Family Nutrition Made Simple
Shanna George Personal Trainer and Wellness Educator Certified LEAN Health Coach 949.433.8175 | JPtrainer@verizon.net
I sincerely hope that the information in this guide will be read and you will take it to heart. When it comes to your health, it’s really your decision because ultimately you choose how you are going to live your life. You will decide for the rest of your life how you are going to fuel your body. Food is fuel and the plant kingdom is the only type of food that gives you the energy you need to sustain a long, healthy life. The sun, soil, and water give plants their energy. When we eat Food is fuel… Empty calories like chips, sodas, hamburgers, cookies, plants, we get the energy we need etc, may fill you up, but they won’t give you the protection you need to run, swim, play ball, and think. to fight off disease and give you the energy you need to live a long, Empty calories like chips, sodas, hamburgers, cookies, etc, may fill healthy life. you up, but they won’t give you the protection you need to fight off disease and give you the energy you need to live a long, healthy life. Plant foods give your body the ability to fight off disease. No other part of the food pyramid or Del Taco or McDonald’s can do that. Some scientists and doctors will say that upwards of 70% of disease is directly related to what we eat and drink. I believe that now more than ever. We are seeing an epidemic of disease in children and teens. We are seeing diseases that we used to see in only adults. Diseases like pediatric cancer, pediatric diabetes, pediatric arthritis, high blood pressure, high cholesterol, etc. We are also seeing more and more children being diagnosed with ADD and ADHD. Western Medicine’s solution to this problem is drugs. Many doctors don’t even look at nutrition as playing a role in a child’s behavior patterns or brain activity because they haven’t been taught about nutrition. It’s sad, but true. I’m happy that you came to hear the information presented and I want you to know that I am committed to helping you in this educational process. This is a great starting point and the rest is up to you!
Shanna
Shanna George 949.433.8175 JPtrainer@verizon.net www.DontWorryBeHealthy.net
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Table of Contents Important Statistics and Quotes .............................................................................................................. 4 Read Your Labels and Avoid the Immune Suppressors ............................................................................. 6 How Sugar Harms ................................................................................................................................ 6 Why fiber is so important: ................................................................................................................... 7 So what’s so bad about Aspartame (blue death)? ................................................................................ 7 Hidden Forms of MSG (Monosodium Glutamate) ................................................................................ 8 Hydrolyzed Vegetable Protein ............................................................................................................. 9 Hydrogenated Fats/Partially Hydrogenated Fats/Trans Fats/Interesterified ......................................... 9 Immune Builders ................................................................................................................................... 11 How to encourage your kids to eat more Fruits and vegetables: ........................................................ 11 Why are raw fruits and vegetables so important? Here are just a few reasons: ................................. 11 Why Juice Plus+®? ............................................................................................................................. 11 The Importance of Nutrition for School-Aged Children .......................................................................... 14 We want our children to be well........................................................................................................ 14 We want our children to have high self-esteem................................................................................. 14 Sandwich Ideas ................................................................................................................................. 15 Snacks and Sides Ideas ...................................................................................................................... 15 Trader Joe’s Shopping List ................................................................................................................. 16 Healthier Substitutes ......................................................................................................................... 18 What about Milk?.................................................................................................................................. 19 The 7 foods experts won't eat ............................................................................................................... 21 Water –“It's a Miracle” .......................................................................................................................... 24 Radiation Ovens – The Proven Dangers of Microwaves .......................................................................... 26 Healthy Homemade Recipes .................................................................................................................. 28 Nutrition Detectives 5 Clues .................................................................................................................. 33 Other Tips ............................................................................................................................................. 35 Suggested Reading and Movies ............................................................................................................. 36
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Important Statistics and Quotes Leading causes of death in the United States: Heart Disease (heart attacks and stroke) Cancer Physician error, medication error, adverse events from drugs and surgery Diabetes The US Surgeon General now ranks being overweight and obesity as the #1 public health concern. The disease consequences of obesity are greater than those of any infectious disease epidemic. T. Colin Campbell, PhD: “Both Diabetes and obesity are merely symptoms of poor health in general. They rarely exist in isolation of other diseases and often forecast deeper, more serious health problems, such as heart disease, cancer and stroke. Two of the most frightening statistics show that diabetes among people in their thirties has increased 70% in less than 10 years and the percentage of obese people has nearly doubled in the past thirty years.” Dr. William Sears: “We are eating factory processed nutrition which is genetically unknown food to our bodies.” Harvard Health Publications – Harvard Medical School: A healthy diet teamed up with regular exercise and no smoking can eliminate 80 percent of heart disease and 70 percent of some cancers. Making poor choices -- eating too much of the wrong kinds of food and too little of the right kinds, or too much food altogether -- increases your chances of developing cancer, heart disease, diabetes, digestive disorders, and aging-related loss of vision. An unhealthy diet during pregnancy can even cause some birth defects. Dr. David Katz: “This generation of kids growing up today will be the first generation to have a shorter life span than their parents.” Dr. Lydia Hazan: “Childhood obesity is already the leading cause of sustained high blood pressure in children.” 1 out of 2 children will develop heart disease. Cancer kills more children than any other disease. Gale encyclopedia of Children & adolescents, 1998 1 in 3 children born in the year 2000 will develop diabetes Children at the age of 3 have fatty deposits in their arteries. Bogalusa Heart Study By age 12, 70% of all American children have developed beginning stages of hardening of the arteries. -- Bogalusa Heart Study
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Journal of the American Medical Association included an article by Barbara Starfield, MD -- Physician error, medication error, and adverse events from drugs or surgery kill 225,400 people per year. That makes our health care system the third leading cause of death in the United States, behind only cancer and heart disease. Quotes from “The China Study” By T. Colin Campbell, PhD
Less than 7% of children and adolescents consume the recommended 2 servings of fruit and 3 servings of vegetables per day. Archives of Pediatric & Adolescent Medicine 1996.
Dietary change can enable diabetic patients to go off their medication Heart disease can be prevented and even reversed by a healthy diet. Breast cancer is related to levels of female hormones in the blood, which are determined by the food we eat.
Antioxidants, found in fruits and vegetables, are linked to better mental performance in old age.
Kidney stones can be prevented by a healthy diet.
