Fight Depression with a Mediterranean Diet

So often people ask me what type of diet I follow. My eating style certainly doesn't fit "neatly" into any category, but if I had to classify it, I would have to say that it is a combination of clean and Mediterranean. I consume an abundance of vegetables, fruits, nuts, seeds, whole grains, fish, and olives are my friends!

It makes perfect sense that the Mediterranean Diet helps fight depression. It is an extremely balanced and healthy way to eat. Naturally, if your diet is balanced and healthy, you feel more balanced mentally. Trust me, I know. Run into me after a few days of not eating optimally; I am not the most pleasant person (you can ask my husband!!). Also, monounsaturated fats are high in the Mediterranean Diet and these fats are shown to be excellent for brain health. STAY TUNED FOR "MY FAVORITE FATS" series. In 2010, I will be contributing at least one blog a month on my favorite fats. Why? Because many of you are afraid of fats; I once was too. Not anymore; I couldn't imagine my life without them. You'll learn why next year!

Meanwhile, check out this summary about the study that explored the connection between the Mediterranean Diet and Depression:

Mediterranean Diet Helps Prevent Depression
The benefits of eating the Mediterranean diet on cardiovascular disease risk are well known. Now it appears that adhering to this dietary pattern also may prevent incidence of depression. Researchers at University Las Palmas in Spain followed 10,094 individuals for four years who, at study entry, were not depressed. Those people who adhered the most to the Mediterranean diet through the study period had a 30-percent lower incidence of depression than individuals who did not. The Mediterranean diet consists of low meat intake, moderate intake of alcohol and dairy products, and high intake of fruits, nuts, vegetables, cereals, and fish. The researchers found dose-response relationships for fruits and nuts, the monounsaturated-to-saturated fats ratio, and legume intake.Archives of General Psychiatry 2009;66:1090-1098.

Powerful Parsley!

Are you looking for a quick antioxidant kick and aren't the biggest veggie lover on the planet? Great news!! Consuming parsley is just as good for you as those leafy greens you often hear me preach about (kale, boy choy, collards, and arguula). Parsley is high in Vitamin K, vitamin C, vitamin A, and folate. Perhaps more important is the fact that parsley contains volatile oils and flavonoids, which protect our cells against oxidative damage. We could all use this protection. All of us are exposed to toxins on a daily basis (thanks to industrialization and processed foods) and these toxins damage our cells. We also create stress on our cells by doing healthy things, like exercising!

Try parsley in your diet today! It's great with fish and poultry. Awesome in soups! I have even used it as a "main green" in my salads!

A Homemade Thai Meal for a Hectic Life

People sometimes have this misconception that I cook intricate, time-consuming, healthy meals every single night. Unfortunately, I do not; like many of you, my lifestyle is not conducive to that. I have a 9-5 job in addition to my holistic health counseling practice, my daily exercise regimen, and important relationships that I nouirsh. There are only so many hours in the day!

I'm very conscientious about not consuming a lot of packaged foods, but there are some options that are free of crazy additives. For this recipe, I use Trader Joe's light coconut milk and Thai Kitchen's red curry paste. Isn't that great that even the simplest meals can be healthy?! I like whipping up this Thai dish. So simple.

Shannon's Simplest Thai
(Serves two)

• Get your rice cooker going with 1 cup brown rice and 2 cups of water!
  
• Chop 2 heads of broccoli into small florets.
• Steam the broccoli for 8 minutes
• Meanwhile, rinse 18 pre-peeled and deveined shrimp
• Chop 3 cloves of garlic into tiny pieces
• Sautee garlic in 1 Tablespoon of sesame oil for 1 minute.
  
• Add shrimp and cook until it turns pink.
• Toss in broccoli.
• Mix 1 Tablespoon of Thai red curry paste with 1/2 cup of lite coconut milk and pour over shrimp and broccoli.
• Serve on top of rice. Voila!

WHY NOT TO CONSUME SOY

Many of you already know that I am not a huge fan of soy. In fact, it really irks me when companies promote and tout soy as an ever-so-amazing health food. It's not; not the way we have come to use it here. Most soy products on the market today are genetically engineered--government subsidies have enticed farmers to convert many of their crops from “real food” to soy. What does this mean for food manufacturers? Because soy is a subsidized crop, it is CHEAP, so all packaged food companies jump on it and USE it! It is hard to find a packaged food product that does not contain soy.

Soy has harmed me personally. I was a vegetarian for 12 years. As I launched my career in holistic health back in 2002, I was simultaneously suffering from severe abdominal cramps that would at times paralyze me. After eliminating foods, I found that when I didn't eat soy, I didn't get those abdominal cramps! I had a soy intolerance! It was then that I became skeptical of soy. I learned that it wasn't healthy after all; that it raises estrogen levels and that because it's genetically engineered (when it's not organic), it can create a whole host of problems.

Interestingly, when I consumed soy, I had a horrible problem with ovarian cysts...and guess what? High levels of estrogen cause cysts! These days, I have eliminated all foods that have high estrogen levels (no more morning cups of Joe).

Today, seven years after my departure with soy, research continues to reveal the dangers in excess soy consumption. The latest: consuming large amounts could have harmful effects on female fertility and reproductive development.

I advise you to keep your soy consumption in check. If you are going to have it, choose the fermented types such as miso or tempeh and make sure it's organic! If you want to read more about the latest soy research, check out this article from Environmental Health News.

Soup Therapy

Earlier this week, I had one of those REALLY long days at work, where somehow, a million distractions came my way, and at the end of the day, my "To Do" list had maybe one or two things (out of 20 +) crossed off. I came home that night, and all I could think about was making a soup. Sometimes I am in no mood to make soup, as it does require a lot of effort (chopping and so forth). But there are times, when I think the meditative motions of chopping, slicing, peeling, etc. can be extremely therapeutic. I made this borscht recipe and served it warm with grilled cheese(organic local sharp cheddar on local multigrain). It's autumn and what better way to feed your body than with an antioxidant-rich soup? With the swine flu scares, we need to keep our immune systems strong!!! So this was a double-dose of therapy for me. Making the soup and consuming it!

Thanks to my friend Judy for sending me this recipe!

