Grain-free, Gluten-free, Dairy-free Pie

By admin | June 28, 2010

Pie: Usually not the healthiest thing around. Pie usually involves refined white flour, shortening (trans fatty acids), tons of white sugar, and a high calorie filling. Well, I am here to remake the traditional berry pie just in time for your 4th of July BBQ. Try this “paleo pie” made with seasonal berries, nuts, and dates for natural sweetness. Refined sugar free, gluten free, trans fat free, and grain free, this pie offers healthful ingredients like the berries (high in antioxidants) & walnuts (high in essential fatty acids). Grain & sugar free foods are ideal for those on a weight loss plan, as you will avoid the insulin spike that causes increased fat storage. This pie is no-bake, too! Enjoy.

Paleo Pie (adapted from a paleo website I ran across, though I can’t remember which one)

Crust:
1 cup macadamia nuts
1 cup walnuts
1 tsp ground cinnamon
8 oz medjool dates, pitted

Filling:
2 cups organic strawberries
8 oz dates
3 cups strawberries cut into bite-sized slices
1 cup blueberries
1/2 cup unsweetened shredded coconut, plus a little more to decorate
2 tbs lemon juice

Directions:
1. Pit & chop 8 oz of dates into chunks and soak in water for 15 minutes.

2. Put nuts in a food processor and pulse until they grind up into tiny crumb-like pieces. Be careful not to over-process, or you’ll get nut butter. Should be crumbly.

3. Chop dates into chunks and put in food processor along with the cinnamon.

4. Pulse mixture until it comes together and resembles a graham cracker crust mix.

5. Press this mixture into a 9 inch pie plate starting at the center and working your way out to the edges.

6. Stash the crust in the freezer while you prep the filling.

7. Chop up 2 cups of strawberries and put in a blender.

8. Drain dates and add to blender with lemon juice.

9. Puree until smooth.

10. In a large bowl, combine the sliced strawberries and the blueberries along with the shredded coconut. Pour puree over the mix and gently combine with a rubber spatula.

11. Carefully put filling into the crust and spread with spatula to even it out. Sprinkle some shredded coconut on top.

12. Chill pie in the fridge for at least an hour. Red, white, and blue pie! If you are not sensitive to dairy, whip up some organic fresh cream to top, or sprinkle with dark chocolate shavings.

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My Beef with the Food Pyramid

By admin | June 22, 2010

Remember that little pyramid you saw in grade school nutrition class? You know, the USDA’s guidelines about what to eat? They are responsible, in part, for our country’s obesity epidemic/crisis. 60 percent of Americans are overweight, and although many admittedly aren’t concerned with structuring their diets in accordance with the USDA’s nutrition guidelines, the food industry is. And so if you’re buying a lot of processed, refined, packaged, or fast food, as many folks are, you are eating the pyramid.

Now, the USDA recently revised the pyramid and made some slight alterations, but the guidelines are basically the same: grains should be the base of your meal, followed by veggies & fruits, and 3 servings of milk and dairy. Meat, beans, and fats should be consumed in moderation.

Follow me and get fat!

Follow me and get fat!


Food is information for your body. If grains such as bread, pasta, corn, rice, and cereals are the base of every meal, you are spiking your insulin levels and telling your body to store more fat. Simple as that. In addition, because the food industry is following these guidelines and proudly slapping on their cereal boxes that you are getting X number of servings of “whole grains,” you are falling for it and snatching up those products in a effort to be healthy, according to the USDA anyway. For example, the first few ingredients of Cheerios are Whole Grain Corn, Whole Grain Oats, Sugar, Whole Grain Barley, Whole Grain Rice, Whole Grain Wheat, Corn Starch, Brown Sugar Syrup, Corn Bran: all corn and gluten-based grains. These grains are high on the glycemic index and spike your blood sugar (and the sugar doesn’t help either), causing more fat storage!

