Dec 2015: Dairy~Chunky Vegetable Chowder~Lifelong Wellbeing

Have a healthy, pain-free life!
Welcome to the HLW Newsletter which provides accurate facts to enhance your knowledge. Enjoy the Recipe and Wellbeing Tips of the Month and see Upcoming Events. Send your questions about pain, nutrition, exercise, or research.

I exist to help you Have Lifelong Wellbeing!

 

This month I want to talk about Dairy. Yes, milk, yogurt, ice cream, cottage cheese, mozzarella, and cheddar! I believe it’s time to enlighten you with the exquisite details about why dairy is your enemy when it comes to your health.

Let’s get right to it. Did you know that legally there are allowed 135 million pus cells in one glass of milk? That’s right. Cows get mastitis and other infections and pass that right along to you, the consumer. AND it’s legally allowed! There is also 51mg of cholesterol in one glass of milk. Remember animal foods are your only food source of cholesterol as it is produced by the liver and plants don’t have livers. At 300 calories with 16gm of fat that means a glass of milk is nearly 50% fat! AND the fat you eat is the fat you wear. A study in Pediatrics named milk the #1 source of saturated fat for children ages 2 to 18. Even one serving of 2% milk has the same amount of saturated fat as a serving of french fries! And if you think fat free milk is a healthy choice, let me remind you it has the same sugar punch as soda with more than 55% of its calories from lactose (milk sugar). Speaking of lactose, at least one in eight adults in the US are lactose intolerant. This means gas, bloating, diarrhea, or constipation when consuming dairy products. Doesn’t that sound like fun? NOT!

Let’s take a peek at what milk does not do. It does not prevent bone loss or fractures. 77% of the scientific literature actually shows the opposite of what most people think when it comes to milk and strong bones. I recommend reading “Building Bone Vitality” by Amy Lanou. Milk has been shown (countless times) to increase fracture rates. This occurs because your blood pH needs to be at a very specific level (7.35 – 7.45) and when you eat high acid foods (like dairy and meat; especially cheese) your body releases the calcium in your bones to buffer the acid. The calcium, after being used to buffer your blood pH, is then eliminated from your body in your urine. You are literally flushing your bone density down the toilet! Women who drink three glasses of milk per day have a 60% increased risk of hip fracture. This same milk drinking habit actually increases overall mortality risk by 93%! Let’s look at diseases next.

Dairy consumption is linked to so many diseases it is hard to keep track but here goes. The first I will present is cancer. Yes, cancer. Dairy has been linked to prostate, testicular, breast, lung, and ovarian cancers. In a study of over 20,000 male physicians, those consuming more than two servings of dairy a day had a 34% higher risk of prostate cancer compared to those who consumed little or no dairy products. There are numerous studies that corroborate these findings. Ovarian cancer risk was seen to increase by 13% for every glass of milk consumed. Galactose, a component of the milk sugar lactose, has been under study as a possible culprit. A very interesting study of breast cancer and milk found a specific virus, bovine leukemia virus (BLV), may be involved. BLV in breast tissue was strongly associated with breast cancer diagnosis, as the virus appeared in 59% of those with cancer. The researchers found 84% of cows used for dairy were infected with BLV.

Moving on to other issues linked to dairy (and high animal food) consumption: cardiovascular disease (remember, this includes lumbar artery disease and resultant chronic back pain, degenerative disc disease, etc.), diabetes (type 1 and type 2), osteoporosis, obesity, IBS, and autoimmune issues.

Since this newsletter is aimed at providing solid information in a one page format, I will condense some data into the following:
• Dairy products contain lactose, are high in cholesterol, calories, and fat (cheese ~70% fat/mostly saturated).
• Cholesterol and fat are well known to be directly related to cardiovascular disease and type 2 diabetes.
• Fat and calorie dense foods are directly related to obesity.
• Lactose intolerance is directly related to GI issues.
• Dairy products create a high acid load which requires calcium to be removed from bones to buffer the acid, decreasing bone density and increasing fracture risk.
• Dairy products can create GI inflammation leading to intestinal permeability (leaky gut) and molecular mimicry can trigger an immune response leading to autoimmune issues (RA, Lupus, Fibromyalgia, etc.)

I don’t believe in testimonials to provide proof about anything but I will share that I have seen many, many people relieve their lives of pain and misery when eliminating dairy from their plates. The bottom line is that there are no redeeming qualities in dairy that negate all the diseases and misery linked to its consumption. You will get all the calcium you need from plants and NOT lose bone density in the process. The fact that cheese releases opiates in your body as you digest it is why you crave cheese. PLEASE find a better way to feel good!

If you would like to learn how to enjoy your food and nourish your body from the inside out please contact me for more information. You will be fed extremely well, empowered with facts, discover how to be free of pain, and reduce/eliminate the need for medications as you restore your health.

Call 518-496-1265. You deserve a long, healthy, pain-free life!

HLW Recipe of the Month: Chunky Vegetable Chowder

Here is a perfect way to enjoy something creamy and delicious with no dairy required. Takes only 15 minutes to prep and 12 minutes to cook. This is one of my family’s favorites!! The fresh basil is what gives this an amazing flavor. We usually triple the recipe! Enjoy!

 

 


Preparation: 15 minutes

Cooking Time: 12 minutes Servings: 4

See tips below before purchasing ingredients

  • 2 cups red potatoes, cut into chunks
  • 2 ½ cups vegetable broth
  • ½ cup chopped onion
  • ½ cup chopped green bell pepper
  • ½ cup chopped red bell pepper
  • ½ cup chopped yellow or orange bell pepper
  • ¼ cup unbleached white flour (or rice flour for GF)
  • 3 cups plant milk (soy, rice, or almond)
  • 1 tablespoon soy sauce
  • 2 teaspoons chopped fresh basil
  • ¼ teaspoon ground white pepper
  • green onions, thinly sliced for garnish (optional)

Put potatoes and 2 cups broth in a saucepan. Bring to a boil, reduce heat, cover, and cook for 10 minutes. Set aside. Do not drain. Meanwhile, place remaining ½ cup vegetable broth in another saucepan. Add onion and bell peppers. Cook, stirring occasionally, for 6 minutes. Stir in flour. Add remaining ingredients and cook, stirring frequently, until thickened. Add cooked potatoes and broth. Heat through, garnish (optional), and serve.

Tips: We tend to dislike green peppers so we only use red, orange, and yellow. We also love to add other veggies like: frozen sweet white corn, peas, carrots, broccoli, etc. Be sure you increase veggie broth and plant milk accordingly if you add lots more veggies. Add ½ cup plant milk for each ½ cup added veggie. If adding more than ½ cup plant milk increase flour by one tablespoon. This soup is addicting and you will wish you made more!

Serve with a large green salad and some crusty whole grain bread for a perfect winter meal!

HLW: Tip of the Month: Lifelong Wellbeing!

You may or may not have thought about why I chose these words to be part of my business name. This month I would like to “unpack” what these words mean to me and why I chose them. As a physical therapist I see people daily who struggle with pain, physical limitations, and serious health issues. When I did homecare I saw countless folks who needed family members to provide care for their daily needs; physically, financially, and emotionally. Most of my patients absolutely hated being dependent on others to provide transportation to endless medical appointments, and/or do food shopping, housecleaning, laundry, meal preparation, and more. They were concerned it was too much for their children who had their own families and jobs to handle. I watched these struggles and my heart always went out to all involved. This, in my humble opinion, is not lifelong wellbeing.

Lifelong wellbeing is maintaining health and mobility well into your nineties and beyond. Remaining independent and doing your own shopping, cleaning, cooking, and finances. You may think this is unrealistic, but let me tell you what I have seen. I have seen people over 100 years old still driving, shopping, cleaning, and cooking! Yes, I have met these people when they had an illness that required a short hospital stay; like pneumonia, and then were discharged home independently as they were living prior to their brief illness. While the body may become more fragile over time to illness, it does not mean life has to stop as we know it. As these folks showed me, independence and quality of life is possible to be maintained as long as we are above ground!

That said, let me tell you what may be required to do this. I observed and asked many questions of these independent centenarians. The answers lay in multiple issues with the most important being how you nourish your body, move your body, and think. You can learn how to nourish your body and move your body in my classes. The thinking part requires more room than is provided in this newsletter. I may just do a short series on those very topics in the near future as I am writing a book, “Be Ageless, 7 Simple Steps” and these things are part of the simple steps. Let me know if you are interested and stay tuned...

7 Simple Steps to Have Lifelong Wellbeing!

Nov 2015: Fountain of Youth~Pumpkin Puddingw/Coconut Whip~Self-Care

 

Have a healthy, pain-free life!
Welcome to the HLW Newsletter which provides accurate facts to enhance your knowledge. Enjoy the Recipe and Wellbeing Tips of the Month and see Upcoming Events. Send your questions about pain, nutrition, exercise, or research.

I exist to help you Have Lifelong Wellbeing!

This month I want to share with you the Fountain of Youth! Yes, there is such a thing and it is possible to achieve! If you have taken my Nourish Your Body Classes you learned that you can “turn back the clock” by thirty years!!! Take a look at this study done with male subjects at the age of 20 and then again, thirty years later, at the age of 50. You will be amazed at what was observed just by changing their physical activity.

20 year old men were given 3 weeks of bed rest to see how it would affect their aerobic capacity back in 1966. Thirty years later these same men, now 50 years old, were tested again. They were given an exercise program to follow for six months and then tested again. The exercise program was moderate and consisted of one hour of walking, jogging, or stationary bicycling 4-5 days per week. What was seen was quite staggering! Prior to the exercise, over 30 years, their weight had increased by an average of 25%, their body fat % had doubled, and their aerobic capacity had declined by ~11%. It is important to note here that 30 years of aging had done less damage to aerobic capacity than 3 weeks of bed rest did when they were 20 years old; however, the six weeks of exercise reversed the effects of aging and increased their aerobic capacity by 15%!

