A Warm Wintery Meal-Meatloaf and Sweet Potato Side

Nothing tastes better on a cold winter night than a home-cooked meal.  These two dishes served with some Brussels sprouts make a perfect meal.  They are loaded with nutrition as well as comfort.  Who doesn’t feel the love of mom’s meatloaf?  And how sweet is sliced baked sweet potato?

This particular meatloaf recipe is loaded with goodness.  It contains olive oil as a healthy fat and oatmeal as a source of fiber.  The side dish of sweet potato contains beta-carotene, antioxidants and fiber, making it a low glycemic impact sweet treat.

Winter-Warming Meatloaf

Ingredients:
1 onion, finely chopped
1 tbsp olive oil
2 eggs, beaten
1 cup oatmeal
8oz can tomato sauce
1 tsp salt
1/8 tsp pepper
3 lbs lean ground beef
Dash of Tabasco (optional)

Instructions:
Preheat oven to 350 degrees F.

In a frying pan, heat olive oil and sautÈ onion until tender. Place cooked onion into a large bowl and let cool for about 10 minutes. Add oats, spices, Tabasco, tomato sauce and eggs and mix thoroughly. Again, let the mixture sit for about 10 minutes.

Add the lean ground beef and blend thoroughly. Shape into two loaves and place on a boiler rack.  You can use a loaf pan with slits and a bottom section to catch drippings or drain oil after baking and before serving. Bake loaves for between 65 to 75 minutes. Use a thermometer to check internal temperature – bake to no less than 160 degrees. Remove the loaves from the oven and set aside for a further 10 minutes, then slice.

The two loaves serve about 10.  One can be frozen and reheated later if so desired.

Sweet Potatoes with Orange Glaze
(Serves 4)

Ingredients:
1 lb sweet potatoes
1/4 cup orange juice
Sprinkle brown sugar (optional)
1/4 tbsp wheat germ
1 tbsp soft butter
2 tbsp of grated orange peel
1/4 tsp nutmeg
1 tsp cinnamon

Instructions:
Preheat oven to 350 degrees F.

Slice the sweet potatoes into 1/8 inch thick slices and place evenly in an 8-inch square dish. In a bowl, combine orange juice, wheat germ, butter, orange peel, nutmeg and cinnamon. Pour over potatoes. Sprinkle with very small amount of brown sugar if desired.  Cover the dish with foil and bake for about one hour until the potatoes are tender.

Tip: If you purchase organically grown sweet potatoes, you can eat the skin. If you buy non-organic sweet potatoes, it is advisable to peel them before eating.

Helping the Symptoms of Male Andropause

No doubt you have heard of menopause. It eventually affects all women as we age.  But what do you know about andropause? Do you know who it affects and what is it exactly?

Andropause is often referrred to as male menopause. It occurs in older men just like menopause occurs in women. But most men would probably prefer the term male andropause to male menopause. Male andropause is characterized by low testosterone levels or androgens, hence the term.

Most of us now testosterone is the main male sex hormone. During puberty testosterone is the hormone responsible for the growth of the genitals, male hair growth on the face and body as well as changes in the pitch of the male voice for a start.  Testosterone is also responsible for the increase in muscle mass that most men develop as they become more adult.  It also plays an important role in bone density and bone maturation, leading to overall male strength.

Testosterone is vital for physical, mental and sexual energy.  But it also plays an important role in cardiovascular health by promoting increased lean body mass (muscle tissue), decreased visceral fat mass (the worst type of fat), decreased total cholesterol, and blood glucose control.
However, as men age, their testosterone levels begin to decrease – the beginning of andropause.  Andropause occurs more gradually in men than menopause does in women. While many men begin to experience testosterone decline in their 50s, the process may start earlier than that.  Because of the overall slower decline, the signs and symptoms of low testosterone are often attributed to other conditions such as depression.

One of the most noticeable symptoms, affecting both a man and his partner, is change in sexual function. For some men, this can seem like the end of the world. To make matters worse, low testosterone can lead to an overall lower sex drive. Since sexual prowess and skill is often considered a sign of manhood, any difficulties with these areas can trigger a lot of emotion for a man, including depression and anxiety.

Along with sexual issues, loss of muscle becomes noticeable. After about age forty, muscle mass decreases in both men and women. It may not be noticeable if a man is inactive or sedentary. But along with muscle loss, bone density also begins to fall. Men are not as likely to be affected by osteoporosis as women but it does occur, especially if a man is on medications, such as steroids like cortisone or prednisone.

Lack of testosterone can also affect mood. Some men feel irritable, angry and depressed.  Even a good night’s sleep can be difficult to achieve when these mood issues are present.  Many men begin to notice slowing in their activity levels, even outright fatigue.  While fatigue can result in less physical activity, that doesn’t usually translate into a change in appetite and eating. Subsequently, many men begin to put on extra weight in the form of body fat. Of course, we all know that increased body fat, especially around the abdomen, leads to a whole host of conditions, such as:

* Heart disease
* Diabetes
* Stroke
* High blood pressure
* High cholesterol

There is good news!  While andropause may be a fact of life, there are a variety of ways to help your body or your partner’s body more easily transition through this phase of life.

