Baking with Less Sugar

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

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

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

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

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

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

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?

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

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!

Official launch of doTerraBella.com!

Cedar Planked Salmon

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

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

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

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!

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

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

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

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

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

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

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

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

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