The fact is, every body is different and not all guidelines work for everyone. But even in general, I don’t agree with these guidelines, because physiologically speaking, grains should not be the focus of your diet: it should be proteins & vegetables. Grains cause a lot of problems with blood sugar, and those that contain gluten (wheat, rye, barley) can cause so many other problems, like digestive & hormonal issues. If you’re overweight or trying to lose weight, grains are the enemy.

Grains are actually a fairly recent introduction into our diets. Our ancestors survived on proteins, vegetables, fruits, nuts, and seeds. Grains can be difficult to digest and may contribute to Chron’s, IBS, reflux, gas, bloating, belching, and yeast overgrowth. In addition, with the dairy, I have to say that A) if you’re eating conventional dairy, you’re getting an unhealthy dosage of antibiotics & growth hormones, and B) dairy is the most common food allergy I see in my practice. Probably up to 80 percent of my clients are dairy sensitive and are unaware until I have them do food allergy elimination diets. And consuming foods to which you are allergic can have very detrimental effects on your health over time! Dairy also contributes to congestion & can make seasonal allergies much worse.

Back to the food pyramid. I disagree with eating so many servings of grains, 3 servings of dairy (good lord), and even so much fruit, which can be too sugar heavy for certain people. So let’s make our own food pyramid, yes?

Base of every meal should be veggies of all kinds, both raw and cooked, both starchy and leafy. Think kale, chard, spinach, broccoli, mixed greens, etc. Then add a small servings of starchier root veggies like beets, carrots, potatoes/yams, or winter squash. The next category should be clean, organic protein such as wild fish, poultry, beef, bison, lamb, or pork. You can also add beans or legumes. One to two servings of seasonal fruit daily is fine. Add about one tablespoon of fat per meal: this could be an avocado, or good fats such as olive oil, butter, coconut oil, or sesame oil. Maybe you cooked your veggie saute in the fat, or maybe it’s a salad dressing. A handful of nuts or seeds a day makes a good snack. And dairy, grains, and sweets should be consumed sparingly!

So there you have it: veggies, both starchy and low carb veggies; proteins/legumes/meats; fruits; good fats. If you are making meals at home, you are in control of your own food pyramid!

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Healthy Summer Travel Tips

By admin | June 10, 2010

It’s summer vacation time, but that doesn’t mean you have to abandon healthy eating! I put together this list of travel tips for a client who is going to Vegas and decided they are too good not to share. Whether you’re jetting off to Sin City, land of booze & gourmet plenty, or you’re going to the beach or backpacking around Europe, here are my healthy summer travel tips.

1. Be prepared. Don’t “save up” for a fancy big meal at night by not eating all day. Of course you’ll want to indulge in local fare, but plan ahead. Make sure you eat breakfast every day and that you eat in regular intervals. Consider buying single serve protein powders (Amazing Meal makes one that you can mix with just water or coconut water or coconut milk/water combo for a snack, or better yet, if you are staying somewhere with a kitchen, make smoothies for breakfast!) I always travel with single-serve portions of protein powder and supergreens powder that contains spirulina and chlorella for extra minerals.

2. Travel with snacks. Bring your own so you don’t get stuck eating junk. Make some pre-packaged nuts/dried fruit mix at home in single serve ziplock bags: 1/4 cup almonds or walnuts, dried shredded coconut, few pieces dried fruit of your choice, pumpkin seeds).

3. Take extra vitamin C for immune support & take probiotics to help maintain regularity. Magnesium helps, too.

4. Drink mocktails! No need to drink every night! You don’t want everyone hassling you about why you’re not drinking, so have a “mock”tail: sparkling water/club soda with a splash of cranberry and squeeze of lime. Looks just like a vodka drink. Then you can make fun of all your friends after they get drunk. If you are drinking, alternate water with booze and stick to lighter alcohol like vodka/soda and lime or a glass of red. You’ll feel so much better.

5. If you do overindulge, drink coconut water (not milk) for hangovers. Drink plenty of water with lemon all day.

6. Follow the 3-bite dessert rule. Ask the server not to bring the bread basket (bread with meals is a fast ticket to weight gain). When you’re out to eat, start off dinner with a leafy green salad.

