Monthly Archives: May 2012

Roasted Corn Salad

by recipes, salad, vegetables,

I love summer and summer food.  For me, there is nothing better on a hot day than a quick simple barbecue with lots of tasty side salads.  My sister-in-law is a genius at the side salad thing, probably because she grew up in Texas where all my friends seem to be good at that.   Me?  Well, it's a learned thing, mostly started by her generous gift of two cookbooks loaded with salad recipes.

This is my latest creation.  It was late by the time we ate and I was too hungry to stop and get out the camera.  When I remembered to take this picture there was, I kid you not, only three spoonfuls of salad left.  That's how good it is.  The general family consensus is that it's a keeper.  Hope you think it is too.

Roasted Corn Salad

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Ingredients
  

  • 3 ears of corn
  • 1 red bell pepper diced
  • 3 spring onions, cleaned and diced
  • 1/2 cup celery diced
  • 1 clove garlic, pressed
  • 1 small bunch of cilantro minced
  • 1/3 cup extra virgin olive oil
  • 1 small lime juiced
  • sea salt and pepper to taste

Instructions
 

  • Shuck the corn and cook in a pot of water until just starting to boil
  • Remove from the water, pat dry and place on a medium high grill
  • Turn corn occasionally to prevent burning (although my guinea pigs family says the darker bits are tasty too)
  • When corn is slightly browned all over remove from grill
  • Using a sharp knife remove kernels from cob and place into a bowl
  • Add bell pepper, spring onions, celery, garlic, and cilantro
  • Mix well
  • In a separate container whisk together olive oil, lime juice, salt, and pepper
  • Pour dressing over corn salad and toss well to coat evenly



vitamins

What's In Your Vitamins?

by additives, ingredients

Not that long ago I was working with a client, we were having a Pantry Party.  For those who may not know, a Pantry Party is where I come to your house and we play in the pantry.

Working with you, based on your health goals, we go through the contents of your pantry and I help you understand what may be in there that really isn't food.  

We talk about ways to get rid of those non-food choices, suitable substitutions, and overall nutrition education.  I love Pantry Parties, they're a lot of fun, and my clients love them too.

This particular client happened to keep their vitamins in the pantry.  At one point, as we were talking about a number of the negative ingredients in various food items, I happened to grab one of the vitamin bottles.  That vitamin bottle brings us to today's blog entry.

It's important for you to understand that nutrition applies not only to food; it applies to whatever you put in your mouth.  If you eat it or ingest it in any way, you need to be aware of the ingredients that are in it; because if it goes into your mouth it gets into your system.   This includes Food, medicine, vitamins, mouthwash, and toothpaste.

Gummy Bear Vitamins

I am going to focus on one particular vitamin here but this information and thought process would apply to any supplement.  First, I will start by saying I do not get the gummy-bears-as-vitamin concept.  Sure, it sounds good in theory, make vitamins fun and perhaps more people will take them.  But vitamins are not candy and we should not be thinking of them as equivalents.

I am, admittedly, a huge proponent of food as medicine; however I do recognize the potential need for supplementation.  My theory is supplement, replete, and stop (having corrected the diet along the way).  Gummy vitamins/supplements fall very low on my list because all of that sticky, candy residue stays on your teeth and creates a perfect environment for bacterial growth.

I know, I know, some of you are going to complain that gummy candies are fun and I shouldn't be such a spoilsport.  I get that they're tasty and the chewiness is fun.  But every day?  Not a good habit to get into in my book.

This particular vitamin is meant for adults.  It's a calcium supplement with vitamin D3.

citracal
 

On the plus side:vitamin

  • Taking calcium with D3 is a good choice, the D helps the body to properly utilize the calcium and D3 is the better choice over D2.  
  • This supplement uses maqui berry (also known as Chilean winterberry) juice concentrate for color.  A good choice because it's a fruit, however why go all the way to Chile?  Why not use something like cherries or blackberries?  
  • The tricalcium phosphate is meant to provide the calcium supplementation.  There is some debate about which forms of calcium are best, but leaving that out of the discussion this is not an unreasonable form.

And that brings us to the negatives with this product:vitamins

  • The very first ingredient is corn syrup which is essentially a sugar.  
  • The second ingredient  is sucrose, also known as table sugar.  
  • If we look at the nutrition label we see that this product provides 7 grams of sugar for two gummies.  That's as much sugar as a 3.5 ounce cheese danish (not that I recommend you eat the danish either).
  • The artificial flavoring, Yellow #6 and Red #40 are definite negative ingredients. 

