Illuminations from the Gourmet Healer

Burzynski Petition for FDA Approval of SAFE & Effective Cancer Therapy

2011-10-16T08:32:00.001-07:00

As some of you are aware, Dr. Burzynski's cancer therapy has been in clinical trials since 1995 since it is not in big pharma's interest to move this therapy along (and the FDA has ties to big pharma). This is a petition to move it to the final stages so that patients who face death otherwise at least have a chance. Please sign and ask others to sign, if you feel so inclined.WE PETITION THE OBAMA ADMINISTRATION TO:Antineoplastons, cancer drugs in FDA trials since 1995, results publicly audited by Congress, to gain final FDA-approvalAntineoplastons are gene-targeted cancer medications that have completed Phase 2 FDA clinical trials in 2009, with permission granted to enter the final Phase of FDA testing. These medicines are the first in medical history to cure inoperable childhood brainstem glioma with a 27.5%-50% cure rate, among other cures. Other gene-targeted cancer medications have been given accelerated FDA-approval without demonstrating a single cure. Antineoplastons, proven to be non-toxic, remain unapproved for public use. For the sake of public health, the results from Phase 2 clinical trials of Antineoplastons need to be publicly acknowledged by the FDA and audited by Congress. These medicines have been in FDA clinical testing since 1995â€”it's time for the general public to have access to them.October 12, 2011 Dear Burzynski Movie subscribers, We have only 2 weeks left to gain another 1,800 signatures for the White House petition. Apparently only US Citizens can sign this petition. We know some of you said that you had trouble signing it, this is unfortunate, it seems the White House website doesn't work as well as it should (like many things within our government in general). If you have trouble, try using a different browser, different computer, try what it takes to be able to register and sign the petition. If we get the signatures, at least we will have some advantage in getting their attention. However, if we get the signatures, and nothing is done, it will further illustrate how powerless the White House really is in changing something like this. After all, former top political adviser for President Obamaâ€”David Axelrodâ€”watched this documentary in 2009 and said "this is just too big, nothing we can do about this for another 10 years or soâ€”right now in this climate, it's just too big." We need to at least have the ammunition to prove that the highest office in the land is incapable of addressing and aiding in the approval of the biggest cancer treatment breakthrough in history. We can't do that without these signatures. Try going here to sign it. If that doesn't work, try using this link: http://www.wh.gov/48x If that doesn't work, try using this link: https://wwws.whitehouse.gov/petitions/%21/petition/antineoplastons-cancer-drugs-fda-trials-1995-results-publicly-audited-congress-gain-final-fda/M1hH28lk In solidarity, Burzynski Movie

Cereal Crimes

2011-10-14T05:35:00.000-07:00

FOR IMMEDIATE RELEASE
October 12, 2011
Contact: Mark Kastel, 608-625-2042
Charlotte Vallaeys, 978-369-6408
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Major Agribusinesses Competing with Organics on the Cheap
"Natural" Food Products with Toxic Chemicals and GMOs Deceiving Consumers
http://app.streamsend.com/c/14825543/3128/wpugOj6/9pOA?redirect_to=http%3A%2F%2Fwww.cornucopia.org%2F2011%2F10%2Fcerealcrimes-pressrelease%2F

CORNUCOPIA, WIS: A revelatory report released by The Cornucopia Institute, an organic industry watchdog, has stirred controversy in the natural foods marketing arena by highlighting abusive marketing practices by some of the nation's largest breakfast cereal manufacturers. In some cases, companies such as Kellogg's, Quaker Oats (PepsiCo), Barbara’s Bakery and Whole Foods Market are selling products contaminated with toxic agrichemicals and Monsanto's genetically engineered organisms while promoting them as "natural."
The new report, Cereal Crimes: How “Natural” Claims Deceive Consumers and Undermine the Organic Label—A Look Down the Cereal and Granola Aisle (available atwww.cornucopia.org) explores this growing trend of marketing conventional foods as “natural” to lure health-conscious and eco-conscious consumers and their shopping dollars.
Unlike the organic label, no government agency, certification group, or other independent entity defines the term “natural” on processed food packages or ensures that the claim has merit.
In contrast, breakfast cereals displaying the USDA's "certified organic" logo are produced under a strict set of verified standards prohibiting the use of petrochemical-based fertilizers, sewage sludge, synthetic toxic pesticides, genetically modified crops, and many other common conventional agricultural and manufacturing inputs.
Cereal Crimes details how prominent agribusinesses are increasingly using various strategies to create the illusion of equivalence between the “natural” and organic labels to mislead consumers.
“Some companies that started out organic, and built brand loyalty as organic brands, have switched to non-organic ingredients and “natural” labeling,” said Charlotte Vallaeys, Director of Farm and Food Policy at Cornucopia.
One such brand, Peace Cereal® is an example of what Cornucopia calls “bait-and-switch.” In 2008, the Peace Cereal® brand switched from organic to cheaper conventional ingredients, without lowering its prices. Today, the cereal is sold in natural food stores and mainstream grocers at prices above many of their certified organic competitors that are using more expensive organic ingredients.
Although the prices may be similar, in reality, there is a vast difference between organic and “natural” products from grain produced with the use of toxic pesticides. In some cases, companies charge high prices for “natural” products that even contain genetically engineered crops developed by St. Louis-based Monsanto.
Pesticides that are strictly prohibited in organics are commonly used to produce ingredients for “natural” products. For example, organophosphate pesticides were developed from World War II-era nerve gas and are designed to be toxic to the neurological systems of target organisms. They are deadly to insects but also have been proven damaging to humans—with fetusesi and children especially at risk.
Several recent studies have linked organophosphate pesticide exposure to a wide range of developmental disorders in children, including behavioral problems, poorer short-term memory and motor skills, and Attention Deficit Hyperactivity Disorder (ADHD).ii, iii, iv, v While federal law prohibits organic farmers from using these toxic pesticides, no such restriction exists for “natural” products.
"This is exactly why parents are seeking out truly natural (organic) products for their children and are deceived by corporate agribusinesses and their Madison Avenue agencies," said Vallaeys.
USDA testing has found residues of organophosphate pesticides like chlorpyrifos and malathion on corn, soy, wheat flour, and oats, which are all common ingredients in breakfast cereals. In the case of wheat flour, residues were found in more than 60% of samples.
Given increasing consumer interest in avoiding genetically engineered (GE) ingredients, The Cornucopia Institute contracted with an independent, accredited laboratory to test many “natural” breakfast cereals for potential genetic contamination.
"Natural" cereals from brands including Kashi (Kellogg's), Mother’s (PepsiCo), Nutritious Living, Barbara’s Bakery (Weetabix), and 365 (Whole Foods Market) contained high levels of genetically engineered ingredients (between 25%, and 100%)—even though a number of these companies are represented as "non-GMO" to the public.
To help health-conscious consumers make informed grocery purchases, Cereal Crimes is accompanied by a scorecard rating various breakfast cereal and granola brands for the true support of healthy and environmentally sustainable practices. The scorecard can also be viewed on Cornucopia's website.
“Consumers probably find this marketplace subterfuge less surprising when they learn that many of the leading ‘natural’ cereal brands are really manufactured by giant agribusinesses like Kellogg's, hiding behind the façade of well-established niche brands,” said Harry Bennett, a marketing official with the Kansas Organic Producers Association, a cooperative marketing organic grain.
Despite finding that “natural” cereal products offer few, if any, advantages over conventional products, companies typically charge substantially higher prices for products with “natural” labeling claims.
Analysis by Cornucopia of wholesale and retail cereal and granola prices revealed that “natural” products often are priced higher than equivalent organic products. This suggests that some companies are profiting from consumer confusion.
For example, prices in the leading natural/organic food distributor’s wholesale catalog for multigrain flakes show that two of the least expensive products are actually certified organic, offered by industry leader Nature’s Path and Food for Life. Meanwhile, Kashi’s 7-grain cereal, made with cheaper non-organic grains by the multinational corporation Kellogg but disguised as an independent sounding “natural” brand, is priced higher than equivalent organic options.
Karen Zwicky of Minneapolis, MN said she just bought several boxes of Kashi cereal for her 2 year old daughter, who she's been feeding a "pretty" strict organic diet.
"Target was handing out samples of Kashi, and she loved the taste and I trusted the brand, even though it isn't labeled as organic," Zwicky explained. "I don't mind that the big brands buy out the smaller organic and more sustainable companies, what really is disturbing to me is that it seems that they are only doing so in order to buy consumer trust."
"Committed organic companies, rated highly in Cornucopia’s online scorecard, must compete against giant multinationals such as Kraft Foods (Back to Nature), Pepsico (Mother’s) and Kellogg’s (Bear Naked /Kashi) and misleading “natural” marketing claims,” stated Mark A. Kastel, Codirector at the Wisconsin-based Cornucopia Institute. "When marketers intentionally mislead consumers with their “natural” products, they are taking business away from the companies providing truly safe and healthy food and supporting certified organic farmers."

MORE:
Become an expert in 4 min. (YouTube video): http://app.streamsend.com/c/14825543/3132/wpugOj6/9pOA?redirect_to=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D-sw2uEupTwo

Organic farmers in the US have received lower prices for their grains as cereal companies drop their demand for certified organic ingredients and switch to “natural” labeling and cheap, conventional ingredients.
According to research by the Natural Marketing Institute, a market research firm, two-thirds of U.S. consumers believe foods today are less safe to eat because of chemicals used during the growing and processing of foods. Given this widespread interest in avoiding foodborne chemicals, it is increasingly important for consumers to realize that buying "natural" foods does little, if anything, to avoid synthetic inputs and toxins used on the farms and inside the manufacturing plants.
"While calling their products natural, some of the largest breakfast cereal manufacturers are adding ingredients processed with the neurotoxic solvent hexane, a processing agent that is banned in organic food production," added Kastel.
Genetically Engineered Ingredients in "Natural" Food
The Cornucopia Institute sent samples of “natural” breakfast cereal to an accredited GMO testing laboratory. Out of nine samples of “natural” breakfast cereal that yielded results, six (a full two thirds), contained high levels of genetically engineered corn or soy, including such major brands as Kashi, Barbara's and Whole Foods'365 label.
“This was not incidental contamination,” says Kastel. “Levels of GMOs were between 28% and 100%, showing that these manufacturers purchased GMO ingredients for their so-called natural cereal products.”
Some of the brands and products that tested positive for high levels of GMOs are enrolled in the Non-GMO Project, and as a result, are listed as good choices in some online non-GMO shopping guides.vi
For example, the Non-GMO Shopping Guide includes brands such as Kashi, Whole Foods Market’s 365 Everyday Value and Barbara’s Bakery, which all tested positive for GMOs. One hundred percent (100%) of the soybeans used in Kashi’s GoLean cereal was shown to be genetically engineered.
Specific products like Barbara’s Bakery’s Puffins and 365 Corn Flakes are listed in the Non-GMO Shopping Guide – yet they contained 55% and 57% GMO corn, respectively.
Neurotoxic Solvents (Hexane) Used to Process "Natural" Food Ingredients
Hexane is a solvent commonly used to separate the oil, fiber and protein from grains and seeds. Some granola and cereal manufacturers use soy ingredients, such as soy grits and soy protein isolate, which are commonly hexane-extracted and can contain residues.

Past testing by The Cornucopia Institute has shown hexane residues in some "natural" food ingredients. In addition to being toxic to humans, hexane is a dangerous chemical to both the environment and workers who have to handle the material. A number of hexane-related fires and explosions have caused injuries and deaths in food manufacturing plants.
Debra Boschee, an astute consumer from Rapid City, South Dakota, said "It isn't the things we know that scare us, it's the things we don't know, such as 'what's really in my food.'"
In addition to accessing The Cornucopia Institute's new scorecard, comparing the nation's natural and organic cereal brands, families who are interested in feeding their families the safest and most nutritional food can also find the ratings of over 120 organic dairy brands, to augment a healthy breakfast, on the Cornucopia website: www.cornucopia.org
The Cornucopia Institute is dedicated to the fight for economic justice for the family-scale farming community. Through research, advocacy and economic development our goal is to empower farmers both politically and through marketplace initiatives. Its Organic Integrity Project acts as a corporate watchdog assuring that no compromises to the credibility of organic farming methods and the food it produces are made in the pursuit of profit. We will actively resist regulatory rollbacks and the weakening of organic standards to protect and maintain consumer confidence in the organic food label.
___________________
i. V.A. Rauh, Garfinkel, R. et al. (2006), “Impact of Prenatal Chlorpyrifos Exposure on Neurodevelopment in the First 3 Years of Life Among Inner-City Children,.” Pediatrics 118(6). (Available online at:www.pediatrics.org/ cgi/

content/full/118/6/e1845.) See also B. Eskenazi, B., Marks, A.R. et al. (2007), “Organophosphate Pesticide Exposure and Neurodevelopment in Young Mexican-American children,” Environmental Health Perspectives 115(5):792–798.
ii.P. Grandjean, Harari, R. et al. (2006), “Pesticide Exposure and Stunting as Independent Predictors of Neurobehavioral Deficits in Ecuadorian School Children.” Pediatrics 117(3). (Available online at www. pediatrics.org/cgi/content/full/117/3/e546.)
iii. P.Z. Ruckart, P.Z., Kakolewski, K. et al. (2004), “Long-Term Neurobehavioral Health Effects of Methyl Parathion Exposure in Children in Mississippi and Ohio,” Environmental Health Perspectives 112(1): 46 –51.
iv. D.S. Rohlman, Arcury, T.A. et al. (2005), “Neurobehavioral Performance in Preschool Children from aAricultural and Non-agricultural Communities in Oregon and North Carolina,” Neurotoxicology 26(4): 589–598.
v. M.F. Bouchard, Bellinger, D.C. et al. (2010), “Attention Deficit/Hyperactivity Disorder and Urinary Metabolites of Organophosphate Pesticides,” Pediatrics 125:e1270–e1277.
vi. http://www.nongmoshoppingguide.com/brands/cereal-and-breakfast-foods.html?bid=240
The Cornucopia Institute PO Box 126 Cornucopia, WI 54827 www.cornucopia.org

Petition:FDA: Require Labeling of Genetically Engineered Foods

2011-10-13T10:04:00.001-07:00

FDA: Require Labeling of Genetically Engineered Foods

Have you been eating genetically engineered (GE) food? Most of us have without knowing it.
Despite valid concerns about their threat to public health there is currently no labeling requirement for GE foods, which are appearing on supermarket shelves with increasing frequency. From 60 to 70 percent of processed foods available in American grocery stores likely contain some genetically engineered ingredients, according to the Congressional Research Service. These ingredients are prevalent in many everyday products like breakfast cereals, cookies, chips, sweetened soda, frozen meals and more.

We have a right to know what we are eating, and to purchase foods we have no doubt will be healthy. Sign the petition to the Food and Drug Administration (FDA) calling for products that include genetically engineered ingredients to disclose this information on the label.

View and Sign the Petition Below:
http://org2.democracyinaction.org/dia/track.jsp?v=2&c=hsQ1ERhXnQCJ7lxW%2FHAKB3G3QjWmxPPp

Change Your Diet, Change Your Being

2011-10-07T15:17:00.001-07:00

Disease arises from inaccurate and rigid views of reality. A dietary transition is a remedy for rigidity since it brings change and the opportunity to melt, on both a physical and emotional plane, fixed and painful parts of one's personality. With perseverance, such transformations become a gradual immersion in a sea of unending renewal. ~Paul Pitchford from Healing with Whole Foods

3 Factors Necessary for Health Transformation

2011-10-05T12:02:00.000-07:00

I recently heard Dr. Nick Hall, PhD, discuss how nutrients affect mental health and mood. It was great presentation--he's a wonderful speaker with lots of biochemical knowledge. One of the most practical pieces of information he gave out, however, did not have to do with nutrients, per se. He layed out 3 factors necessary for keeping it together during adversity (he's a hard core adventure racer):

1. Maintaining a sense of control.
2. Being able to predict what will likely happen next.
3. Maintaining a sense of optimism that things WILL get better.

In my experience with guiding people through personal health transformations, these rules apply as well. We all want to feel we are in control of our situation, and although we are never fully in control of anything, I find that the more a person knows about diet and nutrition, the greater their sense of control. In the context of making dietary changes, being in the dark about what foods are most nourishing and what foods can be detrimental can send a person into a tailspin. Therefore, knowledge is power and control. As far as predicting what will happen next, working with an expert in diet and lifestyle changes will provide you with foresight. One of the most important things you should know ahead of time is that you will most likely want to bail on yourself and ditch this whole transformation thing. It's inevitable. There is a constant internal battle between "healthy you" and "not-healthy you", and "not-healthy you" is relentless. "Healthy You" is your authentic self and is more subtle, and if you let him or her prevail, you'll find that he or she is much more fun to be around than you thought. Knowing that this battle is always going on and having a plan in place to make sure that "healthy you" wins is key.This is something that I am beginning to address with my clients. And finally, maintaining a sense of optimism that things WILL get better is "healthy you's" best ally. Positive thinking leads to more positive thinking and outcomes, and negative thinking leads to more negative thinking and outcomes. It's the Law of Attraction!

If you're on the path to optimal health or about to start down that path, these 3 factors will be important for you. It will be helpful to have a support system as well. Not just family, but someone outside of your family life who can provide an objective view of your situation along with expert health advice and coaching. Remember that it's not just about the food. It never is!

