tag:blogger.com,1999:blog-56739399917595097612024-03-27T19:53:19.778-04:00BYOLAnthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.comBlogger116125tag:blogger.com,1999:blog-5673939991759509761.post-72999833955007477262016-05-04T18:24:00.001-04:002016-05-05T19:52:03.180-04:00The Best Damn (gluten free) Lentil Millet Loaf<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond"; font-size: 13.0pt;">The Best Damn Lentil Millet Loaf<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">I know, I know. I’m a few days
behind on posting. Sorry. But then again, maybe this wasn’t coincidence? After
all today is Star Wars day, and the will of the force is mysterious. As such,
May the 4<sup>th</sup> be with you all!<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">The truth is, M and I recently
learned that we are leaving Buenos Aires for Cleveland, Ohio, as she matched at
the Cleveland Clinic. This is a very exciting opportunity for us, and as such,
we have been trying to enjoy our remaining time in BA with friends and family.
We went to her hometown Olavarria over the weekend, where we passed our time in
her family’s kitchen, drinking mate and chatting with her siblings and parents.<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Today, however I’m super excited to share
this fantastic gluten and oil-free Lentil Millet Loaf developed by M. The combination of the
legumes with the fluffed millet makes for a delicious, and rather meaty
texture, that is both healthy and filling.<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">It makes a lot, so it is perfect
for gatherings, but it also keeps well, and is also freezer-friendly. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Lentil-Millet Loaf<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Serves 4-6<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">2 cups soaked lentils <o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 cups millet<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">¼ cup sunflower seeds- lightly
ground<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">¼ cup old-fashioned or quick oats (if needed, make sure to get gluten free oats)<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">2 flax eggs – 2 tbs ground flax
mixed with 3 tbs water<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 can tomato paste<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">2 teaspoons soy sauce (again, if needed, make sure to get gluten free soy sauce)<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 tbs dried oregano<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 tbs smoked paprika<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 tbs garlic powder<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 tbs onion powder<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">½ tbs thyme<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">½ teaspoon black pepper <o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">2 bayleaves<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 tbs nutritional yeast<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Cayenne pepper to taste<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Barbaque sauce to taste<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Start by soaking and then cooking
the lentils as normal. Once they are fully cooked, set them aside to cool, and
cook the millet with all of the spices (except for the nutritional yeast), the
soy sauce and three cups of water or broth.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">While the millet is cooking, mash
the lentils with a potato masher. You don’t want to create a pate, but do want
most of the lentils well crushed. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Once the millet is done, add it
to the lentils along with the oats, ground sunflower seeds, oats, flax eggs and
tomato paste and mix very well.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">The mixture should be relatively
dry and sticky. If the mixture is too wet, slowly add more oats.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Now place the mixture into an
oven safe square pan, you will want your loaf to be about 1 inch thick, now sprinkle
nutritional yeast on top and then add a little barbeque.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Place into the oven at 350 for
30-35 minutes until the edges start to look crisp. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">The dish is pretty versatile, but
we decided to serve it with mash potatoes, gravy and a simple roasted beet and
cabbage salad. <o:p></o:p></span></div>
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com2tag:blogger.com,1999:blog-5673939991759509761.post-89919392885774367962016-04-15T13:21:00.001-04:002016-05-05T19:52:36.235-04:00Smoothie Science and Beet and Ginger Smoothie<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond"; font-size: 13.0pt;">M and I recently had the pleasure
of a Buenos Aires visit from Dr. Michelle McMacken and her husband. You can see
her BYOL posts <a href="http://bringyourownlentils.blogspot.com.ar/2015/04/top-5-misconceptions-about-food-doctors.html">here</a>
and <a href="http://bringyourownlentils.blogspot.com.ar/2015/08/12-tips-for-healthy-weight-loss-with.html">here</a>.
