I just finished a presentation on alcohol metabolism for my Biochemistry of Nutrition class. I learned so much by researching this topic to create the presentation. We were required to create a presentation on metabolism and nutrition that would be of interest to potential clients. I chose alcohol metabolism because I really wanted to know if "moderate" drinking is harmful to the body. We all know that the abuse of alcohol is harmful and that alcoholism is devastating to the body, but I didn't know the affects of alcohol when consumed in moderation. I now know and want to share the important points of what I learned with you.
TIP 1: Don't drink alcohol on an empty stomach. Without food in your stomach, much of the alcohol gets absorbed through the stomach walls and arrives at the brain within a few minutes. With food in your stomach, an enzyme begins the breakdown of alcohol and moves it along to the small intestine with the food.
TIP 2: Alcohol gets preferential treatment in metabolism over other nutrients. There are two reasons for this: 1) Your body cannot store alcohol and 2) Alcohol is a toxin and needs disposal. The body tries to get rid of the toxin, so it puts other nutrient metabolism on hold while it deals with the alcohol.
TIP 3: The liver is the primary site of alcohol metabolism. When the alcohol-laden blood arrives at the liver, an enzyme (the same enzyme that started the break down in the stomach) is made by liver cells and breaks the alcohol down into an even more toxic compound. Then more enzymes and coenzyme vitamin B3 (Niacin) are then needed to break down the more toxic compound. Niacin's is important for lowering cholesterol, controlling blood sugar, and helping process body fats. Because of alcohol's priority treatment, Niacin gets diverted to break down alcohol. If someone drinks heavily on a regular basis, a deficiency of Niacin can develop.
TIP 4: The liver is only capable of metabolizing 1/2 ounce of alcohol per hour on average. If you consume more than 1/2 ounce of alcohol in an hour, the alcohol will be recirculated again and again in your body until the liver is capable of metabolizing all of it. This means your brain gets pretty saturated with this recirculation process and this is the point when someone is intoxicated or "drunk." The key here is to drink no more than 1/2 ounce of alcohol per hour to give your liver an opportunity to metabolize the alcohol without becoming overburdened.
TIP 5: This leads us to the question, just what is "moderate" drinking? In the U.S., moderate drinking for a women is 1 drink per day and for a man is 2 drinks per day. Drinking patterns matter. For instance, drinking 7 drinks on Saturday night and none the remainder of the week is NOT moderate drinking. This is binge drinking. Go back and read TIP 4. Imagine the burden on the liver when you consume 7 drinks in one evening!! A standard drink is equal to a 5 oz. glass of wine, a 12 oz. glass of beer, or 1-1/2 oz. of 80 proof liquor.
TIP 6: Remember the enzyme in the stomach and the liver that begins the breakdown of the alcohol? Women have less of this enzyme available than men, which means women absorb more of the alcohol into the bloodstream than mean, which means women become more intoxicated on less alcohol than men. Girls - don't try to keep up with the boys! We aren't built the same!
TIP 7: Alcohol is a source of energy. Once it gets completely broken down in the liver, it becomes a compound that can be used for energy in the body. But...in excess, it gets stored as FAT! Therefore, if you are watching your weight, or trying to lose weight, regular consumption of alcohol can lead to weight gain.
TIP 8: Alcohol metabolism displaces other nutrients, consumption leads to nutrient deficiencies, and affects every cell and every tissue in the body - primarily the liver and the brain. Even one night of heavy drinking can result in fatty build-up in the liver. The liver's primary job is to break down fatty acids, but again, because of alcohol's priority in metabolism, the fatty acid break down gets put on hold and fats build up. Over time, this can lead to a condition called "fatty liver," which is the first stage in liver deterioration. Second stage is called fibrosis, which results in scar tissue from repeated damage. Third and final stage is cirrhosis of the liver, which is irreversible. Fatty liver is reversible with abstinence from alcohol.
TIP 9: Because of the complexity of the effects of alcohol on the body, and the complexity of the people who drink it (e.g. age, health, etc.), broad recommendations for the safety of drinking alcohol are not practical. The best advice I can give is to say if you don't drink, don't start. If you do drink, drink below the definition of moderate (see TIP 5). Your liver will thank you for it!
Final FACT about alcohol: Alcohol doesn't make you fat, it makes you lean...against a chair, a wall, a floor, and ugly people! Hahahahahaha! That's just my little joke!
