Diet: First Line of Defense

Healthy Food Bytes - Diet: First Line of Defense

So I’m overloaded with all the fear mongering tactics being promoted by the news media regarding the 2009 Swine Flu. Is vaccination our only hope? Is vaccination our only answer? Did we not learn from the 1976 swine flu scare when dozens died and hundreds were injured from vaccinations where several hundred people developed Guillain-Barre Syndrome and young adults ended up as paraplegics. The protection of the flu vaccine from getting the flu is highly controversial. This is not the first, and it won’t be the last time you hear of such a scare.

So, can healthy people die if they contract the swine flu? What is healthy? Everyone has their own ideology of “what is healthy”. For example, some people think that because they received vaccinations, they’re covered, they’re healthy, they’re protected. Some people think that eating fat free, or sugar free processed foods is healthful. Some people think that maintaining a low plant based carbohydrate lifestyle and eating primarily animal protein is healthful. Some people think that consuming a lot of dairy is healthful. Based on what I know about the food that God has given us – in it’s most natural state, and human anatomy and physiology, I can argue many points against all of these “ideologies”, but won't get into that here. These points are sprinkled throughout my previous blog entries.

Your first line of defense against the flu is eating a diet rich in whole, plant based foods. You heard it before, 5-9 a day. Also, limit dairy, sugar, refined foods and manage stress. It’s that simple. You can utilize supplementation for an extra layer of protection, such as a high-potency vitamin and added antioxidants and herbal tinctures. The truth of the matter is, most people seek convenience and cost before their health and the health of their children. I'm shocked when people tell me, "my kids won't eat vegetables or my kids won't eat that, it's not sweet enough." Who's the boss here? Who has control of purchasing groceries? Talk to your kids about why it's important to make healthful choices. They'll get it, but only if you believe it and follow it yourself.

I heard people say “buying fresh organic fruits and vegetables are so expensive”. Well, it’s actually cheaper than planning your meals around a steak, ribs and pork chops – well loved American classics. And it’s healthier for you too.

This is one area where I don't compromise. I strive to purchase organic, high quality foods whenever possible. I don't look for the cheapest foods to put into my body or my family's body. We rarely eat out, thanks to my love for cooking. This help me be in control of the quality of the food we eat and how it's prepared. You can make cooking a family affair. You'll be surprised what a kid will eat if he/she helped prepare it.

Interesting article on the Swine Flu and Vaccines
http://articles.mercola.com/sites/articles/archive/2009/04/29/Swine-Flu.aspx

http://www.russellblaylockmd.com/

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Diet: First Line of Defense

Safer Grilling Methods

Healthy Food Bytes: Safer Grilling Methods

Ah, Spring is in the air. Time to get out the grill and enjoy one of the most loved American traditions - Grilling.

Did you know that cooking meat at high temperatures creates heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PHCs)? This is not only the case for grilling, but for broiling and frying as well. These compounds have been linked to some cancers.

Some studies suggest that these compounds may damage DNA and encourages the development of tumors. At high temperatures, acids and creatin react to form HCAs. PHAs form when smoke settles on food from fat dripping into the fire, these have been associated with hormonal cancer.

What can you do to reduce your risk?

Choose a better cooking method for most meals – baking, stewing, steaming, low, slow cooking methods etc.

When you do grill:
Add seafood to the mix. Beef, pork and poultry tend to form more HCAs than fish because of their higher amino acid content and longer grilling times.

For meat and poultry – make smaller portion sizes to lessen cooking time. Trim as much fat as possible to reduce drips.

Marinade meats – studies from the Journal of Agriculture and Food Chemistrty showed that marinating red meat for two hours significantly reduced HCAs. It is believed that the antioxidants in these marinades (wine, vinegar, citrus) block HCAs from forming. Also, rosemary, mint, basil, sage and oregano are high in antioxidants – and may cut HCA levels. One study showed that rosemary cut HCA levels by over 90 percent.

Pair grilled meats with lots of vegetables, particularly cruciferous. Broccoli, Brussels sprouts, cauliflower, and cabbage for example, contain sulforphane, a compound that may help the body clear DNA damaging compounds more quickly.

