The Relationship Between Alzheimer’s Disease, Diabetes, and Coconut Oil

21 Tuesday May 2013

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Alzheimer's

Alzheimer’s and Diabetes

There is always a steady stream of research being done on Alzheimer’s disease: an incurable type of dementia that affects memory, behaviour, and usually results in early death. [1] So, why is it recently being nicknamed type 3 diabetes?[2]

“When the body refuses to make insulin, the condition is called type 1 diabetes; when the body mismanages the hormone, it’s known as type 2. Now, scientists report new evidence linking insulin to a disorder of the brain: when the brain prevents the hormone from acting properly, the ensuing chemical imbalance may help trigger Alzheimer’s disease. The correlation is so strong that some researchers are calling Alzheimer’s disease “type 3″ diabetes.” –Time[3]

The human brain is fed by glucose, or sugar. (This is one of the reasons I have such a huge beef with Atkin’s-type diets: you NEED carbs.) A recent study by Northwest University concluded that in the instance of insulin shortage (which the brain needs to properly break down glucose), one of the first things to be affected is memory.[4] Huh.  Are there any alternatives that the brain can use besides glucose, you ask? Well, looks like there might be!

What Does Coconut Oil Have to Do With It?

Ketones are a compound that can be used as an alternate source of energy for the brain in the absence of glucose, and coconut oil is a known source of ketones.[5]  Ketones can theoretically be used to synapse function in the brain, thereby restoring brain function. Once brain tissue dies, it cannot be brought back.[6] But ketones can help to restore brain function before any tissue death occurs. Interesting, right?

Now, there are always a ton of declarations concerning which foods may be killing us, which ones should be eaten voraciously for better health, and which ones are only food-like substances, and therefore should technically be avoided. We all are privy to television and newspaper reports that allege the amazing benefits or the disastrous effects that certain foods have on our bodies.

Should we drop everything and take to heart all that we hear about these foods? Certainly not! That would be exhausting. Usually I’m pretty skeptical when I hear something crazy-sounding, like “coconut oil may hold the key to curing Alzheimer’s!”[7] I ask myself who is making such a claim, who is backing the claim, and what studies have been done to prove that the claim is real and not just a really great idea? (‘Cause most are just really spectacular theories.) :D

What Are the Studies Saying?

Basically, studies are indicating that we’re going to have to take all this coconut oil/ketone talk with a grain of salt. While there haven’t been any studies to definitively prove that consuming coconut oil will provide the brain with ketones needed to help stop or reverse Alzheimer’s,[8] there ARE several individuals who have been sharing personal success stories via the web.

Dr. Mary Newport is one such person, who accidentally stumbled upon the powers of coconut oil when (some might say successfully) attempting to treat her husband for Alzheimer’s.[9] She has written about her experiences with her husband, Steve:

“He is a very different person than he was a year ago and perhaps even two or three years ago. He has serious atrophy of his brain and will never be “normal,” but for now we are very pleased with where he is at and, should coconut oil stop or slow down the progress of his disease, it will be worth every drop that he takes. My sister Lois told a lady she works with about the coconut oil and Steve’s response to it. Her fa­ther began to give this to her mother, who has Al­zheimer’s and she has had a similar response, with more alertness, conversation and sense of humor.  ” [10]

In Conclusion…

Although there is no clear evidence as of yet to absolutely prove the miraculous benefits that coconut oil may hold in regards to curing Alzheimer’s disease, we need to ask ourselves: why should we wait? There are countless natural remedies that work well for tons of different ailments that are not “officially” recognized. These types of remedies, of course, are my favourite. If you know someone who suffers from Alzheimer’s, I can’t imagine there being any harm in treating them with coconut oil, but I’m definitely going to put the disclaimer out there to first check with their physician or naturopath. Good luck!

References:  

Smoothies: small meals, high nutrient absorption

17 Friday May 2013

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Smoothie

Most of us already know that there are countless health benefits to consuming liquid nutrients. Blending is a fabulous ways to flood your body with highly nutritious fruits and vegetables, which are notoriously chalk-full of anti-oxidants, vitamins, water, and fibre. Although the main goal for consuming smoothies is to get as much of Mother Nature’s goodness in you as possible in small-meal form, there are also other great benefits to one’s digestive tract and subsequent overall health.

Blending for Better Nutrient Absorption

Blending is a great way to include a variety of healthful ingredients into one, 12 ounce glass of pure, plant-based nutrients. For example, you would never eat 2 handfuls of fresh spinach, 1 cup of frozen blueberries, 1 cup of filtered water, 1 tablespoon of chia seeds, and 1 teaspoon of flax oil for breakfast, unless you consumed it smoothie-style. You get every single part of the whole food when blending (including the fibre), and as an added benefit, smoothies are filling. They can be used as a complete meal replacement when protein-rich hemp is added, which is great for on the go, or to follow up a workout when your body is begging you to ingest something wholesome, stat.

(Just remember, fabulous foodies: wine does not count as a fruit!)

Nutrients are absorbed in both the small and large intestinal tracts. Enzymes that are both consumed and produced assist greatly in this process. By blending raw fruits and vegetables, you are increasing the number of enzymes that are made available to your body. Enzymes that naturally occur in raw, living nutrients are super important in keeping up the health of your gut.

