Most Americans look forward to a big hearty meal on Thanksgiving Day. It is not an ideal time to talk about scaling back, or is it? From… Read more “Is a Healthier Holiday Meal Worth the Trouble?”
Category: vegan recipes
Salad Skewer Recipe for After-School
School lunch is a major topic and center of legislation in America. While the USDA requirement for lunch is now limited to 850 calories, getting kids the… Read more “Salad Skewer Recipe for After-School”
Lower Your Cholesterol
In the world of health science research, there remains a debate over whether raising HDL levels actually fights heart disease. See a recent ABC News article Is Boosting Your HDL a Lost Cause?
The topic came up when someone asked me what foods her husband could eat after a doctor’s visit showed a rise in LDL. What a great question this was as it sent me on a journey to research the answer!
So in a somewhat miraculous way, the next morning after our conversation about high cholesterol levels I saw Dr. Neil Nedley being interviewed on a health program about the topic of Cholesterol.
Here is what I found…
When liver foods are exposed to the air the cholesterol in them becomes oxidized. Processes like powdering (think pancake mix and protein drinks) oxidizes them even more causing a greater health risk. The more foods remain exposed to the air the greater chance of the cholesterol in them becoming oxidized. Oxidized cholesterol is harmful to the heart, blood and arteries. Dr. Bruce Taylor, of New York City, did a study on monkeys (I never like to hear about animal testing but I am grateful for the animals scientific contribution to our health) feeding them non-oxidized cholesterol versus oxidized cholesterol, none who ate the non-oxidized foods had increased levels of cholesterol but those who ate the oxidized cholesterol developed atherosclerosis at a rapid rate. The tests measured dead cells in the aorta and found that the highest source of cholesterol is ice cream, the deadly trio being sugar, milk and eggs in whipped form. Second was pancake mix and third was grated Parmesan cheese. I totally remember being addicted to Parmesan cheese when I received my borderline diagnosis.No surprise there!
Although the research indicates the difference, it is impossible to eat any cholesterol foods that are actually not oxidized. All animal cholesterol coming from liver animals including milk and eggs is oxidized except for human breast milk because the baby gets it direct from the mother. All cow’s milk is exposed to the air producing fatty streaks which end up in the liver. Calves also drink milk without oxidation when drinking it directly from the cow.
Accordingly to the research, 1 out of every 5 heart attacks occurs in patients with a cholesterol level less than 160; 200, although many mistakenly believe that 160 is a good number, Dr. Nedley said HDL levels are not an indicator of heart attack or stroke because they do not take into account cholesterol in the diet, which is a contributing factor for heart disease.
The good news is…
The body functions in a way to heal itself, and scientists are beginning to understand and show more about the details of the body’s preservation system which works to maintain health, as nutritionists lead the way through the diet. That is why a healthy diet can actually reverse conditions like heart disease. Through a simple solution like cutting out cholesterol foods, we see the amazing design of a resilient body and the power of plant foods to help it thrive.
Your body can heal.
The liver can actually be trained to produce less cholesterol by eating foods higher in polyunsaturated fats and not eating foods high in saturated fats. Yes, eating good fats instead of high cholesterol fats actually reverses and even stops the risk of heart disease. Crisco would be saturated and Coconut Oil would be polyunsaturated, because the first is solid in the air while the second is liquid at room temperature. (See Dr. Nedley’s chart below). The solid fat will actually cause the liver to churn out twice the amount of cholesterol while the liquid fat will doubly decrease the liver’s production of cholesterol. So high cholesterol is reversible through diet!
See Dr. Nedley’s P/S or polyunsaturated/saturated fat ratio chart. You will see why we have heard so much about eating more chicken and turkey as a healthy option because the P/S ratio is less than beef but that is not good enough, in actuality foods with a P/S ratio lower than 2.0 will cause the liver to produce more cholesterol while foods with a P/S ratio of 2.0 or higher will decrease cholesterol production. Sadly, I haven’t had one pistachio since the day I saw Dr. Nedley!