I don’t know about you, but I want to do all I can to maintain my health and delay going below ground as long as possible with good quality of life. If moderate exercise is shown to reverse the effects of aging I am all in! Let’s talk about the other ways exercise can reverse aging.

Have you ever heard of sarcopenia? That is when muscle mass actually begins to decrease at a rate of about 1% per year while body fat mass increases. This gradual loss is linked directly to lack of exercise. Here is a picture of what your thigh looks like when you keep working or when you stop moving. The picture on the right is more fat than muscle and will increase your risk of falling due to decreased stability, as well as make it more challenging to walk up and down stairs, etc. The picture on the left is what you want, more muscle than fat. This will keep you functional physically well into your nineties and beyond. A study done involving people with chronic kidney disease showed those who performed strength training increased muscle fiber by 32% and strength by 30% in just 12 weeks! Those who did not exercise lost 9 pounds of muscle!

Ok, hopefully I’ve convinced you to keep exercising, no matter your age or to get moving if you haven’t been exercising for a while. It is never too late to increase muscle mass. Your body was designed to respond well to exercise, no matter your age.

The most important thing is to do it wisely. You need aerobic movement, at least 2-3 times per week for at least 30-45 minutes. Walking, jogging, and bicycling are all great ways to do this. If you choose walking you need to be walking with purpose. A leisurely stroll is wonderful for stress but not an aerobic activity. You must work hard enough to have trouble singing (I can’t sing, but I’m not talking about talent here), yet still be able to talk. A long conversation would be uncomfortable, but talking is still possible. That is effective aerobic work that will help reverse (or delay as long as possible) the effects of aging in your body.

It is also important to perform weight bearing exercises 2-3 times per week to maintain muscle mass and prevent (or reverse) sarcopenia. You don’t need a fancy gym membership but it would be wise to seek guidance if you don’t have a clue where to start. Your own bodyweight can be enough when performing things like squats, lunges, or push-ups. There is also something called Core Chain Reaction that would provide you with the knowledge to perform weight bearing exercises in all 3 planes of motion AND resolve pain at the same time. Take a class and learn how it works for your specific issues. You will get two bangs for your buck; good muscle mass into old age AND regain pain-free movement!

Other benefits of exercise are that it:
• Increases metabolic rate (burn more calories at rest!)
• Improves digestion/energy/sleep/cholesterol levels
• Strengthens bones
• Reduces depression
• Lowers blood pressure
• Increases endurance/stamina
• Improves mental alertness
• Increases flexibility
• Improves self-esteem & positive attitude
• Has a major positive effect on your immune system

If you don’t know where to start, call me and I will ensure your success.

It’s what I love doing! 518-496-1265.

HLW Recipe of the Month: Pumpkin Pudding w/Vanilla Bean Coconut Whip

Holiday excerpt from Dr. John McDougall. “This time of year, the Thanksgiving and Christmas Holidays frighten many people who eat a healthy diet. They wonder how to socialize with friends and how to prepare a meal in their home. These two days are supposed to be the largest feasts of the year. Yet in fact, both dinners are the healthiest, most vegetarian-like, most McDougall-like meals people eat all year long. Traditionally, these holiday dinners consist of mashed white potatoes, roasted sweet potatoes, a bread stuffing, butternut and acorn squash, cranberries, and a variety of green vegetables, including Brussels sprouts, carrots, cauliflower, and green beans. For dessert, pumpkin pie ends the feast. That's a cornucopia of starches and vegetables. The turkey served is the leanest of all common meats. The truth is that every other dinner consumed by Westerners all year long is far richer in fat, cholesterol, salt and sugar than is eaten at these two traditional festivals. Therefore, if you are a healthy eater you will find Thanksgiving and Christmas the two most comfortable times of the year to socialize with all of your family and friends.”

Pumpkin Pudding makes about 3 cups

1 lb silken tofu (I used one pack of Nasoya silken tofu)
1/2 tsp salt (I used a pink salt)
2/3 cup maple syrup
1 cup canned pumpkin, unsweetened
3/4 tsp pumpkin pie spice

Add all ingredients to a blender and blend on low -> high until smooth and creamy. The mixture will be watery at this point, but placing it back in the fridge or freezer will firm it up a bit. For quick chilling: pour pudding into tiny serving cups and place in the freezer for 15 minutes - then move to fridge until ready to serve.

Vanilla Bean Coconut Whipped Cream

  • 1 can of full fat coconut milk
  • 2-3 tablespoons confectioners’ sugar
  • pinch of vanilla bean specks (optional)

Place can in the fridge overnight. Open the can without shaking it or turning upside down and carefully spoon out the top layer of opaque white stuff that has gathered at the top of the can. Spoon into a mixing bowl. You will be left with about 1/2 cup of white syrup-y looking translucent liquid. Leave this in the can.

Note: I use this leftover liquid in numerous coconut-y recipes. Plus, it makes a great coconut syrup - almost like a hydrated extract of coconut flavor. Add powdered confectioners’ sugar to the white stuff.

Optional: add cinnamon, vanilla bean - any small amount of flavor you'd like. Use a hand beater (simple mixers work just as well as expensive ones) and whip the coconut milk froth until creamy. Start on low and move to a higher speed, move the beater in an up and down motion to infuse the mixture with as much air as possible.

HLW Tip of the Month: Self-Care!

Do you struggle with taking care of yourself? Do you put yourself last on the list of priorities? Or are you not even on the list!? I know firsthand how hard it can be to ensure your physical and emotional needs are being met regularly. I also know firsthand how being out of balance in this issue can create physical ailments and negative emotions. You may be surprised to learn that I attended a class on Anger Management years ago. I will share with you the most important thing I learned in that class. I learned that I was struggling with anger because my basic human needs were not being met. I was not getting enough sleep, enough exercise, or enough time to do things I enjoyed (reading, playing piano, painting, knitting, learning new things). When I understood this concept I made changes that involved making sure my basic human needs were not ignored for weeks at a time. This is not about putting yourself above others, it is about ensuring your basic human needs are met so you will be able to care well for others.

Basic physiological human needs include: whole foods, water, and sleep. If you are lacking in any of these areas you will be unable to move forward in other areas like strong relationships, achievement of goals, or healthy self-esteem. The consequences of not meeting your basic human needs can be quite severe. Your physical health will suffer, personal relationships may suffer, and you could battle anger, anxiety, and depression. You may develop resentment regarding those you care most about. That is not a good thing!

On the flip side; balancing self-care with your responsibilities will help you achieve improved health, more intimate relationships, and you will feel better about yourself. I know there are many of you right now wondering how on earth you can take care of yourself properly and still get done all that needs to get done. I will share some of the things I did to improve self-care.

I learned that my health is more important than:
• a clean bathroom
• crossing off EVERY item on my to-do list
• involving my children in every extracurricular activity that they ask to join
• saying yes when I really want to say “No.”

Figure out what is keeping you from being able to meet your basic human needs and then take steps to address the issue. Let me know if I can help. I have been there, done that!

Ensure Self-Care to Have Lifelong Wellbeing!

Oct 2015: Obesity~Raw Apple Crumble~Start Over-Again!

Have a healthy, pain-free life! Welcome to the HLW Newsletter which provides accurate facts to enhance your knowledge. Enjoy the Recipe and Wellbeing Tips of the Month and see Upcoming Events. Send your questions about pain, nutrition, exercise, or research. I exist to help you Have LifeLong WellBeing!

 

This edition will focus on Obesity. Struggling with excess weight has become epidemic and age is no longer a factor as younger and younger children are seen to have serious weight issues. Are you aware that children who are overweight rate their quality of life as being similar to children who have cancer?! I say serious weight issues because this is not about judging, or even looks, it’s about health related issues. The list of negative health issues related to obesity is staggering! The most important being increased mortality risk. Yes, increased mortality! This means there is a higher death rate among people who are obese or overweight. There are many studies showing this relationship. Here is one that looked at 102,400 women and followed them for 12 years. If they were overweight at age 18 and at beginning of follow-up there was seen significantly increased risk of total mortality and mortality from cardiovascular disease. Another study of BMI (body mass index) and all-cause mortality in 527,265 adults aged 50-71 with 10 years of follow-up saw being overweight associated with 20-40% increase in mortality and obesity associated with 2- 3-fold increase (200-300%!) compared to those with BMI of 23 to 24.9. There is also an association between waist circumference and mortality. Each 10% increase in WC = 36% increase in mortality in men and 30% increase in women. I believe that premature death should shake us awake, don’t you think? On the flip side 6391 overweight and obese people 35 or older were studied and those who intentionally lost weight had a 24% lower mortality rate AND regardless of weight change, those who at least tried to lose weight had lower mortality compared to those who made no effort! Yay for effort!!

While there are so many complex issues involved in why obesity is epidemic in our world today, I want to shed light on what appears to be the most impactful.
• Wrong information
• Yo-yo dieting
• High tech world
• Accessibility
• Emotional issues
Let’s look at wrong information first. There are so many fad diets that claim success you would wonder why anyone would have any excess weight if even 10% of them were true! The fact of the matter is that pretty much ALL of these diets are not what is needed to achieve good health, even if they do lead to weight loss. You cannot maintain your life on tiny portions, calorie counting, low or NO carbs, etc. If you have taken my Nourish Your Body Series you have learned how your stretch and nutrient receptors need to be happy, so you need to fill your stomach AND nourish your body to be satiated and healthy. Eating the right foods multiple times each day and NOT skipping meals is what brings healthy weight.

Yo-yo dieting sabotages your body as most diets do not provide enough food for your body to function properly so your metabolism drops like a rock! You now need less and less to maintain and you end up gaining weight! The good news is that your metabolism can restore itself to an optimal level with the right nourishment and physical activity. It will take some time but it will happen.

