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7/08 SAVVY SEA VEGGIES
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Sea vegetables (aka seaweeds) have been incorporated into the
human diet since ancient times, and not just by the Japanese;
Hawaiians, Koreans, Chinese, Maoris (New Zealand), Celts,
Vikings, Romans, British, Scottish, Irish, American Indians
and many others have derived numerous nutritional benefits
eating these savory delicacies from the sea.
Rich
in minerals and trace minerals, sea vegetables provide
more than 50 essential elements required for the body’s
physiological functions. Population studies show that
people with diets high in sea vegetables have few symptoms
of mineral deficiencies and longer life spans. And, sea
vegetables have been used medicinally to treat hypertension,
heart disease, goiter, kidney disease, ulcers, obesity,
constipation, menstrual disorders, high cholesterol,
cancer, radiation poisoning, heavy metal toxicity and
more(1)(2). If this isn’t reason enough to begin
eating these nutrient rich foods, I’ll give you
one more … when
cooked properly, they taste great!
Over the years, I’ve served sea vegetables to some
very discerning palates (including my young nephews) and
the consensus is “delicious!” Below are some
popular sea vegetables and their notable properties.
Agar agar (kanten) – rich in calcium,
trace minerals and fiber, agar contains no calories and
is considered a natural laxative. It is quick cooking
and perfect for making cooling desserts, aspics, and
puddings.
Alaria – high in vitamin A, and a
delicious when added to soups. You can also blanch, marinate
or soak this sea vegetable to make it ready to use in
other recipes.
Arame – rich in iron and calcium,
this sea vegetable cooks quickly and has a mildly sweet
flavor. Arame can be soaked and blanched for a few minutes
or marinated.
.
Dulse – rich in iron, potassium, magnesium, calcium
and phosphorous. We hit the mineral jackpot with dulse!
Great to eat straight out of the bag as a snack or sprinkled
on salads and soups (check for small shells and thoroughly
clean before using).
Hiziki – this sea vegetable is the
richest in calcium and potassium. It is legendary in
the Far East for enhancing beauty and adding luster,
strength and shine to the hair, skin and nails. Saute
with a little oil for best tasting results.
Kelp – rich in glutamic acid that tenderizes and
increases digestibility of beans. Also rich in iodine that
stimulates the thyroid to burn fat. Can be roasted, fried,
boiled, sautéed or marinated.
Kombu – rich in glutamic and alginic acid, and iodine.
Alginic acid binds with toxins and heavy metals in the
digestive tract and excretes them from the body. Kombu
can be roasted, used in soup stock, boiled, sautéed
(cautionary note on both kelp and kombu: they contain excessive
amounts of iodine and can disrupt thyroid function if eaten
in large quantities – small quantities of these powerhouse
sea vegetables is best.)
Nori – highest protein content of all the sea vegetables
and rich in Vitamin A. Traditionally used for sushi. Must
be lightly toasted to bring out its’ sweet nutty
flavor. Great shredded and used as a garnish for stir fries,
soups, salads, and of course, used in whole sheet form
to make sushi rolls.
Wakame – mild taste, soft texture,
rich in vitamin C and B vitamins. This is the traditional
sea veggie for miso soup, but can be used in any soup
or marinated and used in salads.
Sea veggies have been around for a long
time, so it may be a good idea to incorporate them into
your diet so you can be around for a long time, too!
Check out this month’s
delicious recipes. They each contain a different type of
sea vegetable in the ingredients. http://www.andreabeaman.com/recipe_july.html
And, if you want to try more sea veggie recipes you can
find them at:
http://www.andreabeaman.com/seaVegetables.html
Or order The Whole Truth Eating and Recipe Guide:
http://www.andreabeaman.com/theWholeTruth_ERG.html
Sources
1. Sea Vegetable Celebration, Shep
Erhart and Leslie Cerier, 2001, Book Publishing Company
2. Cooking with Sea Vegetables, Peter and
Montse Bradford, 1985, Healing Arts Press
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6/08 THE VITAMIN HOAX
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Recent scientific studies have revealed shocking information
about vitamin and mineral supplements. According to the
Journal of American Medical Association, antioxidant
vitamins increased a person’s
risk of dying by up to 16%, The University of Washington
found that vitamin E elevated lung cancer risk, and researchers
at the National Cancer Institute found that men who took
more than one multivitamin daily had higher rates of prostate
cancer (1).
Animals in the wild do not need supplements to thrive and neither do humans. We are a part of nature and if we eat wholesome food provided by our environment, it contains all the elements we need in perfect balance (fiber, water, protein, vitamins, minerals, carbohydrates, etc.). Our body will use what it needs and naturally discard the waste. As discovered in many studies, overdoses of isolated supplements accumulate in the body and can wreak havoc on our internal system. In the short term supplements may do some good, but in the long term they can cause serious harm.
(1)
There are better and more delicious ways to get the vitamins and minerals
your body needs without the toxic side effects. Below is a chart of some of
many popular vitamins and minerals and the foods sources where you can obtain
them safely and naturally (2).
VITAMIN / MINERAL |
FOOD SOURCES
|
Vitamin A |
Carrots, sweet potatoes,
broccoli, dark leafy greens |
Vitamin D |
Salmon, fatty fish, eggs,
sunshine |
Vitamin B12 |
Shellfish, meat, fish,
poultry, eggs |
Chromium |
Poultry, meat, whole
grains, cheese |
Copper |
Beets, molasses, beans,
whole grains, nuts |
Iron |
Organ meats, eggs, meat,
poultry, green leafy vegetables, beets (there must
be sufficient hydrochloric acid in the stomach for
iron to be absorbed) |
Magnesium |
Whole grains and beans |
Manganese |
Nuts, seeds, whole grains,
seaweed |
Selenium |
Whole grains, and meat |
Iodine |
Seafood, sea vegetables,
sea salt |
Vitamin C |
Berries, fruit, green
vegetables |
Vitamin E |
Vegetable oils, nuts,
seeds, eggs, organ meats, whole grains |
Vitamin K |
Dark leafy green vegetables,
whole grains, asparagus (most vitamin K is synthesized
in the intestines by our friendly bacteria) |
Folic Acid (folate) |
Asparagus, green leafy
vegetables, whole grains, meat |
Calcium |
Dairy food, salmon and
sardines with bones, green vegetables, almonds, sesame
seeds, tofu |
Phosphorus |
Found in most foods (deficiency
of this vitamin is rare) |
Potassium |
Fish, legumes, meat,
poultry, vegetables, apricots, sea vegetables, nuts,
raisins, spinach |
Silicon |
Alfalfa, beets, green
veggies, whole grains |
Sulfur |
Garlic, cruciferous vegetables,
eggs, onions |
Zinc |
Meat, eggs, beans, whole
grains |
I
encourage you to toss out your costly supplements and use that
money to buy wholesome, natural foods. Then, get into the
kitchen and cook up a delicious and nutritious meal like
the one below: Monthly Meal
Sources
1. http://www.rd.com/living-healthy/are-vitamins-really-that-good-for-you-/article46647.html
2. Prescription For Nutritional Healing, Phyllis A. Balch,
CNC, Penguin Books
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5/08 LOCAL & SEASONAL EATING
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The newest food trend, “locavore,” advises
to eat what grows in our immediate environment. The
truth is… this is not a new concept. Humans
have traditionally eaten locally grown, seasonal foods
for centuries. Unfortunately, modern technology has
changed our traditional way of eating and today every type
of food is available at any time of the year regardless
of the season or environment where it is grown. This
modern way of eating everything from everywhere not
only destroys the environment by burning large amounts
of fossil fuel to ship foods far away places, it weakens
the digestive and immune system, and the entire body as
a whole. Egads! All that destruction from something
as simple as food? If you are wondering how and why,
keep reading.
