My Discovery of Nutrition

     For my assignment in College Writing class this week, I need to complete a journal writing on
what I have chosen for my final essay. The topic I have chosen is Nutrition. My goal is to incorporate in this essay how I discovered the importance of proper nutrition, by what means I have and continue to incorporate in it my life and the role it has played in bringing me to where I am today.

     I feel it is important for my story to reflect back on my childhood and discuss what food was like when I was young. Growing up in the 60's – 70's, we were not taught about nutrition and I don't remember that word even being spoken. Other than “eat your carrots, it will help you see better” or “sugar will rot your teeth”, there wasn't any other mention of what a proper diet was. It was very important to eat what was placed in front of you and not to waste your food. My grandparents knew what it was like to go hungry and it was engrained in our minds how lucky we were to have food to eat. Honestly, I never felt really bad about leaving food on my plate as we had Irish Setters who were fed all of our table scraps along with their dog food. So nothing ever went to waste.

     Going to a restaurant or eating out was reserved for special occasions; such as birthdays or other celebrations. Once in awhile, we were able to get a burger and root beer from the Hires located down the street. Back then you couldn't just drive through, you had to park, order and they brought your food out on a tray. As a child is was fun for me to push the big orange button on the screen as soon as my dad was ready to order. We would then take our food to the drive-in theater across the street. Once we were there, my dad would put the seats down in the back of our old blue Ford station wagon. My sister and I would then make a bed in the back using our sleeping bags, blankets and pillows. It was a mini picnic inside the car. All while we were preparing, the smell of the burgers, fries and sauces made our mouths water and we could hardly wait for the first taste. Each bite was savored as we did not know how long it would be before we had such another decadent treat again.

     Meat and dairy were the main staple of our diet and we didn't know anything about the suffering or cruelty of animals. In fact, I didn't learn about factory farming until I was in my late twenties. My dad was an avid hunter so most of the meat we consumed was from the wild. Even though I am a vegetarian now, I still believe this was the more nutritious option. Moose burgers or chili, elk steaks, venison and even antelope were common at our house. Instead of chicken we mostly ate pheasant or some other small bird. This was never my favorite part of the meal but I ate it in small portions.

     As a teenager, I learned any creativity in the kitchen from the most popular and widely available, Betty Crocker Cookbook. White flour, white sugar, eggs and milk were almost always the main ingredients of any treat or bread. Now that I know there was never really a “Betty Crocker” our food system and diets seem so contrived and controlled. But at least we learned how to cook and had home-made meals as a family every night.

     I believe that my parents did the best they could with the knowledge they had at the time. They worked hard and never allowed us to go hungry which was the most important thing. And I am eternally grateful.

     Our food system and the way we eat has changed so much since then. In a lot of ways for the worse but some for the better. Today there is more knowledge readily available for those who want to incorporate proper nutrition in their diets. It also seems like more and more people are becoming aware of its importance. I am looking forward to sharing my journey and what I have learned with everyone.

REMEMBER... You Are What You EAT.  

Namaste,  Beci :)

History of Soda

A little history about soft drinks which I learned in Nutrition class this week.  Once again, something that started out fairly healthy and turned into pretty much poison for profits......

During the 1800s, local pharmacies started to experiment with medicinal herbs and essential oils to improve the flavor of mineral waters, to replicate them, and to create novel beverages. As the birthplace of soda was the local pharmacy, it is not surprising that many of the drinks still in existence today were developed by pharmacists and doctors, including Coca-Cola (invented by John S. Pemberton), Pepsi (originally introduced by Caleb D. Bradham asBrad’s Drink), and Dr. Pepper (created by Charles Alderton).

As the industrial revolution improved the production ability of bottle and cap makers to maintain carbonation, the ability to transport these beverages made it possible to turn pharmacy fountain drinks into soda drinks sold around the world. The original formulas have also been modified to reduce the cost of manufacturing, to extend shelf-life, and to meet new regulations.