Blessings and Good Health,
The Gourmet Healer
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What is an Integrative Registered Dietitian?

2011-10-05T11:58:00.000-07:00

I refer to myself as an Integrative Registered Dietitian, so I get asked quite a bit about what that means. Let's first examine the word, Integrative, the root word being integrate.

in·te·grate /ˈɪntɪˌgreɪt/ Show Spelled [in-ti-greyt] Show IPA verb, -grat·ed, -grat·ing.

verb (used with object)

1. to bring together or incorporate (parts) into a whole.

2. to make up, combine, or complete to produce a whole or a larger unit, as parts do.

3. to unite or combine.

4. to give or cause to give equal opportunity and consideration to (a racial, religious, or ethnic group or a member of such a group): to integrate minority groups in the school system.

5. to combine (educational facilities, classes, and the like, previously segregated by race) into one unified system; desegregate.

For me, being Integrative means being open to other belief systems and being willing to learn about them as well as weave them into one's original knowledge base. As a western-trained dietitian, I love to learn about Eastern and Indiginous healing systems and integrate them into my recommendations as well as how I work with my clients and patients. Being Integrative not only means being holistic, but also culturally competent. Additionally, I love to learn about Western Functional Medicine, which is a more holistic and preventive way of practicing Western medicine and which places a high value on diet and lifestyle. Being an Integrative practitioner also means that one is supporting unity of body, mind and spirit and recognizes that this is the ultimate balance that we should encourage our patients to achieve. The Integraive practioner, therefore, is also continually working on achieving and maintaining this balance for him or herself, in order to be able to guide others along this path. The Integrative practioner is both a traveller and a guide along the path to optimal health.

I have long been learning on my own about Eastern healing systems such as Ayurveda and Chinese Medicine. I have been a patient of both, but more so Chinese Medicine. I try my best to consider not only a person's nutritional status and the quality of their diet, as my Western training would have me do, but also their individual constitution and what foods and combinations of foods will balance their constitution. For example, Eastern and Indigenous healing philosophies consider the thermal nature (hot, cold or more neutral) of the body and all conditions as well as foods. The seasons' thermal natures also come into play with a person's consitution and is a factor in what foods and types of exercise and stress management is best at the time. What I love about this is that what is best is always changing and flowing,which necessitates that we become in-tune with our body and its rhythms. I am not an Ayurvedic Practitioner or a Doctor of Oriental Medicine, nor do I plan to be. I used to struggle with feeling as though I needed to be one or the other in addition to my Western nutrition training. Now I realize that I, and any Dietitian or Nutritionist who has an interest in either or both systems of food therapy, can work collaboratively with Eastern Practitioners to bring about the best outcomes. An Integrative Dietitian or Nutritionist who at least has knowledge of the thermal nature of foods, seasons and conditions, can rely on the Eastern Practitioner to do the diagnostic work and to decide what treatments, herbs and foods are actually needed to balance the patient's consitution. And just as a Dietitian or Nutritionist does in the Western model, we can provide further, more in-depth dietary counseling and planning that will educate the patient on how to implement the food therapy recommendations in a way that fits with their individual lifestyle and preferences. An Integrative Dietitian/ Nutritionist can provide recommendations which are balanced in vitamins, minerals, antioxidants, fiber, etc., thermal nature and more, which ideally will fit both Western and an Eastern practioners recommendations. The Integrative Dietitian/Nutritionist can essentially serve as a philosophical translator not only between Eastern and Western Practitioners working with the same patient, but also between Pratcitioners and Patients. We already do this in the Western model. Many times, I find myself explaining Western Practitioners' rationale for treatiment recommendations to patients and their families. That's part of being on a health care team, whether Integrative or not.

One person who is really inpriring me and encouraging me these days to pursue more knowledge about Chinese Food Therapy, as well as to collaborate with Doctors of Oriental Medicine, is Dr.Shellie Rosen of Bodyvolve LLC. Find out more about Bodyvolve.

Many times, my patients and clients don't even notice when I am weaving Eastern, Indigenous and Functional philosophies into my recommendations. Sometimes I don't even notice when I am doing it! But that, to me, means that I am integrating philosphies quite seamlessly, which is certainly positive and is an important part of being an Integrative practitioner.

Today's Positive Vibration

2011-10-04T08:10:00.000-07:00

Today's Positive Vibration:

Enjoy your body. Use it every way you can. Don't be afraid of it or what other people think of it. It's the greatest instrument you'll ever own. ~Kurt Vonnegut

This quote is courtesy of my fabulous office mate, Jessika Brown, RD--an innovative and passionate dietitian, specializing in the treatment of eating disorders.

Self-Compassion Leads to Healthy Choices

2011-10-03T08:02:00.001-07:00

FEBRUARY 28, 2011, NYT, by Tara Parker-Pope

Do you treat yourself as well as you treat your friends and family? That simple question is the basis for a burgeoning new area of psychological research called self-compassion — how kindly people view themselves. People who find it easy to be supportive and understanding to others, it turns out, often score surprisingly low on self-compassion tests, berating themselves for perceived failures like being overweight or not exercising. The research suggests that giving ourselves a break and accepting our imperfections may be the first step toward better health.
People who score high on tests of self-compassion have less depression and anxiety, and tend to be happier and more optimistic. Preliminary data suggest that self-compassion can even influence how much we eat and may help some people lose weight. This idea does seem at odds with the advice dispensed by many doctors and self-help books, which suggest that willpower and self-discipline are the keys to better health. But Kristin Neff, a pioneer in the field, says self-compassion is not to be confused with self-indulgence or lower standards. “I found in my research that the biggest reason people aren’t more self-compassionate is that they are afraid they’ll become self-indulgent,” said Dr. Neff, an associate professor of human development at the University of Texas at Austin. “They believe self-criticism is what keeps them in line. Most people have gotten it wrong because our culture says being hard on yourself is the way to be.” Imagine your reaction to a child struggling in school or eating too much junk food. Many parents would offer support, like tutoring or making an effort to find healthful foods the child will enjoy. But when adults find themselves in a similar situation — struggling at work, or overeating and gaining weight — many fall into a cycle of self-criticism and negativity. That leaves them feeling even less motivated to change. “Self-compassion is really conducive to motivation,” Dr. Neff said. “The reason you don’t let your children eat five big tubs of ice cream is because you care about them. With self-compassion, if you care about yourself, you do what’s healthy for you rather than what’s harmful to you.” Dr. Neff, whose book, “Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind,” is being published next month by William Morrow, has developed a self-compassion scale: 26 statements meant to determine how often people are kind to themselves, and whether they recognize that ups and downs are simply part of life. A positive response to the statement “I’m disapproving and judgmental about my own flaws and inadequacies,” for example, suggests lack of self-compassion. “When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people” suggests the opposite. For those low on the scale, Dr. Neff suggests a set of exercises — like writing yourself a letter of support, just as you might to a friend you are concerned about. Listing your best and worst traits, reminding yourself that nobody is perfect and thinking of steps you might take to help you feel better about yourself are also recommended. Other exercises include meditation and “compassion breaks,” which involve repeating mantras like “I’m going to be kind to myself in this moment.” If this all sounds a bit too warm and fuzzy, like the Al Franken character Stuart Smalley (“I’m good enough, I’m smart enough, and doggone it, people like me”), there is science to back it up. A 2007 study by researchers at Wake Forest University suggested that even a minor self-compassion intervention could influence eating habits. As part of the study, 84 female college students were asked to take part in what they thought was a food-tasting experiment. At the beginning of the study, the women were asked to eat doughnuts. One group, however, was given a lesson in self-compassion with the food. “I hope you won’t be hard on yourself,” the instructor said. “Everyone in the study eats this stuff, so I don’t think there’s any reason to feel real bad about it.” Later the women were asked to taste-test candies from large bowls. The researchers found that women who were regular dieters or had guilt feelings about forbidden foods ate less after hearing the instructor’s reassurance. Those not given that message ate more. The hypothesis is that the women who felt bad about the doughnuts ended up engaging in “emotional” eating. The women who gave themselves permission to enjoy the sweets didn’t overeat. “Self-compassion is the missing ingredient in every diet and weight-loss plan,” said Jean Fain, a psychotherapist and teaching associate at Harvard Medical School who wrote the new book “The Self-Compassion Diet” (Sounds True publishing). “Most plans revolve around self-discipline, deprivation and neglect.” Dr. Neff says that the field is still new and that she is just starting a controlled study to determine whether teaching self-compassion actually leads to lower stress, depression and anxiety and more happiness and life satisfaction. “The problem is that it’s hard to unlearn habits of a lifetime,” she said. “People have to actively and consciously develop the habit of self-compassion.”

Coconutty Spiced and Stuffed Butternut Squash

2011-10-02T21:45:00.000-07:00

I got inspired tonight. I wanted East Indian flavors, but we recently found out my husband is sensitive to turmeric. So, I improvised and came up with a very delicious and nutrient packed recipe that was still very East Indian-esque...I have eaten stuffed butternut squash at some fine restaurants, and I have never had as good as it was from my own kitchen tonight! Just the right amount of sweet, savory, smooth and crunchy, this recipe also happens to be vegan, gluten-free and dairy-free. But you won't miss a thing!
Tip: Make sure to fish out the clove before serving, or least warn people. You don't want to bite down on it. It will wreck your tastebuds for a few minutes!

Coconutty Spiced and Stuffed Butternut Squash

Ingredients:

• 1 large butternut squash, halved and seeded
. • 1 cup cooked quinoa (easiest if it's left over)
• 1-15 oz can organic chickpeas (Eden Organic is the way to go--BPA-Free cans)
• ½ large onion, finely chopped
• 2-3 green or red bell peppers, chopped
• 1-2 cloves garlic, minced
• 1 medium carrot thinly sliced
• 1-2 handfuls of raisins
• ¼ cup chopped walnuts
• 2 TBSP Virgin Unrefined Coconut Oil (VUCO) divided
• 1 cup organic coconut milk
• 1 cardamom seed (pod removed), finely crushed
• ¼-1/2 tsp cinnamon
• ¼-1/2 tsp cumin
• ¼-1/2 tsp coriander
• Dash of nutmeg
• 1 whole clove
• Unrefined Sea Salt and black pepper to taste.

Instructions:
Preheat oven to 350 degrees F. In a glass baking dish or on a large cookie sheet, place squash halves pulp side down. Add water to cover bottom of dish. Bake for about 45 min to 1 hour, until skin begins to brown and pucker. Remove from oven and allow to cool slightly. While squash is baking, heat a medium to large skillet on low-medium heat. Add coconut oil. Sauté onion for a few minutes, then add garlic and stir. Add bell pepper and sauté for a few minutes before adding the carrots. Cook covered on low for about 7-10 minutes to allow carrots to soften. Add spices/salt/pepper, quinoa and chickpeas and stir. Add coconut milk, raisins and walnuts and stir. Cook covered on low for an additional 7-10 minutes to allow the flavors to marry. Meanwhile, turn squash pulp side up and cut cross-wise into halves (or thirds depending on how big your squash is). Scoop out a well in each piece and add about ¼ tsp of VUCO, distributing evenly. Lightly salt pulp. When veggie mixture is done, scoop generous amounts of the mixture tightly into the wells. Heap on more if desired ( I recommend this). Return the stuffed squashes to the oven and bake for about 5-7 minutes, until filling just begins to brown.
Serve with greens, such as arugula or spinach, sautéed on low heat with EVOO (extra virgin olive oil) , garlic and fresh lemon juice for a well-balanced meal. Serves 4-6, depending on portions and the size of the squash.
Enjoy!
The Gourmet Healer

Why Work with a Nutriton Pro?

2011-09-03T20:34:00.000-07:00

The Nutrition Facts label, which is by law placed on the back of just about every food product in the U.S., was meant to tell you most everything you should need to know about what a particular food product is made of. The problem for most Americans, however, is that 1.) they don't read it and 2.) they don't know what it all means. This is where the nutrition professional can help a great deal. Not only do we teach our clients and patients what each part of the label means and why it is important, we can educate them on how to interpret many important subtleties of the Nutrition Facts label.

One little known subtlety has to do with trans-fats. These come from hydrogenated or partially-hydrogenated vegetable oils. While most fatty acids are actually beneficial in the right amounts, trans fats are just plain dangerous to your health.
These are the fats that truly clog arteries and the fats that should be avoided. Metabolism of these fatty acids results in the production of inflammatory pro-oxidative chemical messengers, which is in part why they clog arteries. You see, only when cholesterol is oxidized does it build up along the arteries walls. Knowing this, it is shocking that the Food and Drug Administration provides a labeling loophole that actually allows manufacturers to report "Zero grams of transfats", so long as there is less than 1 gram per serving of a food product. If there are 0.5 grams per serving and you eat 4 servings, you've just racked up 2 grams of transfats. That doesn't sound like much, but when we're talking about trans fats, well, that 's too much.
A good way to tell whether there are trans fats in a food product is to cross-check the ingredient list. Look for "hydrogenated" or "partially-hydrogenated" oils. If these are present, you know that there are trans fats present as well.
There is undoubtedly a lot of politics and money going into making sure that the food industry can continue to thrive at the expense of consumers, as we continue to learn more and more about the ill effects of the ingredients used in processed foods as well as how they are prepared. Otherwise, I think that only truly safe and healthy foods would be allowed to be produced and sold. While this can all seem discouraging, there is hope for you who choose to raise your own awareness about the foods you are consuming. Intelligent and informed label interpretation is just one way that working with a trained food and nutrition expert, such as a Registered Dietitian, can raise your awareness exponentially beyond that which you thought was possible, not to mention taking your health and quality of life to new heights. I challenge you--even those of you who feel you know a lot about nutrition-- to spend some time working with a trained nutrition professional. If more nutrition knowledge is what you seek, this is surely the best way to obtain it and to grow your awareness.

Blessings and Good Health,
The Gourmet Healer

Free Range vs. Conventional

2011-07-28T20:40:00.000-07:00

Why in the world do we need to eat free-range eggs? They're all the same, right? Wrong. The Rodale Institute studied free-range eggs and paritally pasture-fed eggs from 14 different farms in the U.S. and compared them with conventional eggs. Here is what they found.
Free-range eggs had:
1. 33% less cholesterol.
2. 25% less saturated fat.
3. 700% more beta carotene.
4. 67% more Vitamin A.
5. 300% more Vitamin E.
6. 200% more Omega 3 fatty acids.

If that's not enough evidence that you are what you eat ate, I don't know what is! You can find free-range eggs for $2.50 to $4 per dozen, making them a very affordable source of high quality protein and nutrients. Want to know where all of these nutrients (except protein) are found? They are found in the part of the egg that many people throw away or give to their pets--the yolk. My recommendation: eat the whole food and get the whole benefit.

Blessings and Good Health,
The Gourmet Healer
Angie King-Nosseir MS, RD, LD, CLT
Integrative Dietitian
Certified LEAP Therapist (food sensitivities in IBS, Fibromyalgia & Migraine)

Healthy Road Trip

2011-07-26T15:12:00.000-07:00

We are road tripping to Phoenix from ABQ today. A short 6 hour drive, but no way do we want to leave our food choices up to truckstops and fast food joints. We want to feel our best when we reach our destination, and that means eating well on the road. When planning our road trip menu, my main focus was first, on the basics: a balance of healthy proteins, complex carbs and fats to keep everyone happy and satiated. We also needed things that would be easy to grab,low-mess and requiring little or no prep before heading out. It was a very busy morning to say the least! Here's what we ended up with:

1. Hummus (high fiber/protein/b vits/minerals)
2. Whole wheat tortillas for dipping or wrapping
3. Baby carrots for crunching and dipping
4. Raw Almonds (protein/healthy fat/minerals)
5. Dried mission figs (fiber/carb/minerals galore!)
6. Bananas, grapes, nectarines (non-grain carb w/fiber&nutrients)
7. Uncured grass-fed beef hotdogs (protein/Chemical-free yumminess)
8. Coconut water for electrolytes and something refreshing to sip on besides the water from our BPA-free reusable water bottles.

So far, so good! What do you take on your road trips? I would love to hear from you.

Blessings & Good Health,
The Gourmet Healer
Angie King-Nosseir MS, RD, LD, CLT
Integrative Dietitian
Certified LEAP Therapist (food sensitivities)
Certified in Pediatric & Adolescent Weight Management

Hummus Recipe

2011-07-06T20:00:00.000-07:00

I often recommend hummus as a snack with veggies, whole grain pita or crackers, or as a spread on sandwiches and wraps. It is a perfect way to get more legumes into your diet, which adds protein, fiber, beneficial resistant starch, calcium, magnesium, B Vitamins and more. Hummus is a traditional Middle Eastern dish, which kids of all ages tend to enjoy. The combination of chick peas and tahini makes it a high-protein food. Tahini is a creamy paste made of sesame seeds and is a rich source of multiple micronutrients, including copper, zinc, calcium and magnesium. Find out more about the benefits of sesame.