Russian Vegetarian Borscht

1 tablespoon vegetable oil (I used extra virgin olive)
1 tablespoon butter (I used ghee)
1 onion, chopped (didn't have an onion, so I didn't use it)
3 medium size carrots, peeled and sliced (I used 5--more vitamin A)
1 small parsnip, cut into thin 2-inch strips (I used 3)
3 medium size beets, cut into thin 2-inch strips
2 large garlic cloves, finely minced (I used 6 cloves---great anit-viral properties)
1 bay leaf
1 tablespoon sugar (no sugar for me)
6 cups vegetable or chicken broth (I used 8 cups Pacific Mushroom broth)
1 small cabbage, cut into 2-inch chunks
3 medium size potatoes, peeled and diced into 1/2-inch pieces (I used 4)
1/4 cup tomato puree (I used 1/2 cup)
Salt and freshly ground black pepper to taste (no salt as there was some in the broth)
1/4 cup Balsamic or red wine vinegar
Sour cream for accompaniment (I used yogurt)
Directions:
In a Dutch oven, heat oil and butter over medium heat and saute onion, carrots, parsnip and beets until onion is translucent.Stir in the garlic, bay leaf and sugar and cook for 30 seconds. Add broth, cabbage, potatoes and tomato puree, salt and pepper. Simmer, covered until vegetables are tender, about 20 to 30 minutes. Remove from heat and stir in vinegar. To serve: Ladle cold soup into bowls and place a dollop of sour cream (or yogurt) on top.
Serves 6.

Befriending the Netti Pot and Epsom Salts

Like many of you, the flu that is spreading like wildfire struck me! After several meetings with contagious co-workers, I contracted the flu despite my almost-obsessive efforts to prevent it (taking vitamin C, zinc lozenges, colloidal silver, vitamin A, eating tons of vegetables, and homemade chicken soup, washing my hands every half hour).

I had to live with Mr. Flu for about a week, but my symptoms were not nearly as severe as most people I know, probably due in part to avoiding sugar, drinking lots of kombucha, and continuing to eat a lot of vegetables.

The two things that comforted me the most were the Netti Pot and Epsom salts. Many grocery chains (like Whole Foods and Wegmans) as well as local health food stores sell Netti Pots. You fill it with warm water and add a teaspoon of sea salt (I’d add less at first because it can be harsh). You stand over a sink and tilt your head to one side, pouring the Netti into the nostril opposite the side you are tilting toward. The water will drain out the other nostril. And then repeat with the other nostril. This is such an effective method of decongesting your sinuses! Every night I took a hot bath, adding a cup of Epsom salts. Epsom salts have magnesium, which your skin will absorb, soothing aches and pains.

If you are struck with the flu, take good care of yourself. Nurse yourself back to better health; soon your blah feeling will be a distant memory!

Vitamin D for a Healthy Weight?

Most of us know that the amount of calories, fat, sugar, and fiber we consume combined with caloric expenditure (i.e., exercise) play a large role in weight loss. The latest news is that Vitamin D plays a role in weight loss too. Turns out women with low levels of Vitamin D in their blood tend to be, on average, 16.3 pounds heavier than those women who have a sufficient amount of Vitamin D.

It's very difficult for your body to access vitamin D through food. Some food choices that help your body to produce vitamin D include: salmon, egg yolk, and fortified foods. Your body is better able to manufacture vitamin D when it is exposed to the sun for 10-15 minutes a day without sunscreen. Who knew?

Five Healthy, Tasty Alternatives to Common Food Choices

We all hear about healthy alternatives to unhealthy food choices, but sometimes the tradeoff is taste. Who would ever want to trade in a delicious homemade chocolate chip cookie for one of those 100-calorie snack packs? Here are five delicious healthy alternatives to not-so-healthy common food choices.

1. Swap Spaghetti Squash for Pasta

Spaghetti is made from refined durum flour; and though tasty, it is a carbohydrate that is lacking nutritious qualities. Whole wheat, brown rice, and even quinoa pastas are available as an alternative, but the taste is definitely an acquired one. Good news: spaghetti squash is a delicious alternative to pasta. It looks like spaghetti and even tastes like spaghetti. Here are just some of the amazing nutrition facts about spaghetti squash: it’s high in dietary fiber, high in vitamin C and even boasts a fair amount of niacin, vitamin B6, potassium and manganese.

2. Swap Quorn™-style Chicken for Chicken

Sometimes eating chicken just gets old. Quorn™ has a vegetarian chicken substitute, which has less cholesterol, fat, and calories and more fiber than poultry. It is made from mycoprotein, a natural protein found in mushrooms. Don’t get me wrong skinless chicken prepared properly is a nice lean protein, but the best news about quorn is that it lowers cholesterol. Their mock chicken products eerily resemble the real thing. I was a vegetarian for 12 years and developed a soy allergy; this product is excellent for vegetarians because it is soy and meat free!


3. Swap Fruit Juice and Seltzer for Soda

Did you know that 16 ounces of soda has more than 10 teaspoons of sugar? And diet soda isn’t the answer either; researchers have discovered that diet sodas though calorie-free can make you gain weight. I satisfy soda cravings by mixing a mere three ounces of fruit juice with 12 ounces of seltzer water. One juice I particularly enjoy using in my concoction is V8’s V-Fusion Acai Mixed Berry.

4. Swap Grilled Portobello Mushrooms for Hamburgers

Red meat is okay to consume on occasion, but consuming it regularly can lead to high cholesterol, weight gain, and in the long-term, heart disease. A recent study conducted by researchers at John Hopkins University found that replacing high-density foods like red meat with low density foods like mushrooms could fight obesity. Grilled Portobello mushrooms have a delicious meaty taste. If I can get my meat-loving husband to devour a Portobello burger, they must be scrumptious!

5. Swap Baked Sweet Potato French Fries for French Fries

French fries are one sure way to increase your waist line, especially when they’re deep fried. Why not try baking sweet potatoes, a much healthier option. A recovering French fry addict who I know finds these sweet potatoes fries to be just as satisfying. They’re easy to make too—preheat the oven to 450 and simply cut a sweet potato in ¼ inch strips (keep the skin on for fiber). Toss the strips in a teaspoon of olive oil. Scatter fries on a baking sheet, sprinkle about ¼ teaspoon of sea salt over the fries and bake for 25 minutes or until crispy.