However, nowadays, sodas have little in common with the original creations. For example, herbal extracts, such as coca leaf extract, are rarely used. Sugar has largely been replaced with less expensive high fructose corn syrup or, in the case of low-calorie soft drinks, with the artificial sweetener aspartame. Phosphoric acid is added for an “extra bite,” while caffeine is included as a stimulant. A number of preservatives, such as sodium benzoate and potassium sorbate, are used to inhibit bacteria, molds, and yeasts. In colas, the characteristic dark color comes from caramel coloring (burnt sugar). Red 40 and other artificial colorants are used in fruit-flavored drinks. Specific fruit flavor is achieved by adding flavoring agents, such as citric acid in citrus-flavored drinks. Also, do not forget about surfactants and emulsifiers, such as glyceryl abietate (glycerol ester of wood rosin) and brominated vegetable oil, necessary to improve solubility of the components. Thus, modern soft drinks contain numerous ingredients that are far from being “natural.”

When talking about sweetened beverages today, one must add fruit, sports, and energy drinks to the ever-present soda consumption. The Centers for Disease Control and Prevention estimates that half of all Americans consume at least one sweetened beverage per day, which has been shown to increase the risk of obesity, type 2 diabetes, cardiovascular disease, nonalcoholic fatty liver disease, gout, and decreased diet quality. Socioeconomic factors also play a role in consumption, as it has been shown that lower income status is correlated with an increased percentage of diet consumed as sweetened beverages.

Here is a chart on some of the ways drinking Soda affects your health....

So next time you reach for a soda, think about the harm it is doing your body.  There are alternate forms of beverages that are better for your health.

Remember, You ARE what you EAT & DRINK....   Beci

Reference:  American College of Health Care Sciences, Nutrition 101, Module 15

Dietary Supplements: Necessity or Waste?

    In our nutrition class, we have been learning about the advantages and disadvantages of adding supplements to our diet.  Whether it has been advertised to boost metabolism, build muscle or to combat disease; adding supplements have become a normal part of most Americans diets.  Most of us take supplements in order to consume our daily adequate nutrients; and we believe taking these pills, capsules, powders or liquids will make up for anything we are lacking in the foods we eat.

     While studying our textbook, Nutrition An Applied Approach, I have been surprised by some of the myths and facts in regards to supplementation and how it can either help or harm our bodies. Yes, some supplements can be toxic if we ingest too much. They can also negatively interact with prescription medicines and cause serious side affects to those suffering from certain ailments or disease. The following information is important for everyone using supplements or considering adding them to their diet.

      In the Dietary Supplement Health and Education Act (DSHEA) of 1994, “Dietary supplements are categorized within the general group of foods not drugs.” In other words the regulation of supplements is not as strict as the regulation on drugs. So as a consumer, we should all understand the facts about supplement regulation.

• Dietary supplements do not need approval from the FDA before they are marketed.
• The company that manufactures a supplement is responsible for determining that the supplement is safe; the FDA does not test any supplement for safety prior to marketing.
• Supplement companies do not have to provide the FDA with any evidence that their supplements are safe unless the company is marketing a new dietary ingredient that was not sold in the U.S. Prior to 1994.
• There are at present no federal guidelines on practices to ensure the purity, quality, safety, and composition of dietary supplements.
• There are no rules to limit the serving size or amount of a nutrient in any dietary supplement.
• Once a supplement is marketed, the FDA must prove it is unsafe before the product will be removed from the market.

     So how can we ensure that the supplements we are consuming are safe. The FDA suggests that consumers should practice the following tips. If you follow these guidelines, it may prevent purchasing supplements from fraudulent sources which could be detrimental to your health.

• Look for the U.S. Pharmacopoeia (U.S.P.) symbol or notation on the label. This symbol indicates that the manufacturer followed the standards that the U.S.P. Has established for features such as purity, strength, quality, packaging, labeling, and acceptable length of storage.
• Consider buying recognized brands of supplements. Although not guaranteed, products made by nationally recognized companies more likely have well-established manufacturing standards.
• Do not assume that the word natural on the label means that the product is safe. Arsenic, lead, and mercury are all natural substance that can kill you if consumed in large enough quantities.
• Do not hesitate to question a company about how it makes its products. Reputable companies have nothing to hide and are more than happy to inform their customers about the safety and quality of their products.

If you are going to order supplements over the internet, our textbook, Nutrition An Applied Approach, gives some great criteria to go through before you purchase.