Type 1 diabetes is convincingly linked to infant feeding practices Dr. David Katz: “Children today will experience more chronic degenerative disease as a result of their poor eating habits than from cigarettes, alcohol, and drugs combined.” Newsweek November 30th, 1998: “Laboratory researchers had started discovering dozens of new chemicals in common fruits and vegetables. These compounds were showing a remarkable ability to disrupt the formation of tumors. Tumors don’t appear of out nowhere. They take years or even decades to produce discernible masses, and our bodies get many chances to eliminate them along the way… Fruits and vegetables can help to neutralize the free radicals that degrade cellular DNA. They even help protect each other.” Ode Magazine: “Scientists suspect that many children with ADHD actually are displaying allergic reactions to one of many possible food products or chemicals.” American Institute of Cancer Research: 150 scientists
4500 research studies on nutrition and cancer Conclusion: Fruits and vegetables and grains CAN prevent cancer 3 to 4 million cases of cancer could be prevented annually
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Read Your Labels and Avoid the Immune Suppressors Many packaged foods contain harmful ingredients
Sugar - High Fructose Corn Syrup, Sucrose, Corn Syrup, Brown Sugar, Dextrose, Fructose 4 grams = 1 tsp Hydrogenated Fats - Trans Fats Refined, Enriched, and Fortified Nitrates and nitrites Aspartame - NutraSweet, Equal, Sweet-n-Low, Splenda, etc. Foods with dyes or #’s Monosodium Glutamate - MSG
How Sugar Harms (Excerpts taken from The Family Nutrition Book. William Sears, MD)
The complex carbohydrates found in vegetables, grains, and fruits are good for you; the simple sugars found in sodas, candies, frostings, and packaged treats can do harm. It’s as simple as that. Here’s why: Sugar depresses immunity. Studies have shown that downing 75 to 100 grams of simple sugar solution (about 20 teaspoons of sugar, or the amount that is contained in two average 12-ounce sodas) can suppress the body’s immune responses. The immune suppression is most noticeable two hours after ingestion, but the effect was still evident five hours after ingestion. Sugar sours behavior, attention, Studies have shown that… sugar… in two average 12-ounce sodas… and learning. Studies of the effects can suppress the body’s immune responses… and the effect was still of sugar on children’s behavior are wildly contradictory, but the evident five hours after ingestion general consensus is that some children and adults are sugar sensitive, meaning their behavior, attention span, and learning ability deteriorate in proportion to the amount of junk sugar they consume.
Sugar promotes sugar highs. Some persons are more sugar sensitive than others, and children may be more sensitive to sugar than adults are. A study comparing the sugar response in children and adults showed that the adrenaline levels in children remained ten times higher than normal for up to five hours after a test dose of sugar. Studies have also shown that some children with Attention Deficit Hyperactivity Disorder (ADHD) react to glucose-tolerance tests with a dip to low blood-sugar levels producing abnormal behavior. High adrenaline levels or low blood-sugar levels produce abnormal behavior. 6|P a g e
Sugar promotes cravings. The more sugar you eat, the more sugar you want! A high-sugar meal raises the blood-glucose level, which triggers the outpouring of insulin. This excess insulin lingers in the system, triggering a craving for more sugar, thus adding another hill to the roller coaster ride. Sugar promotes heart disease. When you eat excess carbohydrates, your body turns these sugars into fat. The body stores excesses of most nutrients as a safeguard against starvation. If you eat more carbohydrates than you can burn off, the excess is stored as fat. People who eat too much sugar tend to have higher blood triglycerides, and this increases the risk of cardiovascular disease. Soft Drinks. Many soft drinks provide a double-whammy of sugar and caffeine, a combination that sends most bodies (and minds) on an uncomfortable biochemical roller-coaster ride. The junk sugars in soft drinks also take good things out of the body. High doses of sugar and artificial sweeteners increase the urinary excretion of calcium, leading to weaker bones, or osteoporosis, and to deposits of calcium in the kidneys (i.e., kidney stones.). The phosphoric acid present in many soft drinks further robs the body of calcium by increasing the loss of magnesium and calcium in the urine. Packaged bakery goods. The combination of white sugar, white flour, and hydrogenated shortening makes packaged bakery goods a nutritionally empty package (i.e., crackers, chips, cookies, etc). Most sweet snacks, such as cupcakes and doughnuts, contain all three of these factory-made foods. Look for baked goods that are made with whole grains, contain no hydrogenated oils, and are sweetened with fruit concentrates. * Note the importance of fiber in combination with carbohydrates. A good rule of thumb is about 2 to 4 grams of fiber per serving; the higher the ratio of fiber the better.
Why fiber is so important: Fiber curbs overeating Fiber reduces cancer risk Fiber steadies your blood-sugar level Fiber increases peristalsis Fiber slows fat absorption
Fiber binds carcinogens Fiber reduces cholesterol Fiber promotes healthy intestinal bacteria Fiber promotes regularity
So what’s so bad about Aspartame (blue death)? Other man-made artificial sugar substitutes include: Equal (NutraSweet/aspartame), Splenda (sucralose) and Sweet ‘N Low (saccharin based), Amino Sweet
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Reactions to Aspartame were disclosed in February of 1994 by the Department of Health and Human Services. There are 90 different documented symptoms including, but not limited to:
headaches rapid heart rate numbness seizures slurred speech rashes loss of hearing loss of taste nausea dizziness muscle spasms
irritability shortness of breath insomnia depression anxiety attacks ringing in the ears visual disturbances fatigue memory loss joint pain
Illnesses that may be triggered or worsened by ingesting aspartame: brain tumors Alzheimer’s Fibromyalgia Diabetes Multiple Sclerosis Lymphoma
Chronic Fatigue Syndrome Parkinson’s Epilepsy mentally challenged birth defects
Hidden Forms of MSG (Monosodium Glutamate) Information taken from Excitotoxins: The Taste that Kills by Russell L. Blaylock, MD
MSG (an excitotoxin) causes damage to the neurons in your brain and has possible links to Parkinson’s disease, Alzheimer’s, Huntington’s disease, and many others. Children are very susceptible to this type of effect on their sensitive and growing brains. The damage may not be seen until many years later.
Additives that ALWAYS contain MSG: Hydrolyzed protein Textured protein Plant protein Extract Sodium caseinate Hydrolyzed plant protein
Yeast extract Autolyzed yeast Calcium caseinate Hydrolyzed vegetable protein Hydrolyzed oat flour
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Additives that frequently contain MSG: Malt extract Malt Stock Flavoring Spices
Seasoning Bouillon Broth Natural flavoring
Hydrolyzed Vegetable Protein Hydrolyzed Vegetable Protein is a series of chemical processes: first boiling vegetables in sulfuric acid for several hours, then neutralizing the acid with a caustic soda (an alkalizing agent often used to make soap), and then drying the resulting brown sludge. Additional MSG may be added to this fine brown powder. Hydrolyzed Vegetable Protein contains powerful brain cell toxins and it contains several known carcinogens (cancer causing substances). The FDA does not regulate the amount of carcinogens allowed in hydrolyzed vegetable protein, or the amount of hydrolyzed vegetable protein allowed to be added to food products. This substance poses an even greater danger than MSG itself.
