite.
Granola
My most common (and quickest) "go to" for a few extra calories (and as a great snack) is homemade granola. Now this is the "cold cereal" that we should all be doing instead of Fruit Loops. I make a huge batch of granola (as you'll see below from the amounts used) and store it in my pantry for a week or two or in the fridge if I need to keep it longer. Let's face it, one of the biggest reasons for our high consumption rate of cold cereal is mainly due to the convenience. So, it's great to have the convenience (yet health benefits) with homemade granola. Also, it is ridiculously easy to make.
I know many of you have asked for it, so here is the recipe I use (combined and adapted from various sources):
Delicious and Nutritious Homemade Granola
In a large bowl, mix:
8 cups old-fashioned rolled oats
1 cup raw wheat germ (I use freshly ground flax seeds since I can't eat gluten)
1 cup shredded coconut (NOT sweetened--get in the bulk section)
1/2 cup freshly ground flax seeds (whole seeds will go right through you without being digested)
2 cups chopped nuts/seeds (walnuts, raw cashews, almonds, pecans, pumpkin seeds, sunflower seeds, sesame seeds)
2 Tbsp. cinnamon (and nutmeg, ginger, and/or allspice for change up)
1 tsp. salt
In a small saucepan, bring to a simmer:
1/2 cup raw honey
1/2 cup molasses or maple syrup (Grade B)
1/2 cup water
1/2 cup raw, unrefined coconut oil (or at the least, light olive oil)
1 Tbsp. vanilla (or maple flavoring)
Stir well the liquid ingredients into the dry. Put into two sheet cake pans (no need to oil the pans). Bake at 275 degrees, stirring every 15-20 minutes until the preferred crispiness (around 45 min.).
Options to add fresh to granola right before eating:
-Raisins or other dried fruit (don't store granola with dried fruit in it or it will soften the granola)
-Freshly ground flax seed (for additional omega-3s as well as enzymes, which cooking removes with temps above 116 degrees)
-Sprouted raw nuts or seeds, such as sunflower seeds, almonds, or pumpkin seeds (for full nutrient potential, including enzymes -- just soak raw nuts in water overnight to sprout)
-Coconut milk (thinned with water and flavored with vanilla and a little sweetener--delicious!), almond milk, or thinned yogurt (plain with a little vanilla and sweetener added)
Variations to flavor:
-Tropical: cashews, banana chips, dried pineapple, and ginger
-Cherry Bing: almonds, dried cherries, almond extract
-Trail Mix: peanuts, raisins, mini chocolate chips
-Orange Berry: pecans, craisins, dried blueberries, orange zest
-Pear & Hazelnut: hazelnuts, dried cherries, dried pears, vanilla
-Orange Pistachio: pistachios, dates, dried mango, orange zest, allspice
Enjoy!
Sunday, May 1, 2011
Target #3: Down with processed food! Long live whole (real) food!
Now that sugar has been discussed, the next and arguably most important step to take is to remove as much as possible (if not entirely) processed food.
Conflicting and Confusing Fad Diets & So-called Health Advice
We have been duped in the many years past as we have heard the latest new health fads (and yes, I mean fads). Over the last several years, we have heard, "Fat is horrible, remove it entirely from your diet, or at least eat low fat." Or, "Carbohydrates are evil and will turn your backside into a balloon" (ok, maybe not that exactly...). Or, quite recently (along with the no carbs craze), "Protein from meat and dairy is the end all be all. If you want to lose weight eat all the bacon, steak, cheese, and eggs you want." Can anyone say, "variety and moderation"??
So, anytime I hear such huge ridiculous, unfounded claims against or in favor of a certain segment of foods, I tend to question. From such extremes, you see very harmful outcomes (both in what becomes packaged and advertised to you as "healthy" and in the awful toll these fads take on your body). When you see low-fat products, the fat is removed/reduced, but flavor is lost, so fillers take the fat's place (usually sugar and sodium). Even skim milk is not really milk sometimes. If you look at the ingredients, you sometimes see that it is some sort of processed milk, dried milk (no really!), etc. To reduce carb and calorie intake, we see "healthy" alternatives of highly processed "100 calorie snack bags." I could go on and on, but you know exactly what I'm talking about.
