Living the WELL Life

The Deadly Nightshades…Or Are They?

Fri, 04 May 2012 21:48:00 GMT

I grew up in a big, loud and culinarily inspiring Italian family. We cooked, ate, made and drank wine, cooked, ate, tended vegetable gardens, fought, cooked and ate. But I learned everything I know about nourishment from hanging out with these kitchen wizards. If only they knew how well they practiced macrobiotic ideals, they would laugh…and then cook and eat!

My grandfather and father had gardens that were the envy of the neighborhood. They were so committed to its health and beauty that they erected tall lights so that they could work at night, making sure every inch of their precious garden was tended. And the results? We had vegetables so succulent, so lively that we barely had to season them at all to coax amazing flavor from each and every one of them.

The most popular plant in this typical Italian garden was, of course…the tomato. They grew heavy on the vines, so lush with juice that my dad ate them like apples. We ate them in everything…salads, casseroles, in sauces, on burgers…and then at the end of the summer, we canned them so we had a taste of summer all winter long. Along with the eggplant and peppers, we were in nightshade heaven! But my mother always confused me when she cooked with tomatoes. She always marinated, dried, blanched or cooked them before we could eat them. I thought she was just trying to make more work for me, but she knew that some light ‘processing’ would make the tomatoes easier to digest.

I grew to adulthood and my love affair with these veggies and fruits continued…until I discovered and began to practice macrobiotics. Diagnosed with an acute leukemia, I turned to this magnificent way of eating to make my way back to health and vitality. There were so many changes to the way I ate and lived, but none so dramatic as the exclusion of nightshades from my diet. The thought of living without my beloved tomatoes was almost more than I could bear…but I did it…for years, I ate the other abundant vegetables that Mother Nature offered, eschewing my lovely tomatoes.

After many years of teaching and learning and discovering, I made the decision to bring these fruits back into my life and diet…much to the horror of many of my macrobiotic colleagues and friends…so let me explain.

I have lived a macrobiotic lifestyle for over twenty-nine years now and I have learned a lot in that time. One of my most valuable lessons was to understand that everything changes. The more I live in the world, the more I am humbled by how little I understand about life’s twists and turns.

When I faced my health crisis, I changed my diet drastically in order to rebalance my body so that it could heal…and it did. I’m here all these years later as proof. My diet was monastic to say the least, but it helped me to return to the great health that I now enjoy. I maintained that very austere and restricted diet for more than fifteen years.

In 1998, I found myself, once again, in a life-threatening situation, suffering a brain aneurysm and was forced to examine my dietary choices once again. My crisis was the direct result of maintaining an extreme diet for too many years. A lack of vitamin B-12 had forced my homocysteine levels up and the burst was the result. I had to re-group and re-think how I lived my life, so that I could, in fact, live.

I was forced to change my thinking on many subjects, from the basics like the use of tomatoes and peppers to the amount of good quality fat needed to maintain a healthy life to the ratio of carbohydrates to other nutrients in my daily diet. For many years I had turned my back on my Italian culinary heritage, eschewing it as unhealthy, embracing only Asian-style cooking. I have come full circle, as we all do and while I still love Asian wisdom and cooking, I have re-discovered the wonders of natural balance within who I am, culturally, socially, spiritually and of course, physically. I have discovered that I love my Italian ancestry and have learned to marry the wisdom of East and West to create the style I live by and teach today.

I have come to the conclusion that there’s not a vegetable on earth that will kill us. Most of us don’t need to make a change or improve our health because we ate too many tomatoes…sure they contain ‘solanine’, an acidic alkaloid that has been linked to arthritis symptoms, as well as making our blood pH more acidic. They are also a great source of magnesium, vitamin C and lyocpene. What’s to do? I went back to my family and asked. While they didn’t know from ‘solanine,’ they knew that tomatoes gave them “acida” (acid indigestion) unless cooked, marinated or dried. My own research shows that those processes neutralize this alkaloid as well as make the essential nutrients more available to us. So should we indulge when tomatoes are in season, lush with juices and fresh taste? You bet, but marinated, cooked or dried. I even work with dear friends at the end of each summer, canning dozens of jars of tomatoes for use all winter long. This little bit of summer helps us to retain a light and fresh energy as well as enjoy the nutrients available to us in tomatoes.

Peppers (a fruit…) and eggplant (also a fruit, a berry, actually…) fall into the same category as tomatoes…the nightshade family…or as they are known in macrobiotics, ‘avoid’ vegetables. For reasons similar to that of tomatoes, acid-producing peppers and eggplant are often deleted from diets when people are healing…and with good reason. The more acidic your blood pH, the better host you are for disease. It’s a great theory and effective, too, when healing. But when you are healthy, these veggies can be a great source of…magnesium, potassium, phosphorous, vitamin c and folates, so don’t be too quick to discount them. But what about the acid, you say? Well, cultures that eat these veggies know how to process them to neutralize the acids and minimize any undesirable effects.

For instance, while roasting peppers gives them a nice smoky flavor, the real reason for roasting and peeling them is to rid them of acids just under the skin. Eggplant is salted and pressed before cooking for the same reason.

Which brings us to potatoes…unfortunately, these babies may need to take a back seat in your diet. Rich in simple carbohydrates by nature, they turn to sugar (and consequently acidic pH) rather quickly and there really is not a tip or trick to minimizing that. But if you can’t live without potatoes, go with the small purple ones or baby new potatoes. They each contain less sugar and more minerals. And I advise roasting them with olive oil, salt and rosemary to aid in digestion.

So can we enjoy these ‘deadly nightshades’ and still maintain our health? Take a look at Italy, Greece, France and any other Mediterranean country and you will see for yourself. The people are vibrant and healthy for the most part (although that is changing as they add more and more fast food to their diets). But those who eat traditionally enjoy good health and vitality, so yes, you can enjoy this family of vegetables and maintain vibrant health.

One disclaimer…if you are struggling with a condition and want to alter it with your food choices, you will need to examine any ingredient that is acid-producing in the body. You will want to minimize or avoid those until your health is restored.

In short, I have come to the conclusion that we have to understand food and how it works in our bodies. Right, wrong, rules, extremes, brown rice, daikon, tomatoes, peppers, chocolate or amasake…it’s really about making choices appropriate to human health. Living in harmony with nature around you, enjoying whole, unprocessed, seasonal, organic food that is simply and elegantly prepared are the keys to health and vitality. It’s really as simple as that.

Pappa Al Pomodoro
Visions of a Tuscan summer come in each spoonful of this simple, richly flavored Italian tradition. Using only the freshest tomatoes at the peak of their flavor, this simple soup is summer at its best.

extra virgin olive oil
2-3 cloves fresh garlic, finely minced
1 small onion, diced
2-3 pounds vine-ripened tomatoes, diced, do not peel or seed
4-5 cups spring or filtered water
1 carrot, left whole
sea salt
1 small loaf whole grain, sourdough bread, coarsely crumbled
2 teaspoons sweet white miso
1 small bunch fresh basil, finely minced

Place a small amount of oil and the garlic and onion in a soup pot and turn the heat to medium. As soon as the garlic begins to sizzle (do not burn it), add the tomatoes and the water. Bring to a boil, add the carrot, several pinches sea salt and the bread. Stir well, cover and return to the boil. Reduce heat to low and cook for 35-40 minutes, until the bread is quite soft. Remove the carrot from the soup and discard.