I am so grateful for this question and the groundbreaking information that it led me to. If you have concerns about your cholesterol levels let the information guide you, check in with a doctor and start making simple changes in the foods you choose and eat. Then watch your cholesterol levels decrease. To find out more about heart disease see the Dr. Caldwell Esselstyn’s book and website http://www.heartattackproof.com.
*These statements have not been evaluated by the Food and Drug Administration. Products mentioned or content written is not intended to diagnose, treat, cure, or prevent any disease.
Super Greens Anti-Allergy Pesto
Cooking is an art like any that is best appreciated with variety. Cooking in season is one of the various methods that makes recipe creation a delight.… Read more “Super Greens Anti-Allergy Pesto”
Miniature Smokey Kale Pancakes
Here’s a new way to hide one of the most potent green vegetables – Kale – from yourself or your kids. This recipe is perfect for vegans,… Read more “Miniature Smokey Kale Pancakes”
Spring Cleansing and Juicing for Whole Health
As the seasons change and we approach Easter Day celebrations, it is the perfect time to cleanse. In this last week of Lent between Palm Sunday and… Read more “Spring Cleansing and Juicing for Whole Health”
Seven Days of Thanks – Day 7: Presence
It’s Thanksgiving and I have Tofurky baking in the oven! I took the “vegan” Italian Sausage crumbled it up and mixed it with a seasonal ingredient to… Read more “Seven Days of Thanks – Day 7: Presence”
Seven Days of Thanks – Day 5: Choice
My purpose in writing this series is to share healthy alternative “plant-rich” recipes for a Thanksgiving meal. I set out on Day 1 to provide balance for those of you who are willing to step out and try something different, delicious and healthy. I decided that as I created the recipe I would also add thoughts about my own experiences and some about what I am personally thankful for with a theme for each day. Day 5’s theme is Choice. When it comes to eating healthy, choice is one of the greatest strengths we can master, especially at a time like this when most of us will be visiting other people’s homes and be offered all kinds of food made with hidden ingredients. If we want to maintain a commitment to eat healthier options we will need to vow to choose from the lesser of the evils or it will be too late and we will find ourselves with an aching stomach, low energy, regret and wondering how it all happened.
Enjoying the holiday in our culture is so much about overeating. It’s interesting to hear complaints about a down economy and financial tightening yet most people will serve and eat the same quantity and variety of food as they did last year. Plenty of psychological material exists about the comforting effect of surrounding oneself with fat and sugar-laden “comfort food” plus the super sizing of fast food even during these times proves the fact, but I will suffice it to say that when it comes to food we eat like we are rich, not poor.
Writing this series has prolonged my Thanksgiving experience allowing me to have a great buildup to Thursday. I found myself remembering so many of my experiences in the past year and have tried to connect the dots. One of them was my trip to Haiti where food is scarce. There were no health food stores and every meal was exactly the same, rice and beans, chicken, goat or ham and a condiment size of avocado, tomato or beets. Everyday for five days. When we arrived home my travel companions were shocked to find that I was vegan. Our trip instructions said to bring snacks but I didn’t really adhere to that direction because I was going to an island and imagined fresh fruit everywhere, yet we had little access to any and very limited variety when we did. Interesting that when I told a Haitian friend we had “black rice” she explained that it was a dish for the upper class. Yet, I would have rather had eaten a fresh banana. My favorite culinary moment was when we had some guys cut down fresh coconuts for us which we drank them right under the tree. So there I was and complaining wasn’t going to help. So I chose to eat the few things I could with no complaints. When I returned home I detoxed while dealing with a couple of health issues as a result but now after a month my body is getting back to normal. To say that we are spoiled (and blessed) as a nation is a great understatement, but it takes a life-changing trip to a Third World Country to see it.