<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Naturally, we talked about a lot
of different vegany (an excellent term coined by her husband) issues – but don’t
worry, we balanced all this with a healthy amount of futbol chatter as well!<o:p></o:p></span></div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsCB3vilH-53Q4qZA4VrWKry04RFwwG6wQxktB94fvE-4FAsxPe4SQiGsDEYbZze2FhMT-fhgpLCi-1qUsq5Jbsv4cHrclClqNMpl93cjN48XBrIueOkDOE0tm__x_MqoNJ0t5B8HESyTt/s1600/beet+ginger+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsCB3vilH-53Q4qZA4VrWKry04RFwwG6wQxktB94fvE-4FAsxPe4SQiGsDEYbZze2FhMT-fhgpLCi-1qUsq5Jbsv4cHrclClqNMpl93cjN48XBrIueOkDOE0tm__x_MqoNJ0t5B8HESyTt/s320/beet+ginger+1.jpg" width="320" /></a></div>
<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">One afternoon, Dr. McMacken mentioned
that she warns her patients against smoothies (even whole food smoothies). To
be fair, she is not alone in this stance: Registered Dietitian Jeff Novick, Dr.
C Esselstyn, and all of the Engine 2 folks are also against consuming liquid
calories. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">She explained that smoothies are
a bit of a trap for most of her patients who are seeking to lose weight,
because they are often very calorie dense. And because those calories are
liquid, people often consume more calories than they would if they were eating
the same foods. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Fair point. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">However, there are some reasons
why I think incorporating smoothies into your diet can be a positive thing. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">First, for anyone who is a picky
veggie eater, whole-food smoothies can be a great way to sneak in lots of good
and healthy veggies into your diet. In fact, Mayo Clinic recommends this for
picky children. I recently encouraged a college friend who is trying to change
his diet to be more plant-forward to try this tactic as well. Maybe it’s not
optimal, but it has helped him to lose a significant amount of weight compared
to the SAD diet he was eating (no real contest, I know). <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">There is also some evidence that
certain nutrients become more available to our bodies when the cells are
disrupted, ie: pulverizing or blending foods. Now for a long time I thought
this was just a marketing exploit of Vitamix and Blendtec, but it turns out,
there is some evidence to back it up. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">A few studies compared particle
size and bioavailability and digestion. They found that many nutrients become
more bioavailable when the cells of a nutrient are broken. This is one argument
for chewing your food well. But the studies also show that no matter how well
we chew, we can never masticate as well as a blender, which can break the foods
down to a cellular level. These studies showed that the bioavailability of
these foods than became greatly improved, particularly B-carotenoids in carrots,
and folate from leafy greens.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Furthermore, back to Dr.
McMacken’s point, there is some research that suggests that simply slowing down
while consuming liquid calories (soups or smoothies) can significantly help our
bodies regulate the amount we are consuming, and the thicker that slowly-drank
smoothie is, the longer the person will feel satiated. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Smoothies can also be helpful
when you are short on time, or if you are going to a place where you know you
will not eat well. Slowly drinking a whole food vegetable-based smoothie before
going out can help you get some health boosting veggies in.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Overall, I do agree with Dr.
McMacken. Smoothies are an occasional tool and shouldn’t be relied upon. They also
may not your best choice for weight-loss. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">But that said, I do see a place
for mostly (green) vegetable smoothies with some added fruit in a healthy diet.
I would recommend avoiding all-fruit smoothies, as well as smoothies with added
sugars or juices as this fundamentally changes the discussion.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">***<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">Beet and Ginger Smoothie<o:p></o:p></span></div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-lVht-fSxqFHE38b6aO0-2O0FXkI2DGdI_hWJOukLnFCs54IwcGv_cfDVHTz-6igYRFblcn7bL-ra0yrHr2co3KgSY6_Wfhj_XlasKZgnoBm7zGh0wrFe-Ih4ISNDRhO8BYmGOCABj45b/s1600/beet+ginger+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-lVht-fSxqFHE38b6aO0-2O0FXkI2DGdI_hWJOukLnFCs54IwcGv_cfDVHTz-6igYRFblcn7bL-ra0yrHr2co3KgSY6_Wfhj_XlasKZgnoBm7zGh0wrFe-Ih4ISNDRhO8BYmGOCABj45b/s320/beet+ginger+2.jpg" width="320" /></a></div>
<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Keeping all of this in mind,
today I’m going to share a delicious beet smoothie which I think even Dr.