The most important and fundamental way to manage the symptoms of andropause begins with eating a healthy and nutritious diet consistently.  Eating fresh whole foods with low glycemic impact on your blood sugar will minimize the accumulation of body fat while maximizing and preserving lean muscle tissue.  In particular, it will keep keep your blood glucose stable and decrease the risk of diabetes.

There are a whole host of natural approaches that can help with symptoms of low testosterone.  Pantothenic acid (vitamin B5) supports the normal formation of coenzyme A and the acyl carrier protein, which play important roles in the release of energy from fats, protein and carbohydrates. It also supports the normal synthesis of cholesterol, steroids, and fatty acids.  Pantothenic acid is widely distributed in plant and animal food sources, where it occurs in both bound and free forms. Food sources of pantothenic acid include organ meats (liver, kidney), egg yolk, avocados, cashew nuts and peanuts, brown rice, soya, lentils, broccoli and milk, with the richest sources of the vitamin being the ovaries of cod and tuna. Two of the richest sources of pantothenic acid are royal jelly and brewer’s yeast, which are often used as nutritional supplements.

Iodine supports the thyroid gland in the normal production of the thyroid hormones thyroxin and tri-iodothyronine, which regulate metabolic rate.  This helps control body and visceral fat.

Chromium is a vital trace mineral that forms part of a compound in the body known as glucose tolerance factor (GTF), which is involved in regulating the actions of insulin in maintaining blood sugar levels and, possibly, in helping to control appetite. Chromium also supports healthy glucose metabolism, helps maintain healthy insulin levels, and helps maintain healthy blood levels of cholesterol and other lipids.

Zinc is found in almost all body tissues, but about 60 percent of the body’s zinc is stored in the muscles and 30 percent in the bones. It may have antioxidant activities. It may also support normal fertility and vision health.

Under conditions of high stress (and aging is a physical stress), increased cortisol levels are known to cause fatigue and depress sex drive — so maintaining normal cortisol levels back into normal ranges is also thought to help maintain a normal metabolism, libido and enhance energy levels.  Horny goat weed helps the body maintain healthy levels of testosterone, which supports libido, helps maintain relaxed, smooth muscles and promotes healthy blood vessel dilation.

Schizandra, a Chinese herb, has historically been taken to promote sexual vitality, to promote mental function, to beautify the skin, to support a healthy respiratory system and to support a good night’s sleep.  Schizandra is known for its ability to promote healthy levels of nitric oxide, which is an important component of erection physiology. It is a proven adaptogen, which moderates the body’s response to stress, boosts mood and promotes a healthy liver.

Panax ginseng, grown in Korea, China and Russia, has been shown to promote an increase in sexual desire and support the ability to attain erections. It works to promote the normal production of nitric oxide, a chemical supporting healthy blood vessel dilation, important in erectile function. It also helps to promote normal sperm count and testosterone levels.

Tribulus terrestris, another herb, promotes normal erections by supporting healthy testosterone levels, which are contingent upon normal levels of the luteinizing hormone (LH). Tribulus terrestris also promotes normal DHEA levels, which supports erectile quality, enhances sexual desire and physical performance.

Gingko biloba, a Chinese herb, promotes men’s sexual health and erection quality.  Ginkgo also promotes the ability to attain normal erections by supporting blood circulation to genitals and helping to maintain relaxed vascular smooth muscles in the penis.

If you thing that you might be affected by andropause, talk to your doctor and check out some of the natural approaches described above.  Many supplements contain a blend of the vitamins and herbs listed for easy use.  Some excellent ones can be found by clicking here. Don’t let embarassment or shame keep you or your loved one from enjoying a full and satisfying life.

The Natural MD’s Top Ten Favorites

Oprah does it every year (well, most years), Ellen started doing it this year and now the Natural MD is going to do it!  That’s right.  I’m going to give you a list of my favorite things of 2009.  Most of them are things designed to improve your health, your mind, your looks and your home – all naturally.  So here we go!

1.  The Vita-Mix kitchen appliance

Wow!  This appliance is phenomenal.  Now I have to confess.  I haven’t actually purchased one of these big, bad boys just yet but it is at the top of my wish list right now.  What makes the vita-mix so special?  It is actually multiple appliances built all into one unit.  It’s sort of a professional blender on steroids!  This unit can chop, grind, puree, knead dough, emulsify and much, much more.  With it, you can eat fruits and veggies easily and tastefully.  Now the price isn’t cheap but if one unit can replace a whole array of appliances think of the overall savings.  In addition, you can easily create some phenomenal foods that would cost much, much more if purchased from the store.  For instance, a friend of mine (who got one of these from Santa this year) created 16 oz of almond butter for less than $4.00 when the exact same product cost over $15.00 in the health food store.  You can create sauces, gravies, salad dressings, baby foods, batters, smoothies, nut milk and butters, grind nuts and mill grains, freeze ice creams and even chop or dice veggies as well as make soup and scramble eggs – all right in the appliance.  It has super easy clean up and the footprint on your counter is quite small.  Check it out at www.vitamix.com.