If you only consume food that is “dead” (food that has been processed, packaged, dried, or literally killed), you decrease your enzyme count, which leads to digestive angst. Which brings me to:

Blending for Increased Digestive Health

Because much of our western diet is comprised of heavy, nutrient-void “foods,” [1]  smoothies are a completely awesome alternative to a ‘fast-food,’ while remaining kind to our digestive tracts. 60-70 million Americans suffer from digestive disorders,[2] and that number is only on the rise. Not unlike heart disease, cancers, diabetes, and high blood pressure, digestive disease can be mostly eradicated by consuming foods high in absorbable, plant-strong nutrients.[3]

Those suffering from irritable bowel syndrome (IBS), diverticulitis, and chronic constipation can greatly reduce their symptoms associated with these disorders, by eating a diet high in readily-digestible foods, such as smoothies.[4]

Often, those living with these types of digestive ailments respond very well to a diet high in fibrous, plant-based nutrients. The abundance of both soluble and insoluble fibre one gets from blending meals is exactly what it prescribed for disorders associated with chronic constipation.

Increased energy is another major benefit to consuming nutrients in liquid form. Your body is given a break from attempting to digest chemical-laden products and heavy, acidic animal products. By delivering the best foods you can to your body, you encourage it to work more efficiently, and therefore divert much more energy that you used to use for digestion, to other endeavors. (Such as beating that 3pm slump, and going for a run!) Energy re-routed from digestion to other areas of the body also allows you to burn fat more efficiently.

The Bottom line? Consuming more fruits and vegetables is on everyone’s to-do list, and it’s made easy when you blend. Give your tired tummy a break, and try blending for not only improved digestive health, but also clear skin, bright eyes, and lustrous locks.

3 Smoothie Recipes

Combine all ingredients, and blend until smooth:

1-      1 cup of frozen blueberries, 2 handfuls of fresh spinach, 1 cup of water, 1 tbsp. of flax oil, and 1 tbsp. of chia seeds.

2-      1 cup of frozen mango, 1 banana, 1 ½ cups of water, 1 tbsp. of tahini (a sesame seed paste), and 1 tbsp. of lime juice.

3-      3/4 cup of frozen strawberries, 1 banana, and 1 of cup unsweetened almond milk. Blend, then top with raw walnuts.

 

References:

 

Food Allergies: New Phenomena or Old News?

10 Friday May 2013

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Photo courtesy of drievy.ca

Photo courtesy of drievy.ca

Almost everyone I talk to about food (and I talk about food CONSTANTLY) pipes up with the fact that they’re allergic or sensitive to something that should be perfectly edible. Whether it’s nuts, dairy, gluten, wheat, egg, shellfish, berries, or corn, my reaction is always the same: this is RIDICULOUS! 50 years ago, nut allergies were rare, and wheat sensitivities virtually unheard of.

I have not escaped this fate. I am definitely lactose intolerant, and I also have a tough time digesting products with wheat (but maybe it’s the yeast?) like bagels and pound cake. I also can’t process heavy meats, like beef. So I’m currently vegan (but ask me tomorrow– it changes constantly), and also abstain from a large variety of wheat products. This is NOT because I love animals, though I do. It’s because I physically cannot process those foods without alot of pain, bloating, and back ache.

Do I feel ripped off? YES!

I’m also full-on allergic to penicillin and sulfa drugs, something that could easily be attributed to the over-medicating of farm animals, and our subsequent, steady but growing resistance to antibiotics.

*Sigh.

So, what’s up with the food allergies? I guess I should begin this rant (for that’s what it will be now) with supplying you with a distinction between a food allergy and a food sensitivity/intolerance. Here’s what the Mayo Clinic has to say:

Food allergy: A food allergy causes a reaction within the immune system that leads to damage to one or several organs of the body. Food allergies are therefore more serious. They can cause a huge range of symptoms (shortness of breath, hives, vomiting, stomach cramping, etc), and even a miniscule amount of the offending food can cause a reaction worthy of an EpiPen. For example, if I even get my kids’ penicillin on my fingers (or lick my finger after getting a tiny amount on it without thinking about what I’m doing), I get a red rash at the point of contact, and can become itchy. If I were to ingest it myself, I break out into full-body hives, and need an antihistimine, stat.

Food sensitivity/intolerance: These guys come on much more slowly (sometimes you don’t even notice your body protesting), and don’t involve a reaction from the immune system. Often, they are attributed to the bloating you get after eating ice cream, or a bag of potato chips. Some causes of food intolerances are:

1- Irritable bowel syndrome (IBS) *I was diagnosed with this in 2001.

2- Absence of an enzyme needed for processing certain foods. For example, if your body does not make lactase, you will be lactose (milk sugar) intolerant.

3- Recurring stress. There is a well-known brain-gut connection, and when you’re chronically stressed, so is your entire digestive system. If this might apply to you, try decreasing your stress levels by getting better quallity sleep, exercise, and eat better food. Try yoga!

4- Food poisoning. Disruption to our intestinal tracts via dangerous microbes, such as E.coli, can create sensitivity within our guts.

5- Sensitivity to processed food additives. This one is HUGE. Many people are very sensitive to artificial colours, stabilizers, and preservatives.

6- Genetically modified foods. (GMOs) People are becoming more and more sensitive to corn and soy products, due in large part to their mass genetic modification. The sad part? There is some component of corn and/or soy in almost ALL processed foods. Beware.

7- Chemicals. Pesticides and herbicides that coat our produce is wreaking havok on our digestive systems, making it difficult for many of us to properly process foods. When our bodies are constantly in a state of panic and repair, we cannot possibly absorb all of the nutrients that we intend to. Just because we eat it, doesn’t mean we use it.

So, what’s our current food system have to do with it? Everything.

Today is all about bigger, better, faster, cheaper. So, we eat the cheapest food we can buy, and also the fastest to prepare. Right? Is this way good? Not so much. The bulk of our western diet is made up of sugar, refined starches, and animal products. A very small amount is attributed to fruits and vegetables. We are inundating our bodies (mostly our digestive systems) with acidic, sugary, refined, processed, chemical-laden, genetically modified food. No wonder we have so many intolerances and allergies nowadays!