Hummus

Ingredients:
2 cups cooked chickpeas
5 TBSP tahini
1/3 cup of fresh lemon juice (juice of 1.5-2 lemons)
1/2 tsp sea salt
2-3 roasted garlic cloves*
~3 TBSP Extra-virgin olive oil
2 tsp ground cumin
Dash of chile powder

Optional:
Chopped parsley
Chopped basil (fistful)
1/4 cup basil pesto
Pine nuts

Place cooked chick-peas in food processor or blender with tahini, salt, lemon juice, garlic, olive oil, spices and optional herbs or pesto. Blend until smooth. Add water from can or cooking liquid to obtain desired consistency. Dish into a bowl. Make a small well in the center of the hummus when serving and fill with extra virgin olive oil and add a decorative dash of cumin and chile powder. If you like, garnish with any of the following: chopped herbs and pine nuts.

Make hummus at the beginning of the week for an easy protein to pair with baby carrots.

*Roast a head of garlic on Sunday to use throughout the week. Slice the non-root end off, just enough to make it flat. Wrap in foil and bake for 30 min, flattened side down, at 250 degrees F. Don't forget about it! Set a timer...
Store in the fridge when cooled.

Adapted from Feeding the Whole Family by Cynthia Lair (one of my favorite whole food cookbooks!)

Enjoy,
The Gourmet Healer

Perhaps Everybody Does Need Milk?

2011-07-04T08:41:00.000-07:00

Milk, and dairy products in general, have been demonized for years as common allergens, high-fat foods, and sources of hormones, pesticides, and other xenobiotics. But perhaps that cow has a silver lining. Just the fact of being overweight can result in increased oxidative stress and inflammation. In a recent study, two diets were tested to determine whether either diet had an effect on markers of inflammation and oxidative stress in overweight or obese individuals. A group of 20 individuals (10 overweight - BMI 25-29.9; 10 mildly obese - BMI 30-34.9) were randomly assigned to a dairy-based diet group (1,200-1,400 mg calcium daily) or a soy-based diet group (500-600 mg calcium daily). The dairy was provided primarily by three milk-based smoothies daily, while the dairy-free soy group consumed three soy-protein smoothies daily. The study was a crossover design, so after 28 days of consuming one diet and another 28 days for a washout period, the diets were switched. Caloric content of both diets was the same. Markers of inflammation and oxidative stress were measured at baseline and on days 7 and 28 of each diet period. The dairy-based diet resulted in a significant decrease in markers of inflammation and oxidative stress, while the soy diet did not exert any significant effect. The dairy, but not the soy, diet also resulted in an average 20-percent increase in adiponectin, a protein hormone that helps decrease obesity and related conditions, including insulin resistance, fatty liver, atherosclerosis, and type 2 diabetes.
Am J Clin Nutr 2010;91:16-22.
http://www.thorne.com/practitioners/breaking_news.jsp

Caveat: If you're going to eat/drink dairy, make sure it is organic and preferably grass-fed.

Magnesium and Gallstones

2011-06-29T11:58:00.000-07:00

About 10-15 percent of the U.S. population (20 million people) have gallstones, and 1 million new cases are diagnosed yearly according to the U.S. National Institutes of Health. New research indicates that higher magnesium intake may decrease the risk of gallstone disease.
Read more about this research below.

Quick Info on Magnesium Sources: Think Beans, Greens, Nuts, Seeds & Whole Grains! We should all be getting all of these in our diets every single day!

Magnesium deficiency has been associated with alterations in blood lipids (cholesterol) and insulin hyper-secretion, which can lead to formation of gallstones. In addition, gallstone disease is an important risk factor for gallbladder cancer. A study published in the American Journal of Gastroenterology analyzed the effect of long-term consumption of magnesium on the risk of gallstone disease. Researchers studied magnesium consumption and risk of gallstone disease in a group of 42,705 U.S. men from 1986 to 2002. Magnesium intake was assessed using a food frequency questionnaire, and newly diagnosed gallstone disease was determined twice a year.
During 13 years of follow-up, 2,195 cases of gallstones were documented. The average intake of magnesium was calculated to 352.8 milligrams per day for the study population. Men with the highest average levels of magnesium intake (454 mg/d) were 28 per cent less likely to develop gallstones, compared to men with the lowest average intake (262 mg/d).

It is not yet known whether higher magnesium intake protects against initial formation of gallbladder stones, or whether it simply decreases the likelihood of the already existing gallstones becoming symptomatic. However, since surveys show that most adults do not meet the RDA for magnesium (320 mg per day for women and 420 mg per day for men), improving the diet and supplementing magnesium may prove to be an effective means of reducing the progression of gallstone disease.

Tsai CJ et al. Long-term effect of magnesium consumption on the risk of symptomatic gallstone disease among men. Am J Gastroenterol 2008 Feb;103(2):375-82.

Dinner Analysis

2011-06-27T19:35:00.000-07:00

Tonight, we had an exceptionally healthy dinner, and I have to say that it was very tasty as well. How do I know this? I know how I always know: my 11 going on 20 year old ate everything without one complaint. Because her mother is a dietitian, she typically wants the opposite of what is offered to her at home. Yes, The Gourmet Healer deals with the same issues all well-meaning parents do. But sometimes, I/we get it right. And tonight was one of those nights.

The child isn't completely a loss when it comes to veggies, because she's been exposed repeatedly to them. This really makes or breaks a child's relationship with healthy foods. Even so,I will say (while holding back tears) that she does not like chard, spinach or broccoli. But she does, however, love beans (presented as a soup), my roasted beet salad, Brussels sprouts and asparagus fries. And tonight, she ate the lightly steamed (over-cooking is a major turn-off for kids, BTW) zucchini and carrots that my husband tossed in Extra Virgin Olive Oil (EVVO if ya didn't know--crazy good health benefits), sea salt, pepper and our (my) chopped homegrown basil. She also devoured the roasted Brussels sprouts, which were thinly sliced and then tossed in EVOO, chopped homegrown sage leaves, pre-roasted chopped garlic (done the night before), sea salt and pepper.
She ate the veggies, no problem, but as usual, her fave was the meatloaf. This was very simple to make. I mixed 1 pound of grass fed (hey--you are what you ate...ate) ground beef with two free range eggs (the difference is obvious and worth it), about 1/2 cup oat bran, 1/2 cup Eden Organic Pizza Sauce (BPA-Free Can!!), a couple pinches of sea salt and 3 large chopped artichoke hearts; I baked it covered (uncovered for the last 10 min) at 315 for 40 min in a 8x8 inch pan (greased with a small amount of expellar-pressed grapeseed oil; meat spread evenly and packed), alongside the Brussels sprouts, which were spread evenly in a large roasting pan for even and quick cooking. I added just a slight amount of EVOO and sea salt to the sprouts when plated, and they were lovely.

In addition to a tall glass of filtered water, I enjoyed our dinner with about 5 oz of Frey organic, sulfite-free (no headache or stuffiness for me) red table wine. It was delicious, and at $9.99/bottle, very affordable. It will last me the whole week or a little longer.

Notice that I cooked the meatloaf and sprouts at a lower temp and extended the cooking time a bit. This is important when it comes to making sure that fats don't oxidize during cooking and turn harmful, simultaneously losing their health benefits. It would be a shame if all of your efforts to make wholesome real food went to waste because you didn't know about this...This is especially true for eggs (which I used in the meatloaf) and plant oils like EVOO, which are very heat sensitive and lose benefits/oxidize at temperatures above 325 F.

RECAP

lower cooking temps and longer cooking times: keeping those healthy oils and fats healthy
High fiber/low starch/low glycemic index: 2 servings of veggies and high-fiber oat bran and artichoke hearts slipped into the meat loaf; high fiber=healthy cholesterol levels and proper detoxificiation; low-glycemic index=less of a blood sugar spike, which means less need for insulin. lower insulin production means less fat cell generation/storage, no extra insulin circulating to feed cancer cells, no re-bound low blood sugar and subsequent food cravings.
Grass-fed/free-range animal products: better ratio of Omega 6:Omega 3 fats due to natural diet, meaning less resulting inflammation.
Healthy + Delicious = YUM

I planned what I would make for the week and made a list before I shopped over the weekend. I planned according to what I already had, in order to stay within budget and avoid wasting food. Knowing what you're going to cook and that you have the ingredients needed BEFORE you get home and start cooking saves a lot of time and stress. Try it!

Enjoy,
The Gourmet Healer

Food As Medicine and Fiber

2011-06-13T20:58:00.000-07:00

I am back from Food As Medicine. It was a whirlwind trip, with training all day. Early mornings and late nights. I did not get to visit Restaurant Nora--it was too much to fit in. However, I did experience the best Ethiopian food I've had to date. After a full day of being reminded just how important fiber is in our diets, I was very pleased to have a restaurant meal from many colors of the rainbow and all whole food. According to a couple of our teachers at FAM, the average human in Paleolithic era consumed anywhere from 110-130 grams of dietary fiber each day. Can you imagine? The average intake of Americans is between 5 and 12 grams per day. No wonder there is so much illness. One of the reasons we need fiber is that it interrupts the bile acid re-circulation process. Contained in this bile is both cholesterol and toxins that have been cleared by the liver. If there is insufficient fiber in the GI tract, both cholesterol and toxins get reabsorbed and put back into circulation. Not good!! Fiber also slows down digestion and absorption of sugars, therefore keeping blood sugar and insulin levels steady, which decreases fat storage and keeps the appetite in check.
Just getting 50 grams of fiber each day can reverse many "dis-ease states". You can track your intake online at www.livestrong.com, which will tell you your daily fiber intake, among other nutrients. Try it out!

We had Chef Rebecca Katz' amazing dishes for lunch everyday at FAM. This was important piece. Even those of us who eat really well can learn more about how to continue optimizing. I have made a commitment to change my diet to include less grain and more veggies and beans for carbohydrate. I'll be passing this onto my clients and patients as well.

I will leave you for now with this:

"May today there be peace within. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in yourself and others. May you use the gifts that you have received, and pass on the love that has been given to you. May you be content with yourself just the way you are. Let this knowledge settle into your bones, and allow your soul the freedom to sing, dance, praise and love. It is there for each and every one of us." ~unknown

Blessings and Good Health,
The Gourmet Healer

Food As Medicine and Clearing The Path

2011-06-04T19:20:00.000-07:00

I am heading out to Washington D.C. (actually Bethesda) next week for the Center for Mind-Body Medicine's Food As Medicine Training. This is one of the ultimate trainings on my list of must-do's. I am very excited to be learning more about how to use food as medicine so that I can integrate new holistic clinical pearls into my practice. My current clients and future clients will be the real winners as a result of my attending this training. I also plan to work some of this new information into a presentation I am giving for Global Nutrition Services' annual training. Apparently Food As Medicine is something that GNS dietitians want to know about, and I am honored to have been asked to speak to them on this topic. Perfect timing--everything always works out just as it should.

I wish that I could be an activist while in D.C., but hopefully next time. Recently I've been planning an improved professional path. One free of clutter and projects that don't serve my creativity and passion. I am doing this so that I can clear the way for what matters most to me. My well-being, my purpose, my family and serving the local, national and global community on many levels. Teaching clients and professionals how to achieve/facilitate optimal health and wellness as well as being an activist for sustainable food policies are at the top of my list as a professional and as a good food citizen. As a spouse and a mother, my priorities are to be fully present with my family and to make time each day to meet everyone's needs (including my own!).

These are big goals, but with commitment and coaching, I can achieve this and so much more. Yes, I said coaching. My style when working with clients is that of a coach as well, meaning that I do not just tell my clients what to do (that is so 20th century). A coach teaches you explore your motivation for reaching your objectives and guides you in setting small, achievable goals that will get you there. You meet with your coach regularly to follow up on what is working and not working, and are guided through problem-solving sessions so that you can continue to move forward in reaching your desired end result. I believe in this way of working with clients so much that I have my own coaches who are helping me to reach my personal and professional goals. Coaching works, and it's the wave of the future in health care, so get on board!

Something I will be doing in D.C. is voting with my fork.
I will be dining at Restaurant Nora--the world's first Certified Organic Restaurant. I've checked out the menu, and I will most definitely be having the Applewood Smoked Amish Duck Breast. I am a sucker for duck. Can't resist it if it's on the menu, and I'm guessing that I won't be disappointed. I love a good, sustainable dining experience!

Stay tuned for my critique of Restaurant Nora's when I return from Washington.

Super Smoothie with Citrus Bliss

2011-05-20T21:01:00.000-07:00

This smoothie is so delicious! It is purposefully packed with antioxidants, fiber, vitamins and essential fatty acids. The Citrus Bliss essential oil is the most important factor for outstanding flavor. It is a blend of citrus essential oils including wild orange, lemon, bergamot, grapefruit, mandarin, clementine, tangerine and then Vanilla Absolute. Citrus peel, which is where the essential oil comes from contains compounds that upregulate Phase I Liver Detoxification, helping to clear the body of toxins such as drugs, pesticides and other environmental pollutants which can harm us if not cleared properly and efficiently. I love foods that taste great AND support optimal health and well-being! Check out other single oils and oil blends at the link below. Essential oils can be used to add flavor to foods AND for health benefits/treatment of a plethora of ailments!
I got this recipe from the Institute for Functional Medicine's Functional Nutrition Course Toolkit.
BTW, my daughter LOVES her Super Smoothie. We split it whenever I make it. This can be made with or without caffeine. The type of tea is up to you! For that matter, anything in this recipe can be substituted. Have fun with it!

Ingredients:
1.) 6 oz of cold, strongly brewed Cocoa Mayan Spice Tea (Yogi Tea)
2.) 4-6 oz Purple Carrot Juice (any purple juice will do!)
3.) 1-2 TBSP Almond Butter or Cashew Butter
4.) 1 TBSP ground flax seed
5.) 1/2 cup blueberries
6.) 1 kiwi, peeled
7. 1 drop of Citrus Bliss Essential Oil by doTerra (key ingredient!!)

Learn more about essential oils and purchase your own Citrus Bliss!

Instructions:
Place all ingredients in a blender and blend.
OR blend with an immersion blender for the most convenience!
Makes 2 large servings.

My Garden--almost ready

2011-05-20T20:33:00.000-07:00

Here are some of my babies--not such babies anymore! They are almost ready to eat. I keep thinking it is getting too hot for them, but each time I get ready to harvest them we have another cold snap. This week is the week, though. It's almost sad to think of eating them! Then again, I feel that they are a gift from the Earth and Mother Nature. What a blessing!

My Garden--first glimpse

2011-05-20T20:26:00.000-07:00

These are my babies--lettuce, beets and chard. They are a part of my first garden in New Mexico. We always had a garden growing up in hot, humid East Texas, where gardening is pretty easy compared to the high, dry desert.

Conditions Associated With Food Sensitivity

2011-05-06T10:31:00.000-07:00

Besides Irritable Bowel Syndrome, Fibromyalgia and Migraine, which are most definitely associated with food hypersensitivity, there are other conditions that may be associated with food hypersensitivity as well. The more conditions a person has, the more likely food sensitivity is involved. The LEAP Diet is shown to be effective when food sensitivity is the underlying cause (or one of) of disease. The diet is developed for each individual, based on his or her MRT results. MRT is a blood test which shows what foods and food chemicals a person is reacting to (a various levels and through non-IgE immune regulated pathways). It is clinically proven to be an accurate and reliable method of identifying food hypersensitivities. No guess work needed.

Conditions That May Be Associated with Food Sensitivity:

Celiac Disease
Ulcerative Colitis
Crohn's Disease
GERD
Asthma
Migraines
Interstitial Cystitis
Tinnitis
Rhinitis/Sinusitis
Secretory Otitis Media (ear infections)
ADHD
Urticaria (hives)
Angio-edema
Rheumatologic Disorders (ie., arthritis, lupus)
Atopy

I can guide patients through the LEAP Diet and arrange for MRT both LOCALLY and at a DISTANCE. All one needs is good internet and phone access. Skype is great, but not totally necessary. The initial consultation to determine LEAP candidacy is based on a sliding scale and very affordable, so please inquire. If nothing else has worked, OR if things are just starting to get bad and you don't want to go down that road, contact me today. LEAP WORKS, where the current standard of care, in most cases, does not. LEAP is the use of Food as Medicine at its best!

Blessings and Good Health,
The Gourmet Healer

Angie King-Nosseir MS, RD, LD
Master Sci Nutrition
Integrative Registered Dietitian
Certified LEAP Therapist-In-Training
Gourmet Healer LLC
gourmethealer@gmail.com

Certified LEAP Therapist (in-training)

2011-04-30T15:48:00.000-07:00

I am happy to announce that I am in the process of specializing in Adverse Food Reactions pertaining to refractory Irritable Bowel Syndrome, Migraine and Fibromyalgia! Soon, I will add Certified LEAP Therapist to my credentials. www.nowleap.com

Gourmet Healer Client Success

2011-04-05T12:06:00.000-07:00

Two of my clients-a husband and wife team-were very successful with their healthy detox plan. Husband lost 9 and Wife lost 7. Now we're onto the maintenance phase and continuing toward their goal weights, which are only just a few pounds away. We've been working together for almost a year now. Wife has lost a total of 18 pounds in 1 year and Husband has lost 13. Way to go guys!

Husband lost quite a bit of water weight, very rapidly, which makes me suspect some food allergies or sensitivities. Inflammation caused by the body's natural defense systems against food antigens can cause water retention, which is a red flag. He will be reintroducing foods and monitoring his response, especially by monitoring his weight and any noticeable symptoms. I am also recommending some additional supplements for him that support digestion and integrity of the GI system.

If you're allergic or sensitive to a food, you need to avoid it, to decrease systemic inflammation, which contributes to many disease states and damages the gastrointestinal tract. Good digestion is at the root of good health.