Shannon's Yummy Granola Bars

I created this recipe a couple of years ago as an alternative to commercial nutrition bars. I could only stand the Lara Apple Pie bars for so much longer. Since creating these, I have shared them with athletes that I coach and also with kiddies that I teach...and both groups LOVE them. They are high in protein and fiber. I will say that they are slightly high glycemic, so not the best choice for those who have diabetes. However, endurance athletes need high glycemic carbs and a decent amount of protein immediately before, immediately after and during (especially you cyclists out there) exercise to keep the energy levels stable and to prevent glycogen depletition. This is also a great snack to take when hiking! Sticky, but fun!!!

Ingredients:

- 1 ¼ cups Old Fashioned Rolled Oats

- 1 ¼ cup brown rice kipsie cereal

- ½ cup oat bran

- 3 Tbs ground flax (optional)

- ¾ cups nuts of choice

(dry roasted slivered almonds work great as do chopped walnuts or pecans)

- ½ cup dried fruit of choice

(dried cranberries or cherries have been favorites among many..dried mango is great..and sometimes I'll add in 1/4 cup of dried coconut when I use the mango)

- 1 cup brown rice syrup

- 1/8 cup date sugar, beet sugar, succanat, or natural cane sugar

- 2 Tbs vanilla extract

Directions:

Mix all ingredients in a large bowl, except for the last three. In a small sauce pan over medium-high heat, heat the brown rice syrup with the “somewhat-healthy” sugar of choice until it boils. Remove from heat, add vanilla extract and mix well. Pour this over the dry mix and stir well. Pour the mixture into a non stick pan and flatten using a metal spatula with olive oil cooking spray sprayed on it. Let sit for 45 minutes and the cut into bars.

Pebbles and Blades of Grass in my Salad

This post is more of a reflection than an informative or educational entry. This spring and summer, Brent and I have had the delight of having fresh, local greens every single day. We both agree that the local varieties of chard, arugula, mesclun, green leaf lettuce, spinach, and red leaf lettuce are the tastiest greens we have ever had. They're so fresh, crunchy, and juicy; and I swear you can taste their dense nutrient levels!

We get these greens from our local CSA and from our local Farmer's Market. We always wash these greens thoroughly as there will often be some residue of dirt, and occasionally some pebbles. I LOVE that! You can't get earthier than that; it makes me feel connected to this globe that we live on, nourished straight from the earth. So many people are disconnected from that.

Despite my thorough cleaning job, Brent and I will occasionally find blades of grass or pebbles in our salad. Thankfully, we still have all of our teeth. When I find a blade of grass or pebble in my salad, I smile thinking of this wonderful earth and hoping that organic farming will one day defeat industrial farming practices!

Cookbook Review: Growing Healthy Families: Cooking with Holistic Moms

Based on the title of this book, one might assume that the recipes are geared toward families and children. Yes, this book is a great resource for moms (and dads) who want to cook delicious but healthy meals for their families. However, by perusing through this book and trying out some of the recipes, I'd highly recommend this book as a cookbook staple for anyone interested in adapting a healthier lifestyle.

The book is a collection of recipes from moms who are part of the Holistic Moms Network , a national organization for moms who prioritize healthy living to be able to connect with one another. These are the recipe categories and some sample recipes from each category.

Appetizers & Beverages
- Roasted, Red Pepper, Asparagus, and Brie Quesadilla
- Homemade Chai
- Applesauce smoothie

Soups & Salads
- Chickpea Untuna Salad
- Angel Hair Beet Salad
- Carrot Ginger Soup

Vegetables & Side Dishes
- Easy garlic asparagus "fries"
- Chana Masala
- Baked Acorn squash with apple-walnut "stuffing"

Main Dishes
- Overnight Ham & Cheese Strata
- Pumpkin Pancakes
- Salmon Noodle Casserole
- Black Bean Enchiladas
- Caramelized Chicken Breast

Breads & Rolls
- Butternut Squash Pecan Muffins
- Blueberry Gingerbread
- Banana Carrot Bread
- Cheddar Corn Bread

Desserts
- Almond Thumprint Cookies
- No-bake Cookies
- Healthy Chocolate Chip Cookies
- Crunchy Sesme Candy

This & That
- Chicken and Brown Rice Puree Baby Food
- Play Dough
- Non-toxic Cleaners

As you can see, there is a wide-variety of recipes in this excellent 232-page resource. There are recipes for everyone: vegans, vegetarians, non-vegetarians, macrobiotics, raw food devotees, etc. For example, I am a semi-vegetarian (80 % of my diet is vegetarian; I occasionally eat meat and I rarely have dairy); while many recipes had too much dairy for my taste, I was still able to mark over 100 recipes that I wanted to try. And for those moms out there with picky eaters, there are dozens of recipes that deliciously disguise veggies.

I give this cookbook a two thumbs up! The book can be ordered here.

As Promised - My Betther than Rice-n--Beans Recipe

This is a quick meal I prepared after becoming quite hooked on whole grains again during my quasi-10-day cleanse. Because I only had 1 cup of quinoa and 1 cup of millet in my pantry, I decided to mix the two and was extremely pleased with the result. This is better than rice any day! This meal was made with some healthy prepared foods (like canned beans and salsa), so it's excellent for those nights when you want to make something quick and easy. And don't let these whole grins intimidate you. They are widely available in most grocery stores, especially those with a decent organic section.

Ingredients:

- 1 cup of millet rinsed
- 1 cup of quinoa rinsed
- 4 cups of water
- 2 cans Eden brand Aduki beans, drained
- 1 jar of organic salsa of choice (I like Newmans)
- 1 zucchini chopped in small cubes and steamed for 5 minutes

Directions: Bring quinoa, millet and water to a boil in water. Once boiling, turn to a simmer. Simmer for 25 minutes. Immediately transfer grains to a big mixing bowl and fluff with a fork. Add beans, salsa and zucchini, and voila! You can add a small amount of part-skim cheddar if you are a cheese fan…and put it in a tortilla if you are more in the mood for a burrito. Any way you have it; this is a tasty, easy way to get in good, hearty whole grains.