The spirit of Thanksgiving as we know it is a culmination of many moments where we reflect on what we have to be grateful for. I know some people don’t celebrate it for political reasons of which I totally understand given that I am part Native American. But putting aside the political and commercial implications, Thanksgiving is a time when we stop our usual activities and put the focus on family, friends and food, that is my recommended order even though for some, food is first. I also think our focus should be on others more than ever because so many people are in greater need. Giving thanks and realizing all blessings flow from God is humbling, and besides it create a sound mindset not taking anything for granted. As the saying goes, “There go I but for the grace of God.”
Being grateful should remind us we have what others do not so share. Companies distribute free turkeys and offer employees pay for volunteering with non-profits as a way to celebrate the holidays. In whatever way we choose we can remember others at this time of year making it a vital part of our celebration while simultaneously improving our emotional and psychological health. Altruism is known to improve health. As remembering all we have to be grateful for and remembering that others don’t have what we consider basic like water, food, shelter and electricity a fresh perspective should put us into action for the coming season including furthering our goals for service in the year ahead.
Maintaining our physical health during a time when food and comfort become center stage is truly a challenge, so having sobriety will aid us in choosing wisely. If we allow ourselves to indulge with no boundaries then we are creating problems for ourselves and being part of the greater issue that we see in the world today. The Occupy movement is about greed and greed’s best friend is gluttony. To avoid over-consumption we need to apply willpower to our eating choices. Instead of allowing ourselves to freely and emotionally eat everything that comes our way, we can choose to leave some things and take others. Here are some tips for strategically getting through a Thanksgiving meal with your choice in tact:
- Instead of piling your plate with everything at once, eat in rounds
- Make Round 1, your first plate, all vegetables, telling yourself that you will go back later for Round 2 of meat, bread and starch, but make your vegetable plate a sizable amount to fill up before you go for the rich, sugary, fatty, stuff
- Promise yourself that you will end your meal with a salad so you will leave room for it by choosing to eat less in between
Try this practical exercise and see how it works. There is so much out there about eating healthy, programs, seminars and information is not what we are lacking. The real problem is within us, it is our ability to choose better which can be developed over time. As we do, willpower and choice will grow as you a) adopt a desire to make healthy choices at every meal and why it is so vital to the state of your health mot to be cavalier about it which I will cover at a later time and b) how to actually do it, which I will also add after this series is over will improve.
In olden days the kings served feasts of every kind of food and people ate until they burst, it was a way of distinguishing themselves from the poor. One of the most striking things I saw in Haiti was how rich the people were in spirit.
The look in their eyes (adults and children) was riveting, full of life even having so little to eat and no fresh running water, the richness of their souls was so visible.
In Jesus Christ’s “Sermon on the Mount” he shared with us the state of those who are blessed by God. The Beatitudes are a lesson in choice for us. Matthew 5: says “Blessed are those who hunger and thirst for righteousness, for they will be filled.” We can go through life complaining in a state of greed or choose to be filled with gratitude for what we have already. The reality of what others are experiencing throughout the world is a great reminder of how abundantly we live.
Our approach to food is about so much more than what we put on our plates and in our mouths, it reflects the true nature of who we are as human beings. I am not trying to guilt anyone into eating healthier but offering a reflection that sometimes choosing to eat like we are poor can actually make us rich with phenomenal benefits like:
- Avoiding adding on extra pounds
- Avoiding eating emotionally and losing control
- Avoiding illness
- Developing willpower
- Empathizing with those who don’t have
- Pleasing God who warns against gluttony
So in this “less is more” spirit today’s recipe is a meal starter or appetizer, an Organic Green Cocktail. The reason you want this for the start of your meal is that it will assuage your appetite. The body functions normally when nutrition is provided creating a homeostasis. Cravings are actually increased when sugar, salt and fat rich foods are eaten. Drinking a green juice at the beginning of your meal will dramatically reduce your craving for unhealthy foods that you will be exposed to. Family and friends may tease you but only you can make your health a priority. I recommend making your juice in the morning and carrying it with you in a thermos.