Hydrogenated Fats/Partially Hydrogenated Fats/Trans Fats/Interesterified Despite unsaturated oil’s origin, once you’ve zapped it with high-pressure hydrogen, heated it or treated it with chemical solvents it turns into a saturated fat and behaves that way in the body. This hydrogenation process is how vegetable oil is turned into margarine. Hydrogenated fats contain another kind of fat that falls outside the saturated and unsaturated categories. It’s called “trans fatty acid.” It’s basically a molecule that has its head on backwards. For your arteries, trans fats are as bad as (or worse) than saturated fats. Many studies have shown that trans fats raise cholesterol levels in the blood. Even if a label says it’s low in heart damaging saturated fat, it may still contain a large amount of trans fats. Trans fats raise the level of LDL (bad) cholesterol, while reducing the level of HDL (good) cholesterol. Trans fats have been shown to decrease the body’s ability to produce natural substances that regulate many of the body’s functions. Trans fats and hydrogenated fats may interfere with the ability of the cells of the body to metabolize the fats that are good for you. This may damage cell membranes of vital structures, such as the brain and nerve cells.
Hydrogenated fats are also widely used in restaurants for deep-fat frying, so the French fries so popular with children may be full of cholesterol-raising trans fats even if the establishment claims it uses “100% vegetable oil” for cooking.
Current label laws in the US do not require food manufacturers to include information about trans fats in nutrition labeling. 9|P a g e
Nitrates/nitrites (Taken from The Family Nutrition Book by Dr. William Sears) Nitrates and nitrites, which are preservatives added to food, especially processed meats, form carcinogenic compounds in the intestines. It’s best to stay away from the deli meats and the prepackaged meats as almost all of them have some sort of nitrate as a preservative. Fortunately, many of the phytonutrients in fruits and vegetables can fight against these carcinogens. Enriched, Refined, or Fortified (Taken from The Family Nutrition Book by Dr. William Sears) Enriched is often a tip-off that something good was taken out of the food, requiring another process to put some of the good stuff back in. Enriched flour and anything that is made with it are not nourishing as its whole-wheat counterparts.
Enriched is often a tip-off that something good was taken out of the food, requiring another process to put some of the good stuff back in.
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Immune Builders How to encourage your kids to eat more Fruits and vegetables:
Have fruit washed and easily available. Cut up veggies and have them ready to eat. Use fruit for a sweet snack. Send fruits and vegetables as a snack in packed lunches. Serve fruit and vegetables as a snack at home. Serve salads first at dinnertime, when kids are most hungry. Try new fruits and vegetables – don’t assume your kids won’t like them. Sometimes children need to be exposed to a new food 14 times before they’ll eat it. Give your kids concentrated fruit and vegetable snack foods (Juice Plus+® Chewables).
Why are raw fruits and vegetables so important? Here are just a few reasons: Raw fruits and vegetables are the building blocks for healthy bodies. You are what you eat! All people, including children, manufacture free radicals as a byproduct of metabolism. These
free radicals cause destruction and aging of cells and body, including cancer. The more active a child is, the more free radicals are created! The antioxidants in raw fruits and vegetables neutralize free radicals. The fiber in raw plant foods can lower cholesterol, scrub the intestinal walls, reduce the risk of diabetes by slowing carbohydrate absorption, and reduce the risk of many types of cancer. Phytochemicals found in raw fruits and vegetables fight disease and reduce the risk of many diseases. Did you know that there are over 10,000 phytochemicals in a single tomato? Minerals in plant food, like calcium, sodium, magnesium, and potassium are all vital for proper body function.
Why Juice Plus+®? Medical Science reminds us every day that good nutrition and good health go hand in hand, especially when it comes to the health benefits of eating fresh, raw fruits and vegetables. Researchers continue to find phytonutrients in fruits and vegetables that support our immune system, impede the development of degenerative diseases, and contribute to good health in many ways. Many people find fruits and vegetables too inconvenient and too expensive and fail to get the recommended 7-13 servings every day. Juice Plus+® delivers key phytonutrients that are absorbed by the body: Several researchers have studied the bioavailability (absorption by the body) of key nutrients found in Juice Plus+® and reported that Juice Plus effectively increased plasma levels of antioxidant nutrients and other phytonutrients. 11 | P a g e
Juice Plus+® reduces oxidative stress: Several studies have reported improved antioxidant capacity and reduced lipid peroxides, a key indicator of oxidative stress. In addition, researchers found that Juice Plus+® Orchard, Garden, and Vineyard Blends together were effective in reducing a marker for oxidative stress associated with aerobic exercise. Juice Plus+® positively impacts markers of systemic inflammation: Chronic systemic inflammation is invisible, and can contribute to an increased risk for developing chronic conditions such as cardiovascular disease, diabetes, and cancer. Investigators found Juice Plus+® significantly decreased levels of three key biomarkers of inflammation in both groups. Juice Plus+® helps support a healthy immune system: Good nutrition is important for normal function of the immune system. Investigators have found Juice Plus+® supports markers of proper immune function. Juice Plus+® helps protect DNA: Good nutrition is also important to protect DNA from oxidative damage. Studies show a reduction from baseline DNA damage after Juice Plus+®. Juice Plus+® positively impacts several key indicators of cardiovascular wellness: Different investigations showed Juice Plus+® improved various markers of vascular health, including decreased homocysteine levels, and helped maintain normal blood vessel elasticity after a high-fat meal. You are known by the company you keep!!! Look at the Universities and Institutions that have done and are currently doing, research on Juice Plus+®! Tokyo Women’s Medical University University of Florida Vanderbilt University School of Medicine Medical University of Vienna, Austria University of Sydney, Australia King’s College, London, England Brigham Young University University of Arizona
University of Texas Health Science Center UCLA/Georgetown University Medical University of Graz, Austria University of North Carolina, Greensboro University of Foggia, Italy University of Maryland School of Medicine Academic Centre for Dentistry, Amsterdam University of Birmingham, England
Juice Plus+® is the next best thing to fruits and vegetables. Certainly everyone should be encouraged to eat more fruits and vegetables, but we know that most people simply won’t do it. Juice Plus® provides a vital nutritional support system to complement an individual’s diet. People take Juice Plus+® because: It bridges the gap between the amount of produce they should be eating and the amount they actually eat. 12 | P a g e
It provides them with 17 different fruits and vegetables every day. It is convenient. It is inexpensive. It is the most thoroughly researched whole food based supplement in the world. Juice Plus+® Orchard and Garden Blend Apples Acerola cherries Cranberries Oranges Pineapple Papayas Peaches Broccoli Beets Cabbage
Carrots Garlic Kale Parsley Spinach Tomato Oats & Rice Lactobacillus Acidophilus Enzyme Blend
Juice Plus+® Vineyard Blend Artichoke Grape Juice Powder Arginine Grape Seed Bilberries Green Tea Blackberries Ginger Root Black Currant L-carnitine Blueberries Raspberry Cranberry Red Currant Coenzyme Q10 Natural plant enzyme blend Elderberries
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The Importance of Nutrition for School-Aged Children Food is fuel. We don't want our children “running on empty.” Our children require “good fuel” (nutrients) for their growing bodies and they are harmed by “bad fuel” (highly processed empty calories). As parents and teachers, we want our children to have a successful school experience. Research shows children who have a healthy diet have better attention spans, academic success, athletic success, and self-esteem than children who don't. They miss less school, see the doctor less, and take fewer over the counter and prescription drugs.