After the Cleanse

So you’re almost done with your seasonal detox and you’re worried about getting back to your more familiar way of eating; perhaps you’ve been dreaming of chocolate chip cookies and you’re afraid that once you are “free” to eat as you please, you might indulge. Or maybe you’re afraid that once you start incorporating meat back into your diet, you might forget about the antioxidant and fiber rich veggies and whole grains.

The key to transitioning out of the detox/cleanse program is to use the cleanse as the foundation to your diet and slowly start supplementing other foods. Read your body—it’s the best barometer of your needs. How does it respond when you incorporate say, dairy, back into your diet? If it doesn’t respond pleasantly, then you know dairy is not for you and should be kept to a minimum in your diet. When you incorporate caffeine back into your diet, do you feel all jittery or to you feel easy going and cool?

I suggest keeping a food + body/mood response journal for the first few weeks after your cleanse; it will help tremendously and will still keep you in check…transitioning out of this structured diet should be slowed and controlled. As I mentioned in my previous blog, I was eager to have a beer and chicken fingers once I completed my cleanse, and I did just that, but I waited for about five days and I felt fine. So if you are having a super strong craving, do wait a little bit and go easy with it. I had one beer and three chicken fingers…so tasty and fulfilling.

Here’s an example of my food + body response/mood journal the day after the cleanse:

Wednesday May 6: Post-Cleanse Day 1

8:00 AM: 1 cup millet with ¼ cup chopped walnuts and 1/3 cup chopped mangos + ¼ cup rice milk and 1-2 Tablespoons of agave nectar:

(SO YUMMY…feel energized for my workout)

9:15 AM- 11:00 AM…1 Hour spin class followed by 45 Minute tempo run on the treadmill with 3.0 grade…my first serious triathlon brick workout this season.

(Feeling tired-probably a little “much” after just coming off of my 10-day Detox)

11:15 AM: “Apple Pie” Lara Bar + 1 liter of water.

(I almost forgot what bars taste like…tasty and simple, the ingredients are merely dried fruit and nuts)

12:30 PM: 2 cups homemade lentil soup with carrot, onions, lentils, wild rice and cabbage. (hit the spot…I was craving smoothing warm…felt really nice…and my digestion is still working as well as it did through the cleanse)

3:30 PM: ½ banana chopped with 1 teaspoon sunflower seed butter on kamut cake

(tasty….needed a little energy increase…went for this instead of caffeine. but it’s not working. Ah, well)

6:30: Dinner: 6 ounces wild-caught haddock grilled (marinated with lemon juice, olive oil and ground pepper). 1 cup wild rice. Huge salad with mixed greens, grapefruit, fennel, cucumbers and shredded carrots with balsamic vinaigrette.

(Felt really full. had a hard time finishing salad...saved half of it)

8:30 PM: Starting to feel hungry---so rest of my salad

(Note to readers…my former go-to bed-time snack would be ½ cup kashi heart to heart cereal with rice milk)

I continue logging my nutrition and body/mood response and as a result, I’ve been able to set some “rules” for myself. I feel so in-touch with my body now. Rules don’t have to be followed strictly, but they help set the standard for your healthy lifestyle. Here are the rules I’ve come up with so far:

1.) No thank you to ice-cream. This past weekend while dining at a friend’s house, she offered ice-cream for dessert. It was a delicious rendition of Moose-tracks. I had a mere scoop and my intestines were quite peeved at me.

2.) As for caffeine…Try to start the day without it. Encourage myself to exercise first. If that wakes me up, great! If not, go for green tea…and if that doesn’t work…a teaspresso is okay. (Note: So far I have only had green tea once..and no teaspressos yet).

3.) Eat whole grains for at least two meals a day…It makes you feel good! (Wow, I can’t even say how grounded and satiated I feel with a cup of whole grains for breakfast and a cup of whole grains at lunch or dinner). I made the BEST “Better than Rice and Beans”---super quick and easy…using millet and quinoa…I’ll post the recipe on my blog very soon.

4.) Meat only three times a week…better if fish. (I’ve been loving eating vegetarian…and 3 seems like the perfect number for me. I have fish once or twice a week and then organic chicken once or twice a week. When I’m in a phase of my menstrual cycle where I need more iron, I’ll have grass-fed beef and fish).

5.) GET SLEEP! (The other night I was up working on an article and I went to bed at 2:00 AM and had to wake up at 7:30 AM the next morning…felt so off the next day…and craved packaged goodies)

6.) Raisins instead of gels on the bike. YUM and all natural!

7.) Keep doing sun salutations and meditation each morning. What a great way to start the day!

8.) Keep dry brushing after showering. My skin is super-thankful!

9.) No pasta or bread. Okay, well maybe good hearty breads for special occasions. (Note: I had whole wheat pasta the other night and felt really bloated after. I haven’t had bread yet and don’t really care to. No more sandwiches for lunch…salads (with grains) or soup instead and I feel great)

10.) As far as baked goods...they're permissible, but must be low-fat and homemade (I made strawberry muffins a couple days ago-YUM)

My Spring Cleanse of Sorts

This past weekend I lead a spring cleansing and detoxification workshop at Easton Yoga. I presented three different types of cleanses that individuals could experiment with based on their current eating style, whether or not they cleansed before, and what would be possible for them to accommodate. I wanted everyone to acknowledge that a detox of any sort will reap a plethora of benefits. Detoxing is a gift you give to yourself.

As I am one who most certainly walks my talk, I started one of my detox programs myself. Even though my lifestyle and eating habits (lots of vegetables daily, little to no weekly alcohol consumption, no coffee consumption, little meat consumption, little dairy consumption, daily consumption of whole grains) qualifies me for my most stringent cleanse (mostly raw veggies and veggie juices), I chose to implement my most lenient cleanse (raw veggies and fruits, some whole grains, and steamed veggies with a savory sauce). And I chose to make the cleanse even MORE lenient by implementing more legumes, whole grains, and nuts and seeds. This decision was practical for me. I am an athlete, so I need these complex carbohydrates and protein to fuel my running, biking and swimming. And I feel great!