2.  Shape-Up Shoes from Skecher

Now I have to admit, I just got my pair this week and started wearing them in the operating room as well as when I exercise.  I’ve been using the DVD that comes with them.  So far, I can say that my calves, thighs and glutes are burning and sore after the rather simple exercises demonstrated in the video.  The shoes are very comfortable and keep me “on my toes” while racing around at work.  If you aren’t familiar with these type of shoes, they are said to tone and tighten muscles quickly and in an overall fashion because they require you to balance on the curved soles with each step.  While the claim for weight loss seems a far stretch, I do think it’s possible that the overall increase of cardio function while wearing these during exercise will give you a great work-out and can lead to weight loss when combined with healthy eating.  These are definitely shoes for walking, not running but I’m luvin’ them so far!  Will keep you up to date over the next few months.  Meanwhile, check them out here.

3. Kindle eReader for the iPhone

OK, I know that reading actual physical books will never stop but the Kindle application for Apple’s iPhone and Touch is simply the handiest way to carry multiple books around for easy reading.  Despite having a small screen, the size of the print can easily be changed to suit your needs.  The back-lit screen makes reading in the dark a snap (so your spouse can snooze while you read into the wee hours of the night).  You simply touch the side of the screen to advance a page or return to the previous page.  You can read while holding the device vertical or horizontal.  The device simply re-orients itself.  You can bookmark and make notes easily.  Honestly, I prefer it over the regular Kindle devices simply for it’s portability and back lighting.  I’m looking forward to taking it on my next trip.  No more bags devoted to carrying paperback books for the beach!  Reading was never so much fun!  Click here.

4. Pomegranate seed extractor

I admit it – I’m addicted to pomegranate seeds (also called arils)!  These little seeds are simply loaded with flavor and crunch, making them great to add to salads or eat by the spoonful!  They are also loaded with anti-oxidants, anti-inflammatory capability and fiber.  But don’t be lulled into thinking you can receive the same benefits from drinking the pomegranate juice alone.  You really need the seeds to get that extra rich fiber and many of the phytonutrients.  However, getting those arils out of a pomegranate can be a real messy and time-consuming job.  Now there is the perfect tool to make it easy as a breeze.  It’s called the aril removal tool (ART) and it’s so simple you have to wonder, “Why didn’t I think of that?”  Check it out here.

5.  The Snuggie Blanket

If you are turning your thermostats down this winter to conserve on your energy bills, then you should definitely consider getting a Snuggie for keeping warm while reading, watching tv or knitting.  Honestly, I got mine as a joke from a group of residents as a thank you gift for teaching a class.  It turns out to be one of my favorite items around the house.  It’s light weight so it never feels heavy but is very warm.  In addition, I can turn it around and wear it like a robe when I still want to be moving around the house.  It’s long enough to cover your feet and toes, making it really cozy for those cold winter nights.  I’ve even thrown mine over my side of the bed to add a little warmth without over heating my sleeping partner!  Conserve energy, save money and stay warm!

6.  Isotonix Champion Blend

Buying this one product has made my own vitamin supplementation regimen a breeze.  In this one Isotonix blend, you receive a full serving of OPC’s ( those great anti-inflammatory phytonutrients), ORAC (anti-oxidant phytonutrients), vitamin C, multi-vitamins, multi-minerals and B vitamins.  This is the basic formulation I use every day to fight pain and inflammation.  I usually take it in the morning and then in the evening take a blend of Isotonix vitamin D3 with K2, resveratrol (another great phytonutrient) and L-trytophan for a great night’s sleep.  It’s so easy – just mix the powder with water and drink your way to health!  Grab some here.

7.  Ultimate Aloe Juice

This juice belongs in everyone’s refrigerator.  It helps so many common ailments that it is practically a complete first aide kit in a bottle.  It is loaded with anti-oxidants and anti-inflammatory capabilities and will soothe from your whole GI tract from your mouth to your stomach to your intestines.  It will support your system to naturally deal with constipation as well as diarrhea, heartburn and stomach acid.  Better yet, it supports your immune system during times of colds and flu.  If you suffer with asthma or allergy, it can support that part of your immune system as well.  You can get it flavored with that lovely pomegranate or strawberry and kiwi as well as apple or just plain.  2 oz of chilled aloe juice is a perfect way to end your night before hitting the sheets!  Put some in your refrigerator.