1. What is the purpose of the website? Is it trying to sell a product or educate the consumer? Look for websites that provide educational information about a specific nutrient or product and doesn't focus on just making money.
2. Does the site contain accurate information? Remember testimonials are NOT reliable and accurate. Scientific research is the most desirable.
3. Does the site contain reputable references? Reputable references come from published scientific journals and should contain detailed information such as; names, journal title, date, volume, page numbers, etc.
4. Who owns or sponsors the site? Full disclosure should be made in the “About Us” or “About Me” section of the website.
5. Who wrote the information? Once again, full disclosure should be made.
6. Is the information current and up-dated regularly? You don't want to be following advice from an article that was written several years ago. Supplements and health information change so rapidly that most statistics from a few years ago are no longer relevant today.

   

 One thing that I have come to recognize is that supplements are not a replacement for food. There are many nutrients, vitamins and minerals in vegetables and fruits that you cannot get in supplements and many that most likely haven't even been discovered yet. But there are some people who can benefit from supplements such as vegans who do not consume adequate vitamins in their diets. A supplement providing riboflavin, vitamin B12, vitamin D, calcium, iron and zinc can be beneficial to those who fall within this group. Also, people with lactose intolerance can benefit from calcium supplements and the elderly can benefit from a multi-mineral supplement with vitamin B12. There are many others who can indeed benefit from supplements.

It is crucial for your health to not take supplements for any of the following reasons:

• Adding fluoride supplements for children who already drink fluoridated water.
• Taking supplements with certain medications that can have a negative interaction. One example is people who take Coumadin should not take vitamin E or K because it can cause excessive bleeding.
• Taking non-prescribed supplements if you have liver or kidney disease.
• Taking beta-carotene supplements if you are a smoker as it can increase the risk for lung and other cancers.
• Taking supplements to increase your energy level. Vitamins and minerals do not contain fat, carbohydrates or protein which is our major source of energy.     

Personally, I have found the best way to purchase supplements is through the recommendation of my Naturopathic Doctors (N.P.). Even though I trust them, I still did my own research and compared the supplements they endorsed to other brands. My findings gave me peace of mind that they were indeed safe and a good addition for my dietary needs. Always seek advise from your doctor, registered dietitian or health care professional in regards to taking supplements, especially if you are currently on prescription medication or suffer from any physical ailment.

AND REMEMBER ~ YOU ARE WHAT YOU EAT . . .

Namaste, Beci 

Reference:

Thompson, J., & Manore, M. (2006). The Role of Nutrition in Our Health. In Nutrition An Applied Approach. San Francisco: Pearson Education.  

Burnout: Are you SPENT ?

I have been reading the book, CLEAN: Remove - Restore - Rejuvenate by Alejandra Junger, MD., and preparing to start his cleanse.  This book was sent to me as curriculum from American College of Healthcare Sciences, where I am pursuing an Associates of Science degree in Complementary Alternative Medicine (CAM).  So I trust the wisdom and knowledge contained within. This morning I was reading through the warnings of who should NOT participate in this cleanse when I came across the section called, Are You Spent?  Yes, being "Spent" is an actual syndrome that is not recognized by most traditional physicians.  Dr. Junger goes on to give the following information about the "Spent" condition.

     "The Spent syndrome has been identified an treated extensively by my colleague, Dr. Frank Lipman, and it refers to patients who are exhausted, have low blood pressure and a host of other symptoms attributable to the depletion of their hypothalamic-pituitary-adrenal axis, the body's stress-regulating system.  Depletion of the adrenal system is rarely diagnosed by conventional doctors, largely because most blood tests and other laboratory evaluations come back as normal, despite the patients' experience of being constantly exhausted.  Dr. Lipman, my partner. . . and I, are seeing that this condition disproportionately affects women.  This could be because their hormonal systems are more complex, because they tend to express the effects of fatigue more acutely, or because women, as natural caregivers, are more likely to let themselves reach a point of burnout before asking for help."

Dr. Junger goes on to request that you ask yourself the following questions in order to help determine whether you have a problem with your adrenal function.

• Does it take you longer that average to recover from illnesses or injuries?
• Do you regularly have difficulty getting out of bed in the morning?
• Do you feel a sense of ongoing fatigue that is not relieved by a good nights sleep?
• Do you feel light-headed when getting up from a lying-down position?
• Do you have abnormally low blood pressure?
• Do you have extreme sensitivity to cold or tend to feel cold in environments where other do not?
• Do you have chronic level of anxiety or have you ever had panic attacks?
• Do you have periods of depression or frequent crying jags (also a hallmark of toxicity)?
• Do you have a tendency to bruise easily?