As many readers know, I am strongly opposed to artificial flavors and colors.  The colors are made from petrochemicals.  There is landmark study which shows a significant response among children who consumed artificial colors.  I feel, quite strongly, that artificial colors are not good for anyone, child or adult, and need to be removed from our food.  There are plenty of natural food color alternatives.  But that's a blog post for another day.  If you don't want them in your food (and believe me, you don't) then you certainly don't want them in your vitamins.

Inert or neutral ingredients would be the water, sodium citrate, citric acid and pectin.  These are used to make the form, or body, of the candy.  The citric acid is for flavor, the pectin is what makes it gummy.

Overall that makes this not a great choice if you are looking to supplement your calcium.  Considering the food as medicine concept, it is important to remember that if you eat right you can, in fact, support your health with food.  One study from 2007 concluded that, "Calcium from dietary sources is associated with a shift in estrogen metabolism toward the active 16α-hydroxyl metabolic pathway and with greater BMD and thus may produce more favorable effects in bone health in postmenopausal women than will calcium from supplements."

Am I telling you not to take supplements?  Absolutely not, that's a decision that you need to make for yourself, in combination with all of your health professionals.  But I am strongly suggesting that instead of trying to supplement your calcium with candy you may want to consider adding foods that are high in calcium to your diet.  Obviously this includes dairy, but for non dairy sources consider the following foods:

     salmon, sardines, collard greens, spinach, turnip greens, okra, white beans, broccoli, Brussels sprouts, and sesame seeds

Update:  I just found this article stating calcium supplements may not be good for your heart, possibly even leading to cardiac arrest.  Especially if you are a woman.  The article points out that the body handles calcium very differently (and very well) when it comes from food sources.  The rush of calcium to the system from supplements however may not be so beneficial.  One of the study researchers, Dr. Ian Reid was quoted as saying,"A reassessment of the role of calcium supplements in osteoporosis management is warranted."

Want to connect with me for a Pantry Party?  Send me an email.

Another Helping Of Meat Glue?

by additives, FDA, ingredients

First it was pink slime. And no matter what anyone says I do not believe that is something that should be considered fit for human consumption. But I've already written about that.  Now we have meat glue as an adulterant in the food supply.

What is meat glue?

Approved for human consumption by the FDA, allowed in Canada, and defended by the American Meat Institute it is made from something called Microbial Transglutaminase (mTG).  mTG is made utilizing Streptoverticillium mobaraense which is a micro-organism that secretes mTG. (For a more extensive explanation visit the American Society for Microbiology.)  Used to put together pieces of meat, this powder can be used to make them look like a better cut of meat. It is also used to improve the texture of certain foods.

According to my research, mTG, or meat glue, can be found in processed meat and other foods such as imitation crabmeat, fish products, constituted “chicken breast”, and processed meats such as hot dogs, chicken nuggets, and ham products.  However it's not just used for meats; mTG can also be used in those food products where a gelling process is needed such as cheeses, jellies, yogurts, or frozen desserts.  Additionally mTG can also be used to increase volume and texture in breads. gluten free products such as pasta and baked goods.  

One complaint is that producers may be selling cheaper cuts of meat as a higher grade because it looks like something it's not. This is a valid point; it would definitely be a reason to get upset for being overcharged by a producer making cheap cuts of meat pieces look like a very expensive filet.  Searching the web it appears that one area where this may happen is buffet restaurant settings.  Those places where you can get as much filet mignon as you want for one low low price.  Apparently there's a reason that price is so low; it may not be what you think it is.  I want to point out, in all fairness, that there is a big kerfluffle about this issue but so far I have not found any legal cases where a producer or seller is being charged with this practice.

Health issues

The health challenge is potentially different.  The use of meat glue means that there could be a higher risk for bacterial contamination due to the increased number of surfaces.  The more surfaces, the more area for bacteria to live.  For those consumers who like their meat less well done this creates more risk.  If the meat is not fully cooked (i.e., rare rather than well done) the joined parts may not reach a temperature capable of killing bacteria. With the new meat nutrition labeling requirement we should be able to see if mTG is used on the meat at the grocery store.  However, I have yet to see a single package that is using this new labeling.

According to Dr. Peter Osborne, gluten expert and author of No Grain, No Pain, mTG treated dairy is a problem for those with gluten sensitivity issues.  This is because the immune system registers mTG treated dairy as a form of gluten.  This means that for those who struggle with gluten sensitivity, if you feel like you've been “glutened” you may also need to consider dairy as a possible source of contamination.