8.  Motives Liquid Mineral Powder Make-up with SPF 15

I used to be one of those ladies that never wore make-up unless it was to a party.  Then middle age set in and the mirror didn’t look so nice in the mornings.  WhenI found myself using make-up but suffering from acne like a teenager again, I knew I needed something that would create a beautiful appearing complexion but also be healthy for my skin.  Thank goodness for the Motives cosmetic line.  Every product in the line is loaded with mineral powders, vitamins and antioxidants as well as botanical products, all designed to give you a flawless look with healing ingredients to improve your skin.  This liquid mineral powder foundation is so easy that many times I can forgo extra powder.  And if the occasional evening gets away from me, I can even go to sleep with it on and not worry about creating clogged pores and stirring up acne flare-ups.  It is so versatile, there is a shade to match every skin.  If you really want a unique look, a motives consultant can do a custom blend to match your skin exactly for tone and nutrient needs.  Pick up a tube today.

9. Fabulosity Spa Collection

You’re all stressed out after the holidays but can’t afford a day at the spa to relax.  Not to worry.  Kimora Simmons has provided the perfect home solution – a collection of personal care products that is as nourishing as a day at your favorite spa.  The body lotion and body butter are so rich and emollient.  The sugar scrub makes sure your skin is smooth and silky and the cleanser is gentle but effective.  The aromas are full but balanced – sandalwood, gardenia and lily.  The vitamins and botanicals nourish your skin with vitamin A, C and E, magnolia bark extract and hibiscus extract.  I keep the Sugar Scrub in my shower and use it on my legs daily to keep those harsh Wisconsin winters from drying me out.  Followed by the Body Butter, my legs are smooth and chap-free all winter long.  You can create your own personal spa right here.

10.  SNAP All Purpose Natural Concentrate

When it comes to environmentally friendly cleaning products, most products fall short of really delivering an effective job.  In addition, many are high-priced as well.  SNAP environmentally friendly household cleaning line, however, is economical and does the job every time.  My favorite is the all purpose cleaning concentrate.  It can wash glass and leave it crystal clear.  It’s great for cleaning just about anything and since it’s a concentrate, one  bottle lasts forever.  For really tough jobs, there is also a heavy duty concentrate.  Even environmentally friendly hotels are using this product line for some of their toughest clean-ups.  You can check it out here.

So there is my list of my top ten favorite things from 2009.  How about you?  What are some of your favorite natural products and how have they enhanced your life?  I’d love to know!  Just drop a comment below.  Have a Happy New Year!

Easy Ways to Go Green with Your Diet

Are you constantly trying to increase the amount of green vegetables in your diet but find it hard to eat salad after salad?  Do cooked greens turn you off?  Yet, you know that greens are very healthy for you.  What to do?  Consider the green smoothie!

Green smoothies are basically a pureed blend of fruits and fresh greens.  That’s right – beautiful green leaved vegetables like kale, spinach, parsley and rich lettuces.

Typically a green smoothie is composed of 60% sweet fruits like banana, mango, strawberries or any fruit that fits your fancy.  The remaining 40% of the smoothie (by volume) is typically a fresh leafy green.  The fresh whole foods are then pureed in a blender to create a smooth and sweet treat.  Yes, it is green but the taste is fresh and the benefits are tremendous.

Consider the nutritional value of fresh green vegetables.  Leafy greens provide anti-inflammatory actions, antioxidant activity and loads of fiber.  As such, they play an important role in preventing as well as reversing many chronic diseases.

They have been found useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.

One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent.  In the Seventh Day Adventist (a religious group known for healthy eating habits, including many vegetarians) health study, the frequent consumption of green salads by African-American Adventists was associated with a substantially lower risk of mortality.  In addition, a diet rich in green leafy vegetables may decrease the risk of stroke as well.

Because of high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes.

In addition, the high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. In another study, the risk of hip fracture in middle-aged women was decreased 45% with one or more servings/day of green, leafy vegetables compared to fewer servings.  Green leafy vegetables are a good source of calcium in your diet as well without consuming the animal proteins and fats associated with dairy products.

Rich in beta-carotene, which can also be converted into vitamin A, green leafy vegetables provide vital nutrients for vision health.  Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye.

They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly.  Millions of children around the world have an increased risk of blindness due to inadequate dietary vitamin A from green leafy vegetables.

Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer.  Green veggies contain a variety of carotenoids, flavonoids and other powerful antioxidants that have protective effects against the development of cancer. A higher consumption of green leafy vegetables in the diet has been shown to significantly decrease the risk of breast cancer and skin cancer.

Eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world, in a report by a team of Swedish researchers. Cabbage, cauliflower, brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other forms of cancers.

Young and tender sprouts may be even richer in protective benefits.  Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli.

Quercetin is a another bioflavonoid found in leafy green vegetables. It has an antioxidant and anti-inflammatory activity and displays unique anticancer properties. Quercetin is a natural compound that blocks substances involved in allergies and acts as an inhibitor of mast cell secretion, and causes a decrease in the release of interleukin-6, a powerful mediator in the inflammatory process.

Anyone suffering from inflammatory issues ( from eczema to asthma, sinusitis to psoriasis ) will benefit from the addition of leafy greens to their diet.  For instance, parsley is known for it’s ability to thin mucous and help keep airway passages clear.  In particular, it is also known to help freshen breath.  Thus parsley should be more than simply a decorative item on your food plate.  It can be consumed directly and added to your smoothie for light delicious taste.