50 years ago, people ate a much better diet, that did not contain NEARLY the amount of toxins we eat today. Therefore, food sensitivities were few and far between. And we can get back there– we just need to eat mindfully. Fresh, local, organic, and grass-fed. Foods of the earth. That’s what can turn around this mess.

Rant over. Have a great weekend! Don’t forget to love your gut!

Herbs and Spices: Mother Nature’s Digestive Wellness Aids

03 Friday May 2013

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Spices

Since over 20 million Canadians and 70 million Americans currently suffer from some sort of chronic digestive issue, I thought a good topic for Nude Food Friday would be how to obtain natural relief from these afflictions. As someone who waded through 9 years of irritable bowel syndrome (IBS), I have used many herbs and spices to try and calm my troublesome tummy. Some worked; some not so much. However, all are worth trying if you experience consistent upset stomach, or even if you only get indigestion every now and then. Here are the top 8 spices and herbs that, in my opinion, are stellar at aiding in digestive health. Are you ready to love your gut?

Fennel: Both the vegetable and seed components of this herb support digestive health. “The nutrients in the vegetable help facilitate waste elimination. The essential oil in the fennel seed provides active compounds that soothe the digestive system.” (http://www.livestrong.com/article/511340-fennel-digestion/#ixzz2SCLe1m2Z) I personally like to eat both the stalks and bulb of the vegetable raw or cooked, and I juice with it, too.

Peppermint: This herb is surprisingly easy to grow on your counter and smells GREAT. The minty fragrance not only works well to relieve bloating and dyspepsia, it also is remarkable at eliminating headaches. (Who knew?!) I used to buy roll-on essential oils with peppermint and fennel, and use it on my stomach whenever I felt an eminent flare-up. It worked well, as long as I got to it right away. It acts as a relaxant for the intestinal wall, which definitely helps flare-up symtpoms. You can also purchase peppermint capsules to swallow following a meal, drink peppermint tea, or even munch on the leaves themselves. It all works.

Cayenne pepper: A pinch of this with lemon in warm water first thing in the morning will help stimulate your bowels, by speeding up your metabolism. Trust me– this works. :)

Licorice: Helps to protect the lining of the gut by increasing production of mucin. Think pre-emptively here, folks. Preventative measures are better than trying to deal with a situation after the fact. Don’t go buy the candy, though! I’m talking about the real deal– the herb. Chop it up and soak it in hot water. Drink as tea!

Tumeric: This spice that is frequently part of a curry concoction is well known to ease gas. It’s also anti-inflammatory– it helps keep inflammation (bloating) under control. Yay for cumin!

Ginger: Ginger is amazing at reducing symtoms of GERD (acid reflux) and general indigestion. It works by increasing secretion of digestive juice, and reducing stomach spasms. I buy ginger root, cut it up into small pieces, and soak in hot water. Then, I drink the tea and suck on the little pieces at the end. Soooooo good! Or, you can juice with it everyday for a more preventative solution to chronic stomach upset.

Cinnamon: This favourite of EVERYBODY is helpful for sluggish digestion, and is especially helpful for bloating and flatulence. You can soak cinnamon sticks in warm water to make tea, or just sprinkle some powdered cinnamon on top of oatmeal.

Cardamom: (What’s with all the spices/herbs that start with the letter C?!) This spice is the secret to really amazing chai tea. It is said to be helpful in speeding up the digestive tract and reducing gas.

I hope you all get excited and start ransacking your kitchen cabinets and gardens for these herbs and spices…good luck, and thanks for reading! TGIF!

Happy Pills or Happy Food? Can certain foods help your mood as much as anti-depressants can?

25 Thursday Apr 2013

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 Image courtesy of www.deviantart.com

Sooo….it’s the end of April, and I don’t know about you guys, but this is the time of year when I feel…blaahhh. I’m typically a very motivated, quick-paced, impulsive, upbeat person…but right now? Not so much. Living just outside of Vancouver, BC, I am currently experiencing some mythical sunshine (thank the Weather Gods), but ordinarily, I have been rained on for about 4 months straight by now.

Well, one can only take so much of this dark, wet, deflating weather before we start to feel…well, depressed. So, do we run off to our GP for a prescription for an anti-depressant, or do we take a good hard look at what we’re putting in our bodies and tune it in an attempt to lift ourselves out of our seasonal funk, sans meds? I don’t know about you, but I’m much more inclined to go for option number 2.

For those of you thinking that I’m talking about Ben & Jerry’s and Krispy Kreme doughnuts, I’m not. (I will NEVER endorse those things as a replacement for real food!) I’m thinking about all of the foods that are available to us that contain naturally high levels of the good stuff. That’s right– we’re talking about foods that contain high levels of folate, iodine, selenium, and vitamin D (low levels of these nutrients are known to trigger depression). There are also foods that that naturally possess seretonin-producing effects when eaten.

Here is a list of plant-based foods that are all well-known for being natural mood lifters:

Beets

1- Beets (250 grams has 30% of your daily folate intake)

2- Sea vegetables (super duper high in iodine)

3- Mushrooms (high in selenium and a natural source of vitamin D!)

4- Dark, leafy greens (boosts seretonin production, and high in EVERYTHING wonderful)

Some foods to avoid if you’re feeling depressed are caffeine, processed foods, sugar, and alcohol. All of these foods deplete your body’s mineral sources and contribute to increased feelings of stress, anxiety, and depression. (Which is so weird, because for about 10 minutes while my mouth is full of cookie and wine, I feel AMAZING!) But then, like 5 minutes later, I don’t anymore.

Diet has been shown to be SO entwined with our moods, thoughts, feelings, outlook, self-esteem, etc. So, you can fork over the money for prescription anti-depressants and hope they work for you quickly (most take weeks to begin to take effect), or you can choose to feel better almost immediately and for a fraction of the cost by consuming good food. Good food also has no side-effects, aside from better bowel movements, shiny hair, and clear skin.