There are many reasons why poor health results from consistently
eating foods outside of our climate and season. According
to John Matsen, ND, “All plants contain potassium. Generally,
the more sun they’re exposed to, the more potassium
and sugar they contain…. The high potassium and
sugar levels alert your kidneys that you’re out in
the hot sun (because these foods grow in sunny climates),
and that your skin must be making lots of vitamin D. Therefore,
your kidneys don’t activate vitamin D, and you don’t
absorb much calcium. This results in low calcium
levels, forcing the body to take calcium from other sources
such as bones, teeth and membranes, thus weakening those
structures.”(1)
Another
perspective from Traditional Chinese Medicine reveals that
salads, vegetables and fruits are cooling to the
body. During the hot summer months this cooling effect
can be quite beneficial for most people, but during the
cold winter season, it can weaken the digestive system,
contribute to candida yeast overgrowth, a damp spleen condition,
gas, bloating, cold hands and feet and other more serious
ailments.
For our human body to function optimally, it needs to be
aligned with the seasons and environment we live in. As
an added bonus, eating foods grown locally can also reduce
and/or eliminate allergies entirely. For example,
if you eat the honey from bees that live in or near your
area you are homeopathically ingesting allergy medicine. The
bees travel from various flowers to plants, to trees, and
back to the hive carrying pollen on their fuzzy little
bodies. If you ingest honey with trace amount of
pollens you can build your immune system internally, naturally. If
you are sick and tired of spending the spring, summer and
fall months sneezing your head off and scratching your
itchy eyes out, eat locally grown foods to help you find
relief.
The easiest way to discover what’s available in
your environment is to check out your local farmer’s market. The
traditional farmer can not grow something that is not compatible
with his environment. You could also join a Community Supported
Agriculture (http://veggies.home.mindspring.com OR www.justfood.org or www.localharvest.org/csa/)
and get fresh produce, meat, and dairy products straight
from the farmer, delivered once per week at a designated
pick-up site. This
is a delicious way to support your health and the earth, too! Below
is an example of some of the vegetables that are available
in a temperate climate.
VEGETABLES(2)
|
Spring |
Early Summer |
Late Summer |
Fall |
Asparagus
Baby Beets
Baby Carrots
Baby Bok Choy
Dandelion
Dill
Endive
Fennel
Fiddleheads
Garlic Scape
Green Beans
Herbs
Lettuces
Lemon Balm
Mizuna
Mushrooms
Parsley
Peas
Radishes
Scallions
Shallots
Spinach
Sprouts
Swiss Chard
Spring Onions
Sugar Snap Pea |
Arugula
Broccoli
Broccoli Rabe
Carrots
Celery
Chicory
Collard Greens
Corn
Cucumbers
Escarole
Eggplant
Fiddleheads
Green Beans
Herbs
Endive
Lettuces
Mustard Greens
Okra
Peas
Peppers
Red Radishes
Snow Peas
Scallions
Shallots
Spinach
Summer Squash
Swiss Chard
Tomato |
Arugula
Broccoli Rabe
Broccoli
Brussel Sprouts
Burdock
Cabbage
Carrots
Celery
Chicory
Collard Greens
Corn
Cucumbers
Escarole
Eggplant
Green Beans
Herbs
Endive
Lettuces
Mustard Greens
Onions
Peas
Peppers
Red Radishes
Snow Peas
Scallions
Spinach
Summer Squash
Swiss Chard
Tomatillos
Tomato |
Beets
Broccoli
Bok Choy
Brussel Sprouts
Burdock
Carrots
Cabbages
Cauliflower
Celery
Celery Root
Daikon
Eggplant
Garlic
Ginger
Kale
Leeks
Lotus Root
Onions
Parsley
Parsnip
Potatoes
Pumpkin
Rutabaga
Shallots
Spinach
Squash
Swiss Chard
Tomatillos
Turnips
Watercress
Winter Squash |
Sources
1. Better
Nutrition Magazine, September 2004 pg. 30
2. The Whole Truth Eating and Recipe Guide, by Andrea Beaman,
2006, p.69.
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4/08 INCREASING SEXUAL VITALITY & FERTILITY
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According to Traditional Chinese Medicine (TCM) “jing” is the source of life, longevity and vitality. Jing is the deep essence we are born with, and is passed down from our parents and stored in our kidneys. Abusing the kidneys with a toxic lifestyle can drain our precious life essence, creating a deficiency of jing, resulting in impotence, reproductive disorders, and other illnesses. We cannot replace congenital jing (what we are born with) but we can enhance “acquired jing” from specific food and lifestyle choices.
Substances that can deplete the jing include toxins in food and the environment. The use of Genetically Modified foods and pesticides can impair sexual vitality and reproductive organs including; lowered libido, diminished sperm count, abnormal and dead sperm, increased sterility, miscarriage, reduced egg production, and birth defects . There are also some nefarious seeds on the market called “Terminator
Seeds.” These seeds are genetically altered to produce sterile
seeds. This forces farmers to purchase new seeds every year from Monsanto (the seed/chemical company). Pretty unethical business tactics to say the least! This also saturates the food supply with “sterile” products . Egads! If you are seeking to reproduce, I urge you to not eat any food that is incapable of reproduction. Energetically, this type of food has no reproductive capacity, no continual life-force. Organically grown foods, and Certified Naturally Grown foods prohibits the use of GE seeds.