In all honesty - I know after learning all of this information that I will think twice before I have more than one drink per hour and although I often like to have a glass of wine with dinner in the evenings, I will no longer consume alcohol on any regular basis. Leaving 2-3 days in between alcohol consumption will allow the liver time to break down any fats that might get stored because it had to metabolize alcohol.
To Your Health!
Wednesday, November 30, 2011
Wednesday, November 23, 2011
Happy Thanksgiving!
This will be my first Thanksgiving since committing to a whole-foods, plant-based diet. We will be going to a friend's house for thanksgiving dinner and there will be a turkey and all the fixins on the table. I'm providing the garlic smashed potatoes, but I'm afraid they will be made with cream and butter for others to enjoy. I will also be bringing a vegan apple crisp for dessert and the hostess has assured me there are at least some vegetarian options available. I must say, I do love a good leftover turkey sandwich, but think I will only dream about the taste of it now! I'm ok with that as my health is more important to me than that turkey sandwich! I won't miss how it feels to overeat and then be miserable!!
My enjoyment of the day will be spent with my husband and friends and that is more important than any food anyway! I'm grateful for all that I have...my fabulous health, my wonderful husband, my family, my friends, and my ability to go to school to receive education in something I am passionate about!
I wish you all a wonderful Thanksgiving and continued good health, happiness and fulfillment!
To Your Health!
My enjoyment of the day will be spent with my husband and friends and that is more important than any food anyway! I'm grateful for all that I have...my fabulous health, my wonderful husband, my family, my friends, and my ability to go to school to receive education in something I am passionate about!
I wish you all a wonderful Thanksgiving and continued good health, happiness and fulfillment!
To Your Health!
Sunday, November 20, 2011
As slow as...Blackstrap Molasses!
When I was a kid, growing up in Florida, my dad would make homemade buttermilk biscuits - the big, thick, fluffy kind! If there were any left over, they became our breakfast in the morning...reheated (in the oven, since we didn't have microwaves then), sliced in two, a pat of butter melting on each side, and then drizzled with molasses. Now, of course, I'm not a proponent of eating buttermilk biscuits or butter, but I've become a big fan of molasses - specifically, Blackstrap Molasses.
I went to a weekend retreat at my nutrition therapy school where they provided all of our meals (there is a natural foods chefs program at the school as well). For breakfast one morning we had a 5-grain cereal (a whole-grain hot cereal with 5 different whole grains, such as oats, millet, quinoa, brown rice, etc.) with toppings. The toppings included raw nuts, dried fruits, and raw seeds (pumpkin, sunflower, etc.). Then there were drizzles to go on the top: Honey, 100% maple syrup, and blackstrap molasses. I was immediately taken back to when I was a little girl with the molasses drizzled over my big biscuits...what a memory!! Naturally, I chose to drizzle the blackstrap molasses over my 5-grain cereal and WOW!
When I came home, I discovered I had blackstrap molasses in my pantry because my husband likes to make homemade bread and puts it in pumpernickel bread. I wanted to know where blackstrap molasses comes from and how it might benefit health and oh boy, was I surprised! So I share what I have learned, because blackstrap molasses has become one of my favorite things!
What is Blackstrap Molasses?
Blackstrap molasses is only one type of molasses. It is the dark liquid byproduct of the process of refining cane sugar into table sugar. It is made from the third boiling of the sugar syrup and is the concentrated byproduct left over after the sugar's sucrose has been crystallized. Blackstrap molasses is a sweetener that is actually good for you! Unlike refined white sugar and corn syrup, which are stripped of virtually all nutrients except simple carbohydrates, or artificial sweeteners like saccharine or aspartame, which not only provide no useful nutrients but have been show to cause health problems in sensitive individuals, blackstrap molasses is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health.
Blackstrap molasses is an excellent source of manganese and copper. It is a very good source of iron, calcium, potassium and magnesium. In addition, blackstrap molasses is a good source of vitamin B6 and selenium.
What to look for when buying blackstrap molasses:
Look for blackstrap molasses that is unsulphured since it does not contain this processing chemical to which some people are sensitive. It also has a cleaner and more clarified taste. Blackstrap molasses made from organic sugar is also available in health food stores. Molasses should be kept stored in a tightly sealed container in the refrigerator or a cool, dry place. Unopened containers should keep for about one year. Opened containers should be kept for about six months.
How to use blackstrap molasses:
In Baking - blackstrap molasses gives a darker color that results in a deep, golden brown and the bittersweet flavor mixes well with zingy spices like ginger, nutmeg and cinnamon (such as in molasses or gingerbread cookies or breads).