Now, I’m not suggesting that you stop taking the anti-depressants that you have been on for years and give this a shot. I’m not a medical professional in any way, shape, or form. Please talk to your doctor first. I’m just suggesting that if you notice you are suffering from the weather blues (commonly called Seasonal Affective Disorder, or SAD), you may want to try hitting the grocery store before your doctor’s office. It can’t hurt!

Wrapping up: next time you feel as if you could benefit from a little pick-me-up, forgo the double espresso and the margarita, and head to the produce aisle instead. You can also get more ideas about your health and wellness from www.facebook.com/loveryourgut.ca. Happy Friday!

Vegan Recipes!

19 Friday Apr 2013

Posted by in Nude Food Fridays

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I’ve been asked to post a few of my fave vegan recipes, so here they are. Some are entirely my own, others have been inspired by someone’s else’s, and doctored to meet my needs. Your tummy will love them all!

Beet Salad

Rainbow Chard and Beet Salad – serves two

This is a pretty and perfect salad for a fall or winter meal. The warmth of the rice and roasted beet create cozy flavours and textures that make you feel snuggly.

4 rainbow chard leaves

2 small beets

1 cup cooked brown rice

1 cup chickpeas

½ cup raw pecans

¼ cup raw sunflower seeds

1 ounce goat cheese (if eating)

Balsamic Vinaigrette Dressing

Set oven at 375 degrees Fahrenheit. Clean beets and wrap individually with foil. Place in oven-safe dish, and roast for 30-40 minutes until they are easily diced. Set aside to cool until just warm. Cook rice. Set aside to cool until just warm. Wash and dry chard, rip into pieces, divide onto two plates. Dice beets, and divide beets, rice, and chickpeas, and place on top of chard. Add pecans, seeds, and goat cheese. Drizzle dressing on top. Serve immediately.

Superfood Salad – serves two

1 bunch spinach

1 avocado

½ cup blueberries

¼ cup pumpkin seeds

¼ cup walnuts

White Dressing to taste

Wash and dry spinach, rip into pieces and plate. Add diced avocado, blueberries, seeds, and nuts. Drizzle White Dressing to taste.

Quinoa Salad

Quinoa Salad

Quinoa Salad – serves six

This salad is perfect to make for dinner, and then bring to work for lunch the next day. It’s super high in plant-based protein.

1 cup quinoa

2 cups water

½ cucumber

12 grape tomatoes

6 basil leaves

1 can drained and rinsed chickpeas

1 tbsp. fresh pressed garlic

½ cup feta cheese (optional)

¼ cup Balsamic Vinaigrette Dressing

Combine quinoa and water and bring to a boil. Turn heat down to low, and simmer for about 15 minutes. Remove from burner and place lid on top, letting it sit for another 5 minutes. Remove lid and cool. Once quinoa reaches room temperature, dice cucumber, and cut grape tomatoes in half. Cut basil leaves into thin strips, and crumble the feta cheese if using. Combine all ingredients into large bowl and mix well. Keeps for a couple of days in the fridge.

Seeds ‘n’ Stuff Salad- serves 4

This salad feels like a big meal—as the same suggests, it has lots of stuff!

1 bunch leaf lettuce

½ cup sprouted mung beans

½ cup garlic spouts

16 red and yellow firm grape tomatoes, cut length-wise

½ cucumber, sliced lengthwise and then in half-moons

1 avocado, pitted, peeled, and diced into chunks.

¼ cup raw sunflower seeds

¼ cup pumpkin seeds

¼ cup raisons

Wash and dry lettuce, then tear into pieces. Place in large bowl. Add beans, sprouts, veggies, seeds, and raisons. Toss well. Top with avocado and serve with dressing of your choice.

Rainbow Citrus Salad- serves 6

This salad is super hearty and fresh, and makes a great spring or summer main-dish salad. The citrus paired with the spinach makes for increased iron absorption.

1 small head of green cabbage

1 bunch of spinach

1 medium-sized beet

1 large carrot

1 orange

1 avocado

¼ cup sliced almonds

Wash and dry cabbage and spinach. Cut or tear into pieces, and place in large bowl. Using a julienne peeler (if you have one, if not just use a knife), peel beet and carrot into long, thin strips. Add to greens. Peel orange and section it. Cut sections into halves, and add to bowl. Core and peel avocado. Cut into small chunks, and add to bowl. Mix veggies well. Top with almonds, and serve with Sesame Citrus Dressing.

Vegan Tacos

Vegan Tacos

Super Easy Vegan Tacos – serves three

This is one of my fave meals. I love messy eats, and this one is up there with the best of them.

6 hard taco shells

1 cup black beans

½ small head of chopped raw cabbage

1 cup Fresh Salsa

2 tbsp. chili powder

2 tbsp. avocado oil

1 avocado, diced

1 lime

¼ cup raw sunflower seeds

Combine black beans, salsa, and chili powder in one bowl. Combine cabbage, avocado oil, lime juice, sunflower seeds, and avocado in another bowl. Fill your shell half way with bean mixture, and the rest of the way with cabbage mixture.

Marie’s Vegan Thai Red Curry – serves four

This Thai dish is to die for. It’s completely vegan, and totally amazing. Thanks, Marie!