Our high-tech world has provided so much convenience that we no longer need to do anything physical in life. Buttons are everywhere, escalators, elevators, appliances that vacuum for us, shopping delivery services for everything under the sun, and the list goes on. We go from sitting in our car to our desk- back in our car to our couch.

There is little to no physical activity required to live life anymore. Getting exercise is an absolute necessity and those who engage in exercise AND have a normal weight live the longest.

 

Accessibility can be a nightmare for those wanting to lose weight. There are countless restaurants that will deliver just about anything you could want right to your door and no one knows. If you eat a salad in front of friends/family and then hit the drive thru on the way home you know exactly what I mean. This leads us to the most complex of all; emotional issues.

When you relate food to love (mom’s cooking) or comfort (ice cream when upset) or reward (cookies for good grades) eating becomes a way to manage emotions, not just nourishment. When you binge eat until you are ready to throw up you are using food to not deal with emotions.

I am not writing this lightly. There is real heartbreak out there. I have led a support group for 16 years for women who have been abused. I want to help others be set free from pain in any way I can. Wellness Forum Health has a Permanent weight loss program, a plan for the rest of your life. You will learn new strategies through specific activities designed to change your way of thinking about food and ultimately to change your eating behaviors so that you can enjoy eating without guilt or fear. This program will also teach you how to get others to help you, how to stay motivated for the long term and learn some delicious recipes that will keep you excited about eating well. Includes CD’s that teach 24 key concepts and how to apply them easily to your daily life, a detailed 24-module workbook for note taking, journaling, and to keep you on track, and two 2-hour live conference calls per month for one full year for discussion and problem solving.

Call 518-496-1265. You deserve a long, healthy life!

HLW Recipe of the Month: Raw Apple Crumble

It’s apple season! This is a perfect way to enjoy a bountiful harvest of those crisp, delicious apples. No cooking required and you won’t believe the flavor. It’s absolutely decadent! Enjoy!

 

 

Preparation: 15 minutes Servings: 4

Topping:
1 cup walnuts
4 pitted dates

Apple filling:
3 apples, peeled, sliced and large diced
1 tablespoon lemon juice
2 apples, peeled, sliced and large diced
2 tablespoons lemon juice
6 pitted dates
¼ cup raisins (optional)
¼ teaspoon cinnamon
¼ teaspoon nutmeg

Topping: Blend the walnuts and 4 dates in a food processor until the texture is a little smaller than Grape Nuts. Spoon into a small bowl and set aside.

Filling: Toss the 3 peeled, sliced and diced apples with 1 tablespoon of lemon juice and set aside in a bowl. Next, in the food processor, blend the remaining 2 apples, 2 tablespoons of lemon juice, 6 pitted dates, raisins, cinnamon, and nutmeg. Toss this mixture with the sliced apples.

Serve: Place one-fourth of the apple filling into a small dessert dish and sprinkle with date-nut topping.

HLW Tip of the Month: Start Over: Again!

Hosting the monthly Advanced Nutrition class has shown time and time again that there are many who struggle to succeed. This is in spite of knowing what to do. It’s the how that’s difficult for many and for the rest it’s the why. Let’s start with the how. Whenever you are presented with something that is new or different you may experience a knee jerk reaction that says, “How on earth can I do that? It’s too much work. It’s too hard. No one in my family will want to do that! It costs too much. It takes too much time.” And the list goes on and on.

My personality always goes for the figuring out HOW to get it done. My hubby always sees why it CAN’T be done. Opposites do attract! If you are a ‘see the obstacles’ kind of person what will help is understanding why you are doing something, which leads us to the why issue.

If your why is not strong enough or defined specifically it may be difficult to stay on track with your health goals. Fuzzy goals like I want to lose weight won’t be 1/10th as powerful as I want to lose 20 pounds by December 30th so I can look and feel better for my daughter’s wedding. You get the idea. Then break it into smaller chunks. Today I will eat 5 meals that consist of tasty carbs (potatoes, whole grains, legumes), lots of veggies, and some fruit. I will drink at least 64 ounces of water. I will feel satisfied all day. I will not go hungry. The dairy, oils, and high fat foods will destroy my goal so I will not go there. (remember that cheese is ~70% FAT and mostly saturated) Focus on what you will be eating and doing, not what you know will sabotage your success.

I want to share my own challenges with reaching goals. Yes, I am like a bull with horns when I hear the word challenge; yet I have the same fear of failure that lives in most people. I have had to start again in many areas of my life. I didn’t go to college until I was thirty and I was a single mom!! What is important for you to understand is that starting over is a GOOD thing. It means you haven’t quit or given up! You still have hope you will succeed!

So get out a piece of paper and a pencil or pull up your laptop and start writing why you want to change your life for the better. Why do you want to eliminate your need for medications? Why do you want to wake up feeling refreshed? Why do you want to lose weight? Why do you want to eliminate pain?

Why do you want to Have Lifelong Wellbeing?

Sep 2015: Soy~Fettucine Alfredo~Cook Once-Eat All Week!

 

 

 

Have a healthy, pain-free life!
Welcome to the HLW Newsletter which provides accurate facts to enhance your knowledge. Enjoy the Recipe and Wellbeing Tips of the Month and see Upcoming Events. Send your questions about pain, nutrition, exercise, research. I exist to help you Have LifeLong WellBeing!

 

This edition will focus on Soy. Soy is one of the most controversial foods in our society today. Many say to stay away from it because it increases breast cancer risk. Others say it is unhealthy for children, especially young girls as it will affect puberty in a negative way. Let’s see what science reports as valid facts.
Soy is a phytoestrogen. Some health care professionals think that because soybeans contain phytoestrogens, women who have estrogen-positive breast cancers, or are at risk for developing them, should not eat soy foods. It is interesting to note: while women are told to avoid soy, they are not instructed to avoid other phytoestrogen-containing foods. There are hundreds of them and dairy is loaded with estrogen.

There are 3 classes of phytoestrogens:
• Isoflavones: soybeans and garbanzo beans
• Lignans: flax seeds and whole grain cereal
• Coumestans: clover, alfalfa and soybean sprouts.

Poorly constructed rodent studies have shown that isoflavones stimulate estrogen receptive breast cancer in ovariectomized, athymic mice (no ovaries or thymus gland); estrogen-dependent mammary tumors in rats, and reproductive tissues in adult female mice. Problems with this research:
• Most foods have different effects on animals than humans. Baby rats fed human breast milk, for example, die, but virtually no one disputes the superiority of human breast milk for human babies.
• Studies used doses of pure isoflavones at least 5 times the amount found in traditional Asian diets (often 8-16 times the amount).
• Many involved direct injection of unconjugated purified isoflavones, which is significantly different than dietary intake of soy foods.

Breast tissue is regulated by sex hormones, particularly estrogens and progesterones. Epithelial proliferation in breast tissue is used as a marker for the effects of hormone exposure, which is often evaluated using a marker called M1B1, a nuclear protein. M1B1 correlates with higher grades of carcinoma, higher rates of relapse and worse survival rates in patients with breast cancer. Four trials, two w/ breast cancer patients, one w/ healthy subjects, and one w/ women undergoing breast biopsy or surgery for breast cancer. Breast biopsies were taken before and after exposure to soy isoflavones or isolated soy protein. None showed an increase in breast epithelial cell proliferation.

5 studies, three of premenopausal women, one w/ postmenopausal women and one w/ a combination of both, showed no abnormal cell proliferation, and no evidence of increased breast tissue density.

Most Asian populations consistently consume soy foods, yet have significantly lower rates of breast cancer than Americans do. A study published in the Journal of the National Cancer Institute examined soy as an isolated factor in Japanese women and concluded that frequent soy consumption was associated with a reduced risk of breast cancer. American Journal of Clinical Nutrition concluded that soy intake during adolescence and adulthood may reduce pre-menopausal breast cancer risk by an average of 40%. Risk reduction was 59% for those with the highest soy intake, and 56% for adults with the highest soy isoflavone intake. The study involved 73,223 Chinese women. The researchers found that soy consumption was associated with reduced risk. Researchers reported “This large, population-based, prospective cohort study provides strong evidence of a protective effect of soy food intake against pre-menopausal breast cancer. Women who consumed a high amount of soy foods consistently during adolescence and adulthood had a substantially reduced risk of breast cancer.”

The science continues to show benefits, and no evidence of harm, attributed to soy consumption, even when that consumption is in the form of isolated nutrients extracted from soy. Isoflavones are phytoestrogens which appear to act as weak estrogens in rodent models, which has unnecessarily raised concern about the consumption of soy foods by human females. There is little evidence that soy foods have a clinically relevant negative effect on human breast health. There is evidence that a plant-based diet, which can include soy, provides a protective effect.

All women should be concerned with estrogen levels and the best way to lower estrogen levels is through diet and lifestyle. Eat a high fiber diet – fiber helps the body to eliminate excess estrogen. In the absence of enough dietary fiber, estrogen will be re-absorbed through the intestinal walls back into the blood stream, contributing to elevated estrogen levels.
• Consume a low-fat diet
• Exercise lowers estrogen levels
• Reduce body fat to ideal levels, since body fat increases the production of estrogen

“Frequently, women who are overweight, eat a terrible diet, and do not exercise, are concerned about preventing breast cancer or avoiding a recurrence, and are confused about whether or not to consume soy. Removing soy from the diet and not addressing the other issues listed above is like “rearranging the deck chairs on the Titanic.” In order to prevent breast cancer or to protect against a recurrence, ideal weight and body composition must be attained and dietary excellence and exercise are crucial. In that context, soy generally offers a protective rather than detrimental effect.” Dr. Pam Popper

To learn more join us for a Women’s Health Facts & Fun Day October 24. See events for more information.

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!

