Butternut and Red Lentil Soup

We had so much fun at our last cooking class! Here are few comments about the class.
I had so much fun Nina, and learned so much…especially about coconut oil. Can’t wait for the next one!
Heidi Fischer
I have been to both of Nina’s Happy Hour Cooking Classes and learn so much each time! The food is always delicious! Candace Bixler

What fun we had at the Wise Women’s Retreat, Ignite Your Light was held June 9th!
It was a day of meeting new women from around the state, learning and eating some great food!
I teamed up with Candace Bixler, Leadership Impact Life Coach, and MariJo Harding, Financial Coach.
For some time now I have wanted to bring these three areas of health, financial and life coaching together in one cohesive experience.
The day flowed well. Starting at 10 am we had a common gathering where we had a chance to visit and meet
each other. Throughout the day the women went to break out sessions in smaller groups and rotated between the three classes.
I prepared  a spread of organic, local fare such as gazpacho, and kale/avocado salad and quinoa with roasted vegetables.  All were delicious, nutritious and gluten free!
If you weren’t able to make it, we will keep you posted about our next retreat in the area!

Two of the participants had this to say:                                                                 

Karla Johanning : “I learned some valuable tools today.”

Glenda Roselle : “The entire day was fun and inspiring!”

Have you seen the revamped “Healthy Plate”?  I admit it is better than the old food pyramid , but still far from what I would call healthy.

First of all, at least half the plate should be vegetables.  Fruit should be eaten by itself, not with the meal.  The reason for that is because the sugars break down quickly when digested and interfere with digestion of other food.  Fruit is often best in the morning or as a stand alone snack.

Contrary to popular belief, I believe that grains should be eaten in moderation because they are an acid producing food, that contribute to inflammation in the body.  If they are consumed, then certainly unrefined, whole grains such as brown rice, millet or quinoa are good choices.  In fact quinoa is actually a seed, not a grain, and it is a complete protein!

When it comes to protein there are many great choices that are not animal based such as tempeh, avocado, nut butters, and many vegetables have some protein.  If you are eating animal protein please try to eat grass fed beef, free range organic chicken, and choose fish that is not endangered or heavily laden with mercury such as fresh Atlantic salmon or fresh water trout.  Try to avoid all meat and fish that is farm raised as they have been raised on grain, and often there is the possibility of contamination from living conditions.  Farm raised meats are also full of hormones and antibiotics.  If you are gluten intolerant like me this is an important thing to know!

Most of us were raised with the “meat and potato” mentality right?  Maybe you are still eating this way.  The problem with combining a starch and a protein in the same meal is that it takes different enzymes to digest  them. So if you must have that baked potato…try to eat it by itself without the steak.  Instead have your protein with a large salad chocked full of veges and your digestive system will thank you!  Below is an example of a healthy well combined meal.

quinoa sweet potato and green

digram of bone loss

Though doctors and patients have been led to believe that these medications strengthen your bones, this recent study from Columbia University shows  that in fact they create more problems. The study confirmed the long-term dangers of bisphosphonate use. The most common ones are Boniva , Fosamax, and Reclast.  Researchers found these drugs do improve the integrity of bones – but only in the short term. They found that the longer you take these drugs, the more brittle your bones.

A second study compared the bones of women who took bisphosphonates with women who didn’t take these drugs. Both groups had bones that appeared to have the same structure. But the bones of women on bisphosphonates weren’t as strong as those who didn’t take them. While bisphosphonates will increase bone density and make bones look strong, researchers in both of these studies believe that bisphosphonates interfere with the body’s natural process of building healthy bone. So instead of curing your osteoporosis, they make it worse.

So what are we supposed to do?  I was diagnosed with osteopenia a few years ago.  I knew I had to change some things in my diet so that I would not only ingest more calcium rich foods, but absorb the calcium in them.

I started taking 4000 to 8000 IU’s of liquid Vitamin D daily.  I also upped my intake of calcium rich foods such as cruciferous vegetables and leafy greens.  Contrary to old belief, milk is not a good source of absorb-able calcium.  Yogurt, such as greek yogurt and kefir (without the sugar), are better sources because they are full of probiotics.

