Fennel and Heirloom Tomato Salad

• 2 stalks of Fennel (with bright green prawns)
• Heirloom tomatoes (washed, your choice of colors)
• Ground Fenugreek seeds
• 2 pinches of gray salt
• Freshly ground black pepper
• 3 Meyer lemons
• Extra virgin olive oil

Start by prepping the fennel and heirloom tomatoes by quartering the tomatoes and slicing the fennel very thin (try slicing on a mandolin if possible). Cut 2 of the meyer lemons into thin half moon shapes. In a small bowl emulsify the olive oil, the juice of the 3rd lemon with the salt, pepper and fenugreek seeds. Assemble the tomatoes and fennel on a white plate so the colors magnify for great presentation. Pour the dressing on top of the salad (lightly mix), then chop the fennel prawns and sprinkle all over salad and plate for an up-scale approach!

This salad is fantastic for those hot summer nights when you want something light and easy. Making this salad for your friends and family will not only satisfy the taste buds because of the intense flavor the meyer lemons have to offer but it will make your body very happy because of the high nutrient contents. The fenugreek seeds are known for treating any sinus issue also clear up lung congestion. The seeds are a great source of selenium and a natural source of iron. Who knew this simple salad with minimal ingredients can pack in so much satisfaction (nutrient wise) and be so tasty and figure friendly! Outdoor summer fun here I come!

I just signed Slow Food USA’s petition against legislation in three states that would criminalize taking photos or video of farms.

If you, too, believe that a well-managed farm should have nothing to hide, and that consumers have a right to see how their food is produced, please join me in signing their petition:

http://org2.democracyinaction.org/o/5986/p/dia/action/public/?action_KEY=6675.

If we can raise a big enough stink, we can stop this outrageous effort from spreading to other states and send a clear message that consumers have a right to know where our food comes from.

Thanks!

While talking with various patients this week, I realized that many, good, health awareness movies have come out in just the last few years. Although I haven’t seen them all, it seems that each one has a unique perspective and a lot of good things to say… and to think about.

Here is a list of the movies I recommend:

• Eating
• Food Inc.
• Food Matters
• Super Size Me
• King Corn
• A Diet For All Reasons
• A Diet For A New America
• Simply Raw
• Fresh
• Forks Over Knives

I recommend viewing these movies with your friends and family, especially if you’re interested in learning more about how to keep yourself and your loved ones healthy in this “toxic” world.  These movies reveal some of the modern forces that literally war against your health goals and threaten your very health and wellness.  Some of the varied topics include:

• the obesity epidemic in the USA
• organic vs. conventional food
• genetic modification of food
• the use of chemicals in modern farming (pesticides, herbicides, fungicides, etc.)
• natural vs. factory farming
• the causes of modern diseases (heart disease, cancer, diabetes, etc.)
• the truth behind ranches, pig farms, chicken farms, and slaughter houses

If you have any thoughts, please leave a comment.  And if you can, please list any other similar movies that you would recommend.  Also, please let me know if you would be willing to watch a community screening (in our office) of the movie, Fresh.

Onion Bread, Dried

Slice onions with slicing disc in processor.  Hand mix with rest of ingredients, and put onto 2 trays.  Set your oven for keep warm (usually 110-140 degrees).  Keep the oven door cracked open with a wooden spoon (this allows air circulation).  Dehydrate at low temperature for 8 hours.  Flip, and do another 8 hours. Cut into 9 equal pieces (2 cuts horizontally, 2 cuts vertically).  Usually makes 18 pieces total for the 2 trays.

Thanks to www.goneraw.com for inspiring this recipe.

Dried Kale Chips

• 16 oz. kale (approximately one large head)
• 2 T of olive oil
• salt
• spices

This is a great alternative to snacking on potato chips or the like.  Kale is one of the healthiest vegetables known, being loaded with vitamins, minerals, phytochemicals, as well as being low in calories.

Preheat oven to KEEP WARM, around 140 degrees or less.  Prepare the kale by washing it, removing the stems, and chopping it into bite sized pieces.  Place in a large bowl and add oil.  Toss with the oil to make sure it is spread evenly.  Spread the kale thinly on baking sheets (usually 2 or 3 will do).  Lightly salt and spice the kale as desired.  We tried a Cajun mix which was delicious.  Place the baking sheets with the kale into the oven and keep the door of the oven cracked open with a wooden spoon.  Dry the kale at the low temperature for 3-4 hours.