In Cooking - blackstrap molasses is the primary flavoring in Boston baked beans, giving the navy beans a dark caramel color and robust flavor. It is also used as a basting liquid or glaze for meats and as a rich foundation for gravies. It can be drizzled over sweet potatoes or stirred into soups, such as lentil or black bean.
Other - as I mentioned above, it can be drizzled over your morning hot cereal, or stirred into coffee or tea for an additional flavoring. I discovered that a glass of cold water, or cup of hot water, with 1-2 tbsps of Apple Cider Vinegar plus 1-2 tspns of blackstrap molasses is delicious and nutritious!
Get creative and discover new uses for this most amazing healthy addition to your diet! I would love to hear of your healthy creations with Blackstrap Molasses!
To Your Health!
I went to a weekend retreat at my nutrition therapy school where they provided all of our meals (there is a natural foods chefs program at the school as well). For breakfast one morning we had a 5-grain cereal (a whole-grain hot cereal with 5 different whole grains, such as oats, millet, quinoa, brown rice, etc.) with toppings. The toppings included raw nuts, dried fruits, and raw seeds (pumpkin, sunflower, etc.). Then there were drizzles to go on the top: Honey, 100% maple syrup, and blackstrap molasses. I was immediately taken back to when I was a little girl with the molasses drizzled over my big biscuits...what a memory!! Naturally, I chose to drizzle the blackstrap molasses over my 5-grain cereal and WOW!
When I came home, I discovered I had blackstrap molasses in my pantry because my husband likes to make homemade bread and puts it in pumpernickel bread. I wanted to know where blackstrap molasses comes from and how it might benefit health and oh boy, was I surprised! So I share what I have learned, because blackstrap molasses has become one of my favorite things!
What is Blackstrap Molasses?
Blackstrap molasses is only one type of molasses. It is the dark liquid byproduct of the process of refining cane sugar into table sugar. It is made from the third boiling of the sugar syrup and is the concentrated byproduct left over after the sugar's sucrose has been crystallized. Blackstrap molasses is a sweetener that is actually good for you! Unlike refined white sugar and corn syrup, which are stripped of virtually all nutrients except simple carbohydrates, or artificial sweeteners like saccharine or aspartame, which not only provide no useful nutrients but have been show to cause health problems in sensitive individuals, blackstrap molasses is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health.
Blackstrap molasses is an excellent source of manganese and copper. It is a very good source of iron, calcium, potassium and magnesium. In addition, blackstrap molasses is a good source of vitamin B6 and selenium.
What to look for when buying blackstrap molasses:
Look for blackstrap molasses that is unsulphured since it does not contain this processing chemical to which some people are sensitive. It also has a cleaner and more clarified taste. Blackstrap molasses made from organic sugar is also available in health food stores. Molasses should be kept stored in a tightly sealed container in the refrigerator or a cool, dry place. Unopened containers should keep for about one year. Opened containers should be kept for about six months.
How to use blackstrap molasses:
In Baking - blackstrap molasses gives a darker color that results in a deep, golden brown and the bittersweet flavor mixes well with zingy spices like ginger, nutmeg and cinnamon (such as in molasses or gingerbread cookies or breads).
In Cooking - blackstrap molasses is the primary flavoring in Boston baked beans, giving the navy beans a dark caramel color and robust flavor. It is also used as a basting liquid or glaze for meats and as a rich foundation for gravies. It can be drizzled over sweet potatoes or stirred into soups, such as lentil or black bean.
Other - as I mentioned above, it can be drizzled over your morning hot cereal, or stirred into coffee or tea for an additional flavoring. I discovered that a glass of cold water, or cup of hot water, with 1-2 tbsps of Apple Cider Vinegar plus 1-2 tspns of blackstrap molasses is delicious and nutritious!
To Your Health!
Friday, November 18, 2011
My Journey to Good Health
I thought I would share my story of how I came to study nutrition therapy and how I came to improving my own nutrition. This will give you some background as to why I am now passionate about what I eat and why I want to help others improve their health through proper nutrition.
Two years ago, I underwent what is apparently the most difficult surgery anyone can go through - a 5-level lumbar fusion (L2-S1, low back to tailbone) because of severe spinal stenosis and degenerative disc disease, on top of scoliosis. Essentially, my spinal vertebrae were collapsing on one another due to loss of cartilage that is supposed to keep the vertebrae cushioned and separated. Before surgery, I had so much pain from pinched nerves and back pain that I was nearly wheelchair-bound. I couldn't walk 1/2 a block without having to sit down. The surgery, although incredibly difficult to get through, kept me out of a wheelchair and painfree. However, the fusion left me with no motion from the bottom of my rib cage to my hips. Although limiting, I have learned how to function without a lot of back motion.