Their detoxification plan was a modified elimination diet, which was particularly high in antioxidants from fruits and vegetables. I individualized a plan for each of them based on their caloric needs (they continued to train for a half marathon, so calories and nutrients were crucial). They eliminated some foods that are known to be major food allergy offenders, such as dairy and wheat, as well as alcohol, with minimal caffeine from green and white tea during this time. I equipped them with a booklet of recipes, which they thoroughly enjoyed. The booklet was very worn and splattered with food by the time I saw them for our 2-week follow-up, so this was hard evidence that it was used quite a bit.

Along with this plan, they supplemented with Mediclear powder from Thorne Research, to ensure adequate protein, vitamin, mineral and antioxdant intake. The Mediclear, as well as some of the other products I typically recommend from Metagenics, contains nutrients that support detoxification as well as gastrointestinal health. Detoxification is an important part of weight loss, since toxins are typically stored in fat cells. When a person begins to lose weight and the fat cells empty, the toxins are released into the blood stream. If the liver detoxification is not supported and is sluggish, the toxins can't be cleared and can cause a person to feel under the weather and negate the process of healthy weight loss. Luckily, we can support detoxification by ensure adequate/increased intake of detox-supportive nutrients and phytonutrients, as well as with healthy lifestyle choices.

I also had them meticulously log their intake based on The Core Food Plan system (from Institute for Functional Medicine) and plan that I gave them, which comes with a nifty one-page food list sheet with individualized "servings per day" of important food groups and serving size information. Don't be confused. This is not the Food Pyramid. The food groups are different and divided up in a way that truly supports optimal health.

I also supplied the Core Food Plan food tracking sheets. This was the "boot camp" piece, so to speak. I know from my own experience of losing excess weight, that meticulous monitoring for at least 2 weeks can change the way you see the amount of food you eat and helps to raise your awareness (for the rest of your life!) about portion sizing and how much you food actually need to thrive and find enjoyment. It typically ends up being far less than what you may think it is or what you start out doing. These are all realizations that my clients have had after 2 weeks of hard core self-monitoring. Moving forward, I will not have them monitor as meticulously, but will encourage the occasional check-in with self-monitoring, either with me or with themselves.

This couple is a prime example of the success that can be had with regular and committed Nutrition Coaching follow-ups. They have been open to my feedback, although it has been hard for them to hear at times. I have learned that there are things that people just don't want to do in the beginning of health and body transformation, that given some time, they become more open to trying and even completely committing to doing. Some things, though, are just non-negotiable, and that's OK. We work around those things and preserve enjoyment if they are not harmful. After all, enjoyment is an important part of life and eating. I get that and I support my clients in finding their own way to healthy AND fun lives!

Coconut Curry Soup with Turnips

2011-04-03T20:40:00.000-07:00

This is a recent development that is spawned from my love of tropical Asian cuisine. It's also a great vehicle for bitter greens, since it is sweet from the coconut and lime juice. I call for turnips in this one, but you can use any green you want. Turnips are even more powerful from a cancer-fighting perspective than broccoli, kale, cauliflower or cabbage--that's saying a lot!!

Ingredients
1 pound wild shrimp, peeled, deveined and chopped (optional)
1 medium onion chopped
2 cloves fresh or roasted garlic, minced
2-3 stalks celery, chopped
2-3 large carrots, chopped
2 medium golden potatoes, chopped (optional)
1 bunch of turnip leaves, chopped into 1" bite-sized pieces
1 bunch of turnip roots, sliced
1-2 TBSP fresh grated ginger
1-2 TBSP Curry Powder
1-2 TBSP Lime Juice
2 TBSP chopped Cilantro
1-15 oz can organic coconut milk
About 16 oz homemade or organic vegetable or chicken broth
4 cups water Sea Salt and Pepper to taste

Directions Heat organic ghee (clarified butter) in a soup pot over medium-high heat. Saute onions and garlic until just soft. Add carrots, potatoes and turnip roots and saute for several minutes on medium heat until they begin to soften. Add turnip greens and saute for about 1 more minute. Add Curry powder and stir, then lime juice and grated ginger and stir. Add water, stock and then coconut milk. Bring to a boil and let simmer, covered and stirring occasionally for 30-40 minutes. Add shrimp, cilantro, salt and pepper, as well as additional lime juice if desired. Let shrimp cook for about 3 minutes or until pink. Turn heat off or to warm heat and let set until ready to serve. Add more veggies to this recipe if desired. There are very few limits with soups!

Remember to take a moment to breathe and send out a little gratitude before digging in. Enjoy!

Beets

2011-04-02T06:27:00.000-07:00

Beets are my absolute favorite vegetable. I love their color, their earthy, unique flavor, and I love that I love them now, but hated them in my childhood. I have found many great ways to enjoy beets in my adult life that I never thought possible in my childhood.

The other reason I love them is because they are so medicinally useful. Beetroots have long been used medicinally to stimulate liver detoxification processes. Research has shown that betacyanin, a phytonutrient in beets that also serves as a pigment, has cancer-preventive properties. It is speculated that betacyanin and the bowel-regulating fiber in beetroots work synergistically to prevent colon cancer.

The greens are also edible and very rich in nutrients like beta carotene, Vitamin C, iron, and calcium. The roots are an excellent source of folate (prevents neural tube defects and promotes heart health by preventing build-up of homocysteine in the blood)and a good source of manganese, potassium and Fiber. Both greens and roots are good sources of phosphorus, magnesium (stimulates calcitonin production, which shuttles calcium into the bones and away from and even out of the soft tissues. This is good. We don' t calcium in our soft tissues, especially our blood vessels!), iron and B6.

Many people may think they don’t like beets, but that's because they likely haven't ventured outside the box. From my experience, beets go very well with balsamic vinegar, Italian herbs, curry (believe it or not) and goat or feta cheese. Check out my Phyto-Bliss Beet Salad, which incorporates all of these things at once!

Also check another favorite, Rosemary Red Soup.

Take moment to breathe and send out a little gratitude before digging in. Enjoy!

CTS Ribbon Cutting Ceremony

2011-03-18T10:18:00.000-07:00

Wednesday and Thursday of this week were spent preparing to serve healthy AND yummy snacks for the Creative Therapy Services ribbon cutting ceremony. I served some of my best healthy snack/side dishes like Spiced Asparagus Fries, Black Bean Dip (Eating Well), Basil Hummus (recipe postin soon!) and Healthy Almond Butter Dip , along with cut apples, carrots, celery, an assortment of gluten-free and regular chips and crackers. I also put out an assortment of cheeses and made sample smoothie shooters, which was a real hit! I LOVE the opportunity to show through food what Gourmet Healer is all about!

Creative Therapy Services

2011-01-21T18:50:00.000-08:00

Above is my new headshot for Creative Therapy Services in Rio Rancho, NM. Catch me there practicing Integrative and Functional Nutrition every Tuesday and some Fridays! I'm working alongside a wonderful team of healers including wholistically-minded Physical and Occupational Therapists; a Speech Language Pathologist; Licensed Massage Therapists; a Brain Integration Therapist; Wholistic Kinesiologists; a Reiki Master and Intuitive Healer; and last but not least, an amazing Doctor of Oriental Medicine! We also have an amazing staff who all play a role in keeping the energy of Creative Therapy Services loving, fun and healing. A large portion of our patient/client population are kids, but our aim is to help parents and families heal on all of the necessary levels. When the family heals, the child heals!

http://www.creativetherapyservicesnm.com/

'Healthy' kids' foods usually aren't, study finds - latimes.com

2011-01-20T11:51:00.000-08:00

'Healthy' kids' foods usually aren't, study finds - latimes.com

Cracking open the coconut category | Grocery content from New Hope 360

2011-01-20T10:45:00.000-08:00

Cracking open the coconut category Grocery content from New Hope 360

Realizations in Meal Planning

2011-01-14T20:10:00.000-08:00

It all started last weekend, when my husband told me in a serious tone that he wants us to save money on our food budget. This is touchy, me being the foodie that I am, but I will admit, I can go overboard, and I need to scale it back. Something that I had already been thinking about was saving time in the kitchen, so I decided meld the two concepts together. I sprung into action on Sunday and planned our meals for the week and made my grocery list in a way that incorportated items that I already had and minimized what I had to buy. I also made sure that nothing would go to waste, by choosing recipes that called for or could accomodate some of the same ingredients so that perishable ingredients like Cilantro and Parsley would not go to waste. It's the end of the week, and still I have some of both. I'll be making a pesto of them tomorrow and freezing that.
We definitely saved some money, and the fridge is almost empty. We dined on some really great dishes, such as Santa Fe Black Bean Salad with Quinoa and Sauteed Broccoli, Asain Noodle Salad with Tofu and Sauteed Brussels Sprouts, Split Pea Soup, Coconut Curry Garbanzos with Brown Rice and Goat Cheese-Creamed Spinach.
I prepped quite a bit Sunday afternoon, chopping veggies, making black beans, soaking the garbanzos and prepping/marinating tofu. With all of that, I thought that I would spend very little time in the kitchen during the week. I was wrong for the first couple of days--I still spent just as much time on Monday and Tuesday as usual, prep cooking for the next days. But on Wednesday, I felt the difference, spending perhaps 30 min, if that, in the kitchen. On Thursday, all I needed to do was heat up our split pea soup. My husband and I both had delicious left overs for lunch everyday this week, which was a major benefit. I am going to do it all over again this weekend, and I can see this getting easier and easier as time goes on.
One thing that helped us save money, was buying less meat and using more beans. We buy only grass-fed/free-range/wild meats, which are more expensive. I believe that meat should only be taken in medicinal amounts, so this wasn't too difficult of a change for us. My husband would rather have meat with every meal, but he understands why we don't. The only meat I made this week was a roasted leg of lamb, which we used in small amounts throughout the week to accompany some of our meals.
Downsizing isn't always the most welcomed concept, but we learn a lot about ourselves when we do, including our ability to be resourceful. I've enjoyed this week of following as well as creating new recipes and learning new aspects of being a Gourmet Healer. Like I said, it will become easier and easier with time and practice.

Moby's Kitchen

2011-01-09T13:26:00.000-08:00

http://bcove.me/h7z6v3ha
I love Moby's music, so I was happy to see that he shared his kitchen with Epicurious. I do hope he has more perishables, like fruits and veggies when he's not on the road. I love that he has a super small and organized kitchen. It doesn't take a "gourmet" kitchen to produce gourmet (and healthy) food. I certainly don't have a fancy kitchen yet at this point, and my food rocks...Click on the link above and check it out!

Baking with Less Sugar

2010-12-28T13:56:00.000-08:00

Ann from California asked me if I have a cupcake recipe with less sugar for her son's first birthday.

My response:

I don't have one off hand, as I don't do much baking of sweets; however, a book that I LOVE as a mom is Feeding the Whole Family by Cynthia Lair. Cheap on Amazon--I highly recommend it. She says you can "replace 1 cup of sugar with 1 cup overripe banana puree (blended with a few TBSP water until smooth). Freezing them first and then thawing before using makes an even sweeter puree".
She also says:
"When using any liquid concentrated sweetener in place of granulated white sugar, reduce liquid content by 1/4 cup. If no liquid is called for, add 3-5 TBSP flour for each 3/4 cup liquid concentrated sweetener (maple syrup, banana puree, etc). When replacing a sweetener with a dry (eg, replacing honey with date sugar), increase the liquid content of the recipe by 1/4 cup or reduce flour by 3-5 TBSP".
So I would use my normal recipe and follow the above instructions.

Thanks, Ann! I learned something from this one that I will definitely use!

Fast Healthy Lunch

2010-12-28T12:40:00.000-08:00

I have a lot to do this afternoon, so cooking a big lunch was not on the agenda. However, I still wanted something warm and balanced to satisfy my appetite after the gym, and I wanted something that would really benefit me nutritionally. All I found in the fridge were my CSA veggies, as I haven't been to the market for much else than their hearty homemade soups for the past couple of days. Hey, no work, no hubby, no kid--I'm taking a little break. That said, I still want to eat and feel well.
What I found in the fridge was fresh baby spinach and other assorted baby greens, some fresh sage leaves left from Christmas and a small bit (a little under an oz) of herbed goat cheese. Warm was what I was craving, so decided it wouldn't be too much trouble to chop up some garlic and saute it before throwing the greens in the pan (no chopping necessary with baby greens). I used about 1 tsp each of organic ghee and rendered duck fat (so yummy and quite healthy if you weren't aware. Very high in good monounsaturated fat.) as my oil.
I heated the oil in the pan, threw in the garlic and then the rinsed greens after 1-2 minutes. I gave the greens a few minutes with some stirring and then broke the sage leaves up with my fingers (again, no chopping!) and dropped them in, stirring. When the greens were soft, I crumbled the goat's cheese in and stirred some more, adding a dash of sea salt and pepper. This took about 5-7 minutes total. I then turned the heat off and let the greens set while I gathered the rest of my meal.
Now, I said I wanted benefit, balance and minimal preparation, so I reached for a can of plain, water-packed sardines (High quality protein and Anti-inflammatory Omega 3's!) and dished them out onto my plate. I added about 1 Tsp real mayo (Real food only, for me, thanks.) and a dash of lime juice and mashed/mixed with my fork. For my quick grain, I used a handful of Mary's Gone Crackers gluten-free whole grain herbed crackers (I recommend eating a low gluten diet to reduce cancer risk, which is backed by research). The whole meal took about 15 minutes to create, and I am still fondly satisfied as I recount the steps of its creation. Clean up was simple as well, and I have greens left over for lunch tomorrow.
This meal is proof that all it takes to eat well without taking tons of time is commitment to optimal health and a little creativity.

Blessings and Good Health,
The Gourmet Healer

Functional Nutriton Course from IFM

2010-12-12T13:52:00.001-08:00

As I sit in the Ft. Lauderdale Airport, waiting for my flight back to Albuquerque, I'm extremely excited. Excited, of course, to get home to my family, and also to share and apply the wealth of knowledge I gained over the weekend from the Functional Nutrition Course from Institute for Functional Medicine.
I am so happy to have found a group of like-minded individuals who want to see doctors and nutritionists (and other health care professionals) working together to help patients heal and approaching patient care with a holistic and evidence-based view. This weekend, I met MDs, NDs, RDs, CCNs, RNs, PhDs and Lifestyle Educators who all agree that diet and lifestyle should be at the core of ALL treatment plans. I deepened my physical nutrition assessment skills and coaching skills and also learned more about functional lab testing and using nutritional supplements & medical foods along with a Core Food Plan to help prevent and reverse many common ailments and forms of chronic disease. To name a few, we discussed the aforementioned in relation to Cardiovascular Disease, Insulin Resistance, Type II Diabetes, Metabolic Syndrome, Irritable Bowel Syndrome, Multiple Sclerosis and neurodegenerative diseases, Chronic Fatigue, Obesity and many more.
I am bursting at the seams with new knowledge and cannot wait to get back to my patients and clients at my jobs in clinical and private settings.

Blessings and Good Health!
Gourmet Healer
Angie King-Nosseir

Rosemary Red Soup

2010-11-14T14:45:00.000-08:00

I'm making lots of Rosemary Red Soup these days. Why? Cause it's super yummy and nourishing. Don't worry, though...my family is not going to turn pink. I'm making it for my family as well as a friend who just had a baby and one who was just diagnosed with breast cancer. Why? Several reasons. It's high in plant protein from the red lentils, which supports lean body mass, mood and detoxification (among other things). The beets stimulate detoxification due to the high Betain content of the beets. Proper detoxification is key to cancer prevention and diet therapy. The recipe also calls for miso, which is fermented soy. Fermented soy helps prevent reproductive organ cancers, like that of the breast, ovaries and prostate. The live active cultures convert cancer-fighting soy isoflavones into their active forms. Only when these isoflavones are activated, do they do us any good. That, unfortunately, means that most of the soy processed in the U.S. is of little use in cancer prevention (and treatment), since U.S. soy products are typically not cultured. Culturing also makes way for better nutrient absorption from soy, unlike non-cultured soy. But back to Rosemary Red Soup! It's delicious and delightfully colorful. It's also a pretty easy to make, especially if you have a hand blender. This cuts out the need to transfer the hot soup into the blender and back into the pot, which can get messy. Here's the recipe: 2 medium beets, chopped 1 large onion, chopped 2 medium carrots, sliced 1 TBSP ghee or real butter Rosemary--1 TBSP dry, 2 TBSP fresh Orgeano--1 TBSP dry, 2 TBSP fresh 6 cups water or broth (careful for MSG) 1 cup red lentils 2-3 tsp light miso 2 bay leaves 1. Chop beets and carrots first and transfer then into a bowl. 2. Dice onion and saute, heating the soup pot first with ghee or butter. 3. Let onion cook on med/low, stirring. 4. When onion begins to soften, add beets and carrots, stirring often for several minutes. 5. Add 6 cups water or MSG-free broth and turn heat to high. 6. Chop fresh herbs finely and add to pot with bay leaves. 7. Add rinsed and soaked (from 10 min to overnight) red lentils 8. Stir, and when mixture comes to a boil, turn to low/warm and let simmer for 40 min, stirring occasionally. 9. When 40 min has passed, remove from heat and blend with hand blender. 10. Dissolve miso in 1/4 cup hot water, add to soup and mix well. 11. Stir and gently reheat if necessary. 12. For extra flavor add crumbled goat's cheese. Have whole grain bread and salad or cooked greens as sides. OR.. have this it by itself. This is a very satisfying and low cal, but protein-rich (because of the lentils) soup. One more thought: If you're feeling the need to "detox", but still want to get your nutrients in (highly recommended), Rosemary Red Soup is a perfect option for a one to three day "fast", along with good hydration and supportive herbal teas. You can use it by itself for the duration of your "fast" or use other nourishing soups for variety. Remember, detoxifying requires protein and SHOULD NOT involve starvation! Yay!! This recipe is from Feeding the Whole Family (my favorite cookbook), by Cynthia Lair. I hope you'll enjoy it as much as I do. BTW, Rosemary Red Soup makes a great Valentine's Day gift! Put it in glass jars to show it off and your presentation is done! Blessings and Good Health, The Gourmet Healer

Eating Seasonally for Winter

2010-10-30T05:41:00.000-07:00

We should focus mostly on warming foods in the winter, such as beets, celery, carrots and winter squash, but there are some fruits still available. Check out the link below. Of course, you can certainly buy the frozen berries and other fruits to use in hot cereals.

http://localfoods.about.com/od/whatsinseason/a/WinterFruitVeg.htm

I encourage you to try this squash/oatmeal recipe. It's kind of like baby food, but it is super yummy! I also use oat bran (from the bulk bin), which is smoother and cooks really fast.