McMacken would love (actually, I’m almost positive she would!) The recipe is mostly
credited to M, although I was her taste tester for several versions of this…
Please hold your applause.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Not only is this smoothie
comparatively low-calorie and veggie-filled, but it also turns out a beautiful
rich Malbec red color (come on, I am in Buenos Aires!) and is filled with
health promoting <a href="http://bringyourownlentils.blogspot.com.ar/2012/06/vegan-doping-forget-carbo-loading-lets.html">nitrates</a>
making it an excellent way to start the day or a pre-workout drink. <o:p></o:p></span></div>
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<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiECKo8kQBPkEIsZVnS_mg20YFXbm8Q943e1VRmK5q2iVzxJw3Tr6DoGHFdo1ipEPopzX5weSx1MK8lIPDb6xxCRhTS2cwJjRUXFOxd2EeTrbsI8GRnGkuIjWRayu-7q0vwlY2sRARKyE-u/s1600/beet+ginger+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiECKo8kQBPkEIsZVnS_mg20YFXbm8Q943e1VRmK5q2iVzxJw3Tr6DoGHFdo1ipEPopzX5weSx1MK8lIPDb6xxCRhTS2cwJjRUXFOxd2EeTrbsI8GRnGkuIjWRayu-7q0vwlY2sRARKyE-u/s320/beet+ginger+3.jpg" width="240" /></a></div>
<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Beet and Ginger Smoothie:<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">Serves 2<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 medium-sized red beet – cubbed <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">½ large cucumber<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">6-7 large Kale Leaves<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">10-15 red grapes <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">2 tbsp chia seeds<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">2 tbsp lemon juice<o:p></o:p></span></div>
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<span style="font-family: "garamond"; font-size: 13.0pt;">1 tbsp maca powder (optional)<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">1/2” piece of peeled ginger<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">1 ½ cup of water<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">Ice<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">Wash and chop all of the
ingredients, and place them into your blender.*<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">Add the chia, maca, and lemon
juice along with the water and ice. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">Blend until smooth and enjoy <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">*If you are not using a
high-powered blender like the two brands mentioned above, try cutting the
veggies into smaller pieces to make it easier for your blender.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond"; font-size: 13.0pt;">***<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Castenmiller, J., C.J. van de Poll, et. al.
“Bioavailability of folate from processed spinach in humans. Effect of food
matrix and interaction with carotenoids.” <i style="mso-bidi-font-style: normal;">Annuals
of Nutrition and Metabolism</i>. 44(4) 2000.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">de Graaf, C. “Why Liquid Energy results in
overconsumption,” <i style="mso-bidi-font-style: normal;">Procedings of Nutrition
Society</i>, May 70 (2) 2011.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">L. Lemmens, S., Van Buggenhout, A.M. Van Loey, et.
al. “Particle size reduction leading to cell wall rupture is more important for
the B-carotene bioaccessibility of raw compared to processed carrots.” <i style="mso-bidi-font-style: normal;">Journal of Argriculture and Food Chemistry</i>.
Dec. 22,58 (24) 2010.<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Ibrugger, S., M. Kristensen et. al. “Flaxseed
dietary fiber supplements for suppression of appetite and food intake” </span><i style="font-family: Garamond;">Appetite</i><span style="font-family: "garamond";"> April, 58 (2) 2012.</span></div>
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As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-58047689244120307712016-04-01T17:18:00.002-04:002016-05-05T19:55:01.683-04:00The vegetarian cancer gene and Turmeric golden tofu <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9SpqBK_5Ah0iLdMp9AJzdeeK1kx5KNxME0sZ_5xPfkGV9cnY5yCuUFQW7_TiXN8oFKz5wlUgb_gFxAM9wcgGrnpntON5PsGgmlJadalI309vpEvuV1NNGZUVbQWzw9ZS-V1Guklp4vT7E/s1600/Turmeric+Tofu+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9SpqBK_5Ah0iLdMp9AJzdeeK1kx5KNxME0sZ_5xPfkGV9cnY5yCuUFQW7_TiXN8oFKz5wlUgb_gFxAM9wcgGrnpntON5PsGgmlJadalI309vpEvuV1NNGZUVbQWzw9ZS-V1Guklp4vT7E/s320/Turmeric+Tofu+1.JPG" width="320" /></a></div>
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Okay, so if you have the internet, chances are you saw an