In July of this year, after finding out I had spinal stenosis and degenerative disc disease in my neck, I underwent a cervical spine laminoplasty from C3-C7 (in my neck) to open up the vertebrae so I could avoid the need for a fusion (which prohibits motion). My spine was falling apart and I am only in my 40's! I also have severe arthritis in my knees and hips. I know that some of my skeletal degeneration is genetic, but I believe that much of what I am suffering from is because of a history of very poor nutrition that has wreaked havoc on my body.
Essentially, I have spent 49 years eating the Standard American Diet (SAD). This means lots of meat (which has been raised with steroids, antibiotics and other drugs - eating sick animals = sick people), lots of processed foods (as a working mother and single mother, I did what everyone does - I cut corners by buying and serving food that comes in a box and is loaded with preservatives/chemicals, high in carbohydrates, and deplete of vitamins and minerals), a bit of fast food (although I was never a big fast food eater), and lots of pesticides and chemicals from non-organic produce. On top of that, I was never one to value physical fitness as a component of my life. I found myself to be 75 lbs. over my "ideal" weight, with a failing skeletal system, and feeling like I was in my 60's instead of my 40's. Something was very wrong and something had to change if I had any chance of staying out of a wheelchair and not ending up with diabetes, heart disease, or dead.
I have spent several years moving in the direction of better nutrition, paying attention to studies, doing some reading, and taking advice from a friend who was a nutrition expert. But because of the past two years of going through spine surgeries, and needing to get my weight under control to ease the burden on my skeletal system, I decided to get serious. I started working with a personal trainer and watching my diet and I lost 30 lbs. last year. I still wasn't where I wanted to be with my nutrition. Additionally, I was working in a very stressful job that was sucking the life out of me and having a huge impact on my health as well. So in May of this year, I quit my job and returned to school to study nutrition and earn a Master's in Nutrition Therapy at the Nutrition Therapy Institute in Denver where I live. After seeing the movie "Forks Over Knives" this summer, I knew that a whole-foods, plant-based diet was exactly what I was needing in my life and in September I did the 28-day program of moving to a whole-foods, plant-based diet by following the book "The Engine 2 Diet." This book is written by Rip Esselstyn, a firefighter in Austin, TX, and son of Dr. Caldwell Esselstyn. Dr. Esselstyn is an Endocrinologist at the Cleveland Clinic and a huge proponent of a whole-foods, plant-based diet to prevent and reverse many chronic disease conditions that he believes result from following a Standard American Diet.
In the 28-day program, I lost 10 pounds. I have now lost a total of 50 pounds in the past 17 months, have fully adopted a whole-foods, plant-based diet and am feeling absolutely amazing!! Combining that with what I am learning in school...I am so excited!!!
I know this was kind of lengthy, but thank you for reading and I hope I have given you an idea of how I got to where I am today as the Nascent Nutritionista!
To Your Health!
Two years ago, I underwent what is apparently the most difficult surgery anyone can go through - a 5-level lumbar fusion (L2-S1, low back to tailbone) because of severe spinal stenosis and degenerative disc disease, on top of scoliosis. Essentially, my spinal vertebrae were collapsing on one another due to loss of cartilage that is supposed to keep the vertebrae cushioned and separated. Before surgery, I had so much pain from pinched nerves and back pain that I was nearly wheelchair-bound. I couldn't walk 1/2 a block without having to sit down. The surgery, although incredibly difficult to get through, kept me out of a wheelchair and painfree. However, the fusion left me with no motion from the bottom of my rib cage to my hips. Although limiting, I have learned how to function without a lot of back motion.
In July of this year, after finding out I had spinal stenosis and degenerative disc disease in my neck, I underwent a cervical spine laminoplasty from C3-C7 (in my neck) to open up the vertebrae so I could avoid the need for a fusion (which prohibits motion). My spine was falling apart and I am only in my 40's! I also have severe arthritis in my knees and hips. I know that some of my skeletal degeneration is genetic, but I believe that much of what I am suffering from is because of a history of very poor nutrition that has wreaked havoc on my body.