1. Halve a butternut squash or other winter squash and seed. Save and clean seeds for roasting if you like.
2. Cover the bottom of a cookie sheet with water and place squashes flat side down.
3. Bake at 350 until skin softens.
4. Scoop out flesh, mash and store in the fridge.
5. Add 1/4 cup to your oats.
6.Mix well in the pan and add a dash of Real Salt, vanilla extract & cinnamon for extra flavor and sweetness.
7.Add 1 tsp of maple syrup if you like, as well.
8.For protein, add 1 TBSP raw almond or peanut (or any nut) butter.
9. I also add 1 tsp of either Virgin Unrefined Coconut Oil or Ghee.

Enjoy!

Energy Medicine-More on Reiki

2010-10-12T13:44:00.001-07:00

You've experienced life-force energy (ki, chi, prana)--you just may not have known what it was. In fact, it's always there. It is you and you are it. It is everything. Have you ever felt a surge of energy or emotion upon seeing a beautiful nature scene or from sitting on a mountain top or beach? Ever felt a spark in the core of your being when someone you adore walks into the room?

Reiki is this life-force energy from Source, which flows throughout all of life. Reiki is delivered through many conduits, such as nature, music, touch, food, air...basically everything has life-force energy, and learning to sense and work with this energy is the practice of Reiki. This energy from Source has the power to heal--we know this because of the miracles we have experienced and heard or read about. Science has proven that there exists a Human Energy Field (Dr. William A. Tiller) which can be measured. Even the energy centers of the body, the chakras, can be identified with special equipment. The effects of energy patterns on the body and mental effects on energy have also been described. In a paper published in the proceedings of the annual Conference of The International Society for the Study of Subtle Energies and Energy Medicine (ISSSEE), researchers concluded that:
"There is a correlation between the subjects' mental and emotional states and the frequency spectra of the the electrocardiogram (ECG) (*ECG's measure the electricity in the heart). When the subjects sincerely felt love, care or appreciation, the spectra changed to a more ordered and coherent frequency distribution. On the other hand, when the subjects were in a state of frustration, worry, or anger, the ECG spectra was disordered and chaotic. Heart frequencies create an electromagnetic field which is distributed throughout the body. The degree of coherence in the heart is the major determining factor for coherence in the rest of the body, suggesting the possibility that those with higher ECG frequencies were better able to manage their mental and emotional natures and their reactions to stressful events in day-to-day life."

Receiving Reiki as a therapy is a way to positively influence your own energy field, so that you operate at a higher frequency. This is important if you are not happy with where you are right now in life. This means that it is time for growth. If you feel yourself resisting positive change, a shift in your energy field will help you to open your mind and your spirit up, so that you can make the necessary changes that will spark your growth and healing. You can shift your energy field by recieving Reiki treatments and also by recharging your energy field through actvities in nature, eating wholesome, sustainably produced food and by being around and interacting with other people who are operating at high frequencies. These people are unmistakable. It's not a coincidence that you'll usually find these lovely beings out in nature or in yoga class. That said, actvities such as Yoga, Tai Chi and meditation are also ways to harness life-force energy and draw it in, as well as to send it out to others.

When I meet new clients and patients, we're usually meeting because change needs to occur in their lives (and because we need to learn from one another). It's not just about what and how much they're eating, although this is addressed. Disordered eating is only a symptom of deeper emotional, spiritual and energetic imbalances. These root imbalances must be addressed at the same time as one begins to make positive dietary changes. Making and maintaining the mind-body-spirit connection will accelerate healing. I can certainly lend the practice of Reiki, my nutrition expertise and even yoga/meditation/guided imagery, but some clients and patients do need concurrent behavioral therapy and/or other integrative therapies. Healing is a multi-level, action-oriented process.

Reiki Services

2010-09-26T20:06:00.000-07:00

The Gourmet Healer is now Reiki Level I certified! I am very excited to start helping people receive healing energy other than just with foods. In working with patients and clients in both clinical and private practice, I have noticed that most of the time, people need a shift in energy and on the spiritual level before they can start making positive life and food changes. Physical ailments are but symptoms of energetic imbalances. These energetic imbalances can be healed with Reiki along with good nutrition, physical activity and other healing modalities. Western medicine is best for acute illness, whereas chronic issues start from subtle imbalances in the body and energy field that are not properly dealt with. Certainly if imbalances become chronic, allopathic medicine is needed, but why get to that point?

I would like to help facilitate physical healing by starting with Reiki for my clients who are open. I plan to take Reiki II and III and reach Mastery sometime in 2011, and I can start practicing immediately with a focus on facilitating physical healing.
Contact me for more information about Reiki as a Gourmet Healer service.

Blessings and Good Health!

Organic Baby Formula: Breast Is Best, But What's Next?

2010-09-11T12:22:00.000-07:00

A friend of mine who is not able to breastfeed, asked me about the next best milk to feed her son. She is concerned about the ingredients in the formula she's currently feeding him, one of the ingredients being corn syrup solids. She is right to be concerned. As a classically trained, complimentary seeking pediatric clinical dietitian, I struggle with having to prescribe conventional formulas containing not only low quality ingredients, but ingredients that are treated with chemicals like bleach and hexane in processing. Standard formulas are often times void of essential fatty acids for proper brain development and overall health. Unfortunately, the standard formulas are all that low income families can access. I think that an underlying problem is that many people, even those with plenty of money, just don't know enough to be concerned and therefore don't make their babies' and their own nutrition a top priority. Deb, my friend, I hope you and others find this concise and informative article from The Daily Green helpful. It was certainly helpful for me and I will be checking to see if the formulas recommended are covered by WIC and my patients' insurances.

Organic Baby Formula: Breast Is Best, But What's Next?

Quick Stewed Chicken and Asparagus and Black Bean-Quinoa Salad

2010-09-02T18:26:00.000-07:00

Tonight, I wanted to get in and out of the kitchen with minimal mess. That's usually the goal, but tonight I was fully committed. It had been a long day at work, and I knew my fiance and my daughter would be starving when they got home at 6:30 from a long day and my daughter's swim practice.
Earlier in the week, I skinned some whole chicken legs and set them in the fridge in a freezer bag. I meant to marinate them, but I never did. This morning as I walked the 15 minutes from my car to work, I did a mental inventory of what I had: the chicken, a can of spicy 365 black beans, asparagus, Roasted Red Pepper Soup, quinoa, salsa, cumin, lime, white wine, garlic, onion, my new Giada Di Laurentis stainless steel dutch oven. Hmm...surely only good things would come of this.
Here's what I did:
I placed the chicken in the Dutch oven and dusted it generously with cumin and a bit of cayenne powder. I then poured in about 1 cup of the Roasted Red Pepper Soup, doused the chicken with about a quarter cup of white wine, about 2 tsp of lime juice and a quarter cup of Lime-Cilantro Salsa. I mixed all of this and placed it on the stove on medium-high heat.
Meanwhile, I rinsed a half cup of Red Quinoa and combined it with 1 cup of water and 1 smashed clove of garlic in a small sauce pan over medium-high heat. I then rinsed and chopped my asparagus into thirds (after chopping the woody ends off) and placed them on top of and around my chicken. I added some minced garlic and half of a small, chopped onion, stirred and covered. By this time, the liquids in both pots were boiling, so I turned the heat down to medium for the chicken and Low for the Quinoa. While these items were content for the moment, I opened and drained my black beans and poured them into a medium glass storage bowl with a flat bottom and high sides. We already had some avocado chopped in the fridge, so I tossed this in, along with 2 TBSP of Cilantro Lime Salsa and let this sit covered on the counter.

I suddenly realized that I had some time to relax, so I decided to have a small bowl of the watermelon and cantaloupe that were already chopped and stored in the fridge. Yum! By the time I was done enjoying this and checking my Facebook, my family was arriving home. The first thing out of my fiance's mouth: Is dinner ready? I'm starving... My reply; Why, yes. Yes it is. Let's get it plated up and eat!

It was very yummy, and we were all very satisfied--even my 10 yo daughter who usually has something to say about at least one thing on her plate. Tonight, only good things (contented smile). If I had to do it over again, though, I would have added spinach leaves to cook with the chicken and asparagus. That would have made the meal even more nutrient rich and satisfying. Next time...

All of this took 1 hour with time to kill in between. What made the most difference was having the chicken skinned and ready in the fridge and focusing on what to make earlier in the day by doing my mental inventory on my walk. Had I really been on it this week, I would have planned all of the meals on Sunday, but what is ideal just doesn't always happen!

Official launch of doTerraBella.com!

2010-08-31T08:34:00.000-07:00

Official launch of doTerraBella.com!

Cedar Planked Salmon

2010-08-19T11:39:00.000-07:00

I grilled salmon on a cedar plank last night for the first time ever and all I can say is, WOW! Actually, I can say more than that. It was the best I've ever made and maybe even had. The only problem I ran into was that I didn't soak the plank long enough. The directions said soak for 2 hours, but I was being spontaneous on this one, and decided to just soak it for 1. Well, it caught on fire. But this was easily remedied with the spray bottle I had on hand and turning off the grill. I then transferred the salmon, still on the plank, to a 375 degree oven to finish for about 5-7 minutes. The plank can used on the grill or in the oven, so no harm done.

Cedar Planked Salmon
Start by soaking your Cedar plank as directed.
1.5 pound filet of Salmon
1/2 tsp of Maple Pepper or a mixture of sea salt, black pepper, garlic powder and raw sugar.
1 tsp Dijon Mustard
1 tsp Mayonnaise
1 TBSP Apple Cider Vinegar
1/2 tsp dried or fresh Dill Weed

Place salmon flesh side down in a small square dish and dust skin with Maple Pepper or other spice mixture.
Turn over and pour on Apple Cider Vinegar.
Spread on mustard and mayo, mixing and distributing evenly.
Top with Dill Weed.
Let sit covered in fridge until ready to cook.

Fire up the gas grill and preheat to 400 degrees. While the grill is preheating, place soaked (as directed) plank on the grill. When the temp hits 400, place salmon on the plank and turn the heat down to low. Let cook for 7-10 minutes, covered, but start checking it at 7 minutes. Remember that you can do this in the oven as well. For grilling, keep your spray bottle and tongs handy! When cooked to your liking, serve immediately, and enjoy the flavor that can only be imparted by cooking on a wood plank. This is such a great way to make a simple, healthy food taste gourmet!

Synthetic or Natural Vitamins - What's The Difference? | Supplements for Children

2010-08-19T11:17:00.000-07:00

Synthetic or Natural Vitamins - What's The Difference? | Supplements for Children

Light Healer: Clear YOUR Path Healing Workshop Saturday August 2...

2010-08-09T10:50:00.000-07:00

Light Healer: Clear YOUR Path Healing Workshop Saturday August 2...: "In our Clear YOUR Path workshop, you will learn a new approach to help bring the body into its optimal state of being. We use all the tools ..."

Prep Cook This!

2010-07-28T20:04:00.000-07:00

Healthy cooking and eating is all about prepping and planning if you’re a BUSY mom like me. The first requirement, of course, is a commitment to optimal nutrition. Afterall, if you don’t really care about that, why would you be motivated to prep cook and plan your week in eating on Sunday?
For those of you who really get it or WANT to get it, this post is for you, born from my kitchen and my life!

Menu: Grilled Shrimp, Grilled Sugar Snap Peas, Caprese Tomato Slices and Old Grain Pilaf.

Old Grain Pilaf

¾ cup Millet, rinsed
¾ cup Quinoa, rinsed
½ cup Buckwheat, rinsed
1/3 cup Pumpkin Seeds
1/3 cup Raw, hulled Sunflower Seeds
½ cup Currants or Golden Raisins
4 Cups Water or Broth
2 Whole, Peeled Cloves Garlic
1 Large sprig of fresh Rosemary, gently squeezed to release aroma.
1 tsp EVOO per serving (reserve for plating)
½ Tsp Sea Salt
¼ Tsp White Pepper

Place all ingredients except EVOO in a large pot. Cover and heat to boiling, then reduce to simmer. Let simmer for 30-40 minutes and turn off heat. You can being doing plenty of other things during this time…Keep covered until ready to serve or until cool and ready to transfer to storage container for later use. Make this pilaf at the beginning of the week and you have your grain ready to go for dinners-- even lunches at work. If you have 1 hour on Sunday or Monday (like while your grains are cooking), prep the peas and make enough marinade to also throw onto some peeled and rinsed, wild caught shrimp from clean waters.

Wanna take these Old Grains straight into the New Age? Make the roasted beet and walnut mixture from my Luscious Beet Salad and stir 'em into your pilaf. You can even add goat or feta cheese. Heck, that's a balanced meal in and of itself!

Garlic Ghee Sauce
2 TBSP organic (preferably grass-fed) Ghee
Juice and zest of 1 organic lemon
1 tsp of dried or fresh chopped Thyme
2 Cloves Garlic, minced

In a small saucepan, melt Ghee and add remaining ingredients. Lightly simmer for about 3-5 minutes and remove from heat. Store for later use or use right away.

Grilled Sugar Snap Peas
Wash peas and place in an oblong storage container. Lightly add Sea Salt and White Pepper. Toss with balsamic vinegar. Add Lemon/Garlic/Ghee sauce and evenly distribute. Store until ready for grilling (24-72 hours).

To Grill: Line grill rack with foil. Set gas grill on medium heat or heat charcoal grill to about 300 degrees. Place peas on foil and spread out. Close lid, but check and stir regularly, removing when peas are soft and skin begins to blacken and pucker.

Grilled Shrimp

Peel and rinse 1-2 pounds of shrimp, depending on how many you’re feeding (1 pound should feed 3 people). Lightly add Sea Salt and White Pepper. Toss with lukewarm Garlic Ghee Sauce and store refrigerated for up to 24-48 hours in an airtight container.

To Grill: About 5 minutes before removing peas, place shrimp on an area of the grill, which you’ve also lined with foil. Close lid for 1 minute and then open and stir, flipping each shrimp. Continue to move shrimp around, and when they begin to turn a bright pink and become slightly more solid, remove.

Caprese Tomatoes

Recruit some do this one for you or do it yourself. It’s super easy (and SO nourishing), so I recommend delegating this one if you’ve done all of the other prepping!

2 Fresh, Organic Tomatoes (preferably straight out the garden!), sliced to medium thickness.
Mozzarella rectangles cut to fit atop each tomato slice.
Basil Leaves- 1 leaf to top each cheese rectangle.

Stack Mozzaralla, then basil leaves on top of individual tomato slices. Drizzle with EVOO and serve.
Healthy Flavor Tip: Just Drizzle the entire meal with 1-2 tsp of EVOO and call it BLISS!!

Phyto-Bliss Beet Salad

2010-07-28T19:26:00.000-07:00

2 Large, Fresh Red Beets

½ to ¾ c walnut halves

2 cloves fresh minced garlic

½ to ¾ c goat cheese or feta

½ c balsamic vinegar

1TBSP maple syrup

1/8 cup melted organic (preferably grass-fed) Ghee

Sea Salt and freshly ground white or black pepper to taste

¼- ½ tsp chile powder

¼-1/2 tsp curry powder

Dash of cinnamon

1/8 cup EVOO

1 ½ TBSP Italian Seasoning or fresh chopped herbs such as rosemary, thyme, lavender and oregano or 2 TBSP Pesto (see recipe in Benefitting From Basil or buy ready-made).

1 bag or large bowl of mixed salad greens

Instructions:

Combine herbs and olive oil if using fresh or dried herbs instead of Pesto. Let sit until use.

Cut fresh beets (include the tips!) into bite-sized pieces and place in a steamer over boiling water. Let steam at least 15 minutes or until easy to pierce with a fork. Place cooled beets in a glass bowl/dish.

Add balsamic vinegar, melted Ghee, walnut halves or pine nuts, garlic, salt, pepper, and spices. Mix well and let sit for at least 15 minutes (can be made 1-2 days ahead of cooking or frozen in portions for later use).