article that has been all over the place which claims that a population of
vegetarians in India are more prone to cancer than their meat eating counter
parts. Now the story goes something like this: <o:p></o:p></div>
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A group of Indian vegetarians have a specific gene that
alters the digestion of plant fats to produce arachidonic acid, and this acid
can then be a risk factor in both heart disease and prostate cancer. The article also claims that generations of vegetarian eating caused this gene to be expressed this way.<o:p></o:p></div>
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Based off this, the reporter says that a vegetarian diet may
change your genes and make you more susceptible to heart disease and canc… wow
that is such a ridiculous statement it is not even worth typing.<span style="mso-spacerun: yes;"> </span>The author also says that vegetarians suffer
colorectal cancer as much as 40 times more than meat eaters. (Ugh)<o:p></o:p></div>
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It is apparently easy to publish absolute rubbish. I now
understand why Dr. Garth Davis hates nutrition reporters and nutrition bloggers
so much…<o:p></o:p></div>
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First lets simply address the fact that the study is looking at genomes not diets.<br />
<br />
Next up, the idea that just because they are a predominantly vegetarian population, doesn't mean they are healthy eaters. Diets from this area are typically heavy in added oils and butters or ghee, dairy and on top of this, the dishes also often included fried foods. If the issue was diet related, chances are it has more to do with these items than with the consumption of fresh fruits and vegetables.<br />
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The claim that meat eaters have less colorectal cancer is also outrageously ridiculous. The author bases this claim off one study, which was later
found to be incorrect when the data was revisited. Furthermore, not only have I
previously outlined how <a href="http://bringyourownlentils.blogspot.com.ar/2013/06/meat-dairy-and-mortality-tmao.html">TMAO
is formed</a> after consuming meat and dairy which increases the risk of heart
disease, but the links between meat consumption and cancer are so strong that
according to an article reviewed by Dr. Greger of Nutrionfacts.org the meat
industry is studying the possibility of adding ingredients to meat which may
help reduce the inherent cancer risks of consuming it. <o:p></o:p></div>
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Perhaps most ironic part of all this is that chicken and eggs are the two greatest
sources of arachidonic acid according to the Institute of Medicines’ Dietary
Reference Intakes list.<o:p></o:p></div>
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Finally, if you actually look at the study rather than the
health reporters take on the study, it suggests that the massive doses of
Omega-6 found in oils are most-likely the biggest part of the problem for the
people with this particular genotype, but of course, we already knew <a href="http://bringyourownlentils.blogspot.com.ar/2013/03/more-than-just-empty-calories-harmful.html">oil</a>
isn’t healthy…<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>As Dr. Tom Brenna, one of the authors of the
study said, “to say it is a vegetarian gene is quite a stretch…”<o:p></o:p></div>
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***</div>
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<o:p><br /></o:p></div>
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Turmeric Gold Tofu<o:p></o:p></div>
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Okay so if you are still worried about having some bizarre
gene that could increase your risk of cancer, here is a great dish that can offer some comfort. We know that turmeric has several
antioxidants that can offer some buffering protection, so give this deliciously golden tofu a try. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXc1nY-tbeafHvJeA8ZxKovOFCbDqhDg8HBcg4itciIW4ESshHyhVVB-yXB6ye0bSuuZmV6x1tz1q2GkPIEu3PjEBSAU6Sh5qPnXSbSkhloloyA8GVbV2aIoFHzvSp8sID8w6Pe1iWeYfu/s1600/turmeric+tofu+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXc1nY-tbeafHvJeA8ZxKovOFCbDqhDg8HBcg4itciIW4ESshHyhVVB-yXB6ye0bSuuZmV6x1tz1q2GkPIEu3PjEBSAU6Sh5qPnXSbSkhloloyA8GVbV2aIoFHzvSp8sID8w6Pe1iWeYfu/s320/turmeric+tofu+2.JPG" width="320" /></a></div>
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Since we are heading
into fall here in BA, we served the tofu with massaged kale, spaghetti squash (seeds which we
brought from the US and planted at her families farm) and cardamom spiced rice.
