tag:blogger.com,1999:blog-26567132346359097902024-03-05T22:07:03.296-08:00Feed Your SpiritA Feast of Healing through Powerful Foods, Natural Remedies, and Anti-aging NutritionAdele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.comBlogger37125tag:blogger.com,1999:blog-2656713234635909790.post-27303404592258029212015-03-10T13:37:00.001-07:002015-03-10T13:37:19.765-07:00Healing Vegetable Soup<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="mso-fareast-font-family: "Arial Unicode MS";">Any good healing program
takes a lot of vegetables! That’s why I like this very dense and
nutrient-packed soup that has more vegetables than broth.<span style="mso-spacerun: yes;"> </span>And as is my preference, it’s easy and fast
to make too.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br />
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<span style="mso-fareast-font-family: "Arial Unicode MS";">It not only lasts several days in the
fridge and is very handy to have around for any meal or snack, it freezes well too (especially in serving-size containers).<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="mso-fareast-font-family: "Arial Unicode MS";"><span style="mso-spacerun: yes;"></span></span> </div>
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<span style="mso-fareast-font-family: "Arial Unicode MS";"><span style="mso-spacerun: yes;"></span>One of my favorite breakfasts is one cup of
this soup, with two soft-cooked eggs (with grass-fed butter).<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="mso-fareast-font-family: "Arial Unicode MS";">Try adding olive oil or
grass-fed butter (or ghee) to a bowl of this soup – it’s delicious!<span style="mso-spacerun: yes;"> </span>With Italian seasoning added while cooking, it tastes
like minestrone soup. A little parmesan cheese (if you can eat it) also
tastes great.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<span style="mso-fareast-font-family: "Arial Unicode MS";"><strong>Healing Vegetable Soup<o:p></o:p></strong></span></div>
<span style="mso-fareast-font-family: "Arial Unicode MS";"> </span><br />
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<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">Add
about 3-4 cups fluid to a stockpot to start boiling:<span style="mso-spacerun: yes;"> </span>chicken or veg stock, bone broth, or just water<span style="mso-spacerun: yes;"> </span>-- anything
you like or have on hand. <o:p></o:p></span></div>
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<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">Start
adding the veg that will take longest to cook and also to start flavoring the
broth: <o:p></o:p></span></div>
<div style="text-align: left;">
<!--[endif]--><span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";"></span></div>
<ul style="text-align: left;">
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">1 large can chopped tomatoes with juice (or fresh tomatoes chopped)<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">1 onion<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">1-2 carrots<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">2 stalks celery<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">3+ cloves garlic <o:p></o:p></span></div>
</li>
</ul>
<div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";"> </span></div>
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<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">Then
after it’s boiling (add more fluid if necessary throughout -- keep the fluid
level just above the veg level), add a cornucopia of any vegs you like or have
on hand: <o:p></o:p></span></div>
<div style="text-align: left;">
</div>
<ul style="text-align: left;">
<li><div class="MsoFooter" style="line-height: 16pt; margin: 0in 0in 0pt; tab-stops: .5in; text-align: left;">
<!--[if !supportEmptyParas]--><!--[endif]--><span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">1 T. Italian seasoning (if you like…the soup will taste like minestrone)<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">kosher or sea salt, ground pepper to taste<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">bell pepper (I like red )<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">leeks (white part)<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">asparagus<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">green beans<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">fennel bulb<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">zucchini <o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">green cabbage, shredded<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">collards or kale (leaves only)<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">baby spinach (add toward the end)<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">chopped cilantro, parsley, or basil (add toward the end)<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">handful frozen green peas (just before turning off heat)<o:p></o:p></span></div>
</li>
<li><div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">brussel
sprouts or broccoli (cook these separately and add at the end)<o:p></o:p></span></div>
</li>
</ul>
<div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";"><o:p><span style="mso-fareast-font-family: "Arial Unicode MS";">After cooking, the veg can either be chopped fine in a food processor (not quite pureed) or the vegetables eaten chunky as cooked with some broth.<span style="mso-spacerun: yes;"> I hope you enjoy it as much as I do. </span></span></o:p></span></div>
<div style="text-align: left;">
<span style="mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";"><o:p><span style="mso-fareast-font-family: "Arial Unicode MS";"><span style="mso-spacerun: yes;"></span><o:p></o:p></span></o:p></span> </div>
<div style="text-align: left;">
</div>
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<span style="font-family: Arial; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">To your best health!<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: Arial; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";"> <!--[endif]--><o:p></o:p></span></div>
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<span style="font-family: Arial; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";"><em>Adele Sonora</em> <o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: Arial; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";">B.S. Nutrition Science<o:p></o:p></span></div>
<div style="text-align: left;">
<span style="font-family: Arial; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: "Arial Unicode MS";"><a href="mailto:asonora@cal.net">asonora@cal.net</a><o:p></o:p></span></div>
<div style="text-align: left;">
</div>
</div>
Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-12578193818649514242015-02-25T10:35:00.001-08:002015-02-25T10:35:30.673-08:00Berry Coconut "Raw" Cereal<div dir="ltr" style="text-align: left;" trbidi="on">
Eating raw food can be as easy as chomping into an apple with a handful of nuts. But for breakfast, why not have something a lot tastier that really bumps up the nutrients. It's also quick to make -- a virtue I never tire of! <br>
<br>
Something that raw foodists have been onto for awhile is how amazing creative combinations can taste. A burst of berry flavor in this dish is like nothing you've ever tasted! <br>
<br>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivKGDAtioK9dlXA2zGKjOGvIjcYVflxqKA82vgBav0l_uQY-bi5nuUdKSpwS9Wd8qze7GMnxJM1jMNpqivxLe0UktsOrfPEKmR2U23nfx08BofrG9coaekKsyi_GRefXPPS-nSQ9H5BGY/s1600/IMG_6281.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivKGDAtioK9dlXA2zGKjOGvIjcYVflxqKA82vgBav0l_uQY-bi5nuUdKSpwS9Wd8qze7GMnxJM1jMNpqivxLe0UktsOrfPEKmR2U23nfx08BofrG9coaekKsyi_GRefXPPS-nSQ9H5BGY/s1600/IMG_6281.JPG" height="173" width="320"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Berry Coconut "Raw" Cereal</td></tr>
</tbody></table>
But the best attribute? You won't believe how much protein this cereal has -- not an easy feat when eating a plant-based diet. Or even with animal protein. I see too many people (including myself sometimes) not getting near enough protein for breakfast. So how much does this cereal have? </div><a href="https://adelesonora.blogspot.com/2015/02/berry-coconut-raw-cereal.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com2tag:blogger.com,1999:blog-2656713234635909790.post-90376251333399840962014-07-12T09:22:00.004-07:002014-07-12T09:22:49.877-07:00Zuccini Turkey Burgers<div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDb7FK6xjLijQ43EiwMQeXjRkK5f5fxT0Fcb7CkQEwm4NLto9SEtzw6cB2lufGMsWLOk01rNtUXEOqH1tqU0ob4oP-OKpU_Mzl0rHlB8PRqk7RI280x_65CJZycegX4R_9waT0X-FVk_s/s1600/zucchini+pivd.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDb7FK6xjLijQ43EiwMQeXjRkK5f5fxT0Fcb7CkQEwm4NLto9SEtzw6cB2lufGMsWLOk01rNtUXEOqH1tqU0ob4oP-OKpU_Mzl0rHlB8PRqk7RI280x_65CJZycegX4R_9waT0X-FVk_s/s1600/zucchini+pivd.jpg" height="132" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The zuccini is undetectable in <br />
these burgers, but adds <br />
phytonutrients, fiber, and<br />
moistness.</td></tr>
</tbody></table>
This recipe is so simple, one is tempted to add things to it -- many of my friends have tried. But it needs nothing else. The way I designed this dish (almost accidentally) was to be totally delicious with just these simple ingredients. <br />
<br />
Not only is it "fast good food" (my favorite kind) -- it's nearly a meal in itself. <br />
<br />
<h2>
Adele's Zuccini Turkey Burgers </h2>
<br />
1 lb ground turkey (I prefer regular ground turkey; turkey "breast" is too dry)<br />
1 small to small-medium zuccini<br />
1/2 large onion or 1 small onion<br />
4 T. oat bran<br />
4 T. olive oil<br />
salt and pepper to taste <br />
<br />
Process in the food processor with steel S blade the zuccini and onion into very small pieces (don't puree it). Add to other ingredients and mix well. Shape into burgers -- I use an ice cream scoop to make about 2 oz burgers. <br />
<br />
Saute in olive oil (or coconut oil or grapeseed oil) on medium about 3-4 minutes each side. Make sure the pan and oil are pre-heated to carmelize the burgers. This is where a lot of the great taste comes from. Makes about 8 or more small burgers. <br />
<br />
Let me know how you like them! <br />
<br />
<br />
--<em>Adele Sonora</em><br />
<em>Nutrition and Health Educator</em><br />
<a href="mailto:asonora@cal.net"><em>asonora@cal.net</em></a> </div>
Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-16748285204252383142014-02-08T17:32:00.002-08:002014-02-08T17:32:41.343-08:00Cream of Broccoli Soup<div dir="ltr" style="text-align: left;" trbidi="on">
Surely there are people in the world who don't like broccoli. But I'm not one of them! And this is definitely one of my favorite ways to eat it. <br>
<br>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK4_tMk2sgAX0IXsx0aEUsfDhKER79-chPg4hQgUGHrudjZQzUOS0QsOnmZcqvRwOtay9VqynUjhypc0327WJSQoM5gP6A15NnnrSQ3hqvxc172IknYx24z0d-6m0Dx3mBgg4LTMLjfs4/s1600/broccoli.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK4_tMk2sgAX0IXsx0aEUsfDhKER79-chPg4hQgUGHrudjZQzUOS0QsOnmZcqvRwOtay9VqynUjhypc0327WJSQoM5gP6A15NnnrSQ3hqvxc172IknYx24z0d-6m0Dx3mBgg4LTMLjfs4/s1600/broccoli.jpg"></a>What makes broccoli so healthy? Like all the other cruciferous vegetables -- brussel sprouts, cauliflower, cabbage and so on -- there's a secret ingredient that packs a wallop when it comes to </div></div><a href="https://adelesonora.blogspot.com/2014/02/cream-of-broccoli-soup.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-43626229720317840032013-03-05T13:37:00.000-08:002013-03-05T13:37:47.234-08:00Berry Blast "Cereal"<div dir="ltr" style="text-align: left;" trbidi="on">
Say goodbye to cold boxed cereals when you say hello to this fast and easy breakfast cereal. It takes about 2 minutes in the food processor. <br />
<br />
For all the folks who are gluten-free, dairy-free, and even grain-free, it's a fun alternative to start the day. And even if you're not any of those, I bet you'll still like it! It could make a great snack too. <br />
<br />
<br />
<strong>Berry Blast Cereal</strong> <br />
<br />
<em>Serves 1 (about 3/4 cup)</em><br />
<em></em><br />
<em>Note: all tablespoon measurements are "heaping".</em> <br />
<br />
In food processor, process with steel blade until finely ground: <br />
<br />
<em>1/4 cup raw almonds, walnuts, or sunflower seeds</em> <br />
<br />
Then add and continue pulsing: <br />
<br />
<em>1/2 large granny smith apple cut in big chunks</em><br />
<em>1 T. shredded coconut (unsweetened) or coconut flour</em><br />
<em>2 T. flax meal </em><br />
<em>1 T. coconut oil (extra virgin)</em> <br />
<em>optional: 1/2 scoop whey (unflavored) or other protein powder for more protein; otherwise it's about 10 grams protein. </em><br />
<br />
The "cereal" is tasty just like this and can be used as a base for other creative ideas, like adding spices. But for the berry burst, at this point add to the mixture: <br />
<br />
<em>a handful of blueberries, raspberries, or strawberries (the raspberries create an especially vibrant flavor)</em> <br />
<br />
Pulse several more times until the berries are mixed in. I like to press the mixture into a 1/4 measuring cup to mold, then turn out into a pretty dish. Add a few berries on top for color. And enjoy! <br />
<br />
<br />
Adele Sonora<br />
Nutrition and Health Educator <br />
<a href="mailto:asonora@cal.net">asonora@cal.net</a> <br />
<br />
</div>
Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-76016509507652797622012-03-27T11:54:00.000-07:002012-03-27T11:54:04.227-07:00Spinach Basil Pesto<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "Trebuchet MS", sans-serif;">Pesto is a great way to eat vegetables, I've decided. By varying the greens (like using just basil or just cilantro) or the nuts (almonds or walnuts instead of pine nuts), it can be made in lots of creative ways.</span><br>
<br>
<span style="font-family: "Trebuchet MS", sans-serif;">But it's always packed with nutrients. Like the </span><span style="font-family: "Trebuchet MS", sans-serif;">B vitamins and phytonutrients in green leafies, the anti-oxidant (anti-inflammatory) properties of garlic and olive oil, and increased alkalinity from fresh lemon.</span><br>
<br>
<span style="font-family: "Trebuchet MS", sans-serif;">The added spinach in my version also gives the best food source of CoQ10, which works for the body's energy metabolism (think Popeye!) especially for the heart, lungs, and kidneys. It's also an all-around anti-oxidant as well. For this reason alone (the CoQ10), I always keep a box of organic baby spinach washed and ready to eat in the fridge.</span><br>
<br>
<span style="font-family: Trebuchet MS;">Probably most important is the taste really hits the spot! And with Herculean versatility, spices up anything from crackers to pasta to a french omelette. Did I mention it takes about 2 minutes to make? </span><br>
<span style="font-family: Trebuchet MS;"></span></div><a href="https://adelesonora.blogspot.com/2012/03/spinach-basil-pesto.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com2tag:blogger.com,1999:blog-2656713234635909790.post-9326423888630720392012-03-21T18:33:00.001-07:002012-03-21T18:54:35.545-07:00Burn Belly Fat the Easy Way<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "Trebuchet MS", sans-serif;">Or...<em><strong>Jeans That Can
Change the World</strong></em> <o:p></o:p></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;">Recently my mind was occupied with some of the really big things happening in
the world lately:<span style="mso-spacerun: yes;"> </span>earthquakes,
tsunamis, nuclear meltdowns, genocide, civil wars, political protests and
uprisings, and election year.<span style="mso-spacerun: yes;"> </span>While
distracted with these thoughts and getting dressed one morning, I
discovered to my horror that my pants would not snap up.</span><br>
<br>
<span style="font-family: "Trebuchet MS", sans-serif;">My belly had gotten
too big for my favorite jeans!</span><br>
<br>
<span style="font-family: "Trebuchet MS", sans-serif;">Now, I realize that
my fattened belly hardly qualifies as an event of huge importance in the scheme
of world events.<span style="mso-spacerun: yes;"> </span>But as a harbinger of
even “bigger” things to come, it takes center stage in my little world.<span style="mso-spacerun: yes;"> Because i</span>f my pants won’t zip up today, then what could
tomorrow bring, or next week, or next month....?</span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;">After all, if I can remove stress from my daily life, no matter how small, then I'm freed up to use my energy in more beneficial ways and contribute to solutions in feeling, thought, and spirit -- in my neighborhood, city, state, country -- and even the world.</span><br>
<br>
<span style="font-family: "Trebuchet MS", sans-serif;">At least, that’s
the way I see things.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Book Antiqua";"><span style="font-family: "Trebuchet MS", sans-serif;">So without the
panic of a three-minute tsunami warning, I calmly and resolutely resolved to
begin diet proceedings.<span style="mso-spacerun: yes;"> </span>While
attempting to ignore the fact that diets don’t work – we all know that.</span><span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br>
<span style="font-family: "Book Antiqua";"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;">But.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;">I’ve got a few tricks
up my sleeve, knowing what I do about the way food works and what can be done
with it.<span style="mso-spacerun: yes;"> </span>So I’m sharing one of my
favorite tips with you, in case you’ve found yourself with either a bit (or a
lot) extra that needs your own private world’s attention.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;">It’s called carb
cycling.<span style="mso-spacerun: yes;"> </span></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span></div><a href="https://adelesonora.blogspot.com/2012/03/burn-belly-fat-easy-way.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-4043917888168919582012-03-02T08:42:00.000-08:002012-03-02T11:06:36.832-08:00Flax Meal Pancakes<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "Trebuchet MS", sans-serif;">My initial sullen resentment when going gluten-free (no wheat, rye, or barley) and low-carb has lately turned to a dawning realization that, no, I won't be required to hike Mt. Everest at all. But instead, I can slowly meander through low-lying pleasant valleys (okay, with a few hills sprinkled in), admiring the colors, smells, and tastes of things</span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br>
<span style="font-family: "Trebuchet MS", sans-serif;"></span></div><a href="https://adelesonora.blogspot.com/2012/03/my-initial-sullen-resentment-when-going.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com5tag:blogger.com,1999:blog-2656713234635909790.post-58249754299715510692011-12-30T14:35:00.000-08:002013-12-07T19:28:40.823-08:00Could Your Thyroid be Low?<div dir="ltr" style="text-align: left;" trbidi="on">
Have you been told lately that your thyroid tests are “just fine” or “normal”? And yet you still feel tired or sluggish all the time, keep gaining weight, and have a bevy of almost puzzling symptoms that seem unrelated? Well, it’s time to give your thyroid some attention. Why? <br>
</div><a href="https://adelesonora.blogspot.com/2011/12/could-your-thyroid-be-low.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-10149339333278362162011-11-29T13:59:00.000-08:002011-12-30T19:18:55.897-08:00Cranberry Oat Bran Muffins<div dir="ltr" style="text-align: left;" trbidi="on">
This versatile muffin recipe came from a small book many years ago called "Simple Living". And they really are simple. I've varied the recipe over the years adding different combinations of<br>
</div><a href="https://adelesonora.blogspot.com/2011/11/cranberry-oat-bran-muffins.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-38156607312306588362011-08-04T16:22:00.000-07:002011-12-30T19:20:18.896-08:00Romaine Lettuce: Hard-working Bread Substitute<div dir="ltr" style="text-align: left;" trbidi="on">
Bread is a thing of the past, for some of us, not only for gluten sensitivity or intolerance, but because it's often wasted calories. Wheat used to be more nutritious many years ago before our food supply became industrialized, but nowadays, eating bread just means eating more <br>
</div><a href="https://adelesonora.blogspot.com/2011/08/romaine-lettuce-hard-working-bread.html#more">Read more »</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-2675104097359624562011-07-28T19:11:00.000-07:002014-08-15T13:05:07.103-07:00Chocolate Orange Zuccini Bread<div dir="ltr" style="text-align: left;" trbidi="on">
The beauty of zucchini is it can be used in so many different dishes because of its neutral taste. Here's my take on a lovely zucchini bread (if made in a bread pan) or cake (if made in a bundt cake pan -- my favorite way). By using the basic recipe, this zucchini bread can be converted into most anything. Try adding orange zest to this recipe, or more spices and more raisins. For a grain-free version, leave out the sorghum and use all almond meal. <br />
<br />
1 cup almond meal (I grind raw almonds in food processor)<br />
1 cup sorghum flour (can use all almond meal or all sorghum flour)<br />
1/2 cup or less xylitol (or sweetener of your choice)<br />
2 tsp baking powder<br />
1/2 tsp salt<br />
1 heaping tsp. xanthan gum<br />
2 tsp. cinnamon<br />
1/2 stick to 3/4 stick butter (melted)<br />
2 tsp. vanilla<br />
scant 1/4 cup milk (of any kind)<br />
3 eggs<br />
3 cups shredded zuccini<br />
2-4 T. orange zest from one orange (optional)<br />
3/4 to 1 cup bittersweet chocolate chips <br />
1/2 cup raisins<br />
<br />
Mix all dry ingredients together. Separately beat eggs and add vanilla. Add to dry ingredients, then add melted butter, milk, shredded zucchini, raisins, and chocolate chips -- stir until just mixed. <br />
<br />
Pour into buttered bundt cake pan (or bread pan). It will fill the bundt pan halfway. Bake at 350 for about 30-35 minutes, depending on how hot your oven bakes. A loaf pan may need more time. <br />
<br />
Let me know how you like it! <br />
<br />
Adele Sonora<br />
Nutrition and Health Educator<br />
B.S. Nutrition Science <br />
<a href="mailto:asonora@cal.net">asonora@cal.net</a> </div>
Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-46658129144778139812011-05-26T12:08:00.000-07:002011-05-26T15:38:28.055-07:00Eating Enough Protein is So Crucial<em>The topic of protein is one of my favorites. Why? While getting my degree in nutrition science, I was fascinated with proteins and enzymes and did research on amino acids (e.g., using amino acids like tryptophan for depression) -- but that's not why. It's because I've discovered for myself the value of eating protein "therapeutically", which means for healing. The results can be quite profound. And that is why I'm constantly harping on the value of eating a high-protein diet for healing (80 grams of protein a day, or even a bit more). </em><br />
<br />
<em>I was going to write about the in's and out's of why we need enough protein, but decided to post a "guest speaker" -- Dr. Lawrence Wilson, M.D. I'm pretty sure I couldn't say it any better than he has on his website. And I believe he is someone that has even </em>more<em> to say on the subject than me!. So I"m quoting his article, below, in hopes it will be helpful to you too. </em><br />
<br />
<em>By the way, Dr. Wilson is an expert in natural healing, detoxing and infrared saunas, nutritional balancing, and mineral hair analysis. He had to heal himself completely from a serious health condition and now helps others. He's definitely been a great teacher in my healing quest, and I've followed him for several years now. Have a look at his website if you're inclined, but be forewarned -- there's a lot of great information there.</em> <a href="http://www.drlwilson.com/Articles/PROTEIN2.htm">http://www.drlwilson.com/Articles/PROTEIN2.htm</a><br />
<br />
<strong>THE IMPORTANCE OF PROTEIN</strong> <br />
<br />
by Lawrence Wilson, MD<br />
© January 2009, The Center For Development<br />
<br />
Proteins are the most amazing group of molecules in the human body. They are incredibly complex chains of smaller molecules called amino acids. These strings of amino acids are then folded into complicated shapes to create millions of critical body components. The DNA double helix is a familiar example of a protein.<br />
<br />
Proteins Equal Motion. Proteins are associated with motion, the basic quality of animal life. What sugars and carbohydrates are to plants, proteins are to animals. <br />
<br />
<strong>WHAT ARE PROTEINS USED FOR?</strong><br />
Proteins include virtually all hormones such as insulin and progesterone. Hemoglobin, a blood protein, carries oxygen to the cells. Heat shock proteins help rebuild our cells after stress. Transferrin and other transport proteins bind to minerals and carry them through the body. Muscle protein is responsible for our ability to move. Proteins such as RNA and DNA in the nuclei of our cells are responsible for the genetic code. <br />
<br />
Proteins are also essential for the body structure. Bone forms in a protein matrix. Other structural proteins include collagen, cartilage, elastin and keratin that forms the skin. <br />
<br />
Enzymes. All enzymes are proteins. Thousands of enzymes facilitate every chemical reaction in the body. Proteins may also be converted to sugar or fat to be used for fuel. Adequate protein helps maintain a good energy level, stabilizes blood sugar, assists adrenal and thyroid activity, helps control weight and assists bowel function.<br />
<br />
<strong>PROTEINS IN OUR FOODS</strong><br />
The main source of protein is our diet. We eat proteins from animals and plants. We break them down into their amino acid components and then rebuild them into our body proteins. This is called protein digestion and then protein synthesis. <br />
<br />
Protein-containing foods can be divided into three groups:<br />
<br />
*<strong> Concentrated protein foods</strong> include red meats, poultry, fish, eggs, nuts, seeds, cheese, yogurt and beans. Others are wheat germ, brewer’s yeast, nutritional yeast and some algae such as spirulina. These foods contain about 20% protein or more. I do not recommend spirulina or algae as they are difficult on the liver due to some of their contents. They are often found in some “green superfood’ powders, food bars and drinks.<br />
* <strong>Medium-protein foods</strong> include grains such as rice, wheat, oats, millet and barley. These contain 6 to 14% protein and are considered incomplete proteins. This means they should be combined with other protein foods to provide complete protein. Unfortunately, modern hybrid grains often contain much less protein than the grains that were grown 100 years ago or earlier. Wheat, for example, used to have 12-14% protein and now contains six percent in many instances. Even organically grown grains today are hybrids<br />
<strong>* Low-protein foods</strong> include fruits, vegetables and juices. These contain less than 5% protein.<br />
<br />
<strong>PROTEIN SUPPLEMENTS</strong><br />