7. Don’t abandon eating plan just because you are away! You can still sample delicious cuisine by sticking to meat, veggie and egg-based dishes. Avoid dairy & gluten as much as possible; it can be congestive and constipating. Know where you are eating ahead of time & check out the menu ahead of time to decide what you want & how you’ll plan. Remember to get adequate protein and always eat protein with alcohol. Don’t be afraid to make substitutions –swap out starchy rice side dishes for veggies, for example.

8. Exercise! i always exercise on vacation. Go to the pool– swimming is great. Or go for a bike ride, take long walks to explore your surroundings, etc. Get a massage, which is detoxifying and health-promoting, and sit in the sauna–sweating is excellent for releasing toxins.

Have fun out there!

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Do You Need More Reasons to Eat Organic?

By admin | June 4, 2010

Here is one: a recent study found a link between children with ADD/ADHD and high levels of chemical pesticides in their bodies. What does this mean & why is this alarming? ADD/ADHD (or attention deficit/hyperactivity disorder) refers to children who have a severe inability to concentrate. They often act uncontrollably impulsive, even violent, and can have anxiety or other behavioral issues. This cluster of issues is caused by brain chemistry damage or imbalance, most notably low levels of serotonin and dopamine. We’ve all heard of these neurotransmitters, right? They control sex, sleep, appetite, mood, and weight–basically our own natural pleasure chemicals. When they are low, we’re depressed, or we binge eat, or are more attracted to drugs. Recreational drugs boost levels of these brain chemicals to make us feel even better. Antidepressants act on these neurotransmitters (although not in an effective way, but that’s another post for another time).
ToxicEarth
What’s alarming about this study is that science is finally recognizing that toxicity in our food supply & environment is having a devastating effect on public health–the health of our brain, behavior, and well being. It is no coincidence that levels of autism, ADD, ADHD, depression, anxiety, and behavioral issues in children are on the rise. Our environment is becoming increasingly toxic, and when children consume pesticides on food or are exposed to chemicals, these chemicals build up in their tissues, and their brain chemistry changes. These potent chemicals damage neuron bundles, affecting levels of serotonin & dopamine. And their smaller bodies have trouble detoxifying the quantities of chemicals to which they’re exposed.

This is a serious problem, folks. Look around you: what’s happening to our environment is a tragedy, between oil spills, pollution, and our food supply. That is the one area we can control. Vote with your fork. EAT ORGANIC. This is a study proving the link between pesticide exposure and disrupted brain chemistry. It is a public health crisis. Think about what teachers have to deal with in the school system, and think about how many of our kids are on legal drugs like ritalin. How many more signs do we need? Some people have effective detoxification systems & can rid themselves of the heavy metals & other toxins to which they are exposed on a daily basis, but others–and developing children especially–cannot effectively detox, and these chemicals build up & create problems.

By lightening our load on the earth, we take a step toward a more natural lifestyle. Supporting organic farming practices keeps these pesticides & herbicides out of our groundwater and away from surrounding communities affected by drift. Farmworkers aren’t exposed to toxins and neither are you–or your children. Get rid of chemicals in your house & in your garden. Grown your own food. Stop applying toxic lotions and cosmetics to your skin. There has never been a more important time to eat organic, especially if you are thinking about having children, or if you have children. Feed them organic. Prepare your body for pregnancy by detoxifying and eating organic. This goes for both men & women! Do it for yourself, the health of your children, and the health of the planet!

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Sleek & Sexy for Summer

By admin | June 3, 2010

Are you in San Francisco? Time is running out to sign up for our holistic weight loss workshop, beginning Tuesday night, June 8 at 7pm. In just 5 sessions, learn how to transform your relationship with food, achieve sustainable weight loss, choose & prepare nourishing food, overcome weight loss plateaus, and LOSE weight! Finally meet your goals. Visit our workshops page to sign up. Only a few spaces left! This is going to be a great class, folks, so what are you waiting for? In the last workshop, the average weight loss was 8 pounds. Join us!