 

 

 

HLW Recipe of the Month: Fettucine Alfredo

Alfredo sauce is something you would never expect to be vegan, low fat, and still taste rich, creamy and delicious. Well, prepare to surprise your taste buds! Don’t tell anyone it’s healthy. Let them enjoy it

 

 

 

3 cups sauce (about 4 servings)

  • 4 heaping cups cauliflower florets (1 medium head)
  • 1 tablespoon minced garlic
  • ½ cup non-dairy milk
  • ¼ cup nutritional yeast
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ¾ teaspoon sea salt, or to taste
  • ½ teaspoon pepper, or to taste
  • Fettuccine pasta (preferably whole grain)

Cover cauliflower florets with water and boil for 3-7 minutes until tender. Drain well. Sauté minced garlic over low heat (scant amount of water if sticking) for 4-5 minutes until softened and fragrant, but not browned. Blend all ingredients until a super smooth sauce forms. Pour the sauce back into the pot and add cooked, drained pasta. Heat if needed and salt again to taste.

Tips: Feel free to add in your favorite sautéed, roasted, or steamed veggies. Think peas, spinach, broccoli, asparagus, or red bell pepper. You can also use this sauce to pour over veggies or baked potatoes and forget the pasta. You could even use roasted garlic instead of minced and powdered. See below. I must admit, roasted garlic is my new favorite. What a flavor punch!

Roasted Garlic: I can only say WOW!!!

Remove any loose outside layers. Cut the tops off exposing each bulb. Lay face-down on an unbleached parchment paper lined baking sheet. Bake at 375 degrees for 35 minutes, flipping halfway through. Remove from the oven and let cool for about 10-15 minutes. Begin peeling each clove slowly, starting with the outer layers and working your way inward. Or you can just squeeze out the garlic if using right away. Will keep fresh in fridge for a week in a sealed glass jar.
Serve spread on bread, mixed in sauces or topped on your favorite meals.

 

HLW Tip of the Month: Cook Once: Eat All Week

So many people report the same challenge. Due to work, family, and everything else that demands our attention, there is NO TIME to cook and eat well. This strategy may be just what your health goals ordered! I am thrilled that I came across this picture when searching for an appropriate visual. This blog was begun by a young woman I consulted with some time ago; Holly Yzquierdo. If you are interested in reading how her health was restored and her life changed forever go to myplantbasedfamily.com. Holly is open with her experience and even provides contact information for me so it is ok that I share her name with you.

So, the goal is to prepare a few delicious dishes on a weekend day, or a day off, and enjoy them all week. When I did my first cooking class I made 3 meals in a little under an hour. For full disclosure, I did have the veggies precut and premeasured so the class did not have to watch me chop; so it may take you up to 2 hours depending on how fast you are with a knife (or a food processor). If you are interested in checking it out I put it on you tube here. If you would like to attend a cooking class I am open to scheduling one that allows you to bring home meals for your week.

Here’s the cliff notes on how to do this:
• Pick 3-4 favorite recipes
• Ensure you have all ingredients before starting
• Prep all the veggies and pre measure everything
• Plan cooking by having pots out for each recipe and the timing of each for cooking
• Start the one that takes the longest first
• Plan containers or ziplocs ahead if you need to freeze or refrigerate
• Also plan which can be reinvented into something else for lunch the next day: think chili becomes a veggie wrap.

Cook once & eat all week to Have LifeLong WellBeing!

Aug 2015: Back Pain~Creamy Potato Salad~Cheese Addiction

This edition will focus on Back Pain. The #1 reason to visit a doctor is for pain and back pain occurs in 80% of the population at some time. While there can be many reasons for back pain you may be surprised to learn that I have seen poor circulation to be a major contributing factor. Your body has many miles of blood vessels and they all matter. There has been a focus for many years on circulation to your heart and your brain; but what about your spine?

You have heard the term Coronary Artery Disease or CAD but what about Lumbar Artery Disease? I know, not another disease!! The issue is that they are all the same issue. Let’s look a little closer at the anatomy (form) and physiology (function) of your blood vessels.

Your blood vessels are lined with cells called endothelial cells. These cells are very busy little bees working hard at keeping things running smoothly. They are responsible for dilating your blood vessels (the opposite of constricting or narrowing) and keeping your blood flow optimal for providing oxygen and nutrition to all your cells as well as removing toxins and all the yucky stuff you don’t want sticking around. So, if these cells are so important, don’t you think you need to keep them protected from damage?

I hear you saying “Yes, but how do I do that?!” The answer is simple. A whole food, plant-based diet will protect those little buggers from damage. Limiting (or eliminating) saturated fats will help to keep your endothelial cells producing lots of nitric oxide which keeps your blood vessels open and working without any problems. In case you aren’t sure what saturated fats are; from a chemical standpoint, they are simply fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules. What?!! Simply put, saturated fats are typically solid at room temperature and eating foods that contain saturated fats raises the level of cholesterol in your blood. These foods are also high in calories which will negatively impact your ideal weight goals. Saturated fats come mainly from animal sources, including meat, fish, and dairy products.

Anything with a face or that comes from anything with a face has saturated fat and cholesterol and NO fiber. This includes cheese which is typically 70% fat, most of which is saturated! This also includes salmon which is high in fat. Just 3.5 ounces of raw Atlantic salmon has 13 grams of fat ~25% of which is saturated fat and who eats just 3.5 ounces?! If you think salmon is a health food because of the media blitz regarding salmon, or ‘low fat’ cheese is good for you, please do your research. The lack of valid, scientific facts behind most of what the media reports would surprise you. There is a whole population of people who know otherwise and they have reversed their chronic diseases like heart disease, type 2 diabetes, high cholesterol, high blood pressure, obesity, and much more by focusing on a whole foods, plant-based diet. ALA is the ONLY essential omega 3 and rich sources are: edamame, flaxseeds, walnuts, black beans/kidney beans, and winter squash.

I just came home from the PCRM Conference on Cardiovascular Disease in Washington, DC yesterday. The audience was ~90% physicians with specialties in cardiology, endocrinology, etc. These physicians have seen firsthand how food radically affects the biomarkers of disease, both in their own bodies and in their patients. They have a passion to get their patients well and know that food is the #1 way to do that. If you want to know more, sign up for the Nourish Your Body & Change Your Life Series. Your life will be greatly enhanced by the knowledge you gain.

Ok, back to back pain. When your lumbar arteries are not providing the blood supply necessary for health to your spine pain is the result. You can see the 1st through 4th lumbar arteries in this picture. Medical imaging of impeded lumbar circulation directly relates to pain. These arteries can be almost completely blocked by calcifications/plaques, resulting in dysfunction, disc/bone disease, and pain.

The specifics are: paraspinal muscle ischemia (decreased blood supply to muscles around the spine) with resultant pain related to exercise and muscle atrophy, bone ischemia (decreased blood supply to vertebra) with resultant dull, constant pain and disc degeneration, nerve root ischemia (decreased blood supply to nerve roots) with resultant sciatica and radicular pain, and posterior peritoneum ischemia (decreased blood supply to the posterior membrane that lines the abdominal cavity and covers abdominal organs) with resultant lateral back pain and pain related to hip muscle activity.

As if chronic back pain isn’t enough to deal with it’s very important for you to know that there is a very high correlation between chronic back pain and aortic calcification and atherosclerosis. This means if you have impeded blood flow to your spine, you have impeded blood flow to your heart, your brain, and EVERYwhere. My purpose is not to scare you, it is to inform you. As a physical therapist who specializes in manual techniques I have seen many, many patients who respond well to treatment, recover from pain and restore function. I have also seen many, many patients who do not. Those, I believe, were due to decreased lumbar circulation. The biggest challenge with diagnosis is that the lumbar arteries are ‘hidden’ behind the mesenteric arteries and difficult to observe with medical imaging.

The take away here is that eating to nourish your body and protect your endothelial cells just may resolve your back pain. The good news is that it took years to create the problem, but improvement can be seen (and felt) in just weeks for some and months for others. No amount of medications, tests, or procedures will restore circulation – BUT EATING A WHOLE FOODS PLANT-BASED DIET CAN!

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!

HLW Recipe of the Month: Creamy Potato Salad

Potato salad is an American staple food at picnics and barbecues all summer long. This version is in line with what nourishes your body AND tastes delish!! Just wait until you try it! Don’t tell anyone it’s healthy. Let them enjoy it

 

 

 

 

 

 

 

 

16 (1/2 cup) servings

  • 8 cups (about 8 medium red skinned potatoes) largely diced / cut into cubes
  • 1 cup green onions finely chopped
  • 1 cup red bell pepper finely diced
  • 1/2 cup finely chopped red onion
  • 1/4 tsp each sea salt and pepper to taste
  • 1 cup avocado dressing (or to taste) (below)

Boil potatoes about 10 minutes or until just done. Rinse with cold water and drain thoroughly. Transfer potatoes to mixing bowl and combine with chopped vegetables. Add avocado dressing and mix thoroughly. Season with sea salt and black pepper to taste. Chill or serve at room temperature.

Avocado Salad Dressing

1 ripe avocado, pitted (about ¾-1 cup)
4-6 cloves roasted garlic (see below)
Juice of one lemon
1 tsp apple cider vinegar
1 Tbsp Dijon mustard
¼-¾ cup water, as needed Sea salt and fresh cracked black pepper

Blend the first 5 ingredients in a blender until completely incorporated together. Add water 1/4 cup at a time to desired consistency. Season to taste with salt and pepper and serve.

Roasted Garlic: I can only say WOW!!!

Remove any loose outside layers. Cut the tops off exposing each bulb. Lay face-down on an unbleached parchment paper lined baking sheet. Bake at 375 degrees for 35 minutes, flipping halfway through. Remove from the oven and let cool for about 10-15 minutes. Begin peeling each clove slowly, starting with the outer layers and working your way inward. Or you can just squeeze out the garlic if using right away.