In addition to the sources above, some people like to use protein supplements. These include protein powders, protein bars and drinks, meal replacements, hydrolyzed or pre-digested protein and amino acid supplements. Let us discuss these products in more detail. <br />
<br />
<strong>Powder versus whole foods</strong>. Protein powders and supplements are made from a variety of sources. Some are much better than others, although we always prefere whole foods to all powders, drinks and food bars unless one cannot find real foods.<br />
<br />
<strong>Soy protein</strong>. The most popular protein drinks and bars are often made from soy. The label may say made from soy protein isolate or just soy or soybean protein. However, often it just says textured vegetable protein and this also means soy in most all cases. Thousands of products are made of this, such as Hamburger Helper, vegetarian burgers and many other products.<br />
Soy problems. Soy protein powders and foods made with it are probably the worst ones and are best avoided altogether. Soy is not a particularly high quality source of protein, although it is technically a complete protein. <br />
<br />
However, the soy is always processed and must be. This renders it less desirable as processing damages the protein structure a lot. In fact, it is usually a leftover byproduct of the manufacture of soybean oil. Chemicals such as acetone may be used to extract the oil, leaving a residue of chemicals in the soy protein.<br />
Soy has other drawbacks such as containing too much copper, low zinc, enzyme inhibitors, thyroid inhibitors and other toxic residues. Its main benefit is its low cost, which is very important to food manufacturers.<br />
<br />
<strong>Egg</strong>. Egg protein powder is also often labeled as albumin. This is generally a much better form of protein powder, drink or bar than soy or most others.<br />
Milk Sources. Another excellent source of protein powders widely used in some health bars and powders is whey powder, usually made from cow or goat milk.<br />
<br />
The other form of milk protein powder widely used called casein. This one is considered inferior to whey because it causes many sensitivities or allergies in some people. Casein is a sticky substance that is mucus-forming for many people as well.<br />
<br />
Others. Protein powders may also be made from rice, yeast or fish. These are also excellent for those who cannot tolerate the others. <br />
<br />
Animal sources such as fish are generally more complete proteins, but are also more costly. Nutritional and brewer’s yeast are good sources of protein that also contain selenium, chromium and B-complex vitamins that most people need. <br />
<br />
Rice or even oat protein sources are good if you are allergic to many protein foods. However, they are less complete proteins. <br />
<br />
<strong>Predigested protein and pure amino acids</strong>. Some protein supplements such as Bragg’s Liquid Aminos contain pre-digested protein. This means the protein has been broken down into its amino acids by a chemical process so it requires much less digestion. <br />
<br />
Hydrolyzed protein and free-form amino acids (see below) are the best ways to get protein if one’s digestion is totally compromised, as occurs with cancer patients and some other ailments. <br />
<br />
<strong>Hydrolyzed protein</strong>. These are found in some products. Thee source is often soy, however. This is a definite disadvantage. Also, unfortunately, hydrolyzed protein always contains monosodium glutamate or MSG, a harmful food chemical. It occurs naturally as part of the processing of hydrolysis. Seacure, however, is a pre-digested fish product that does not contain MSG. <br />
<br />
<strong>Pure grown amino acids</strong>. A much more expensive type of protein supplement is pure amino acids that are made by fungal organisms grown in a laboratory. These usually come in capsules and are called free-form amino acids.<br />
<br />
These make excellent supplements unless on is sensitive to the fungus they are made from. The other problem with these is very high cost relative to the other protein supplements discussed above. However, they are excellent for ill people to improve their amino acid intake. <br />
<br />
<strong>Meal replacements</strong>. Protein powders are sold either as meal replacements or to add to a meal. Meal replacements contain extra vitamins and minerals, and usually a sweetener. Products designed to be added to food or drink usually do not contain as much sweeteners or added vitamins. <br />
<br />
If you use protein powder as a meal, be sure to buy a product that is enriched with vitamins and minerals. Otherwise, you are getting a very incomplete meal. <br />
<br />
I never recommend replacing more than one meal a day with a protein powder or bar. Protein powders and bars make decent snacks between meals. However, goat cheese, leftover chicken, seeds, nuts, nut butters and other natural foods also make excellent snacks and are often more nutritious and less expensive.<br />
<br />
<strong>Sugary protein drinks, powders and bars</strong>. Beware of bars, powders and meal replacements that are high in sugars. This is often the case because otherwise the product would not taste good. <br />
The label may say sugar, corn syrup, fructose, glucose, lactose, liquid sugar, honey, agave nectar, rice syrup, barley malt or fruit juices. If you are using the powder as a meal replacement, some carbohydrate is often acceptable. If you are adding it to food, beware of how much sugar you are adding to your meal with your protein powder. <br />
<br />
However, I suggest avoiding all products containing Nutrasweet or Equal that are often used instead and in “low calorie” bars and powdered drink ixes. To sweeten a protein drink, Stevia, xylitol, mnanitol or sorbitol are more healthful sweeteners. Even better, stay with protein foods since all sweet-tasting foods and drinks tend to keep the sweet taste alive and the artificial sweeteners and the others can deceive your body to some degree and are thus less healthful.<br />
<br />
<strong>Other Additives</strong>. Also beware that most protein powders, bars and drinks contain natural or artificial colors and flavors, preservatives and perhaps a dozen other chemicals. This is yet another reason to eat food rather than chemical concoctions. <br />
<br />
Also remember that while protein supplements may be helpful at times, they are never a substitute for food. Whole, natural, minimally cooked and processed proteins are essential for our life and our health and there is no substitute for them. <br />
<br />
<strong>PROTEIN QUALITY</strong><br />
Complete protein foods. Meats, poultry, fish, eggs, cheese, yogurt, soy and peanuts are considered ‘complete proteins’. This is a useful but not absolutely true concept that means that these proteins contain a good balance of all of the essential amino acids that our bodies need. <br />
<br />
Our bodies require at least 22 amino acids for health and well-being. Of these, 10 or so are called ‘essential’. This means we need to ingest them in our diet. We don’t need to eat the other 12 or so, because we can convert the essential ones into them inside our bodies.<br />
<br />
Incomplete protein foods. These include grains, beans, nuts, seeds and even some forms of meats such as rabbit. They are commonly eaten as stapes in poorer nations and by strict vegetarians, also called vegans.<br />
<br />
If a person does not eat complete protein foods, one must eat a variety of less complete protein foods in order to obtain all the required amino acids. Otherwise deficiency symptoms, some irreversible, will begin to appear. In our experience, eating a lot of incomplete proteins or lower quality protein foods is never advisable unless one is very ill with cancer or some other extreme situation. They just do not nourish the body as well. <br />
<br />
<strong>Biological quality</strong>. Some protein foods contain a much better balance of the essential amino acids than others. A food with a good balance has a higher rating of biological quality. Egg protein (albumin) rates highest in biological quality. Meat protein has the second best biological quality.<br />
<br />
<strong>Other quality factors</strong>. These include freshness, how the food was grown or raised and how it is prepared. Other quality factors include the breed of chicken or other animal, the soil the food is grown on and many other subtle qualities. Even the altitude at which a food is grown or raised can influence its nutritional qualities, for example.<br />
<br />
<strong>Raw protein foods</strong>. Some people prefer all raw diets and I am aware of this. However, we have not found this a beneficial system for most people, especially those with low vitality. Read about the concept of Vitality on this website. Raw foods can contain parasites, bacteria, viruses fungi and other harmful microorganisms that are mainly killed by cooking. <br />
<br />
However, it is true that cooking denatures the protein, which is why an egg becomes harder with cooking. For this reason, protein foods should be cooked a minimum amount for best nutrition. <br />
<br />
We don’t recommend overcooking meat, eggs (as in hard boiling or deep frying) because this ruins the protein structure and makes them much harder to digest. Read more about this subject in the article on this site entitled Raw Foods.<br />
<br />
<strong>PROTEIN DIGESTION</strong><br />
Proteins must be broken down into their amino acids to be used in our bodies. If they are not properly broken down, they rot or putrefy. This is a very toxic process that literally poisons the body and causes foul-smelling bowel movements and gas. This is how you know some putrefaction is going on. <br />
<br />
Pepsin and hydrochloric acid in the stomach and trypsin and chymotrypsin from the pancreas are among the important protein-digesting enzymes. One must have enough of these enzymes to digest the amount of protein one eats or putrefaction will occur to some degree. Most people do not have enough of these, which is why we supplement everyone with a protein digesting enzyme such as GB-3 or betaine hydrochloride and pepsin.<br />
<br />
Digestion depends on general nutrition. Our bodies convert sodium chloride to hydrochloric acid in the stomach to help break down protein. Enzyme production also requires zinc, which is deficient in most people due to our depleted soils and refined food diets. For example, vegetarian diets, for example, are lower in zinc. Today, many children are born low in zinc due to their mother's zinc deficiency. <br />
<br />
Other minerals and many vitamins are also needed to make digestive enzymes. Thus one’s entire nutritional state is important for proper utilization of protein and its digestion into simple amino acids. Then these must be recombined to make our proteins. This is discussed later.<br />
<br />
<strong>Food habits and protein digestion</strong>. For good protein digestion, eat slowly and chew thoroughly. Relaxed, enjoyable, sit down meals help maximize digestive enzyme production. Avoid overeating and relax after meals for at least 10 minutes to facilitate digestion. <br />
<br />
Take digestive enzymes if you are unsure whether you are digesting protein properly. My favorite digestive enzymes are pancreatin and ox bile. Hydrochloric acid and pepsin is another common protein-digesting product.<br />
<br />
<strong>FACTORS THAT CAUSE PROTEIN DIGESTION PROBLEMS</strong> <br />
1. High levels of toxic metals. These interfere with zinc and other vital minerals.<br />
2. Stress keeps the sympathetic nervous system active and interferes a lot with digestion, a parasympathetic activity.<br />
3. Fatigue does the same as stress and it weakens the digestion tremendously. Always rest before meals if tired, even if it is just for a few minutes.<br />
4. Nutritionally depletion, as explained above, impairs digestion a lot.<br />
5. Infections in the intestines, which are quite common. These include parasites, yeasts, bacteria and more.<br />
6. Illnesses affecting the intestines such as colitis, ulcers, cancer and others.<br />
7. Some pharmaceutical drugs and over-the-counter product interfere a lot with digestion. Among the worst are anti-inflammatory drugs like Aspirin, Tylenol, Aleve, Excedrin and other anti-inflammatory drugs that irritate the stomach and can even cause ulcers.<br />
<br />
Beta blockers, proton pump inhibitors and calcium supplements are others that interfere with digestion. Some of the common names are propanolol, Inderal, Protonix, Prevacid, Prilosec, Tums, Choos, OsCal and many others in the same classes of drugs.<br />
<br />
In fact, any toxic substance, even food additives will interfere with digestion, which is quite a delicate process. This is just another reason to eat well and rest after meals as Mexicans and Europeans often do with a siesta after the large meal of the day. This is a wise idea for everyone, even if it is a 10-minute rest.<br />
<br />
8. An alkaline stomach due to drugs or nutritional or other imbalances interferes a lot with protein digestion. The wrong acid in the stomach is another issue related to this one. This is why the pH of the stomach is not enough. It must be the correct acid as well, and why supplements are so helpful in many cases.<br />
9. Improper bowel flora is another common cause of digestive problems. Although this is most common in the large intestine, it can occur in the small intestine as well. It is responsible for bloating, often, in the stomach due to gas formation.<br />
10. Constipation and/or low fiber in the diet may also interfere with proper digestion.<br />