How has my diet changed these past few days? No caffeine (I am quite astounded by the fact that I actually have MORE energy than ever). I am drinking even more water than usual. No processed foods and no animal products. I confess that I am missing my morning egg wraps. And my husband melted my heart when he ate a yummy Nature's Path pop tart in front of me yesterday. However, I feel vibrant and balanced.

Perhaps the most beneficial part of my cleanse has been the complementary practices. I have been doing sun salutations every morning. I have been dry brushing my skin after every shower. I have been reflecting more on all that I am grateful for (where I live, my family, my friends, my talents, my dog).

So when will I stop my cleanse? Probably soon. When my husband is finished with his semester at school, I think a toast with a nice frothy beer is due! And I may just have some chicken fingers as well!

Book Review: Alice Waters and Chez Panisse: The Romantic, Impractical, Often Eccentric, Ultimately Brilliant Making of a Food Revolution

This biography of Alice Waters, written by Thomas McNamee is absolutely phenomenal. Whenever I read a biography, I do so "with a grain of salt" because you can't assume that every bit and piece is true or in the appropriate context. So when reading biographies, I disregard anything that is remotely controversial or gossipy. With that said, there was very little gossip in this book. Sure there was some mentioning of people who didn't get along with Alice, but beyond that the book was a microscopic look at how a young Berkeley student revolutionized the GOOD food revolution in this country from the opening of her restaurant in 1971 to the creation of the Edible School Yard in recent years as well as creating the Yale University Sustainable Food Project.

How did one person's dream of prioritizing local fresh food become a reality? It all started in France (my most favorite country in the world). Alice studied abroad and was so awed by the deliciousness of the food. It was always fresh and always scrumptious. Alice wanted to replicate that quality of food here in the United States. With the help of several friends and family members, she opened Chez Panisse and for the past 38 years she has been serving local food in a classy gourmet French-inspired fashion. In fervor, she also applied the importance of local foods to children and young college students through the Edible School Yard and the Yale University Sustainable Food Project. She is such an inspiration. There were so many "opportunities" for her to give up but she kept marching on. I am certainly inspired by her. I give this book a "two thumbs up" for sure!!!

An Awesome Use for Bruised Bananas

I have an affinity for bananas, but let me be more specific here: I have an affinity for barely ripe bananas . . . you know when they still have a hint of green? That’s how I love my bananas. When they start to freckle, I instantly become a banana hater. They’re way to sweet for my taste. I do love a mean banana bread, but this time of year banana bread doesn’t appeal to me. So I invented a new recipe . . . great for athletes . . . great for kids . . . great for people with diabetes. Why? Because the bananas replace the sugar in traditional cookie recipes. Try it out and let me know how you liked ‘em . . and I’m always interested in variations!

Ingredients:
- 3 freckled bananas blended into a liquid
- 1/4 teaspoon of sea salt
- 1 teaspoon of cinnamon
- 1/2 teaspoon ground ginger
- 3 Tablespoons of olive oil (TRUST me, you won’t even taste the olive oil after they bake)
- 1 cup chopped walnuts
- 1/2 cup tart dry cherries
- 3 cups Old Fashioned rolled oats

Directions.
Preheat oven to 400 degrees Mix all dry ingredients except nuts and cherries. Add oil and toss to coat. Add banana liquid, nuts and cherries. Mix well. Using a 1/4 cup measuring cup, drop the cookie mixture on a non-stick baking sheet (I wound up using two baking sheets, with six mounds on each). Spray olive oil spray on a metal spatula and flatten each mound a bit. Cook for 15-20 minutes or until nice and golden.

Keep these refrigerated. They’ll last about 3 days this way, otherwise, they’ll go bad!

Book Review: The Paleo Diet for Athletes By Loren Cordain PhD and Joe Friel MS

I have to begin this review by saying, as I often do, that no one diet works for everyone. Some people may need the discipline that diets provide; however, as humans we’re constantly evolving and what worked for us one year may not work for us today.

With that said, I have had several athlete clients ask me what I think of the Paleo Diet for Athletes. I read through it with my reviewer’s eye. There are parts of this nutritional formula that I think are critical to follow and then there are parts that I think could potentially hinder an endurance athlete’s performance, and more importantly provoke cardiovascular disease later in life.

The Paleo Diet for Athletes is structured in five stages: what one should eat right before exercise (Stage 1), what one should eat during exercise (Stage 2), what one should eat immediately after exercise (Stage 3), what one should eat within a couple hours of exercise (Stage 4) and what one should continue eating the rest of the day (Stage 5).

For Stage 1, pre-race, Cordain and Friel argue that the athlete simply needs 200-300 calories of a simple sugar and fluids. They recommend 2 gel packs. They claim that this will satisfy hunger, replenish glycogen from an overnight fast, reestablish normal body fluid levels, optimize performance and prepare the body to quickly recover after the workout. For pre-exercise their formula is essentially the same with added protein. They say that lower glycemic index carbs are okay if you have time to spare between eating and racing/exercising. They recommend an apple because it’s fructose and digits slowly. This is not necessarily true. Basically they “ban” complex carbs like oats, or whole grain toast. I think it is WAY too much of a risk to neglect complex carbs before a race especially. The speed at which muscular glycogen is used depends on the person…consuming whole grains and other sources of complex carbs is the primary way for an athlete to assure he has fuel in his tank. I have known too many athletes to bonk in the middle of the race because they had only simple carbs for breakfast.

For Stage 2, eating during exercise, the authors emphasize hydration and electrolyte consumption. They also emphasize the need for some protein (4:1 carb to protein ratio) in ultra-distance events. I agree with the authors for the most part here as the protein will prevent muscle wasting. However, the authors only emphasize getting nutrition from liquids. I disagree here. I think having a healthy bar, some fig Newmans, bananas, etc. in ADDITION to electrolyte drinks are important especially for cyclists whereby eating will not hinder their performance by cramping. The authors’ advice may work well though for runners.