2 cans unsweetened coconut milk

2 tbsp. curry paste

1 yellow onion

3 garlic cloves

1 package firm tofu, cut into 1/2-inch cubes

3 yellow potatoes

1 bunch cauliflower florets

1 can bamboo shoots

1 to 2 red bell peppers

Dice onion and potatoes, mince garlic, cut peppers into long, thin strips, break apart cauliflower into pieces, and cut tofu into one-inch cubes. Set aside. Spoon out half of one of the cans of coconut milk, incorporating any thicker part and bring to a gentle boil over medium heat. Cook stirring occasionally, until milk releases its sweet fragrance, about three minutes. Add curry paste and cook for three minutes more, mashing, scraping and stirring often to soften the paste and combine it with the coconut milk. Add onion and garlic, stirring gently to coat with curry paste. Sauté for 5 minutes. Add remaining 1 1/2 cans coconut milk, tofu, potatoes, cauliflower and bamboo shoots. Combine well, and bring to an active boil. Reduce heat to maintain a gentle boil and simmer for 15 minutes, stirring occasionally. Add red peppers and stir gently. Cook for 5 more minutes, until peppers are cooked but not too soft. Serve over rice.

Eggplant Lasagne – serves six

This hearty lasagne is major comfort food, and super flavourful. The chia seeds act as a binding agent in place of egg.

1 package whole wheat lasagne noodles

4 cups diced tomatoes

1 eggplant

1 onion

2 carrots

4 celery stalks

1 cup mushrooms

1 cup Daiya

1 bunch spinach

¼ cup chia seeds

¼ cup ground flaxseed

4 garlic cloves

1 tbsp. oregano

1 tbsp. red chilli pepper flakes

1 tbsp. onion powder

Set oven at 350 degrees Fahrenheit, and wash all produce. Combine onion, carrots, celery, and mushrooms in your food processor. Process on high for about 5 seconds. Combine mixture with diced tomatoes, flaxseed, and all spices in stainless steel pot. Simmer, covered, for 30 minutes. Meanwhile, cook noodles until half done. (Still firm- this is important.) Thinly slice eggplant length-wise about 8 times. Sparingly coat baking dish with avocado oil. Beginning with the noodles, cover the bottom in a single layer. Then, stir chia seeds into sauce, and spoon half the sauce over the noodles. Lay eggplant in single layer over top, and then cover generously with spinach. Repeat with noodles, sauce, eggplant, spinach, noodles, and then end with sauce. Sprinkle with Daiya, and bake for 45 minutes. (Don’t overcook or lasagne won’t set properly.) Let cool for 20 minutes before serving.

Vegan Pizza

Vegan Pizza

Veggie Pizza- serves 4

This pizza is super simple to make, and has a very low-calorie density. It pairs well with a salad on the side!

2 large whole grain tortilla wraps

An assortment of veggies (bell peppers, onion, mushrooms, kale, spinach—whatever you like!)

½ cup Daiya soy cheese

¼ cup tomato sauce

Handful of fresh basil leaves

Preheat oven to 400 degrees. Place tortillas on cookie sheets or pizza pans. Brush with tomato sauce. Top with veggies. Sprinkle with Daiya soy cheese. Rub basil leaves lightly between your fingers and thumb, then place on top of the Daiya. Bake for 6-8 minutes, until wraps become crunchy around the edges, and soy cheese is melted. Cut into halves, then quarters. Place two pieces on each plate, surround with salad, and eat immediately!

Green Spaghetti- Serves 4

This pasta dish is both delish, and heavy on the greens. Substitute whole wheat noodles for brown rice or kamut noodles or if you are sensitive to wheat products.

1 bunch raw spinach

1 bunch asparagus

1 avocado, pitted and skinned

½ cup pine nuts

2 cloves of garlic

1 tbsp. lemon juice

Enough whole wheat spaghetti noodles to serve 4

Steam asparagus lightly until bright green. Remove from pot. Using the asparagus water, bring to a boil and throw pasta in to cook. While the pasta cooks, combine spinach, asparagus, avocado, ¼ cup of nuts, garlic, and lemon juice in food processor. Process until it becomes a slightly chunky, but mostly creamy consistency. If needed, add a little water. Drain pasta, rinse with hot water (especially if using a grain other than wheat), and toss with green sauce. Divide into four, and top with remaining pine nuts. (If desired, you can also top with freshly ground parmesan cheese.) 

Chocolate Chip Cookies

Chocolate Chip Cookies

Vegan Chocolate Chip Cookies- Makes 24-28

These little cookies are crazy good! They are vegan, gluten-free, can be raw if you don’t want to bake them, and can be made completely kosher, too! Play with the ingredients if you can think of more yummy things to throw in (swap out the chocolate chips for raisons, etc).

2 cups raw walnuts

15 dates

¼ cup rolled oats

¼ cup shredded coconut

¼ cup water

¼ cup kosher chocolate chips (dairy-free)

1 tbsp. ground flaxseed

1 tsp. vanilla

1 tsp. sea salt

Combine all ingredients in a food processor and process until desired consistency. Add a little bit of water if you need to. Once mixed well, scoop out dough and make a “patty” with your hands, about 1 square inch in size. Place on cookie sheet and bake at 375 for 8-10 minutes. Remove and enjoy!

Farms2Forks: An Engine 2 Diet and Forks Over Knives Immersion Weekend in L.A.

15 Monday Apr 2013

Posted by in Food and Wellness, Health and Wellness

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Farms2Forks

As some of you may already know (especially if you follow my Facebook page: www.facebook.com/loveyourgut.ca), I am fresh off a weekend in Los Angeles where I attended a conference called Farms2Forks. In fact, as I write this, I’m still here. It was an Engine 2 Diet and Forks Over Knives immersion. I ate delicious vegan food for 2 1/2 days, and was so excited to be fortunate enough to listen to lectures by some of America’s leading plant-based physicians. Not only are these amazing individuals vegan, they treat their patients (whether it be heart disease, diabetes, high blood pressure, high cholesterol, or any other chronic illness) with…what else? A low-fat, plant-based diet. That’s it, folks.