We often fall prey to these ploys as we try to be as healthy as possible and then wonder why we can't shed those extra pounds, why our cholesterol and blood pressure are so high, why we get sick so often, or why we just generally lack a feeling of good health and wellness. I personally feel with all the research I've done that processed foods (from the grocery store as well as fast food) are the biggest epidemic to our health problems. In the last couple decades, we have seen significant rises in obesity, diabetes, heart problems, and cancer. Yes, there are most certainly many factors that go into this rise, but nutrition is, in my opinion (through my research), the incredibly overlooked, yet significantly transformative solution to many of these problems.
Food or Science Experiment?
Currently, we are filling our bodies with things that may resemble food in some sense, that may have began as a food, and that usually taste good (which is how they get us), but it is actually not food at all. It is someone's science experiment, and we eat it because it's advertised as healthy, right?! (Soy products--highly refined--are the perfect example of not being healthy while being advertised as being the wonder food). When you think about it, do you really want to be regularly feeding your children these so-called foods that display an impressive list of who knows what?! I know none of us would ever purposefully harm our children (or ourselves). Yet, we unwittingly have them regularly ingest these "foods" in which we have no idea what they are and that are likely slowly killing them (has anyone seen the TV show, "Honey, we're killing the kids"?--they point this out through age progression as they help families make nutrition and lifestyle changes). I'm sorry to be dramatic, but it's actually true.
Back to Basics
Instead, what we should be doing is getting back to the basics and eating whole foods, real foods. Food that we know is actually food (not something from the middle isles of the grocery store that comes with a list of unpronounceable ingredients).
Good Sources
Michael Pollan puts it best in his books, In Defense of Food and The Omnivore's Dilemma, which discuss what processed food really is, where it comes from, the food system, and what we should be eating. His pithy recommendation to "Eat food. Not too much. Mostly plants." nails it precisely. Another (and supremely reliable source ;) ) is, as we Mormons follow, the Word of Wisdom. It is interesting to realize, for those of us who are LDS, that D&C 89 only speaks of no harmful substances in just a couple of verses, whereas the bulk of the section discusses nutrition. The recommendation to eat plants plentifully and meat sparingly is brilliant.
What to Include in a Healthy Diet
We are finally, as a society, realizing that the problem isn't so much that we should be excluding or promoting one particular food category (e.g., fat, carbohydrates, or other) but that we should be eating real, whole foods (unrefined, unprocessed) in their natural state, healthy fats (instead of no fat), complex carbohydrates (instead of simple), sparing amounts of meat (I will discuss in another post), and as much veggies and fruit as possible. We still have a long way to go (and may never get there because this wise and healthful advice is the opposite of what certain companies in the food industry want you to believe so they can profit from your misunderstanding).
How to Grocery Shop
The bottom line is that when we grocery shop, we should try to do most of our shopping on the outside isles--only venturing into the center isles to get healthy grains, dried beans, whole grain pastas, spices/vinegars/healthy oils, or such.
When/if we do have any processed food (which is fairly inevitable when you live in the real world), a good rule of thumb is to do it only on occasion, to not buy anything that has more than 5 ingredients (unless they are real foods that you know what they are--which usually means "pronounceable names"), and to not buy processed foods that have any kind of sugar as the first or second ingredient. Learn to read absolutely everything (and I mean everything) on the list of ingredients for foods that comes in a bag, box, or can--until you get it down and know what healthful things you can buy.
Here are a couple examples. Canned beans. You may think that they are all good, but check out the ingredients list--not only are they loaded with sodium, they often include fillers too (sugar and unpronounceables). You can buy canned beans that are low sodium and only include beans and a tiny bit of salt--that's it. Or, you can make your own from dried beans (I'll give you simple, easy tips for how to make these, while not having to spend much time at all).
Another example is chips. I must admit, chips are my achilles. So, I allow myself the treat on occasion. But, instead of just buying any bag of chips, or even my favorites (Pringles--sooo not real food at all), I read the ingredients and buy chips that follow the rule of thumb. Good old-fashioned Lays are great on occasion (let's not go overboard--I'm speaking to myself), and I love Rice Works brown rice chips. Yummo (as Rachel Ray would say). Once you read the ingredients list for Nachos, you may suddenly lose your hankering for them (I know I have). Yikes.