If you are not a vegetarian then I suggest cooking whole organic chickens and using the broth for other dishes.  It is rich in calcium.  If you enjoy fish, take a walk on the wild side and try sardines or anchovies!  The bones are a great source of bone strengthening goodies.

In addition to greens, vegetarians can enjoy calcium rich food such as okra,  almonds and tahini (sesame seed butter).

These days I have no osteopenia.  I do not, nor have I ever taken calcium supplements, and my levels are in the very healthy range.

Oh, and by the way, black coffee leaches calcium from your bones.  So if you drink coffee put a little something in it to cut the acidity.  Better yet…drink green or tulsi tea.

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B-vitamins (brown rice, chicken, corn ,eggs, green leafs, legumes, meat, nuts, peas, sunflower seeds, nutritional yeast),
Calcium (almonds, brewer’s yeast, green leafs and cruciferous vegetables, fish with bones, sesame seeds, tofu)

Magnesium (green leafs, brown rice, sesame seeds, shrimp, salmon), Tryptophan (turkey, soy foods, peanuts, almonds).

Essential fatty acids necessary for serotonin production are the omega 3’s (fish oils found in mackerel, salmon, sardine, tuna; walnut oil, flax oil) and 6’s (canola oil, chicken, eggs, flax, grape seed oil, safflower oil, sunflower oil, turkey, wheat germ oil) as well as Gamma-Linolenic Acid (black current oil, bluegreen algae, borage oil, evening primrose oil).

Finding ways to manage stress is necessary as long-term stress depletes serotonin levels. Short term stress actually increases serotonin, but after time you get burn-out and it becomes increasingly difficult for the body to produce serotonin.

Avoid stimulants because they deplete serotonin over time. Things like caffeine, refined carbohydrates, chocolate, sugar as well as the heavier stimulants like cold remedies, alcohol, street drugs, diet pills and tobacco should be limited or avoided all together.

Serotonin is made from the amino acid, tryptophan. It is converted to melatonin in the pineal gland. Tryptophan, derived from food, is transported to the brain to make the neurotransmitter serotonin. At the appropriate place inside a brain cell, two enzymes and vitamin B6 transform tryptophan to serotonin. Serotonin is then transferred to the sending end of the neuron where it is used as a molecular messenger to carry information across the synapse to the receiving neuron. …

Serotonin production is sensitive to the supply of tryptophan in the diet. The effects of serotonin were first observed in the digestive tract where it causes contractions of the smooth muscle. In fact,as mentioned above, the largest amount of serotonin is found in the gut. Serotonin is released from blood platelets and elevates blood pressure. Its circuits arise from the brain stem arousal complex and reach into all areas of the brain. Increased serotonin circuit activity tends to activate abnormal behaviors. Too little serotonin is associated with sleep disturbances, loss of appetite and depression. Some antidepressant drugs increase serotonin activity.

One of my favorite foods rich in seratonin is kefir.  Kefir is an ancient, cultured food containing amino acids, enzymes, calcium, magnesium, phosphorus, vitamin K and B vitamins.  Clinical studies have associated kefir with many beneficial effects including immune enhancement properties.  Kefir literally translates to ”feel good” in Turkish (the land of kefier’s origin).  The friendly flora, like lacto-bacillus and beneficial yeast help convert the tryptophan in milk to serotonin, the brain chemical that makes you happier.  I either make my own or buy mine at the farmer’s market.

Serotonin is a neurotransmitter released into the synapse and bloodstream. However, certain foods cause serotonin to be released like candy, cereal and pasta. Anything with plenty of carbohydrates will increase serotonin levels. However, the effects won’t last long, maybe 2-3 hours.  One reason many people over eat carbohydrates is to achieve that temporary “happy” feeling that is produced.  However, overeating carbohydrates has MANY long term negative effects and is NOT recommended.

Chocolate, though, when eaten raw (unpasteurized and full of enzymes), is a great source of serotonin.