Essentially, I have spent 49 years eating the Standard American Diet (SAD). This means lots of meat (which has been raised with steroids, antibiotics and other drugs - eating sick animals = sick people), lots of processed foods (as a working mother and single mother, I did what everyone does - I cut corners by buying and serving food that comes in a box and is loaded with preservatives/chemicals, high in carbohydrates, and deplete of vitamins and minerals), a bit of fast food (although I was never a big fast food eater), and lots of pesticides and chemicals from non-organic produce. On top of that, I was never one to value physical fitness as a component of my life. I found myself to be 75 lbs. over my "ideal" weight, with a failing skeletal system, and feeling like I was in my 60's instead of my 40's. Something was very wrong and something had to change if I had any chance of staying out of a wheelchair and not ending up with diabetes, heart disease, or dead.
I have spent several years moving in the direction of better nutrition, paying attention to studies, doing some reading, and taking advice from a friend who was a nutrition expert. But because of the past two years of going through spine surgeries, and needing to get my weight under control to ease the burden on my skeletal system, I decided to get serious. I started working with a personal trainer and watching my diet and I lost 30 lbs. last year. I still wasn't where I wanted to be with my nutrition. Additionally, I was working in a very stressful job that was sucking the life out of me and having a huge impact on my health as well. So in May of this year, I quit my job and returned to school to study nutrition and earn a Master's in Nutrition Therapy at the Nutrition Therapy Institute in Denver where I live. After seeing the movie "Forks Over Knives" this summer, I knew that a whole-foods, plant-based diet was exactly what I was needing in my life and in September I did the 28-day program of moving to a whole-foods, plant-based diet by following the book "The Engine 2 Diet." This book is written by Rip Esselstyn, a firefighter in Austin, TX, and son of Dr. Caldwell Esselstyn. Dr. Esselstyn is an Endocrinologist at the Cleveland Clinic and a huge proponent of a whole-foods, plant-based diet to prevent and reverse many chronic disease conditions that he believes result from following a Standard American Diet.
In the 28-day program, I lost 10 pounds. I have now lost a total of 50 pounds in the past 17 months, have fully adopted a whole-foods, plant-based diet and am feeling absolutely amazing!! Combining that with what I am learning in school...I am so excited!!!
I know this was kind of lengthy, but thank you for reading and I hope I have given you an idea of how I got to where I am today as the Nascent Nutritionista!
To Your Health!
Thursday, November 17, 2011
Cool...as a Cucumber!
Yesterday I talked about what to do when life hands you lemons...add them to your water. Lemon and lime juice is not the only thing you can add to water to make it nutritious and delicious! Here are some other suggestions:
Sliced Cucumbers. (If you've already figured me out, then you will know I recommend organics, but you have to decide for yourself if organics are important - I won't preach!). You can leave the skin on the cucumber or you can remove it - I've done both. Cucumbers have not received as much press as other vegetables in terms of health benefits, but this widely-cultivated food provides us with a unique combination of nutrients. At the top of the phytonutrient list for cucumbers are its cucurbitacins, lignans, and flavonoids. These three types of phytonutrients found in cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are a very good source of vitamin C, and a good source of vitamin A, potassium and magnesium. Who knew?
Frest Mint Leaves. I like to crush them between my fingers a bit to expel the scent of mint before tossing them into the water (I don't like them chopped because then they make the water look dirty and are harder to filter out when drinking). Mint is rich in Vitamins A and C and also contains smaller amounts of Vitamin B2. Vitamin C is an important antioxidant and may help to decrease the risk of certain cancers such as colon and rectal cancer. Although mint may be consumed in small quantities, the vital nutrients obtained are still beneficial to one's health. Mint also contains a wide range of essential minerals such as manganese, copper, iron, potassium and calcium. Who knew?
Apple Cider Vinegar. Add 1-2 tablespoons to a glass of water or cup of warm water. I prefer Bragg's brand of Apple Cider Vinegar, available at health food stores. Certified Bragg Organic Raw Apple Cider Vinegar is unfiltered, unheated, unpasteurized and 5% acidity. Contains the amazing Mother of Vinegar which occurs naturally as strand-like enzymes of connected protein molecules. I like to refrigerate my Apple Cider Vinegar because I like it cold (it tastes better to me), but you don't have to. Here are the health benefits:
External Benefits:
Helps maintain healthy skin
Helps promote youthful, healthy bodies
Soothes irritated skin
Relieves muscle pain from exercise
Internal Benefits
Rich in enzymes & potassium
Support a healthy immune system
Helps control weight
Promotes digestion & ph Balance
Helps soothe dry throats
Helps remove body sludge toxins
If you don't like the taste, try adding 1-2 tsps of honey, 100% maple syrup, or blackstrap molasses (I need to do an entire blog on blackstrap molasses - my latest discovery). This afternoon, instead of a cup of coffee, I had a cup of warm water with Bragg's Apple Cider Vinegar and blackstrap molasses...yummy! And a cold glass of water with cold Bragg's is, to me, very refreshing!