If you answered yes to two or more of these questions, it is important to find a health-care practitioner who understands how to check your level of adrenal function and work with you to improve it.

I answered yes to 8 of the 9 questions!  Luckily, I am working with two wonderful Naturopathic Doctors who are helping me get back on track.  I was diagnosed in June with Hypothyroidism and Iron-deficient Anemia.  While my symptoms are improving, I am still dealing with them all to some degree.  In order to go ahead with this cleanse, I will discuss it with my doctors and make sure my body is ready for this undertaking.

Dr. Junger recommends anyone with symptoms of the "Spent" condition, should read Dr. Lipman's book, Spent, which describes the syndrome and its treatment plan in detail.  He states, "The ability to tune in to what you need and distinguish between the conditions of toxicity and of being Spent may be one of the most important tools you can use to create a future free of hospital visits and prescription drugs - and full of vibrant health.

I just went on amazon and found that the book, Spent, was re-published as, REVIVE Stop Feeling Spent and Start Living Again.  I was able to purchase the Kindle Edition for $7.95.

Once I have read it, I will give you my full review.  

Have a great Sunday!

Namaste, Beci

Reference:

Junger, A. (2009). The Clean Program. In Clean: The revolutionary program to restore the body's       natural ability to heal itself. San Francisco: HarperOne.

Roasted Asparagus

Roasted Asparagus has become a regular side dish and even snack for me.  Sometimes it is difficult to decide between making sweet potato french fries or asparagus... and I love french fried sweet potatoes.

Roasted Asparagus Recipe

1 1/2 Lbs. fresh asparagus, trimmed  (Thin asparagus works best)

3 T, extra-virgin Olive Oil

1/2 tsp. Sea Salt

2 Tbsp Earth Balance Butter (optional)

Preheat oven to 500 degrees.  Trim the asparagus.  (For first timers, see video below).

Spread asparagus on a baking sheet in a single layer and brush with olive oil.  Sprinkle with sea salt and roast the asparagus in the upper third of the oven until the spears are tender when pricked with a tip of the knife: about 10 to 12 minutes depending on their thickness.  I like to cook them until the ends start to brown and get a little crispy.  Remove from oven.....

Optional.... I find the asparagus tastes so good as is that I do not need the additional ingredient. But for those of you who like butter, this is worth the try.  Immediately place the butter on a corner of the hot baking sheet to melt with tongs.  Transfer the asparagus to a serving platter.  Pour melted butter over the asparagus and serve.   Serves 6 but only two of us usually eat it all.

This asparagus goes with just about everything ~ I have put it on pizza, eaten with mashed potatoes or sweet potatoes and today we had it with scrambled eggs.  No, I don't usually eat eggs but found a lady down the street with chickens running around her back yard and bought some from her.  No factory farmed, store purchased eggs for me.

I wish that I could get a picture that does the taste justice.  You will just have to try it for yourself.

ENJOY.... and remember YOU ARE WHAT YOU EAT....

Beci

Oat & Apple Crumble

Here is my favorite recipe for an easy Oat & Apple Crumble...

Topped with a scoop of Nada Moo

6 Cups apples, peeled, cored & sliced, I used cooked apples

1 Cup Regular (Organic) Oats

1/2 Cup Whole Wheat Flour

1/2 Cup All-purpose Flour, I use non-bleached

1 Cup Brown Sugar

1 1/2 teaspoon ground Cinnamon

1/4 teaspoon sea salt

1/4 Cup apple juice 

2 Tablespoons Oil, I use melted coconut oil or olive oil

Preheat oven to 350 degrees.  Spread oats on a baking sheet and bake, stirring occasionally, for 15 to 18 minutes, until lightly browned and fragrant.  Cool.

In a lightly oiled 2-quart baking dish, arrange sliced apple in a single layer,  In a bowl combine dry ingredients, oil and apple juice.  Sprinkle over fruit and bake at 30 degrees for 35 to 40 minutes, or until browned.

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Since I don't consume dairy, I like to top my Apple Crumble with a scoop of Nada Moo Frozen coconut milk.  Their products are also Gluten Free.  There are many delicious flavors but I stick to the Vanilla....ahh for this luscious desert.   I love them all but the Lotta Mint Chip is my favorite.....

For more information on Nada Moo, go to their website @ http://www.nadamoo.com/

ENJOY... and Remember YOU ARE WHAT YOU EAT.... 