However, this tofu would also be fantastic on a large dark-green salad or even
as a sandwich. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let me know what you all think.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Turmeric Gold Tofu<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1 package Firm Tofu – Cubed<o:p></o:p></div>
<div class="MsoNormal">
2 tablespoons Apple Cider Vinegar<o:p></o:p></div>
<div class="MsoNormal">
1 tablespoon Dijon mustard<o:p></o:p></div>
<div class="MsoNormal">
2/3 tablespoon turmeric<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon soy sauce<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon cumin<o:p></o:p></div>
<div class="MsoNormal">
1 teaspoon garlic powder<o:p></o:p></div>
<div class="MsoNormal">
½ teaspoon black pepper <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Put all of the spices together along with the mustard, the
vinegar, and the soy sauce and mix well. Once well mixed, pour on top of the tofu and
toss until the tofu is evenly coated. <o:p></o:p></div>
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<br /></div>
<div class="MsoNormal">
Now put the tofu and all of the remaining dressing into a pan over medium-low heat
and cover. Let cook for about 5-8 minutes and then stir the tofu. The sauce should start to simmer. Repeat this
until the tofu is golden brown - roughly 15 minutes - and then serve hot or cold.<o:p></o:p></div>
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<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-31458275059885945232016-03-09T19:41:00.000-05:002016-03-14T14:34:49.216-04:00Quick tips to help improve your workday<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Recently two friends from
the US came to visit M and I. While we were exploring a different state, I
received an offer to participate in a posting with </span><span style="font-family: Garamond; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><a href="https://nuts.com/"><span style="color: blue;">Nuts.com</span></a> on easy
goals to make an average work day healthier. I was asked to contribute three
“hacks” as they called them, and in return they created this neat little
graphic check list for me to share on <a href="http://www.bringyourownlentils.com/"><span style="color: blue;">BYOL</span></a>.</span></div>
<!--EndFragment--></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFUr7NK7snbLypv6zjOyJWJ0erK8Y9Pk5GTcGxMBAR1IbPjUBOKqeaaEkU_fCZzT5GjpyjNEvOp7ikC7f7u6NvTjipIjrZCb-HV8A_f5MSfTaTChODHUk8GEIdXPa2Rj0Y81VXjEV3FerU/s1600/Workplace+Hacks+BYOL.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFUr7NK7snbLypv6zjOyJWJ0erK8Y9Pk5GTcGxMBAR1IbPjUBOKqeaaEkU_fCZzT5GjpyjNEvOp7ikC7f7u6NvTjipIjrZCb-HV8A_f5MSfTaTChODHUk8GEIdXPa2Rj0Y81VXjEV3FerU/s320/Workplace+Hacks+BYOL.png" width="209" /></a></div>
<div class="MsoNormal">
<o:p><br /></o:p></div>
<div class="MsoNormal">
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">Now
I want to be clear, there was no money exchanged. I was not paid nor had to pay
to participate. While I have made many purchases from Nuts.com over the years
when I lived in New York, I am not partnered with them nor do I receive
any bonus or incentives to post for them. As such I feel in clear conscious
about sharing these quick little and cheap tips.<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">Having
lived and worked in different office settings around New York, I know how
demanding and stressful a typical day can be. As such, here are just a few
suggestions that can help improve your work day and remove some temptations
from your office environment .<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">1.
Taking a walk after lunch<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">This
has long been one of my favorite tips for office workers, as using part of your
lunch break to take a walk can do wonders for your physical and mental health.
Walking after a meal has been shown to help aid in digestion, lower blood
sugar, bring down your triglycerides, and it burns some excess calories.
Perhaps the best thing is you only need to walk for about 10-15 minutes to
start achieving these results. It also helps get you out of the office for a
few minutes, when you return you’ll often be more productive having refreshed
your mind.<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">2.
Swap the candy jar with a bowl of fruit:<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">One
of the most challenging parts about working in an office is you tend to be
surrounded by unhealthy options, particularly in the form of candy jars. These
become comparable to a safari watering hole where people congregate throughout
the afternoon. However, what could be at play is the fact that after an entire
morning of stress and decision-making, we start to exhaust our mental
capabilities. This is similar to endurance athletes and as such, taking in a
healthy source of glucose in the form of fruit can help satisfy that sweet
craving by supplying all the sugars your brain needs in a healthy way.<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">3.