Other factors that can exhaust the kidneys include excessive use of stimulants, coffee (caffeine), alcohol, drugs, stress, fear, overwork, cold foods (cold hard breakfast cereal with cold milk, too many raw salads, iced foods and drinks) and excess refined sugar.
Specific foods that can enhance acquired jing and increase reproductive capacity and overall vitality, include fish, beans/legumes, liver and kidney (organ meats), bone marrow, royal jelly, and cereal grasses (whole grains).
Beyond food, it is essential to exercise daily but, not to completely exhaust yourself! And, breathe deeply to promote optimum circulation, digestion and respiratory functions, that all enhance overall good health. George Ohsawa (a pioneer in Macrobiotics) said, “A good appetite for food and sex is health itself. Sexual appetite and joyful satisfaction are an essential condition of happiness.” These are truly words to live by!
According to the ancient teachings, food can nourish our mind and body, as joyful sex with a loving partner can, too. As an added bonus, sex can be a GREAT way to exercise and keep you breathing deeply. Ahhhhhhh!
For awesome libido enhancing recipes check out this
month’s delicious recipes .
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3/08 HEALTHY BONES
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Our bones are designed to carry us upright
for our entire lifetime. Unfortunately, millions of Americans
are suffering from osteoporosis and other bone diseases.
The bad news is Doctors are prescribing Fosamax to help build
bones, and it comes with a slew of undesirable side effects; ulcers,
liver damage, renal failure, and jaw bone decay to name a
few.
The good news is our bones are living tissue and we can re-build them and make them healthy and strong by making better diet and lifestyle choices. Much of the food in the Standard American Diet is not a good choice for bones; soda, coffee, sugar, excess alcohol, prescription medications (blood thinners, thyroid hormones, chemotherapy, and statin drugs) can all contribute to bone loss. Excessive use of calcium supplements are not a good choice either, and have been implicated in calcification of the arteries and soft tissue, and kidney stones.
Better
choices include calcium rich foods like dark leafy greens (kale, swiss chard,
collards, mustards, watercress, etc), canned sardines and salmon (with skin and
bones), broccoli,
sea vegetables, oats, almonds, beans, sesame seeds and traditional bone broths,
are all rich in calcium. Sulfur rich food is needed to repair bones – some sources
include: eggs, cabbage, fish, garlic, kale and onions. And, vitamin K, essential
for bone formation, can be found in asparagus, Brussels sprouts, beef liver,
cauliflower, dark leafy greens, eggs, and whole grains.
The body needs vitamin D to absorb calcium. Our best source of vitamin D comes from 15-20 minutes of daily sun exposure. Vitamin D, calcium, and Vitamin K are all fat-soluble. Diets too low in fat or fat-free do not produce adequate bile, and can inhibit the absorption of these important vitamins and minerals. This is one of the reasons why modern women have higher rates of osteoporosis than men – women have a tendency to eat low-fat or no-fat diets. It’s time to really chew the fat, ladies!
Bone density is dependant on weight bearing exercises like walking, strength training, and running. Make no bones about it - proper nutrition, sunlight and adequate exercise are essential to your bone health. On the next sunny day, take a walk to the local organic market and carry home a couple of heavy bags of calcium, sulfur, and vitamin K rich foods to help nourish your beautiful bones.
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2/08 THE CHOLESTEROL MYTH
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Cholesterol has gotten
a bad rap, and much of the information is misleading and
harmful to health. First and foremost, a few notes about
this important substance:
-
Cholesterol is responsible for brain synapses (communication
between nerve cells in the brain and elsewhere in the body).
-
Vitamin D is synthesized from cholesterol by action of
sunlight on skin (vitamin D is essential for bone health
and protects against cancer).
-
Cholesterol is needed for the absorption of fat soluble
vitamins (A, D, E, K).
-
Cholesterol is present in all parts of
the body, including the nervous system, muscle, skin,
liver, intestines, and heart.
-
Cholesterol protects against infection and inhibits growth
of bacteria.
-
-
As you can see, cholesterol is imperative
to health and our liver manufactures it as needed. Our
body increases cholesterol as a reaction to both inflammation
and stress. This
is a natural, healthy response (self-protective). If
we view cholesterol as the culprit and purposely
lower our levels unnaturally with statin drugs, we inevitably
set our body up for failure.
Some side effects of statin drugs include: nausea, hostility,
depression, loss of mental clarity, Amnesia and early onset
Senility,
kidney failure, diarrhea, cramping in the legs, sleep disorders,
constipation, erectile dysfunction, temperature regulation
problems, severe nerve damage, liver damage, destruction
of CoQ10 (vital nutrient for health), muscle degeneration
and heart attack (the heart is a muscle).
Many
studies indicate that cholesterol is NOT the cause of
heart disease. Stress, bacterial
infection and poor immunity (that allows bacteria
to proliferate) are more probable causes. (View Science
Daily article,
view Mercola.com article,
view Nature
Medince article). If
you are worried about your cholesterol level, a healthier
way to lower it naturally is to reduce inflammation and stress,
and increase natural immunity.
What causes stress? What breaks down the immune system? What
causes bacteria to proliferate in the human body? Many
foods can wreak havoc our human body and contribute to all
of these problems. Some possibilities:
To
avoid the above bodily stressors we need to eat what our
ancestors ate: wholesome foods, straight from the earth,
naturally and ethically raised, without chemicals or
preservatives added. Many delicious foods including
whole grains, beans, animals and animal products (including
the notoriously, and wrongly, maligned EGG. Egg
yolks are good for you - eat them for goshsakes!), vegetables,
nuts, seeds, fruits, and good quality fats can help. For
information on how these foods and others can positively or
negatively affect the body pick up The Eating and Recipe Guide
and cook your way to a healthier you!
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1/08 CREATING A FULLY BALANCED MEAL
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This month's
topic, Creating a Fully Balanced Meal, is one that has
many people confused. And, for good reason! There
is not one diet or one way of eating that is right for
everyone.
Every person
is unique and, every person has his or her own
individual needs. For example Shaquille O'Neal, the popular
basketball star, is 7 feet 1 inches tall and weighs three hundred
and twenty five pounds. He is a BIG man!
And, Madonna, the diva songstress, is 5 feet 4 inches tall
and weighs one hundred and fifteen pounds. Both of
these people are human beings, yet they could never, ever,
eat the same meal and feel fully satisfied or
balanced.
If Shaq were to eat Madonna sized food portions he
would surely waste away and become as rail thin as J.J.