The kale can come out fairly crispy, with some of the thicker leaves being a bit chewy.  Have fun trying a variety of spices.

Sugar is so common in the American diet,  And it’s become very obvious that people consume way too much of the stuff.  The stats say that the average American consumes over 150 pounds of sugar per year.  That’s nearly a half of a pound per day!  And some come in the dangerous form of high fructose corn syrup (HFCS – contains mercury).

If you’re like most people, you probably enjoy a treat from time to time.  But maybe you go too far.  Maybe you over indulge too frequently.  Maybe you have a hard time controlling your cravings for sugar.  There’s a good reason for that.

Did you know that sugar is considered very addictive?  And it may just be the number-one addiction in the USA.

Here is an abstract from the NIH:

The experimental question is whether or not sugar can be a substance of abuse and lead to a natural form of addiction. “Food addiction” seems plausible because brain pathways that evolved to respond to natural rewards are also activated by addictive drugs. Sugar is noteworthy as a substance that releases opioids and dopamine and thus might be expected to have addictive potential. This review summarizes evidence of sugar dependence in an animal model. Four components of addiction are analyzed. “Bingeing”, “withdrawal”, “craving” and cross-sensitization are each given operational definitions and demonstrated behaviorally with sugar bingeing as the reinforcer. These behaviors are then related to neurochemical changes in the brain that also occur with addictive drugs. Neural adaptations include changes in dopamine and opioid receptor binding, enkephalin mRNA expression and dopamine and acetylcholine release in the nucleus accumbens. The evidence supports the hypothesis that under certain circumstances rats can become sugar dependent. This may translate to some human conditions as suggested by the literature on eating disorders and obesity.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

Why is Sugar so Addictive?

White sugar is what most people are consuming.  It is highly processed and not found in that form in nature.  When eaten, it quickly enters the bloodstream and affects the brain in a way similar to cocaine.  It gives you a strong sense of pleasure, which is not normally found in nature.  Very sweet and very fatty things are more rare in nature, and for a good reason.  Although these things are very enjoyable, the bulk consumption of sweets or fatty foods has been proven to be very detrimental to health.  They are designed to be rare treats.  After your level of pleasure spikes, it then comes down fast.  This leaves you feeling low.  You then begin to crave sugar again to bring your level of pleasure up to the previous high.

How Sugar Can Affect Your Health

• Insulin Response – sugar causes a strong insulin response.  The quick rise in blood sugar causes the body to rapidly release insulin.  The short term result is a quick rise and fall of your blood sugar, resulting in a “sugar crash”.  The long term results can be insulin resistance and diabetes.
• Leads to obesity.
• Increases Fat Storage – sugar causes a spike and excess of energy, which your body will try to store as fat.  As your body’s ability to store this overload of energy becomes hindered, fat is deposited around your internal organs.  This “organ fat” is linked with cardiovascular disease (the number one killer in the USA).
• Suppresses the immune system.
• Adversely affects dental health.
• Promotes inflammation in the body, which is linked with chronic pain, arthritis, heart disease, asthma, premature aging.
• Linked to mental health issues – depression, anxiety, and attention disorders.

Smart Action Steps to Limit Your Sugar Intake

• Identify and eliminate major sources of sugar in your diet.  Beware that labels list sugar in a variety of ways – glucose, fructose, dextrose, corn syrup, sucrose, and cane sugar.
• Focus on the worst culprits: sodas, juices, sauces, and dressings.
• Replace sugary foods with healthy and wholesome options.  Instead of soda or juices, drink water with lemon.  Instead of cookies or cake, consider fresh fruit for desert.
• In recipes, replace sugar with date sugar or agave nectar.

Baked Cauliflower Casserole

• 1 large head cauliflower
• 3 medium potatoes
• 1 C baby carrots
• 1/2 cup seasoned bread crumbs
• 1/4 C nutritional yeast flakes
• 2 Tbs olive oil
• 2 garlic cloves, crushed
• salt, to taste
• Italian seasonings, to taste

Preheat oven to 375 degrees.  Clean and prepare the cauliflower and potatoes.  Chop the cauliflower, potatoes, and carrots into bite-sized pieces and steam them until tender.   Mix them and place into a baking dish.