 Beci :)

An Apple A Day......

Many of the houses on my street have apples trees... how I wish there was one on my property.  But the next best thing was when my neighbor, Bob, told me to help myself to the apples on the tree just across the bridge. Even better, the apples are organic and have not been sprayed with anything. I have spent two mornings in the last week picking apples, coring, peeling and cooking them. So far I have turned them into Applesauce, Oat & Apple Crumble and Apple-Cinnamon muffins (recipe listed in previous blog).  Other than the time spent peeling the apples, cooking them was an easy process.

All I did was rinse them off, core & peel them, cut them up in small chunks and bring them to a boil in a pan of water with a couple of teaspoons of cinnamon and a teaspoon of allspice added. You can also add sugar, if you want sweetened applesauce. Since I use most of my applesauce in recipes (including my dogs treats) I wanted it unsweetened.  Watch them carefully, as it only takes the apples a few minutes to cook.

For Applesauce, I placed the drained apples in my blender and pureed to the desired consistency.  If it is too thick, you can add some of the apple juice from the pot into this mixture.  I also bottle and save the juice to be used in other recipes.

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Nutritional Information & Factz

 We have all heard the saying "An apple a day keeps the doctor away" but most have no idea that the apple was one of the First "Powerfoods".  The nutritional values of this beautiful & amazing fruit are limitless.  Here is a list of the top ten Health benefits, according to www.care2.com

Health Benefitz:

1. Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury.
2. Apple pectin helps reduce cholesterol levels by lowering insulin secretion.
3. In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.
4. According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.
5. Apple cider vinegar can help prevent the formation of kidney stones.  (And recently helped cure me of my nasal infection.)
6. Studies indicate that eating apples daily can reduce skin diseases.
7. According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't.
8. An apple has only 50-80 calories and has no fat or sodium.
9. Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium.
10. Apples provide a source of potassium which may promote heart health.

I would like to add to the above list, The Anti-Cancer Properties of APPLES:

Over the last decade, a host of studies have been done on the anti-cancer properties of apples. Many of these studies have made headlines by producing surprising and favorable results.

Although most of the studies done thus far have focused on specific chemical compounds or nutrients in apples, when we look at the nutrients studied together we get a clearer picture of apples as anti-cancer powerhouses.

Due to the weight of mounting evidence for apples’ anti-cancer properties, they have been added to the American Institute of Cancer Research’s “Foods That fight Cancer” list.

Read more: http://www.care2.com/greenliving/anti-cancer-apples.html#ixzz2ikbO2vGX

Aspects of apples studied in relationship to anti-cancer properties and other disease prevention:

•  Vitamin C (antioxidant)
•  Fiber/Pectin (cleansing, lowering cholesterol)
•  Flavonoids, such as quercetin (which slow development of cancers of the colon, lung and  breast.)
• Triterpenoids, found in the peels of (ORGANIC) apples (which inhibit or kill cancer cells)

Interesting Apple Factz:

~ There are more than 7,500 varieties of apples.
~ The apple tree is a member of the rose family.
~ When you eat an apple you are consuming a lot of air; 25 percent of their volume is air!
~ Apples have 5 percent protein.
~ Apple trees can live to be 100 years old!
~ The largest apple weighed three pounds.
~ In ancient Greece when a man proposed to a woman he would toss her an apple and if she decided to catch it, it meant she accepted.
~ The original proverb about eating an apple a day, which came about in 1866, was: "Eat an apple on going to bed, and you'll keep the doctor from earning his bread."
~It takes the energy from 50 leaves to produce one apple.

To get the most from eating power food apples:
~ Eat apples with skin to get the nutrients; many of the nutrients are in the skin or just under the skin (most of the vitamin C and vitamin A are in the skin).
~ Apples have been found to be the most heavily pesticide-contaminated produce products according to The Environmental Working Group. The most common pesticides found on apples are Permethrin and DDT. Non organic apples are often waxed which is not digestible. So...Try to buy organic apples or if you cannot, wash them thoroughly before use preferably with a fruit and vegetable wash or peel them.

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I have also read, and believe through experience that Apples are better at giving you energy and mental clarity than caffeine.... even first thing in the morning.

So take advantage of any opportunity you have to pick or purchase local, organic Apples right NOW.... before the winter comes.

Happy Eating....   Beci