Leafy greens provide a broad range of flavors, from sweet to bitter, from peppery to earthy. There is a leafy green to appeal to everyone’s taste buds.  Young plants will generally have small, tender leaves and thus a milder flavor. Mature plants tend to have tougher leaves and thus stronger flavors. In general, collards, Swiss chard, bok choy, and spinach provide a mild flavor while arugula, mizuna and mustard greens provide a peppery flavor. Bok choy, best known for use in stir-fries, remains crisp, even when cooked to a tender stage.  Crisp, vibrant green vegetables are always healthier than a wilted or yellow green.

Here’s a basic recipe for a beginner green smoothie.

Ingredients:

1 banana
1 handful of fresh strawberries (stem may be included!  After all, they are green!)
1 handful of fresh raspberries
1 bunch of fresh parsley
1/2 cup of water or ice (amount optional for thinner or thicker consistency)

Instructions:

Add the ice or water, fruit and parsley in a blender with about a 60% ratio of fruit and 40% ratio of greens.  If the idea of raw greens is a little to powerful for you to start, make the ratio more an 80% to 20% combo and gradually work up more greens over time.  In general, more greens may add a bit more bite to the smoothie so the 60/40 ratio is ultimately best unless you really savor the green flavor.  Blend on high until all ingredients are pureed to a smooth effect.

Since the foods are whole, the fiber remains intact and you have a healthy shake to eat for a meal, a snack or sip throughout your day.  So grab a handful of greens and getting going with an easy way to green your day!

Healing with Plant Protein

Your mother told you, “Eat your vegetables!”  Now many people are doing exactly that – eating a more plant-based diet and less animal-based foods.  In fact, vegans and vegetarians are “sprouting” up everywhere!

Yet many people still ask “Where does a vegan get protein if they aren’t eating meat, eggs or dairy”?  Well, guess what?  They get their protein from the same sources that cows, pigs and chickens get their protein – from plants!  That’s right.  Besides nuts and seeds, most people aren’t aware that plants contain a significant amount of protein.  Here are some examples of protein content as a percent of calories for many common plant-based foods:

Food Percent Protein

Watercress 50%
Alfalfa sprouts 33%
Chinese cabbage 32%
Spinach (frozen) 51%
Broccoli (frozen) 45%
Mushrooms 31%
Lentils 29%
Romaine 28%
Peas 27%
Kidney beans 27%
Asparagus 26%
Great Northern beans 25%
Cauliflower 23%
Lima beans 22%
Oats 15%
Walnuts 14%
Almonds 13%
Pistachios 13%
Buckwheat 13%
Millet 12%
Casaba melon 12%
Apricot 10%
Cantaloupe 9%
Grapefruit 8%
Brown rice 8%

Given this information, you might ask what’s the difference whether I get my protein from plants versus animals. It would appear at first glance that most animal products have higher protein content.  Maybe it’s easier to just eat some eggs or meat rather than cutting up produce all the time. Well, there are some very important differences in the two sources.

We now know that animal protein raises blood cholesterol levels.  In particular, it raises the levels of low density lipoprotein ( the “bad cholesterol” in your body) and decreases levels of high density lipoprotein (the “good cholesterol” in your body).  It contains saturated fat (the least healthy form of fat) and also contains arachidonic acid, a fatty acid that is highly inflammatory and leads to many modern diseases.  In addition, research shows that animal protein promotes the development of heart disease, diabetes, many forms of cancer, bone loss (think osteoporosis) and even kidney disease.

On the other hand, plant protein actually lowers cholesterol levels.  It has been shown to increase the “good cholesterol” of your body while decreasing the “bad cholesterol” levels.  It offers protective effects against heart disease, diabetes, cancer and promotes strong bones.  Filled with fiber, it supports healthy digestion and protects against colon cancer.  The antioxidants and phytonutrients present in plant-based foods contribute to neutralizing oxidative stress, the fundamental process involved in aging and most modern chronic diseases.  And most important, a plant-based diet has been shown to actually reverse many chronic diseases.  Arterial blockages present even in the heart have been known to decrease in size when a plant-based diet is consumed.

Therefore, a plant-based diet rich in vegetables and fruits as well as whole grains is actually a very healing diet.  Studies have demonstrated that cultures eating predominantly plant-based diets have significantly lower rates of heart disease, diabetes, arthritis and even cancer.  In fact, those individuals eating a plant-based diet are able to eat more calories per day as compared to their animal eating counterparts and still maintain a far leaner body weight.  That’s pretty impressive!  Eating plants is so powerful that your body actually uses more calories just in digesting and metabolizing as compared to animal products like meat, milk, dairy and eggs.