Add other ingredients to a bowl and mix well.  Coat the cauliflower, potatoes, and carrots with the “cheesy” breadcrumb  mixture and place in oven.

Bake for 10-15 minutes or until lightly browned.  Delicious and nutritious!  Enjoy.

Hearty Lentil Stew

• 2 cups of dried lentils
• 2 cups organic sweet corn
• 2 large tomatoes, diced
• 1 large onion, diced
• 2 garlic cloves, crushed
• 6 cups of water
• 2 cups of kale, chopped
• 1 tsp cumin
• 1 tsp of oregano (or Italian seasoning)
• 1/2 cup crushed walnuts
• 1/2 tsp chili powder (or to taste)
• 1/2 cup raisins

Rinse and drain the lentils.  Add all ingredients to a slow cooker (crock pot) and cook on low for 6-8 hours.  This is a simple and delicious recipe your family will love.

Sweet Cabbage Soup

• 1 C orange juice
• 7 C water
• 1  C rice or soy beverage
• 1/2 C split peas
• 1/2 C steel cut oats
• 1 head of cabbage, chopped into large chunks
• 1 cup Medjool dates
• 1 cup chopped walnuts
• 1 C chopped carrots
• 1 C chopped kale
• 3 T veggie base (to make broth)
• 3 tsp spices to taste (oregano, thyme, paprika, etc)

Use a good blender and fill with 3 cups of water.  Add walnuts and dates and blend until creamy.  Then add all ingredients and the blended mixture into a large stock pot.  Cover the pot and cook on a low flame.  Stir occasionally. When the cabbage is tender, use tongs to remove from the soup and put into the blender.  With some soup broth, blend up the chunks of cabbage and pour back into the pot.  Continue cooking, and stirring occasionally, for at least another 60 minutes.

Vegetarian “Chopped Liver”

• 6 T extra virgin olive oil
• 2 large onions, chopped
• 1 1/2 C peas
• 3 hard boiled eggs (or substitute eggs with 3/4 C of tofu)
• 30 walnut halves
• 1 tsp salt
• 1/2 tsp pepper

1. Cook onions in oil until lightly brown.
2. Add vegetables to the onions and cook for a few minutes more.
3. Season with salt and pepper.
4. Put veggies, walnuts, and eggs in food processor and process until smooth.
5. Chill before serving.

Tropical Mueslix

• 2 1/2  cups dry rolled whole oats
• 1/4 cup raw macadamia nuts
• 2 T ground raw chia seeds
• 3 T shredded coconut
• 1 cup sliced banana
• 1 cup pineapple chunks
• 1 cup mango chunks

1. Mix all ingredients in a large bowl (we get our kids involved by mixing up a large batch; larger amounts can be mixed using the ratios listed in the recipe and then kept in the freezer for future use).
2. I recommend using nut milk(s), soy milk or rice milk instead of cow milk.
3. For a mushy mueslix (which may be better for younger children), use more liquid and let the mueslix soak for 10-15 minutes.

Peer-reviewed double-blind placebo FDA Gold Standard clinical study

By Tina Drucker
888-881-2344
www.druckerlabs.com

Gold Standard clinical study results: intraMAX subjects experienced significant improvement in energy levels and energy production. intraMAX significantly improved pH levels which allowed other ingredients to be identified and utilized by the body more efficiently. intraMAX reduced cellular toxicity and build-up of cellular toxins, improved movement of all the fluids in the body, and helped reduce “free-radical” damage and aging significantly.

Energy results from intraMAX:

• All subjects on the product reported more energy throughout the day.

• intraMAX promotes significant improvement in cellular respiration, and thus enhances energy levels.

Cellular function results from intraMAX:

• Helps achieve proper composition of body pH. This improved level of acidity in the body promotes better overall functioning.

• Helps achieve proper activation and assimilation of vitamins, minerals, amino acids, enzymes, glycogens, etc.

• Augments the hydration level which is essential for normal bodily function.

• Subjects were tested on Specific Gravity to determine the effects of intraMAX on hydration.

Detoxification results from intraMAX:

• Assists with proper detoxification of intercellular metabolic wastes, and therefore leads to reduced levels of toxicity in the body.