Will keep fresh in fridge for a week in a sealed glass jar.
Serve spread on bread, mixed in sauces or topped on your favorite meals.

 

 


HLW Tip of the Month: Conquering Cheese Addiction!

Yes, cheese is addicting for many people! Cheese cravings may overcome your health goals if you don’t take charge. I hear from so many people how much they LOVE cheese. Those who have taken the Nourish Your Body & Change Your Life series have learned the facts about cheese; yet some share that they still eat cheese because they love it so. For those of you who have not taken the classes here are the cliff notes on cheese.
• It is ~70% fat and mostly saturated which is related to atherosclerosis decreasing your circulation (heart attacks, strokes, back pain) and preventing optimal weight goals
• It creates opiates in your body as it digests which is why it can be so addicting
• It is very high in estrogen which is related to increased cancer risk including breast cancer
• It contains casein which is a known cancer promoter
• Can be constipating; has NO fiber
• Some cheeses are sprayed with mold to create a white rind. Mold anyone?
I have personally seen many of my patients and class attendees report pain being eliminated when they eliminated dairy products from their diets. Of course, this includes cheese. When they eat dairy foods, like cheese, they experience the return of pain. This is due to multiple factors. One of which is that animal products are loaded with Arachidonic Acid which stimulates inflammatory processes. Another factor is damage to your digestive lining allowing undigested particles into your bloodstream creating a red alert for your immune system as food particles do not belong in your bloodstream.
The only way to beat addiction is to stop cold turkey. Replace cheese with something you love that nourishes your body. After just 30 days or so you will notice you no longer crave cheese. Think of your endothelial cells and your entire body being protected when you don’t give in and eat that “little piece” of cheese.
Say no to cheese and yes to Have LifeLong WellBeing!

JUL 2015: Menopause~Mango BBQ Beans~Goal Success!

Have a healthy, pain-free life!

Welcome to the HLW Newsletter which provides accurate facts to enhance your knowledge. Enjoy the Recipe and Wellbeing Tips of the Month and see Upcoming Events. Send your questions about pain, nutrition, exercise, research.
I exist to help you Have LifeLong WellBeing!

This edition will focus on Menopause. I know guys, this may not interest you but you probably have women in your life greatly affected by this issue and this information may help you to help them.

Believe it or not, menopause does not create miserable symptoms like hot flashes and brain fog when you practice Dietary ExcellenceTM and optimal habits. Menopause is created by excess estrogen, not a deficiency in estrogen. I know, I know, this is the exact opposite of what is being reported out there in our sadly misinformed world! Here are the biological facts about menopause.

This is a stage all women go through and it signals the end of childbearing. It is technically defined as the final menstrual period. Perimenopause is a term used to define the transition period when menstrual periods become more irregular and scant as the production of some hormones are reduced. Menopause is a natural byproduct of aging, not a medical event, and in many cultures it is considered a liberating experience as contraception is not practiced everywhere and some cultures have unkind views of menstruating women. The fact is that there are many cultures that have few or no symptoms during menopause. This is due to low estrogen levels throughout their reproductive years and this continues during perimenopause and after menopause. Lifelong habits determine your menopause experience; yet it is never too late to make changes that can positively impact your current state.

Hormonal Changes of Menopause: The principle hormones are 3 types of estrogen, one type of progesterone, and several androgens (male hormones). Since fat cells produce hormones that convert to estrogen in the bloodstream, estrogen levels can remain high in menopausal women who are overweight; unopposed by progesterone. Weight loss will decrease hot flashes and night sweats. The ovary and adrenal glands synthesize male hormones which stimulate libido and help maintain vaginal tissues. Consistent testosterone levels result in many women enjoying sex more instead of less after menopause. Progesterone prepares the uterus for implantation of fertilized egg but production of progesterone drops at menopause. It is important to know that menopause is not an estrogen deficiency disease. In healthy women, estrogen levels fall just enough to stop reproductive capability but should remain high enough for optimal function. Abnormally high estrogen levels both before and after menopause actually create unpleasant symptoms and increase cancer risk. After menopause these high estrogen levels are “unopposed” by progesterone, which continues to cause unpleasant symptoms.

Symptoms of Menopause: hot flashes (over 75% of women), thinning of the vaginal tissues leading to pain with intercourse, nervousness, anxiety, depression, fatigue, irritability, insomnia, night sweats, forgetfulness, weight gain and decrease in scalp and pubic hair. Western women are more likely to have unpleasant menopausal symptoms than Asian women. A population-based study of 1000 Chinese, Malay, and Indian women aged 45 to 60 years showed that only 7% of the women had noticeable symptoms of menopause. The Japanese diet is plant-based and includes soy foods. Most Japanese women have no symptoms during and after menopause.

Medicalizing Menopause: In 1943 Willard Allen at the University of Washington isolated estrogenic product from horse urine. The patent for “Premarin” was sold to Ayerst Laboratories and provided a rich endowment to the university. In the 1950’s doctors began defining menopause as an “estrogen deficiency” disease. Premarin was prescribed short-term for night sweats, hot flashes, and vaginal dryness. Feminine Forever, written by a NY gynecologist (Robert Wilson) sold 100,000 copies. This author claimed to have prescribed Premarin for thousands of women and he stated femininity was tied to estrogen. Women’s magazines printed articles promoting estrogen replacement therapy and by 1975 six million women were taking Premarin!

Better option: The bottom line is that menopause is a natural phase that offers both health protection and improved quality of life for women. It is not a disease that requires treatment and uncomfortable symptoms are a byproduct of unhealthy diets and lifestyles. Adopting a program of Dietary Excellence™ and optimal habits (including a commitment to lose weight and body fat) will reduce or resolve most symptoms without negative side effects. The human body was designed to produce all of the hormones needed for function for an entire lifespan.

A low-fat diet with more fruit, vegetables, and whole grains reduced hot flashes and night sweats. Women who adopted this diet were three times more likely to lose weight than controls. A study of Greek and Mayan women shows a sharp contrast in hot flash symptoms. Greek women who were subsistence farmers experienced menopause at 47 and 75% had hot flashes but not significant enough to warrant treatment. The Greek diet is high in vegetables and legumes, but also contains meat, fish, cheese, and milk. Mayan women, on the other hand, experienced menopause at 42 and no hot flashes were reported. They have no word for them, they are not mentioned in books on Mayan botanical medicine, and women, midwives and medical personnel reported that hot flashes do not occur. The Mayan Diet is corn, corn tortillas, beans, tomatoes, squash, sweet potatoes, radishes, and other vegetables with very little meat and no dairy products.

There are reams of information about Hormone Replacement Therapy (HRT), including Bio-identical (BHRT) and the negative health effects shown in studies. These issues are lengthy and involved and we will devote time and attention to them in a Women’s Health Facts & Fun Day Saturday, August 15. You will have the opportunity to learn valid, factual information regarding women’s issues; from puberty to menopause (including topics like osteoporosis, PMS, and more). See Events Page for more information.

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!

 

 

 

 

HLW Recipe of the Month: Mango BBQ Beans

Plain old BBQ beans are nice and everything, but mango gives them another dimension—a tart, tropical sweetness that makes them a bit more special. Barbeque flavors really benefit from a nice, long cooking time. Let these simmer on the stove for at least 45 minutes so that the beans absorb more of the flavor and the mango cooks down and melds with the tomato sauce. Serve with greens and rice. If you want to try some great BBQ foods, attend the Advanced Nutrition Class in July!

Serves 6
Active time: 15 minutes. Total time: 1 hour

 

 

 

3 tablespoons vegetable broth
1 onion, chopped finely
3 cloves garlic, minced
1 mango, seeded and chopped small
1 cup tomato sauce
1 cup vegetable broth
½ teaspoon red pepper flakes, or ¼ teaspoon if you want it less spicy
¼ teaspoon allspice
1 teaspoon ground coriander
½ teaspoon salt (optional)
1 (25-ounce) can red beans, (or kidney) drained and rinsed
1 teaspoon liquid smoke
2 to 3 tablespoons agave nectar

Preheat a 4-quart pot over medium heat. Sauté the onion and garlic in the broth with a pinch of salt for about 5 minutes, until translucent.

Add the mango, tomato sauce, broth, red pepper flakes, coriander, salt, and kidney beans. Turn up the heat and bring to a rolling boil. Lower the heat to a simmer and cover the pot, leaving a little room for steam to escape, and let cook for about 45 minutes, stirring often. The sauce should thicken and the mangoes should cook down a great deal.

Turn off the heat, mix in the agave and liquid smoke, and let the beans sit for about 5 minutes. Taste for sweetness and add more agave if needed. Adjust the salt and seasonings, and serve.

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HLW Tip of the Month: Success with Written and Spoken Goals!

Yes, written goals actually increase your success! Hosting the monthly advanced nutrition classes has taught me that some of you struggle to stay on track and I am dedicated to resolving this struggle because your success is very important to me.
Many of you have commented that I am not human because I show so much discipline in my daily life. The fact is that I actually write down my goals. I also say them out loud (when no one is around!) which helps me to stay focused. I refuse to allow myself to sabotage my goals by speaking the opposite of what I desire. Let me explain. If you say “I will never lose weight” or “I always have pain” then you are right. Your brain hears everything you say and works diligently to bring those words to reality. Have you ever noticed when you are looking for a new car, you see the make and model you want everywhere? Your mind focuses on your spoken desires; whether they are good or bad. It doesn’t know the difference. There is actually science that proves this.

I want to provide you a step by step process that will enable you to achieve your dream of lifelong health and wellbeing. It will happen if you speak it! Your brain will work with you instead of against you.
Write down your goals. Be specific: “I want to weigh 130 pounds by September 30th.” OR “I will eliminate oils and dairy from my diet by July 1st.” OR “I will eliminate the need for medications by December 30th.” Set goals in multiple areas of life: health, work, education, relationships, and spiritual. They all matter! Don’t allow your mind to tell you it’s not possible. That is a lie from the pit of hell.