<br />
<strong>THE VICIOUS CYCLE OF POOR DIGESTION</strong><br />
Vicious cycles are what destroy our bodies. Impaired protein digestion causes nutrient deficiencies and often bowel toxicity. This further impairs protein digestion, which in turn worsens nutritional status and the cycle continues until we die. <br />
<br />
This is why we make such a point of recommending only high quality protein in adequate quantity. Also, it is why we suggest avoiding all drugs and food additives, if possible, and to have excellent eating habits. It is also why we suggest plenty of rest, with some rest before and after meals as well.<br />
<br />
In many people, this is the way to break the vicious cycle of poor protein digestion, a very essential body function. <br />
<br />
<strong>PROTEIN SYNTHESIS IN THE LIVER AND ELSEWHERE</strong><br />
Digesting proteins, which is breaking them down into their respective amino acids, is only half the battle in the proper utilization of proteins. The other half is rebuilding the amino acids into the thousands of hormones, enzymes, tissues and organs of our bodies.<br />
<br />
Here another vicious cycle is to be avoided. This is that poor nutrition in general impairs synthesis of proteins that are needed to digest and synthesize more proteins. If this cycle persists for any length of time, chronic disease and death will ensue.<br />
<br />
Thus, improving the overall state of nutrition is paramount to assist proper protein synthesis. This includes virtually all the minerals and vitamins. Equally important is to rid the body of toxic substances such as cadmium, arsenic, lead and hundreds of toxic chemicals that interfere with proper protein synthesis.<br />
<br />
The mineral zinc must be singled out as particularly important for protein synthesis. It is required for the enzyme RNA transferase, a key step in protein synthesis. However, in fact, many minerals and vitamins and other nutrients are required for this complex process of DNA synthesis.<br />
<br />
Once again, most people are deficient in zinc and man other nutrients, so their synthesis of protein is quite impaired. This slows all healing and all rebuilding of body tissue. <br />
<br />
We are often impressed how quickly and painlessly people with wounds or surgical scars that won’t heal complete their healing when they use a nutritional balancing program to improve their overall health. This has a lot to do with protein synthesis. Anyone with wounds, scars or other areas of the body that will not heal properly probably has problems with adequate protein synthesis.<br />
<br />
<strong>SPECIFIC PROTEIN CONSIDERATIONS</strong><br />
Meats. Meats from animals raised without hormones and antibiotics are higher quality and to be preferred. Lamb, chicken, turkey and wild game are the best protein foods, along with eggs.<br />
<br />
Beef is less recommended. It is quite hybridized. This means it is not the same animal as it was 50 years ago. This is somewhat a problem with all our livestock, but beef most of all, and to the point that the animals are not as desirable for our nutrition.<br />
<br />
Pork, ham, bacon and all pig products should be totally avoided in any form, as they may contain trichina cysts and other parasites, even when supposedly properly cooked.<br />
<br />
Also avoid all processed meats, in general, as they contain many additives such as nitrites and nitrates that are quite toxic for some people. Some is okay if it is all natural, such as natural hot dogs, for example.<br />
<br />
Fresh meats are best, especially if freshly kllled. Frozen chicken and turkey is okay. Canned meats are usually loaded with additives to preserve them. Dried “jerky” is not bad unless it is full of additives, as it usually is. Smoked meats and fish are not quite as healthful but may be eaten at times.<br />
<br />
While meats are not of the highest quality today in most instances, it is still an excellent food, and an important source of zinc, B-vitamins, amino acids such as taurine, carnitine, alpha-lipoic acid and many other subtle nutrients. Grass-fed and free range animals are often an excellent source of omega-3 fatty acids. <br />
<br />
<strong>Eggs</strong>. The most maligned protein food is the egg. Eggs contain excellent quality protein as well as lecithin, vitamin A and many other nutrients. <br />
<br />
The famous Framingham, Massachusetts heart disease study examined the question of egg consumption. The study found those who regularly consumed eggs lived longer than those who ate eggs only occasionally. Especially for those who prefer to eat less meat, eggs are an essential source of high-quality protein. <br />
<br />
Six to nine eggs per week is not too many for most people. Preferably rotate them (and all foods) by having them no more than every other day. Fresh is always best with eggs. Right from the chicken is wonderful and not too difficult in some places if you ask people who has chickens. <br />
<br />
Eggs and meats should not be overcooked. We much prefer soft boiled, poaches, lightly fried or mushy scrambled eggs, rather than hard eggs of any kind. Avoid processed eggs like Egg Beaters and others. These may contain oxidized cholesterol, which is toxic. To learn more about eggs and cholesterol, read Cholesterolphobia.<br />
<br />
<strong>Milk and Cheese</strong>. Milk is a high-quality protein food. However, most people are allergic to the milk from hybrid cows. Organic milk is much better in most cases, although hybridized milking cows are still used. Goat and sheep milks are excellent as well and should be organic if possible. Natural, organic cheese and plain yogurts and kefir are also quality products unless one has a sensitivity to them.<br />
<br />
If a person follows our suggestions, sensitivities to dairy and other quality foods go away, although this may take several years. Goats and sheep are healthier animals and are less hybridized than cows.<br />
<br />
<strong>Fish</strong>. Most fish are an excellent source of protein and many other nutrients such as omega-3 fatty acids and iodine. However, all fish today are somewhat contaminated with mercury and other toxic metals. For this reason, I only recommend eating very small fish such as sardines, perhaps fresh herring, if possible, or a little salmon, perhaps. Eat it no more than twice a week. Some believe that pregnant women should avoid all fish.<br />
<br />
Strictly avoid all larger fish such as tuna, swordfish, shark, king mackerel and others. These contain levels of mercury that make them toxic. All shellfish are also more contaminated and to be totally avoided today. <br />
<br />
<strong>Nuts and Seeds</strong>. Nuts contain many excellent nutrients. Almonds, especially toasted almond butter, is okay as a food source. However, all nuts and seeds are yin, somewhat toxic and to be eaten only occasionally, up to once or twice weekly.<br />
<br />
Be sure to chew them very thoroughly or they will putrefy in the intestines and cause gas and bloating. Nut butters, if fresh, are better for this reason. <br />
<br />
Seeds are also yin and may contain enzyme inhibitors that are destroyed by soaking the seeds overnight before consuming them. Sunflower seeds, sesame, chia and others are nutrient-rich foods, but are also yin. Toasted is best, often, for this reason. Once again, sunflower butter, tahini or sesame butter and other methods of eating seeds offer better digestion of the seeds in most cases.<br />
<br />
<strong>Grains</strong>. Grain is only a fair source of protein today. Formerly, it was an excellent source. However, modern hybrid grains, which includes organically-grown wheat, rice and others, contain much less protein than the non-hybrids of 100 years ago.<br />
<br />
Non-hybridized wheat contains about 14% protein. Today's wheat, including organic wheat, contains about 6% protein. Books that suggest one can obtain one's protein from grains are no longer correct. An excellent higher-protein grain food is quinoa. But even this seed is only perhaps 10% protein and not of the best overall quality.<br />
<br />
Therefore, grains must be considered second-rate sources of protein today, or not included at all as sources, preferably. <br />
<br />
<strong>Beans and Soy</strong>. Dried beans, in general, are not considered complete protein sources. This means the balance of amino acids is not adequate. Peanuts and soy are considered complete proteins, but their quality if not as good as eggs and meat. <br />
<br />
Soy has been discussed above. Roasted soy beans, isolated soy protein, soy powders, soy milks and textured vegetable protein or TVP all contain anti-nutrients such as phytates, thyroid inhibitors and enzyme inhibitors. Besides, soy powders and soy isolate are leftover products from the manufacture of soy oil and contain chemical residues used in the oil extraction process. <br />
<br />
I suggest eating only traditionally fermented soy products such as tempeh and tofu. These are less toxic products. They are still lower quality proteins and I would limit intake to no more than three times a week.<br />
<br />
<strong>HIGH OR LOW PROTEIN DIETS</strong><br />
Today, many people are concerned about eating too much protein. Reasons for this include possible calcium depletion and excessive cholesterol in fatty animal protein.<br />
<br />
I do not think these reasons are valid. However, other reasons may matter more. These are mainly that one can easily overdo on protein beyond one’s digestive capacity. This is especially true for older people and young people with digestive difficulties, which includes many of them.<br />
<br />
Some vegan and other health advocates suggest that no concentrated protein foods need be eaten at all. They note that animals such as horses and apes become strong living on grass alone. They don’t mention that these animals digest foods that we cannot, have little stress, and they eat all day. Please don’t follow this advice.<br />
<br />
Reasonable protein intake does not deplete the bones of calcium. Bone loss is due to many factors, particularly trace mineral deficiencies. <br />
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My observation as a clinician is that fast oxidizers need 4- 6 ounces of a protein food daily or perhaps twice or even three times daily. Slow oxidizers often need protein at least twice daily or three times. Those with any type of cancer or digestive weakness may need less for a while. <br />
<br />
While 60-70 grams of protein are adequate, many people eat less than 40 grams/day. This is too little for most people. Some mistakenly believe that less protein will cause weight loss, though the opposite is often true. <br />
<br />
I suggest eating some concentrated protein food with each meal or at least twice a day for many people. Those interested in food combining may say this is not good food combining. However, if your digestion is weak, take digestive enzymes, which I recommend for almost everyone. Skipping protein at meals often leads to protein deficiency, weight gain and low thyroid and adrenal gland activity.<br />
<br />
<strong>ANIMAL VERSUS VEGETABLE</strong><br />
In my experience, most people eventually do not feel well on a limited, vegetarian regimen. Animal protein is higher quality. It also contains many other essential nutrients including vitamin B12, zinc, niacin, carnitine, taurine, cysteine, methionine, alpha-lipoic acid and others. These are not present or less biologically available in vegetable proteins. Deficiencies can take years to develop and can be difficult to correct.<br />
<br />
Some body types need more animal protein than others. What are called fast oxidizers and blood types O and AB often need more animal protein. I encourage vegetarians to at least eat eggs for their high-quality protein, particularly the sulfur-containing amino acids such as taurine, cysteine and methionine. <br />
<br />
These are essential for eliminating toxic metals and synthetic chemicals to which we are all exposed. I cannot emphasize enough the need for the sulfur-containing amino acids found in greatest abundance in animal proteins. <br />
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The argument to avoid animal protein due to its cholesterol content has been largely disproven. Excess homocysteine, mineral deficiencies, toxic metals, infections and inflammation correlate much better with heart disease than does one’s cholesterol level. <br />
<br />
In fact, cholesterol is the raw material from which we make stress hormones. Several strict vegetarian clients had high cholesterol levels because their bodies were out of balance in spite of not eating any cholesterol-containing foods. <br />
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<strong>PROTEIN AND WEIGHT LOSS</strong><br />
Some people avoid protein thinking it will cause weight gain. However, research by Robert Atkins, MD and many others indicates the exact opposite is true. Protein stabilizes blood sugar and supports the activity of the adrenal and thyroid glands. Thus it often assists weight loss.<br />
<br />
<strong>SPECIAL PROTEIN NEEDS</strong><br />
Children. Adequate protein intake is very important for children, who are growing fast. Vegetarian diets low in protein or diets high in soy products instead of meat and eggs lead to many problems for children such as growth problems, ADD, ADHD, infections and others. Protein is the major scourge among poor children around the world. Don’t copy the deficient diets of third world nations.<br />
<br />