Preheat oven to 350 degrees F. Spread beet mixture onto a 9x11 cookie sheet (line sheet with foil or wax paper for easier cleanup). Bake for 15 min or until mixture starts to crisp. Remove from oven and spoon olive oil and herb mixture onto beets and stir. Instead of the EVOO/herb mixture, you may also add 1-2 TBSP of pesto and stir throughout for added flavor and health benefits. Crumble goat cheese and toss into salad greens. Spoon beets onto salad greens and gently toss. Serve immediately and impress your family and friends.

I have to say that I adapted this recipe from a Giada De Laurentiis, Every Day Italian episode about 5 years ago. It has been evolving ever since, along with my knowledge about proper use of fats and my curiosity with herbs and spices. This salad has turned a lot of people on to beets who otherwise thought they hated them! Thanks to Giada, for teaching me that I love beets and for teaching me SO much about cooking!

Balanced Snacking

2010-06-03T17:55:00.000-07:00

Countless people have tried diets that, when followed, do result in weight loss. The problem is, the diet is usually too restrictive to maintain for any extended period of time. Who wants to feel overly hungry and deprived all of the time? This is not fulfilled living. Eating should be inspiring and guilt-free. It's how we fuel our bodies so that we can fulfill our life's purpose, whatever that may be, without unnecessary health problems.

Weight loss is very much about keeping blood glucose/sugar levels steady throughout the day. Insulin plays a big role as well, since when blood glucose levels spike, the body produces insulin to bring it back down to normal. When the body is constantly having to pump out insulin to normalize blood sugar, say from sipping on sodas, sweet tea and juices all day, we've got a problem. This is because insulin causes the body to store fat. So, high insulin levels means lots of fat storage, especially in the belly area. Insulin also feeds tumor cells. Yikes! This means that we need to eat in a way that supports normal levels of insulin production.

Most of us typically run into other problems with blood sugar as well. When we skip meals or don't have balanced snacks between meals, blood sugar levels drop and we are suddenly very irritable (Some people get violent), we may get shakey, dizzy or get a headache, and we are ravenously hungry. We tend to be so hungry that even when we're full, we can't seem to stop eating. We're having an internal conversation that sounds like this:
"OK, I feel full, but this tastes so good. Just a little more. I'll stop after this. Oh, but I just want to keep eating! Oh man, did I seriously just finish these chips by myself? My meal hasn't even come yet! " Am I right or am I right?

Let me paint the physiological picture now: You're getting low blood sugars from skipping meals and snacks, which then makes you REALLY hungry. At dinner, you overeat, which sends your blood sugar soaring, which causes large amounts of insulin to be pumped out in response. Then perhaps we wake up full from our large dinner the night before and we skip breakfast. The craving cycle begins again.

With proper planning of meals and snacks, we can break this cycle. I like to focus clients and patients on having Balanced Snacks to avoid the craving cycle. I focus on snacks to do this because if they are balanced in protein, carbohydrate and fat, and taken mid-morning and mid-afternoon, they help us to achieve a goal that's commonly set but missed: cutting portions at meal time.

Now, let's take this a step further. In reality, we typically get all or more than we need at meal
times where carbohydrates are concerned. When we snack on breads, cookies, chips, cereal, etc, we're likely going over the amount of starches/carbs our bodies need each day (and at one time) for proper functioning. This means that these carbs are extra energy that will be stored as fat. Additionally, many of us are eating too many carbs at meal times because didn't eat a Balanced Snack 1-3 hours beforehand.
A first step to decreasing your overall carb intake from excessive to normal, is to commit to having only fruit or vegetables as your snack-time carb. You're having complex carbs instead of grains and starch here. Pair it up with 1 serving of protein and fat (nuts, cheese, milk, egg) to make it last and to keep your blood sugar from dipping in another 1-2 hours. By practicing Balanced Snacking, you will automatically eat less at your meal, cutting your carb intake again, without feeling deprived. Trying to lower your weight, cholesterol, blood pressure or control diabetes? If you practice Balanced Snacking, you can achieve all of these health goals and then some.
Not only are you cutting your carb intake with Balanced Snacking, you're increasing your fruit and veggie intake, which always makes us feel better and lose weight. Snacking this way is not
only balanced in carbs, protein and fat, it BRINGS BALANCE to your diet and your life. The best part is, Balanced Snacking tastes great!

Examples of Balanced Snacks:

1/3 cup raw almonds and an apple
2 TBSP almond butter and apple slices or carrot sticks
2 TBSP peanut butter with celery
1/2 cup cottage cheese with fresh peaches
1 string cheese and grapes
mixed green/veggie salad with 1 sliced boiled egg and 1 tsp olive oil dressing
cantaloupe wrapped in sliced turkey
1/2 cup tuna salad (made with minimal mayo) and orange slices
plain yogurt sweetened with vanilla extract, cinnamon and a sweet fruit(s) such as pineapple or mango.
There are many more combinations to be tried!
Figs and 1 oz of Gouda cheese.

Extra tips:

1 oz of cheese is about the size of a domino.

1/3 cup of nuts is usually a handful. Measure it out for a while before eyeballing it.

Try Balanced Snacking and let me know on the Gourmet Healer Facebook page, how it works for you. You must commit to it in order for it to work, and you must do some planning ahead if you're going to be out and about. You can put together simple snacks like 1/3 cup raw nuts and 1/4 cup raisins or currents in a bag, or an apple along with a bag of raw almonds. Always have Balanced Snacks with you instead of relying on the corner store or "snack" machine, which 9 times out of 10 will steer you wrong.

Blessings and Good Health,
The Gourmet Healer

Dilled Brown Rice and Kidney Beans

2010-04-10T15:32:00.000-07:00

This is an amazing salad that's super easy to put together once you've got your ingredients on hand. It is always a hit at parties and get this--it's totally good for you! It's also a great dish to make ahead and eat as part of lunches and dinners during the week. Since it's a combo of beans and rice, it's a great source of protein, but also fiber, antioxidants and heart healthy oil.
And by the way, this is not only Gluten-Free, but Dairy (Casein), Nut and Soy Free as well, for those on special diets.
Depending on where you live, you might have to try a little harder than usual to get one of the vinegars that is used. If you live in a rural area, just pick some up the next time you're in the big city! It's called umeboshi plum vinegar, which is the left-over juice from the umeboshi plum pickling process. It gives a unique salty-sour taste and is usually found in the Asian section. While you're in the Asian section, just go ahead and pick up some regular and/or hot pepper sesame oil. I'll let you know the many ways in which you can use this in the future.

Now, I just want to add that I can't take credit for this one. I got it from my favorite cookbook, Feeding the Whole Family, Whole Foods Recipes for Babies, Young Children and Their Parents, by Cynthia Lair. This was one of the best gifts I've ever been given. It really got me started on figuring out how to cook more naturally for myself and my family.

Salad
2 cups cooked brown rice
1.5 cups cooked kidney beans
0.5 cups red onion, chopped

Dressing
3 tablespoons extra virgin olive oil
3 tablespoons brown rice vinegar
1 tablespoon umeboshi plum vinegar
2 tablespoons fresh dill or 2 tsp dried dill

Mix oil, vinegars and dill with whisk or shake in a small jar. Pour dressing over rice, onion and beans; toss gently. If possible, let set an hour or two as flavors integrate nicely over time.

Another Amazing Breakfast Idea

2010-04-01T22:31:00.000-07:00

So check this breakfast out my fellow Gourmet Healers! This idea developed when I tasted a dip at a party that was nut butter based with some flax seed mixed in. I decided to try to make my own version at home, at first as a spread on Wasa Rye crackers, which was great. Then it evolved into breakfast, and that' s when I fell in love. It was when I added it to toast that I had spread lightly with Virgin Unrefined Coconut Oil (VUCO) and coupled it with a glass of Organic Unhomogenized Whole milk that it became a masterpiece. Please try it and let me know what you think!

Ingredients:
Your favorite whole grain bread (should have 3 grams of fiber or more per serving).
Mine: French Meadow Hemp Bread, which is a sprouted whole grain, wheat and hemp bread with organic flax, pumpkin and sesame seeds--a nice source of Omega 3's right out of the gate.
Virgin Unrefined Coconut Oil. Don't be leary. VUCO is mostly saturated fat, but it also very rich in anti-microbial fatty acids and can be helpful to those wanting to lose weight.
Creamy & Raw Almond Butter or Cashew Butter. I like the taste of almond butter, as well as the fact that it is rich in monounsaturated fat. That it is raw means that the healthy oils have not been exposed to heat and therefore are not degraded and rendered useless. All nuts and nutbutters should be consumed raw for this reason.
Flaxseed Oil. This oil is very rich in Omega 3 fatty acids, which is why this oil should be added on a regular basis--such as at breakfast time!
Flaxseed. Same as flax seed oil, but adds some fiber to the mix.
Vanilla Extract. This is the ingredient that takes it home. Vanilla adds a heavenly sweetness and coolness to the spread. And, of course, it is noted to have health benefits as well, which include fighting inflammation--and according to recent research, we can all stand to be a little less inflamed.
Actually, every ingredient in this recipe helps to fight inflammation somehow, whether it be through providing Omega 3's and other anti-inflammatory oils or by providing antioxidants.
And to top it all off, this breakfast tastes completely indulgent.

Directions:
1.In a small custard bowl, mix about 1 TBSP of almond butter (or YOUR favorite natural nut butter) with 1/2 tsp of flaxseed, 1/2 to 1 tsp flaxseed oil and 1/8 tsp vanilla.
2.Toast bread (I use 2 slices because they're small pieces and I need for my breakfast to stick with me) and spread about 1/2 to 1 tsp of VUCO onto toast.
3.Spread nutbutter mixture onto toast and enjoy with a 6-8 oz glass of milk or 6 oz plain (I use Greek) yogurt sweetened with vanilla.
4.Add some local honey if your allergies are bugging you, but there is no real need for sugars to be added otherwise. I also sometimes add a probiotic powder from USANA, which is tasteless. **Those whose immune systems are compromised/suppressed due to immunosuppressive drugs should not use probiotics.

Also of note, this breakfast can easily be made Gluten-Free. Just use GF bread and make sure you use coconut oil and nutbutters that have not been processed in a facility that also processes wheat. Spectrum makes a great coconut oil that is GF. The 365 brand pictured is not GF.

Blessings and Good Health,
The Gourmet Healer

Narrowed Focus

2010-03-20T22:31:00.001-07:00

I am now officially focusing my energy on guiding Moms--especially busy Moms like myself--toward optimal nutrition. Changing the health of Americans and others truly starts with Mothers--even before conception. This is not to say that Dads' roles and nutrition status do not impact the health of our children. But Women have a lot of power here. First of all, we can choose a mate who takes care of him/herself and is committed to supporting us in doing the same. In a tie for first, we can take care of ourselves in preparation for our unborn children and as a healthy model for those already with us. Moms establish the tone of the feeding relationship from day one by being sensitive to their babies' needs, making eye to eye contact and breastfeeding. Dads, Partners and family members have supporting roles in making for a good feeding relationship as well and the value of these roles are not to be underestimated. Mothers must care for themselves first so that they may be fully engaged and attentive with their children--physically, emotionally and spiritually. Part of caring for themselves is maintaining a healthy weight, which comes with optimal eating, hydration, supplementation when necessary and exercise. Knowing what optimal eating really means will ensure that Moms (and Dads AND Grandparents) are feeding their children well and establishing lifelong good habits. Understanding the difference between adult eating patterns and child eating patterns also ensures that children will be fed and nourished optimally. Unfortunately, many of us have learned eating patterns that are far from optimal, and we are in a state of needing to unlearn our current habits. This can be confusing without the right resources and experts for guidance. So many times, Parents continue the negative eating behaviors established in their childhood with their own children. Who can blame them? We teach what we know. And, of course, who do any of us look to for advice on how to feed their children? Primarily, this tends to be the very people who taught us how to feed ourselves. And so the cycle continues.
I would like to be a positive influence in the lives of Parents and Children by focusing my practice on Mothers. Locally, I am beginning a series of classes called "Gourmet Healer Healthy Moms", which have various topics that pertain to self care, weight management, pre-natal and pre-conceptual nutrition, fostering a positive feeding relationship, childhood nutrition, eating well on a budget, cooking and more. Nationally and globally, I will soon begin providing my classes via Webinar, so that I may reach a wider audience, including those who already receive my e-newsletter. Please keep me in your thoughts and prayers as I embark on this new journey.

Blessings and Good Health,

The Gourmet Healer

Asian Noodle Stir Fry

2010-03-15T14:39:00.000-07:00

Fresh Asian Noodle Stir Fry
Instead of Ramen: reserve 1-serving portions of this dish and store in the fridge for up to 3 days or freeze for later use. This should be used for meals, more so than for snacks. Snacks, as a general rule, should consist of fruit and vegetables paired with 1 serving of protein. That means no breads/noodles/crackers, etc.

Noodles:
½ package Whole Wheat Angel Hair Pasta, Buckwheat Soba Noodles, Gluten-Free pasta OR 1 prepared Spaghetti Squash! You can use Brown or Black rice here, too.
Stir Fry
1 tsp real butter or ghee (clarified butter with many health benefits) OR 2 tsp oil
2 minced cloves fresh garlic
1 small red or yellow onion, chopped
2-3 stalks celery, chopped
1 Red Bell Pepper, chopped
1 tsp freshly grated ginger or ½ tsp powdered ginger
1 bunch of broccoli, bite sized or 1 bag of frozen organic broccoli florets
1/2 tsp Bragg Liquid Amino (gluten-free soy sauce substitute) or Soy sauce
½ tsp Hot Pepper Sesame Oil (optional, but REALLY good)
1 tsp sesame seeds
Protein
2-3 whole free-range chicken legs, skin removed and boiled. Meat removed from bone after cool.
OR
1 pound of peeled shrimp from a good source
OR
1 package of firm tofu, cubed and marinated with 2 tsp sesame oil, 1 tsp soy sauce, ½ tsp grated ginger and ½ cup pineapple juice.
Sauce
½ cup Peanut Butter
1-2 TBSP Hot Water
1 tsp Toasted Sesame Oil
1 tsp Rice Vinegar or Apple Cider Vinegar
½ tsp Soy Sauce or Bragg Liquid Amino

Directions:
1. Heat oil in pan on medium to medium-high..
2. Add onion, celery and garlic andcook for 1-2 min.
3. Add Bell Pepper and cook for an additional 1-2 min, stirring.
4. Add ginger and stir.
5. Add Broccoli, Soy Sauce/Bragg and Hot Sesame Oil and stir.
6. Cover and let simmer on low for about 5 minutes or until broccoli is getting tender.
7. Bring a large pot of water to boil and cook noodles until al dente (easily cut with a fork) or as directed.
8. Meanwhile combine sauce ingredients in a small glass bowl and mix well. Add more hot water if necessary to come to a pourable consistency.
9. Uncover stir-fry and add chicken or tofu (stir gently). If using shrimp, either push veggies to the side and cook or remove veggies, cook the shrimp and add them back. Shrimp only takes a few minutes, so careful not to overcook it!
10. Add ½ sauce, mixing evenly.
11. Add noodles and stir, adding the rest of the sauce and sesame seeds and stirring until all is evenly mixed.
12. Serve immediately with a green side salad.
13. Remember that 1 actual serving of pasta is ½ cup, so have no more than 1 cup of noodles and pile on the veggies, using just enough meat or tofu.
14. Feel free to add 1 tsp of Extra Virgin Olive Oil to your Fresh Asian Noodle stir-fry just before enjoying, for added health benefits and increased flavor and lasting fullness!

Gluten Free Fish Tacos

2010-03-03T19:52:00.000-08:00

Gabe's Chia (Portuguese for Aunt) Mause came to visit for the night last night, and I had one chance to live up to my reputation of being an amazing cook. So I threw this fairly simple but SO delicious dinner together. I knew she would appreciate something light and vegetal, but I wanted the flavor to be explosive at the same time. I also wanted it to be colorful. So, I decided to make fish tacos--but not just any fish tacos. Gourmet Healer Fish Tacos...

*Keep in mind that you can create your own variation of this, so don't be scared off by ingredients uncommon to you. I RARELY make a recipe I find on-line or elsewhere exactly like the original version.

Gourmet Healer Fish Tacos with Coconut Rice and Spiced Asparagus Fries

Ingredients
1.25 pounds Chilean Sea Bass (Cod will do as a cheaper substitute, but do the Sea Bass if your budget will allow)
2 tsp Organic Ghee or Butter
Extra Virgin Olive Oil
Cumin
Chile Powder
Coriander
2 Limes (use juice and zest)
1 package of mini sweet peppers (orange, red and yellow. Reserve 2-3, finely minced)
1 large yellow or red onion (reserve 1/4, minced)
1/4 tsp freshly grated ginger
2-3 cloves garlic, chopped
Garlic Sea Salt or Sea Salt and Garlic Powder
1 pkg Organic Corn Tortillas
2 cups cooked brown rice
3/4 cup shredded colby jack cheese (or your favorite)
Bib lettuce
Edible Flowers

Turn oven on at Warm temp. Place desired amount of corn tortillas in a covered glass dish and place in oven.
Cut fish fillet into 2 inch wide pieces and cut in half. You'll get about 10 pieces. Place them into a 9x11 glass baking dish. Combine 1 tsp each of Cumin, Chile Powder, Coriander, along with a pinch of garlic sea salt in a small bowl. Dust each side of the fish pieces with the spices. Spoon freshly squeezed lime juice over fish and turn them in the pan to make sure they are evenly coated in juice and spices. Zest the lime peel over the pieces of fish. Set aside.
Chop onion, peppers (in rounds, pith and seeds removed) and garlic. Heat 1 tsp Organic Ghee or Butter in a large cast iron skillet. Add garlic when pan is hot and cook/stir for about 30 sec. Add onions and peppers. Cook and stir until they soften.

