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Gluten-Free and Low-Gluten Grains

By: Saturday, January 14, 2012 Diet and Foods, Healthy Cooking, Nutrition , , , , Permalink 0

Gluten-Free and Low-Gluten Grains | The Organic Beauty BlogThere is a lot of confusion out there about which grains are and are not gluten free.  This is compounded by the fact that some grains (like oatmeal) are inherently gluten-free, but are often times contaminated by wheat during processing; or that some gluten-free grains (like buckwheat) misleadingly have the word “wheat” in their name.

Below, you’ll find a list of all common gluten-free grains.  Wondering if a gluten-free diet is for you?  Check out Food Focus: Should You Go Gluten-Free?

** As I mentioned, most oats are typically processed in plants that also process wheat, which contaminates the finished product.  If you have Celiac’s disease, or a serious gluten allergy, you should definitely avoid all oats and oatmeals that are not explicitly listed as gluten-free (for example, Bob’s Red Mill makes delicious gluten-free rolled oats!).  However, if you have a light sensitivity, or are simply avoiding gluten as a personal preference, oats are safe to eat, as the amount of the contamination isn’t too high.

Check out some great gluten-free recipes:
Delicious Gluten-Free Breakfasts
The Organic Beauty Healthy Vegetarian, Vegan, and Gluten-Free Recipes

For those that just have a light wheat sensitivity, there are lots of delicious low-gluten grains that are much for easily digestible.  Grains like spelt, farro, rye, and true sourdough are lower in gluten or contain beneficial enzymes that break down the gluten for you, making them easier to digest!  Sprouted whole wheat, like that found in Ezekiel bread products, can also be much easier to digest!

NU Health & Wellness Healthy Fish Guide

By: Friday, December 2, 2011 Diet and Foods, Holistic Health, Nutrition , , , , Permalink 0

 NU Health & Wellness Healthy Fish Guide | The Organic Beauty Blog

Fish is literally the healthiest animal protein on Earth (virtually the only animal flesh I, and countless other “pescatarians” eat), being the best source of omega-3 fatty acids, vitamin D and B2, calcium, and tons of minerals.  It has wonderful benefits for skin and hair, brain and heart health, sexual health, and prevents inflammation and disease.  BUT, there are a lot of fishies out there that do more harm than good!  It is really important to make sure the fish you are eating is low in mercury and other toxins, and was farmed in an environmentally responsible manner.  Use the handy chart above (which you can print out!) to make sure the fish you are eating is the kind that helps, not hurts, your body.  And make sure to monitor how often you are eating fish that is higher in mercury or other toxins.

Some signs of mercury toxicity are:
  • Memory loss
  • Hair loss
  • Compromised immunity
  • Mental instability
  • Numbness in arms and legs
  • Reduced motor skills
  • Learning disabilities
  • Damage to the central nervous system
  • Chronic fatigue
  • Depression, anxiety, and other psychological symptoms
If you are experiencing any of the above, obviously, first see a doctor, but then, you can typically detoxify your system from mercury relatively quickly (depending on the severity of the toxicity, of course), by eliminating ALL fish from your diet, and start taking some food-based or oral chelators like:
  • NU Health & Wellness Healthy Fish Guide | The Organic Beauty BlogChlorella
  • Cilantro
  • Garlic
  • Alpha Lipoic Acid
  • N-Acetyl Cysteine
  • EDTA
  • DMSA
The last four should be taken under supervision of a healthcare professional.

In general, adding chlorophyll, spirulina and/or chlorella to your supplement regimen is a great idea for anyone who eats a lot of fish, regardless of where the fish falls on the mercury spectrum.  These greens actually work to remove heavy metals that have accumulated in your body!

So, in short, fish is an amazing food that has a myriad of health benefits.  If you make educated decisions about the kind of fish you are eating, you’ll be able to reap the benefits of this beautifying food without compromising your health!

——-
Natasha A. Uspensky, CHHC, AADP
Holistic Health & Nutrition Counselor

Super Seasonal, Super Healthy Fall Cooking!

By: Saturday, October 22, 2011 Diet and Foods, Healthy Cooking, Healthy Eating, Recipes , , , , Permalink 0

The fall is such an amazing time for produce and cooking.  Fresh apples from the orchard, squash, pumpkins, pears, yams, maple syrup, rainbow chard, red cabbage, so many colors and delicious flavors.  I threw a little dinner party last night and put together a super seasonal menu that, in my opinion, showcases all of fall’s delicious bounty!  I also found it really fun to have some common ingredients that threaded the meal together, including some of the delicious apples we picked the day we got engaged!