In case you’re wondering where to get your protein from plants, there are a actually a wide variety to choose from:

– dark green leafy vegetables

– all vegetables

– brown rice

– whole grain cereal, bread and pasta

– beans, lentils and other legumes

– soybean products

– sprouts

– seeds

– nuts

The typical western diet contains far too much protein overall, much less animal protein.  It is not uncommon for some people to consume 30-40% of their daily food intake as animal protein.  Yet the best science shows that we need no more than 10% of our diet coming from protein and that plant protein is far healthier.  Even the World Health Organization recognizes that daily intake of protein should be no more than 10%.  So what’s a savy person supposed to do?

Consider switching to a more plant-based diet.  While converting to a plant-based diet may require learning some new recipes, it actually isn’t that hard to accomplish.  You can simply start by adding one totally plant-based based meal to your menu each week.  Over time, you can add more and more meals and snacks that are purely plant-based.  You can do this on a regular basis and eventually it will become second nature.  Even eating less overall animal products while increasing your plant-based products will provide health benefits.  You can become a “flexible vegetarian”.  Many people find they can easily make breakfast, lunch and snacks all vegetarian and reserve meat for a single evening meal.  That change alone creates tremendous health benefits and is worth the effort.

Cold Weather Cabbage Soup

With the cold weather, a hot soup is often the thing to take the chill off.  In keeping with a green theme, I have included an easy “green” soup made with green cabbage.

The great thing about cabbage is it’s ability to detox your system.  So with holiday indulgences at their all-time high, a nice bowl of cabbage soup for lunch or dinner can really help clean your system out.  Your liver will definitely thank you!  If you like, you can add some boiled chicken or some white beans or lentils to bulk it up and make an even heartier meal.

Cabbage Soup Recipe

• 6 large green onions
• 2 green peppers
• 1 or 2 cans of tomatoes (diced or whole)
• 3 Carrots
• 1 Container (10 oz. or so) Mushrooms
• 1 bunch of celery
• half a head of cabbage
• 1 package Lipton soup mix
• 1 or 2 cubes of bouillon (optional)
• 1 48oz can V8 juice (optional)
• Season to taste with salt, pepper, parsley, curry, garlic powder, etc.

Directions:

Slice green onions, put in a pot and start to saute with cooking spray.
Cut green pepper stem end off and cut in half, take the seeds and membrane out.
Cut the green-pepper into bite size pieces and add to pot.
Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot.
Clean carrots, cut into bite size pieces, and add to pot.
Slice mushrooms into thick slices, add to pot.
If you would like a more spicy kind of soup, add a small amount of curry or cayenne pepper into the soup at this point.You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need.
Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low.
Let soup cook for a long time – two hours worked for me. Season to taste with salt and pepper.

Food Addiction: Is It for Real?

Ah, there is nothing quite like the sweet taste of freshly-baked cookies, a chocolate truffle, creamy ice cream – whatever heavenly confection you find most appealing.  Perhaps your “high” comes from a slice of cheesy pizza with that perfect, chewy crust (stuffed with more cheese)!  Unfortunately, these craving often lead to more than just one bite and ultimately sabotage even the best efforts to lose weight and keep blood sugar levels stable.

People sometimes say things like “I can’t help it.  I’m totally addicted to (you name your favorite treat!)”.  But what if it’s true?  What if a food addiction could be for real?

“Hi, my name is Jane and I’m a sugar-holic.”

In fact, the “high” from eating certain foods can lead to compulsive overeating very similar to alcohol binges. So exactly when does a strong desire to eat something cross the line from a simple craving to becoming a food addiction? Well, it could be when that desire is so overwhelming there no longer seems to be a choice (i.e., to eat or not eat). Basically, you know you are going to eat it no matter what, even despite all rational thought.  But other more subtle signs may suggest you have a food addiction: using food to make yourself “feel better” when feeling depressed, anxious or just low as well as regularly eating even when you’re not hungry.

Simon Thornley, Ph.D., a researcher at the Auckland Regional Public Health Service in New Zealand, recently made the case suggesting that high-glycemic foods (sugary treats, white bread, potatoes) are  more “addictive” than low-glycemic foods (protein foods, legumes, some whole grains, green vegetables).

Writing in the November 2008 issue of Medical Hypotheses, Thornley made several striking comparisons between food addiction and tobacco addiction. Both are often characterized by the following:

1. consuming increasing amounts over time,
2. difficulty cutting back,
3. loss of control, and
4. withdrawal symptoms.

Dr. Thornley cites research showing that both addictive drugs as well as certain foods can affect neurotransmitters, those brain chemicals that are responsible for regulating mood. Chief among these neurotransmitters is dopamine.  It can create the “high” feeling associated with drug use, sex, and even shopping.  But guess what?  Dopamine production is also triggered by eating certain foods.

Doped Up with Dopamine

In a 2008 issue of the journal Obesity, researchers found that when rats binge on sugar, it triggers the release of dopamine in the brain in just the same way that cocaine does.

This research also showed that rats are far more likely to gain weight eating a diet heavy in sweets and fats, compared with the same amounts of fresh, whole foods. Furthermore, binging on sugar and then fasting afterward leads to neurotransmitter changes that result in increased anxiety states. When more sugar is given, it reduces that initital anxiety and, not surprisingly, the animals turn into “sugar-holics.”