The line-up was as follows:

Rip Esselstyn, author of The Engine 2 Diet and son of Dr. Caldwell Esselstyn, who is internationally recognized for his plant-based clinical research and practice at the world-renowned Cleveland Clinic. (Dr. Esselstyn is partially credited for convincing former United States President Bill Clinton to adopt a vegan diet.) One word to decribe Rip? ENERGY. The man was a former professional vegan triathlete! Rip gave lectures on:

1- “The U.S. Heathcare Crisis” and defined the standard American diet. (Which Canadians also follow.) The acronym for this type of diet is appropriately S.A.D.

2- “Strategies for Eating Out.” (Plant-based)

3- “How to Dramatically Change Your Health in 28 Days.” Can you take a guess? Eat plant-strong!

Myself and Rip!

Myself and Rip!

Jeff Novick, MS, RD, LD, LN. (Yep– that’s alot of education!) Jeff was seriously hilarious. I kinda felt like I was watching stand-up when he was lecturing. Jeff’s participated in the publication of more than just a few books and DVDs, including the ones listed here. He gave talks on the following:

1- “Lighten Up: Weighing in on the Weight Debate.” Why is American so heavy? Ask Jeff. He’ll tell you it’s because we eat WAY too much crappy food.

2- “Calorie Density: How to Eat More and Weigh Less.” Calorie density. How many of you know what that means? (I was hazy on it…) Essentially, calorie density refers to situations like this: if one pound of kale has as many calories as 1/4 cup of sesame seeds, which would fill you up more? The kale, right? Kale has low calorie density; seeds are high. So, when we choose our food, we should try and eat foods with low calorie density, and that way we can eat more, and feel full.

This is the example that Jeff gave: say you go into a restaurant, and ordered a pasta. (High caloric density.) Instead of getting a whole plate of pasta, ask the server to give you half the pasta, but fill up the other half of the plate with veggies. You still get a full plate of food for dinner, but because the veggies have a much lower caloric density, you end up consuming a little over half of the original calories. Get it? Same amount of food, half the calories.

3- “Should I Eat That? How to Choose the Healthiest Foods.” This lecture was all about how to grocery shop and read labels properly. I wasn’t very surprised to learn that food labels are PURPOSELY misleading so that consumers get confused and buy products they shouldn’t. I know– shocking. Here’s an example:

Fat-free, but full of fat!

Fat-free, but full of fat!

4- He also showed all 300 of us how to cook awesome, plant-based meals in under 10 minutes. He was truly a superstar. :)

A cool way of retaining lecture info!

A cool way of retaining lecture info!

Dr. Doug Lisle, Ph.D: this man is FUNNY. A former lecturer in psychology at Stanford University, Dr. Lisle showed us all how get the hell out of “the pleasure trap” and get serious about eating well. He lectured on the following:

1- “The Pleasure Trap.” How to understand why we eat the way we do, and break the cycle. Mucho informative and humorous as hell.

2- “Getting Along Without Going Along.” This lecture was extremely helpful for those of us who feel that they are constantly under fire for not eating what others think we should. One of his strategies that I personally found hilarious, was regarding how to respond to the question that every plant-based eater gets asked CONSTANTLY: ”How do you get your protein??” His purposely humble answer? “I don’t know.” Kinda diffuses the situation immediately, doesn’t it? I’m laughing right now as I write this…and laughing again as I edit it.

An interesting piece of info I learned from Dr. Lisle is that our bodies are constantly recycling proteins. It’s something we all do, and we will never have a protein deficiency unless we’re starving. He says that when people ask where vegans get their protein, we should answer “human flesh.” (lol) He says, “You know how you test for protein deficiency? If the patient is able to walk into my office, he doesn’t have one.” FUNNY.

Dr. Matthew Lederman, MD. This proud, new(ish) papa gave a great lecture on “Western Medicine and Nutrition: A Clinical Experience.” This man is all about us becoming informed participants in our own health and well-being, by understanding and learning to identify and wade through the onslaught of misinformation that is fed to us by our current healthcare system(s). He’s a total advocate for us all taking control of our own health. Don’t you wish you had a doctor like him?

Dr. Lederman

Dr. Lederman

Dr. John McDougall was very anticipated by all of us. A last-minute replacement for Dr. Caldwell Esselstyn, who unfortunately was involved in a bicycle accident that has left him recovering for approximately 3 months (get well soon!), Dr. McDougall was incredibly informative. He has penned many books, his most recent being The Starch Solution. He gave a lecture titled “Prevent and Reverse Heart Disease,” which he has done with thousands of patients, and has had an insanely high success rate. Remember, his patients are put on a low-fat, plant-based diet. That’s it. That’s amazing.

Rip Esselstyn, Dr. John McDougall, Jeff Novick, and the women who love them. :)

Rip Esselstyn, Dr. John McDougall, Jeff Novick, and the women who love them. :)

Last, but certainly not least, was the HILARIOUS Jane Esselstyn, Rip’s sister. Jane is a nurse, a mother, a sex-ed teacher, and an amazing plant-based chef. She gave all of us a cooking demo, was in charge of all of our meals over the weekend, and they were all DELISH! She also got us up and moving, mostly to Katy Perry and Black-Eyes Peas. :D

Here are some of the crazy, awesome, low-fat, 100% vegan dishes I ate this weekend, thanks to Jane (almost everything had kale in it):

Super yummy salad

Super yummy salad

Breakfast

Breakfast

Jane's Jammin' Burrito

Jane’s Jammin’ Burrito

Curried-Apple Soup

Curried-Apple Soup

Chard Burrito

Chard Burrito

Chocolate Cake

Chocolate Cake

One of the things I loved most about these people, was the fact that they are all SO passionate about getting the average Joe to understand that there is a business behind current heathcare practices, and that our well-being is NOT the number one priority of that business. All of these lecturers are angry at the information that American citizens are being given with regards to health and medicine. They all firmly believe and have shown in their practices and experiences that a plant-based diet is the best medicine one can come by: and it’s all up to us. They can’t force anyone to believe their claims, but the proof is in their patients. And there are thousands of them.