Record your goals on your cell phone. Read them out loud with conviction. You are the only one who will hear them, don’t be shy. Play your goals when you are alone (in your car, in the bathroom at work, etc.) and repeat along with them. Speaking your goals as you hear them increases success as your inner ear is active listening (more science).

You will be amazed how your brain directs your actions when you actually see and hear your goals on a daily basis. Your cravings will decrease. Your motivation will increase. There is nothing like the power of written (and spoken) goals! If you need help determining appropriate goals, email me and I will be more than happy to help.

Set goals to Have LifeLong WellBeing!

Jun 2015: Fats & Oils~Mayo & Aioli~Sun & Hormone D!

This edition will focus on fats & oils. If you have taken any of my nutrition classes, you have heard me say “The fat you eat is the fat you wear.” This phrase was coined by Dr. John McDougall and it is scientifically accurate (no big surprise!).

What about good fats vs bad fats?
If you have taken my classes you are already educated on the fact that there are no “good” fats, but if you haven’t you are now confused. I know, I know, you have heard for years that “we need SOME fat” and that has encouraged you to pour olive oil all over everything and include nuts, avocadoes, and coconut oil to your daily fare. So, what are the facts concerning fats?

Here goes…

Olive oil or any oil:
• Is concentrated fat and calories
• One tablespoon is120 cal and 14 gm of fat
• 3 tbls of ANY oil per day = 3600 extra calories every 10 days leading to a weight gain of 3 pounds each month or 36 pounds each year!
• Coconut, safflower, flax seed oil… ALL unhealthy
• Oil is NOT health food and needs to be eliminated from your diet

When you pour extra virgin first cold pressed olive oil on your salad you have turned your healthy live-giving food into an unhealthy, artery clogging, fat storing meal. If you are struggling to lose weight you may see your struggle end just my eliminating oils from your diet. Of course, it also depends on other factors like how much overall fat is in your diet, your medications, and your activity level; but oil is a definite opponent to healthy weight and healthy circulation.

Let me show you what happens to your blood when you ingest oils and high fat foods. The test tube on the right shows how fat coagulates in the blood. Just think how this affects your health! Dr. David Blankenhorn compared effects of different types of fats on the growth of atherosclerotic lesions inside the coronary arteries of people by studying the results of angiograms taken one year apart. The study showed that all 3 types of fat-saturated animal fat, monounsaturated (olive oil), and polyunsaturated (EFA)-were seen with a significant increase in new atherosclerotic lesions. Most importantly, the growth of these lesions did not stop when polyunsaturated fats and monounsaturated fats were substituted for saturated fats.

Only by decreasing all fat intake--including poly- and monounsaturated fats--did the lesions stop growing.

Fatty foods are also linked to cancer and early death. Estrogen levels increase with a high fat diet. High estrogen levels create PMS and make menopause MISERABLE. They also increase your risk of breast, uterine, ovarian, and prostate cancer.
For optimal health, the percentage of fat in your food needs to be no more than 15% and less than 10% if you are serious about achieving ideal weight. This means if a food has 100 calories per serving the calories from fat needs to be 15 or lower. Look at the Nutrition Facts Label and use your math. Look at the ingredients label and eliminate added oils, no matter what kind they are.

Now, you ask, how to cook without oil?! Sauté your onions and peppers and add a small amount of water when they start to stick. Only add a small amount so you don’t steam or boil them and you can continue to sauté until they are done the way you like. You will be amazed at how good they taste! Add foods with low water content, like broccoli or mushrooms, after you have some liquid in the pan from the onions and peppers.

Here are some more tips for how to stop adding fat to your foods and prepare foods without added oils:
• use water or vegetable broth for stir-fries
• leave oil out for all recipes, you won’t miss it!
• substitute applesauce, banana, soy yogurt, or tofu for baked goods and desserts
• Use fat-free substitutes for vegetable oils (I have a class on healthy substitutes) If absolutely necessary, spray lightly.
• Nuts and nut butters should be used as a condiment at most and eliminated if you want to lose weight.
• Be aware of your serving size; it’s easy to overdo it.
• No more than 1 tablespoon chopped nuts per day (5 gm of fat & 50 calories. You don’t need them daily!

The fat you eat is stored quickly and efficiently in the same chemical composition as it was in your food.

The fat you eat is the fat you wear!

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!

 

 

 

HLW Recipe of the Month: Tofu Mayo & Red Pepper Aioli

With summer fast approaching the craving for all-American favorites like macaroni/potato salad comes upon us. Summer also brings the need for lots of tasty sandwiches and you don’t want all that mayo fat! Remember, the fat you eat is the fat you wear. These delicious options will satisfy your cravings AND keep you on track this summer. If you want to try some great BBQ foods, attend the Advanced Nutrition Class in June!

Tofu Mayo
Servings: makes ~1 ½ cups Prep Time: 5-10 minutes
Chilling Time: 1 hour or longer

1 package firm or extra-firm silken tofu ¾ tsp salt ½ tsp sugar 1 tsp Dijon mustard 1 ½ tbl lemon juice 1 ½ tbl seasoned rice vinegar

Combine all ingredients in blender & blend until smooth.

Red Pepper Aioli

Servings: makes 2 cups Prep Time: 5-10 minutes
Chilling Time: 1 hour or longer

Use this as a dip for raw veggies, or as a spread for crackers or sandwiches. Use it for potato or macaroni salad and be amazed at the flavor!

  • 12 ounce package soft silken tofu
  • 2 tablespoons lemon juice
  • 1 tablespoon cider vinegar
  • ½ cup roasted red peppers (NOT packed in oil) dash sea salt

Place the tofu in a food processor or blender and process until fairly smooth. Add remaining ingredients and process until very smooth. Refrigerate at least 1 hour for flavors to blend.

*Don’t tell anyone there is no mayo in your salads. They will ask for your recipe because of the taste, then you can tell them!

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HLW Tip of the Month: You Need the Sun for Hormone D!

Yes, I said hormone, not vitamin. That’s what it is. Your body makes it from being in the sunlight. It is not meant to be eaten or supplemented. Why is everyone so afraid of the sun? You need the sun!

 

Your body makes vitamin D in response to sunlight. Sunlight activates a precursor, a form of cholesterol, in skin and converts it to vitamin D3. Vitamin D is stored in your liver, skin, brain, bones, and other tissues to be used as needed. The stored form of vitamin D must be converted to the active form when needed. The process starts in your liver > converted to 25-hydroxy vitamin D, continues in your kidney > converted to 1,25 dihydroxy Vitamin D (calcitriol).

The consumption of too much animal protein can cause a significant drop in 1,25 D levels by creating an acidic environment that blocks the action of the kidney enzyme that assists in converting it. High blood calcium levels can cause both a reduction in the activity of the kidney enzyme needed to convert vitamin D to its active form, and the activity of 1,25D.

Fortified foods with synthetic vitamins are found to have extremely inconsistent levels. One dairy’s vitamin-D-fortified milk showed concentrations of cholecalciferol ranging from undetectable to as high as 232,565 IU per quart. Should have been 400 IU per quart!

Symptoms of excess D: anorexia, weight loss, constipation, weakness, fatigue, bone pain, indigestion, malaise, decreased memory, failure to thrive, calcium imbalances, high blood pressure, reduced kidney function.

Institute of Medicine Report on Vitamin D: Almost 1000 studies were reviewed to determine how much calcium and vitamin D are needed and how much is too much. Concluded that most people get adequate calcium from foods and most people have adequate blood levels of vitamin D from sunlight exposure.

Sun Exposure is the Best Option: A sunscreen with SPF of 8 reduces the ability of the skin to make Vitamin D by 92.5%. Sunscreen with SPF 15 reduces it by 99%. There is a difference between Vitamin D synthesized from the sun and Vitamin D taken orally, since there are additional photoproducts made in response to sun exposure that are not in the supplemental form of Vitamin D. Just 10-15 minutes in the sun is the equivalent of taking between 15,000 and 20,000 IU’s of Vitamin D, but without the potential for toxicity. Use common sense, don’t burn!

Get some sunshine to Have LifeLong WellBeing!

May 2015: Be InforMED~Green Drink~All #’s for Success!

This edition will focus on Being InforMED. Your wellbeing decisions are directly affected by the information you have about your body, medical tests/procedures, disease conditions, medications, etc. How many times have you been to a doctor and felt like a deer in headlights when he or she told you to have a specific test or procedure based on your complaints or symptoms. Or worse yet, you felt fine and it was just a checkup and you were told something needs to be ‘checked’. How would you like to be informed regarding what works and what doesn’t work to bring any health benefits whatsoever? As many of you know I have been extensively trained by the Wellness Forum Institute for Health Studies. It is the only institute in the country that excels in teaching evidence based science regarding the reversal of chronic degenerative disease conditions with no industry support or bias. Wellness Forum Health has successfully taught people how to restore health for over 17 years. They are the largest organization in the world that does what they do and they are really good at it! I will share what Dr. Pam Popper articulated so well in a previous newsletter.

InforMED Decision Making: What is It?