Now you may be one of those people who can pass on cakes and candy but can’t resist things like bread or ice cream.  Interestingly, other research shows that the proteins in both wheat and dairy based products contain trace amounts of opioids, which are natural compounds chemically related to narcotics (think heroin, morphine, Vicodin). Although the amounts of these addictive substances are quite small, they could conceivably explain part of the power of “food addiction”.

In addition to these chemical compounds that can lead your body into physically craving certain foods, there is another physical reason that creates a sort of physical dependence on high glycemic impact foods (foods high in glucose content quickly released and absorbed by your body).

When you consume a food rich in quick-release glucose, your system absorbs the glucose rapidly and shoots the blood glucose level up quickly.  In turn, your pancreas releases a surge of insulin that drives the blood glucose levels down just as quickly.  In fact, blood glucose plunges so rapidly that your body overshoots and actually creates an even lower blood glucose level than before you ate the sugar rich food.  In essence, your body now goes into a low blood sugar state and sends powerful signals to your brain to eat again and eat something that will quickly bring your blood glucose levels back into a normal state.  This in turn sets off a cycle of consuming sugar rich foods once again.  Your body is now in a physical state of withdrawal and craving that continues to occur again and again.

Take the Cure:  Low GI

If high-glycemic foods tend to be addictive, then the antidote may be low-glycemic impact foods (GI), which have a much more moderate effect on blood glucose. Low glycemic impact foods are slowly absorbed and released into the blood stream, allowing the pancreas to slowly release insulin in order for that glucose to be used effectively and efficiently.  Dr. Thornley points out that low-glycemic foods may be to sugars and starches what a slow-release nicotine patch is for someone trying to stop smoking.

Because a consistently level blood sugar is so vital to good health, eating more low-glycemic fare is good advice for anyone, “food addicted” or not.  But if you are experiencing the roller coaster of a “food addiction”, then it is vital you begin today to get off that ride.  Eat more fruits and vegetables, moderate amounts of whole grains and yams and limit those highly sweet food items like cookies, cakes and pies.

You may need a little help in cleaning out your taste buds and supporting your blood chemistry while it begins to revert to a more normal state.  That’s where food diaries, group support and even smart supplements can help you tremendously.  Put the brakes on today and get a plan in place so that by the first of the new year, you are on track to creating a new you!

Chicken with Fruity Cranberry Sauce

This is an easy and tasty dish to make for the holiday seasons.  The beautiful and colorful combination is also healthy.  Olive oil is a healthy mono-unsaturated fat.  Onion is great as a detoxification vegetable (helps your liver cleanse your blood).  Cranberries are loaded with antioxidant capability.  The green apples have fiber.  The walnuts have vitamin E and healthy oils while the curry powder is loaded withspices for fighting inflammatory and neutralizing oxidative stress.   Wow!

Ingredients:

• 2 tsp olive oil
• 1/4 cup onion, minced
• 2 lbs boned and skinned chicken breasts (eight 4oz halves)
• 16 oz (1 can) cranberry sauce, whole berry
• 2 cups green apples, peeled and chopped
• 1/2 cup dried cranberries
• 4 tbsp walnuts, chopped
• 2 tsp curry powder
• 2 tbsp balsamic vinegar

Instructions:

Preheat oven to 350∞F.

Grease large shallow baking dish.
Add oil and onions and bake uncovered for about 5 minutes.
Add vinegar and stir well.
Place chicken breasts in the baking dish and baste the top of the chicken with the vinegar/onion mixture.
Bake uncovered for a further 10 minutes.

In a separate bowl, combine cranberry sauce, apples, dried cranberries, walnuts and curry powder.
Spoon over the chicken breasts.
Bake for an additional 15 to 20 minutes or until the chicken is cooked and no longer pink in the center.

Serve immediately with green vegetables and rice.

Healing the Wounds of War

As the holidays approach, it is easy to forget that much of our world remains locked in conflict, devastated by natural disaster and reeling from man-made injury.  Hurricane Katrina, 9/11, Kosovo,  the Gaza strip and Iran as well as Afghanistan are painful reminders of the damage done to many over the last decade.  In the midst of this turmoil, the concept of “peace on earth, good-will to all men” seems hard to envision.

However, one physician with amazing focus, energy and belief has been working hard for years to help heal the wounds of these “wars” with a set of powerful tools including genetic predisposition, nutrition, stress reduction, music and art therapy.  He is Dr. James Gordon and I am proud to say, a teacher and mentor to me over the years.

Dr. Gordon established the renowned Center for Mind Body Medicine in Washington, D.C. in the early 1990′s after an illustrious career including medical school at Harvard University, teaching at Georgetown University and research at the National Institutes of Health.  He is a leading psychiatrist in the field of using natural self-care strategies as the foundation of health for most modern diseases, including depression, anxiety, diabetes, heart disease and even cancer.