We want our children to be well If our children are sick, they either miss school or come unable to give their best effort, infecting other children along the way. Food can boost immunity or depress it. For example, phytonutrients in fruits and vegetables enhance immune function (as measured by T-cells, cytokines, B cells, and NK cells), while sugar actually depresses immune function. Health risks for children who are undernourished (yet overfed) include more colds, flus, and higher risk for obesity, Type II Diabetes, and juvenile cancer. New scientific studies are also linking poor nutrition to Attention Deficit Disorder (ADD). In his book Family Nutrition, Dr. William Sears highlights numerous studies linking deficiency of omega-3 fats and DHA (key dietary fats that build and protect brains), deficiency in key nutrients, and excess of dietary sugar to ADD Family Nutrition, "ADD - A Nutritional Deficiency", pp. 300-301.
We want our children to have high self-esteem The better our children feel about themselves, the better they will do in school. The US Surgeon General has declared obesity the number one health problem in the country. Dr. Sears reminds us that obesity is not only a grave health concern, but also a social, academic, athletic, and self-esteem issue. We need to teach our children how to choose foods that will give them fuel without making them fat. Doctors at Children's Hospital and Health Center in San Diego surveyed hundreds of children to measure the quality of their own lives, based on physical, social, and academic criteria. "Obese children overwhelmingly reported lower quality of life than …Obese children and teens are four times more likely to have academic trouble in school than are healthy students. their healthy peers - scoring just 67 points out of 100, to the healthy children's 83 - and ranked nearly equal with juvenile cancer patients. Obese children also reported skipping school more than their healthy peers, opting to stay home rather than endure teasing and weight related ailments. Partly because of this absence, the study revealed that obese children and teens are four times more likely to have academic trouble in school than are healthy students." Orange County Family, October, 2003, p. 20. There may be times for desserts and junk food, but for the most part, it’s our job as parents and teachers to set a good example and help our kids develop good habits in childhood. 14 | P a g e
Sandwich Ideas
Refried beans with red bell pepper slices & salsa in a tortilla wrap Hummus, shredded carrots, and celery inside a tortilla Nut butters (organic peanut butter, cashew butter, almond butter) Hummus on whole wheat bread Hummus or baba ghanouj instead of mayo Nut butters and 100% fruit jam or jelly or honey Hummus with tomatoes, cucumber and lettuce Nut butter and strawberry, apple, or banana slices Hummus with sliced grapes Nut butter and grated carrots Hummus with grated carrot Nut butter sandwiches on small crackers Leftover pasta or grain dishes in a wrap Nut butter 100% fruit jam or jelly on a whole grain bagel Tofu mayo mixed with nut butters, celery, and peppers Nut butter with sliced bananas rolled up inside a tortilla Tofu egg salad in a pita pocket with lettuce or alfalfa sprouts Hummus with sliced & sautéed mushrooms Egg salad on whole wheat bread or pita pocket
Fresh fruit with dip Broccoli dip Plain yogurt with fruit, nuts, granola, raisins, dried cranberries Fruit salad Baked chips Carrots, celery & pita bread triangles w/Hummus for dipping Fruit cups Banana Granola bars (watch ingredients) or make your own Dried fruit Raisins Raw nuts Fruit Leather (read ingredients) Baba ghanouj (roasted eggplant puree) for dipping veggies 100% Applesauce Dry cereal Apple, carrots, celery slices w/ nut butter to dip Nut butter spread on whole wheat crackers Hard boiled eggs
Snacks and Sides Ideas
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Trader Joe’s Shopping List Snacks, Dried Fruit, Trail Mixes, Nuts
Fruits Sauces, Preserves, and Nut Butters
Organic Baked Blue Tortilla Chips Lundberg Organic Whole Grain Rice Cakes Organic Bananas Organic Fruit Leathers Organic Lightly Salted or Raw Nuts and Seeds Pirate’s Booty Organic Mini Pretzels Soy Nuts Organic Corn Chips
Organic Almond or Peanut Butter Organic Fruit Spreads Organic Preserves Organic Maple Syrup Organic Clover and Tropical Honey Organic Tahini
Breads and Crackers Barbara’s Organic Go Go Grahams TJ’s Rich Golden Rounds (like Ritz) Organic Flourless Sprouted Seven Grain Bread TJ’s Woven Wheats Wafers (like Triscuits) Organic Italian Bread TJ’s Brand crackers, similar to Wheat Thins
Organic Whole Wheat Tortillas Whole Wheat Hamburger and Hotdog Buns Organic Wafer Thin Crackers Sprouted Bagels Organic Whole Wheat French Bread TJ’s Brand Whole Wheat Honey Bread Sprouted breads Corn Tortillas
Cereals, Grains, and Pasta Envirokids Organic Cereals Nature’s Path Organic Granola Honey Nut O’s Envirokids Crispy Rice Bars Sweetened Corn Puffs Barbara’s Organic Crispy Wheat Cereal TJ’s/Annie’s Organic White Cheddar Mac and Cheese
TJ’s Strawberry & Blueberry Breakfast Bars Nature’s Path Organic Flax Plus Nature’s Path Organic Optimum Slim Cereal Variety of Regular or Whole-Wheat Pastas
Frozen Items Organic 3 Cheese Pizza Mixed Fruit Medley Organic Green Beans Chicken drumettes Organic Peas Antibiotic and hormone free chicken breasts or tenders Organic Corn
Wild Kobe Salmon (when in stock), Halibut, and cold water fish Organic Italian Vegetarian Pizza Black Bean and Corn Enchilada Organic Raspberries Vegetable Burrito Organic Wild Blueberries Buffalo 16 | P a g e
Soups, Chiles, and Beans Organic Fat Free Baked Beans Organic Creamy Butternut and Squash Soup Organic Vegetarian Refried Beans Organic Lentil Vegetable Soup Organic Chicken and Vegetable Broths Kidney, Garbanzo, White, and Black Beans
Sauces, Dressings, and Condiments Annie’s Natural Dressings Organic Dried Tomato Basil Pesto Organic Basil and Marinara Organic Marinara Sauce
Produce Organic Apples, Bananas, Strawberries, Blueberries, Oranges, Kiwi, Tomatoes Organic Red Potatoes Organic Individually Packaged Baby Carrots and Dip Individually Packaged Celery and Peanut Butter Snacks Organic Lettuce and Spring Mixes Organic Baby Spinach
Beverages Look For a Variety of Organic Unfiltered Fruit Juices Westsoy Organic Flavored and Non-Flavored Soymilks Bottled Water by the Case
Refrigerated, Deli and Dairy Items Organic Eggs, Earth Balance, Light Whipped Cream Cheese, Plain Yogurt (If you cannot find your favorite kind of dairy product labeled organic, look for *RBST free products) Organic Edamame Dip Hummus Salsa Pico De Gallo Organic Tofu Organic Soy Beverages Organic Chicken
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Healthier Substitutes Instead of sugar (in moderation)
Instead of coffee
Stevia Honey Sucanat Organic Agave Nectar (read labels) molasses Pure maple syrup
Teeccino Cafix herbal iced tea warm water and lemon
Instead of mayo
Instead of soda
plain yogurt apple sauce, pumpkin, banana
½ 100% juice/ ½ water water, water, water herbal tea
If you are cold, tea will warm you. If you are too heated, it will cool you. If you are depressed, it will cheer you. If you are excited, it will calm you. -- Gladstone, 1865