Pregnant and Nursing Women. During pregnancy and more so during lactation, adequate protein intake is critical. Otherwise the baby’s nutrition and growth can be affected. Nursing mothers should always supplement their protein intake with oil fish or a fish oil supplement for the best brain development of the child.<br />
<br />
The Elderly. Older people often suffer from protein deficiency because digestive enzyme secretion diminishes with age. Often, they do not feel like eating as much protein as they cannot digest it. Digestive enzymes are most helpful for older people, in particular. The elderly may even want to eat some MSG to stimulate a poor appetite.<br />
<br />
<strong>Those with chronic illnesses</strong> such as Cancer. Protein digestion is severely impaired in cancer and to some degree in most chronic illness. Proteolytic digestive enzymes are an important supplement for anyone with chronic illness.<br />
<br />
Body builders. This is the one group that often overdoes on protein. Their excessive protein intake may be hard on the kidneys and can unbalance body chemistry. I am appalled at some of the diets recommended by trainers and others in the body building industry. They are often too high I protein, deficient in essential fatty acids and deficient in vegetables. Please avoid these type of diets.<br />
<br />
<strong>MAD COW DISEASE</strong> <br />
A few people avoid all animal protein, or at least beef, due to fears about Mad Cow disease or bovine spongiform encephalitis. The truth of this sad illness, from what I have come to understand, is that it is a form of manganese poisoning. It is apparently due to a the use of Phosmet, an organophosphate pesticide sprayed along the spinal columns of cows to kill fleas or for other reasons. The pesticide bonds with manganese and this damages prions. If the cows are then fed diets high in manganese, the symptoms appear. The symptoms are identical to a condition called ‘manganese madness’. This theory best explains recent British and French outbreaks of Mad Cow disease. However, the pesticide’s manufacturer blocked efforts to publicize the real cause of the disease. <br />
<br />
Hoof and mouth disease, another fear of some people, is not a human disease and poses no danger to humans. It is caused by nutritional deficiencies. This was proven in the 1920's by Sir Albert Howard, a famous British soil scientist. For scientific references on these two conditions, go to www.mercola.com.<br />
<br />
<strong>PROTEIN SUMMARY</strong><br />
<br />
1) What Proteins To Eat. Excellent protein foods are natural lamb, poultry, eggs, nuts, seeds, nut butters, beans with grains, cheese and occasional small fish. <br />
<br />
Preferably do not rely on protein powders, smoothies or bars. They are okay only on occasion. If you have some, egg protein or whey protein sources are usually best. <br />
<br />
Eggs from free-ranging chickens are higher in omega-3 fatty acids and lower in cholesterol. I do not recommend spirulina, which is rich in protein but somewhat toxic. I also do not recommend commercial peanut butter which may be moldy, or pork, ham or bacon as they may be more toxic and may contain parasites. <br />
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Also, avoid processed meats such as commercial bologna, salami, jerky and canned meats as they often contain many chemical additives. Fresh is always best when available.<br />
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Twice a week you may have pintos, black beans, lentils, split peas and other dried beans. I do not recommend soy protein unless it is in a fermented form such as tofu or tempeh. <br />
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Two times a week you may have white fish, cod, salmon, sardines, flounder and other small fish. Avoid tuna, swordfish and shellfish as these are usually high in mercury and other toxic metals. <br />
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Wheat germ, brewers yeast and milks (dairy and non-dairy) are also protein sources - if you ingest enough of them. If wheat germ or brewer’s yeast are your sole proteins at a meal, eat at least a tablespoon or more of them. If milk is one of your protein foods, drink a large glass. If possible, however, swish it around in the mouth as milk is really a food, not a beverage to be gulped down like water for best digestion. A little milk on cereal, for example, does not count as a serving of protein. <br />
<br />
Many people are sensitive to cow’s milk dairy products even if they have no symptoms when eating them. All cows today are hybrids and their milk is not as high a quality food as it was even 50 years ago.<br />
<br />
<strong>2) How Much?</strong> Many people do not eat enough protein. While 60-80 grams of protein are often adequate, many people eat less than 40 grams/day. A good rule of thumb is to have at least two protein-containing meals daily. At each meal, most adults need 2-5 ounces of a concentrated protein food.<br />
<br />
<strong>3) Whole Protein Foods are Best</strong>. Whole foods are nutritionally superior to protein powders or bars. This means that eating eggs is preferable to egg protein powder. Tofu is much superior to soy protein isolate. Whole foods provide high-quality fats or oils, as well as many vitamins and minerals. Whole foods are less processed, which means they contain fewer chemical additives and more intact nutrients. Natural foods are also often less expensive, as you are not paying for processing.<br />
<br />
<strong>4) Organically grown or raised is always best</strong>. Organic foods have less pesticide residues, and a much higher mineral and vitamin content. Organic meat and eggs are lower in fat and cholesterol, and much cleaner and healthier products. Always seek out organic protein sources.<br />
<br />
<strong>5) Protein Digestion</strong>. Protein is one of the harder foods to digest, and if it is not digested it it rots or putrefies in the intestines. Putrefaction produces harmful chemicals. <br />
<br />
If any protein food or protein supplement causes gas or bloating, discontinue its use or take digestive enzymes to make sure you tolerate it and digest it well. I recommend digestive enzymes such as pancreatin, ox bile or others for almost everyone, at least for a while. <br />
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Have sit-down, relaxed meals. Eat slowly and chew thoroughly. Sit for at least five minutes after you finish eating to allow digestion to begin before returning to other activities.<br />
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<strong>MINERAL ANALYSIS AND DIGESTION</strong> <br />
<br />
Mineral analysis reveals digestive problems in most everyone today. This is due to the volume of toxic chemicals we ingest with our food and drinks, added to the stress of modern living and the use of pharmaceuticals and over-the-counter drugs that interfere with digestion. <br />
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Indicators for impaired digestion on a hair test include a phosphorus level of 12 or less or one that is higher than 18. This is not the case, however, if a pubic sample is used as this may cause elevated phosphorus readings.<br />
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Another indicator is a sodium/potassium ratio less than about 2.5:1. the lower the ratio, often the worse the digestive strength or vitality. For this reason, the ratio is called the vitality ratio.<br />
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Another indicator is a zinc level less than about 11 or a copper level above 2.5 or a hidden copper toxicity pattern. Read Copper Toxicity Syndrome for ore information about hidden copper toxicity. <br />
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Another indicator is a potassium level less than about 4 mg%. This is called Sympathetic Dominance and implies that the sympathetic nervous system is overused. This, in turn, usually impairs digestion a lot, even if there are no recognizable symptoms.<br />
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A final indicator is a high level of any of the toxic metals, since most all of them interfere with proper digestion and utilization of zinc, a critical element in the production of digestive enzymes.<br />
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I would say most if not all the clients who come for nutritional guidance have one or more of these digestive indicators. This is why most everyone, perhaps except young children, should take a digestive enzyme, at least until their hair analysis improves a lot.<br />
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<br />
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Detoxification Protocols * Courses * About Dr. WilsonAdele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-50035272167080764362011-05-25T22:21:00.000-07:002011-05-25T22:31:02.165-07:00Pizza CrackersEver wonder what to do with all the juice pulp leftover from making fresh vegetable juice? Well, here's your answer. These crackers are made completely from vegetables and seeds, and are "raw" -- which means they are still full of health-giving enzymes. But they're also dehydrated so they taste cooked like a real cracker.<br />
<br />
The idea for this recipe came from a raw food book my good friend Nadine gave me called "Raw Inspiration". I combined and changed a couple of the "cracker" recipes and came up with this version, which I'm just crazy about. It only takes a few quick minutes to process the ingredients together, but some pre-soaking and having juice pulp on hand is needed. Any pre-planning is well worth it though. Not only do these crunchy wonders smell like pizza baking in the oven, they are amazing spread with pesto, hummus, or Greek yogurt!<br />
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<em>Note on deydrating</em>: I devised this method of dehydrating the cracker dough using my gas oven because I don't have a food dehydrator with the plastic Teflex sheets needed for wet mixtures. While it seems like 4-6 hours is a long time to "cook" something, it's really no bother because the oven is on so low (less than 180 degrees), and I make the crackers when I'm around the house doing other things so I can keep my eye on them occasionally. I suppose these crackers could be baked at a higher temperature, but then they wouldn't be "raw" and wouldn't have all the enzymes still present. <br />
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<em>Soak 1/4 cup sunflower seeds and 1/4 cup flax seeds (not flax meal) in water to cover for about 2-4 hours in the fridge</em>. <br />
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<em>Before starting the cracker "dough" below, cut a sheet of parchment paper to fit a cookie sheet, and heat the oven to about 120 degrees</em>.<br />
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<em>Into the food processor, until chopped fine</em>: <br />
1 fresh carrot<br />
1 medium to large clove garlic<br />
<br />
<em>Add the sunflower seed and flax seed mixture (drain excess water first) and process</em><br />
<br />
<em>Add to the mixture and process, just until blended (don't overprocess):</em> <br />
1 medium to large fresh tomato <br />
1 tsp. Italian seasoning <br />
1 tsp. Kosher salt<br />
<br />
<em>Add about 2 cups mixed vegetable pulp, from previously made vegetable juice (from a juicer) </em><em>and process until it comes together into something like a moist dough</em><br />
To make vegetable juice, I normally use the following vegetables, and save the pulp to use for these crackers: about 4 large carrots, 2 celery, 2-3 large romaine lettuce leaves, handful of spinach, 1" of ginger root, a handful of cilantro and/or parsley, and sometimes half a cucumber. Use whatever appeals to you. <br />
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<em>Remove the cracker "dough" and spread onto the (parchment paper) cookie sheet</em><br />
It can be spread either uniformly into one large shape, as in a pizza crust, or into two or four individual rectangular shapes, or however you like (it will be cut into cracker shapes at the end for crackers, or can be used as a pizza crust). It should be spread smooth to about 1/2 inch thick, or less. This amount of cracker dough will just about spread to fill a normal-sized cookie sheet. Smooth it out with the spatula -- the more uniform it is when wet, the more uniform (and without holes) the finished crackers will be. <br />
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<em>Dehydrate in the oven at about 120 degrees (or a little higher) for about 3 hours</em><br />
Then turn the partly dried dough over; remove the parchment paper, and dry about 3 more hours on the second side. Use your judgment before turning it the first time. The mixture needs to be dry enough to peel the paper off the back when you turn it over. Sometimes it doesn't take as long to dry the second side, so start watching it after about 2 hours. Also, the oven temp may be a bit hotter at times, but it's less than the 200 degree mark on my oven. <br />
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After the sheet of crackers is dry to your satisfaction, cut it into squares of any size. These crackers store really well and stay dry and crispy in a covered container (e.g., a ziploc or Rubbermaid container with a lid). That is, if you can keep from eating them all first. Enjoy! <br />
<br />
Adele Sonora<br />
Nutrition and Health Educator <br />
<br />