Walker on Good Times (for those of you too young to know,
Good Times was a fun tv sitcom in the 70's).
And, if Madonna were to eat what Shaq eats
on a daily basis... well... let's just say she
would become larger than life,
literally!
To help clarify this I went
to MyPyramid.gov to find out what the government thought would
be a healthy amount of food for Shaq to eat (7 feet 1 inch,
325 pounds), and the computer linked me to a page informing
me that "the weight I entered is above the healthy range for
my height," and then it recommended that I needed to
lose weight. Hah! Very funny! Sorry Shaq...
the gov thinks you're a fatty.
Humans come in all shapes,
sizes, and activity levels, and they live in many different
climates. All of these factors and many more create
our food requirements and help us figure out what balanced
meals could look like.
Another fun
example is when I input my own stats (5 feet 4 inches, 128
pounds) into MyPyramid.gov. It was recommended that I eat
2 cups of fruit per day and 3 cups of milk. The computer
program is not desiged to take into account that it is January in
NYC and FREEZING outside! My physical body has very
little, if any, craving for fruit at this time of
year. Fruit is energetically cooling (there's a reason why it grows during the
warm months). It doesn't matter that fruit has antioxidants, fiber
and other things that are supposedly "good" for me
- it's not the appropriate food for
my body at this time of year and will
not help me create a fully balanced meal. During the cold
winter months, I do use dried blueberries and cranberries in my
oatmeal in the morning, and sometimes have a baked pear
or apple at night, but it's certainly NOT two cups a day,
every day, all year round.
The other recommendation from MyPyramid
was for me to drink 3 cups of milk... well that's just plain
silly. Milk is baby food. 3 cups of milk per day
in my body would create a "baby body" -
pudgy, plump, covered with cellulite ... just like a
little baby. I talk about the effects of
milk (baby food) on the adult body in my book, The Whole Truth, How I
Naturally Reclaimed My Health and You Can Too! If
you are struggling to lose that annoying excess flab or can't
seem to locate your muscles under a layer of baby fat, it's
worth a read.
A fully balanced meal changes
throughout the year, according to the climate you live in,
your weight, height, activity levels, gender, lifestyle, time
of the month (!) - there are so many factors to take into
consideration.
It takes time to get to know your body
and your own personal/physical needs and those needs will
change throughout your entire life. Sounds daunting, I
know, but it's an innate knowledge we all have inside of
us. All living things know what to eat and how
much. To learn more about what to eat according to your
climate and season check out The Eating and Recipe
Guide.
For more in depth guidance sign up for Health Counseling and
learn how to tap into your body's wisdom.
12/07
MEALS THAT WORK
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Cooking is the ancient art of
alchemy that transforms food into a delicious source of
nutritious energy that feeds all of our cells.
Unfortunately, many of us are busy working long hours to
make ends meet and don't have extra time to make
home-cooked healthy and balanced meals.
This
modern approach of neglecting ourselves (and our cells!)
in a most basic way has left us subject to the fast
food, junk food and processed food industries.
And, as witnessed by the increased rates in
dis-ease and obesity, this way of eating is
detrimentally affecting our health and energy
levels. Egads! It's time to get back into
the kitchen and cook up some nourishing food.
No matter
what your current physical condition, it's never too
late to reclaim health and feel your best - it just
takes a some advanced planning and a little cooking
savvy. Don't be afraid... it's not as difficult or
time-consuming as it may seem. And, the benefits
can be felt and seen in the physical transformation
of your body when you begin to cook for yourself and
your family.
One of the keys to making good food
available is to spend a couple of hours once a week
cooking the main staples of a balanced diet in
bulk. For example: cook a meal on a Sunday night
that includes a pot of simple brown rice, and black
beans. From those two basic staples you can
make some of the following meals throughout the week
with minimal preparation:
Monday Black Bean burritos
Tuesday Peanutty Fried Rice
Wednesday Sizzlin Stir Fried Rice and
Veggies
Thursday Pipin Pinto Bean
Chili (swap the black beans for the
pinto beans, and begin the recipe after the beans are
already cooked)
If the rice and beans are already
pre-cooked you can save hours in the kitchen, and save
your health at the same time. Life is
delicious!
For more great recipes pick up the
Whole Truth Eating and Recipe
Guide. And, cook your way to a
healthier you!
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11/07 UNDERSTANDING FOOD LABLES
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Many health conscious consumers
read labels to help guide thier purchases.
Unfortunately, many of the labels can be highly
deceptive. Egads! What on earth are we
supposed to do? It's time to get to know what the
food terms really mean.
ORGANIC According to the USDA 100% Organic
means the final product was free from synthetic
fertilizers, pesticides, genetically modified organisms,
irradiation, and antibiotic and hormone use in
animals. This is important, especially if you
don't want food that's produced with chemicals and other
synthetic and carcinogenic crap! But... there's a
snafu in the government's organic labeling process, and
it affects the small local farmers.
"Producers
who market less than $5000 worth of organic products are not
required to become certified but must still adhere to
the federal standards for
organic production, product
labeling and handling, including keeping appropriate
records, and you cannot use the USDA seal." 1
That
basically means, small farmers, even though they may be
growing things organically can NOT legally use the USDA
"organic" seal. Bummer for the little guys!
If you shop at a local farmers market ask how the produce and
lifestock is raised - even though it may not be labeled,
it may still be organic.
And, there
is a new movement happening that supports both the local
farmers that can't get USDA certified and ensures
products are grown with the highest priniciples and
ideals. It's a grass-roots organization that goes
above and beyond the USDA standards for organic.
Check out Certified Naturally Grown for more information.
FREE
RANGE Eggs and poultry
can be labeled "free-range" or "free-roaming" if they
have access to the outdoors. This does NOT mean
the animals actually make it to the outside.
"Access to the outdoors" could literally mean there is a
small window or door the size of Alice in Wonderlands
tiny little door, and that the animals never actually go
through it.
PASTURE RAISED Pasture raised means the animal has
been raised on a pasture where they are able to eat
grass, bugs, worms (and all the other delicious things
they are naturally designed to eat) and have
access to fresh air, sunshine and other aspects of
nature.
GRASS
FED This means the
animal was fed grass. However, a "grass-fed" label
doesn't mean the animal had access to the outdoors (it
could be eating cut grass indoors), or that it was fed
grass it's entire life. Some grass-fed cattle are
"grain-finished." That means they were fed grains
to fatten them up prior to slaughter. Read the
label carefully!