Made by Ajinomoto, the same company that makes MSG, I would like to point to a few other health issues that concern me.   This ingredient comes with a dose of maltodextrin and sodium caseinate.  Maltodextrin is corn based so there is probably some GMO exposure as the use of organic corn would not make financial sense.  Sodium caseinate is a milk protein  and according to Truth In Labeling always has free glutamic acid making it a form of MSG.  Additionally there is a possibility that the milk used to obtain the protein has rBGH in it, a hormone that makes cows give more milk.  That's a whole blog post in and of itself, but the bottom line is you don't want to consume rBGH.  The issue at hand is the possible reaction to corn or dairy that could be brought about by ingestion of meat in those with high level food sensitivities.

Avoiding meat glue

How to avoid meat glue?  That appears to be a little trickier.  It makes sense to be extra diligent about reading labels at the grocery store lately.  However, as yet, I have not seen mTG listed on any ingredient labels.  For meat products I believe the answer to be the purchase of organic meat or to buy from a trusted source.  It is important to note that Kosher meat is not exempt from the use of meat glue as there is a kosher version available.  Otherwise, until meat labeling actually happens, and unless they include mTG on the label, you won't know.  For other products I don't have an answer at the moment.  Purchasing organic dairy, which I recommend anyway, is a good option.  But until this product is properly labeled or removed from the food supply we may not know if we are ingesting it.

 

meditation

Meditation For Children (and Adults)

by habits, meditation

May is National Meditation Month. Recently I saw this article online, Why Our Children Should Be Taught To Meditate In School.  This falls into the ‘why didn't I think of that' category.  If I had known or thought about this I would have encouraged my children to learn how to meditate when they were younger.

Moving faster

In our ever-increasing-speed society children are being encouraged toward more distractibility, more tools, more stimulation.  There's no down time.   Although he never really said it, Gandhi is attributed with saying, “There's more to life than increasing it's speed.”  Whether Gandhi said it or not it is a valuable sentiment.  Somehow, unfortunately, I don't think our modern society is listening.

Everywhere we turn we are surrounded by messages that urge us to move faster, be more productive, encourage speed over mindfulness. There's even a saying that highlights this point…”That's so [insert number] seconds ago.”  I know it's meant to be amusing but it highlights the problem that we face staying focused in our daily lives.  Everything is presented as needing to be instant, now, online, immediately.  It's no wonder that rates of hypertension are rising among our young people.  They're being stressed, pressured, and sped up beyond reasonable limits.  I personally believe this to be true for adults also.

Slowing down

Instead of joining in to the overwhelming frenzy for fast everything,  perhaps we need to re-evaluate things and slow down just a bit.  If we taught kids how to meditate in school it's possible that their minds could stop spinning to frantically.  They could learn how to recenter themselves and focus.  And what a great tool to be able to take forward into adulthood.

Part of the problem is that those stressful and overwhelmed feelings don't stop just because we become adults. Indeed for some adults it's even worse. And we do it to ourselves. We allow ourselves to be sucked into the pressures and the stress that leave us feeling overwhelmed. What if instead of giving in we slowed  down. What if we made a choice to make a change?  For those of us who are already adults and feeling overwhelmed?  Stop for a moment.  Take a few deep breaths.  That in and of itself is a good beginning.  Need some guided resources?  Below are a few to get you started

Meditation Resources

       Websites:

       Audio:
       DVDs:

      APPs:

  • Calm – Meditation to Relax, Focus, and Sleep Better
  • Headspace – Guided Meditation and Mindfulness
Treasure those small quiet moments.  Seek them out.  Teach your children to do the same.  I think the world will be a better place if we do.
 

 

Breast Is Best

by Uncategorized
breastfeeding | photo: Jerry Bunkers

With all of the recent hullabaloo about breastfeeding because of the recent cover on Time magazine I wanted to share a few thoughts.

My kids are grown and I am no longer breastfeeding. While I did not breastfeed them for the extended periods of time mentioned in that article, I certain support those who can and do.

I am upset about the picture chosen but I am sure it was chosen for shock value.  No one I know has their child stand on a chair to breastfeed.  It is a cuddly, bonding experience.  The magazine cover is very militant in attitude (down to the cammo pants the child is wearing) and does not look comfortable or close knit for either one of them.  I think it gives people the wrong attitude about breastfeeding in general and extended breastfeeding in particular.