• May help normalize the body’s cellular functions.

Optimal wellness results from intraMAX:

• Helps with digestive enzymes and optimal digestion (especially carbohydrate digestion), which is essential to wellness.

• Helps the body’s natural, normal anti-inflammatory response.

• Some subjects had improved kidney health.

• There was a strong antioxidant effect vs. oxidative stress, by neutralizing “free radical” damage.

Background

intraMAX is an all-in-one supplement with over 415 essential ingredients. Drucker Labs’ intraMAX has 100 percent Organic microcomplexed minerals and nutrients known as carbon-bond intraCELL technology. Drucker Labs’ commissioned Fenestra Research Labs to conduct a randomized, double-blind placebo controlled study to determine whether intraMAX helped to normalize and improve cellular functions. intraMAX is an all-in-one supplement with over 415 essential ingredients. Drucker Labs’ intraMAX has 100 percent Organic microcomplexed minerals and nutrients known as carbon-bond intraCELL technology. Drucker Labs’ commissioned Fenestra Research Labs to conduct a randomized, double-blind placebo controlled study to determine whether intraMAX helped to normalize and improve cellular functions.

Discussion

The purpose of this clinical study was to evaluate an all-natural, all-in-one essential nutrient supplement product, intraMAX, with respect to helping normalize and improve cellular functions. Based on these clinical comparisons and the complete lack of known adverse side effects, interaction, or contra-indications from the ingredients in the product, intraMAX was shown to be a safe and highly effective means of improving one’s nutrition while helping to maintain or improve cellular systems functions.

Method

This was a 30-day, 125-person study with subjects drawn from a large population of people with various cellular imbalances randomized into two groups. Subjects in both Group A (live product group) and Group B (placebo group of 75-subjects) were provided and instructed to take one cap full of product twice daily on an empty stomach with a full glass of purified water.

Instructions also included: no eating or drinking for at least one-half hour of taking the product, and no pharmaceuticals (unless a medical emergency) or nutraceuticals for at least two hours after consuming the product.

Results

A simple nonpaired t-test comparing the differences between baseline and final parameter values for the live product group showed statistical changes in salivary ORP (Oxidation-Reduction Potential), pH, toxicity, and urinary specific gravity, carbohydrate digestion, and cellular respiration. Statistical analysis of these data shows a consistent picture between treatment groups over time. Results were race, sex, and age independent.

Conclusion

intraMAX is effective.

This research was provided by Drucker Labs’ commissioned Fenestra Research Labs, 1930 Village Center Circle #3-954, Las Vegas, NV 89134

Click here to learn more about intraMAX superfood supplements

It’s a common misconception that by following a vegetarian diet, you will be limiting your food choices to a few basic and bland foods.  This idea is absolutely wrong.  These days, traditional supermarkets and restaurants offer a variety of delicious meatless choices. Going vegetarian can be a very healthy lifestyle choice but it has potential pitfalls.  After all, pizza, chips, cookies, soda, and french fries are vegetarian… but far from healthy!  So instead of focusing on “vegetarianism”, I recommend a whole food plant-based diet, which can do more to promote superior health than many vegetarian diets.

Defining Vegetarianism. A healthy vegetarian diets consists of eating plant-based foods such as vegetables, salads, fruits, nuts, seeds, legumes, and whole grains. These are the three common types of vegetarianism:

• Vegan – a strict diet consisting of only plant-based foods; all animal-based foods (and in some cases animal-based products/clothing) are avoided.
• Lacto-vegetarian – allow dairy products in their diet; completely avoid eggs, meat, fish, and poultry.
• Lacto-ovo vegerarian – allow dairy products as well as eggs, but avoid all other animal-based foods.

Health Benefits of Vegetarianism

• Maintenance of normal body weight
• Lower rates of diabetes
• Greatly reduced risk of cancer
• Greatly reduced risk of heart disease
• Lower cholesterol
• Lower blood pressure
• Reduced risk of kidney stones

Common Pitfalls

• Not eating enough nutrient-dense foods (green leafy vegetables; learn how to make salads exciting)
• Eating too many grain-type products (especially non-whole grain)
• Not getting enough protein (learn how to get enough protein from plants)
• Not getting enough calcium, vitamin D, vitamin B12, iron, and zinc (if your diet is filled with dark green veggies, legumes, fruit, nuts, seeds, and a variety of whole grains, you should have no difficulty; you may want to consider supplementing with a quality liquid whole food superfood supplement like intraMAX)

Simple Tips to Get You Started. Consider selecting a variety of different foods to construct your healthy diet.  Using a variety has always helped our family stay on track.  Also, realize just how blessed you are with such an amazingly delicious array of natural and wholesome foods at local stores… so explore a little and enjoy them.