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What about Milk? The meat and dairy industries are the biggest users of antibiotic drugs. About 52 drugs are used to treat mastitis in cows alone. According to Consumer's Union, only 30 of these drugs are approved by the FDA. The FDA claims that the others are generic versions of the 30 approved drugs and, therefore, do not require proof of safety. We all know and everyone now acknowledges that drug residues end up in cow's milk. The milk from one treated cow can contaminate an entire truckload. Farmers should observe a withdrawal time during which milk is discarded until the drugs pass out of the animal's system, usually 4 to 7 milking periods. However, this is not always done. It is estimated that The meat and dairy industries are the biggest users of 1/3 of all milk products are contaminated with antibiotic antibiotic drugs. About 52 drugs are used to treat cow residues. At this time, residue tests mastitis alone. According to Consumer’s Union, only 30 of are only required for 4 drugs.
these drugs are approved by the FDA. The FDA claims that the others are generic versions of the 30 approved drugs and, therefore, do not require proof of safety.
For most drugs, withdrawal times have never been established, and farmers do not know how long milk is contaminated. Additionally, pesticides from feed grains are absorbed into the milk. Many of these chemicals are fat soluble and mimic estrogen in the body. The General Accounting Office recently concluded that the FDA does not know if the milk supply is safe or not. Milk is periodically tested for radiation contamination in New York and several other states. According to Dr. Helen Caldicott, an outspoken critic of the nuclear industry, radioactive particles are regularly emitted from nuclear plants and fall back to the earth with rain into fields and farms. Cows ingest the contaminated grain, which passes into the milk. Milk is consumed relatively quickly after hitting the market, before the radioactive particles are broken down. Therefore, if you must eat cheese, consume aged cheeses, as they have had time for radioactive particles to dissipate before consumption. Here's a short history of the milk business in the U.S., which should help you to understand how problems with milk production developed. In colonial days, each cow yielded about 1 quart of milk per day. It was churned into butter and stored for the winter months. In 1908 pasteurization was introduced to reduce spoilage and bacterial growth, but it also destroyed beneficial enzymes. In 1919, we learned how to do homogenization, which prevented the separation of fat by breaking it into tiny particles, where it remains suspended throughout the liquid. In 1932, artificially produced Vitamin D was added to milk. In 1994, Monsanto introduced bovine growth hormone, allowing a cow to produce the amount of milk normally yielded in 20 years in less than 3 years. 19 | P a g e
Notice that all of the improvements benefit the dairy industry, not you, the consumer. More reasons to stay away from dairy products: the dairy industry has done a very good job of convincing people over the last several years that dairy products are essential for health and that without them, our bones will just disintegrate. Research indicates otherwise. Fruits, vegetables, grains, and plant foods are a rich source of calcium, and in most instances the calcium in them is considerably more bioavailable than the calcium in milk. Furthermore, obtaining calcium from these plant sources is much better for overall health. Cow's milk has been linked to juvenile diabetes, anemia, constipation, and many forms of cancer. Broccoli, almonds, and figs (good sources of calcium) are not. A plant-based diet provides all of the calcium needed, in bioavailable form, and with the nutritional co-factors needed in addition to calcium for bone building. An examination of world populations provides more assurance. Cow's milk is not consumed in most of the world, and the incidence of osteoporosis, as well as other degenerative conditions, is considerably lower in countries where milk and milk products are not staple foods. One of the most important considerations in making sure that children develop healthy bones is exercise. In fact, studies have shown that physical activity, particularly during adolescence, is one of the biggest determining factors in bone density as children mature. So, make sure your children participate in an appropriate amount of physical activity daily. (Hint: one way to do this is to set a good example yourself!) There is excellent information about the adverse health effects of milk on health at www.pcrm.org. I've never sent someone to this website who didn't rethink their position concerning consumption of milk products after reading the research posted there.
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The 7 Foods Experts Won't Eat How healthy (or not) certain foods are—for us, for the environment—is a hotly debated topic among experts and consumers alike, and there are no easy answers. But when Prevention talked to the people at the forefront of food safety and asked them one simple question—“What foods do you avoid?”—we got some pretty interesting answers. Although these foods don’t necessarily make up a "banned” list, their answers are, well, food for thought:
1. Canned Tomatoes The expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says vom Saal. "I won't go near canned tomatoes." The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi.
2. Corn-Fed Beef The expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. More money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure," says Salatin. The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets, and nationally at Whole Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.
3. Microwave Popcorn The expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group, 21 | P a g e
The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize—and migrate into your popcorn. "They stay in your body for years and accumulate there," says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then. The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.
4. Nonorganic Potatoes The expert: Jeffrey Moyer, chair of the National Organic Standards Board The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation's most popular vegetable—they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting. "Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won't," says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). "I've talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals." The solution: Buy organic potatoes. Washing isn't good enough if you're trying to remove chemicals that have been absorbed into the flesh.
5. Farmed Salmon The expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish. The problem: Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. "You can only safely eat one of these salmon dinners every 5 months without increasing your risk of cancer," says Carpenter, whose 2004 fish contamination study got broad media attention. "It's that bad." Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals. 22 | P a g e
The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it's farmed. There are no commercial fisheries left for wild Atlantic salmon.
6. Milk Produced with Artificial Hormones The expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. "When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract," says North. As it turns out, the casein in milk protects most of it, according to several independent studies. "There's not 100% proof that this is increasing cancer in humans," admits North. "However, it's banned in most industrialized countries." The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.