 Not every mother is able to breastfeed, but this post isn't about that. It's about how important breastfeeding is and how we need to get over ourselves and our squeamishness about it.  In other parts of the world breastfeeding is encouraged and is practiced for extended periods of time.  Here we get too wrapped up in the fact that these are breasts which are seen as a primarily sexual part of the body.  But while playing with boobies can be fun, let's remember that their primary function is to feed an infant.  Something that our bodies can do so very well and with wonderful purpose.

In our country the formula companies push their product over breastfeeding.  Not because their product is better (it isn't) but because that's what makes them money.  They have subsidies, spending our tax dollars, to back their product and get it into the hands of new mothers making it seem like a positive choice.  Combine this with what appear to be our general uncomfortableness with the concept of breastfeeding in public and far too many people feel that this is somehow a shameful practice.  One that perhaps should be carried out furtively. In dark corners.  Under blankets.  I believe this seemingly prim attitude toward breastfeeding needs to stop.  Let's be healthy, supportive, nurturing, and above all, nourishing for our babies.

The truth is that breastfeeding is the best, most positive first option for babies and young children.  For newborns, breast milk is the only way that immunoglobulins are passed from the mother to her baby.  Specifically IgE which is the one that regulates certain allergies, and IgA, which protects the lining of the intestines.  Both are critical to our lifelong health.  Sadly the lack of both is on the rise in our country with a corresponding increase in the number of children with allergies and other health issues.

Breastfeeding is also good for the mother.  It releases oxytocin which is a hormone that promotes relaxation; in other words it can help lower stress.  Other studies show that women who breastfeed have a lower incidence of breast cancer.  Two great benefits for mom while simultaneously providing lifetime benefits for baby.

When I was pregnant my mother gave me a copy of The Womanly Art of Breastfeeding.  It was a great book, I learned a lot from it, and I believe it helped to get me and my first child off to a good start.  I want to encourage others to read it, to share it to help themselves and others.  I want to encourage people to seek out their local La Leche League, to learn more about breastfeeding, and to find friends and support for themselves and their family.  

Most importantly, I want to encourage people to breastfeed their babies.

disclaimer: cmp.ly/5

The Whole Food Guide For Breast Cancer Survivors

by health, reviews

For all of those out there who have survived breast cancer there is now a book, The Whole Food Guide For Breast Cancer Survivors, that goes beyond primary treatment and survival.  With the information in this book you can learn how to support your body, to be can be healthy and strong using nutrition and a holistic health focus.

Covering a wide variety of topics including environmental risk factors, understanding hormones, glucose and metabolism, chemical exposures, and even a thorough explanation of those nutrients and foods which are highly supportive to health, this book covers the broad spectrum of what you need to know.  Providing background material and in-depth studies the work is well-supported and scientifically grounded.

Written in a straightforward and easy to understand manner the book provides a solid foundation of knowledge for anyone wanting to gain a deeper understanding of how their food affects their body and their health when breast cancer is involved.  It also includes a wide variety of delicious recipes, the foundations of eating for health, a sample meal plan, and ideas for incorporating these healthy and delicious food choices into your diet.

It isn't, however, just a discussion of nutrients and chemicals; the book also points out various types of therapy, diagnostic tools, and laboratories that offer additional or alternative treatments for breast cancer.  There are educational resources including books and support organizations.  The resource section even lists a number of retreats that are specifically for breast cancer patients, survivors, and some are also for family members.

If you or someone you love is a breast cancer survivors, this book would be a great resource.  But it's not just for survivors, it would also be an excellent roadmap for those who may discover that they are at risk for breast cancer.

disclaimer: cmp.ly/5, cmp.ly/1, cmp.ly/6

Ct Governor Goes Against Citizens

by Uncategorized

I was stunned to receive an email from the Institute for Responsible Technology (IRT).  In the email they shared that Connecticut, which was poised to become one of the first States to approve Mandatory Labeling for GMO, had an abrupt reversal by the Governor and his attorneys.  According to IRT an overwhelming number of Connecticutians and a majority of legislators were in favor of this labeling.  The Governor, however, has removed a section of the bill that would require the labeling and the bill, in effect, has no power.

I grew up in Connecticut.  My husband and I moved back there a couple of times when the situation permitted.  Although I now live in Texas and love my life here, when people ask me where I am from, the answer is Connecticut.  I was pleased to see that this small State (third smallest in the nation) was poised to make such a historical, watershed moment happen.  And then it didn't.  It makes me wonder who else was present in that room with Governor Malloy and his legal staff.