Remove a small amount of broth, dissolve miso and stir back into soup. Simmer, uncovered for 3-4 minutes to activate the enzymes in the miso. Stir in fresh basil and serve. Makes 4-5 servings.

Note: Adding the whole carrot to the soup will draw even more acid from the tomatoes into itself, making them easier to digest, so you can add a whole carrot to any tomato soup or sauce to aid in digestion.

Stuffed Roasted Red Peppers
Savory rice stuffing wrapped in the embrace of smoky roasted peppers is a delicious way to serve grain. With the stability that we get from brown rice, with a touch of fiery vitality from the peppers and spices and you create a dish that will make you oh, so strong.

Stuffing
extra virgin olive oil
2-3 cloves fresh garlic, finely minced
½ (one half) red onion, finely diced
sea salt
generous pinch red pepper flakes
1 carrot, finely diced
2-3 stalks celery, finely diced
1 cup fresh/frozen corn kernels
2-3 teaspoons mirin or white wine
1 ½ (one half) cups cooked short grain brown rice

Peppers
4 red bell peppers
extra virgin olive oil

Prepare the stuffing by placing a small amount of oil, the garlic and onion in a small skillet and turn the heat to medium. When the vegetables begin to sizzle, add a pinch of salt, the red pepper flakes and saute for 1-2 minutes. Add carrot and celery, a pinch of salt and saute for 1-2 minutes more. Stir in corn, season lightly with salt and add mirin. Cover and cook over low heat for 3-4 minutes. Stir in cooked rice until ingredients are well combined.

Transfer to a mixing bowl to cool.

Lightly oil each pepper and place each over an open flame on the stove. Turn each pepper, charring the skins completely. When the peppers are blackened, transfer them to a paper sack and seal shut to steam the skins from the peppers. After 10 minutes, carefully remove the peppers and, with your fingers, gently remove the charred skin, taking care to keep the peppers intact. Once all the charred skin is removed, carefully pull the seeds out of the tops of the peppers, keeping the peppers intact. Clean any remaining seeds from the peppers.

Carefully spoon filling into each pepper, filling abundantly, but taking care not to split them open. Place stuffed peppers on a baking sheet and place in a 300o oven to warm through, about 10 minutes. Serve drizzled with a fruity olive oil. Makes 4 main course servings or, split in half, 8 starter courses.

Arugula Salad with Scallion Vinaigrette and Red Grapes
A brilliant salad, filled with the abundance of the season. Bitter arugula and fresh tomatoes join forces to keep our energy light and aid the body in releasing internal heat, so that we can stay cool as the cucumbers.

1 bunch arugula, rinsed well, tips trimmed
1 cucumber, peeled, diced
2 ripe tomatoes, diced (do not peel or seed)
4-5 red radishes, diced
2-3 fresh scallions, thinly sliced on the diagonal
2-3 cups red grapes

scallion vinaigrette
2-3 fresh scallions, diced
1/3 cup extra virgin olive oil
3 tablespoons red wine vinegar
2 tablespoons balsamic vinegar
sea salt

Clean arugula and arrange it on a platter. Chill completely.
Combine the balance of the vegetables and red grapes in a mixing bowl. Set aside while making the dressing.
Place scallions in a suribachi (grinding bowl) and grind to a paste. Transfer to a small mixing bowl and add oil, vinegars and a light seasoning of salt. Whisk until well blended. Adjust seasoning to your taste. Fold dressing into the vegetables and toss gently until well-coated.
To serve, mound the vegetables onto the bed of chilled arugula. Makes 4-6 servings.

Ratatouille
This classic Mediterranean oven stew is one of my favorites to make when the veggies are in full season…summer! I know it means lighting the oven on a hot day, but when you sit down to this glorious, sensual stew, laden with the succulent flavors of the season, you’ll thank yourself for the effort.

3 tablespoons extra virgin olive oil
3 cloves fresh garlic, finely minced
2 teaspoons dried basil
1 eggplant, ½ (one half)-inch cubes, soaked in salted water for 1 hour and drained well
Sea salt
1 cup extra firm tofu, finely crumbled
2 teaspoons white miso
2 zucchini, thinly sliced on the diagonal
1 large red onion, sliced into thin rings
2 cups thinly sliced cremini mushrooms
1 roasted red pepper, thinly sliced
2 large, ripe tomatoes, coarsely chopped

Preheat oven to 350o and oil a 2 quart casserole dish with 1 tablespoon oil.
Place remaining oil, garlic and basil in a skillet over medium heat. Sauté
garlic until lightly browned. Stir in eggplant and sauté until eggplant is soft, about 10 minutes. Season lightly with salt and sauté for 1 more minute.

Spread eggplant evenly over the bottom of the casserole. Mix crumbled tofu and miso together. Sprinkle a few tablespoons of the tofu mixture over the eggplant. Layer zucchini over the tofu. Sprinkle with a few tablespoons of the tofu mixture. Continue layering in this fashion, onions, tofu mixture, mushrooms, tofu mixture, pepper, tofu and finally top with tomatoes.

Bake, uncovered, for 45 minutes. Remove from oven and allow to stand for 10 minutes before serving. Makes about 4 servings.

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Mon, 07 May 2012 19:11:00 GMT

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Diggin’ Life

Mon, 02 Apr 2012 03:14:00 GMT

Spring has sprung and our cooking needs to reflect the warmer, sunnier days and the delicate flavors of the season. These dishes will have you sailing into summer as cool as cucumbers!

Menu
Spring Vegetable Barley Soup
Chinese Style Noodles with Peanut Sauce
Bitter Green Salad with Sweet Orange Dressing

Spring Vegetable Barley Soup
This light and airy soup is as fresh as the season. The barley helps to refresh and serves as a tonic to the liver, so we move easily from cold to warm weather without discomfort. And since it cooks quickly, you can make healthy soup on the busiest of days!

Makes 4–5 servings

Ingredients
1 tablespoon extra- virgin olive oil
1 small leek, split lengthwise, rinsed free of dirt, diced
Sea salt
2 medium carrots, diced
2 cups sliced fresh shiitake mushrooms
2 new potatoes, unpeeled, diced, do not peel
1 small zucchini, diced
½ cup pearled barley, rinsed well
4 cups spring or filtered water
2 tablespoons sweet white miso
Several leaves fresh dandelion, coarsely chopped
Grated zest of 1 fresh lemon

Directions
Place oil and leek in a soup pot over medium heat. When the leek begins to sizzle, add a pinch of salt and sauté for 2 minutes. Stir in carrots and a pinch of salt and sauté for 1 minute. Stir in mushrooms and, a pinch of salt and sauté for 2 minutes. Stir in potatoes and a pinch of salt and sauté for 1 minute. Stir in zucchini and a pinch of salt and sauté for 1 minute. Add barley and water and bring to a boil. Cover; reduce heat to low, and simmer for 15–20 minutes, until the barley is soft. Remove a small amount of broth and dissolve miso. Stir back into soup and simmer (do not boil) for 3–4 minutes more. Stir in dandelion and lemon zest just before serving.

Chinese- Style Noodles with Peanut Sauce
These noodles are so great for families. Kids love them; fussy eaters love them; everyone loves them. As a simple lunch or dinner, this is my go-to dish on a night when I need a satisfying meal . . . now! And since it’s loaded with protein and complex carbohydrates I know the simple nature of the dish doesn’t compromise on nutrition.