NATURAL The "Natural"
label has been horribly abused and it can basically
be used on anything. Natural products can contain
chemicals, pesticides, synthetic hormones, genetically
modified organisms... not very natural at all.
There are
so many other labels on food products in the market
(healthy, heritage, fair trade, fresh, good source,
fat-free, calorie-free) that it can make your head
spin! At the supermarket be weary of the labels,
read them carefully, and shop wisely for the sake of
your health.
The best way to get to know what is
really in your food, is to
either grow it yourself (not very likely) or get to know
your local farmers and ask how they are growing thier
products. Go to localharvest.org or greenpeople.org to find a farm near
you. There is also a "Resources" list in
The Whole Truth Eating and Recipe
Guide.
http://asap.sustainability.uiuc.edu/org-ag/org-cert/
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10/07 LOCAL AND SEASONAL EATING
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Humans have
traditionally eaten foods grown locally and seasonally.
However, modern technology has changed that natural way of
eating and today every type of food is available at any time
of the year regardless of the season or area where it is
grown.
Unfortunately, poor health can result
from consistently eating foods outside of our climate and
season. According to John Matsen, ND, "All plants
contain potassium. Generally, the more sun they're
exposed to, the more potassium and sugar they contain... The
high potassium and sugar levels alert your kidneys that you're
out in the hot sun (because these foods grow in sunny
climates), and that your skin must be making lots of Vitamin
D. Therefore, your kidneys don't activate vitamin D, and
you don't absorb much calcium. This results in low
calcium levels, forcing the body to take calcium from other
sources such as bones, teeth and membranes, thus weakening
those structure." 1
The above basically means a
tropical fruit like a banana, when eaten in a temperate
climate (USA) could potentially lead to bone loss.
Egads! To learn more about eating the right foods for
your climate check out Chapter 13, Seasonal Sustenance, in the
Whole Truth Eating and Recipe
Guide.
From another
health perspective Traditional Chinese Medicine (TCM) teaches
that salads and fruits are cooling to the body. During
the hot summer months that cooling effect can be beneficial to
the body, but during the cold winter season, it can weaken the
digestive system, contribute to candida yeast, gas, bloating
and an inability to warm up (cold hands and feet). If
you are one of those folks that goes to bed with mittens and
socks on.... you could be eating the wrong type of
foods. A simple remedy would be to change your food
choices during specific times of the year and get in harmony
with the seasons.
To function optimally, your body (and
mind) needs to become aligned with the seasons and climate you
live in. It's easy to discover what's available at
various times of year and in your particular climate by
visiting a local farmer's market.
You could also
join a community supported agriculture (CSA) and get fresh
produce, fruit and livestock products direct from the
farmer once per week at a designated pick-up site. Check
out justfood.org and localharvest.org to find a CSA or farmer's market
near you. Trust me...your beautiful body, digestive
system and bones will love you for it!
1. Better
Nutrition Magazine, September 2004, pg. 30
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9/07 ADRENAL SUPPORT
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Many people
complain about overwhelming exhaustion and an inability to
recoup energy. In our fast-paced society it is easy to
fall prey to Adrenal Fatigue Syndrom (AFS) and Chronic Fatigue
Syndrome (CFS). Some of the common symptoms include:
Fatigue and lethargy (lack of energy in
the morning even after a full nights sleep) Lightheaded or dizzy, and possible
fainting upon rising from a lying down
position Brain fog and fogetfulness
(why am I reading this article? what am I
doing in this room?) Poor immunity,
high incidence of colds and flus, slow
recovery from infection Craving salty
and sugary foods for energy Unexplained hair loss Nausea (and you're not pregnant!) Depression Decreased sex drive (that would totally
make me depressed!) Sensitivity to light and difficulty
seeing at night Sleep
difficulties Tendency to startle easily Darkness under eyes
When the body is
under stress from infection, disease or emotional duress, the
adrenal glands release cortisol (stress hormone). AFS
and CFS can result when the adrenals no longer meet the body's
demand for cortisol. The key to relieving this condtion
is to reduce STRESS!
Substances that contribute to
internal STRESS (and poor immunity) include:
Refined
sugars Artificial sugars (aspartame,
nutrasweet, sucralose, etc.) Chemicals, pesticides, food additives Overeating simple carbohydrates (white
bread, cookies, cakes, crackers, etc.) Excessive
caffeine and other stimulants Alcohol
and drug abuse Fruit juices (spike
blood sugar levels) Soda (alters the
PH levels making the blood more acidic) Deep sea fish containing high levels of
mercury Overly spiced foods Hydrogenated and partially hydrogenated
oils found in many processed foods High glycemic dried and/or tropical
fruits
People suffering from AFS and CFS
generally need more good quality protein and whole foods, and
less refined carbohydrates and sugars.
Wholesome and
nourishing foods to include in the diet are:
Essential
fatty acids (fish, lean animal protein, nuts and seeds) Legumes Lightly
cooked and steamed vegetables Saturated fat to help stabilize blood
sugar levels Sea salt Sea vegetables Low-glycemic carbohydrates (brown rice
and other whole grains, sprouted grain breads, winter squash,
parsnips, etc.)
Not only what you eat, but how you eat can affect stress
levels, too. Walking or driving and eating at the same
time creates stress. Eating food while watching a horror
movie (or the evening news which can be pretty horrible at
times) can create stress. It's imperative to sit down,
relax, take a few deep breaths (or say grace) and get the body
prepared for the meal. When we are relaxed and fully
prepared for digestion, the body will naturally absorb more
nutrients.
Chill out, sit down and eat wholesome
foods and you can rebulid your health and energy levels. Click
on the link below for an adrenal nourishing meal!
New
Recipes
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8/07 ENSURE A
HEALTHY THYROID
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The thyroid
gland is located just below the center of the neck. The
thyroid is responsible for converting iodine into thyroid
hormone. Every cell in the body relies on thyroid
hormone for regulation of thier metabolism.
Dysfunctions of
the thyroid can be caused by an inadequate or improper
diet. Ideally, a fully balanced whole foods diet
including whole grains, beans, vegetables, sea vegetables,
animal protein and fruit, rich in the vitamins and minerals,
helps benefit the thyroid as well as the rest of your
beautiful body.
Foods that can contribute to enhanced
thyroid health include natural unrefined, non-iodized sea
salt. Sea salt contains an abundance of minerals and
trace minerals imperative to overall health. "Iodized
salt" (common table salt) focuses solely on iodine and neglects the balancing
minerals and trace minerals, and can disrupt the body's
natural process of absorption.