I wrote to the Governor because I want him to know that this is wrong.  We have the right to know what's in our food.  We are demanding to know what's in our food.  Because I believe in and want this mandatory labeling to happen I am sharing my letter:

Re:  GMO Labeling


Dear Governor Malloy, 


As a former resident of Connecticut I was excited and proud to see the State that I consider my home state to be on the forefront of this important issue.  I confess that I personally do not like or agree with the use of GMO products.  However I also feel that it is important to clearly label these products so that those of us who want to know can be aware of it's presence in our food.


This current situation reminds me of the of the issue with labeling of rBST milk when there was an enormous legal battle against farmers and dairy producers who wanted to mark their milk as free of this hormone.  Ultimately they were allowed to mark their products as free of this added hormone along with a disclaimer which stated “No significant difference has been shown between milk derived from rbST-treated and non-rbST-treated cows.”  The consumers, however, were able to make a decision on their own because they knew what was in their food.


Monsanto is responsible for rBST.  They are also the largest single GMO producer in the world.  I believe their goal is to prevent people from knowing which foods contain this manipulation because their corporate profit line is believed to be far more important that the rights of consumers who want to know.


Governor Malloy, I urge you to stand up for the rights of those you represent and allow this legislation in it's original form to pass.  It is your responsibility as their elected official to represent that overwhelming majority of your citizens who want to know.


Sincerely,


Mira Dessy

Fitness Fun For Kids With Busy Parents

by Uncategorized

family fitness | photo: Evil Erin

This is a guest post by Jeff Wise, the founder of My Family Exercise. Jeff believes, as I do, that family fun and exercise is important for the health of all members of the family.  He has created a line of ebooks and a Kids Health Club membership site to help children and parents decrease stress and improve physical fitness in a fun way.  For more information about Jeff and his programs you can visit his kids health and fitness blog or for daily advice follow Jeff on Twitter.
Even for a family like mine, with a stay at home mom and a work at home dad, life is still quite busy. There are errands, events, trips, and schooling just to name a few of the daily activities. Even if the whole family is home all day there are any number of things to do around the house every day with cleaning, laundry, and did I mention kids? Put it all together and it can sometimes be a challenge to get fitness on the calendar.

We are a very health conscious family; having studied health, nutrition and fitness for many years. We want to be able to serve one another and our community for many years to come. This means we’ve got to eat healthy foods daily and participate in regular exercise. I’ve found some really easy and fun fitness activities for kids that we, as parents, can teach our children while we're having fun too. You may look at some of these activities and consider them normal, or see them as nothing new. However they may be new ideas for your kids and these activities will encourage physical exertion and family fun.

Fresh air and sunshine, combined with physical activities, make for happy, healthy kids. I’m all for traditional exercises for kids but there are other opportunities as well:
1. Find a public playground – Kids love playgrounds and so do parents. It’s a great chance for kids to climb, slide, run and use their imaginations. Playgrounds can also give parents a little mental and physical break (as long as the kids are old enough to play without parental supervision).

2. Stroll through your neighborhood – If you haven’t figured it out yet, the walking possibilities are endless for families. After a busy day, this option is the most accessible. It can easily be done after dinner. And, since you’re not going far from the house, you can really do it throughout the year.

3. Go ice or roller skating – This activity helps with coordination and muscle strength. It also gets kids' heart rates up. Just make sure they wear safety padding.

4. Set up a relay race in your home or outside – Designate a starting and ending point. Have them run around furniture, crawl under tables or jump over objects. The path can change with each race.

5. Do yard work together – Kids can really learn the value of hard labor by working in the yard. Teach them how to pull weeds, plant flowers and even mow the lawn. My favorite idea is something I hope to start soon now that warmer weather is coming. How about planting and working on an organic vegetable garden? Not only do you get the benefit of exercise and outdoor activity, think of all the delicious vegetables you'll get to enjoy.

Again, these may seem normal and not traditional in the exercise sense, but kids love it and it keeps them active; something we want on a regular basis. Your kids aren’t going to do pushups and other traditional exercises (which they may see as boring) every day so why not have fun with these fitness activities for kids?

Make a date with your kids and plan an activity each week. Be sure to put it in writing; as busy parents it’s easy to forget or put something off unless it’s written down right in front of us.