Homemade Spicy Sweet Potato Chips

I had a bunch of mandolined sweet potatoes left over from the Sweet Potato Torte (see below), so I thought I would put them to good use by making a delicious pre-dinner treat of little crunchy chips.  They go great with the hummus I had out, and are just generally a delicious, healthy munchie food!

Ingredients:

3 large sweet potatoes, peeled and sliced into 1/8 inch thick slices
2 tbsp olive oil (plus a splash for the baking sheet)
2 tbsp organic maple syrup
1/4 tsp cayenne pepper
sea salt and freshly ground pepper to taste

Preheat oven to 400 F.  Line a baking sheet with tin foil and lightly grease with a bit of olive oil.  Spread the sweet potato slices evenly throughout.  Stir together remaining olive oil, maple syrup and cayenne pepper in a small bowl.  Brush mixture over the sweet potatoes, and sprinkle with sea salt and pepper.  Bake in pre-heated oven for about 10 minutes, flip potatoes with a spatula, and bake for about 10-15 minutes more, or until the edges of the chips are crispy and begin to curl upward.

Arugula and Pear Salad with Maple Vinaigrette

Serves 4
This classic salad is made even more autumnal with a delicious maple vinaigrette.

Ingredients:

8 cups arugula leaves, washed and dried
1 organic pear, unpeeled, thinly sliced
2 tbsp olive oil
1 tbsp organic maple syrup

1 teaspoon Dijon mustard
1 tablespoon red wine vinegar
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
1/4 cup chopped walnuts
In a small bowl, combine the olive oil, maple syrup, mustard, vinegar and seasoning.  Toss with arugula and pears, and top with crumbled gorgonzola.
{adapted from Real Simple}

Layered Sweet Potato Torte

Serves 8

I assembled the torte the night before and just popped it in the oven the night of.  Huge time saver!

Ingredients:
2 lbs organic sweet potatoes (I ended up using about 3 potatoes), thinly sliced on a mandoline
1 lb swiss chard, stems removed
2 cloves garlic, minced
1 small red onion, chopped
4 tsp fresh rosemary, finely chopped
1/4 cup olive oil (for brushing)
3 oz. Taleggio or gorgonzola (optional), crumbled
Sea salt and fresh ground pepper to taste

Preheat oven to 450 F.  Brush 9 inch springform pan with olive oil.  Stack 6 leaves of swiss chard on cutting board and roll into a tight cylinder.  Slice cylinder into thin strands (chiffonade).  Repeat with remaining chard.  Place one sweet potato slice into the center of the pan, and begin to arrange the slices around in concentric circles, overlapping pieces by at least half, until entire bottom of pan is covered.  Brush with olive oil and sprinkle with about 1/3 of the rosemary and garlic.  Season with salt and pepper.  Spread 1 cup of swiss chard over the layer, sprinkle with 1/3 of the onion and 1/3 of the crumbled gorgonzola (if you’re using it).  Cover with another layer of sweet potatoes, press the layers down, and repeat layering 2 more times.  Place torte on baking sheet and cover with foil.  Bake 45 minutes, uncover, and bake another15 minutes.  Cool for 15 minutes, and press top of torte to remove excess liquid.  Turn torte upside down, unmold, and serve.  For a crispier top, unmold top down onto a baking sheet, brush top with olive oil, and broil for another 3 to 5 minutes, until potato slices start to brown and curl upward.  Cool 10 minutes before serving.

{Adapted from Vegetarian Times}

Braised Red Cabbage with Apples and Tempeh

Serves 8

This super hearty take on traditional German braised cabbage is loaded with protein, and has a delicious sweet and sour flavor.  This dish also reheats really well, just add a little bit of cider if there isn’t liquid in the bottom of the pot, and warm on low heat.