Makes 2–3 servings

Ingredients
8 ounces soba noodles or whole- wheat spaghetti

Peanut Sauce
½ cup all- natural crunchy peanut butter
¼ cup soy sauce
1 tablespoon brown rice syrup
4 teaspoons light sesame oil
2 teaspoons brown rice vinegar

Veggies
Avocado oil
2 cloves fresh garlic, minced
3–4 fresh whole green onions, cut into 1-inch pieces
Soy sauce
½ fresh cucumber, unpeeled and cut into long thin matchstick pieces, do not peel
1 roasted red pepper, sliced into thin ribbons
½ cup coarsely chopped roasted peanuts

Directions
Bring a pot of water to the boil with a generous pinch of salt and cook noodles al dente, about 9 minutes. Drain well, rinse, and place in a bowl. Cover and chill thoroughly before proceeding.
Make the sauce. Whisk all ingredients together. Adjust seasoning to your taste. Set aside.
Place oil, garlic, and green onions in a deep skillet or wok over medium heat. When the green onions begin to sizzle, season lightly with soy sauce and sauté for 2 minutes. Remove from heat and mix in cucumber and roasted pepper.

To serve, toss cold noodles with peanut sauce and arrange on a platter. Spoon hot veggies over top and garnish with roasted peanuts. Serve immediately.

Bitter Green Salad with Sweet Orange Dressing
Bitter greens, while great for aiding the liver in its work, are well, bitter. So I pair them with a sweet dressing that lights up the salad with its delicate orange flavor. The olives provide pantothenic acid, iron, vitamin E, and monounsaturated fats for heart health, so don’t skimp on them.

Makes 3–4 servings

Ingredients
4 cups mixed bitter greens, dandelion, frisee, escarole, watercress, arugula, etc., rinsed well and hand torn into bite-size pieces
2 ruby grapefruits, peeled and, sectioned
½ cup slivered almonds
10–12 oil- cured black olives, pitted and, halved

Dressing
4 tablespoons extra- virgin olive oil
2 tablespoons fresh orange juice
1 teaspoon fresh orange zest
1 teaspoon apple cider vinegar
1 teaspoon brown rice syrup
Sea salt
Cracked black pepper

Directions
Combine salad ingredients in a bowl.

Whisk together dressing ingredients with salt and pepper to taste. Take care to use salt lightly as the salad contains olives. Toss salad with dressing and serve immediately.

YOU CAN MAKE THE SALAD AND DRESSING IN ADVANCE, BUT DO NOT DRESS THE SALAD OR ADD THE ALMONDS UNTIL READY TO SERVE.

Christina on 6ABC

Thu, 19 Apr 2012 14:19:00 GMT

Recently Christina explained her passion for the healthy life!

Diggin’ In!

Mon, 02 Apr 2012 02:45:00 GMT

The best way to dig in to your days is to begin with a healthy breakfast…and I don’t mean a Grand Slam (unless you want your heart to attack you…). These dishes will help you sail through your mornings with more energy than you can imagine.

Menu
Apple and Berry-Scented Quinoa
The Best Scrambled Tofu
Muffins

Apple and Berry Scented Quinoa
I was enlisted to create a healthy breakfast cereal that kids would actually eat and that moms could easily afford and make on a busy morning. It’s high in complete protein, contains fresh fruit, and the added protein of walnuts . Tested on lots of kids, this recipe has won raves every time

Makes 3–4 servings

Ingredients
1 cup quinoa, rinsed well
2 cups unfiltered apple juice
Pinch sea salt
Pinch ground cinnamon
1 pint fresh blueberries
1 pint fresh raspberries
½ cup coarsely chopped walnuts, pecans (or other nuts)

Directions
Place quinoa and apple juice in a sauce pan over medium heat. When the quinoa boils, add salt and cinnamon, cover, reduce heat, and bring to a boil. Cook over low heat for 15–20 minutes, until the quinoa has absorbed all the juice.

While the quinoa is hot, stir in the berries and nuts. Serve hot.

The Best Scrambled Tofu
What is it about scrambled eggs that make everyone so happy? The saturated fat? The cholesterol? This vegan version is a hit with all the flavor and none of the stuff we don’t want. My challenge was to create a texture that was as tender and moist as eggs. You can build on this to develop your own masterpiece.

Makes 4–5 servings

Ingredients
1 pound firm tofu (extra firm is too dry) (12 bricks)
1 teaspoon avocado oil (5 tablespoons)
¼ yellow onion, diced (4 onions)
2–3 fresh whole green onions, white and green parts, minced, including green part (3 bunches)
1 cup fresh baby spinach or arugula (1/2-3/4 large bag baby arugula)
1 roasted red bell pepper, diced (2 whole jars or cans)
⅛ teaspoon turmeric (2 teaspoons or to the color you like)
¼ teaspoon soy sauce (2 tablespoons, or to taste)
Sea salt
Cracked black pepper

Directions
Cut tofu in half so that it is half its original thickness. Press each half between your hands over the sink to expel some water. Using your fingers, crumble tofu into a bowl. Set aside.

Place oil and onion in a skillet over medium heat. When the onions begin to sizzle, sauté for 2–3 minutes. Add green onions, greens, and pepper, stirring to combine. Stir in turmeric and soy sauce, stirring until an even golden color forms. Season to taste with salt and pepper, and cook, stirring, for 3–4 minutes more. Serve immediately.

Muffins
This basic muffin recipe will work for any muffin you could want to create . . . apple, banana nut, blueberry, cranberry, pumpkin, and with a couple of adjustments you can make corn muffins, bran muffins, or any other kind of whole-grain muffins you can imagine.

Makes 12 muffins

Ingredients
½ cup unsweetened almond milk
1 tablespoon chia seeds
¼ cup avocado oil
½ cup unsweetened applesauce
⅔ cup brown rice syrup
1 teaspoon pure vanilla extract
1½ cups whole-wheat pastry flour
½ cup semolina flour
Generous pinch sea salt
Scant pinch cinnamon
1 tablespoon baking powder
2 teaspoons baking soda

Directions
Soak chia seeds in almond milk, stirring frequently, for 15 minutes before making muffins.

Preheat oven to 350°F and line a standard muffin tin with papers or lightly oil and flour.

Whisk together oil, applesauce, rice syrup, milk, and vanilla until emulsified. In a separate bowl, whisk together flours, salt, cinnamon, baking powder and soda. Fold in wet ingredients to create a smooth batter. Divide batter evenly among the muffin cups, making them each about three-quarters full. Bake until the centers of the muffins spring back to the touch, about 35 minutes. Cool on a wire rack.

Variations: To create bran muffins, substitute bran for semolina flour. For corn muffins, substitute ½ cup cornmeal for semolina flour. To add fruit, add ½ cup blueberries, cranberries, chopped apples, pears, peaches, or cherries. For pumpkin muffins, substitute cooked or canned pumpkin for the applesauce.

For banana muffins, you would substitute ½ cup mashed bananas for the applesauce. To add nuts, simply fold in ½ cup of the chopped nuts of your choice to any recipe.

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Tue, 15 May 2012 15:04:00 GMT

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So What is the Best Exercise? …DANCING!