In addition, he has established a powerful program for helping victims of traumatic events in modern life that typically require years of struggle to overcome and often leave scars for life.  However, in just weeks Dr. Gordon’s program, Healing the Wounds of War, has allowed individuals to regain hope and move through life without years of therapy or quantities of prescription medications.  His techniques have been applied to the firefighters of New York City after 9/11, the victims of Hurricane Katrina and both Palestinians as well as Israelis in the Gaza strip.  His program was chosen by the country of Kosovo to be taught to each and every mental health-care provider in the whole country as the foundation of rebuilding the health-care infrastucture of that country, ravaged by war.

What is the Healing the Wounds of War Program?

Millions of people throughout the world suffer from the psychological aftermath of trauma. Buildings may be replaced and infrastructure rebuilt, but to rebuild the hearts and minds of men, women and children requires a different kind of skilled intervention.  After a traumatic experience, people need help to overcome their isolation, to mitigate the psychological consequences of the trauma and to again find meaning and purpose in their lives.

The approach developed by the Center for Mind-Body Medicine (CMBM) has proven effective in enabling children and adults to recover from traumatic episodes.  This comprehensive program employs mind-body techniques in a group model, and has been refined over twelve years through clinical application.  Simply put, it helps people who have experienced trauma to resume a normal life and to once again become effective members of their communities.

What is Post-Traumatic Stress Disorder (PTSD)?

Post-traumatic stress disorder (PTSD) was not officially introduced as a diagnosis until 1980, however PTSD is a worldwide problem, reaching alarming proportions in countries torn by violent conflict.

When faced with trauma, mind and body mobilize for defense. People who are confronted with a traumatic event or a life-threatening situation experience what is commonly known as the ‘fight or flight’ response. This biological response to immediate danger causes the release of high levels of stress hormones.  These hormones speed up the heart rate and breathing, flood the bloodstream with glucose for energy, slow digestion, redirect blood flow to the muscles and tense them in preparation to either fight or run.

Most people have experienced this biological survival response fleetingly. Difficulties, however, begin to develop when this stress response continues long after the stress hormones continue to flow. Physical functions as well as emotional and mental functions are altered.  Post- traumatic stress disorder may be one of the consequences.

The symptoms of post-traumatic stress include increased irritability, difficulty concentrating and insomnia, intrusive thoughts, images, nightmares and flashbacks, as well as persistent avoidance of things reminiscent of the trauma.  PTSD is associated with suicide, work impairment, depression, anxiety, alcohol and substance abuse, and other chronic health problems such as hypertension and pain syndromes.

What is Mind-Body Medicine?

Mind-body medicine focuses on the interactions between mind and body, and the powerful ways in which emotional, mental, social and spiritual factors can directly affect health.  Mind-body techniques – such as meditation, biofeedback, imagery and relaxation – use the conscious mind to directly affect the workings of the brain and the rest of the body.  The techniques exert their effect on the hypothalamus, the switching station in the brain, which exercises control over the autonomic nervous system  (which controls heart rate, blood pressure, etc.), the endocrine (glandular) system and the immune system.

The scientific literature on these approaches is now rich and robust.  Studies dating from the late 1960s show the power of these techniques to balance the hyperactivity ofthe sympathetic branch of the autonomic nervous system (the “fight or flight” response), which is implicated in many physical and emotional diseases and conditions. Practitioners promote relaxation through stimulation of the parasympathetic nervous system.

More recently, scientists have been able to show that these techniques create beneficial changes in many of the body’s physiologic responses (including blood pressure, stress hormone levels, pain response and immune functioning). Their use has produced significant clinical differences in conditions as diverse as hypertension, HIV, cancer, chronic pain, and insomnia as well as anxiety, depression, and post-traumatic stress disorder.

Conventional treatments for anxiety, depression and PTSD, such as psychotropic medication and individual or family psychotherapy, are expensive, labor-intensive, and often unavailable. In addition, these approaches have their limitations. Medications may suppress symptoms but do not eliminate them; and psychotherapy provides neither the group support nor the opportunities for empowerment so crucial for healing from PTSD. Such partial remedies do not equip people to continue to heal themselves.

The Center for Mind-Body Medicine has pioneered the use of self-care, mind-body skills and group support in war and post-war situations to treat PTSD, extreme anxiety and ongoing depression. Through its Healing the Wounds of War (HWW) program, it encourages and guides people who have felt helpless in the midst of war to experience and regain their own power to help themselves.  Not only can it relieve psychological trauma but it also promotes permanent changes in attitude and behavior.  This can help prevent chronic emotional and behavioral problems and physical illness.

Using established and scientifically valid approaches, the CMBM model has proven effective in diverse populations:  war-traumatized children in Kosovo; troubled youth in American schools; post-9/11 New York City firefighters; war veterans; military and diplomatic personnel in hostile situations; and those suffering from severe or chronic illness.  Designed as an educational group model, it is non- stigmatizing, and therefore encourages participation from those who may be averse to traditional counseling or “therapy”.

For more information about the Center for Mind Body Medicine or how you can help the “Healing the Wounds of War” program, simply click here.