Water over soda – staying hydrated<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">This
one will probably seem quite obvious, but it relates more to the one above than
many might assume. The sweetness of soda makes it especially enticing as the
daily fatigue of the day starts to set in; however even diet sodas have been
found to lead to weight gain, as they stimulate our hunger sense and cause us
to eat more. Soda also has a limited ability to hydrate our body which is why sometimes
after drinking it, you remain thirsty.<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">On
the other hand, water is calorie-free and hydrating. It helps prevent bad
breath, and can even refresh our brain energy.<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<o:p><span style="color: black; font-family: Garamond; font-size: 12.0pt;">M wanted me to also suggest that it's an
excellent idea to buy your own small carton of plant-based milks like almond or
soy, and keep it at work if you are a coffee or tea drinker, so you will always
have an option. <o:p></o:p></span></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<o:p><span style="color: black; font-family: Garamond; font-size: 12.0pt;"><br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
<!--[endif]--><o:p></o:p></span></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">So
go ahead and try these simple and cheap suggestions and see if it helps make
your day at the office a little more tolerable. I’m willing to bet it is.<o:p></o:p></span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div style="-webkit-text-stroke-width: 0px; margin-bottom: .0001pt; margin: 0cm; orphans: auto; text-align: justify; text-justify: inter-ideograph; widows: 1; word-spacing: 0px;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">Also while I never like to endorse specific products or companies,
I will share that<span class="apple-converted-space"> </span><a href="https://nuts.com/healthy-snacks">nuts.com</a><span class="apple-converted-space"> </span>has a great selection of assorted nuts
and dried fruits that can make eating and snacking at the office easier.
(although do remember that it is not a plant-based company, so be sure to
always read the ingredients.) For more tips and to see their products, check
out their<span class="apple-converted-space"> </span><a href="https://nuts.com/healthy-snacks/for-work">Healthy Snacks for Work</a><span class="apple-converted-space"> </span>page.<o:p></o:p></span></div>
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As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-16277106015576151512016-02-15T17:04:00.000-05:002016-02-18T06:32:12.828-05:00Treating the disease of kings with diet<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond";">Gout has long been termed
the “disease of kings” because hundreds of years ago in Europe, it was the
royalty who were primarily impacted by the disease. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">I’ve personally seen how
gout can impact not just a person’s life but also all of those around them. I
have a family member who suffers from it and have seen how he has struggled
with the disease for years, much to the dismay of his wife and children. My
grandfather also had it, and I remember when I was young how some days he was
essentially bed-restricted from the pain.</span></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond";">Now neither my
grandfather nor any other family members are royalty (despite how we may
sometimes act). But as it turns out, it’s has nothing to do with royalty, but
more often than not is commonly found in overweight and obese people who
consume rich foods and drink alcohol. Historically only the very wealthy could
afford to eat such foods with such frequency which is why the disease has the
reputation it does, but today nearly everyone has access to these debilitating foods,
and as such, gout now affects nearly 1-2% of the American population at
some point in their lives, and as high as 5% of men over the age of 65. This makes it the most common inflammatory arthritis in men and older women.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuUBcEx9Wz5jPLISmvR-u4yeTtXG6jj49iO9P2SJuXfeD7X-PsbzbUlnDmKWwnTDEp0vBEoezMMv9xUMsSv7wq2L8BGysj9gQOHtnwFcJCcSO36F9chiczbWGfBdBnjaxRkleyhpamwFAD/s1600/gout+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuUBcEx9Wz5jPLISmvR-u4yeTtXG6jj49iO9P2SJuXfeD7X-PsbzbUlnDmKWwnTDEp0vBEoezMMv9xUMsSv7wq2L8BGysj9gQOHtnwFcJCcSO36F9chiczbWGfBdBnjaxRkleyhpamwFAD/s320/gout+pic.jpg" width="320" /></a></div>
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<br /></div>
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<span style="font-family: "garamond";">For some time we’ve know
that foods high in purines tend to trigger and set off gout. Purines are a
compound found naturally in certain foods that form uric acid. Gout accrues
when that uric acid crystalizes in our joint fluid, causing a very painful form of
inflammation. As such, when a person suffers from gout they are told to avoid
foods that contain a high level of purines. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">Seafood and organ meats are
among the highest purine-containing foods (chicken and other meats are high on that <a href="http://www.brendadavisrd.com/plant-based-diets-and-gout/">list as well</a>).