For some people a green juice may seem unappealing and make you feel hungry just looking at it, but the nutritional value is exactly the opposite. This starter to your meal is so nutrient rich your body will be thanking you with energy, clarity of mind and less craving for the other stuff. I am grateful for the choice to eat whatever I want when I want, but choosing not to is even better sometimes as it connects me with a part of myself that does not need food to be emotionally satisfied. Then I can think clearly choosIng foods that are healthy for my body and for the planet for which we are stewards. Making these kinds of choices allow you to experience total health: mind, body and spirit.
Juice the following for a full flavored purifying and nutrient rich Green Cocktail, Serves 4:
4 large leaves of Swiss Chard
4 leaves of Romaine Lettuce
1 small bunch of Curly Parsley
1 Bushel of Dandelion
1 bunch of Spinach
6 stalks of Celery
1 large Cucumber
2 large Apples
Click LIKE or comment to let me know what you think.
Be Well & Prosper!
Seven Days of Thanks – Day 3: Brokenness
It’s Sunday and instead of being on my way to a church service, I am riding a bus headed to my Uncle’s memorial in Philadelphia. He was one of only two of my Mother’s brothers who died after a long bout with cancer leaving wonderful children and a loving ex-wife. Part of what is planned like any such service are a worship song and a hymn. The songs are meant to console a grieving heart and focus us on something beyond the loss like the value and fragility of life, a better future or God who heals the brokenhearted.
Today as I share a staple of the Thanksgiving Feast in my family, Southern-style Macaroni and Cheese, it is appropriate to talk about brokenness as a staple in our lives.
What makes a worship song or hymn so powerful is the realization that beyond ourselves is something greater, some spiritual aspect of ourselves that without which we would not survive but at the same time we cannot fully understand. If you have ever had a true worship experience then you know how humbling it can be. While, a truly thankful heart is a state of mind that learns to find something to appreciate no matter what life’s experiences bring. It is developing an eye for the silver lining in the middle of the cloud.
Grief and sickness are two things that are difficult to endure and finding something good in the midst of them when they are impacting you is nearly impossible. But for those who have suffered and come out on the other side stronger, kinder, and reflective about what is really important, brokenness is something quite amazing so much so that I was left wondering if I could have arrived sooner with less resistance. Not that I want to suffer, few really want to be sick or to mourn but after surviving real humbling moments in my life, I have on occasion realized that ultimately was for my good. ( see Romans 8:28)
Micah Stampley wrote a song titled Holiness about longing for God which includes a lyric that says, “Brokenness is what I long for, Brokenness is what I need.” Truly this requires a deeper spiritual understanding that can only come from having been there firsthand but something really apecial happens to the heart after that kind of breaking. There is a sensitivity that can bring you closer to God and for that I am grateful. Although that kind of striking is something I do not desire regularly, that kind of heart shaped by God is.
Something as comforting as Macaroni and Cheese is a food that is tasty enough to want everyday but doing so would overtax the system, even the vegan kind which today’s recipe is.
It can however be made in exactly the same way using wheat-free noodles, buttery apread, dairy-free milk and cheese that provides the same comfort and flavors without the cholesterol amd fat found in the typical recipe. For the sake of our health trying a vegan mac n’ cheese recipe is smart and could be a real winner for some. I used to cheat and eat it at family dinners but now I can have a full portion without the guilt or the stomach ache after with this vegan recipe. Like brokenness, this dish is not something I want all the time but being able to indulge without the negative aide effects makes it a lot more palatable.
I hope you too learn to accept brokenness when it appears so that after having been there once or twice your tolerance grows enough to see it as a gift worthy of thanks.
Click LIKE or leave a comment to let me know you were here.
Be Well & Prosper!
The Plant Rich Life 