Ingredients:

1 8 oz package organic tempeh
2 lb red cabbage, quartered, cored, and thinly sliced
2 large organic sweet/tart apples, cored and chopped
1 large red onion, chopped
1 1/2 tbsp olive oil
1 tbs organic tamari
1/2 cup sweet apple cider
1/3 cup balsamic vinegar
2 tbsp organic agave
Sea salt and pepper to taste

Cut tempeh width wise into 1/2 inch strips. Heat about 1 1/2 tsp of olive oil in a skillet over medium heat.  Add tempeh and saute about 4 minutes, or until browned.  Stir in tamari and 1/2 cup water.  Simmer about 5 minutes, or until liquid has been absorbed, turning occasionally.  Cool, and cut tempeh into squares.

Heat remaining olive oil in a large pot over medium-high heat.  Add onions and apples, and saute for about 12 minutes.  Stir in cabbage, apple cider, vinegar and agave.  Reduce heat to medium, cover, and cook for about 25 minutes, or until cabbage is tender, stirring occasionally.  Stir in tempeh and season with salt and pepper.

Gluten-Free, Vegan Apple Crisp

Serves 8

I ADORE this apple crisp recipe, and using the delicious, organic apples we picked the day we got engaged just made the whole thing that much sweeter.

Ingredients:

For the filling:
4 lbs. organic apples
1/4 cup organic agave (or less, depending on preference)
1/2 cup apple cider or water
1 tbsp arrowroot powder
1 tsp cinnamon
1/2 tsp ground nutmeg
1/8 tsp ground cloves
1/4 tsp allspice
1/2 cup organic raisins or dried cranberries (optional)

For the topping:
1 cup organic rolled oats
1 cup gluten free flour or baking mix (I use Bob’s Red Mill)
1/2 cup maple sugar
1/2 tsp baking powder
1/2 tsp cinnamon
1/3 cup coconut oil
3 tbsp almond milk or coconut milk
1 tsp vanilla
1/4 tsp salt

Preheat oven to 350 F.  Peel, core, and slice apples into 3/4 inch chunks.  Dissolve arrowroot in apple cider or water, set aside.  Place apples and raisins or cranberries (if using) in a mixing bowl.  Add spices and mix.  Pour into a baking dish.  Pour arrowroot mixture over the apples.  To prepare the topping, mix all the dry ingredients in a mixing bowl, add melted Earth Balance, milk, and vanilla.  Mix well until the consistency is crumbly.  Crumble topping over the apples, and bake for 45 minutes.  Remove from oven and let cool for at least 15 minutes before serving.

{Adapted from Post Punk Kitchen}

 

{Images: Pinterest}

Food Focus: Smart Eating for Omnivores

By: Thursday, August 4, 2011 Diet and Foods, Nutrition , , , , Permalink 0

Food Focus Smart Eating for Omnivores | The Organic Beauty BlogAs a nutrition counselor, I know that a plant-based (or even mostly plant-based) diet isn’t for everyone. Try as they might, some people just don’t feel their absolute best without some animal protein in their diets, and that’s ok! But there are definitely some steps you can take to be smarter and healthier when consuming meat. Here are some great rules of thumb to live by in the meat-eating world:

In general, try to make meat a complementary part of your diet, not the primary focus. The most health-supportive, energizing, nutrient-rich, and anti-oxidant foods out there are fruits and vegetables.

  • Always opt for grass-fed or pasture-raised meat. Animals raised in these ways are healthier, happier, and yield much better meat, that is much better for you!
  • Always look for meat that is hormone and antibiotic free. This will reduce your exposure to these harmful, altering drugs and chemicals, and will help to alleviate many hormone-related health problems, as well as resistance to antibiotics (for when you really need them!).
  • When possible, opt for organic meats. If you’re following the tips above, you’re already going to be consuming much healthier meat, but as always, organic is definitely a plus. This will ensure that the animal wasn’t fed foods that are laden with pesticides, fertilizers, and are genetically modified. Most commercially raised meats are fed low quality, GMO corn, and are exposed to other harmful toxins. Keep that out of your meat, and out of your body!
  • Stick to the leaner cuts.  Leaner cuts of meat will have less fat (obviously), which means less cancer-causing toxins in your body, less bad cholesterol in your body and less flab on your mid-section!
  • Go for meat that is low-sodium, nitrite-free, and never processed. This means avoiding foods like lunchmeats, hot dogs, packaged meats, chicken nuggets, or any other meat-based foods that have gone through extensive processing. There are little to no health benefits to these foods, and they actually do more harm than good to the body!
  • Incorporate Meatless Mondays into your week! Going 100% meat-free for just one day a week will do wonders for your health, as well as the environment. And taking the focus off of meat for an entire day’s meals makes you get creative with vegetable-focused cooking, which will improve your cooking, and help you change the way you eat the rest of the week. See more info on the Meatless Monday movement here.