7. Conventional Apples The expert: Mark Kastel, former executive for agribusiness and codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods The problem: If fall fruits held a "most doused in pesticides contest," apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don't develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it's just common sense to minimize exposure by avoiding the most doused produce, like apples. "Farm workers have higher rates of many cancers," he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson's disease. The solution: Buy organic apples. If you can't afford organic, be sure to wash and peel them first.
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Water –“It's a Miracle” Jack Medina
If you don't take in an adequate amount of water, you will likely find it impossible to achieve control over your weight! What this means is 10-12 eight ounce glasses of WATER per day, plus eight more ounces for every 25 pounds you are overweight. This is the basic requirement for healthy living. Unfortunately, not many people drink as much water as they need. Many problems of weight control can be cured by increasing your water intake. Constipation, nausea, and headaches can all be helped with this, the greatest nutritional supplement in the world. WATER! First, by not drinking enough water, you can actually cause your body to retain fluid. Four or five cups of coffee in the morning, a glass of wine at lunch, another cup of coffee or a soft drink in the afternoon, a cocktail before dinner and a couple of cups of coffee after dinner isn't what I'm talking about. People who drink like this say they are always thirsty. Their body is being deprived of the water needed to keep itself healthy and it reacts by retaining almost every drop of the tiny bit it is allowed by your stopping at the water cooler once or twice each day. The body often gets puffy and swollen as a result. The extra weight you think of as fat may not be fat at all. Wine, gin, coffee, tea, fruit juices, and soft drinks are all fluids, but they don't have the same chemical properties as ordinary water. Alcohol and soda pop contains too much sugar, so to a lesser extent do fruit juices. The caffeine in coffee and tea is bad for your heart and blood pressure. Even diet soda contains sodium which contributes to water retention. Cut down on coffee, drink sugarless drinks if you like them, but most importantly, drink 10-12 eight ounce glasses of water daily. Restricting your water can promote fat deposits. Your body uses water as the major component of blood to transport nutrients and wastes. A lack of water in the system can cause fats and other toxins, that are normally disposed of, to remain in your body - including that dimpled fat commonly referred to as cellulite. Your kidneys have a difficult time processing contaminated water so your liver has to detoxify it. This means your liver can't do its main task, which is to process your blood and help break down fat. Thus, as you store water, the fat you eat can be stored in fat cells instead of being broken down in the liver. You become bloated, waterlogged, and obese. The good news is that it is easy to solve this problem. An 8 oz. glass of water isn't very large. Keep it on your desk and keep refilling it. Don't go by the water cooler without taking a sip, thirsty or not. Keep a glass on your night stand and drink when you first get up. Dieters and non-dieters alike must establish a "fluid balance" where water going into the body approximately equals the amount being excreted. When you reach this balance point, you will see what an incredible difference water can make in your weight control program. Pounds and inches begin to disappear. Trying to solve the problem of fluid retention by drinking less water only aggravates matters, because it (retention) occurs even when you drink no water. If you don't drink more water after salty food, your 24 | P a g e
body pulls water from your intestines and bowel to dilute the extra sodium. If you drink more water, you force stored water out of your body through the kidneys. What about diuretics? Diuretics force stored water out of your body. The problem is that your body perceives this as a lack of necessary water and stores whatever is available. So unless you are drinking enough water, diuretics won't usually solve the problem of retention. Diuretics can also cause constipation by draining water from the colon in order to distribute it around your body, because not enough water is available. Thus, without enough water in the colon, your stools can become dry and hard. I suggest you give water a chance. Only with an adequate supply of clean, fresh, life-giving water, can your body's systems function in a way that keeps you healthy.
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Radiation Ovens – The Proven Dangers of Microwaves William P. Kopp A.R.E.C. Research Operations - Forensic Research Document It is possible that millions of people are ignorantly sacrificing their health in exchange for the convenience of microwave ovens? Why did the Soviet Union ban the use of microwave ovens in 1976? Who invented microwave ovens, and why? The answers to these questions may shock you into throwing your microwave oven in the trash. Over 90% of American homes have microwave ovens used for meal preparation. Because microwave ovens are so convenient and energy efficient, as compared to conventional ovens, very few homes or restaurants are without them. In general, people believe that whatever a microwave oven does to foods cooked in it doesn’t have any negative effect on either the food or them. Of course, if microwave ovens were really harmful, our government would never allow them on the market, would they? Would they? Regardless of what has been “officially” released concerning microwave ovens, we have personally stopped using ours based on the research facts outlined in this article. The purpose of this report is to show proof – evidence – that microwave cooking is not natural, nor healthy, and is far more dangerous to the human body than anyone could imagine. However, the microwave oven manufacturers, Washington City politics, and plain old human nature are suppressing the facts and evidence. Because of this, people are continuing to microwave their food – in blissful ignorance – without knowing the effects and danger of doing so. How do microwave ovens work? Microwaves are a form of electromagnetic energy-like light waves or radio waves, and occupy a part of the electromagnetic spectrum of power, or energy. Microwaves are very short waves of electromagnetic energy that travel at the speed of light (186,282 miles per second). In our modern technological age, microwaves are used to relay long distance telephone signals, television programs, and computer information across the earth or to a satellite in space. But the microwave is most familiar to us as an energy source for cooking food. Every microwave oven contains a magnetron, a tube in which electrons are affected by magnetic and electric fields in such a way as to produce micro wavelength radiation at about 2450 Mega Hertz or 2.45 Gig Hertz. This microwave radiation interacts with the molecules in food. Food molecules – especially the molecules of water – have a positive and negative end in the same way a magnet has north and a south polarity. In commercial models, the oven has a power input of about 1000 watts of alternating current. As these microwaves generated from the magnetron bombard the food, they cause the polar molecules to rotate at the same frequency millions of times a second. All this agitation creates molecular friction, which heats up the food. The friction also causes substantial damage to the surrounding molecules, often tearing them apart or forcefully deforming them. The scientific name for this deformation is “structural isomerism”. By comparison, microwaves from the sun are based on principles of pulsed direct current that don’t create frictional heat; microwave ovens use alternating current creating frictional heat. A microwave oven produces a spiked wavelength of energy with all the power going into only one narrow frequency of the energy spectrum. Energy from the sun operates in a wide frequency spectrum. 26 | P a g e
6 Reasons to throw out your microwave oven From the conclusions of the Swiss, Russian and German scientific clinical studies, we can no longer ignore the microwave oven sitting in our kitchens. Based on this research, we will conclude this article with the following: 1. Continually eating food processed from a microwave oven causes long term – permanent – brain damage by “shorting out” electrical impulses in the brain [de-polarizing or demagnetizing the brain tissue]. 2. The human body cannot metabolize [break down] the unknown by-products created in microwaved foods. 3. Male and female hormone production is shut down and/or altered by continually eating microwaved foods. 4. The effects of microwaved food by-products are residual [long term, permanent] with the human body. 5. Minerals, vitamins, and nutrients of all microwaved food are reduced or altered so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down. 6. The minerals in vegetables are altered into cancerous free radicals when cook in microwave ovens
Minerals, vitamins, and nutrients of all microwaved food is reduced or altered so that the human body gets little or no benefit, or the human body absorbs altered compounds that cannot be broken down.