Dr. McDougall believes in the power of plant-food so much, that he actually said, in front of 300 people: “How often does this dietary change (done correctly…no cheating…low-fat, no oil, plant-based) reverse chronic disease? 100% of the time.” That’s powerful.

Here are some of the quotes I took that I thought were worth sharing:

1- “Blaming corn for the health implications of consuming heavily-processed corn products is nutritional schizophrenia.” –Jeff Novick

2- “Don’t stuff and don’t starve.” –Jeff Novick

3- “Never, ever, believe ANYTHING you read on the front of a food package. Ever.” –Jeff Novick

4- In regards to health claims: “You hear one-sided information about things. You have to look at the total picture. You don’t buy a car just because it’s red.” –Jeff Novick (He then went on to tell us that his wife DID actually buy a car just because it was red, but that was an extraordinary circumstance…lol)

5- “What you need to qualify for angioplasty in the United States: a heart, and good medical insurance.” –Dr. McDougall

6- “Good medical therapy: eating well. Changing people’s diets.” –Dr. McDougall

7- “The mass majority of your protein comes from recycling your own tissue. Protein needs are very small, and protein deficiencies are virtually unheard of.” –Dr. Lisle

8- “Diseases of deficiency are rare. What’s the only deficiancy disease we see in the United States? Phyto-nutrient deficiency.” –Dr. Lisle

Where I stayed!

Where I stayed!

So, how would I rate my weekend? 10/10! Why do I feel this way? I spent 2-3 days with fun, real, informative people who love food and love life. I learned more in that amount of time, than I would have if I were to read about the same topics for the next two months. I feel like I’m much more confident in knowing exactly what I’m talking about in regards to the countless benefits of a plant-based diet, and I feel much more informed about continuing a super-clean way of eating. I feel inspired, motivated, and empowered. I’m on day 3 of being completely vegan and oil-free, and I don’t intend to look back. All you need to do is take a hard look at the speakers from this conference to see that this way of eating contributes to low body weight, defined muscle, smooth, younger-looking skin, and ENERGY!

It was a good weekend. Now go have a great week! :D

Milk: Does a Body Good, or Just Makes Us Sick?

12 Friday Apr 2013

Posted by in Random Rants

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Holstein cows

Full disclosure: this is a rant, folks. I know this is supposed to be Nude Food Friday, but I was in the mood for this.

Even though my pediatrician told my mother that I was exhibiting classic symptoms of lactose intolerance when I was about 5 years old, I’ve experienced this to-eat-or-not-to-eat dairy issue myself. As someone who grew up gleefully throwing back tons of yogurt and other delicious dairy dishes, I was wary for quite some time about the thought of giving it up. We were are (well, most of us) taught  that dairy was a health food. Milk does a body good, right?

Well…does it?

Let’s face it: the milk industry is GIANT. I’m not even blaming the actual dairy farms, here…I’m talking about the corporations that control those farms. They push their product brilliantly, because we listen. For them, however, it’s all about making money.  And not just a little bit of moolah– I’m talking billions and billions per year. There are more than 7 million Canadians who suffer from lactose intolerance, but dairy is still a miracle food, right? Hmmm…

The following notes were taken by an avid reader of Joel Fuhrman‘s book, Eat To Live. They were documented in a blog post titled Has the Dairy Industry Brainwashed America?

-”Most people consider a diet without dairy unhealthy, and are convinced that dairy is the best source of calcium for our bones.

-In fact, hip fractures and osteoporosis are much more common in populations with high dairy comsumption. American women  consume 32 times the amount of cows milk as women in New Guinea, but suffer 47 times the number of broken hips.

-This does not necessarily suggest drinking milk *causes* osteoporosis, but does call into question the relentless advertising from the dairy industry.

-Studies do prove however, that high levels of fruits and veggies are protective against osteoporosis.

-In China, osteoporosis is virtually non-existent, yet Chinese consume less than half the amount of calcium than Americans. The Chinese’s primary source of calcium is vegetables.

-A diet heavy in animal proteins is highly acidic, and the body releases calcium from the bones to help neutralize the acid. Refined sugar, caffiene, salt, alcohol also are also highly acidic, resulting in calcium loss (I read in another book that drinking one Coke has a devastating effect on your body’s calcium levels).

-Eskimos have the highest hip fracture rate in the world–their primary protien source comes from fish.

-Bottom line is that the calcium your body takes in from veggies is absorbed at a higher rate, and not excreted- meaning your body retains it.

-The only reason cows milk is considered such an important source of calcium is that the American diet is centered on animal foods, refined grains and sugar- all of which are devoid of calcium.

-Green veggies are the best because they have so many nutrients in addition to calcium.”

Dr. Melmet Oz wrote the foreword for Eat to Live, and has been documented as having said ”I do not consider milk a real food.” I wish the Canadian Digestive Health Foundation (whose work I love and is noble in nature), would also recognize this and stop taking donations from Activia, a yogurt that undoubtedly caused digestive distress in a good percentage of those seeking digestive help! It’s all so convoluted…:/

So, as we near the end of my tiny, yet satisfying (for me) rant, listen up: if you think you have sensitivity to dairy, then please don’t consume it! It’s not good for us, it never will be, and all we’re doing is funding a giant corporation that doesn’t care one iota about the health of its consumers.

Am I being dramatic? I don’t think so…when I am diligent about not consuming dairy, I feel noticeably better. Maybe you would feel better, too?

Here’s to random rants and the weekend–now go love your gut! :D

Sunscreen/Sunblock Controversy: Good or Bad?