Sea vegetables can benefit the thyroid
because they contain high concentrations of calcium, iron,
phosphorous, potassium, sodium, zinc, magnesium, copper,
chromium, vitamin A, vitamin B1, B2, B3, B6, manganese, iodine and more. Click here
for delicious sea vegetable recipes. Sea Veggies.
The thyroid takes in iodine and combines
with tyrosine (amino acid) and is converted to T3 &
T4. A lack of tyrosine can lead to depression.
Natural sources of tyrosine include meat, fish, wheat, oats,
almonds, lima beans, pumpkin and sesame seeds, and fermented
foods like miso and yogurt.
Some common "healthy" foods can
contribute to thyroid dysfunction. For example,
goitrogens inhibit the body's ability to use iodine, promote
goiter formation and act like anti-thyroid drugs. Foods
from the Brassicacae family (cruciferous vegetables) and
others, contain these goitrogenic compounds: broccoli,
cabbage, kale, collard greens, mustard greens, cauliflower,
watercreass, brussels sprouts, radishes, turnips, bok choy,
arugula, daikon and rutabaga. Goitrogens are deactivated
by HEAT. These specific foods needs to be COOKED (most
often). Purchase the Eating and Recipe Guide for over 100 healthy recipes.
Fermented
soybean products, a healthy staple (in small quantities) in
many Asian cultures, include tempeh, miso, shoyu, natto and
tamari. In America we've mass produced the soybean
without properly fermenting it to release the antinutrients
contained within, and it has become an unhealthy "health"
food. Improperly processed soy products have been linked
with thyroid disease, digestive disorders and many
other illnesses. 1
If you are suffering with thyroid disease
it would be wise to consider altering your diet. If you need
help figuring this out, you can sign up for health counseling
and get the guidance you need. Health Counseling
You can also take the Thyroid
Health Hands On Cooking Class at the Open Center in NYC Click here for details Open Center - Healthy Thyroid Cooking
Class
Check
out this month's healthy thyroid cooking class menu - it's
delicious! Healthy Thyroid Menu
1. http://www.mothering.com/sections/news_bulletins/august2005.html#soy
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7/07 CHILLIN' & GRILLIN'
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Like many folks
I love char-grilled, fire-roasted, pan-fried and barbecued
foods. It is the epitome of summer flavor and outdoor
fun. Unfortunately, the process of cooking foods this
way creates substances called heterocyclic amines (HCA).
Bummer!
These
HCA's are mutagenic and carcinogenic molecules formed when
food proteins and creatine (substances in muscle tissue) are
exposed to high heat for a sufficient amount of time.
Ingesting HCA's has been linked with higher rates of cancer.
(1)
Thankfully, there are ways to reduce the
formation of HCA's so you can get back to grillin' and
chillin', and enjyoing the summer festivities!
-
Use lower heat and cook further away
from the heating element (do not put meat directly onto the
flame). The chorus, "Burn baby burn" (from Disco
Inferno) is not what you should be singing while manning the
barbecue grill.
-
Grilling, barbecuing, broiling and
pan-frying are the main cooking methods that lead to the
formation of HCA's. Lower levels are formed during
baking and roasting. And, methods like stewing,
simmering, braising and deep-frying only create negligible
levels of HCA's. Keep this in mind and eat the foods
with the lowest levels of HCA's most often, and the foods
with the higher levels of HCA's less often.
-
The highest levels of HCA's are found
in muscle meats, and grilled chicken is the worst
offender! Grilled chicken contains almost 10x the
amount of carcinogenic HCA's than red meat.(2)
Egads! Get that blasted bird off the grill and into a
simmering pot of soup instead. Opt for a naturally
raised, grass-fed beefburger when you're grilling.
-
Vegetables and fruits do not form HCA's
when cooked at high temperatures. Skewer meats with
veggies and fruits to create healthier grilling options
(check out the recipes below from the Grillin' & Chillin
Cooking Class for healthier options).
-
Grill meats for less time. The longer
the meat stays on the grill the more HCA's are
created. Use smaller cuts of meat (reduces cooking
time) and opt for medium or medium rare rather than well
done.
The
information about HCA's is troubling, but it does NOT mean
you can never eat blackened, barbecued or
char-grilled foods again. There is a certain
amount of carcinogenic compounds the human body can handle,
especially if we're combining it with antioxidant rich
fruits and vegetables. It is when we eat excessive
amounts of HCA laden food that can lead to health
problems. Cook smaller portions of meat for
shorter periods of time, and you can fully enjoy
healthier grilling and summer fun!
For healthy
grilling recipes and foods with fire-roasted flavor
check out this delicious menu: Grillin' & Chillin Menu 1. http://www.cancer.gov/cancertopics/factsheet/Risk/heterocyclic-amines2. http://www.cancerproject.org/media/news/fiveworstfoodsreport.php |
6/07
WHAT'S IN SEASON?
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Berries,
berries, berries and more berries; sweet, succulent, juicy,
and mouthwateringly delicious!
Beyond thier
scrumptious flavor, berries are high in Vitamin C, folic acid,
potassium, fiber and are a rich source of phenols, ellagic
acid and anthocyanins (potent antioxidants that reduce
inflammation, protect against heart disease and have
anti-cancer properties). Wow, all that and yummy
too! Life is delicious.
Strawberries, blueberries,
blackberries and raspberries are easily perishable
items and should be purchased only a few days prior to use,
and preferably at your local farmers market so you can taste
their sweet flavor at the peak of ripeness.
Choose berries
that are firm, plump, and free of mold. Berries are
available in the greatest abundance from the spring through
the mid-summer - with the exception being blackberries which
are available through summer and into late fall.
Berries add
superior flavor and taste to any meal. They can be
enjoyed with your morning breakfast cereal, in salads, pureed
into dressings, cooked with sauces or as desserts... there are
so many ways to eat them and reap thier nutritional
benefits.
Check out this easy and delicious
dessert:
Simple Strawberry Sorbet
For more great recipes purchase
the Eating and Recipe Guide today.
Enjoy the
flavors of summer!
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5/07 LOCAL IS THE NEW ORGANIC!
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Eat local!
That's the buzz in the world of healthful eating. To eat
"local" literally means to buy and eat the food that is grown
in the area where you live. This traditional way of
eating is one of the best ways to support your health, the
integrity of the environment, and your community, too.
The average item
in your grocery store travels more than 1500 miles from where
it is grown to where it is purchased. Transporting foods
from long distances creates major environmental damage; it
adds to carbon dioxide emissions and air pollution that
contribute to global warming, ozone damage, smog, and more.