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Healthy Homemade Recipes Tofu Tacos Corn Tortillas (warmed in the oven – not the microwave) Firm Tofu Hummus Braggs Liquid Aminos Avocado (sliced or mashed) Tomatoes (sliced) Lettuce or cabbage (shredded) Goddess Dressing (Trader Joes or favorite salad dressing) While tortillas are warming in foil in the oven (200 degrees), slice Tofu about ¼ inch thick, (1 to 2 slices per taco), place on cookie sheet and pour Braggs Liquid Aminos over Tofu, according to taste. Broil 5 minutes on each side. Place about 2 to 3 Tbsp of Hummus long ways on warm tortilla, layer broiled tofu on top, then avocado, tomato, and cabbage (option to use shredded carrots or any other vegetables that you enjoy), pour salad dressing over the top.
Raw Hummus 1 cup chickpea sprouts (sprouted overnight) canned chick peas will do. Juice of 1 lemon or lime 2 Tbsp fresh orange juice 1 clove garlic 2 Tbsp raw Tahini Optional seasoning: ground cumin, spike or sea salt to taste, chives, paprika, cayenne pepper. Blend all of the ingredients. Add water to thin, to desired consistency. This is a very delicious spread on leafy greens or red bell pepper strips or even celery.
Standard Stock for Healthy Soups 4-6 cloves of garlic (minced) ½ onion ½ cup red, yellow and green peppers (optional) 4 cups organic vegetable broth or cage free, free range chicken broth (Traders Joe’s or health food store) 1 can 15 oz tomato sauce 2 cups water 28 | P a g e
4 bay leaves 1 tbsp dried parsley (or fresh) 1 tbsp dried basil (or fresh) Sauté garlic, onions, and peppers in a little bit of butter or in ¼ cup water or broth in large cooking pot.
Lentil Soup Place pre-soaked lentils and beans in broth (above) and simmer for 1 hour (Trader Joe’s has a 16 oz bag of 17 different beans and lentils or just create your own mixture…about 2 cups dried (make sure to soak lentils and beans overnight before you add to broth). Add 2 cups potatoes (red, yellow or white. More color is more nutrition) 2 cups carrots Cook until potatoes and carrots are done (about 1 hour). Can also cook in a crock pot on low all day!
Minestrone Soup 1 package sweet or spicy Italian sausage. Pre-cooked (Trader Joe’s has no nitrates. Can substitute firm tofu for sausage) 2 medium zucchini 2 cups fresh chopped spinach 1Tbsp fresh chopped basil 1 15 oz can kidney Beans 1 15 oz can corn or frozen corn (optional) 2 cups shell noodles (Whole wheat is best!) 8-10 cups water or broth (Imagine makes a delicious “No Chicken” broth in a quart box. Choose low sodium if you will use broth) Add all ingredients except noodles and spinach. Bring to boil. Add noodles and keep on boiling until noodles are done. Usually 5 to 7 minutes. Before serving add chopped spinach. Garnish with chopped fresh basil when serving.
Meatball Soup 1 lb. Ground buffalo, turkey or chicken or meatless soy (Trader Joe’s) 1 tbsp. Worcestershire sauce ½ cup breadcrumbs 29 | P a g e
1 tsp parsley 1 egg 2 cups chopped potatoes 1 garlic clove minced 1 cup chopped carrots ½ onion chopped 1 15 oz can stewed tomatoes Combine first 7 ingredients in bowl and mix together with hands. Form into balls about the size of a walnut. Cook meatballs in skillet until outside is brown. There should be virtually no fat. Add meatballs and remaining ingredients to broth (above). Simmer until vegetables are cooked.
Kale Salad with dressing 1 bunch of fresh kale ¼ cup Braggs Liquid Aminos (or low-salt soy sauce) ½ cup red onions ¼ cup olive oil 1 cup sliced mushrooms 1/3 cup lemon juice 2 cloves garlic (optional) Cut kale in very fine pieces and put in a colander. As you rinse, massage with hands for about 3 to 5 minutes to break down fibers. Drain. Add onions and mushrooms. Mix remaining ingredients to make dressing and pour over salad and toss. May need to adjust dressing ingredients to taste. Let marinate at least two hours. Overnight is even better. Salad dressing: ½ cup lemon juice, ½ cup soy sauce or Braggs Liquid Aminos, ½ cup flax seed oil or olive oil, 2 cloves minced garlic. Wisk all ingredients together! You’ll love it! Add to any mixed greens, w/tomatoes, Feta cheese, seeds, get crazy with new stuff! We have all the above soups with a nice big salad with lots of greens. Besides all the regular things on salads like tomatoes and cucumbers, try some other toppings like the ones listed below: raisins grapes shredded carrots garbanzo beans sunflower seeds
apples broccoli sliced very finely kidney beans flax seeds avocado
shredded red cabbage peanuts pine nuts mandarin oranges
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Eggless Tofu Salad Sandwich 1 lb firm organic Tofu, pressed for ½ hour 2 tsp yellow mustard 2 stalks finely chopped celery 1 tsp dry mustard powder 1 medium red onion, finely diced 1 tsp turmeric 5 Tbsp tofu dressing (see below) 2 Tbsp fresh lemon juice salt & pepper to taste In medium bowl, crumble tofu. Mix remaining ingredients well. Cover and refrigerate at least 1 hour. Will keep up to 3 days. Put on whole wheat bread or pita bread or on salad. May add alfalfa or lettuce or tomato.
Tofu Dressing 1 package organic silken Tofu 2 Tbsp dried basil 1/2 cup cider vinegar ½ cup water 2 tsp sea salt 1 cup extra virgin olive oil ½ tsp black pepper Place all ingredients except oil in a blender and puree. With motor running slowly, drizzle in the oil until the mixture is smooth and creamy.
Tofu Maple Spread for Dipping Fruit 1 cup silken Tofu ½ tsp cinnamon ½ tsp vanilla extract ¼ cup maple syrup (brown rice syrup, raw honey, Sucanat) Blend together all ingredients in a food processor until smooth and creamy. Refrigerate.