08 Monday Apr 2013

Posted by in Health and Wellness

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Sunscreen

Spring is in full swing, and this time of year is brutal for sunburns, because the UV index is very high. There’s no doubt that today’s sunscreens are completely different from those of the 30′s, when the very first sunscreen products hit the market. It wasn’t until the 1980′s that Coppertone invented the first UVA/UVB sunscreen, and wearing sunscreen became super popular and highly marketable.

This is probably where things started to go awry.

Malignant melanoma (skin cancer) is the main reason why people slather themselves with the white stuff. Since the 1980′s, rates of skin cancer have risen dramatically. Some blame it on global warming, and the fact that our atmosphere’s air is not nearly as pure as it once was.

Others blame it on sunscreen.

Suncreens have never been proven to prevent melanoma, yet we dutufully slap it on ourselves before we head outside. It’s good for preventing a burn, but so is a hat and some shade. Besides depriving our bodies from the most natural and efficent form of vitamin D, we are not absorbing what else the natural sunlight might have to offer.

The main active ingredients in sunscreen are titanium dioxide and zinc oxide. Actually, to be more specific, there is both sunscreen and sunblock. Let’s distinguish them a bit.

Sunblock sits on the skin and provides a barrier between the harmful rays of the sun and your skin. In the 1950′s, people who wore sunblock (though it was not as widely used as now) got noticed, because they had an obvious white cream sitting pretty atop their noses and shoulders. Today’s suncreens don’t look like that. Why? Because we think it looks silly, and so scientists have figured out a way to have sunscreens blend in better.

Sunscreens get absorbed into the skin and filter UVA rays. Essentially, the zinc component of the sunscreen has been broken down into miniscule components that allow for it to stay virtually invisible on our skin. However, these components are so incredibly tiny, that they breach cell membranes and break the blood-brain barrier. This action has actually been hypothesized to exacerbate cancer growth and other abnormal cell divisions. The worse offenders are the spray/clear sunscreens, with the “best” ones being thick, white creams.

That information aside, most sunscreens also contain parabens, which mimic the hormone estrogen, which in turn can promote breast cancer, says Dr. Mercola:

“Researchers at the Environmental Working Group, a Washington-based nonprofit, released their annual report claiming nearly half of the 500 most popular sunscreen products may actually increase the speed at which malignant cells develop and spread skin cancer because they contain vitamin A and its derivatives, retinol and retinyl palmitate. Furthermore, the FDA has known about the dangers of vitamin A in sunscreens since ordering a study 10 years ago, but has done nothing to alert the public of the dangers.”

(*Taken from http://articles.mercola.com/sites/articles/archive/2011/04/22/new-study-shows-many-sunscreens-are-accelerating-not-preventing-cancer.aspx.)

Sooo…do we use this stuff or not? Here’s my personal opinion (it doesn’t have to be yours): let yourself get some sun. Vitamin D is crazy important, because it is actually a hormone that, among others things, increases immune function significantly. It also plays a key role in the absorption of calcium, and aids in the production of seretonin, which is the “happy hormone.”

After 30 minutes or so in the sun, then apply a good-quality sunscreen to yourself if you think you will burn without it. It’s up to you. I find that the more you familiarize your skin with the sun, the less the need for sunscreen or sunblock in the first place. Burns aren’t cool– so don’t get one of those. But please, please allow your body to reap the rewards the sunshine has to give. :)

Love that Coconut Oil!

05 Friday Apr 2013

Posted by in Nude Food Fridays

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So…around last Sunday (Easter), I noticed that my 4-year-old daughter was getting a rash on her face. This was a little unusual, because she’s not normally the one with sensitive skin. (That would be my youngest son.) Thinking that this rash might be an irritation due to the amazing amount of sun we had recently become exposed to, or perhaps a reaction to hot tub chemicals, I decided to ease her rough, dry, reddish cheeks and chin with a lotion that was organic, un-scented, free of parabens, etc.

The next morning, she woke up and looked like her whole face had been burned. A little horrified, I continued to “sooth” her skin by applying more of this high-quality cream. To make a long story short, this went on for another couple of days before I realized that the cream that I thought was pretty pure was REALLY pissing off her skin, and I quickly switched it up to coconut oil. Within a day, and after two applications, her face was relatively clear.

Huh. I am a total proponent of natural, healthy alternatives to things like processed food and chemicals– why hadn’t I just used the coconut oil in the first place? And with everything that we’ve been hearing about coconut oil lately, what’s really going on with it? Is it as fab as everyone’s been telling us? My daughter’s skin certainly thinks so. So…what exactly is coconut oil, and how can we use it to our benefit?

Coconut oil is literally the fatty oil that is obtained from coconut. It has many uses:

- It’s used in cosmetics.

- It’s a substitute for an animal-based fat, like butter or lard. It can be used in place of these things when baking, cooking, greasing a dish, etc.

- It makes a great moisturizer. It’s goes on greasy, but is fabulous at healing dry, damaged skin. It’s great on eczema.

According to Dr. Oz, coconut oil can help our bodies to build resistance to viruses and bacteria, as well as well as fight off yeast, fungus, and candida. It can also regulate our hormones and blood sugar, and boost thyroid function. It can also lend a hand in the workout department, by escalating our metabolism, energy, and endurance. Pretty sweet, right?

Huffington Post lists these as their top 5 reasons to love coconut oil:

1- It lowers cholesterol

2- It acts as an amazing immunity booster

3- It helps in the weight-loss department

4- It’s fabulous for our skin and hair

5- It makes a great massage oil, which can help in stress reduction

Once thought of as just a saturated fat that is high in calories and not healthy for us to consume, coconut oil is now being hailed as a multi-purposed wonder food. It’s so exciting! So next time you need to sooth a sunburn, moisturize dry heels, or grease a baking dish, don’t forget about coconut oil! Happy Nude Food Friday! :D

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