Overcoming the Excuses:
Finally, you may think, this is a great idea and the optimal way to eat but that it is too expensive to eat healthfully or that you are too busy to make your own beans, to make brown rice, or to chop and cook all those veggies, etc.
Excuse #1 - Healthy Eating Costs Too Much:
My answer to you first of all is to ask yourself how much you spend on packaged food (e.g., cold cereal, snacks of any kind, canned and boxed dinners/foods, frozen ready-to-heat-and-eat foods, etc.). When you eliminate these (often expensive) foods and instead by real food (dried beans, brown rice and other whole grains, fruits, and veggies), you may find that you actually save money. I did. Don't do one-to-one comparisons, like the price of a bottle of soda to the price of broccoli (you'll be too sad to realize that soda is cheaper). But, when you consider the whole paycheck after making the change to whole foods, you'll be presently surprised.
Excuse #2 - I don't have the time to cook whole/real foods:
This may take care of the cost, but you may think that cooking this whole food will take time that you don't have. My answer to this complaint is that we need to come up with all kinds of ways to make our own "fast food" at home that reduces the amount of time spent in the kitchen but that provides the same convenience as reaching into that freezer to pull out a bag of chicken (or so they proclaim...) nuggets.
Tips & Tricks to Come...
As part of this blog, I will be posting many tips and tricks for the kitchen that I've compiled from all kinds of sources and have come up with myself. I will do a tips and tricks post and will also include tips at the end of every recipe I post as well. Additionally, I would absolutely LOVE to get ideas from you.
Conflicting and Confusing Fad Diets & So-called Health Advice
We have been duped in the many years past as we have heard the latest new health fads (and yes, I mean fads). Over the last several years, we have heard, "Fat is horrible, remove it entirely from your diet, or at least eat low fat." Or, "Carbohydrates are evil and will turn your backside into a balloon" (ok, maybe not that exactly...). Or, quite recently (along with the no carbs craze), "Protein from meat and dairy is the end all be all. If you want to lose weight eat all the bacon, steak, cheese, and eggs you want." Can anyone say, "variety and moderation"??
So, anytime I hear such huge ridiculous, unfounded claims against or in favor of a certain segment of foods, I tend to question. From such extremes, you see very harmful outcomes (both in what becomes packaged and advertised to you as "healthy" and in the awful toll these fads take on your body). When you see low-fat products, the fat is removed/reduced, but flavor is lost, so fillers take the fat's place (usually sugar and sodium). Even skim milk is not really milk sometimes. If you look at the ingredients, you sometimes see that it is some sort of processed milk, dried milk (no really!), etc. To reduce carb and calorie intake, we see "healthy" alternatives of highly processed "100 calorie snack bags." I could go on and on, but you know exactly what I'm talking about.
We often fall prey to these ploys as we try to be as healthy as possible and then wonder why we can't shed those extra pounds, why our cholesterol and blood pressure are so high, why we get sick so often, or why we just generally lack a feeling of good health and wellness. I personally feel with all the research I've done that processed foods (from the grocery store as well as fast food) are the biggest epidemic to our health problems. In the last couple decades, we have seen significant rises in obesity, diabetes, heart problems, and cancer. Yes, there are most certainly many factors that go into this rise, but nutrition is, in my opinion (through my research), the incredibly overlooked, yet significantly transformative solution to many of these problems.
Food or Science Experiment?
Currently, we are filling our bodies with things that may resemble food in some sense, that may have began as a food, and that usually taste good (which is how they get us), but it is actually not food at all. It is someone's science experiment, and we eat it because it's advertised as healthy, right?! (Soy products--highly refined--are the perfect example of not being healthy while being advertised as being the wonder food). When you think about it, do you really want to be regularly feeding your children these so-called foods that display an impressive list of who knows what?! I know none of us would ever purposefully harm our children (or ourselves). Yet, we unwittingly have them regularly ingest these "foods" in which we have no idea what they are and that are likely slowly killing them (has anyone seen the TV show, "Honey, we're killing the kids"?--they point this out through age progression as they help families make nutrition and lifestyle changes). I'm sorry to be dramatic, but it's actually true.
Back to Basics
Instead, what we should be doing is getting back to the basics and eating whole foods, real foods. Food that we know is actually food (not something from the middle isles of the grocery store that comes with a list of unpronounceable ingredients).