• Start fresh with a home clean out.
• Start with simple recipes that you are already familiar with, such as pasta with veggies, veggie stir-fry, salads, and fruit salads.
• Begin replacing one or two meals a week and keep adding meals until your menu is fully whole food plant-based.
• Search this site and the internet for recipes.
• Dining out can be challenging.  If you’re unsure of the menu choices, I recommend filling up by eating a healthy meal prior to going out.  Restaurants that have a fair variety of vegetarian choices are Chinese, Indian, Thai, and Middle Eastern.
• Try these tips to handle picky eaters.

Green leafy vegetables are among the healthiest foods for us.  They are loaded with vitamins, minerals, anti-oxidants, and phyto-chemicals.  And dark green leafy vegetables have more protein per calorie than sirloin steak!

Eating salads can help you lose weight and achieve superior health.  But how much?  From what I’ve read and learned, I believe we should be striving for about one pound of salad (or other raw green veggies) per day, minimum.  This isn’t easy (especially in a large family) unless you get creative.

So here are some quick, easy, and wholesome ideas to help you make your salads more enjoyable:

• Add fresh fruits.  Strawberries (organic), blueberries, clementine oranges, pears, apples, etc. add a delicious sweetness on salads.
• Add ground nuts.  Walnuts, almonds, etc.  add a tasty crunch to any salad.
• Add ground flax seed.  Adds a unique flavor that is very healthy (contains omega-3 fatty acid and lignans) and a vegetarian alternative to popular fish oils.
• Add leftover cooked vegetables from the day before.  What a great way to use day-old peas, corn, carrots, etc.
• Add salsa, beans, and sprinkle in some corn chips for a southwestern salad.
• Experiment with the large variety of leafy green vegetables available.  Don’t just stick with iceberg or romaine lettuce.  Be adventurous… you will be pleasantly surprised at the variety of tastes and textures you’ll find.
• Use a variety of vinegars for homemade dressings.  I prefer white wine, red wine, and apple cider vinegars.
• Try different varieties of spices and herbs.  Try basil, thyme, granulated garlic, oregano, pepper, and chives.  For something different, try cilantro, rosemary, mint, cinnamon, curry, or cumin.
• If one day you find that you’re tired of the prep work for a big salad, then drink it!  Click on this link for my wholesome veggie juice recipe.

Vegetarian Chili

• 1 T olive oil
• 1 large clove garlic, minced
• 1 small onion, diced
• 1 med zucchini, diced
• 1 celery rib, diced
• 1 medium carrot, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 1 T chili powder (or to taste)
• 1/4 tsp cayenne pepper (or to taste)
• 1 bay leaf
• 1/2 tsp cumin
• 1 T granulated date sugar, agave nectar, or honey
• 1/2 tsp basil
• 2 (15 oz) cans beans (kidney, pinto, or black), low-sodium
• 1 (15 oz) can diced tomatoes, low-sodium diced

Heat oil, add garlic, onion, zucchini, celery, carrot and peppers. Saute for approximately 5 minutes.  Add spices. Cover and cook over low heat until fragrant (approx 2 minutes). Stir in beans and tomatoes. Simmer 20 minutes. Season to taste with salt and pepper. Simmer another 10 minutes. Remove bay leaf.

This makes a delicious chili that has become a family favorite.  Everyone we’ve “tested” it on, has really enjoyed it… including staunch meat-eaters!  Laura frequently serves it with a salad and her famous corn muffins.  It is also quite good as a topping for baked potatoes.  If you have a large family like ours or want to maximize efficiency, triple the recipe to fill a large crock pot.

Experiment with different varieties of beans and spices.  I personally love it hot and spicy with chipotle (smoked peppers), but it can be a bit too hot for the kids.  Be creative and enjoy!