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Quick Q&A

By admin | May 31, 2010

I get some pretty interesting google search terms/questions that direct people to my website. Sometimes people ask some pretty good questions, so here I am to address those. Below are search terms or questions real live people have asked that have landed them on this site.

1) hormones/why am I so tired?
Good question. When you are under stress, your cortisol levels shoot up to get you through it (think fight or flight). When you continue to conduct life at a frenzied pace, your body can no longer maintain the production of so much cortisol, so you begin to “burn out,” hormone levels drop, and you experience fatigue.

2) low estrogen/alcohol cravings.
dropping estrogen levels can cause alcohol cravings, yes. You may notice increased alcohol cravings in the week leading up to your period as hormone levels begin to drop, more noticeable if you have imbalance in the ratio of estrogen to progesterone.

3) quinoa on holistic detox?
sure! quinoa is fine on a detox. It’s a gluten-free grain (a seed, actually, that is quite high in protein). If you are carb/grain sensitive (read: if you have problems with alcohol, binge-purge, have a weight loss goal, or sugar cravings), avoid, but otherwise, fine.

4) can antacids make gastritis worse?
yes! well, let me clarify: if by “gastritis” you mean “reflux,” then yes. I have written quite a bit about the connection between antacids and stomach acid. Antacids are often prescribed to combat too much stomach acid, but in most cases, reflux is caused by LOW stomach acid PH, and the food begins to ferment because it is not being properly digested, and the gas from the fermentation creates the burning & reflux. So yes, antacids will work to quell the burning, but over time, they only make the problem (low stomach acid PH) worse.

5) eat this not that lunch for work
here’s what NOT to eat at lunch for work: a sandwich and chips (the flour in the bread will cause fatigue later in the day; chips are fried in unhealthy oils, and this creates a toxin called acrylamide). For maximum energy, choose a protein like chicken breast or grass fed beef over leafy greens and a cup of lentil soup.

6) protein powder
avoid soy protein isolate and whey protein that has been heated. Whey protein from grass fed cows that hasn’t been heat processed is a good choice; I also recommend hemp, pea, or rice protein.

6) nutrition flat ab
why yes! good nutrition can give you flat abs! To achieve this result quickly, avoid gluten, dairy, and soy, and take a probiotic supplement, drink green tea & lots of water, and eat plenty of leafy greens to accompany organic proteins.

And yes, eating a lot of spinach could potentially turn your poop green.

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Farmers’ Market Report

By admin | May 27, 2010

Summer is right around the corner, and you know what that means: stone fruits! Spring greens are giving way to the sweet fruits of summer. Spotted this week at the San Francisco & Berkeley markets: cherries & peaches. Stone fruits, especially cherries, are high in flavor & antioxidants (read: anti-aging capabilities) and low in sugar. Soon we’ll see berries, apricots, plums, and pluots (a delicious plum-apricot hybrid).

pluots

pluots


Strawberries are in full swing, hitting peak sweetness, and at $3/basket, buy several and freeze them for use in smoothies. Asparagus is still around but not for long, so snatch it up now. It goes for $5/bunch at the store, so you’re bound to get a better deal at the market. Asparagus is high in inulin, a pre-biotic food that feeds the healthy probiotics in your gut, a must for good digestive function. It’s also a great source of vitamin K (for blood clotting) and folate, necessary for good cardio health.

Spring onions & green garlic are still holding on as spring transitions into summer. Slice these thinly and grill them on the stove in a cast iron skillet with some olive oil, or roast with asparagus and sea salt.