Use gas grill or if using coals – make sure they are natural (Whole Foods has a better choice for you). And for goodness sake, don’t use lighter fluid! If you think that isn’t getting on your food, and into your body, and causing havoc….think again.

Here's a great grilled fish Mexican style recipe...just in time for Cinco De Mayo

Note: Use Wild Atlantic Halibut - better for grilling - holds shape better. I would not use Tilapia - as it is usually farm raised and can be loaded with antibiotics and growth hormone and artificial diet. Also, add oregano for extra protection.

http://www.foodnetwork.com/recipes/ellie-krieger/fish-tacos-with-chipotle-cream-recipe/index.html

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Brain Nutrition

Healthy Food Bytes: Brain Nutrition

Don’t be too quick to cut out the carbs to lose weight. All of those high-protein diets can mess-up your memory. The brain needs glucose for fuel, and whole grains, fruits and vegetables is the best way to supply the brain with this fuel. The body can store only one to two days of glucose; when it is gone, your blood sugar drops. Fats and proteins don’t supply enough glucose to sustain peak brain power, says Dr. Holly Taylor, cognitive psychologist at Tufts. Studies show that low-carb diets such as Atkins, may compromise mental abilities. One study in The American Journal of Clinical Nutrition in 2007, showed that people on a high carbohydrate diet (more whole grains, fruits and vegetables) processed information more quickly than those on a low carbohydrate diet (more fat and protein).

A balanced low-calorie diet will boost brain power. Keep in mind that eating nutrient rich foods such as whole grains, fruits and vegetables are lower in calories than eating high-calorie, low-nutrient foods such as processed (lunch meats, hot dogs etc), high-fat foods. So you will be able to eat more, not go hungry, and still maintain a low-calorie diet. Many Americans are undernourished. They mostly eat nutrient depleted processed foods – and a lot of it.

Also, eating more carbs is a great opportunity to bulk up on fiber. A two year study at Birgham Young University in Utah suggest if you want to prevent weight gain and encourage weight loss – no need to diet, just eat more fiber. And, eating more will help you lose weight. This is true because fiber helps you feel full and has no calories. See my blog entry on fiber for more information.

The RDA for carbs is 130 grams per day. This is to provide the amount of glucose needed by the brain to function properly. What does that look like - a cup of oatmeal, an apple, two slices of whole grain bread, and ¾ cups of cooked whole grain pasta in a given day.

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Brain Nutrition

Vegetarian Meals

Healthy Food Bytes

One of the questions people ask me most is, "how am I going to get in more plant based meals?" One way is to add one vegetarian meal per day or a few vegetarian meals per week. Eating a vegetarian breakfast is a no-brainer - whole grain waffles, cereal with rice milk, oatmeal etc, fruit and nuts. But a vegetarian lunch or dinner is more challenging. Think outside the box for a meal that provides a complete protein. Although, there is no need to eat protein at each meal, you can snack on nuts and seeds and, hummus and carrot sticks etc. in between meals to get your protein for the day.

Don't freak out, you don't have to be a full-on vegetarian to be "vegetarian friendly". You can have eggs and cheese in moderation, so long as there are no health issues.

I like to revamp recipes. Take for example the California Pizza Kitchen Sedona White Corn Tortilla Soup

CPK Sedona White Corn Tortilla Soup

I add shelled edamame for extra protein and blend in with the corn (corn also has protein). I add a little extra organic chicken broth (Costco or Whole Foods 365 for best price) - or vegetable broth (don't have to be a "strict" vegetarian - no health reasons to be a "strict" vegetarian). Toast up strips of whole wheat tortillas or corn tortillas for topping. Also at the end, add diced avocado and fresh cilantro. I make this batch usually on a Saturday with crusty whole grain (more protein) French bread - love Panera's, and usually have extra for the week for lunch.

Another one of my "go to" vegetarian meals include hummus. There are all sorts of delicious, tasty variations of hummus including roasted red pepper, black olive etc. And hummus doesn't just include garbanzo beans. CPK has a Tuscan hummus recipe online with white beans and so does Bobby Flay on Food TV

Flatbread with White Bean Hummus

Or Black Bean Hummus - check out this WF recipe

Black Bean Hummus

WF has an amazing whole-wheat flat bread to make "middle-eastern" pizzas. Top flat bread with hummus of your choice, add tomato, cucumber, raw onion - heck, put whatever you want on it, carmelized onions, black olives etc.