Fri, 06 Apr 2012 16:38:00 GMT

Yes! In my opinion, dancing could very well be the best all-around exercise for the widest number of people. Everyone can do it and all ages can benefit. Dancing will benefit you in so many ways: physiologically, psychologically, and spiritually. Humans have been improving their health by dancing since, well, since there have been humans. Let’s take a closer look at the documented health benefits of dancing, shall we.

Let’s start with the physical benefits which may be the most obvious. Dancing will elevate your heart rate like walking or running depending on whether you are doing a slower smooth dance such as the Waltz or a faster Latin dance like the Cha-cha or Salsa. Dancing will improve your cardio conditioning, breathing capacity and the circulation to your legs. This will keep your blood pressure and cholesterol at a healthy level and lower your chances of getting diabetes or peripheral vascular disease as you get older. This type of aerobic exercise also boosts the immune system to help fight off viruses, infections and even cancer. Physical activity such as dance has been shown to help you sleep better as well, which is important for all aspects of health and well being.

The physical movements of dance: reaching, bending, stepping and turning are all excellent ways to improve joint health. Synovial fluid is released into the joints only with movement. That’s why when are you are still for extended periods, it feels so good to move and get a little squirt of synovial fluid lubrication. This will increase your range of motion and make activities of daily living easier. Pushing, pulling, holding and bending activities all require activation of the muscles against some resistance that make them all valuable strengthening activities. As you move from step to step, you will be balancing and turning on one foot which will stimulate the proprioceptors in your feet and ankles. This will not only improve your balance for dancing, but other activities as well. Proprioceptors provide your nervous system with feedback on where your body is in space and their functioning is essential for good balance.

Many dances such as ballroom dancing and ballet are great for your posture. Contracting your postural muscles while using correct dance technique is a great way to counteract the time spent sitting in front of a computer that so many jobs have become these days. For good posture, strong abdominals are essential. Dancing is also a great way to strengthen your core, especially dances that require a lot of hip motion such as Belly Dancing, Cha Cha and Samba. Try any of those for 30-60 minutes and you will feel what I mean! Have you ever seen a professional dancer with out great abs? Me neither!

And speaking of moving you hips for an hour, now you’re burning calories and lots of them. Dancing is a fabulous way to look fabulous. Why do you think weight loss dance videos are so popular? They are fun and they work if you work it out.

‘WOW!’ you say? Dance is really that good for me? Yes it is, but wait there’s more, much more. Now let’s look at the psychological, cognitive and emotional benefits of dancing. Increasing blood flow to the brain is a good thing for most everyone, agreed? Good! Remembering the steps to different dances stimulates the brain and will improve all aspects of cognitive functioning. Many people worry about fading memory as we age, but dancing is a great way to improve it. Think of it as a more fun Sudoku with your favorite music. Learning new steps and terminology creates new synapses in the brain that will keep your brain functioning at optimal levels for years to come.

Speaking of fun, dancing is also a great way to relieve stress. The physical aspects of dance mentioned earlier help you “blow off steam” like many sports do, while the fun and social aspects decrease your cortisol levels. Cortisol is the “stress hormone” that can wreak havoc on all aspects of your well being. Another way it helps decrease stress is by its meditative effects. When you dance, you are focusing on one thing and one thing only, the dance at hand (or feet really). I defy anyone to dance to their favorite song and think of the crappy day you had at work at the same time…IMPOSSIBLE! This effect is enhanced even more when dancing with a partner. Whether just an acquaintance, a good friend or someone you deeply care about, this kind of human touch is crucial for long term health and well being. Many studies on kids (all ages, from preemies to teens) have shown that when deprived of human touch, they “fail to thrive.” And as we get older, this type of touch and one-on-one interaction has been shown to decrease incidence of depression. So if you’re not married or in a long term relationship, at least find a good dance partner! Trade your Prozac, Elavil and Cymbalta for dance shoes and literally dance you troubles away.

Dancing will increase your “happy place.” Now I don’t have any scientific data on your “happy place” but I believe that the first dance steps ever taken erupted spontaneously out of some joy or happiness. As time went on these dance movements were accompanied by music and incorporated into festivals and praise rituals because they associated dance with joy. And it’s true, dance is joy! From the dawn of human history, we have danced and reaped the health benefits all along the way (for evidence Google cave art and dance.) They didn’t know why, they just knew it felt good. Now we know why it feels good, so don’t fight it. And don’t say “I can’t dance.” Everyone can and has danced sometime. Whether a choreographed routine, a spontaneous tapping of the foot or a rhythmic nodding of the head, you can! Just do it, let go, you know it feels good. If you can manage to “dance like nobody’s watching,” you will live longer, while being healthier and happier along the way. See you on the dance floor!

Seeds of Life

Fri, 06 Apr 2012 16:02:00 GMT

As the earth thaws and the change in the air we know as spring embraces our winter-weary bodies, I am acutely aware of the rebirth of all life. We emerge, pale faces turned toward the warmth of the sun, feeling fresh and ready for a new world. We dig our hands in the cool, moist soil and begin the process of life that will bloom as our gardens.

It all starts with tiny seeds. Seeds hold within them the key to life. It’s that simple. Without seeds, there would be no gardens lush with blossoms, vegetables and fruit. Our world would be barren.

With the power of life housed in them, imagine the energy these tiny sources of food bring to our bodies. With the power to grow plants, trees, fruits, vegetables, vines, forests and flowers, seeds provide us with a powerful source of nutrition.

Not all edible, seeds bring a lot more to our diet than ‘crunch.’ And while all nuts are seeds, from almonds to pecans, not all seeds are nuts. Used in baking, salads, stews, breakfast cereals, condiments, the most commonly used seeds are some of the yummiest food sources around. Check these out.

Sunflower seeds are the gift of the beautiful sunflower, petals emanating from its seed-studded center, reflecting the image of its name. The grayish, black seeds are encased in teardrop-shaped shells, often with black and white stripes.

With origins in North America, Native Americans believed that picking sunflowers could make you immortal. It was called a ‘camp follower’ because several North American tribes cultivated it and carried seeds with them as they traveled, planting new crops each time they settled. Modern production of sunflower grew when it was discovered that the seeds produced edible oil as well as seeds for bird food and human snacks.

You can buy them shelled or hulled, which is what I prefer because shelling them takes a lot of time and effort. Since they have a high fat content (think sunflower oil), sunflower seeds will stay freshest if you store them in an airtight container in the fridge or freezer.

Pumpkin seeds or pepitas are flat-ish, dark green seeds. These subtly sweet seeds with a soft texture and nutty flavor are available all year, but are at their freshest in the fall when pumpkins are in season.

Believed to be one of the few crops that originated in North America, pumpkins…and their seeds, seem to date back to 7000 BC, pumpkins are now grown the world over and their seeds have become the source of edible oil and nutritious snacks.

Pumpkin seeds should be stored in an airtight container in the fridge or freezer and while they last longer, they seem to lose their fresh taste after one or two months, so enjoy them when you buy them fresh.

Sesame seeds are believed to be one of the first condiments as well as one of the first plants to be used as edible oil, dating back as early as 1600 BC. These tiny, delicate seeds add crunch to any dish and are the main ingredient in tahini.

Used in breads, cookies, salads, stews or as a snack, these richly flavored seeds are one of man’s best sources of nutrition.