If you have any questions, please contact me at: <a href="mailto:asonora@cal.net">asonora@cal.net</a>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-86839973473086728592011-05-19T17:15:00.000-07:002011-05-19T17:19:10.561-07:00Almond Coconut PancakesThis is my absolute favorite recipe for any pancake in the world! I came up with this recipe when I was on a grain-free diet once. They are so coco-nutty good, and only need some butter or ghee as a topping. But I wouldn't complain with some mixed berry sauce and a dollup of yogurt. <br />
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They can also be eaten later in the day for sandwich bread, and eaten as snacks.<br />
<br />
Even better than that? They are gluten-free, grain-free, and sugar-free. What more could we ask for?<br />
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<div><em>Makes about 4-6 pancakes.</em> </div><ul><li>4-5 heaping T. almond meal (I make my own with about 1/4 cup raw almonds in a food processor)</li>
<li>1-2 heaping T. shredded unsweetened coconut (organic is best)</li>
<li>1 T. flaxmeal (optional)</li>
<li>*1/4 tsp. baking soda</li>
<li>*1/4 tsp. baking powder</li>
<li>pinch of Kosher salt </li>
<li>1-2 eggs</li>
<li>½ cup or more of any milk (I use regular milk but almond, soy, coconut, or rice milk could also be used, to desired batter thickness </li>
<li>1-2 T. canola or grapeseed oil </li>
</ul>Mix all ingredients with a whisk, and fry in plenty of coconut oil or ghee in a heavy skillet. Enjoy!Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-69508360363700235102011-05-09T15:57:00.000-07:002011-05-19T16:50:23.434-07:00Potato, Leek, Fennel SoupI always grow fennel in my garden now, just so I can make this soup – it’s the magical ingredient. If you can’t get any though, the soup is still pretty wonderful without it. <br />
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The ingredients here are pretty simple, but what makes this soup really tasty is the attention paid to cooking each layer. For example, sautéing white onions in butter doesn’t sound like much, but white onions have more sugar than other types, and real butter (vs. oil) has sugars in it too. Combined, these sugars carmelize into a substantial flavor that will infuse the rest of the layers. This may sound a little far-fetched, and I thought so too the first time I heard it (probably on a TV cooking show). And I'm the one who used to just throw everything into a pot and bring it to a boil!<br />
<br />
After trying the “layering” system, it's obvious the finished dish tastes over and beyond what it should, if these techniques weren’t used. Try it for yourself and see what you think. <br />
<br />
The ingredients in order of addition: <br />
<br />
<em>Saute 2-3 minutes:</em> <br />
3-4 T. butter (not oil or anything else here) <br />
1 medium or large white onion, chopped<br />
spinkle Kosher salt<br />
<br />
<em>Then add on top of the onions, no need to stir yet, let cook a few minutes</em>:<br />
2 leeks, cleaned and chopped<br />
a few chopped green onions and ½ purple onion (these are optional) but use a bigger white onion above if not<br />
1 fennel bulb, most of green part removed, chopped<br />
sprinkle kosher salt, fresh pepper<br />
<br />
<em>Stir the onion/fennel mixture after the onions are softer, cook until all are a bit softened, then add:</em> <br />
6 red potatoes (or Yukon gold), diced in 1” square chunks <br />
chicken stock (preferably homemade) <br />
<br />
Boil 5 minutes or so, not too long. Potatoes are small and taste better if not mushy. Then turn off the heat and add 1/2 to 1 cup frozen peas and fresh corn from 1 ear or so (or frozen corn). Let them soften with the heat off. <br />
<br />
<em>Make cream sauce (below) at the same time,</em> then add it to the pot after potatoes are softened but not overcooked or mushy. Everything doesn't have to be thoroughly cooked first, as it will soften up at the end.<br />
<br />
<em>At the end, add frozen green peas and corn</em>. After adding the cream sauce, and then peas/corn, mix it all up, turn off the heat, and just let it sit for a few minutes. Adjust the seasoning (salt and pepper). And enjoy! <br />
<br />
<em>For cream sauce (a roux with added milk, broth, and cheeses):</em><br />
melt ghee and olive oil (about 3-6 T. total)<br />
whisk in 3-4 T. white flour (arrowroot ok too but may need a different "process")<br />
sprinkle nutmeg <br />
Kosher salt, pepper <br />
Cook for 1-2 minutes, then add 2 cups milk (whole or 2% organic milk is best)<br />
Add chicken stock (2 cups?) and some water if needed -- to thin the cream sauce <br />
about ¼ - ½ cup parmesan cheese (or mixed similar cheeses)<br />
1-2 cups shredded mozzarella cheese (or mild/med cheddar) <br />
<br />
<em>For homemade chicken stock (tastes better):</em><br />
Boil a whole chicken in a big pot of water, with 2 bay leaves, plenty of kosher salt and ground pepper. Boil about 45-50 minutes. Add a few chopped carrots, celery, and one onion. If you want to eat some of this as chicken soup later, add the vegetables toward the end (except the onion) so they're not too mushy.<br />
<br />
Use some of this chicken broth for the cream sauce. After the soup is finished, some pieces of the chicken can be added to it for more protein, but having the chicken in it takes away some from the lovely soup flavor. <br />
<br />
<em>To clean the leeks:</em> <br />
Chop off most of the green part, split the leeks in half lengthwise, and run water through each layer to clean, then chop. <br />
<br />
<em>To clean the fennel:</em> <br />
Chop off most of the green part, the bottom core, and remove the tough outer layers. Split lengthwise and wash the inside, then chop. <br />
<br />
I've probably omitted some specific directions here for some cooks, for example, if you're never made a roux. So if you have any questions, please contact me at <a href="mailto:asonora@cal.net">asonora@cal.net</a>. And please give credit to this blog if you pass recipes along (which I hope you do!). All recipes have been developed by me. <br />
<br />
Adele Sonora<br />
Nutrition and Health EducatorAdele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-9111279768713606962011-04-09T17:25:00.000-07:002011-04-09T17:43:03.715-07:00Raspberry DelightNo words can describe the intense taste sensation that raspberries give when their flavor is burst open. I use the word "delight", but you'll have to see for yourself. I could definitely become a "raw food" convert for good with this one. <br />
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<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipdSc92oiqVapbiZOBPWPc2_SaqWR-rYgbG0ovKGPWP4v6xEjoKhpAQPAv63DULXuB_Ou9z5jzfvtlkF_PfkOG19_GC1DMqlLc89lOxPHnJI-gMnD6dpDTlVMM5PWYdQnJUh-LCd3nAk4/s1600/New+Raspberry.jpg" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="168" r6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipdSc92oiqVapbiZOBPWPc2_SaqWR-rYgbG0ovKGPWP4v6xEjoKhpAQPAv63DULXuB_Ou9z5jzfvtlkF_PfkOG19_GC1DMqlLc89lOxPHnJI-gMnD6dpDTlVMM5PWYdQnJUh-LCd3nAk4/s200/New+Raspberry.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Aischa Ibnouzahir<br />
<br />
<div align="left"></div></td></tr>
</tbody></table> <em>Makes 1-2 servings</em> <br />
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Into food processor:<br />
<br />
1/2 granny smith (or other) apple, unpeeled and deseeded<br />
2 heaping T. shredded coconut (unsweetened)<br />
1/4 cup walnuts (about 6-8 large whole nuts)<br />
<br />
Pulse the above ingredients about 5-10 times until processed into small pieces. <br />
<br />
Then add: <br />
<br />
1/2 ripe banana<br />
About 1/2 cup raspberries, or a big handful<br />
<br />
Pulse until mixed in, but don't puree. It only takes a few pulses to do the raspberries, so put them in last. And don't overdo it. You only want to release the flavors of the raspberries at the end, that's the real secret here. Then that's it -- it's finished. Takes all of 2 minutes or so. <br />
<br />
With a raw food like this, it's lovely to "plate" the mixture (as my friend Aischa did in her photo, above) by using some kind of food mold. I just use a 1/4 measuring cup, press the mixture in, then turn it upside down onto a pretty plate or bowl. Add a garnish like mint leaves or a couple fresh raspberries if you can find the patience to not gobble it up immediately, like I do. <br />
<br />
<em>Optional breakfast cereal:</em> <br />
<br />
This dish also makes an excellent breakfast cereal, with just a few changes. The banana is a bit sweet for me for breakfast, so I omit the banana, and add 1 heaping T. flax meal and maybe even 1-2 heaping T. raw oats at the first mixing with the nuts -- before adding the raspberries. It's still quite delightful, even for breakfast! <br />
<br />
<em>Note: All recipes on this website have been developed by me, unless otherwise noted. I hope you'll share them with others too, but please acknowledge this blog when you do. Thank you!</em><br />
<br />
Adele Sonora<br />
Nutrition and Health EducatorAdele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-81334327719467145952011-04-06T16:17:00.000-07:002011-04-06T16:17:13.097-07:00Kat's Almond Butter BrowniesI look up to my sister Kat in many ways, and her superior cooking skills is definitely one of those ways. Here is a very simple but scrumptious recipe that makes a lovely dessert for those of us who enjoy low-sugar, gluten-free food. But it's also a really great snack. After you make them once, try some variations, like adding cocoa. Enjoy! <br />
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1/2 cup cooked squash (e.g., butternut, acorn, or pumpkin; canned pumpkin okay too)<br />
1/2 cup almond butter<br />
2 eggs<br />
2 T. sweetener, if you need any (e.g., agave syrup, raw honey, or xylitol)<br />
a few sprinkles of spices to taste (e.g., pumpkin pie spice, or cinnamon)<br />
1/4 - 1/2 tsp. vanilla<br />
pinch Kosher salt<br />
<em>Optional:</em> powdered ginger, cocoa powder<br />
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Mix all ingredients in a bowl. Butter a pie plate with ghee or coconut oil. Bake at 350 degrees for 25 minutes. Cut into any shape you like. Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-10060314573783470102011-03-28T12:22:00.000-07:002011-04-06T16:04:07.507-07:00Turkey CurryWhat a tasty and easy meal this is. Extra vegetables make it a one-pot meal with lots of protein (turkey), a variety of vegetables (phytonutrients and bulk), other fiber (shredded coconut), curry spices (anti-oxidants and anti-inflammatories like turmeric), and good fats (coconut oil), just to name a few of the nutritional benefits going on here. But the best part is how quick and easy this dish is to make, with it's light but creamy sauce full of the most divine flavors: ginger, coconut, garlic, and curry. Enjoy! <br />
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<em><strong>Key to Making Fast Food:</strong></em> The key to making great food -- fast -- is to cut the vegetables (and meat, if it's not ground) in smaller pieces so they cook faster. Then add them in order of their firmness to cook so they all come out about equal and none are soggy (e.g., add carrots first and zuccini last). Frozen green peas can almost be added at the end just to sit in the pot with the heat off for a few minutes. <br />
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½ white onion<br />
3 cloves garlic<br />
2-3 slices fresh ginger, chopped<br />
red or green bell pepper, chopped in medium triangle shapes (or just chopped)<br />
1 lb. ground turkey<br />
1-2 tsp. curry powder<br />
1 carrot, chopped in small pieces (optional vegs: zucchini pieces or cauliflower florets)<br />
½ cup green frozen peas<br />
2-3 T. shredded coconut (unsweetened) <br />
¼ - ½ cup raisins, dark or light<br />
1-2 T. coconut oil (optional: instead of coconut oil, add 1/2 a can or so of coconut milk, if desired)<br />
Kosher salt, fresh pepper<br />
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Saute the onion in butter/ghee on low heat, or a combination of butter and olive oil for a few minutes in a heavy skillet (make sure the pan and oil are heated first). Smash, peel, and lightly chop the garlic, add to skillet. Add a sprinkle of kosher salt and pepper. Saute for a minute or two, then move all to the sides. <br />
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Unwrap the ground turkey and salt both sides. Lay the entire pound into the middle of the pan, then sprinkle everything with curry powder (to taste, more can also be added later). Turn the heat up a bit, and let the turkey brown. After it's somewhat browned on the first side, separate the turkey into big chunks with a wooden spoon, but don’t stir it. Flip the big pieces over and brown on the other side. Juices will be coming out at this point, so it won’t brown as well on the second side. That's why browning it on the first side will help improve the flavor of this dish - it really does. <br />
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After the turkey is mostly cooked (it only takes 5-6 minutes total), add small carrot pieces and a minute or two after, add the green peas, shredded coconut, a handful of raisins, and the coconut oil. Let everything simmer lightly (not a hard boil) for just a minute or so, enough to have the carrots somewhat softened. They don’t need to be cooked long if they’re chopped in very small pieces – this is the key to fast food cooking.<br />
<div></div><em>Optional</em>: I sometimes add a big spoon of chutney into the pot at the end, but this dish tastes plenty good without it. <br />
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<em>Serving suggestions</em>: <br />
<ul><li>Great all by itself in a pasta bowl, can add a dollup of plain yogurt</li>
<li>Over basmati rice</li>
<li>Over cooked and mashed cauliflower </li>