Whether or not to eat meat is a very personal decision that takes many factors into account– your health, your ethical stance, your body type, and your lifestyle. No matter which direction you go in, you can be smarter about everything you put in your body. Those smarter choices will translate into noticeable results for your body and health, as well as the environment!

Thinking about going raw?

By: Friday, July 15, 2011 Diet and Foods, Nutrition, Organic Beauty, Recipes , , , , Permalink 0

Thinking about going raw? | The Organic Beauty BlogSummer is the absolute perfect time to be incorporating more raw foods into your diet.  Raw foods are alkalizing, cooling, cleansing (not to mention slimming!), nutrient-dense, and have the perfect carbohydrate balance for a high-energy summer.   Try making fresh green juices, salads, fruit, raw nuts and seeds, and sprouted raw grains a bigger focus in your summer eating, and you will be amazed at how much more energized, light, and happy you will feel.

Summer is also the ideal time to transition into a 100% raw food diet, if you have ever considered going that route.  Although a completely raw foods diet is a little too hardcore for me, I totally respect the determination and willpower necessary to make it happen (and definitely envy the boundless energy, amazing skin, and teeny tiny waistlines of those who go totally raw).  But going raw doesn’t have to be an all or nothing endeavor!  I myself love doing occasional raw food cleanses, and going raw for just a couple of days can do a lot of amazing good for your body.  Even having a raw breakfast and dinner, and a normal, healthy, cooked lunch can be an amazingly cleansing detox for 3-5 days!

Making the transition to a raw foods diet can be a grueling process if you don’t have access to the right resources to aid you.  Here in New York, we’re lucky enough to have tons of options (like my beloved Pure Food and Wine) for experiencing raw foods, but you don’t need to live in the big city to enjoy the benefits of a raw, or occasionally raw diet.  The Institute for Integrative Nutrition (my alma mater) recently posted a really great list of raw foods resources on their blog, with great recipes, books, films, products and kitchen tools that form the Ultimate Raw Food Resource.  Check it out for some great ideas!

Organic Beauty Raw Watermelon Gazpacho
I’ve been seeing watermelon gazpachos popping up on menus all over NYC, and wanted to share my own version. This super yummy twist on popular, chilled soup is one of my favorite refreshing summer dishes… perfect for the 90+ degree weather!

Ingredients:

Thinking about going raw? 2 | The Organic Beauty Blog8 cups seedless watermelon, chopped
1 local cucumber, peeled and chopped
1/5 of an organic red or yellow bell pepper, chopped
2 tbsp minced shallot
1 organic jalapeno pepper, diced
1/2 avocado, chopped
1/4 cup fresh basil
2 tbsp organic extra virgin olive oil
3 tbsp organic rice wine vinegar
3/4 tsp sea salt (or to taste)

Combine all ingredients except the avocado in a large mixing bowl.  Blend about 3 cups of the mixture at a time, and pour into a separate bowl.  When all of the soup is completely blended, chill for at least 10-15 minutes, then serve, garnished with a handful of chopped avocado and sprouts.  If serving as an appetizer or amuse bouche, use glasses, if as an entree, the soup looks gorgeous in a white bowl.

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Public Pressure For Better Ingredients!

By: Wednesday, May 25, 2011 Healthy Eating , , Permalink 0

Public Pressure For Better Ingredients! | The Organic Beauty BlogNew studies released recently both in the US and abroad are really starting to underline to degree to which the FDA has dropped the ball regarding health policy, and having any sort of real vested interest in the health of our country.  Major food manufacturers like Kraft, Wal-Mart, Mars Candy, and Coca-Cola are continued to be given the green light by the FDA to use toxic food colors, dyes, preservatives, and other carcinogenic ingredients in the everyday foods consumed by the majority of our country, while these same ingredients are banned from foods all over Europe.  Why is the FDA so blatantly ignoring research like the Southampton Study and studies done at the Center for Science in the Public Interest that draw clear parallels between ubiquitous food additives and cancer, childhood disorders like ADHD and autism, and serious food allergies?
In short, because they don’t have to.  The public pressure in the United States to change food policy is still so limited compared to other parts of the world that the FDA can afford to stay in the pocket of industrial agriculture and make claims that the levels of toxic chemicals in our food is “within acceptably safe limits” and that “more research is needed” to determine the dangers of these additives.  Really guys?
Public and governmental pressure in Europe has caused American companies to remove artificial colors and many toxic additives from the overseas versions of their products, but here under the watchful eye of the FDA, we are still feeding our children (and selves) toxic carcinogens.  Look at a comparison of the ingredients in the American and U.K. versions of Kraft Mac and Cheese:

  • U.S. Version of Kraft Mac & Cheese:  Enriched Macaroni Product (Wheat Flour, Niacin, Ferrous Sulfate [Iron], Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Cheese Sauce Mix (Whey, Modified Food Starch, Whey Protein Concentrate, Cheddar Cheese [Milk, Cheese Culture, Salt, Enzymes], Salt, Calcium Carbonate, Potassium Chloride, Contains Less Than 2% of Parmesan Cheese [Part-Skim Milk, Cheese Culture, Salt, Enzymes, Dried Buttermilk, Sodium Tripolyphosphate, Blue Cheese [Milk, Cheese Culture, Salt, Enzymes], Sodium Phosphate, Medium Chain Triglycerides, Cream, Citric Acid, Lactic Acid, Enzymes, Yellow 5, Yellow 6).
  • U.K. Version of Kraft Mac & Cheese:  Macaroni (Durum Wheat Semolina), Cheese (10%), Whey Powder (from milk), Lactose, Salt, Emulsifying Salts (E339, E341), Colours (Paprika Extract, Beta-Carotene)

Kind of appalling, isn’t it?  We need to follow in Europe’s footsteps and put enough pressure on the FDA and our food manufacturers to show that Americans are, in fact, just as smart and savvy as our friends across the pond, and that are lives and health are worth just as much.  As a start, you can sign this petition from Healthy Child Healthy World to get Kraft to implement the same changes here in the States..

[From my feed on One Minute News]

Gluten: Mortal Frenemy?

By: Saturday, May 21, 2011 Diet and Foods, Healthy Eating, Nutrition , , , , Permalink 0
Gluten Mortal Frenemy? 2 | The Organic Beauty BlogGluten has been getting a lot of attention of late, as celebrities and health practitioners promote the benefits of a gluten-free diet, while other medical professionals and nutritionists taut it as a necessary nutrient and poo-poo the recent rise of gluten-free eating trends. With all the confusion, questions about gluten are ones I receive most often from my clients and readers.  What exactly is gluten?  Is it bad for everyone?  What are the benefits of a gluten-free diet?  Do I need to eliminate gluten? Read on to demystify this food once and for all.
What is gluten, and why is it problematic?
Gluten is a protein composite present in many breads, grains, and cereals like wheat, barley, and rye, as well as many vegetarian meat-substitutes.  It has a gluey texture that holds together dough and can give a hearty texture to fake meats.  It is this same gluey substance that can gum up the sensitive microvilli that line our intestinal walls, causing a whole slew of uncomfortable symptoms ranging from bloating and gas to malnutrition, skin problems, chronic fatigue, depression and even autism (you can find a more exhaustive list below).  As estimated 1 in 133 people have a genetic predisposition to the more sever end of these problems (see Celiac’s Disease Foundation for more information), others have a legitimate allergic reaction to wheat, but for most people (an estimated 1 in 20 Americans), sensitivity to gluten is a bi-product of an already damaged gut.  Diets high in processed foods, sugar, and alcohol that are low in nutrient- and fiber-rich foods can increase mucus in the intestines, making it very difficult to comfortably digest gluten (as well as dairy and soy).  Prolonged use of antibiotics and exposure to environmental toxins can also cause this damage to occur.  The recent rise in awareness and diagnosis of gluten-related disorders is due in no small part to these factors now being so much more present in our daily lives.  Eliminating these co-factors from our diet and lifestyles (in addition to temporarily eliminating gluten and other irritant foods) can give the damaged gut a chance to heal, and thereby, help us to again enjoy glutenous foods (in moderation).  So, in short, gluten is usually not, in itself, unhealthy.

Do I suffer from a gluten sensitivity?