Sesame seeds can be bought hulled or unhulled. I prefer the tan unhulled as they provide more valuable fiber than the hulled. They also come in the black variety, which have a richer magnesium content. Store them in an airtight container in the fridge or freezer to avoid them going rancid.

Use sesame seeds in cookies, cakes, breads, dressings, hummus or as a condiment.

Poppy seeds are like tiny hard grains…and yes, these are the same family of poppy seeds of opium fame, but don’t panic. The poppy seeds cultivated for culinary use contain none of the alkaloids that comprise the narcotic.

Their mild, sweet aroma is brought out by roasting or baking, which brings out their sweet and spicy flavor. Used often in baking, poppy seeds can be found in cookies, cakes, strudel fillings, in pretzels, in sauces and my favorite…in cole slaw.
Rich in linoleic acid and oleic acids for heart health, poppy seeds are said to help alleviate the symptoms of asthma, provide essential enzymes, calcium and is said to be an effective remedy for normalizing metabolism.

Flax Seeds were once the domain of ‘health food nuts’ but as people discovered their high omega-3 content, they went mainstream. Everyone knows and loves these little nutrient-dense seeds.

Traced back to 3000 BC, flax seeds seem to have their origin in Babylon and by the 8th century, King Charlamagne passed a law requiring people to eat flax seeds because he believed so strongly in their health benefits. Amazing, right?

Today, flax is found in so many products, from crackers to waffles and all kinds of products in between. It’s popularity springs from the fact that it is the best source of the essential fatty acid, omega-3 in the plant kingdom.

And yummy? These little seeds have a distinctive nutty flavor that lends itself to all kinds of uses, from sprinkling on oatmeal and salads, to whipping into smoothies.

High heat cooking can destroy the omega-3, so flax is often ground (in a coffee bean or spice grinder) and added to a dish at the end of cooking to preserve the EFA’s. While you can use the seeds whole, their nutrients are better absorbed by the body when they are ground.

Chia seeds are becoming more mainstream every day…and not because of the joke gifts we know as chia pets, but because they are proving themselves to be nature’s perfect food. I love chia seeds. They have changed my life, especially in terms of how I train and how well my body recovers. But you don’t need to be an athlete to enjoy the benefits of chia.

Chia seeds can help us lose weight…you heard right. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. They can also help your diet by making you feel full because they absorb 10 times their weight in water, forming a bulky gel. They are high in fiber and keep you satisfied longer.
They are easier to digest than flax seeds, and don't need to be ground up. Store them in an airtight container in the cupboard; they do not need to be refrigerated. They can be eaten raw, with a nice "nutty" flavor or added to just about any recipe. They can be soaked in fruit juice (in Mexico, they call this "chia fresca"). They're perfect in porridges, puddings and in smoothies.

My personal favorite is to use them in baked goods including breads, cakes and biscuits. Since I bake with only vegan ingredients, chia seeds do the job of eggs; they help bind and leaven.
And now…some recipes to help you sow some seeds of health.

Sunflower Seed Bolognese Sauce
You won’t miss the meat!

Makes 3-4 servings

1-2 cups unsalted, toasted sunflower seeds
1 onion, diced
Extra virgin olive oil
2-3 cloves fresh garlic, minced
1, 32-ounce can diced tomatoes
1 tablespoon dried oregano
1 tablespoon dried marjoram
1 teaspoon ground cinnamon
Sea salt
Cracked black pepper
½ teaspoon paprika
½ teaspoon crushed red pepper flakes
½ cup coarsely chopped pitted black olives
3-4 sprigs fresh basil, leaves removed, shredded

Coarsely chop the sunflower seeds and the onion. Place a small amount of oil in a skillet over medium heat and sauté sunflower seeds and onion until lightly browned. Add garlic, tomatoes, spices, salt and pepper to taste, paprika, cinnamon and olives. Stir gently, cover and cook for 10-15 minutes. Stir in fresh basil and serve over your favorite pasta…cooked al dente.

Pumpkin Seed Spread
…or the butter! I love this spread on dark, hearty breads like pumpernickel, but it’s also lovely on whole grain toast or on a sweet bread like carrot or zucchini.

Makes 1 cup

Extra virgin olive oil
1 carrot, coarsely chopped
½ cup raw pumpkin seeds
6 ounces silken tofu
1 tablespoon honey
Sea salt
Grated zest of 1 orange
Scant pinch ground cinnamon

Place a small amount of oil in a skillet over medium heat and sauté carrots until they are just tender, about 5 minutes. In a separate skillet, lightly dry roast pumpkin seeds, stirring, until fragrant, about 3 minutes. Cool for 5 minutes.

Transfer seeds to a food processor and process into a coarse meal. Add cooked carrot, tofu, honey, salt to taste, zest and cinnamon. Puree until smooth, scraping the sides of the bowl as needed.

This spread will keep, refrigerated for about a week to ten days.

Sesame Gomashio
This condiment will add flavor and balance to any whole grain or veggie dish. Just sprinkle it on before eating.

Makes ½ cup

1 tablespoon sea salt
8 tablespoons unhulled tan or black raw sesame seeds

Heat a small skillet over medium heat. Cook the salt, stirring constantly, for 3-4 minutes. Transfer the salt to a suribachi (ridged mortar and pestle bowl) and grind it with a pestle until all the crystals are crushed. In the same skillet, toast the sesame seeds over medium heat, stirring constantly. Transfer the sesame seeds to the bowl with the salt and grind them with the pestle until the seeds are about half crushed.

Cool the gomashio completely before transferring to a glass jar. This condiment will keep at room temperature for about a month.

Lemon-Poppyseed Pound Cake
Nothing says light like lemon and nothing says rich like pound cake. But how do we create that satisfying, buttery texture of a pound cake without all the butterfat? Avocado oil, baby. Throw in a few poppy seeds and you have the perfect tea cake.

Makes 8-10 servings

2 cups whole wheat pastry flour
½ cup semolina flour
3 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon sea salt
grated zest of 2 lemons
2 tablespoons poppy seeds
1 teaspoon pure vanilla extract
½ cup avocado oil
½ cup brown rice syrup or honey
juice of 2 lemons
unsweetened almond milk
Lemon glaze
½ cup brown rice syrup or honey
grated zest of 1 lemon

Preheat oven to 325o and lightly oil and flour a standard loaf pan.
Combine flour, baking powder and soda, salt, zest and poppy seeds. Whisk briskly. Mix in vanilla, oil, rice syrup and lemon juice. Slowly add almond milk to create a smooth, spoonable batter. Spoon into prepared loaf pan. Bake until the center of the loaf springs back to the touch or an inserted toothpick comes out clean, 35-40 minutes. Remove from oven and allow to cool for 10 minutes. Run a sharp knife around the rim of the pan to loosen the cake and invert loaf. Place loaf on a wire rack to cool completely.
To glaze, simply heat rice syrup and zest until it foams. Immediately spoon over the loaf.

The Perfect Chocolate Cupcake
Seriously…perfect.