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Pasta Salad with Tofu Dressing 1 lb. whole wheat pasta cooked according to package instructions 1 package frozen corn, blanched and rinsed with cold water 1 red onion, diced 2 avocados, diced 1 pint cherry tomatoes, halved 1 large zucchini, chopped 1 recipe Tofu dressing (recipe above)
Peanut Noodles 8 oz pasta, linguine (1 package) 3 tsp organic peanut butter ½ tsp kosher salt or sea salt 2 tsp soy sauce or Braggs liquid aminos 1 tsp sesame oil 1 tsp sugar ½ tsp vinegar, white wine 2 garlic cloves, minced 1 tsp onion, grated or minced Cook linguine according to package instructions in boiling water; drain. In large bowl, mix all the remaining ingredients together. Add linguine to sauce and toss to coat well. Refrigerate. Good to pack for kid’s lunches! May want to add raw or cooked broccoli for variety.
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Nutrition Detectives 5 Clues Created by Dr. David Katz – visit www.davidkatzmd.com to order a FREE DVD
Clue #1 NEVER TRUST THE FRONT OF THE PACKAGE Look for the hidden truth in the ingredient list (so we should always look at the ingredient list when first choosing a product)
Clue #2 THE FIRST INGREDIENT IS ALWAYS THE BIGGEST The product contains the most of the first ingredient.
Clue #3 LOOK FOR A SHORT INGREDIENT LIST If the ingredient list is REALLY LONG with all sorts of words you don’t recognize that’s another clue that it may be unhealthy.
Clue #4 IDENTIFY HARMFUL INGREDIENTS The Dirty Dozen (Experience Life Mag., Jan 2009) 1. Hydrogenated Oils ( Included in most packaged goods) 2. High Fructose Corn Syrup, Sugar, Corn syrup 3. Artificial Colors (Red, Blue, Yellow, Caramel Color etc.) or Artificial Flavors 4. Artificial sweeteners: Aspartame, Acesulfame K, Sucralose, Saccharin, Splenda, Equal, Nutrasweet 5. Preservatives (BHA, BHT, EDTA etc.) 6. MSG (Monosodium glutamate) 7. Hydrolyzed vegetable protein or autolyzed yeast extract, sodium caseinate, calcium caseinate 8. Potassium bromate (additive mostly in breads) 9. Propyl gallate (additive in baked goods, desserts etc.) 10. Sulfites (sulfur dioxide, metabisulfites, and others) 11. Sodium benzoate or benzoic acid 12. Nitrites, nitrates, sodium nitrates (can be carcinogenic)
Clue #5 FIBER IS YOUR FRIEND Because fiber helps to lower cholesterol and stabilize blood sugar levels, it helps prevent colon cancer, constipation, hemorrhoids, obesity, and much more. The typical American diet has about 10 g of fiber. We need 25-50 g each day! Try to get 2 to 4 grams of fiber per serving.
How to sneak in MORE FIBER:
Crunchy Raw Fruits and Vegetables Trail Mix (RAW nuts & unsulfured dried fruit) Add berries to morning cereal 33 | P a g e
Veggie Burgers instead of hamburgers Whole grain bread and pasta Add avocado to sandwiches or dips Eat Bean Dishes (lentil soups etc.) Add freshly ground flaxseed, nuts, seeds, dried fruit and beans to salads & smoothies Brown Rice or try QUINOA (mother grain) Mega fiber muffins, pancakes and cookies Snacks: Raw Fruits and Vegetables, Trail Mix, Organic popcorn, whole-grain crackers, pure snack bars, multi grain chips
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Other Tips Add more Omega-3 fats to your family’s diet 95% of Americans don’t consume these healthy fats! Wild Salmon, Tuna, Herring, Mackerel, Anchovies, Sardines, Halibut, Wheat Germ, Flaxseed, Walnuts, Pecans, Hazelnuts, Beans, Omega-3 Rich Eggs
To figure out how much sugar is in your food, divide the sugar grams by 4. That tells you how many teaspoons there are PER serving. Stay away from the “Whites”: white Bread, white rice, white pasta, etc. Healthy Sodium ratio: 1 mg of sodium per calorie How to encourage your family to eat more fruits and vegetables: Have fruit and vegetables washed and ready to eat. Cut up and have ready to eat with
dips. Use fruit for a dessert or sweet snack. Add fruits and vegetables to what you already eat (add avocado to sandwiches etc.). Send fruits and vegetables as a snack in packed lunches or at home (fresh/dried). Carry with you when you are away from home! Serve salads and raw vegetables first at dinnertime, when your family is hungriest. Try new fruits & vegetables – Sometimes children need to be exposed to a new food 14 times before they’ll eat it. Give your family Juice Plus+® (capsules or chewables concentrated fruits & vegetables). Make Juice Plus+® Complete smoothies for breakfast adding raw spinach or kale and frozen fruit.
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Suggested Reading and Movies Animal, Vegetable, Mineral ..................................... Barbara Kingsolver Aspartame (NutraSweet) Is it safe? ......................... H.J. Roberts, MD Beating Cancer with Nutrition ................................. Patrick Quillin, PhD, RD, CNS The China Study ...................................................... Colin Campbell, PhD Dr. Atwood’s Low Fat Prescription for Kids .............. Charles Atwood, MD Dr. Sears’ LEAN Kids ................................................ William Sears, MD Doctor, what should I eat? ...................................... Isadore Rosenfeld, MD Endometriosis ......................................................... Mary Loug Ballweg & Endometriosis Assoc. Enzymes, the Missing Link to Radiant Health ........... Humbart “Smokey” Santillo, ND Excitotoxins, The Taste that Kills ............................. Russell L. Blaylock, MD Fast Food Nation ..................................................... Eric Schlosser Family Nutrition Book ............................................. William Sears, MD Foods that Heal ....................................................... Bernard Jensen, DC Natural Choices for Fibromyalgia ............................ Jane Oelke, ND, PhD (www.NaturalChoicesForYou.com)
Prime-Time Health .................................................. William Sears, MD Prescription for Nutritional Healing ......................... James F. Balch, MD, Phyllis A. Balch, CNC Spontaneous Healing .............................................. Andrew Weil, MD Sports Success RX .................................................... Paul R. Stricker, MD, FAAP The Way to Eat ........................................................ David L. Katz, MD, FACPM The Maker’s Diet ..................................................... Jordan S. Rubin NMD, PhD What your Doctor Didn’t Learn in Medical School ... Stuart M. Berger, MD What the Bible Says about Healthy Living................ Rex Russell, MD Your Body’s Many Cries for Water ........................... F. Batmanghelidj, MD 36 | P a g e
Movies/Videos Supersize Me King Corn Forks over Knives Food Inc. Making a Killing Dr. McDougall videos (www.drmcdougall.com)
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