Adults make informed decisions regularly; they decide which apartment to rent or house to purchase; which car to buy, what type of refrigerator they want, and the schools to which they will send their children. The process usually involves gathering information in numerous ways, including researching and asking others, until feeling comfortable enough to make a decision. Decisions are frequently made concerning products and services about which consumers are not experts. I know nothing about auto mechanics or engineering, for example, but I purchase cars; and I know nothing about construction and electrical engineering, but I purchase homes. Additionally, almost all consumers would be very upset if they were told that since they know nothing about cars, they will be assigned to drive one deemed appropriate by a person or a group of persons who are experts; or assigned to live in a particular house chosen by experts in construction and homebuilding. We want and expect the right to make our own choices.
This is not the case with healthcare. While there are exceptions, healthcare professionals take the stance that they know best; that consumers are not smart enough or educated enough to evaluate information and make decisions about tests and treatments; and that "good" patients are those who follow directions. Furthermore, consumers have been brainwashed to think that this is the way things should be.
The patient who treats doctors and healthcare professionals as consultants and employees, and makes his/her own decisions, is the exception not the rule. And many doctors don't like dealing with these patients. Dr. Kelly Turner wrote about this issue in her book Radical Remission, which reports the strategies used by terminal cancer patients to survive. One of the nine strategies used by all of these patients is "taking control of their health". And, she says, their doctors describe these types of patients as being "annoying."
Our main objective at Wellness Forum Health is to change the definition of informed consent. For most people, informed consent means that a health professional informs a patient that it's time for a test, drug or procedure, and the patient consents to it. Instead, we are proposing that the patient receive objective information about their health status and conditions; clear explanations of the risks and benefits of tests, drugs, and procedures; and then inform the doctor of his choices. This is the way that everything else in life works, and there is no reason it cannot work with healthcare.
One impediment to achieving this shift in thinking is that people have difficulty understanding what this really means. Below are some excerpts from emails I've received:
"I know you don't believe in mammograms, but my sister has breast cancer and I'm wondering if I should have one."
"I feel strongly about eating a plant-based diet..."
"I know you don't like the Paleo diet..."
"What do you think about vaccines?"
I don't "believe" in anything concerning health and medicine; feeling strongly is not a reason for making a decision about diet and health; and what I like, don't like, or think is irrelevant. The most important consideration is what the preponderance of the evidence shows to be true when making decisions about diet, health and medicine. Taking control of your health is not doing what I say instead of what someone else says; it is doing what you think is right after looking at objective information about the issue. And that's our main business; helping consumers to interact with providers for evidence-based, collaborative discussions about health in order to make informed decisions about care. It's a new model for healthcare, we are determined to make it the norm, and we have lots of programs and services to help both consumers and providers to shift to this new modality.
We are excited to announce that Wellness Forum Health now has a network of health professionals who are trained to offer services in alignment with this model. If you are a consumer and have decided it's time for you to become informed; or you're a provider and you want to learn how to have informed discussions with your clients/patients, send me an email at www.pampopper@msn.com . We can talk about how you can benefit from association with us.

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!

 

 

 

HLW Recipe of the Month: Eileen's Green Drink

This drink will feed your cells from within. Be careful, it’s addicting! Starting your day this way instead of coffee will ensure you are nourished and full of energy. If you don’t want to give up your coffee, add this to your morning and your body will be glad you did.

 

  • 1 banana (the riper the better)
  • 1/2 apple
  • ½ slice fresh pineapple
  • handful frozen strawberries
  • 2-3 Kale leaves, ‘zip’ leaves from stem
  • 1-2 sprigs fresh parsley
  • *1 scoop Vanilla Complete Powder
  • *1 tablespoon Brewer’s Yeast
  • *1 teaspoon food grade green tea
  • *1 tablespoon flax seeds

Add water up to 6 cup mark (ingredients are usually above this mark but the water is not) I make this amount because I share it at work. You can reduce it for personal consumption. Grind flax seed in coffee bean grinder first if you don’t have a Vita-mix. Put all ingredients in blender and add water. Liquefy. A steel thermos keeps it cold for work. Shake before drinking and share with friends!
Tips: you can use any fruits you like but the banana really makes a difference. If your bananas get overripe just peel and freeze them in a Ziploc. The frozen strawberries ensure it’s good and cold. You can also freeze grapes for cold and sweetness. If you use blueberries it will be purple/brown, not green!

*Note of wisdom: Don’t get caught up in having ALL the ingredients before you make this. The extras below (not including the pineapple) are to create a powerful immune and energy boost. They are not absolutely necessary. Also remember a habit takes 30 days to form. Once you make this a habit you will never go without it!

Pineapple: Save $ and buy whole. Easy to prepare (takes about 3 minutes): slice off bottom and top, stand on end and slice down the sides moving around to get all the peel. Then lay on side and cut into slices. The Vita-mix doesn’t need you to remove the center core. If using a regular blender you can stand the pineapple on end and cut from top down into 4 quarters. Then cut the center core off each 1/4 and then cut into slices. A sealed container will keep your pineapple fresh for a week or more.

*Food grade green tea: specially grown in China for Wellness Forum Health; the caffeine will not occur in your body if eaten (only occurs in hot tea) You will find no other tea like this anywhere in the world. A tremendous source of anti-oxidants. I see a difference in my energy when this is added to my morning!        614 841-7700 to order.

*Flax seeds: I buy at Honest Weight but they are also at Hannaford and Wellness Forum Health. Need to be ground in a coffee grinder before using if not using a Vita-Mix.

*Brewer’s yeast: important to get best quality for concentrated food source of B vitamins. B vitamins are depleted by stress. Who doesn’t have stress?! Available at Wellness Forum Health for only ~$5/pound and it has a great flavor! $13/pound at my local Co-op and not nearly as good. 614 841-7700

*JuicePlus+ Vanilla Complete Powder: the highest quality plant protein powder on the market. I would not use any other. Available at www.Eileen.juiceplus.com

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HLW Tip of the Month: All #'s Needed for Success!

Have you made changes in your diet and not seen any positive results in your health? Have you taken steps to improve your health and failed? Have you wondered why? Read on…
Why do most diet changes fail to improve health? Unfortunately, many people make changes based on general knowledge that is considered valid but is completely false. People change to “healthy fats” like cold pressed extra virgin olive oil (EVOO). They switch to fat free or low fat milk. They eliminate red meats and remove the skin from their chicken. They cut carb consumption to almost nothing. They control their portions and limit their calories as long as they can stand the pangs of hunger. All of these things are completely useless at improving health outcomes! If you have taken my Nourish Your Body classes you have learned why all of the above is wrong. If you haven’t, here are the cliff notes. There are no healthy fats. Olive oil decreases circulation just like saturated fat. Yes, really, and the fat you eat is the fat you wear! All dairy products increase risk of cancer, diabetes, digestive disorders, etc. That includes cheese which is ~70% fat and most of that is saturated fat. Yogurt will not restore your beneficial flora either! All animal meats (anything with a face or a mother) contain cholesterol. Plants do not contain cholesterol. Chicken, turkey, and beef have very nearly the same fat and all, including fish, have cholesterol. Salmon outshines them all being almost half fat! Your body and brain need carbs and you will destroy your health living on animal foods and fats. Starving yourself lowers your metabolism and as soon as you ‘give up’ you gain the weight right back again and then some. If you are interested in learning these facts in more detail and how to apply them to your life in simple, practical ways, (enjoying all the food you can eat) sign up for a class. Enjoy a delicious meal and regain control of your health! It takes all the numbers to open the lock.

Use the combination to Have LifeLong WellBeing!

 

Apr 2015: Reductionism~Scalloped Potatoes~You don’t need vitamins

This edition will focus on Reductionism (and exciting news!). You say, “Whaaat!? What on earth is reductionism?” I’m so glad you asked! Reductionism, in the simplest of terms, is the misguided practice of focusing on leaves and forgetting all about the forest.

Remember when food was called potatoes and pasta? Now we say carbs. Remember when food was called steak or beans? Now we say proteins. Remember when we just wanted to sit down to dinner and nourish our bodies, enjoying our food? Now we worry about getting enough calcium, iron, and vitamin C.

Reductionism is when scientists do a study to see how taking calcium supplements affects one particular parameter, like fracture risk. The problem is that it is NOT seen to reduce fracture risk because everyone is missing the forest for the leaves. (I know it’s supposed to be trees but we are going even further than that!)

The totality of the diet is what has been taught by successful experts for many decades. By successful I mean people get well! People reverse heart disease and type 2 diabetes. People regain a healthy weight and stay that way. People lose the need for blood pressure meds and reflux meds and restore their health. I would say these folks are correct in what they teach by looking at their track record. It is imperative you understand taking a pill to ensure you get enough calcium will NOT ensure you get enough calcium. If your goal is to prevent (or improve) osteoporosis, protect your circulation (or restore it), prevent type 2 diabetes (or reverse it), radically reduce your risk for breast cancer (or a recurrence), achieve a healthy weight (and keep it), then adopting Dietary ExcellenceTM and an optimal lifestyle is the best choice you can make. As many of you who know me have heard me say “Look at their track record.” Yes, there are countless opinions in the world and they all contradict each other! Who do you believe? Well…

 

Who do you know who has restored their health and resolved the need for medications for chronic disease? I have seen this occur over and over in those who apply what is taught in my classes. I am not taking credit for this or my head wouldn’t fit through the door! The information that is presented in these classes is the same information taught by Dr. Pam Popper and Wellness Forum Health. It is based on SOUND science, not fads, opinions, or the reductionist thought of the day. Wellness Forum Health established Wellness Forum Institute for Health Studies to thoroughly educate (nearly 900 classroom hours) their students in the relationship between food and numerous issues (cancer, heart disease, digestive disorders, diabetes, etc) as well as how to restore health step by practical step. If you believe the lie that there is nothing you can do, you are right. If you believe, deep down, there must be a better way, keep reading.

I have been educated for the past several years by the most successful practitioners in the healthcare world. Their patients/clients get better! I have recently partnered with Wellness Forum Health in order to provide you access to the best there is in services, products, and education. What they provide is far beyond the scope of what I am able to offer you and I want you well!