Makes 12 cupcakes

1 ½ tablespoons chia seed meal (or seed)
½ cup unsweetened almond milk
1 ½ cups whole wheat pastry flour
½ cup semolina flour
2/3 cup cocoa powder (organic, fair trade, if possible)
Generous pinch sea salt
Generous pinch ground cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
½ cup unsweetened shredded coconut
½ cup avocado oil
2/3 cup brown rice syrup
1 teaspoon pure vanilla extract
1 teaspoon brown rice vinegar
Unsweetened almond milk
½ cup coarsely chopped walnuts
½ cup coarsely chopped baking chocolate

Preheat oven to 350o and lightly oil a 12-cup muffin tin or use cupcake papers.
Soak chia meal or seed in almond milk for 5 minutes or until it thickens slightly.
Mix together all dry ingredients, whisking to ensure the ingredients are well-combined. Mix in oil, syrup, vanilla and vinegar. Stir in chia-almond milk mixture. Slowly mix in additional almond milk to create a thick smooth batter. Fold in nuts and chocolate. Spoon into prepared cups to fill ¾ full. Bake for 25 minutes or until the tops of the cupcakes spring back to the touch. Cool before serving…if you can!

Demo Class - June Is Busting Out All Over

Tue, 15 May 2012 15:03:00 GMT

June 9, 2012 – 10:00 AM to 1:00 PM - $30.00
And you should be, too! Not out of your jeans, but with energy, vitality, stamina, joy, anticipation of the season of summer. No? Dreading the heat and humidity?

Not looking forward to taking off that extra-large t-shirt you wear over your swim suit? Come to this class and we’ll set your feet on the path to summer lovin’ good health!

Sign up here!
To learn more about my demonstration classes, held at the Restaurant School in Philadelphia, visit my classes page.

Diggin’ Out

Thu, 05 Apr 2012 16:37:00 GMT

Need to dig out of the mess you have made of your health, but worry that the transition is hard and unappealing? Try these yummy make-over dishes and you’ll be on the path to health in no time!

Menu
Veg Head Pot Pie
Philly “Cheesesteak”
Main Course Chow Mein

Veg Head Pot Pie
Loaded with antioxidants and none of the ingredients we don’t want, like saturated fats, hormones, or steroids found in meat, this truly is comfort food. If you family isn’t wild about veggies, then this is the recipe for you. Who can resist veggies topped with a flaky crust in their own individual cup?

Makes 3–4 servings

Crust*
1 ¼ cups whole wheat pastry flour
Pinch sea salt
⅓ cup avocado oil or vegan buttery spread like Earth Balance
Cold spring or filtered water

Filling
2 cups spring or filtered water
4–6 small new or fingerling potatoes, unpeeled and diced, do not peel
½ head cauliflower, broken into small florets
4 medium carrots, diced
1 zucchini, diced
½ cup frozen corn
2 slices packaged baked tofu
⅓ cup whole wheat pastry flour
Sea salt
Cracked black pepper
Generous pinch rubbed, dried sage
Generous pinch cumin

Directions
Preheat oven to 425°F and lightly oil four 10- to –11-ounce ramekins, including the top rim.

Make the crust. Combine flour with salt and cut in oil with a fork to create the texture of wet sand.

Slowly add water to create a crust dough that just holds together. Knead a couple of times; gather into a ball and wrap in plastic. Set aside while preparing vegetables.

Bring water to a boil and cook potatoes for 5–6 minutes. Remove with a slotted spoon and Drain and transfer to a mixing bowl. In the same water, cook cauliflower for 4–5 minutes. Remove with a slotted spoon, drain and transfer to the bowl with potatoes. In the same water, cook carrots for 3–4 minutes. Drain, reserving the broth, and transfer the carrots to the bowl with the potatoes and cauliflower. Gently stir in zucchini, corn and baked tofu. Set aside.

Place broth on low heat. Combine flour with salt and pepper to taste, sage , and cumin. Whisk flour mixture into broth and cook, whisking constantly until it thickens, about 3–4 minutes. Pour thickened broth over vegetables and mix gently to combine. Spoon vegetables evenly into ramekins.

Divide the crust into 4 equal pieces and roll them out to be slightly bigger than the ramekins. Lay a crust over the top of each filled ramekin and pleat the outer edges of the crust. Make 4 small slits in the crust to allow steam to escape.

Place ramekins on a baking sheet and bake until the crust is golden brown and the filling it bubbling, about 25 minutes. Serve hot.

*You can purchase ready-made whole wheat pie crusts and cut them into the sizes needed for these individual pot pies or use the crust as they are to create full- size pies.

Philly “Cheesesteak”
“Wit or Witout” is the phrase most associated with Philly cheesesteaks, and refers to with or without onions. My version is “witout” meat and “witout” Cheese Whiz (God forbid)—no saturated fat or compromised ingredients but “wit” all the flavor and texture you love.

Makes 4 sandwiches

Ingredients
Extra- virgin olive oil
1 red onion, thinly sliced thin into half moons from top to bottom slices
Sea salt
3 roasted red peppers, thinly sliced
1 pound package seitan, shredded
4 whole grain hoagie rolls, split lengthwise
1 8-ounce package vegan “cheese,” shredded
Almond or soy milk

Directions
Place a small amount of oil in a skillet over medium heat. Sauté onion, with a pinch of salt until wilted, about 2 minutes. Stir in roasted red peppers, season with salt to taste, and sauté for 2 minutes more.
Transfer to a bowl and wipe out skillet.

Place a small amount of oil in the same skillet. Sauté seitan, with a light seasoning of salt until browned, about 4 minutes. Transfer to a plate and wipe out skillet one more time.

Lay rolls, cut side down, in the oily skillet and cook over medium-low heat until the bread browns lightly. Remove from skillet.

While the rolls brown, make the sauce. Place cheese, enough milk to cover, and salt to taste in small sauce pan and cook, whisking, until cheese is melted and the sauce is thick and creamy.
To assemble, lay rolls open, mound seitan, pepper, and onion on each and spoon cheese sauce over top.

Main Course Chow Mein
Everyone loves a good platter of chow mein, but no one loves the excessive calories, additives, salt, and sugar that weighs you down after the indulgence. My version is lighter, fresher, and just as tasty . . . and you can cook it in your slow cooker all day!

Makes 3–4 servings

Ingredients
1 pound seitan, chopped into chunks
2–3 stalks celery, diced
1 small leek, split lengthwise, rinsed free of dirt, diced
½-inch fresh ginger, minced
2 cloves fresh garlic, minced
2–3 small carrots, diced
6–8 whole green onions, cut into 1-inch pieces
1 cup spring or filtered water
¼ cup soy sauce
½ cup mung bean sprouts
1 (8-ounce) can water chestnuts, drained and rinsed
¼ cup arrowroot flour
2 teaspoons light sesame oil
2 cups snow peas, rinsed well, left whole

Combine all ingredients except arrowroot, oil, and snow peas in a slow cooker. Cover and allow to cook over low heat for 6–8 hours.

When you are ready to serve, dissolve arrowroot in a small amount of cold water and stir it, along with sesame oil and snow peas into seitan and vegetables. Stir until arrowroot thickens and clears and snow peas turn bright green.

In Praise of Greens

Fri, 06 Apr 2012 16:28:00 GMT

The winter season is over and spring and warmer weather is on the horizon. During the winter months we tend to hibernate indoors but spring usually beckons us to move outside and begin to cleanse our bodies from months of stagnation.

A great way to begin that process is to give our bodies lots of spring greens. Greens are cleansing and extremely nutritious. I usually begin by exploring the produce aisle at my market. There you will see a vast array of green leafy vegetables. Consider making green leafy vegetables your best friend. Greens are nutrient dense and are considered by many to be a “super food.” They are rich in folate, vitamins A, C and K. They are a great source of iron, potassium, calcium, phytochemicals, lutein and carotene. Greens, as you might imagine, are chock full of chlorophyll which helps to purify our blood and make our skin radiant. Greens are low in fat and high in fiber. Greens help strengthen the blood and respiratory system as well as our immune system. A day without greens is like a day without sunshine—kind of blah and uninteresting.