To Your Health!
Sliced Cucumbers. (If you've already figured me out, then you will know I recommend organics, but you have to decide for yourself if organics are important - I won't preach!). You can leave the skin on the cucumber or you can remove it - I've done both. Cucumbers have not received as much press as other vegetables in terms of health benefits, but this widely-cultivated food provides us with a unique combination of nutrients. At the top of the phytonutrient list for cucumbers are its cucurbitacins, lignans, and flavonoids. These three types of phytonutrients found in cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits. They are a very good source of vitamin C, and a good source of vitamin A, potassium and magnesium. Who knew?
Frest Mint Leaves. I like to crush them between my fingers a bit to expel the scent of mint before tossing them into the water (I don't like them chopped because then they make the water look dirty and are harder to filter out when drinking). Mint is rich in Vitamins A and C and also contains smaller amounts of Vitamin B2. Vitamin C is an important antioxidant and may help to decrease the risk of certain cancers such as colon and rectal cancer. Although mint may be consumed in small quantities, the vital nutrients obtained are still beneficial to one's health. Mint also contains a wide range of essential minerals such as manganese, copper, iron, potassium and calcium. Who knew?
Apple Cider Vinegar. Add 1-2 tablespoons to a glass of water or cup of warm water. I prefer Bragg's brand of Apple Cider Vinegar, available at health food stores. Certified Bragg Organic Raw Apple Cider Vinegar is unfiltered, unheated, unpasteurized and 5% acidity. Contains the amazing Mother of Vinegar which occurs naturally as strand-like enzymes of connected protein molecules. I like to refrigerate my Apple Cider Vinegar because I like it cold (it tastes better to me), but you don't have to. Here are the health benefits:
External Benefits:
Internal Benefits
If you don't like the taste, try adding 1-2 tsps of honey, 100% maple syrup, or blackstrap molasses (I need to do an entire blog on blackstrap molasses - my latest discovery). This afternoon, instead of a cup of coffee, I had a cup of warm water with Bragg's Apple Cider Vinegar and blackstrap molasses...yummy! And a cold glass of water with cold Bragg's is, to me, very refreshing!
To Your Health!
Wednesday, November 16, 2011
When life hands you lemons...add them to your water!
So now that I have the blog, I get these light-bulb moments of things I want to include in the blog. So today it was about how simple some changes can be that can mean really good things for your body. For instance, did you know that adding fresh squeezed lemon juice or lime juice to your drinking water can help alkalize your body? Our bodies are constantly trying to maintain a pH balance in our blood and other body fluids between being too acidic or to alkaline. Our blood actually has a very narrow pH range to keep us alive, so doing a little thing like adding fresh lemon juice to your water can actually help to balance pH. It would seem weird that lemons - which are acidic - would be alkalizing, but they actually alkalize the water and then you drink the alkaline water. Be sure you are drinking good quality water (reverse osmosis, distilled, or filtered - but preferably not purchased in plastic bottles since the chemicals can leech into the water) and fresh organic lemon juice from a lemon (not the lemon juice you buy in a bottle which have preservatives for shelf-life). You can juice a few lemons or limes in the morning and put your juice in a container and add it to your water throughout the day. Instead of that first morning coffee, try some warm water with fresh squeezed lemon juice! Wonderful, especially in the winter or when you are suffering from a cold or flu symptoms.
Alternate between lemons and limes, which have very different flavors in the drinking water. Besides helping to alkalize, lemons and limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Not to mention that they are an excellent source of vitamin C!
Other benefits of drinking lemon water:
Alternate between lemons and limes, which have very different flavors in the drinking water. Besides helping to alkalize, lemons and limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Not to mention that they are an excellent source of vitamin C!
Other benefits of drinking lemon water:
- Lemon water has excellent digestive properties and can ease heartburn, bloating and other digestion problems
- Lemon water cleanses and stimulates the liver and kidneys
- Lemon juice contains calcium, magnesium and potassium
- Lemon juice has been known to relieve asthma
To Your Health!