Eating locally
grown food saves on transportation costs and reduces the
amount of "food miles" your produce has to travel.
Locally grown food is fresher, tastes better and has superior
nutritional value (it's picked when it's ripe and chock full
of nutrients). Most local food has been picked 24 hours
or less before it gets to you. Talk about fresh!
On the contrary, food that needs to be shipped across the
country (or from another country entirely), is picked unripe,
diminishing both taste and nutritional value.
The flavor of
locally grown, seasonal food can not be beat - that's why
most of the top restaurants in the world use local
foods. There's nothing like it.
Eating local
also keeps you in harmony with the seasons. This helps
sustain your physical body (aligns you with nature), and
enhances the strength of your kidneys! Whew! There
are so many benefits from eating locally grown foods.
Below are
some tips on how to get some of this fabulous, fresh food
into your home:
1. Shop at your local farmers
market 2. Join a Community
Supported Agriculture 3. Buy
from a local food co-op 4.
Support restaurants that buy locally produced food 5. Grow your own food in your
garden or in a community garden plot
Check out some
of these websites to help you find a local market, CSA, Co-op,
or Community garden or restaurant near you: www.localharvest.org www.eatwellguide.org www.justfood.org
After purchasing fresh, local
food, put it to good use with seasonal recipes.
Click on the link below to learn how to create a fantastic
meal!
Local and Seasonal Eating Cooking Class
Recipes
Learn
how to cook (and taste!) delicious seasonal meals at the next
cooking class. Click below for details. Cooking
classes
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4/07 ENHANCING SEXUAL VITALITY AND
FERTILITY
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According to
Traditional Chinese Medicine "jing" is the source of life
longevity and vitality. If our life-source is healthful,
the desire for sex and the ability to reproduce and perform is
strong. Our Jing is the deep essence we are born with,
and it is passed down from our parents (congenital) and
stored in the kidneys. Abusing the kidneys with a toxic
lifestyle can drain that life essence creating a deficiency in
jing resulting in impotence, reproductive disorders,
infertility and other illnesses. We cannot replace
congenital jing (what we are born with) but we can
enhance "acquired jing" from specific lifestyle and food
choices.
Substances that deplete the jing and
kidneys include toxins in the food and the
environment. The use of Genetically Modified foods and
pesticides reduces sexual fertility and impairs reproductive
health including; lowered libido, diminished sperm count,
abnormal and dead sperm, increased sterility, miscarriage,
reduced egg production, and birth defects. (Source: Sex, Lies
and GMO's, by Alex Jack, Planetary Health/Amberwaves,
2002).
Other
factors that exhaust the kidneys include exessive caffeine
intake, alcohol, drugs, chronic stress, fear, overwork, too
much sex (imagine that?), and a diet filled with refined foods
and sugars.
Specific foods that can enhance acquire
jing and increase reproductive capacity and sexual vitality
include organically grown foods that contain the
energy within them to sprout and grow. Learn more
about this in The
Whole Truth - How I Naturally Reclaimed My Health and You Can
Too!
Chapter VI Energy = Quality of Food. Other
foods that nourish jing include fish, beans/legumes, liver and
kidney (organ meats), bone marrow, royal jelly and cereal
grasses (whole grains).
Beyond food it is essential to exercise
daily (but not to exhaust yourself!) and breathe deeply to
promote optimum circulation, digestion and respiratory
functions. If the health of the body is good it
increases the ability to perform and reproduce.
George Ohsawa (a
pioneer in macrobiotic food theory) said, "A good appetite for
food and sex is health itself. Sexual appetite and
joyful satisfaction are an essential condition of happiness."
(Source: Zen Macrobiotics by George Ohsawa, 1995, p.35).
Healthful, delicious food can
nourish the body and mind, as joyful sex with a loving partner
can too. Not only that but, sex is a great way to
exercise and help you breathe deeply. So... grab someone
you love, make them a delicious health-promoting meal and have
some fun! You can find great tasting recipes in
The Eating and Recipe Guide - Better
Food, Better Health.
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3/07 BONE HEALTH
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Millions of
Americans are suffering from osteoporosis, osteopenia and
other debilitating bone diseases. This is a recent
phenonmenon. Our ancestors had strong bones that carried
them upright throughout thier entire lifetime. What are
we doing differently that is destroying our internal
foundation?
For starters, the standard American diet
contains many foods that directly contribute to an overall
weakening of the bones. Some of the calcium leaching
culprits include: soda (one of the worst offenders!), sugar,
highly processed and refined foods, coffee, excess alcohol
consumption and prescription medication (blood thinners,
thyroid hormones, chemotherapy and statin drugs).
Some people
think ingesting calcium supplements is the answer.
Excessive use of calcium supplementation has been implicated
with extreme lethargy, impaired absorption of iron, zinc and
manganese, calcium deposits in tissues throughout body,
mimicking cancer on X-ray, calcification of the arteries, and
kidney stones. - 1, 2
Better sources of calcium can be
naturally found inside many foods; dark leafy greens (kale,
collard greens, watercress, cabbage, etc.), sardines and
salmon with bones, broccoli, sea vegetables, oats, almonds,
beans, sesame seeds, whole grains and traditional
bone broths (stock made from bones).
The myth is we
only need "calcium" to build our bones, the truth is, we need
much more than just calcium! We need a wide range of
vitamins, minerals, fats, protein and adequate exercise and
sunshine. The body needs vitamin D, from the sun, to
best absorb calcium.
So take a long walk, in the sunshine, to
your local organic market and carry home a couple of
heavy bags of vitamin and mineral rich foods to help nourish
your beautiful bones. Or take a Bone Health cooking
class and enjoy a delicious bone-building meal. Check
out the events schedule for the next class.
Bone
Health - Cooking Class
1 -
http://1stholistic.com/Nutrition/hol_nutr-toxic-dosages.htm 2 -
http://www.medicinenet.com/script/main/art.asp?articlekey=1887
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2/07 NATURAL BEAUTY
TIPS |
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If you observe a
polluted body of water you would notice a few things; it's
murky, usually has an offensive odor, and not much, if
anything, can healthfully survive in it.
The human body
is made up of 70% water (more or less). It is literally
a body of water. And, a very similar thing happens when
we pollute our internal body of water. Our cells and
skin become murky, dull and lifeless too. Eeek!
To help retain a beautiful glow, it's
imperative to start filling the body with foods that are free
of pollutants, toxic waste, chemicals (pesiticides,
herbicides), heavy metals (found in large predatory fish),
aluminum, and other garbage. Below are helpful tips for
achieving natural beauty:
1. Drink water! Water is
literally the fountain of youth. Water hydrates all of
our cells keeping them moist and plump, and it acts as an
internal moisturizier. Water helps flush waste out of
the body. Drink 4-8 glasses of water (or more) per
day. Chug a lug! With every glass of water you are
becoming more beautiful.