Meanwhile, remove corn tortillas from oven and set aside. Keep covered. Turn oven to 375 degrees. Prepare Asparagus (ahead of time, say, the night before will make it really easy!) and put it in the oven. Specific instructions.

Add remaining spices from spice mixture to onion/pepper mixture. Zest peel of 1 lime over the cooking peppers and onions. Add 1/4 tsp grated ginger. When the mixture begins to dry up a bit and crisp, add juice of 1/4 a lime and stir.

Move mixture aside in the pan. Add 1 tsp ghee. When ghee is melted and spread out in the pan, add fish pieces. Cook for about 4 minutes on each side. Set fish back into cleaned 9x11 dish and cover.
Move onion/pepper mixture back into the middle of the pan. Add the 2 cups brown rice and stir. Add about 2 tsp Virgin Unrefined Coconut Oil and stir. Add additional Garlic Sea Salt to taste. Add juice of 1/4 a lime and stir.

Relish
In a medium bowl, pour juice of 1/4 lime. Add 1/4 finely minced onion. Add 2-3 finely minced peppers. Add about 2 tsp finely chopped Basil or Cilantro. Add 1/2 Avocado, cubed. Gently stir mixture and add a pinch of Garlic Sea Salt.
Unfortunately, I left the relish out to of the picture!

Building Your Taco
Place 1 TBSP of cheese on each corn tortilla and follow with fish. Place clean, chopped/torn Bib lettuce atop fish. Place Edible Flowers atop lettuce for amazing presentation.

Plate Rice and Asparagus . Lightly drizzle Extra Virgin Olive Oil over the top of the plated food and Bon Appetit!

For dessert, we all shared 1 cup of Lime in Da Coconut Gelato (locally made in Santa Fe!) with a lit match in the middle-- in honor of Chia's birthday. Hey, I didn't know her birthday was in a couple of days! I was amazed at how wonderful the gelato tasted, especially being dairy-free! I LOVE COCONUT!!

By the way, this meal was Gluten Free and Fabulous!

Going Even Greener

2010-01-16T21:51:00.000-08:00

One of my main goals in life is to figure out how to live purely while still allowing myself to enjoy the physical and sensory pleasures of life.
I've been very interested in environmental toxins and how they affect our health for a while now, and I do a pretty good job of avoiding pesticides, dioxins and BPA. I buy organic and wash my produce thoroughly, I use a stainless steel water bottle, I use glass storage containers and I don't heat plastic. I thought my toxin exposure was pretty low. Then I found the Dirty Thirty list. There's always more to learn! This is a list of ingredients commonly used in cosmetics and toiletries that are known carcinogens, endocrine disruptors (think thyroid, early puberty and hormonally-fed cancers) and neurotoxins. Many easily build up to toxic levels in the body.
When I went (a few times) to my favorite health food store, I expected to have an easy time finding cosmetics that would not contain any Dirty Thirties. Boy, was I ever wrong! I ended up teaching the very nice attendant about the List and showing her that, although there is a committee that screens cosmetics for harmful ingredients, there are still many products on the shelves that contain Dirty Thirties.
I was happy to have taught the attendant and to have learned some things myself--from the process and from her. Primarily, I learned that even though a store or company may have high standards, one still has to be vigilant in their label reading when trying to avoid certain ingredients. This applies to foods as well as non-food items.
At first, I was disappointed in that I was unable to replace some of the products I thought I needed to look my best.
I still have not identified a foundation that I can wear daily, but I'm over it. After going foundation-free for a few weeks now, my skin is breathing and coming back to life, with much fewer breakouts. And I actually think I look great without makeup! It was difficult and even embarrassing at first to show myself at work with no makeup. However, I am thankful for the opportunity to work through my self-image issues. I've learned to appreciate my natural look, and that is carrying over to the rest of my body as well. I'm actually finding it sad and dysfunctional that women feel they have to constantly "have their faces on".
I figure if I reserve wearing makeup for special occasions and nights out, I will not only decrease my toxic burden (the day in, day out is where it really counts--food included), I will decrease my rate of aging.
I must also add that, not only did I realize that my makeup needed to be changed, but also my soaps, shampoos and lotions were sub-par as well. I'm slowly working my way into changing those, but one thing at time. Change is difficult, and in my mind, one at a time is most certainly progress. That said, making these changes gives me insight into how to help my clients with behavior change as well. Ah, the benefits just keep stacking up! I encourage anyone who is interested in weeding out harmful ingredients to visit Teens Turning Green. And of course, I am always available to answer questions, based on my experience thus far.

Blessings and Good Health,
The Gourmet Healer

Winter Reflections Prepare Us For Spring

2009-12-21T19:38:00.000-08:00

I've posted lots of recipes lately because I want to show readers easy recipes that are healthy and tasty, all at the same time. Hopefully, the recipes are tried and appreciated.
On a deeper, more spiritual note, I'd like to re-post an excerpt from Albuquerque's Noble Path Bookstore Newsletter. It reminds us that eating well, connecting with friends and family and getting plenty of rest are what we're supposed to do in the winter, so that we can be ready to carry out our creative endeavors in the Spring. We are also reminded that Meditation and Prayer are perfect avenues for the quiet reflection which is so essential to our well-being. Recharging ourselves by connecting one on one with the Divine and with Ourselves will prepare us for the times ahead.
Read on:

"As you know, Nature is now in her resting season, withdrawn, deep in the earth, and the roots are preparing for Spring. We too, may be deeper within ourselves, reflecting, replenishing, getting plenty of rest, relaxing and sleeping. Seeking both inner and outer warm, we spend more time at home with family and friends.

The observance of the solstice(s) are linked to various traditions/cultures through art, literature, mythology and religion. As the winter is the season of dormancy, darkness, and cold, the coming of lighter days after the solstice brought a more festive mood. The return of the light was a reason to celebrate that Mother Nature's cycle was continuing.

Meditation is a receptive mode, a process, a kind of awareness that is inherent in our nature. It is a state of being. Winter is related to the Water element, the emotions. When out of balance, the specific emotional imbalance associated with Water energy is fear. When in balance, the element allows fluidity, flowing and the ability to rest and nourish ourselves and others. Also, allowing for the ready expression feeling, such as love. Meditation (along with conscious breathing) brings us into alignment with our center, in the present, which creates a feeling of peace and balance."

Namaste to all of my fellow Foodies--and the World as well. May you deepen your awareness and understanding by consuming foods full of life force energy and vitality. And may these foods simultaneously bring you true culinary pleasure--your reward for honoring your Body and Nature.

Infinite Blessings,
The Gourmet Healer

Easy Gourmet Healer Breakfast Ideas

2009-12-11T08:23:00.000-08:00

Breakfast is the most important meal of the day, and while something is better than nothing, why not make that something really count??
As a single mom, I know that mornings can be hectic. That's why I'm always thinking up ways to keep breakfast QUICK and EASY, but also creative and healthy.

Fancy Yogurt Parfait
Forget those sugary yogurts that have little benefit. Use plain yogurt and jazz it up on your own. We use Organic full-fat plain Greek yogurt, but I've also used organic regular plain yogurt that can be bought in large tubs and is cheaper per unit. Dish it up into a pretty champagne flute or just a regular bowl and add a dash of cinnamon, vanilla extract and 1 tsp local organic, preferably raw (for the most benefits) honey. For added color and nutrients, top with diced kiwi and pomegranate seeds. Serve it up with a whole grain English muffin such as Ezekiel brand Cinnamon Raisin or Regular (shown). Toast and spread on 1/2 tsp of ghee, such as from Pure Indian Foods and 1/2 tsp Virgin Unrefined Coconut Oil from Spectrum.

Breakfast in a Crunch
Don't have time to do any mixing? Grab some banana chips, washed blueberries already waiting in the fridge and your favorite unsalted, unroasted nut from the freezer and throw 'em on the plate! Pair it with an English muffin from above. This one can even be bagged up and taken onto the bus! This is a complete breakfast--whole grains, healthy fats from the nuts, ghee and coconut oil, and fruit that's loaded with antioxidants! Enjoy!

Spiced Asparagus Fries

2009-12-11T06:19:00.000-08:00

Spiced Asparagus Fries

Say good-bye to grandma's mushy, canned asparagus. This Gourmet Healer Original version of asparagus is sure to please your senses, soul AND cells! Here, you'll reap the heart and emotional health benefits of asparagus combined with the antioxidant, anti-inflammatory powers of Coriander, Cumin and Turmeric and Garlic. Enjoy!

Ingredients:
1 bunch of thin, washed asparagus, 2 TBSP Avocado Oil, 1-2 tsp Cumin, 1 tsp Coriander, 1 clove minced garlic, ½ tsp chile powder, ½ to 1 tsp Turmeric, Sea Salt to taste.

Directions:
Pre-heat oven to 400 degrees. In a glass baking dish or gallon freezer bag, place washed asparagus, woody ends snapped off. Evenly distribute Avocado oil. Add spices, garlic and salt and toss. . For freezer bag, seal and rub spices and oil into asparagus. Place asparagus onto a foil-lined cookie sheet and bake for about 10 minutes or until it starts to crisp.

Everyone will love it AND benefit from this spicy spin on fries! We can ALL be Gourmet Healers with this one!

Benefitting From Basil

2009-12-11T05:52:00.000-08:00

BASIL is a highly anti-inflammatory herb which is used in a wide varitety of cuisines including Italian, Thai and Vietnamese. It has cooling properties for those with excess heat, and gram for gram, its anti-inflammatory properties surpass even those of Non-Steroidal Anti-Inflammatory Drugs (NSAIDs). Think Ibuprofen. Regular enjoyment of basil can be helpful in decreasing systemic inflammation (prevention/slowing of heart disease and almost all other diseases) as well as fighting minor aches and pains and even major arthritis. Have basil regularly in the form of pesto, which can be added to soups, sauces, pasta/rice salads, sandwhiches, pizza and even toast. Also enjoy it's whole leaves in green and caprese salads or as a topping for spicy soups!

Basil Pesto

1-2 cups fresh basil (2 good handfuls)

¼ c fresh sage (optional)

¼ c pine nuts or walnuts (cheaper)

1/4 c finely grated parmesan cheese

1/8 c Extra Virgin Olive Oil OR Avocado Oil OR Grapeseed Oil, or more for desired consistency

Salt and pepper to taste

Combine all ingredients except oil in a food processor and process while slowly drizzling oil into the top. Use extra or less oil depending on the desired consistency. If you will be cooking the pesto in with another dish, use Avocado Oil or Grapeseed Oil instead, since they have a higher smoke point and will not oxidize during cooking.

Spread onto pizzas, thinly spread onto a few crackers as a snack, spread onto a slice of toast or English muffin for breakfast, or use in pasta salad. Also good –put a spoonful into a bowl of soup to add flavor and antioxidants!

Coconut Oil: Framed!

2009-11-20T10:34:00.000-08:00

Warning: This is somewhat of rant...

I was infuriated yesterday when I heard and then saw for myself on-line, that a rep, likely a Registered Dietitian, from the Center for Science in the Public Interest was bashing coconut oil on the Today Show. She said that it was the worst oil to use because it's 90% saturated fat, and that movie-goers should choose theaters that use popcorn popped in canola oil, since it's low in saturated fat.

First of all, she's right. Coconut oil is 90% saturated fat. But if we just close the case there, we'll be missing out on a whole other wealth of, well, health. Coconut oil's saturated fatty acids such as caprylic and capric acids and the amazing lauric acid, are teeming with health benefits. Numerous studies have shown the anti-viral, anti-bacterial and anti-fungal properties these fatty acids, especially lauric acid, possess.

Want to prevent getting colds? How about Seasonal and Swine Flu? You won't head these bad boys off with Canola oil.

Instead:

try some yummy, Raw Coconut Butter spread onto your morning toast

Or put a teaspoon into your oatmeal, oat bran or other hot cereal.

Saute veggies at medium heat with a bit of Virgin, Unrefined Coconut Oil (VU
CO)

Add a teaspoon of VUCO to your rice.

Add coconut oil to roasted veggies, such as sweet potatoes, onions, carrots and celery.

Here's something about Canola oil that bugs me. It's genetically modified and it undergoes heavy processing, including high pressure/heat and hexane washing, as do most vegetable oils and vegetable oil spreads (think margarine, even the so called "healthy" kinds).

CSPI, you need to look a little deeper before you go giving out information that will steer so many already confused and less healthy people away from something that could benefit them. It was a great idea to highlight theater chains that serve healthier popcorn, but you missed the mark completely.

Readers: Please forward this post on so we can undo the misinformation that was given out yesterday on Today.

Movie Time Tips:

Pop your own popcorn and use Virgin, Unrefined Coconut Oil or drizzle some EVOO or melted ghee on when you're finished.

Eat before going to the movies, so you're not tempted to get movie popcorn.

Take your own snacks in if you'll want to munch during the movie.

Kid-Friendly, Adult-Adored Brussels Sprouts

2009-11-07T07:20:00.000-08:00

Have trouble getting your kids to eat their veggies? Have trouble getting yourself to eat veggies? No need to do anything too fancy with these Brussels Sprouts. Your kids--and YOU-- will like them regardless. My daughter took to them right away, and they always please my grown-up friends! However, it may take a few times for the kids to warm up to them, so serve them regularly. Good role modeling and repeated introduction go a long way! The key is really to never give up, which many parents do. To jazz things up, serve them on skewers or toothpicks, either alone with other veggies and even meats! Or use them as eyes in a smiley face made with some other favorite foods. Putting a different spin on the presentation is always better with kids!

Not Your Mama's Brussels Sprouts

1 pound fresh, thoroughly washed Brussels Sprouts*, halved

1 TBSP ghee or butter, preferely Organic!

1-2 minced garlic cloves, Optional. Alternative: 1 minced scallion or green, green onion or shallot

Sea Salt and Pepper to taste

1-2 sprigs of fresh rosemary* (optional, but highly recommended)

4 oz crumbled feta or goat cheese (or parmesan)

1 tsp Extra Virgin Olive Oil (EVOO) per serving

Bring a large steamer pot of water to a boil. Place sprouts into steamer and cover. Steam 20 minutes, or until sprouts can be easily poked with a fork (don’t let them get mushy). Just before the sprouts are done, begin to melt the butter or ghee in a medium to large, preferably cast-iron skillet. Meanwhile, place clean sprig(s) of rosemary on a cutting board. With the side of a large chef’s knife, press the leaves, moving up and down the length of the sprig (this helps to release the beneficial oils—you will notice an increased aroma—take a moment to enjoy it!). Place the rosemary into the pan of melted butter. Adjust the heat so that the rosemary does not burn. Stir the sprig(s) around the pan for 1-2 minutes and remove/discard. Add fresh garlic into the butter/ghee. Add sprouts and sauté for several minutes until the outer leaves begin to brown and become slightly crisp. Add in desired amount of sea salt and pepper. Cover and turn off heat until ready to serve. This will give them some time to soften up a bit more if needed, too. Transfer to serving bowl and add crumbled cheese if desired. Drizzle on 1 tsp EVOO per serving for heart health benefits like lower blood pressure and reduced risk of stroke. A teaspoon of prevention is worth a gallon of cure!

Credit for this recipe goes to Leah Vincent, chef extraordinaire, who taught me some great tricks in the kitchen. Thanks, Leah!

Blessings,

The Gourmet Healer

Full-Fat Dairy: Does A Body Good?

2009-11-06T13:31:00.000-08:00

This is interesting to me, because I have, for months now, been using full fat dairy. My weight remains unchanged, which is good. My goal at this point is to maintain. I think that the results of the study could have to do with the fact that fat increases satiety, so perhaps these kids are not overeating. Also a possibility, is that they have higher muscle mass. Milk/butter fat is made up of short chain fatty acids, which are actually absorbed directly into the blood stream and can be used right away for energy. This is unlike longer chain fats, such as those from plant oils, which are processed in the liver and stored as triglycerides in fat tissue. Short chain fats are also said to promote the building of lean body mass (muscle). So, kids who drink full-fat milk could have more muscle mass, which means that they burn calories more efficiently. There are likely other factors at play, but I wish the researchers would have and hope they will look into this further.

Read on,
The Gourmet Healer

Children Who Often Drink Full-fat Milk Weigh Less, Swedish Research Finds

ScienceDaily (Nov. 4, 2009) — Eight-year-old children who drink full-fat milk every day have a lower BMI than those who seldom drink milk. This is not the case for children who often drink medium-fat or low-fat milk. This is one conclusion of a thesis presented at the Sahlgrenska Academy.

The study showed that children who drink full-fat milk every day weigh on average just over 4 kg (8 pounds) less.

"This is an interesting observation, but we don't know why it is so. It may be the case that children who drink full-fat milk tend also to eat other things that affect their weight. Another possible explanation is that children who do not drink full-fat milk drink more soft drinks instead," says dietician Susanne Eriksson, author of the thesis.