As I became more familiar with greens, I began to realize that there are many too choose from. The one that most of us know is kale. However, there are many different types of kale. As spring arrives look for dinosaur kale, also known as lacinato and cavolo nero kale, green curly-leaved kale, red curly-leaved kale and rape kale. Kale is particularly important for lutein which is an antioxidant that has been shown to lower the risk of cataracts and macular degeneration—an important finding for those of us over 50.

The list of greens is long and brilliant. There’s swiss chard, both red and green in color, bok choy, mustard greens, collard greens, rapini and don’t throw out those beet or daikon tops. There are over a thousand different plant species with edible green leaves so there is no excuse for not finding a few varieties that will wow your taste buds. Spring is the season that I associate with bitter greens. Your taste buds might have to adjust to their sharp taste, but they are prepared in the same manner as other leafy greens. Look to add some endive, radicchio or escarole to your repertoire. In Chinese medicine, bitter foods help to stimulate and detox the liver—another bonus!

Greens are economical, so experiment with a new recipe or create one yourself. I love greens for their versatility. They can be steamed, boiled, sautéed, stir fried and baked. I prepare greens in a multitude of ways depending on how I feel, what I am craving and what kind of day I have ahead of me.

Greens are generally associated with spring, but they are abundant all year long. You can prepare greens in a salad, as a topping for a pizza, and as the star in a bowl of pasta or in soup. I often add some of those greens to a morning smoothie for an extra boost of energy. When you think that you’ve eaten enough greens--eat 20% more. They are that good for you.

When shopping for greens, I avoid those that have yellowish leaves. I always pick up more than I think that I need because greens tend to shrink during the cooking process. I’m always amazed that my greens can last up to a week in the vegetable crisper of the refrigerator.

What I love most about eating greens and a plant-based diet is the way this food makes me feel. Every time I finish a meal that is predominantly vegetables and grains my intention to live and eat a vegan lifestyle is reconfirmed. The food memories that I have of dairy and meat are easily forgotten as I plunge into a Portobello mushroom that has been topped with mashed potatoes and kale. I am creating new food memories and experiences, and it is fun to do so.

Intense Study Class - by Cynthia Goch

Thu, 15 Mar 2012 18:49:00 GMT

When I am in the presence of a great teacher, she has my full, undivided attention!

I had the great pleasure of spending a weekend with my friend and mentor, Christina Pirello of the Emmy-Award Winning PBS Series, Christina Cooks, at the Restaurant School of Philadelphia during her ‘Intense Study Program’.

While Christina offers a variety of classes each month, my experience with her ‘Intense Study class’ is an accelerated class with a great deal of information regarding health, nutrition, how our bodies transform food to energy, and what it takes to keep our ‘engines’ running at optimal levels. Also included within the program are team-building exercises, recipes to work from, and encouragement to create new recipes from remaining class ingredients. At the end of the weekend, it’s a ‘Top Chef’ group experience as we create, present, and share the ‘fruits of our labor’ with the class.

Students flock from many lands to attend Christina’s classes. So, what makes Christina’s class special? She is an active advocate for health, she applies a wealth of knowledge and information from her personal, professional and educational experiences, and she teaches and incorporates her wide-range knowledge of Chinese medicine within her programs. Her classes are a blast!

Christina is a fiery red-head with an invigorating humor that flows effortlessly! She possesses a natural gift of teaching, as well as a nurturing spirit that touches many. Christina genuinely cares about your health and well-being. I highly recommend you join her and attend her classes! It’s about food, health and fun…does it get any better? Sign up at: www.ChristinaCooks.com

During my ‘Top Chef’ team experience, one of the dishes that we created was so delicious, nutritious, and pleasing to the eye that I must share. Do I have your attention? Try this one for yourself…

Vegetable Mash:
1 large sweet potato, peeled and cubed
2 large parsnips, ends removed and cubed
Pinch of sea salt
2 Tablespoons of Earth Balance
1/2 cup almond milk

Add cubed vegetables and salt to a saucepan, adding about 1-inch of filtered water. Cover, and bring to a boil. On low heat, simmer until tended and most of the water is absorbed. Whip vegetables with an electric mixer or masher, adding the Earth Balance and almond milk.

Braised Baby Turnip and Greens:
6-8 baby turnips, washed and the root end snipped/removed
Sea salt
Olive oil for braising

Slice each baby turnip vertically, leaving the greens in tack. In a large skillet, add a coating of olive oil and heat until hot. Add each baby turnip (with the greens) cut side down in the skillet. Cover and cook until crispy brown, and seasoning with a pinch of sea salt.

To assemble, mound the vegetable mash on a plate or platter and arrange the turnip and greens around the outside rim of the mash.

Absolutely Delish!!

Using Real Food to Help Kick Cancer

Wed, 04 Apr 2012 22:32:00 GMT

For anyone who has ever heard the words “You have cancer”, life as hereto known begins to crumble. Suddenly, thrown into Cancer World you are left reeling and attempting to figure out: What do I do now? Medical doctors have one set of recommendations about what needs to happen and this usually involves some combination of surgery, chemotherapy and radiation. But stuck in this life-or-death situation, you want to know: What else is there? There has to be more I can do to up my chances of beating this crummy disease. There is.

Unless you are lucky enough to be treated in a center which takes an integrative approach to cancer from the get-go, you are unlikely to find any other ideas coming from those whose primary goal is treating your cancer. But you can put together your own integrative and holistic Cancer-Kicking Team, which may include complementary and alternative (CAM) modalities and practitioners in addition to conventional docs and approaches. Everything from acupuncture to Reiki to meditation and beyond can be supportive in physical, mental and spiritual ways during your cancer journey. But there is another important and powerful Team member, often neglected, which I would encourage you to include: Real Food.

By Real Food I mean a whole food, plant-based diet. Such a diet is anti-inflammatory, immune-boosting and cancer-kicking. Focusing on filling your plate with vegetables in an array of colors, whole grains like quinoa, millet and brown rice and plant-based proteins such as beans, lentils and fermented soy products give your body the nutrients, fiber and phytochemicals it needs to heal faster, stay strong during treatment, and bounce back more quickly.

When I changed the way I viewed what I was putting into my body while going through cancer; when I focused on crowding out the processed foods, simple carbs and sugary drinks; when I added in life-giving leafy greens and cruciferous vegetables, mighty miso and great, whole grains, I steadily and very noticeably experienced greater well being, more energy and better moods than I had ever before, while in the midst of cancer treatment! My family, friends and doctors were amazed at how well I was doing. Could what I put on my plate have that big of an impact. In a word: yes!

For those working on prevention of or recovery from cancer real food can play a huge role in maintaining and regaining health. In a world in which so much is, to a great extent, out of our control – like our genetics and the environment at large – what we put on our plates and hence into our bodies is a decision over which we do have control. It is something we can take into our own hands and use to support our health and well-being. When framed this way, getting into your kitchen to cook a meal changes from being a dreaded chore to a radical act of self-care .