The greens sure do look good, and I am constantly telling everyone to eat more leafy greens. While kale and chard and the heartier greens are good all year round, summer is a time for more raw foods, so consider adding arugula to salads now. An excellent peppery green, it is so delicious.
arugula

arugula


Summer Salad–perfect accompaniment to Memorial Day grilling

4 cups arugula, (can also mix with radicchio, sorrel, purslane)
1-2 avocados, sliced thin
1 purple onion, sliced thin
1-2 cups sliced strawberries
Diced mango (opt)
toppings: cranberries, sunflower seeds, walnuts, goat cheese, grilled shrimp

Toss greens and onion. Arrange avocado and other fruit atop salad and add any additional toppings. Drizzle with citrus dressing. (below) Also good with balsamic vinaigrette or hazelnut oil.

Citrus Dressing
1 part freshly squeezed orange or tangerine juice
Squeeze lemon juice
1 tbs honey
¼ part best quality extra virgin olive oil you can get
½ part chopped cilantro

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Million Dollar Weight Loss Secret!!!!

By admin | May 26, 2010

Summer’s almost here, and I admit it: I’ve put on a few pounds over the last couple months. I want to lose about 5, so I’m putting myself on a diet. What kind of a nutritionist puts herself on a diet, you ask? One that has been slipping and eating too many grains, I suppose. My thai noodle habit was getting a bit out of control, and I need to rein it in. Because I’ve been so busy lately, I haven’t been cooking at home as much, and takeout is a killer with too many carbs and unhealthy oils. Bad!

Do you want me to share the million dollar weight loss secret that I get paid hundreds of dollars to tell people? Here it is: (drum roll). GRAINS MAKE YOU FAT. So does sugar (duh). Also included in the fat list is anything refined (think packaged, processed foods, corn syrup, refined sugars and baked goods; even that organic scone from the bakery was made with white flour, which is refined and bleached.)

Humans evolved on a hunter-gatherer “Paleo” diet of protein, vegetables, nuts, and seeds, and minimal fruits. We are not really designed for a diet high in grains. And what does the traditional food pyramid tell us? That the majority of the foods we eat should be grains: bread, bagels, pasta, rice, and other “whole grains.” Is it a coincidence that obesity & diabetes are at an all-time high? Boy are we missing the mark. Grains like wheat, white flour, rice, bulgar, cous cous, rye, barley, oatmeal, millet, and corn (yes, corn is a grain) break down into glucose, which triggers your body’s insulin response. Insulin helps usher glucose into the cells for use. Your body uses this sugar as its primary form of energy, but when you get too much from eating grains at every meal, the excess is stored as fat. And if you’re eating sugar and/or sodas on top of that, all this excess sugar begins to build up in the bloodstream because the cells don’t want anymore. So then you become “insulin resistant” and you have high blood sugar because the cells shut their doors to more sugar, and this sets you up for diabetes. And you gain weight. And you have energy spikes and dips. And high blood pressure. And you probably feel like shit. This is the obesity epidemic, explained. We as a nation are on a weight gainer diet, big time.

The paleo diet is the fastest way to turn this around. And no, I’m not talking about Atkins. Gross. I’m talking about the base of every meal being leafy greens like kale or chard, a good serving of protein like organic chicken, grass fed beef, or wild fish, and good fats like olive oil or avocado. Even a square of dark chocolate for dessert. Bonus: this type of diet can get you off the sugar & carb comfort food craving train. If you’re not having blood sugar crashes, you won’t crave sugar.

For dinner tonight, I cooked ground lamb sauteed with garlic and cumin. Then I cooked a bunch of kale in the oil leftover from the lamb. The base of my meal was kale, topped with the ground lamb, topped with avocado slices. I drizzled some miso mayonnaise over it for an extra kick. Delicious. And I’ve already lost 3 pounds. :)

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An Ode to Tea (and a guide for use)

By admin | May 25, 2010

It’s no secret that I love tea. I drink several cups a day and firmly believe in the healing powers of all teas: herbal, green, black, red, white, pu-erh. All of it. Let’s take a closer look at how to use tea to optimize your health.

white tea. delicate.

white tea. delicate.