2. Buy organic, naturally raised
produce and animal products. These foods are free from
pesticide and other chemicals that pollute your internal body
of water. Scientific testing proves these foods contain
higher concentrations of all vitamins, minerals and
antioxidants.1 Antioxidants are the free radical
scavengers that help slow the aging process.
3. Keep
your system running smoothly with high fiber foods. A
back-up of waste (constipation) contributes to toxic
overload. Whole grains, beans, vegetables and fruits
contain both soluble and insoluble fiber to help move waste
out of the body in a timely manner.
4.
According to the wrinkle cure guru, Nicholas Perricone,
"Protein is absolutely essential for repairing free radical
damage.2" Adequate protein is needed for cellular repair
- eat naturally raised or wild animal products.
5.
Essential fatty acids (EFA's) that help to reduce inflammation
are found in fish, nuts and seeds, grass-fed/naturally raised
animal meats, olive oil, sunflower oil, walnut oil and nut
butters. So many EFA's to choose from! Eat
some.
6. Reduce stress! According
to studies there is a direct link between long-term emotional
stress and premature aging.3,4 To help alleviate stress,
reduce or eliminate the food sources that directly contribute
to it: sugar, chemicals, caffeine, nicotine, drugs and other
stimulants.
To learn more about the best foods for
your body, beauty and health, set
up your health program today. Click below to
read more about it. Health Programs
1.http://www.newstarget.com/001408.html 2. The
Wrinkle Cure, Nicholas Perricone, M.D., Warner Books 2000, p.
107 3. http://www.washingtonpost.com/wp-dyn/articles/a20394-2004Nov29.html 4.
http://www.cbsnews.com/stories/2005/08/25/60II/main796002.shtml
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1/07 A SALTY SITUATION
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Researchers at
Albert Einstein College of Medicine say healthy partcipants in
a large government clinical trial who restricted their salt
intake to less than 2300
miligrams were 37% more likely to die of cardiovascular
disease. It was also stated that low sodium diets set
the stage for diabetes by encouraging insulin resistance (A
Pinch of Controversey Over Salt in the Diet, Newsday,
2/22/06).
This current scientific information goes
against what many health care professionals have been
telling us for the past century... and I completely agree
with it. Salt is imperative to our health! Sodium
helps carry nutrients into our cells, balances blood pressure
and regulates many other bodily functions, too.
Unfortunately, both the article and the
government study neglected one very important factor -
the quality of our salt determines the quality of our
health. Refined, iodized commercial table salt that
has been stripped of its essential nutrients contributes to
high blood pressure, thyroid disease, heart disease,
osteoporosis, weight gain and cancer. And, most refined
and packaged foods on the market today contain
this unhealthy type of salt.
Unrefined sea salt on the other hand,
contains an abundance of minerals and trace minerals that
benefit health, regulate extracellular fluids and balance the
body. We definitely need sodium, but we need good
quality to improve our health and keep us properly
functioning.
You can purchase unrefined, non-iodized,
and naturally processed sea salt at any local health food
store, Wild Oats, Whole Foods Market, Trader Joes, Gourmet
Market or other specialty store.
To improve your knowledge and your
health, read more about sea salt and other
health-promoting foods in Chapter 6 of The Whole Truth Eating and Recipe
Guide -
Better Food, Better Health.
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12/06 THE GIFT OF GIVING
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After the
holiday gifts have been opened, and the wrapping paper and
bows tossed in the trash, there are still many gifts you can
give your loved ones, friends and colleagues throughout
the year that may have an even greater effect on them,
and you too.
1. Give a Genuine Compliment Take a look at the people around you and
find something about them you truly appreciate. It could
be a personality trait, the way they dress, how they handle
themselves in a situation, thier generosity... it could
literally be anything. Make it a point to find something
great and then tell them what it is.
2. Give Someone the Opportunity to Be
Heard Consciously zip
your lip and give someone the opportunity to share thier
thoughts, speak thier mind, voice an opinion or expand upon an
idea without interruption. It doesn't matter if you
agree or disagree with the subject matter, just let the other
person fully share thier experience. Shhhh!
3. Give Someone a Break Take a load off a loved ones
shoulders and let them relax. Do the dishes, pick up the
dry cleaning, rake the leaves, stop nagging (!).
Literally put yourself in someone elses shoes for five minutes
and watch what happens. It may help to increase the
level of compassion and understanding in your life. Or,
you could offer a five minute break in the form of a loving
shoulder massage. Stand behind your partner and
gently knead thier shoulders to help them release stress and
relax.
4. Give the Gift of Your Presence Make plans with people and
show up. Your presence could help to brighten someones
day (aunt, uncle, mom, pop, a relative in a nursing home,
friend). Share your self, be available, loving and
supportive. You are a gift, share yourself.
5. Give a Hug Besides keeping you warm on
a cold winter day, hugs are the kind of gift you can
receive something in return. As you hug someone, you are
hugged right back.
These gifts cost no money, yet can amount
to so much. Give them as often as you can and enjoy a
happy, healthy and loving New
Year!
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11/06 SURVIVING THE
HOLIDAYS
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Below are seven
simple steps to help you experience the holidays without
expanding your waistline!
1. Eat Regular Meals If you skip meals in an attempt to save
calories you can leave your body in a state of
starvation. If you arrive at a party or family gathering
famished, you may be more likely to gorge on anything and
everything you see. East normally and sensibly
throughout the day (balanced meals) and your body will
nutritionally be satisfied with no physical need to binge.
2. Eat a Normal Sized Portion Holiday time brings a wide
variety of rich and delicious food to the table. It's
easy to let our eyes have a feast and overfill the
plate. Treat a holiday meal as you would any other meal;
enjoy a little bit of everything, and remember to take
human bites!
3. Eat Mindfully Be conscious of food and
savor every mouthful by using your senses. Look at the
food on your plate. Is it colorful? Does it look
appetizing? Inhale the aroma of the food. Is the
scent appealing? Place a small amount of food inside
your mouth and feel it's texture. Is it creamy, crunchy,
or crispy? Taste the food; is it sweet, salty,
bitter, pungent, or spicy? If you can allow yourself to
experience food more intimately the first time, you may have
no need for second or third helpings.
4. Freedom Give yourself freedom to eat
anything you want. Do not
f
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