Wellness Forum Health Membership Benefits:

  • Wellness 101 – this program teaches the science of diet and health, and the skills needed to adopt a program of Dietary ExcellenceTM and optimal habits. A curriculum book and DVD set is included and live instruction, with food/recipes, is provided by me locally.
  • Introduction to Informed Healthcare Decision Making – includes understanding the informed decision making process; how to find and interview health professionals including family practice doctors, pediatricians, mental health professionals, physical therapists, personal trainers; how to read basic blood tests, commonly administered tests, and other related topics.
  • “How to Get Started” Sessions provide all you need to begin your journey toward better health. This is an introduction to Dietary ExcellenceTM and optimal habits. The What, Why, and How are taught in a 4 hour class that also provides delicious food, recipes, and more.
  • Members-Only Website - in addition to recipes and other helpful information, you'll have access to a growing library of over 125 workshops on a variety of topics. New workshops are posted almost every week.
  • Preferred Pricing on select educational programs and national conferences
  • Free shipping on orders over $250 (continental US only)
  • “Wellness Bucks” for referring people to Wellness Forum Health.

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!

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HLW Recipe of the Month: Creamy Scalloped Potatoes

Yes! Creamy scalloped potatoes can be healthy for you! Life is good again!!!
The smooth, creamy goodness of these potatoes will sing in your mouth! Your tongue will be so happy! Great as an entrée or as a side dish. Your family or guests will never guess these are without dairy and almost no fat! Enjoy:-)

4 to 6 servings

  • 3 pounds potatoes, peeled and thinly sliced (about 6 cups)
  • ½ cup onion, finely chopped
  • 4 tablespoons flour
  • 1 16 ounce bag frozen cauliflower, cooked soft, mashed well, and mixed with plant milk that has been heated to scalding
  • sea salt
  • black or white pepper to taste
  • 3 cups plant milk (almond, rice, soy)

Heat oven to 350’ F. Spray 2-quart casserole lightly with non-stick spray (needed to keep from sticking). Arrange potatoes in 4-6 layers, sprinkling each of the layers (not the top) with onion, flour, salt, pepper. Pour ½ cauliflower/milk mixture when layered ½ way up in bowl and remaining on top layer. Sprinkle top with onion, salt and pepper. Cover: bake 30 minutes. Uncover: bake 60-70 minutes longer or until potatoes are fork tender.

Note: you can put the cauliflower/milk mixture in a blender vs. mashing.

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HLW Tip of the Month:  You don’t need vitamin supplements.

A handful of pills will never bring you good health. Never. Only plants provides what your body needs on a daily basis. That will never change.

Why don’t supplements work? Supplements are man-made, fractionated, isolated nutrients. In other words, they are DEAD. There is no life in a vitamin pill. If you look on the label it reads Supplement Facts. If you look on the label of any food item it reads Nutrition Facts. What does this mean? Supplements are not food. Your body only recognizes food as a source of nourishment.

Let’s look at some facts. Vitamins are complex organic substances needed in very small amounts. They are crucial for life, metabolic processes, growth, and health. Your body cannot produce enough of them for function, so they must be consumed in foods; “essential”. Each vitamin has a specific function. Some are in precursor form, converted into required form. They are insoluble (absorbed with fats) or soluble (in water molecules of foods).

How are supplements made? Vitamin Complexes are first separated from food. Vitamins are then isolated from complexes. Some isolated nutrients require esterification (combining with alcohol) in order to increase shelf life. This highly purified nutrient is then encapsulated or pressed into tablets. These products are often labeled “natural” because they were extracted from food sources. Chemically “pure” (free from associated components) and in high concentration (“high-potency”). Hardly resembles the natural state of the original vitamin complex, does it?

A whole food choice. Studies do not support taking supplements. They do not bring health or prevent disease. Food does! JuicePlus+ is food. I, and my family, enjoy its benefits every day and wouldn’t go a day without it. It has a Nutrition Facts label, 30 different fruits, vegetables, and grains concentrated in capsule form. It has live enzymes! It’s food. When it comes to produce more is better!

Eat whole food to Have LifeLong WellBeing!

 

Mar 2015: Carbohydrates ~ Lentil Chili ~ Eat Breakfast!

This edition will focus on Carbohydrates and why they are good for you and not the evil disease inducing, fat-creating macronutrient you have been led to believe. I want to preface this edition by stating that many people, including well-meaning health care professionals, simply parrot what they have heard, or read, or seen on the internet. This would be ok if they were parroting accurate information; but more often than not it is misleading and keeps people from making good choices when it comes to their health. You have probably become dizzy with all the conflicting information out there! Carbs are bad! You need carbs for energy! White potatoes and carrots are bad carbs!

Let’s take a look at the actual evidence and see who is making sense and who is confused.
Truth #1: Your body uses carbs for energy. Truth #2: Your brain needs carbs to function. Truth #3: Your body does not turn carbs into fat.

#1: Carbs are the perfect source of energy for your body. Carbon, oxygen, and hydrogen are the building blocks of carbohydrates. There is no nitrogen (like proteins) so there is no toxic byproduct from over-ingesting carbs. Excess is stored as glycogen in your muscles and liver. Your body does not like to use proteins or fats for energy as it is very inefficient to do so. You need about 70% or more of your daily calories to come from complex carbohydrates (vegetables, grains, legumes, fruits). Some cells in your body ONLY burn carbs: red blood cells and kidney cells. When you don’t eat enough carbs for good health and overeat proteins or fats your body will perform something called gluconeogenesis which is a metabolic pathway used to survive. This is NOT a state of good health.

#2: Your brain needs ~140 grams of carbs a day to function efficiently. When forced to burn ketones (from metabolizing protein or fat for energy) brain function becomes impaired. Ever notice “brain fog” in the early morning? This is because you have fasted since supper the day before and your brain needs carbs, or worse yet, you are on a high protein, low carb diet!

#3: De novo lipogenesis is the process of turning carbs into fat. Pigs and cows are really good at this. Grains/grasses help to create fat in their muscle meat. We do not oink or moo! We do not turn carbs into fat! We are humans and this is very inefficient so we don’t do it. There are so many studies that prove this it would take me dozens of pages to show them all to you. Suffice it to say that carbs are used as energy and any excess carbohydrate calories are burned off as body heat, eliminated through the lungs and skin. Only by consuming VERY LARGE amounts of refined flours and simple sugars will the body resort to converting carbs into fat (de novo lipogenesis). High fructose corn syrup found in sodas and candies, is an exception in that this one form of simple carbohydrate is easily converted into body fat.

Otherwise, think: “Carbohydrates found in rice, potatoes, broccoli and bananas will keep me thin and healthy—just like they do for people living in Asia and Peru.” Those countries with starch based diets are the most trim and fit. No one told them that carbs are fattening! Fat is stored as fat. Its molecular structure is unaltered as it is stored. The fat you eat is the fat you wear, plain and simple. Starches are only ~1 calorie per gram. Proteins are 4 cal/gm and oils are 9 cal/gm. You are only satisfied with starches and carbs; not with proteins and fats.

That is why potatoes are considered a comfort food!

Discover how to eliminate pain, the need for medications and regain your health. Contact Eileen Kopsaftis or call 518-496-1265 for a comprehensive pain/health consultation.

You deserve a long, healthy, pain-free life!

________________________________________________________________________

HLW Recipe of the Month: Lentil Chili

This chili is the bomb! Every bite makes you look forward to the next bite! It’s great as is or to put on veggie hot dogs for an amazing chili dog! You could also pour this over baked potatoes. Yummy!

 

Servings: 6-8
Prep Time: 10-15 min
Cooking Time: 30 min

Ingredients:
2 cups red lentils 2 quarts vegetable broth 2 cups diced onion 1 16 ounce can chopped tomatoes ¼ cup tomato paste 2 tablespoons chopped fresh garlic 2 tablespoons balsamic vinegar 2 tablespoons fresh lime juice 1 tablespoon ground cumin 1 tablespoon chili powder 1 teaspoon paprika ½ teaspoon thyme freshly ground black pepper to taste pinch of crushed red pepper dash of cayenne pepper ¼ cup chopped fresh cilantro or sliced green onions (optional)

Directions:
Combine all of the ingredients, except the cilantro or green onions, in a large soup pot. Bring to boil over high heat. Reduce the heat, cover, and simmer over medium-low heat for 30-35 minutes, until the lentils are tender, stirring occasionally, adding more water or broth if needed for proper chili consistency. Remove from heat, stir in the cilantro (optional) or top with green onions.

Tips: this recipe makes a good amount of chili. Only make half a recipe or make it for dinner one night and use the leftovers to make the chili dogs another night. This is also delicious over baked potatoes or brown rice, or used as a sloppy joe filling!

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HLW Tip of the Month: Eat Breakfast Every Morning!

This Baked Banana Oatmeal is just one way to nourish your body and start your day right! For those of you licking your lips over this picture I plan to host another breakfast event and will serve this with recipe provided. Let me know if you are interested.

Why do you need breakfast?
Breakfast helps you keep your appetite control hormone, called Leptin, in good supply. Starvation will stop your body from making this hormone because it thinks you are at risk of dying when no food is coming in. When you no longer make this hormone you will have less control over your appetite. Leptin is discussed in more detail in the Weight Specifics class.

Your brain needs carbs to function (topic of this newsletter) and you have not eaten since the day before! Give your brain a good start to your day and eat a high fiber, high carb breakfast.
You will eat less all day long! Studies show an average of 75% less calories consumed all day when starting the day with fiber rich foods like bran cereal with banana and toast versus bacon and eggs.
You will enhance your body’s ability to maintain a healthy weight. Starving yourself will set you up for failure when it comes to weight loss.

A high fiber breakfast will help you break craving cycles.
Healthy proteins will help you block serotonin and sluggishness: breakfast burritos, scrambled tofu. Even a large bowl of oatmeal has 8 grams of protein!

If you have not made breakfast a habit because you are not hungry in the morning, I urge you to consider eating breakfast and before you know it you will actually feel hungry when you get up! You will break that unhealthy cycle and start your day with success for good health and lifelong wellbeing!

Eat breakfast to Have LifeLong WellBeing!