Tuesday, November 15, 2011
Suggestion for my blog readers
I think if you will create an account, then the comments won't be posted by "unknown." I would LOVE to at least have some kind of name to get to know you by (assuming you will become a frequent reader :-), even if you choose to use an alias (and that's fine too). Otherwise, everyone is "unknown." So, please remember to sign your posts or get for an account. I would like to be able to refer to you if you have questions that I can answer. Thanks!
To Your Health!
To Your Health!
8th anniversary
Today, 11/15/11, is my 8th wedding anniversary. I have to go to class this afternoon (Biochemistry), but I spent my morning preparing some dishes for our anniversary dinner. I decided a nice romantic dinner must include some finger food that we could feed to one another - how romantic is that? So, I made the following delicious dish:
Roasted Eggplant Caviar in Basil Leaf
2 medium globe eggplants, about 1 pound each
2 to 3 large cloves garlic, peeled and cut in slivers
2 Tablespoons extra-virgin olive oil (Since I don't use oil, I did spray the tray and the eggplant slices with non-stick spray - I used Spectrum brand olive oil spray).
1/2 tsp kosher or sea salt
Freshly ground black pepper
1/2 cup flat parsley leaves
2 Tablespoons capers
4 tsps red wine vinegar
24 to 30 medium-size basil leaves, washed and dried
Preheat oven to 400 degrees. Cut 2 globe eggplants crosswise into 1/2-inch-thick slices. Make 2 parallel slits about 1-inch long in the center of each slice. Drizzle 1 tablespoon oil in bottom of large baking sheet with sides. Place eggplant slices snugly in pan(s) (a little overlapping is okay). Insert 1garlic sliver into each slit. Brush remaining oil overall (see note above if you are not using oil) and season with salt and pepper. Roast until soft and bottom sides are browned, about 30 minutes. Use a spatula to turn slices and roast until quite tender, about 10 minutes more.
Pile eggplant in a deep bowl to steam. Stir vinegar into empty pan, scraping up any brown bits and add to bowl (I added the vinegar directly to the parsley and capers since I didn't really have brown bits on the pan). Coarsely chop parsley and capers together on cutting mat. Add eggplant to cutting mat reserving any juices in bowl. Chop very fine, return to bowl, and stir to blend. (Note: the eggplant seemed a little dry when I removed it from the oven, so I placed the slices in a bowl, drizzled a little fresh hemp seed oil - only fresh oil for me - over the slices, covered the dish with foil and allowed them to steam. If you used olive oil for coating them when you cooked them, you might not need this step).
Allow to stand for 1 hour before serving to let flavors blend. Taste and add vinegar, pepper, or salt as desired. May be made up to 1 day ahead and refrigerated. Bring to room temperature to serve.
Serve with a mound of whole basil leaves. Place about 2 teaspoons of caviar on basil leaf, wrap, and pop into your mouth.
Makes about 2 cups eggplant caviar, enough for 24 basil-wrapped bites.
Note: This is lovely with all sorts of basils—lemon, cinnamon, purple, or Italian. Also, try this with lemony sorrel leaves.
I haven't eaten it yet, but a little taste did confirm that this is a very delicious dish for a very special occasion! Looking forward to our evening together!
Tomorrow I will write something about metabolism, which is what we are studying in Biochemistry for the next three weeks!
To Your Health!
Roasted Eggplant Caviar in Basil Leaf
2 medium globe eggplants, about 1 pound each
2 to 3 large cloves garlic, peeled and cut in slivers
2 Tablespoons extra-virgin olive oil (Since I don't use oil, I did spray the tray and the eggplant slices with non-stick spray - I used Spectrum brand olive oil spray).
1/2 tsp kosher or sea salt
Freshly ground black pepper
1/2 cup flat parsley leaves
2 Tablespoons capers
4 tsps red wine vinegar
24 to 30 medium-size basil leaves, washed and dried
Preheat oven to 400 degrees. Cut 2 globe eggplants crosswise into 1/2-inch-thick slices. Make 2 parallel slits about 1-inch long in the center of each slice. Drizzle 1 tablespoon oil in bottom of large baking sheet with sides. Place eggplant slices snugly in pan(s) (a little overlapping is okay). Insert 1garlic sliver into each slit. Brush remaining oil overall (see note above if you are not using oil) and season with salt and pepper. Roast until soft and bottom sides are browned, about 30 minutes. Use a spatula to turn slices and roast until quite tender, about 10 minutes more.