<li>Over baked and shredded spaghetti squash</li>
</ul>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-24086893518137015922011-03-14T18:08:00.000-07:002011-03-14T18:15:57.906-07:00Sorghum Pancakes or Quick BreadAnytime I make pancakes (which isn't very often, they're kind of a treat), I often mix and match the grains to suit my taste. But the simple duo of sorghum and blue corn in this recipe would be hard to beat. If you haven't tried sorghum yet, give it a try -- it's gluten-free, a great wheat substitute, and really delicious! <br />
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Sorghum flour is not as dry as brown rice flour or some of the bean flours. Not only that, both sorghum flour and blue corn flour are double the protein and double the fiber of other gluten-free flours like millet. <br />
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The best part of making pancakes is making extras to use as "bread" later on (they freeze pretty well too). In fact, with these pancakes, you won't even miss your sandwich bread. Nut butter on a pancake is a really great snack. They can even be cut into squares to look like bread. Enjoy!<br />
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3 heaping T. (as in, soup spoon) sorghum flour, about 1/2 cup<br />
1 heaping T. blue corn flour (or yellow cornmeal)<br />
1 heaping T. shredded coconut, unsweetened<br />
big pinch Kosher salt<br />
pinch (about 1/8 tsp baking soda<br />
pinch (about 1/8 tsp baking powder)<br />
1 egg<br />
1/8-1/4 cup milk<br />
2-3 T. grapeseed or canola oil<br />
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Mix dry ingredients, then add egg, milk, oil and whisk until smooth. Add milk to the desired thinness. Fry in grapeseed or coconut oil. <em>Makes about 6 medium-sized pancakes</em>. <br />
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<em><strong>Some ideas for serving</strong></em>: <br />
Plain yogurt and fresh berries<br />
Mixed berry sauce<br />
Sugar-free syrup (Mrs. Buttersworth's has a tolerable version) <br />
Butter or ghee<br />
Nut butters (almond, cashew, or sunflower)Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-71449302322655209492011-03-03T16:17:00.000-08:002011-03-03T16:20:28.365-08:00Easy Chicken SoupThis is about the easiest meal to make there is, and it's grain-free. It also makes a great base for other recipes, because homemade broth is really the best. <br />
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I always thought this version was somewhat standard for making chicken soup, but have since discovered that many people cook the chicken other ways, and<em> then</em> boil the carcass to make soup. This recipe is a much fresher, tastier, and easier version. It’s especially helpful when you don’t have much energy to cook, and is a good recipe for the GAPS Diet. <br />
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The basic recipe was given to me years ago by a dear friend, who called it “Jewish Chicken Soup” and I've treasured it ever since. <br />
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One whole chicken (free-range, organic is best) <br />
Big soup pot with water<br />
Kosher salt, about 3 t. <br />
Fresh pepper to taste<br />
2 bay leaves (essential!)<br />
<br />
Wash the chicken, turn it breast-side down in the pot, and fill with water. It will sort of float. Add two bay leaves, about 3 tsp. Kosher salt, and cover (to make it boil faster). When it starts to boil, skim the scummy fat off the top of the water. Then the lid on halfway at this point and keep boiling. <br />
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Boil the chicken for about 40-45 minutes, depending on how big it is (a five-pound chicken takes about 40 minutes to this point). It still has about 10 minutes left. Turn the chicken breast side up. <br />
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Then, add: <br />
1 onion, chopped<br />
3-4 carrots, scraped and chopped in big pieces, on the diagonal<br />
2-3 stalks celery, chopped in big pieces on the diagonal<br />
any other vegetables added at the end, after boiling is finished<br />
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Continue boiling for another 10 or so minutes with the onion, carrot, and celery -- it doesn’t take long. At this point, it’s finished. Turn off the heat. I like the vegetables to remain somewhat <em>al dente</em> and not mushy. Boil longer if you like. <br />
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When you’re ready to eat the soup, just cut off pieces of chicken into a bowl, add vegetables and broth, and enjoy! It’s that simple. I don't even bother to take the chicken out and cut all the meat off.. Just cut it off as you need it, and be sure and freeze some, it's delicious! <br />
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<em>A note on adding other vegetables</em>. I often add other vegetables at the end, like like cauliflower, broccoli, or cabbage. For cruciferous vegetables like these, I'd cook them separately (steam for example) then add at the end, turn the heat off, and leave covered for a few minutes. Do the same if adding shredded cabbage or spinach (which you don’t really want to cook, just wilt), and anything that will just soften in the hot water. If you’re not going to eat it right away, cover it for awhile, and the last vegetables will soften. These extra vegs will take on the essence of the chicken soup, without adding anything “stinky” to it. <br />
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<em>Optional easiest method</em>: If you’re low on energy, or sick with the flu or a cold, then just boil the chicken until it's done (the legs would be soft and the skin pulling back), cut off pieces of chicken into a bowl, add broth (including fat), salt and pepper, and eat. It's really delicious this way! <br />
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<em>Optional variations on the basic chicken soup</em><br />
Sometimes I eat the regular chicken soup version the first day, then the second day, turn it into something a little different, like: <br />
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<em>Coconut-Ginger Thai Chicken Soup</em><br />
<em>Asian Chicken Soup (for example, adding ginger, soy sauce, and garlic) </em><br />
<em>Curried Chicken Soup</em> <br />
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These are my recipes and I'll try to get them posted, but so ask me if you're interested. <br />
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If you have any questions or comments, contact me at <a href="mailto:asonora@cal.net">asonora@cal.net</a> <br />
<br />
Adele Sonora<br />
Nutrition and Health Educator <br />
B.S. Nutrition ScienceAdele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-69871980427746539562011-03-02T09:14:00.000-08:002015-02-25T14:01:56.967-08:00Gorgeous Green Smoothie<div dir="ltr" style="text-align: left;" trbidi="on">
Anything this creamy and good has to be gorgeous. It's truly a complete meal in a minute and full of exceptional nutrition too. So it's one of my favorite smoothies -- for a meal or snack, and it has a surprise ingredient. Vegetables! It's creamy, satisfying, and fruity -- and it's green. <br />
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1 big handful organic baby spinach leaves<br />
1/2 banana<br />
1/2 orange, mango, pineapple chunks or other fruit (optional)<br />
1/4 - 1/2 ripe avocado<br />
2 T. shredded coconut (unsweetened) <br />
1 T. coconut oil or 1 T. flaxseed oil (or both)<br />
1 scoop whey protein (or hemp, brown rice, pea, or egg white protein)<br />
1 T. flax meal <br />
1 tsp. powdered apple or citrus pectin (optional) <br />
1 cup coconut milk, almond milk, hemp milk, or water (or other milk)<br />
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This can be done in a regular blender but I prefer a nutribullet and have listed the ingredients in the best order to put in. Acidic fruits seem to go the best with avocado, like mango or pineapple. And you'll never know there's spinach in it! <br />
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Enjoy. <br />
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Here's a little breakdown of just a few of the nutrients you'll be getting in this green smoothie:<br />
<ul style="text-align: left;">
<li>avocado -- essential fats (omega 3's - for the brain, inflammation, increases satiety)</li>
<li>banana -- electrolytes (use other fruit if you're cutting back on starches)</li>
<li>coconut -- MCFA's (medium-chain fatty acids -- used for immediate energy with no fat storage); coconut also good source of fiber</li>
<li>citrus or apple pectin -- great fiber source, plus known for pulling heavy metals out through the gut</li>
<li>spinach -- great source of COQ10 (cellular energy), plus vitamins and minerals </li>
<li>protein -- necessary protein (good for just about everything) </li>
</ul>
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Leave a comment and let me know how you like it.</div>
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</div>
<em>Adele Sonora</em><br />
Nutrition and Health Educator <br />
B.S. Nutrition Science <br />
<a href="mailto:asonora@cal.net">asonora@cal.net</a></div>
Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-43903922680669989372011-03-01T10:33:00.000-08:002011-05-19T17:03:53.222-07:00Tap Into the Power of ProteinWhat would you do: <br />
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<ul><li>Without fuel for the brain to think and function?</li>
<li>Without muscle to run, jump, and play?</li>
<li>Without hormones to send operating messages to the entire body? </li>
<li>Without enzymes that catalyze nearly everything in the body? </li>
<li>Without an immune system that protects from invading organisms? </li>
<li>Without hair, skin, or nails?</li>
<li>Without energy for the heartbeat, or to live life? </li>
<li>Without the one thing that could feed us completely (with fat) if we ate nothing else?</li>
</ul>Without protein -- you wouldn't do much.<br />
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And yet, many of us look upon eating protein as if it’s some kind of incidental activity that matters little, giving it only a passing glance in our scheme of food choices. <br />
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<strong>Where do we get protein</strong>? All muscle is made of protein, including the flesh of animals and fish. Other animal products are also largely protein, like eggs, milk, and anything made with milk like yogurt, cheese, and cottage cheese. Of course, there are proteins in plant foods too, they contain less of the essential proteins (amino acids) -- more below on this. <br />
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<strong>Proteins are made of “amino acids</strong>." Amino acids are just the building blocks of protein. Different types of amino acids make different types of protein for different functions in the body. For example, the amino acid tryptophan is a precursor to serotonin, the good-mood neurotransmitter needed by the brain. And there’s the amino acid cysteine, precursor to glutathione, which is a major detoxifier in the body. But don’t’ forget the amino acid lysine, which has a major role in the immune system. <br />
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<div></div>There are about 20 different amino acids – all of them absolutely necessary . Most of these can be made in the body from other amino acids, but not all. Eight of these amino acids can’t be, so they are considered “essential” to get from food. All of these 8 amino acids are in animal-based proteins, such as meat/fish, milk, eggs, and cheese, and certain grains like soy, quinoa, and hemp but in weaker amounts. <br />
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All the amino acids (i.e., protein) need to be eaten often – because the body can’t store protein, like it can store fat. So what happens if you’re a vegetarian or vegan and don’t eat animal flesh or any animal products? Well, you need to have a basic knowledge of amino acids, so you can get the essential ones. This is where food combining comes in. For example, beans and rice each contain different of the essential 8 amino acids, so eating beans and rice together gives all needed amino acids. <br />
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Plant foods work this way too, but you need to know which they are, AND eat enough of them. Most foods contain some types of amino acids (protein) even if they are low quality. <br />
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<div></div><strong>How much protein do we need</strong>? Some people just seem to do better eating more protein, and some do okay eating less. That’s just the way it is. Call it “eating for your blood type” – that’s one way to look at it. So if you’re one of those who really need more protein, but are trying to eat less, for example as a vegan), then you won’t do well. You’ll have less energy, less necessary hormones, less immune system, less of everything that’s fueled by protein. And as we know now, that’s pretty much – everything. <br />
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<div></div>Also, our needs for protein can differ a bit. During illness or extreme physical exercise, for example, we need more. If you want to just lay in bed most of the day and have your body perform all its basic metabolic functions just to survive, then you’ll only need about 40 grams of protein a day (or less). However, if you <em>need</em> to lay in bed due to illness, you need lots more -- especially if you want to get well. <br />