Camellia sinensis is the plant whose leaves and leaf buds are used to produce most tea (not herbal). White tea, green tea, oolong, pu-erh tea, kukicha and black tea are all harvested from this plant but are processed differently and contain different amounts of caffeine. Tea contains the amino acid theanine that promotes relaxation. So, step away from the coffee and drink more tea for calm, clarity, and alertness. Tea actually has rejuvenative and healing properties versus coffee, which drains the body of minerals and taxes the adrenals.

My personal fave is green tea. It has so many benefits, from anti-aging to cavity prevention to fat burning properties. Click here to read my post about green tea. Green tea is high in antioxidants and minerals. A great way to start your day with a boost. Use for metabolism boosting, energy, and to enhance digestion. There are so many varieties; choose matcha or china green tips or genmaicha (green tea with roasted brown rice) or gunpowder green or sencha or bancha (to name a few) and always organic.

Black tea is oxidized longer than the oolong, green, and white, so it contains more caffeine. There are tons of black tea varieties out there, like Earl Gray (contains bergamot oil), Chai (blended with spices like cinnamon and cardamom), Assam teas (often sold as English or Irish breakfast), said to have the highest antioxidants of the black teas. I recommend green over black because it has more beneficial properties and less caffeine. Oolong is oxidized somewhere between green & black but tastes more like green.

White tea is very delicate and has high anti-inflammatory and antioxidant properties which could potentially reduce the risks of developing some cancers and heart disease. White tea apparently contains more theanine than green tea and less caffeine, so this is a good choice for all-day sipping. I generally do not recommend drinking green tea or any caffeine-based tea or beverage after noon if you have trouble sleeping.

Pu-erh tea is another favorite of mine. It is so healthful–fermented and “alive” when consumed, it comes in a brick and contains beneficial microorganisms and enzymes. I often compare the taste to a barnyard or saddle leather. Somewhat of an acquired taste but so healthful. Said to improve digestion and reduce cholesterol.

The above teas are great for an antioxidant, mineral-rich boost. Let’s switch gears and discuss caffeine-free herbal teas. Herbal tea is tea made with an infusion of herbs, seeds, roots, or even flowers or buds and can be used medicinally to correct imbalances or support health. There are so many different herbal tea combinations that it would be impossible to discuss them all, but I want to talk about the most common ones I use.

Relaxation blend: perfect for nighttime or anxiety–chamomile, passion flower, valerian root, skullcap, lavender

Allergies: nettles, rosehips

Liver detox blend: Milk Thistle, Dandelion Root, Licorice Root, Fenugreek, Yellow Dock Root, Burdock Root, Oregon Grape Root

Digest tea: fennel, ginger, mint, cinnamon bark, licorice root

Immune booster: Echinacea, Pau D’Arco, Astragalus, Schizandra Berries, elderberries, Nettles, Rosehips, Ginger
For regular menstrual cycles: choose teas with red raspberry, wild yam, and vitex berries

The quick and easy herbal teas I keep on hand are peppermint & ginger for digestion; chamomile for relaxation; red raspberry for uterine toning; dandelion root for liver & gallbladder support; red tea (rooibos) for minerals; yerba mate for a boost.

What are your faves?

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Do You Have Questions about Detox?

By admin | May 20, 2010

Hey San Francisco! Join us for a free talk!
The Nutrition Divas Discuss Detox
Saturday, May 22 at 1pm
Blue Sparrow Pilates Studio in North Beach, San Francisco
1441 Grant Avenue
San Francisco, CA 94133-3303
(415) 398-4425
www.bluesparrowpilates.com

Detox is a trendy topic right now. There are endless products, methods, kits, fasts, even foot pads promising to enhance your body’s ability to detoxify and improve health. It’s hard to know where to turn. Even celebrities are promoting detox & products. How do you know what program to choose? Do you even need a detox? Karen & Mary will discuss detox dos and don’ts, how to know if you need a detox, and what program is right for you. Join us at Blue Sparrow Pilates and get in on the discussion. Bring your questions! Healthy detox-friendly snack will be served. Hope to see you there!

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