As I hinted at above, eating glutenous foods can have terrible effects on a body that has an already damaged gut, wheat allergy, or genetic predisposition toward Celiac’s disease.  The symptoms in all three of these cases tend to overlap quite a bit, so determining which you may be suffering from might require some professional guidance.  Symptoms of gluten sensitivity can include:

  • Abdominal cramping and bloating
  • Gas
  • Diarrhea and/or constipation
  • Anemia
  • Vitamin deficiencies
  • Unexplained weight loss or gain
  • Joint pain
  • Eczema
  • Fatigue, low energy, and weakness
  • Asthma or other breathing problems
  • Infertility and irregular menstrual cycle
  • Depression and mood swings
  • Migraines and headaches
  • Autism
If you regularly experience any of the above, do a little experiment:  completely eliminate gluten from your diet for 2 weeks, and see if the condition improves.  If it does, well, there’s your answer.  If a lifetime of avoiding gluten doesn’t seem like your cup of tea, work with a holistic practitioner to naturally heal your intestinal villi and gradually incorporate gluten back into your diet.  If you are diagnosed with Celiac’s, I’m sorry, but the GF life is the life for you.  But there are so many delicious alternatives to gluten out there now, that with a little guidance, I promise, you won’t even miss it!
A lot of people just assume that experiencing these symptoms is normal, and ignore what their bodies are telling them.  In addition to being generally unpleasant, letting these symptoms go untreated can lead to much worse issues down the road… Left untreated for long periods of time, a gluten intolerance can lead to osteoporosis, neurological disorders, bowel cancer, and diabetes. So if you even suspect that gluten may be the culprit of any of the above symptoms, definitely try eliminating it for a period of time and see how you feel.  (And as always, feel free to contact me if you need more guidance.)

I don’t have any of these symptoms, but isn’t a gluten-free diet healthier?
There is no easy answer to this, but in short, no.  Gluten is not inherently unhealthy.  That being said, SO many people suffer from gluten sensitivities that they are not even aware of and a slew of related symptoms that avoiding it can be a great relief.  For those that have established that gluten is not an issue for them, there is no direct benefit Gluten Mortal Frenemy? | The Organic Beauty Blogfrom avoiding it.  I have found, however, that there are those for whom wheat can have a negative impact on weight.  If you find that wheat and wheat products make up a large portion of your diet, going gluten-free can have the nice little side effect of helping you cut down on processed grains, particularly those with white flour (which have a direct impact on weight gain).  Gluten-free grains like quinoa are super high in protein and other beneficial nutrients, making them definitely preferable to common wheat-based foods like pasta and white breads, and if going gluten-free helps to make the transition to healthier grains, then it could be a great choice!  For those looking to lose weight, going gluten-free can also help a lot with making healthier choices when eating out (ie: a vegetable dish over pasta with cheese) and traveling (ie: some dried fruit or nuts instead of pretzels).
Ok, I want to go GF.. But what do I eat?
Just walk down the aisle at your local Whole Foods or health food store and you’ll see what a huge market GF has become.  Everything from breads to pastas, cookies to flours (even chocolate chip cookie dough ice cream!) are now available gluten-free.  BUT, if you’ll notice, all of those foods I listed should definitely not be topping out the list of what we should be consuming regularly.  As with any healthy diet, the bulk of what we eat should be home-cooked, where we have control over the ingredients we use.  There are so many amazing websites and cookbooks full of delicious gluten-free recipes (Gluten Free Goddess is a personal favorite of mine) that it’s really just a matter of readjusting the ingredients you use regularly, and you can still enjoy all of your favorite meals!  

If you’re feeling overwhelmed by the process of making the transition to a gluten-free diet, or need help determining if you might have a gluten sensitivity, I can help!  Check out NU Health & Wellness for more information.
Sources:
Beck, Melinda (2011).  Clues to Gluten Sensitivity, The Wall Street Journal

Spring Detox: Shed Winter Weight and Get Your Energy Back!

By: Monday, April 25, 2011 Diet and Foods, Healthy Eating, Holistic Health , , , , Permalink 0
Spring Detox | The Organic Beauty Blog

I’ve written a lot about the benefits of seasonal cleansing, but it being spring, I want to go into a little more depth about the importance of getting your system detoxified and cleaned out after a long winter.  Basically, if you’re only going to do one cleanse a year, this is the time to do it.  If you’re up to doing a more intensive cleanse, check out my article on how to detox and cleanse the right way. For those who aren’t quite ready to go all out, you can reap a lot of the benefits of a detox just by consciously incorporating cleansing, seasonal spring foods into our diets to reverse the effects of winter.