The scientists also discovered a difference between overweight children who drink full-fat milk every day and those who do not. Children who often drink milk with a fat content of 3% are less overweight. The thesis shows also that the children eat more saturated fat than recommended, but those children who have a high intake of fat have a lower BMI than the children with a lower intake of fat.

Susanne Eriksson has investigated the nutrition, body composition and bone mineralization of 120 healthy 8-year-olds. Much of the results can now be used as a standard to determine what is normal for healthy children at that age. The children recounted what they had eaten during the previous day, and answered questions concerning how often they ate certain foods. Various risk markers in the children's blood were also measured.

"Many of these children had been examined when they were four years old, and we discovered that their eating habits were pretty much unchanged four years later. It appears to be the case that eating habits are established early," says Susanne Eriksson.

The thesis found that 62% of the children had low levels of vitamin D in their blood. The general guideline value for all people for vitamin D is 75-100 nmol/l, but most children had less than this. High levels of vitamin D are found in oily fish, while certain dairy products have been fortified with vitamin D. It can be difficult to obtain sufficient levels of the vitamin through the diet.

"We could not determine whether the children's level of vitamin D is correlated with their consumption of fish, but we did see that those children who ate oily fish, such as salmon and mackerel, at least once a week have higher values of the long-chain fatty acids EPA and DHA in their blood. This shows how important it is to eat such fish, instead of processed fish such as fish fingers," says Susanne Eriksson.

Keeping Healthy OIls Healthy: Olive Oil

2009-10-06T12:34:00.000-07:00

Many health conscious people are using olive oil these days, but they are unconsciously canceling out it's amazing health benefits by exposing it to heat.

The rules with extra virgin olive oil (EVOO) are these:

It is NOT a cooking oil.

It is to be added to cold dishes or after food is cooked.

Do not expose it to heat, light or air.

Store in a dark bottle and in a cool, dry place.

Here are some simple ways to use olive oil which minimize heat exposure as well as retain health benefits and flavor.

Salad

First of all, olive oil is a great salad dressing. Make your own vinaigrette or do what my fiancé taught me to do. Add sea salt and pepper to salad greens and toss. Then add olive oil and toss. Add your other salad items and toss again. Easy and Delish!

Dips/Spreads

Another use for olive oil is in spreads and dips, like hummus or other bean dips. Pesto is another spread that calls for olive oil and can be used as a coating for pasta salad, spread onto bread and sandwiches or added to finished soups and sauces (like marinara). It’s great in cold salads made with brown rice or whole grain pasta. Add it to freshly chopped vegetables such as broccoli and carrots, along with some salt and pepper. It's surprisingly good!

Simply dipping bread in olive oil instead of butter is a great way to use this wonderful oil. Add a little sea salt, black or even red pepper flakes and your favorite finely chopped herbs to the oil, and you’ve got a gourmet-seeming appetizer that will wow and nourish party guests and family alike.

Hot Dishes

For use in hot dishes, you can do a Healthy Sauté , like this method from The World’s Healthiest Foods, and then add your olive oil after.

Another way to sauté is to use a bit of ORGANIC butter or ghee (clarified butter). I use ghee because it has an even higher smoke point than butter, which means it is less likely to oxidize (unlike Olive Oil) at cooking temps. It also has a wonderful flavor and is said by the ancient science of Ayurveda to have a cooling effect on the body and bring out the health benefits of foods. I use just enough to make sure that my cast-iron skillet is coated well—I don’t use non-stick pans because I don’t want to chance contaminating my food (and my family) with harmful gases and chemicals. If, during the cooking process I need more moisture, I add water or broth. When the food is mostly cooked, I cover it and turn the heat to low or off. When the pan has had some time to cool, or when I plate the food, I add my olive oil.

Oven-Roasted Veggies

For roasting veggies-- for instance, any assortment of chopped sweet potatoes, red or white potatoes, carrots, celery, fennel and onions, first heat oven to 350 degrees. Add your seasoning (try cumin, cinnamon, fresh garlic, salt and pepper!), water/broth and cover them so that they soften and don’t dry out. I usually add some ghee or Avocado Oil throughout, but this is optional. When the veggies are soft enough to pierce easily with a fork, uncover and turn your oven temp to broil. Cook until crisp. Remove from the oven, add your olive oil (and freshly chopped herbs for more flavor) and toss.

For a one-dish meal, add some whole skin-on chicken legs seasoned with salt, pepper and lemon juice along with your veggies. Make sure you allow enough time for your chicken to cook through before uncovering and broiling. Adding skin-on chicken will give your veggies a wonderful flavor (no need for ghee if you do this) and save you time and energy in the kitchen. Which to me, makes mealtime more delicious and enjoyable!

Stay tuned for more recipes in the coming days.

Blessings and Good Health,

The Gourmet Healer

Sign Up!

2009-09-24T16:30:00.000-07:00

If you're seeing this blog, you likely are receiving Illuminations from the Gourmet Healer monthly health letter. If you received the health letter as a forward, you must sign up to receive it regularly, which I encourage you to do. Click on "sign up" (in very small font) at the bottom of the screen when viewing the health letter. It takes only seconds and is very easy. Also, look for Gourmet Healer on Facebook and Twitter and become a fan/follower.

Want to know more? Contact me about in-services, classes, workshops and retreats, as well as individual counseling.

Blessings,

The Gourmet Healer

Nutrition For Depression

2009-09-19T21:00:00.000-07:00

Here's a quick meal suggestion that's rich in Essential Fatty Acids, Tryosine, Tryptophan and B-Vitamins.

*A note about my recipes: I am an intuitive cook and therefore, my recipes are not meant to be followed to the letter. You may do so if you wish, but please feel free to add or omit if you are so inclined or if you have certain affinities, aversions or restrictions. Cooking and eating should be fun and creative--not boring and unimaginative.

*Time Saver:

-Make your grains ahead at the beginning of the week and use as needed.

-Prepare veggies ahead of time and store in a Ziplock freezer bag so they're ready to cook.

Simple Salmon, Oven-Grilled Asparagus, Coconut Bulgur, Mixed Green Salad with Goat's Cheese and Sunflower Seeds.

Simple Salmon

Preheat oven to 400 degrees.

Place 0.25 to 0.5 lb salmon fillets (depends on how many you're cooking for) in a glass baking dish.

On skin side, sprinkle sea salt and black pepper. Place skin side down in dish.

Add 2 or more cloves of finely minced garlic throughout dish.

Add ½ to 1 finely chopped onion throughout dish.

Add 1 tsp of Rice Vinegar or Apple Cider Vinegar to each fillet.

Marinate up to 24 hours.

Cover and bake at 400 degrees for 7 minutes and promptly reduce heat to 350 degrees.

Bake for an additional 5 -7 minutes. Look for flakiness and lightness of color to judge doneness.

Cooking times will vary depending on ovens.

Oven-Grilled Asparagus ( A fave of All Ages!! My daughter begs for this!)

Snap the ends off of 1-2 bunches of asparagus (compost them!) and rinse well.

Place in a freezer bag.

Add 1-2 Tbsp of Avocado Oil. Great for cooking at higher temperatures.

Add 1 tsp Turmeric, ½ tsp Red Chile Powder, 1 tsp Garlic Powder , 1 tsp Cumin and ½ tsp sea salt.

Rub Avocado Oil and spices evenly onto Asparagus from outside sealed bag. Marinate for 30 min to 48 hours.

Preheat oven to 350 degrees.

Place asparagus onto a foil-lined cookie sheet and distribute evenly.

Bake for 15 minutes or until asparagus tips begin to crisp. Serve immediately.

*You may also choose to drizzle on a little olive oil at this point.

Coconut Bulgur

Bring 2 cups of water and ½ tsp sea salt to a boil.

Reduce heat and add 1 cup of bulgur.

Cover and remove from heat.

Let stand for 15-20 minutes or until bulgur is fluffy and all of liquid is absorbed.

Serve onto plate and drizzle 1 tsp of Virgin Unrefined Coconut Oil onto bulgur. If you don't have Coconut Oil get some! OR use organic butter or ghee (clarified butter), olive oil, or flax seed oil.

If you're gluten-free, try Quinoa instead, since Bulgur is wheat. You can also substitute brown rice here. Whatever you decide, it's going to be awesome with the coconut oil.

Mixed Green Salad

Place bagged or loose mixed greens (washed) into a serving bowl.

Add a sprinkle of sea salt and black pepper and toss.

Add 1 TBSP Extra Virgin Olive Oil and toss to coat.

Add whatever you like and gently toss--chopped carrots, chopped green onions, sliced cucumbers, diced zucchini, diced apples, berries, walnuts, finely chopped celery, chopped tomatoes, chickpeas, sunflower seeds and crumbled goat's cheese.

Enjoy this delicious, mood elevating meal!

Blessings and Good Health,

The Gourmet Healer

Sweet Potato Blackberry Delight

2009-07-18T12:41:00.000-07:00

I just came up with the a great fix for a sweet tooth. Thinly sliced, un-peeled sweet potatoes baked along with fresh blackberries in a little water and sea salt. Cover and bake at 350 F until potatoes are soft. Remove cover and drizzle on Virgin Unrefined Coconut oil and Raw, Local Honey. I could see this evolving into other great dishes as well, which is what I love about being an Intuitive Cook. It's what makes cooking fun for me.

This dish is organic, very nutrient dense and it tastes great. It might be most well-received by those who've weaned off of processed foods and refined sugars. To those who haven't, I'm not sure if they would fully appreciate it yet--but you never know. Maybe just add a little extra sea salt and honey if you're just getting into this Naturtarianism thing (see previous post). Bon apetit!

Naturtarianism

2009-07-14T11:44:00.000-07:00

Yesterday, as I was riding my bike home from work in the scorching mid-July Albuquerque heat, trying to self-, money- and planet- preserve simultaneously (and doing a pretty good job of it, I must say), I was pondering how many of us commit to specific ways of eating. Vegans, I imagine, are able to stay pretty focused because of strong feelings of humanitarianism. On the other hand, all of the focus in the world can't make it an easy feat in most social situations. Then I thought about fruititarians. That would be really hard, not to mention unsafe after long periods of time. Not long ago, as I was reading the American Dietetic Association's position paper on eating healthfully as a vegetarian, I came across the fact that although many people describe themselves as vegetarians-- vegans (consume no animal products), lacto-ovos (consume dairy and eggs), pescetrians (vegetarians who will eat fish)-- most people report that they have periods of time in which they go off of these diets and then go back on. I get this, since I have experimented with vegetarianism myself in the past and still have vegetarian days, but don't consider myself a vegetarian. As I the sweat dripped off the tip of my nose, half-way home by now, I found myself moving to another ponderance. Is there a label or category under which I fall at the present? Funny how we humans insist on categorizing everything, including ourselves. I supposed that the one common thread in my diet seems to be that I consume (most of the time) only natural sources of food and drink. Then it hit me--I can be a Naturtarian . This is a word, I'm almost positive, you're hearing here first. I should probably Blackle it to be sure, though. To me, being a Naturtarian means avoiding unnatural ingredients and eating only minimally processed food, if that. On the surface this seemed simple at first, even to me. Afterall, how hard can it be for one already shops at natural/organic markets, gets produce from an organic CSA, buys raw milk from a farm from cows and goats who live a happy life grazing on clean green pastures, cooks most meals at home and takes lunch to work; avoids high fructose corn syrup, hydrogenated oils, artificial sweeteners, preservatives, additives and probably some other stuff I can't recall at the moment? Did I mention that I truly enjoy my food and that it never reminds me of cardboard? In fact, my friends and family are amazed 9 times out of 10. Anyway, I'm already doing a lot of the work it takes to be a Naturtarian, so how easy to just go ahead and call myself one. But even I, with my superior food label interpreting skills, occasionally am hit with the fact that something I thought was completely natural, is not. And since I'm human, what about those times when I forget to pack my lunch and have to buy something? And what about my love for fine dining with friends and hot dogs at the baseball game? How can I be a TRUE Naturtarian if I can't always remember my lunch and refuse to give up eating out? Well, I guess that says it all. Then again, do I really have to be "perfect" to use the label? Just like many vegetarians, I find it difficult to adhere to my gold standard 100% of the time for the rest of my life. But if I'm committed most of the time, that's got to count for something-- a lot, actually. Some things in life aren't worth giving up completely. For instance, the rare occasions when I feel like revisiting my childhood with a Chick-O-Stick or salty roasted peanuts in a Dr Pepper. That reminds me-- I am way overdue for a walk down memory lane.

Here's my point:

Good nutrition is a priority to me because I feel that it gives my brain and therefore, spirit, what I need to reach new levels of awareness and experience continual growth. It's how I plan to arrive at a ripe old age with all of my wits about me, able to pass down the wisdom that I've gained from all of my years on Earth as a fully functioning, highly aware human being. But what's also a priority to me is having fun and feeling that I fit into my culture--enjoying the present. So as I pulled into my driveway, blazing hot, but feeling rather physically and intellectually accomplished for the moment, I had a smile on my face. I felt I had found a place in my mind where I could feel good about imperfection. A place where accepting the fact that I'm not perfect all of the time, lets me know that I'm really living my life instead of just making me feel guilty. This feeling is vital to the attainment of optimal health, which, by the way, is highly individual and not altogether categorizable. Therefore, I accept my imperfections and continue my journey as an evolving Naturtarian. Never say 'never'--OR 'always', for that matter.

Blessings and Be Well,

The Gourmet Healer

Holistic Perspective On Health

2008-05-25T21:12:00.000-07:00

The following is an excerpt from a book I am reading called, The Book of Chakras by Ambika Wauters.

The Influence of the Sacral Chakra

This chakra embodies the totality of our physical health and emotional well being. It can bring us the highest degree of health or be the most dysfunctional of all energy centers in the human energy system. When people abuse their bodies, treating them like machines that need only to be fueled and rested occasionally, they fail to realize that the body is a vessel for the spirit. The Scaral Chakra works from a deep unconscious realm where our attitudes about ourselves create our physical well-being. Our relationship to health, well-being, and joy reflects how much we values ourselves and honor our spirit on the physical plane…..

If you want health it is important to know that the body regenerates with the proper stimulus. The body thrives on medicine compatible with one’s higher consciousness. Energetic medicines such as homeopathy, acupuncture, herbalism, and hands-on healing restore natural vitality. Allopathic medicines give the body heroic doses of chemicals that require large quantities of energy to break down and assimilate. Eating food with additives and diminished life force from radiation and spraying only cause the cells to become stagnant with irritants. All this eventually weakens the body’s responses….

The Sacral Chakra functions best when there are optimal conditions for joy, relaxation, and pleasure. If the body is used as a beast of burden, it will wear out early and develop painful conditions from the strain. If the body is not given enough stimulation in the form of exercise, it becomes lazy and congested. What is good for the body is good for our energy.

This chakra thrives with a combination of healthy discipline and enough pleasure to ease out stress and tension in the body. It looks for natural solutions that honor the physical being and the spirit of a person. If the Sacral Chakra is looked after properly, the physical body is vital and energetic for well into the senior years. It wears down from a lack of pleasure, harsh and punishing treatment, and physical therapies that do not involve an energetic context for healing.

Embracing Sardines

2008-04-01T22:13:00.000-07:00

I was invited to a white elephant gift exchange party this past Christmas, and I totally forgot to go out get a gift. Right before, I was frantically searching throughout my house for something--anything. I found a hot glue gun that I hadn't used in years and a can of wild-caught, Portuguese sardines that I'd just bought the day before. Even though the sardines were high-quality, I knew on a very basic level that they would not be appreciated--perfect! The time came for the gift exchange. The receiver's reaction was just as I'd predicted. He was completely dismayed that he had fallen for the beautiful wrapping that encased such a horrid and non-beneficial gift....or so he thought.
Let's not forget that quality sardines taste REALLY GOOD. The other thing is, they are an excellent source of essential Omega-3 Fatty Acids, which most people don't get enough of. Actually, the U.S. is globally at the bottom of the list for Omega-3 intake via oily fish. To get enough, we need at least 2 servings of fatty fish per week (salmon, tuna, mackerel, trout and, of course, sardines fit into this category as well).
Why you ask?
Well, for one thing, Omega-3s are known to reduce inflammation throughout the body. Inflammatory processes include, but are not limited to, arthritis, lupus, aging, atherosclerosis (the build-up of plaque on artery walls), diabetes, etc.
These wonderful fatty acids also:
Keep the blood from clotting excessively.
Help to lower triglyceride levels in the blood.
Maintain cell wall integrity (healthy, fluid cells = healthy body)
Help the body to remain sensitive to insulin (prevents diabetes)
Are a key factor in eye health (retina) and preventing macular degeneration.
And MORE!

I actually went out and re-bought that variety of sardines, and had them as a part of my lunch today. Here's how I prepared them:

1.Drain oil from can (Give it to your dog or cat over their food as a treat. Pets need healthy oils, too.).
2. With a fork, mix a tablespoon (or two) of homemade (always better) or store-bought basil pesto with the sardines--just mash them up together on a plate. They are soft and without bones, so it's no hassle at all.
3. Spread onto your favorite 100%whole grain cracker. I used Wasa Rye crackers today.

This was TASTY, FAST and SO NOURISHING on so many levels. Aside from Omega-3s, the nutrient profile of sardines is pretty stellar. So, the next time someone says sardines, smile, don't grimace.

Peace and Namaste,
The Gourmet Healer