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<div></div>Now, 40-50 grams protein may sound like a lot, but it really isn’t. Those who are ill, especially with chronic illness, need probably double that – 80 grams a day. And the average woman should have no less than 60 grams protein a day, which is a bare minimum in my mind. Women have more hormonal needs (hormones are proteins!) going on, just to give one example. <br />
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<div></div><strong>Basic protein guide</strong>. If you eat animal products two or three times a day, then you're probably getting all the essential protein you need. If you eat mostly plant foods, then it’s important to make sure you're getting the essential 8 amino acids, somehow. Here’s a basic protein guide: <br />
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<div></div>1 oz meat of any kind or fish = 8 grams protein <br />
8 oz animal milk = 8 grams protein<br />
1 egg = 8 grams protein <br />
1 oz cheese (thin slice) = 8 grams protein<br />
1 cup yogurt= 8 grams protein<br />
1/2 cup beans= 7 grams protein <br />
1/2 cup split peas/dal= 14 grams protein<br />
1/4 cup nuts= 7 grams protein <br />
2 T. nut butters= 7 grams protein<br />
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<strong>Can we eat too much protein</strong>? A big steak or 8 oz piece of meat (1/2 pound) for a meal would give 48 grams of protein just for that one meal. Which is probably a tad more than is needed at one meal. The body will just excrete any leftover protein because, remember, protein can't be stored. If someone ate excessive protein all the time, then the thinking is that it's hard on the kidneys over time. I don't know many who eat that much protein -- most people eat too little, especially women. <br />
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<div></div>On the other hand, a vegan who relies mostly on nuts and vegetables for protein, or a vegetarian who eats low-quality grain proteins (unless they’re combined properly) would be lucky to get 40 grams high-quality protein in one day of eating, and maybe two! For them, their body will rely on either glycogen (carbohydrate) storage or fat storage (if there is any) to meet daily brain and body requirements. There’s always a bit of a deficit going on, unless one is very thoughtful about what’s on the menu. <br />
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<div></div><strong>Protein needs for illness</strong>. So how much protein does someone with a chronic illness need (especially low energy)? In my experience and practice, chronic illness needs no less than 60-80 grams HIGH-QUALITY protein a day. High quality means that the protein is "complete", and contains the 8 essential amino acids. Shooting for 80 grams a day may seem like a bit of work for someone not eating well – that’s where protein powders come in handy – whey, rice, or pea protein powders work great (soy is not recommended). <br />
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<div></div><div><strong>Amino acid functions</strong>. But getting back to the building blocks of protein for a minute – the amino acids. Each amino acid has lots of different functions. You’ve probably heard of many of them, like tyrosine, cysteine, lysine, and tryptophan. </div><br />
<div></div>Let’s take glutamine as an example – just to show the vast array of powerful functions that even ONE amino acid can contribute. Glutamine is popular with body builders and athletes because of its ability to fuel the muscles and improve endurance. Here’s what else it does: keeps the intestines healthy (repairs a leaky gut lining), makes neurotransmitters for the brain like GABA, increases cellular energy, helps with healing after surgery (protein synthesis), and on and on. <br />
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<div></div>Every amino acid has at least five really important functions in the body – so if you missed getting just one amino acid, over time, you’d eventually be missing out on that function. <br />
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<div></div><strong>Amino acid therapy</strong>. More and more, we’re using amino acids therapeutically, which is one of my personal and professional areas of great interest. This isn’t exactly new. Twenty-five years ago, I did a research paper on using tryptophan (precursor to seritonin) for treating depression. But the wheels of progress take awhile. <br />
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<div></div>What this means is that brain/mood issues like depression, anxiety, and even ADD can be treated with amino acids, for starters. With amino acids (proteins), we’re simply giving the body more of what it needs to perform the function, like a good mood, clear thinking and memory, more energy, more hormones, more enzymes, better immune function, more relaxation, stronger muscles, and on and on. <br />
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<div></div>In the next 5-10 years, I really believe that treating many maladies with amino acids will be very commonplace. Many functional and anti-aging doctors do it now. And even average primary care doctors might suggest using lysine (amino acid) to improve immune function. Vets do all the time for animals! I use lots of amino acids therapeutically to keep improving my health, like tyrosine for the thyroid, taurine for GABA and relaxation, and glutamine for gut lining. The effects are truly astounding! <br />
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<div></div>But even more importantly, we can get all these amazing amino acids just from the food we eat – from eating protein. They’re all there, all we need to do is eat them. The body does all the rest! <br />
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<div></div>Let me know what you think about this post. And if you have any questions, please contact me at: <a href="mailto:asonora@cal.net">asonora@cal.net</a> <br />
<br />
Adele Sonora<br />
Nutrition and Health Educator<br />
B.S., Nutrition Science<br />
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<div></div>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-29096729145670489172011-02-23T19:20:00.000-08:002011-02-23T19:59:48.138-08:00Garden Veggie CrackersAre you ready for some amazing crackers? And easy ones too. These "raw" crackers are made from the vegetable pulp from making fresh vegetable juice -- now that's recycling at it's best! Give them a try, they are amazingly delicious. This recipe comes from the book: <em>Raw Inspirations</em> and was developed by Raw Chef Dan from Manhattan, but I made a few changes as noted. I tried these crackers with hummus -- wow! <br />
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2 cups mixed pulp (from green juices) (I often use carrot, romaine, ginger, cilantro, spinach, and celery.)<br />
1/2 flax seeds, ground in a coffee mill or grinder, and add 1/3 cup water <br />
1/2 cup flax seeds, whole (I used 1/4 cup whole flax; I also added about 1/4 raw sunflower seeds)<br />
1 tsp sea salt (I used Kosher salt to taste)<br />
1 tsp agave (optional) (I used a drizzle of raw honey instead)<br />
<em>Note: I sprinkled crackers when done with "Spike" seasoning. Next time, I might add it into the mixture before dehydrating because it was so good</em>.<br />
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In a large bowl, mix all ingredients together thoroughly. Spread the mixture on a Teflex dehydrator sheet so it's 1/4 inch thick. Place in dehydrator for 4 hours at 95 degrees. Then flip over the mixture and dehydrate for another 4 hours. Be sure to remove the Teflex sheet at the turn. After 8 hours, it should by dry but still flexible. Cut into desired shapes. <br />
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<em>That's the recipe as written. Here's what I did since I don't have that kind of dehydrator. I spread the mixture 1/4 inch thick onto a sheet of parchment paper (available at any market) cut in the shape of my cookie sheet. I placed it in my gas oven at about 95 degrees for 3-4 hours, then turned turned the parchment paper over and peeled it off the now much drier cracker mixture. Back onto the cookie sheet for another 3 hours or less. It didn't take 8 hours, only about 5-6 using the oven. The crackers cut into squares beautifully! And also kept for several days, still crisp, in a ziplock container.</em>Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0tag:blogger.com,1999:blog-2656713234635909790.post-37165461337490292192011-02-23T18:59:00.000-08:002012-10-23T20:30:21.548-07:007 Steps to Recover Your Health<div dir="ltr" style="text-align: left;" trbidi="on">
If you've been ill for sometime, recovering health will probably involve the entire body. I think of this process as somewhat of a full-body overhaul -- or rebuilding your health from the inside out. It will cover all the body's major systems (e.g., digestion, metabolism, and hormonal). The exact process can differ slightly for each person, such as the length of time it takes, the type and amount of focus on each body system, and the techniques used -- but the underlying principles are often required for everyone -- to one degree or another.<br />
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Many of the strategies I recommend on this blog come from my own journey to back to health, and from my work and experience as a nutrition scientist and health educator. As a result, I've developed my own unique program for healing that's described here.<br />
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Some of my strategies, however, come from others I've learned from, such as Mark Hyman, M.D. and his book: <em>The UltraMind Solution (Fix Your Broken Brain by Healing Your Body First) and The Blood Sugar Solution.</em> Dr. Hyman is one of those amazing doctors who understands the big picture of the healing process and what is needed to really recover health. He had to recover his own health as well. <br />
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Below is a brief outline of the steps that I offer strategies for when I help others rebuild their health. The beginning steps are often done simultaneously, and then as the body strengthens, the later steps are undertaken:<br />
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<strong>1) Balance Digestion</strong>. Even though all the body’s systems are vital, healing the digestive tract, especially the small and large intestines (the gut), is crucial for setting the stage for all other improvements. If the gut is not functioning well and unable to make and absorb important nutrients, the negative effects on the body are widespread.<br />
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<strong>2) Improve Nutrition</strong>. In chronic illness or disease, digestion is usually compromised, which means vital nutrients are often deficient -- which then perpetuates the ill condition. Improving the diet and getting needed nutrients, even if this is the only change made, can make dramatic improvements in health. Using food as medicine, in fact, becomes extremely important in the healing process. <br />
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<strong>3) Balance Hormones</strong>. Many of the body’s important functions are achieved with hormonal messengers. If hormones are deficient, or not functioning well, then many glands and systems will be compromised, especially the adrenal and thyroid glands.<br />
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<strong>4) Decrease Inflammation</strong>. Inflammation can be a result of other processes going on in chronic illness, which then contribute to the illness. Getting rid of inflammation can help stop the cycle of chronic illness or pain and open the doors for better functioning.<br />
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<strong>5) Increase Energy Metabolism.</strong> The body’s energy begins at the cellular level – with each cell’s mitochondria generating needed energy. Easy ways are available to increase energy production in a healthful way, not only through foods but supplements as well.<br />
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<strong>6) Remove Toxic Load</strong>. The body is naturally equipped to screen, filter, and remove any toxins that get in. But too many toxins can cause an overload situation, which then can contribute to the causes of chronic illness, and prevent recovery. The liver and gut are key components for reducing toxic load.<br />
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<strong>7) Alter Lifestyle</strong>. Years of living a stressful lifestyle can cause, contribute to, or prevent recovery from a chronic illness. To keep health vital and energetic, lifestyle changes may be needed, such as reducing stress at all levels, finding ways to achieve a feeling of well being, finding ways to move the body, and making whatever other changes are necessary to recover health.<br />
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Having a health practitioner to work with on some of these things is often pretty helpful, especially one that either has the big picture, has been through the process, and ideally -- both. If you have any questions, I'd be happy to help. I offer nutrition and health consultations of all kinds. Please contact me at: <a href="mailto:asonora@cal.net">asonora@cal.net</a><br />
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Adele Sonora<br />
Nutrition and Health Educator<br />
B.S., Nutrition Science<br />
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Adele Sonorahttp://www.blogger.com/profile/09736046431512481400noreply@blogger.com0