In the winter months, our bodies naturally crave more warming, protein-rich, heavier foods that insulate us (physically and even psychologically) against the cold, comfort us, and provide an additional boost to our immunity to keep us healthy.  Often times, those foods cause us to gain a bit of winter weight (which is totally normal, and can even be healthy!)…  However, come spring, our bodies have an innate need to shed that weight, detoxify the organs from the heavier winter diet, and get light and healthy for spring.  Spring’s harvest provides us with all of the foods to start making this happen:  astringent bitter greens and roots, antioxidant berries, and super nutrient-rich sprouts, which all serve as an antidote to the heavier vegetables, grains, and in some cases meat and diary that we’ve been consuming all winter.  The spring is a time of rejuvenation and cleansing in nature, and it has the same purpose for the human body: to detoxify the system and to reset our ability to burn fat.

In early spring, animals are naturally drawn to eating more bitter roots that serve to cleanse the intestines of built up mucus from our winter diets.  We, too, should focus on incorporating spring’s root vegetables into our diets for this same purpose.  As we transition out of the the colder months, we should eat more celeriac, beets, new potatoes, radishes, turnips, jicama, and fennel, which are all super cleansing and break down our intestinal mucosa.  You can supplement and intensify this effect with dandelion root tea, which also has a detoxifying effect, particularly on the liver.  Make sure to up your water intake during this period, and cut down (if not completely eliminate) heavy foods rich in mucous like dairy, oily or fried foods, processed sugars or artificial sweeteners, and anything overly salty.  In addition to gently cleaning out your intestines and detoxifying your organs, you will also be eliminating excess water weight from winter.

Once you’ve begun to clean out your intestines, the next step is to fertilize your gut with healthy bacteria.  Having the proper balance of intestinal flora is vital for proper digestion (and elimination), which is what keeps old, stagnating food from getting stuck in your system and causing bloating, weight gain, and a whole mess of other unpleasant digestive issues.  Luckily, mid-spring provides us with a bounty of delicious and astringent leafy greens and sprouts that refertilize your gut and also make up a perfect light, low-fat seasonal diet.  As you move into April/early May, try to comprise as much of your diet as possible of watercress, baby spinach, dandelion greens, chicory and endive, as well as bean and alfalfa sprouts which are all super high in nutrients and full of healthy flora.  These light, fresh and springy foods are the perfect antidote to slow, heavy and cold winter foods, and will do remarkable things to your body and your energy levels.

The last step to a super effective, spring detox is to flush out the lymphatic system.  Lymphatic stagnation is something that effects most of us year round, but can have the most profoundly negative effects as we come out of the winter months.  Chronic colds, weak immunity, sore joints, weight gain, headaches, depression, and low energy are all symptoms many experience during the winter months, and a lot of them are due to our impaired ability to flush out toxins and fat through our lymphatic system.  Late spring provides us with the perfect harvest of berries to get our lymphatic system moving again, and flush out all the toxins we have dislodged from our intestines and internal organs.  Once the weather begins to warm and the berry season starts, we can start eating tons of seasonal cherries, raspberries, blueberries and strawberries to flush out our newly balanced intestines destagnate our lymphatic system.  As this flushing occurs, energy levels soar, immunity is boosted, and we can say goodbye to sniffles, sore joints, aches and pains.

The seasons provide us with ways to cleanse our system, maintain healthy weight, and be in our best health possible.. all it takes is some intuition to eat what is seasonally available at the time when it is offered by nature.  By taking the time to reset our digestion and metabolism in the spring months, we are able to recharge our ability to burn fat and detoxify our organs naturally, without having to take extreme measures or go on difficult deprivation diets.  Spring’s harvest features the year’s most potent toolkit of foods to get our bodies on track for maximum health.  It is the most vital time for cleansing and gives us the easiest set of directions to follow to lose weight, gain energy, and clean out our bodies.. Just by eating what the season gives us!

For a convenient chart of spring’s seasonal foods, see Dr. John Douillard’s Spring Grocery List. 