Good Sources
Michael Pollan puts it best in his books, In Defense of Food and The Omnivore's Dilemma, which discuss what processed food really is, where it comes from, the food system, and what we should be eating. His pithy recommendation to "Eat food. Not too much. Mostly plants." nails it precisely. Another (and supremely reliable source ;) ) is, as we Mormons follow, the Word of Wisdom. It is interesting to realize, for those of us who are LDS, that D&C 89 only speaks of no harmful substances in just a couple of verses, whereas the bulk of the section discusses nutrition. The recommendation to eat plants plentifully and meat sparingly is brilliant.
What to Include in a Healthy Diet
We are finally, as a society, realizing that the problem isn't so much that we should be excluding or promoting one particular food category (e.g., fat, carbohydrates, or other) but that we should be eating real, whole foods (unrefined, unprocessed) in their natural state, healthy fats (instead of no fat), complex carbohydrates (instead of simple), sparing amounts of meat (I will discuss in another post), and as much veggies and fruit as possible. We still have a long way to go (and may never get there because this wise and healthful advice is the opposite of what certain companies in the food industry want you to believe so they can profit from your misunderstanding).
How to Grocery Shop
The bottom line is that when we grocery shop, we should try to do most of our shopping on the outside isles--only venturing into the center isles to get healthy grains, dried beans, whole grain pastas, spices/vinegars/healthy oils, or such.
When/if we do have any processed food (which is fairly inevitable when you live in the real world), a good rule of thumb is to do it only on occasion, to not buy anything that has more than 5 ingredients (unless they are real foods that you know what they are--which usually means "pronounceable names"), and to not buy processed foods that have any kind of sugar as the first or second ingredient. Learn to read absolutely everything (and I mean everything) on the list of ingredients for foods that comes in a bag, box, or can--until you get it down and know what healthful things you can buy.
Here are a couple examples. Canned beans. You may think that they are all good, but check out the ingredients list--not only are they loaded with sodium, they often include fillers too (sugar and unpronounceables). You can buy canned beans that are low sodium and only include beans and a tiny bit of salt--that's it. Or, you can make your own from dried beans (I'll give you simple, easy tips for how to make these, while not having to spend much time at all).
Another example is chips. I must admit, chips are my achilles. So, I allow myself the treat on occasion. But, instead of just buying any bag of chips, or even my favorites (Pringles--sooo not real food at all), I read the ingredients and buy chips that follow the rule of thumb. Good old-fashioned Lays are great on occasion (let's not go overboard--I'm speaking to myself), and I love Rice Works brown rice chips. Yummo (as Rachel Ray would say). Once you read the ingredients list for Nachos, you may suddenly lose your hankering for them (I know I have). Yikes.
Overcoming the Excuses:
Finally, you may think, this is a great idea and the optimal way to eat but that it is too expensive to eat healthfully or that you are too busy to make your own beans, to make brown rice, or to chop and cook all those veggies, etc.
Excuse #1 - Healthy Eating Costs Too Much:
My answer to you first of all is to ask yourself how much you spend on packaged food (e.g., cold cereal, snacks of any kind, canned and boxed dinners/foods, frozen ready-to-heat-and-eat foods, etc.). When you eliminate these (often expensive) foods and instead by real food (dried beans, brown rice and other whole grains, fruits, and veggies), you may find that you actually save money. I did. Don't do one-to-one comparisons, like the price of a bottle of soda to the price of broccoli (you'll be too sad to realize that soda is cheaper). But, when you consider the whole paycheck after making the change to whole foods, you'll be presently surprised.
Excuse #2 - I don't have the time to cook whole/real foods:
This may take care of the cost, but you may think that cooking this whole food will take time that you don't have. My answer to this complaint is that we need to come up with all kinds of ways to make our own "fast food" at home that reduces the amount of time spent in the kitchen but that provides the same convenience as reaching into that freezer to pull out a bag of chicken (or so they proclaim...) nuggets.
Tips & Tricks to Come...
As part of this blog, I will be posting many tips and tricks for the kitchen that I've compiled from all kinds of sources and have come up with myself. I will do a tips and tricks post and will also include tips at the end of every recipe I post as well. Additionally, I would absolutely LOVE to get ideas from you.
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