For Stage 3, the authors emphasize again a 4:1 or 5:1 carb to protein food choice to replace lost carb stores and to re-synthesize protein damaged during exercise. They suggest going for a high glycemic carb to get the glucose to the muscles quickly. They also emphasize hydrating. I totally agree with this stage and even like the “homemade brew” that they suggest.

For stage 4, the authors recommend fruits, veggies and lean protein (sample meal = 6 oz. turkey breast, apple, grape juice, coffee). Stage 5 are similar suggestions with added healthy fats (from fish, nuts, etc.) every couple of hours. These stages I agree partly with. The goals are to maintain glycogen stores, balance maintain a healthy PH, optimize weight, and prevent or reduce inflammation. These stages fluctuate a bit during different stages of periodization but the goals and food suggestions are similar. I agree that healthy fats in Stage 5 are important and WILL reduce inflammation. I also think eating every couple of hours is important for proper recovery. Other than that, I have some gripes that deserve their own paragraph.

The authors are suggesting the athletes have grape juice? I’m sorry but continuing to have simple sugars like that will prevent the athletes from being able to absorb nutrients as sugar robs the body of nutrients. Being unable to absorb nutrients = being unable to recover!!! And the acid-alkaline thing, yes I agree that it’s important to avoid having too acidic of an environment, otherwise, your kidneys rely on calcium from your bones to break down acids and athletes can not afford to have this happen to their bones. However, the authors again shun legumes and whole grains claiming they are acidic….but not all of them are!!! Buckwheat, bulgar, quinoa, lentils, spelt and lima beans are quite alkaline and oats aren’t that acidic either. Also, because the authors are pushing veggies and fruits, they fail to mention that some of these are very acidic (pomegranates, raspberries, and mandarin oranges to name a few). The authors make no mention of sprouted breads and seeds and how this is one great way to assure an alkaline environment.

I do like that Cordain and Friel advise consuming organic fruit and veggies as much as possible because you will get more nutrients form them than you will from conventional fruits and veggies. And veggies and fruits are ESSENTIAL for athletes as they need many antioxidants to stay healthy. Whole grains and legumes have antioxidants too though!!! Maybe the authors shun grains because many athletes go for the refined grains…breads, pastas, etc. I mean most race I go to still continue to have pasta dinners the night before (and I bring my rice cooker and make my own meal = ) ). So all in all, the main element that makes me not want to recommend this book is the shunning of legumes and whole grains. All the recent research on whole grains and legumes has found that the fiber and complex carbohydrate combination keeps your cholesterol and weight in check, and prevents cardiovascular disease. And I can tell you that ALL of my athlete clients will attest that whole grains have given them so much more energy in and outside of their sport.

Q+A # 1: Produce Junction --Yeah or Nay?

I have been receiving a plethora of emails lately with questions from prior clients and/or community members asking basic questions about how to maintain a healthy lifestyle. I have decided to feature some of these Q+As on my blog in hopes of helping many people understand some simple steps they can take to achieve a helathy lifestyle.

Question: I have a huge dilemma. Produce Junction just opened near me. I can get bulk produce, fruits, and flowers for such low prices. For instance, 3 lbs of carrots = $2; carton strawberries = $1.50; 3 huge romaine lettuce = $2; 3 huge beets = $1; 3 bunches bananas = $1; 6 small avocados = $1.

Since the opening of the store, I've been going there religiously, often splitting the bulk produce with my friend. With prices like this, I eat tons of salads, brushed off the dust from my juicer to make green juice, and afford to throw all sorts of fruits into my smoothies. One problem... I don't see the magic word "organic" anywhere!

So this is my dilemma, I can now eat tons more fruits/veggies but they're not organic vs. eat minimal amounts of fruits/veggies but are organic. I know about the sermons on why we should eat organic and I have been since you educated me but... I have the opportunity to buy tons of produce for such little money. I've never been in the position to eat this much green before in my life, WITHOUT breaking the bank. These financial times are making the scale tip towards buying bulk fruits/veggies to get as much greens into the diet as I can. Ugh... help.

Answer:

Dear Hooked on Produce Junction:
You are not alone. I have heard dozens of people rave about the low cost of produce from Produce Junction. I know how difficult these financial times are for the majority of us and yes I do think the more veggies and fruits you can eat, the better your overall health will be for years to come.

With that said, I do have some concerns with those fruits and veggies you get from Produce Junction. I will address these concerns and will offer you a smarter way to shop at produce Junction if you choose to continue doing so and will offer a couple of alternatives to shopping at Produce Junction.

My first concern is that all the produce at Produce Junction comes pre-packaged. In this day and age, regardless of our financial hardships, we have to try to be as green as possible. Think of the millions of gallons of fossil fuel used to produce all of that packaging!

I have also heard stories of many people finding that half of the pre-packaged fruit from produce Junction to be rotted and they end up throwing it away. So is that really a value? I would say no.

If you can get past the thought of all of the pre-packaging, then continue shopping at Produce Junction but do so in a smarter, healthier fashion. The biggest step to take is to AVOID purchasing the conventional foods that have been ranked to have the most pesticides: Find out here: http://www.foodnews.org. There are fruits and veggies that are okay to purchase conventionally here too (those with the least amount of pesticides), including tropical fruits, avocados, and onions. And I have to admit the prices you found for avocados is unbeatable! If they are already getting soft, be sure to store them in the fridge to keep them fresher longer. Avocados are extremely healthy in this day and age to in order to get a good dosage of mon-unsaturated fats and a decent amount of Omega-3s.

I think the best alternative to your weekly shopping trips to Produce Junction is to join a CSA (Community Supported Agriculture). From May until November, you will be able to get fresh local produce for a VERY low cost. This also forces you to get creative with your food prep and cooking. It becomes exciting to get new fresh produce every week! Find out about CSAs near you by visiting http://www.localharvest.org.

Lastly, I want to express deep empathy for all of those who are suffering in this tough economy. It’s impacting all of us. However, our health should honest-to-God continue to be our # 1 Priority. By eating healthfully today, we can ward off diseases like cancer and heart disease. So, in the long run, we can save a lot of money and we can likely protect ourselves from extreme suffering. When you get a chance today, I encourage all of you to make a list of what you can do for your health today. Are you constantly bombarded with worries? I’d encourage trying yoga or meditation or going for a peaceful walk. Are you eating out a lot? I’d encourage you to try some simple recipes and cook at home. You will save tons of money this way too.