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Foods for Your Best Performance Yet

By: Sunday, March 27, 2011 Diet and Foods, Healthy Eating , , Permalink 0
Foods for Best Performance | The Organic Beauty Blog
When I was preparing one of my most difficult roles to date, the title role in Ariadne auf Naxos, I was having a lot of difficulty hitting the high notes in the main aria during our evening rehearsals.  At other times, at home and during lessons, it was no issue at all, but when our 6pm rehearsals came around, 9 times out of 10, I bombed it.  I was getting desperately frustrated when my conductor asked me what I ate before rehearsal.  I usually just grabbed a smoothie on my way, and ate dinner afterward.  He pointed out that this was likely the problem.  But I was so paranoid at that point about making the situation worse with the wrong foods, that I didn’t know where to start.
We all know what foods to avoid before going on stage.  Dairy, coffee, heavy, starchy foods can create mucus or dry you out, making it difficult to sing or project your voice clearly (not to mention hitting those high notes!), and making your body feel weighted down and sluggish. But what are some foods that enhance your ability to perform?
A balanced meal, no less than an hour before going on stage can be the difference between a struggling, lackluster performance, and an energized, impressive one.  Many performers tend to err on the side of extremes, eating too little the day of a performance, or loading up on carbohydrates and rich foods to feel “grounded” and “supported.”  Both of these tendencies are not only unhealthy, but they also keep you from performing at your best.  What kind of foods to eat largely depends on when you are performing.
If you’re performing in the morning, make sure to eat a balanced breakfast with a form of protein.  A couple of organic eggs with some sprouted whole grain toast and berries, or steel cut oatmeal with almonds and cranberries (made on water or almond milk, not dairy milk) are great choices.
If you’re performing mid-day or in the early evening, a slightly larger meal is best to keep your blood sugar level throughout the performance.  A large salad with a variety of brightly colored, organic vegetables, some beans or nuts, and a mild, non-dairy dressing works really well.  My personal favorite pre-performance food (and the one that got me through Ariadne) is sushi with brown rice.  The fish provides a great, lightweight protein, and the brown rice is ideal for slow-burning energy.  Just go easy on the wasabi, which can aggravate vocal chords.  If fish isn’t your thing, a small piece of free-range chicken with some brown rice or quinoa can do the trick as well.
Either way, make sure to drink lots of water or tea, and stay away from alcohol, caffeine, or carbonated beverages day of.  Eating the right foods gives you the energy to get through a performance at the top of your game, helps keep your voice clear and strong, and helps you look your best as well (which is especially important if there are any corsets or leotards involved!).

Nut Butter Death Match: Almond vs. Peanut

By: Friday, March 11, 2011 Diet and Foods, Healthy Eating, Nutrition , , , Permalink 0
Image via fitsugar.com

Peanut butter has long been a standby of moms and lazy 20-somethings nationwide… More recently, it has gained renown in the world of dieting as a healthy snack and protein-rich breakfast option.  But is peanut butter really the best choice?  Many signs point to no.

Eating peanuts or peanut butter in any quantity beyond a taste here and there carries the danger of introducing mycotoxins into the system, which, even in low doses can have immuno-compromising effects.  Peanuts often times are contaminated with aflatoxins, which are a result of molds that grow on peanuts as they are harvested from underground.    Although the USDA monitors levels of aflatoxins in peanuts and peanut products, the levels they consider reasonably safe are, as usual, a lot higher than what is advisable for smart people who want to limit their exposure to carcinogenic and otherwise harmful toxins.

I first became aware of this less than favorable characteristic of peanut butter when I received a list of dietary recommendations from my doctor to help me fight off some potentially pre-cancerous cells a little over a year ago.  (Incidentally, after adopting all of her suggestions, including eliminating peanuts from my diet, the cells cleared up without the need for any medical procedures).  Being a lover of nut butters myself, I was eager to find a replacement for peanut butter that had just as potent nutritional benefits.  When I started eating raw, organic almond butter, I was so thrilled to find that it not only tasted loads better than peanut butter, but also was arguably healthier! Almond butter has less saturated fat, more calcium and iron, and is substantially higher in vitamin E than peanut butter.  Combine that with the lack of harmful mycotoxicity, and the winner is clear!

ALMOND BUTTER TAKES THE CAKE!

My favorite brand is Once Again Raw Organic Almond Butter. I love the consistency of the crunchy almond butter.  And looking at the ingredients just makes me so happy… nothing but almonds!  There are other good ones out there, but just make sure to read the label.  There should be nothing in there but raw, organic almonds.

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