For the Gourmet in you. This is great any time of day...Breakfast, Brunch, Lunch, or Dinner.

Ev's Kicked-Up Eggs Benedict

Make a tomato based gravy:
Heat 1 tbs EVOO (extra virgin olive oil) add
2 tbs of diced onion
1 minced garlic clove (you decide how big)
1/4 c diced red bell pepper
sautee until softened
add 1 tbs flour
Cook for 1 minute
add
2 roma tomatoes - diced
cook for a couple of minutes till softened - wisk if you see lumps
simmer for about 15 min.
Blend with immersion blender or regular blender to smooth out


Other ingredients:
large spinach leaves
sautee red onion round slices
sautee mushroom slices
a poached egg or over-easy, over-medium egg
1/2 slice Havarti cheese
or
slice of fresh mozarella
slice of toasted whole grain french bread

Assemble

Slice of toast
top with spinach, onion, mushroom, cheese, egg, sauce, add more mushrooms on top if you'd like.

Yumolicious

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Enjoy








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Anti-Inflammation Diet

Scientists and doctors now believe that inflammation is the culprit to many illnesses including cancer, Alzheimer's and Parkinson's disease, heart disease and many auto-immune diseases. Over time, chronic inflammation causes damage to healthy tissue. When the immune system is in constant activation to fight pathogen and and repair damaged tissue, the immune system gets out of balance and mistakenly attacks normal tissue as in autoimmune disease such as type 1 diabetes, rheumatoid arthritis and lupus.

So what causes chronic inflammation? Genetic predisposition may be a culprit - but weather that gene gets turned on depends on the individual lifestyle. Chronic stress and lack of exercise (there's no way around it folks, you gotta exercise) can cause inflammation. But what you eat on a daily basis is probably the main contributor to inflammation.

What can you do about it? You can reduce inflammation by avoiding fried, broiled and grilled foods. These cooking methods can overload the body's natural capacity to remove AGEs - a class of toxins you absorb while eating foods prepared like these. These cooking methods have not only been linked to inflammation, but also directly to insulin resistance, diabetes, vascular and kidney disease and Alzheimer's disease. So, cook food in a way that does not form these toxins. Low heat and simmering are better methods for cooking. On a side note, studies have shown that cutting AGEs in the diet of laboratory animals by half has expanded their lifespan.

Let's talk about the actual food you should be eating to reduce inflammation. Here are some tips:

- Get more healthy Omega-3 fats into your daily routine - extra virgin olive oil, salmon, black cod, grounded flax seeds (can sprinkle on cereal, oatmeal, or stir into a rice milk, almond milk etc.), walnuts - Google "food sources of omega-3"

- Avoid regular safflower, sunflower, corn, cottonseed, and vegetable oils. These are high in omega-6 fatty acids which synthesizes hormones that promote inflammation. These oils are in almost all snacks and in fast foods.

- Reduce intake of saturated fat - eat less butter, cream, cheese and other full-fat diary products.

- Avoid margarine, shortening, partially hydrogenated oils (in almost every processed food, crackers, cakes, cookies etc)

- Include avocados and a variety of nuts - walnuts, almonds, pecans, cashews.

- Avoid white refined foods

- Avoid highly processed foods

- Eat more protein from vegetables - beans, legumes, lentils, peas etc. - eat less animal based protein including dairy - especially if it's not fat free.

- Eat at least 40 grams of fiber per day. Eat more fruit - especially berries, and vegetables - especially beans.

- Read labels - buy packaged foods with at least 4 grams of fiber per serving

- Choose organic whenever possible

- Eat various colors of fruits and vegetables

- Eat crusiferous vegetables often (broccoli, cauliflower, cabbage)

- Drink white or green tea regularly

- Supplement your diet with a high potency, high quality vitamin. Sorry, Centrum doesn't quite qualify.

- Anti-inflammatory supplements include: turmeric, ginger, CoQ10, alpha-lipoic acid

- Drink 6-8 glasses of pure, clean water a day.

- Stay away from soft drinks of any kind