Hang in there everybody! We will get through this together!!!

Finding Europe in the U.S.A.

Anyone who knows me knows that I am equally obsessed about healthy eating and green living: always desperately in search for the freshest food and constantly tweaking my lifestyle in a way that will be kinder and gentler to our earth. My latest effort has been a grand attempt to avoid purchasing plastic. For those of you who take my classes, you know that I refuse to buy plasticware so you taste my food samples using real silverware.

My deep love for Europe stems from the fact that I have always found fresh organic produce in open-air markets whether in Paris, London, Florence, or small towns throughout Switzerland. And I actually loved the fact that a dear friend of mine was reprimanded for not having a shopping bag with her years ago when we were grocery shopping in Ireland. I love that my friend in Paris dries her clothing on a dry wrack and bicycles everywhere. It seems that everyone there has the same obsessions as me!

Yes, I have found communities throughout the United States that share my obsessions. I am incredibly happy that here in the Lehigh Valley, PA I have access to healthy organic local food with the abundance of farms in the area. Happily, my community also values recycling. Near my hometown in Central New York, Ithaca boasts an AMAZING farmer’s market and even has its own currency: Ithaca Dollars.

This past week I traveled to the Bay Area, California and it was dreamy. I praise that community for prioritizing healthy living and the planet. So many bike lanes and so many people commuting via bicycle…in the RAIN! Wineries, such as Frog’s Leap produce delicious organic, sulfite-free wines. The area in a sense “invented” local eating long before it became trendy. Alice Waters opened Chez Panisse in Berkeley in 1971 and from the very beginning provided only the freshest, local foods, as she was inspired by her dining experiences in Paris.

Then there are the small conscientious matters that may go unnoticed in the Bay Area. For example, Brent and I brought our own bags when we went shopping, but didn’t have a bag when we had an impromptu shopping excursion at Buffalo Exchange (where I got CUTE Dansko shoes for a mere $30). We had them pack all of our clothing into one plastic bag, and get this: it was biodegradable. Yes, at a clothing store! I was impressed.

Everywhere we ate there wasn’t only a garbage and recycle container to throw away your plates, bottles, cans, etc, but also there were containers to put away items that were biodegradable, and also a place to put stuff that could go into compost. I don’t think we had to throw one single thing into a garbage bin. Everything was biodegradable-plates, forks, cups; it was fantastic.

And the cherry on top is this: My friends Lizette and Jon took us to a bar in Oakland called Café Van Kleef. Now I’m not much of a liquor drinker but I must confess that their signature drink, a freshly squeezed greyhound, was divine. The grapefruit was so tasty and fresh – it was amazing.

So the next time I daydream about Europe…I know that in actuality I can get the same experience without leaving this continent! And the scenery Brent and I saw on our drives through Napa and on Highway 1 were quite comparable to many drives I’ve experienced in Europe.

The Importance of Keeping a Pantry

How often are your eating habits influenced by convenience? At the office you’re craving a snack and the vending machine is your only option. After a long day at work you opt for ordering in Chinese food or a pizza, or popping in a microwaveable meal, because it’s the easiest thing to do for dinner.

I’ll save “Eating Healthy at Work” strategies for another entry. For this entry, I’ll focus on keeping a pantry at home, so that no matter what, you can maintain a healthy diet and lifestyle.

I’ll use myself as an example. Below is a list of fresh, dry, and frozen goods that I always keep on hand. This strategy has benefited my husband and I tremendously. I can not tell you how many times we’ve been able to throw together a quick healthy meal, simply because we have a wonderful array of ingredients stowed away specifically for those “I’m too tired to shop or make anything elaborate” nights.

Dry Goods:
Red and green lentils (lentils cook super quickly and are loaded with protein and fiber)
Quinoa
Millet
Steel cut oats
Barley
Buckwheat
Almonds
Walnuts
Pistachios
Pecans
Filbert nuts
Raisins
Dried Cranberries
Sun-dried tomatoes
Various seaweeds (a quick and easy way to boost nutrients in a soup or salad)
Organic popcorn kernels (Brent makes a mean popcorn – and what a nice healthy snack it makes)
potatoes
Gnocchi
Soba Noodles
“Healthy” pastas (whole wheat, Jerusalem artichoke, quinoa pasta)
Nature’s promise whole wheat tortilla
Sprouted bread
Trader Joe’s pre-made polenta
Kashi Heart to Heart cereal

Jarred and Canned Goods:
Annie’s Gingerly Vinaigrette Salad Dressing
Canned beans (cannelloni, salad bean mix, refried beans, chickpeas, and red kidney beans)
Canned artichokes
Canned diced green chilies
Newman’s salsa
An organic spaghetti sauce
Organic tomato paste
Organic crushed tomatoes
Various Trader Joe’s Indian style Sauces
Low-fat coconut milk
Organic chicken broth
Organic vegetable broth

Fruit bowl:
Granny Smith apples
Bananas
A pineapple
Avocados

Condiments:
Agave nectar
Maple syrup
Rice vinegar
Balsamic vinegar
Apple cider vinegar
Bragg’s Liquid Amino Acids
Extra Virgin Olive oil
Lots of spices
Onions
Garlic

Refrigerated Goods:
Almond Butter
Fruit-juiced sweetened jams
Thai red curry paste
Mustard
Organic low fat plain yogurt
Rice milk
Trader Joe’s organic hummus
Free range eggs
Lemons
Limes
Organic red peppers
Carrots
Baby carrots
Organic salad mix
Organic baby spinach and/or arugula
Organic celery
Goat feta cheese

Frozen goods:
Spinach
Organic frozen pie crusts
Frozen veggie stir fry mixes
Frozen shrimp
Frozen fruit
Our sin: Always an organic, fair-trade dark chocolate bar for emergencies!