Whether you are facing cancer, or working to prevent it, I would empower you to discover the delicious, cancer-kicking goodness of real food.

Brown Rice Syrup & Arsenic...The Truth I Discovered

Thu, 05 Apr 2012 16:26:00 GMT

People are confused and scared by grim statistics and dire predictions about health and our diets. Organic, non-organic, local, commercial, GMO’s, farm fresh, natural…it’s like you need to be a rocket scientist to grocery shop. And after all that; after doing ‘all the right things,’ the food is less than yummy and you’ve given up all the ‘fun stuff.’ You know I am right.

Now, in the midst of Americans being sold on the idea that high fructose corn syrup is the same in the body as sugar (it’s not…at all, except calorically), comes a small but impactful scandal that brown rice syrup contains arsenic and we should all head back to the HFCS to be safe.

Please, people. Hang on to your sugar bowls for some facts and then decide what’s right for you and your family.

The recently published study by researchers at Dartmouth College has called into question the presence of arsenic in some organic products. While the study itself focused on infant formula, health bars and high energy foods, the resulting interpretation of the findings failed to address the arsenic issue as a serious concern for all food production, according to the Organic Trade Association (OTA).

“In fact, organic production practices are part of the solution to reducing the application of arsenic-laden herbicides, as well as toxic and persistent pesticides known to create health problems,” said Christine Bushway, OTA’s Executive Director and CEO. She added, “These applications are prohibited in organic agriculture. Moreover, this is verified through third-party inspection and strict regulations.”

Arsenic is a natural element that can contaminate soil, as well as groundwater used for drinking and irrigation. Legacy residues from decades of routine use of arsenic-based herbicides and insecticides pose a real threat to all food production, organic and conventional. Regardless of how it is raised, rice plants growing in soils still contaminated with arsenic will extract the element from the soil, and some will be present in the grain harvested from those plants.

Past research has also confirmed the presence of hot-spots for arsenic soil contamination (the southern regions of our country), as well as areas free, or nearly free of arsenic residues in soil (California, India and Pakistan). Any rice product destined for baby food or children’s food should come only from regions known to have arsenic-free soils. Prevention is a core principle of organic farming and food processing, and will drive the response to this new challenge across the organic food industry.

Every day, millions of servings of fresh fruits and vegetables and, less frequently, fruit juices expose children to pesticide residues and risk above EPA-set safe levels, and sometimes at levels several-fold above what EPA regards as acceptable. A significant share of these high-exposure food servings contains residues of neurotoxic organophosphate (OP) insecticides. Some imported fresh fruits and vegetables pose risks several-fold higher than domestically grown produce, and also deserve more attention by regulators. In the interim, consumption of organic fruit and vegetables is the surest way to avoid high-risk pesticide exposures.

That said, it’s also important to note that all minerals, including heavy metals, cannot be created or destroyed … they can only be redistributed and recycled in our ecosystem. All of the minerals, including arsenic, are naturally occurring in the Earth's crust and have been distributed on the surface of the earth by volcanic activity over the course of millions of years. Therefore, these minerals are everywhere. Man has played a role in the concentration of some of these minerals in certain areas. The historic use of arsenic-based pesticides and herbicides (especially with crops like cotton) has concentrated this mineral more in certain agricultural areas than others.

For the most part, in my view, Brian Jackson at Dartmouth has published the rediscovery of something that is already known: that rice is proficient at assimilating arsenic (along with certain other mineral complexes like Silica) from the soil it grows in. Every grain and cereal absorbs arsenic to some degree, but rice does a better job than others. It is also known that kelp absorbs arsenic and therefore certain edible shellfish are also high in this mineral. It is also known that most fruits and vegetables we consume contain arsenic, both naturally occurring and from legacy pesticides.

Even considering this study done at Dartmouth, the researchers admitted that the amount of arsenic found in organic brown rice syrup is consistent with the levels found in brown rice itself … as would be expected. The authors do not suggest that people should not eat rice; they admit to its health benefits, but rather took exception to the use of rice syrup in infant formulas.

Since this study broke into our consciousness, the FDA has corrected their conclusions from the viewpoint that the formula they analyzed was not in infant formula, but rather a baby/toddler formula, which is significant. Natural sweeteners are not allowed to be used in infant formulas, which are strictly regulated by them. They go on to say, “Because arsenic is naturally occurring in the soil and was used for many years in pesticides, we know there are traces amounts of arsenic in many foods.” This is huge. In my mind, both these points make the whole sensationalized study release a bit suspect.

I wanted more information so I met with an independent lab, the very lab that is working on the nutritional analysis for my new cookie company. My representative brought me more information than I expected.

According to what I read, the arsenic in question is largely organic arsenic, the version of this mineral that is not absorbed by the human body. In a study done by John Duxbury, a soil chemist at Cornell University, the results of all the arsenic studies on food are less straightforward than they seem. His analyses showed that the rice he tested exhibited only 22% inorganic arsenic, the form of arsenic that can be absorbed by the human body, meaning the majority of arsenic found was organic, the version our bodies cannot absorb. “Until this gets sorted out in a reasonable way, consumers shouldn’t be overly concerned,” he concludes.

If you are worried, however, you should source the rice that is being used in the rice syrup you use in cooking and baking. I spoke with my friends at Suzanne’s Specialties, the rice syrup I use and stand by. The source of their brown rice is Pakistan, a country that, along with India and our own California rice, has shown to produce rice with the least amount of naturally-occurring and legacy arsenic.

In the end, I have come to the conclusion that brown rice syrup remains one of the best sweeteners for us. I will continue to use it with confidence since I have researched, spoken to experts and sourced the rice that becomes the syrup I use.

I do hope this helps. Be well and happy cooking!

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Take it Easy - by Rachel Klein

Wed, 29 Feb 2012 19:23:00 GMT

The media is hilarious, isn't it? Ads for pies and stuffing and starches covered in cheese during the the holidays, then commercials for scarcely clad women in workout gear screaming at you to get your fat, shameful butt in shape after all that calorie dense food. Slime ball tactics, huh?

There's no reason to be completely down on yourself, or to make the quick jump from rich comfort food to light yoga pants fare. Surely, there's compromise.

So this week, try along with me to find balance. Swap buttery mashed white potatoes for mashed sweet potatoes with olive oil and sea salt.

Try a green veggie that you don't eat often. Get some protein and fiber from legumes by bulking up seitan or soy-based "meats" with lentils, chickpeas or white beans. Have a small fruit smoothie with your breakfast or as a snack, or pair something decadent with a fruit salad, stewed tomatoes, raw greens or a baked apple.
And don't be too hard on yourself! Pie is really hard to resist.

To start with a green veggie you may not be familiar with, here’s my favorite sweet and savory Brussels sprouts recipe.

Everyday I’m Brusselin’

Ingredients
1-1/2 cups of Brussels, halved
2 organic garlic cloves, minced
1/2 cup cremini mushrooms
2 tablespoons olive oil
1 teaspoon coconut sugar
1 teaspoon sea salt and 1/4 teaspoon liquid smoke OR 1 teaspoon smoked salt

Directions
Preheat oven to 375. Place Brussels sprouts, garlic and mushrooms in a bowl and toss with olive oil. Sprinkle in the sugar and salt. Mix thoroughly and place on a lightly greased or non-stick baking sheet. Heat uncovered for 15-20 minutes, until golden.

Makes 3 servings.