Pile eggplant in a deep bowl to steam. Stir vinegar into empty pan, scraping up any brown bits and add to bowl (I added the vinegar directly to the parsley and capers since I didn't really have brown bits on the pan). Coarsely chop parsley and capers together on cutting mat. Add eggplant to cutting mat reserving any juices in bowl. Chop very fine, return to bowl, and stir to blend. (Note: the eggplant seemed a little dry when I removed it from the oven, so I placed the slices in a bowl, drizzled a little fresh hemp seed oil - only fresh oil for me - over the slices, covered the dish with foil and allowed them to steam. If you used olive oil for coating them when you cooked them, you might not need this step).
Allow to stand for 1 hour before serving to let flavors blend. Taste and add vinegar, pepper, or salt as desired. May be made up to 1 day ahead and refrigerated. Bring to room temperature to serve.
Serve with a mound of whole basil leaves. Place about 2 teaspoons of caviar on basil leaf, wrap, and pop into your mouth.
Makes about 2 cups eggplant caviar, enough for 24 basil-wrapped bites.
Note: This is lovely with all sorts of basils—lemon, cinnamon, purple, or Italian. Also, try this with lemony sorrel leaves.
I haven't eaten it yet, but a little taste did confirm that this is a very delicious dish for a very special occasion! Looking forward to our evening together!
Tomorrow I will write something about metabolism, which is what we are studying in Biochemistry for the next three weeks!
To Your Health!
Monday, November 14, 2011
Aha!
So last night at a dinner party at our house, the lovely Wanda says I should start a nutrition blog about the things I am learning in school and share it with others. Now, why didn't I think of that??? Probably because I'm so busy reading textbooks that keeping up with a blog seems like work. But then I thought perhaps if I write about the things I'm learning, I can help solidify the knowledge AND let my friends and family read about what I am learning. Perhaps someone can benefit from what I can share and I don't have to WAIT to be a nutrition therapist; I can begin right here, right now! So...here is my inaugural post, all because we had this wonderful dinner party last night that led me here. Thank you, Wanda!
To clarify, I'm in my first year of a Master Nutrition Therapist degree program at the Nutrition Therapy Institute in Denver. It is a two year program and I am finishing my first semester (well, second semester actually since I started in the summer, but I digress). Since deciding to return to school to study nutrition therapy, I have also embarked on a whole-foods, plant-based diet (basically a vegan diet) and feel that I have found the perfect diet for me based on how it makes me feel - vibrant, healthy, better digestion, etc. The more I learn, the more I'm convinced this IS the best way to eat!
I have so much more to say, but right now my text books are calling. So today I will leave with a recipe I created for my latest, most favorite dessert...easy and healthy!
Mexican Chocolate-Banana Vegan Pudding
Ingredients:
1 16oz container of Silken Tofu (not firm or extra firm - but silken or soft tofu)
1 banana
1/2 cup cocoa powder
1/2 cup raw sugar
2 tbsp Agave
½ tsp sea salt
1 tsp cinnamon
1 tsp chili powder (or to taste - it is supposed have a hint of spice)
1 tsp almond extract
Put all ingredients in a food processor and blend/whip until well mixed. Chill for one hour before serving. Top with sliced strawberries or other fresh fruit.
Makes 2-4 servings (or 1 serving, if you can't stop eating it!!)
To Your Health!
To clarify, I'm in my first year of a Master Nutrition Therapist degree program at the Nutrition Therapy Institute in Denver. It is a two year program and I am finishing my first semester (well, second semester actually since I started in the summer, but I digress). Since deciding to return to school to study nutrition therapy, I have also embarked on a whole-foods, plant-based diet (basically a vegan diet) and feel that I have found the perfect diet for me based on how it makes me feel - vibrant, healthy, better digestion, etc. The more I learn, the more I'm convinced this IS the best way to eat!
I have so much more to say, but right now my text books are calling. So today I will leave with a recipe I created for my latest, most favorite dessert...easy and healthy!
Mexican Chocolate-Banana Vegan Pudding
Ingredients:
1 16oz container of Silken Tofu (not firm or extra firm - but silken or soft tofu)
1 banana
1/2 cup cocoa powder
1/2 cup raw sugar
2 tbsp Agave
½ tsp sea salt
1 tsp cinnamon
1 tsp chili powder (or to taste - it is supposed have a hint of spice)
1 tsp almond extract
Put all ingredients in a food processor and blend/whip until well mixed. Chill for one hour before serving. Top with sliced strawberries or other fresh fruit.
Makes 2-4 servings (or 1 serving, if you can't stop eating it!!)
To Your Health!
Subscribe to:
Comments (Atom)