By keeping these things on hand, I always have something to whip up. The salad greens and sometimes the bananas and avocados are the only items that may not last an entire week. With these items in my pantry, I can easily whip up a quiche, chili, a barley and veggie soup, dahl, and Thai shrimp with red curry sauce to name a few things. If I’m super tired, I can resort to pasta and sauce (I usually throw in shredded carrots for good measure) or a refried bean burrito. For snacks, I like crudités with hummus, fruit, an almond butter and banana sandwich, and sometimes a fruit smoothie.

Improvisation in the Kitchen . . . and the result a Mediterranean Frittata!

My New Years Resolution this year is a simple one: really walk my talk. I am passionate about healthy eating and healthy living. I have committed so much time, attention and effort over the years to helping others prioritize their health and wellness. And I proudly assert that I usually prioritize my health and wellness too. But this year, I am going to do so with passion. 2009 is the year that I can say I transitioned my life into a most amazing balance. So what have I been doing so far: more yoga and meditation, retaining sermons from church, plenty of exercise, quality time with my family, friends, and dog, and lots more home cooking.

Home cooking all the time isn’t easy, trust me I know. It can be a challenge, but it’s one I take with joy! So, last night, after a long day of work, I was ready to make a quiche. In fact, for the past six months or so, I have made a weekly quiche. My pantry makes it easy; I always have healthy frozen pie crusts on hand, fresh farm eggs, low-fat organic plain yogurt, mustard, an organic cheese and vegetables. But last night, there was one dilemma: the yogurt I had was bad! Ack – what to do??!! It was already 8:00 PM; there was no way I was going to make a grocery store run! I improvised using what I had on hand…and this is what I came up with. It took a little more time and effort that a quiche, but it was in fact healthier, more wholesome, and oh so delicious!

Mediterranean Frittata
(Serves 4)

Ingredients:
- 6 farm fresh eggs
- 4 organic cloves of garlic minced
- 4 organic red potatoes, cubed
- 2 teaspoons dried mint
- 1 can artichokes, quartered
- 1 red pepper, diced
- Handful of Kalamata olives, chopped
- 3 packed cups of fresh organic spinach
- 2 Tablespoons of olive oil
- sea salt and pepper to taste
- 4 ounces of French sheep feta…YUM!

Directions:
First, chop the potatoes and then boil them for 10 minutes in a pot of water, until they are just about tender. Wile they are boiling, chop all other veggies. Drain the potatoes. Heail 1 Tablespoon of olive oil on an iron skillet over medium heat. Add the garlic. Stir for one minute. Add the potatoes and stir frequently for about 12 minutes or until they become almost crispy. Add the chopped red peppers and artichokes, stir for 5 minutes or until the peppers start to become soft. Add the mint, olives, and spinach. Stir well until spinach wilts. Add sea salt and pepper to taste. Remove veggies from pan. Beat all six eggs (I did it in my Kitchenaid Mixer). Heat the second tablespoon of olive oil in the same iron skillet. Add eggs. Let cook over medium heat until eggs begin to solidify by top is still slightly liquefied. Pour vegetables over the eggs. Sprinkle with feta. Place skillet under your broiler for 5 minutes.

This was So so so tasty, and because it’s just Brent and me, we had it again for breakfast this morning!

Book Review: Animal, Vegetable, Miracle

I know, I know, this book was popular about a year ago! As you well know about me by now though, my list of "To Read" books is extensive - and because I spend so much time working (with passion), my time to read is not a lot.

This is a MUST read book though. If any of you have read Barbara Kingsolver's novels, you will find her autobiographical writing just as delightful. And perhaps one of the greatest aspects of this book is the inclusion of scientific sidebars from her husband Steven Hopp and the inclusion of recipes and meal plans from her daughter Camille Kingsolver.

The plot: Kingsolver realizes one major downfall to living in Arizona for several years...food does not grow there. The more she ponders this, the more she is sickened by the commercial food she is inducing herself with. Fortunately she and her family have a "summer home" in Virginia. They decide to move there permanently and in doing so they make a commitment to live off local foods for one year! The book chapters represent a month. They began their local-food diet in late March.

Kingsolver eloquently describes the difficulties in keeping this local food pledge, but also shows how such a commitment adds excitement to life. OMG it's April- I get to eat FRESH asparagus! For us in PA, we get to delight in asparagus in late May. And did you know that you only have to plant asparagus seeds once and then it takes THREE years to harvest? The wait is worth it because you will be blessed with asparagus for 20-30 years. I should also let you know that even though this is an incredibly informative book, there is humor sprinkled in as well. Here's an example: "In my adult life I have dug asparagus beds into the property of every house I have owned, and some I rented--even tiny urban lots and student ghettos--always leaving behind a vegetable legacy waving in the wake of my Johnny-Asparagus-seed life...it's a ludicrous commitment to dig one into the yard of a student rental. It's hard work to dig the trench, fill it with compost, and tuck in a row of asparagus crowns ordered from a seed company. Then you wait THREE years for a harvest." Here's another example that humorously illustrates the difficulty of being on a local-food diet. In mid-June, the cherries finally ripened, and Kingsolver exclaims "Our fructose celibacy was over."

This book has inspired me so much that I am making a commitment for 2009 to try to eat more locally. Here are some stats/facts that Kingsolver shares that alone may inspire you:

- Every food calorie we eat has used hundreds of fossil fuel calories in its making: grain milling for example, which turns corn into the ingredients in packaged foods, costs 10 calorie for every one calorie produced, and that's BEFORE it gets shipped anywhere.

- Over the last decade, our country has lost an average of 300 farms a week.

- Buying your goods from local businesses rather than national chains generates about 3X as much money for your local economy.

- Ironically (or maybe not so ironically), industrial crops have been using millions more pounds of pesticides year after year, and the crop losses have been accelerating simultaneously.

- Modern U.S. consumers get to taste less than 1 percent of the vegetable varieties that were grown here a century ago. (My reflection about this: Kingsolver gives examples such as 400 potatoe varieties were once grown in Peru, now there are less than 10. This makes me grieve. It's comparable to endangered animals...this is endangered vegetation. Just think how much lovelier our meals would be with more variety. The saying that variety is the spice of life is so true.

Have I inspired you to change your life? If not, read the book, and I am sure you too will become inspired!!! After all, your body is your temple, you REALLY hsould treat it as such. You only get ONE in this lifetime!!!