However beans are also surprisingly high on that list of foods with purine.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">However a study published
in the <i style="mso-bidi-font-style: normal;">Annals of the Rheumatic Diseases</i>
found that the risk for a gout attack increased five times with the consumption
of animal protein when compared to those consuming plant-protein.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">So then why are beans
always excluded from a gout-prescribed diet? Well <a href="http://www.brendadavisrd.com/plant-based-diets-and-gout/">Brenda Davis, R.D</a>. figured it
out. Most lists of purine containing foods, display the amount of purines found in 100
grams of a food. Now 100 grams of beans is roughly half a dry cup, which when
cooked is closer to 1.5 cups. The average serving size for a portion of beans
is 1/2 cooked cup. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">This means that most
lists of high-purine foods are measuring triple the recommended serving size
for beans. Imagine if we tripled the serving size of chicken? Most beans fall
in the moderate range, and have a purine count of<span style="mso-spacerun: yes;"> </span>20-75 mg per serving. </span><br />
<span style="font-family: "garamond";"><br /></span><span style="font-family: "garamond";">Diets typically suggest avoiding the highest purine foods which have over 200 mg purines per serving or more (these are typically seafoods and organ meats), greatly reducing foods that contain 100 mg purines per serving (this is where white fish, pork, steak and chicken all fall) and eating no more than one portion per day of moderate foods, or those that have between 50-100 mg per serving (hello beans!). </span><br />
<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";">The authors of the above
study also cited other studies which found that long-term, habitual consumption
of purine-rich vegetables was not associated with an increased risk of gout.
That means eating beans may not be a bad thing, even for those suffering with gout.</span></div>
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<br /></div>
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<span style="font-family: "garamond";">I would be remiss if I
didn’t mention that a different study from the EPIC-Oxford group found that
vegans actually had the highest levels of blood uric acid compared to
vegetarians, fish eaters, and meat eaters, but the authors did not look specifically
at gout, and even still they found that the vegans had the lowest scores for
other risk markers of gout, including Body Mass Index. They attributed the high level of uric acid to consumption of soy protein, and a lack of dairy, which may have some benefits for uric acid - although it could have many other serious health risks (see: <a href="http://bringyourownlentils.blogspot.com.ar/2013/06/meat-dairy-and-mortality-tmao.html">here</a>, <a href="http://bringyourownlentils.blogspot.com.ar/2015/04/top-5-misconceptions-about-food-doctors.html">here</a>, <a href="http://bringyourownlentils.blogspot.com.ar/2012/10/t-colin-campbells-china-study-reviewed.html">here</a>, <a href="http://bringyourownlentils.blogspot.com.ar/2015/02/the-broken-hearts-club.html">here</a>, <a href="http://bringyourownlentils.blogspot.com.ar/2014/01/iron-deficiency-and-anemia.html">here</a>).<o:p></o:p></span><br />
<span style="font-family: "garamond";"><br /></span><span style="font-family: "garamond";">At first this paper seems contradictory from what we normally know. However, this is in fact, one of those papers where they actually over adjust, skewing the end result. They adjusted for BMI, which is the problem. It's problematic because we know that meat consumption leads to weight gain (In fact, according to one EPIC study, chicken is the biggest offender!) Weight gain tends to go hand and hand with higher levels of uric acid, which is why overweight and obese people have much higher incidence rates of gout, so when they adjust the studies statistics, they take the majority of meat eaters out, in favor for the minority whose bodies seem more adapt at processing heavy animal products. Also exercise was not added into the equation, and it remains possible that some of the patients included in the study switched to a vegetarian or vegan diet after they first got gout.</span><br />
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijgIE806fvHFoZb3DuSvDLx9xgq2EryNTgCcsN13WgSIL7uw6R7pSUEWY3XdS_-u8_RWO4p0sTT7LYukiBT4hQECRw5zGtgOQA001p7nX1jf6CM4AXxa-70X9ahfdcLB1G1XMnzz3Ao-Ck/s1600/dark_sweet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijgIE806fvHFoZb3DuSvDLx9xgq2EryNTgCcsN13WgSIL7uw6R7pSUEWY3XdS_-u8_RWO4p0sTT7LYukiBT4hQECRw5zGtgOQA001p7nX1jf6CM4AXxa-70X9ahfdcLB1G1XMnzz3Ao-Ck/s1600/dark_sweet.jpg" /></a></div>
<br /></div>
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<span style="font-family: "garamond";">Finally, there may be one fruit that seems uniquely helpful when dealing with this painful disease. The same
research team that published on animals vs plants proteins, uric acid, and gout incidence, published a second paper that same year which found
that cherries seem to be a particularly protective when trying to control gout. But unlike the EPIC-OXFORD research, this one specifically examined patients suffering from gout. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">They studied 633 individuals who were suffering from gout, and found they had a 35% decreased occurrence rate of gout when consuming just 1/2 cup of cherries per day - they did not change anything else (including any medications they were taking) - but simply ate cherries. The other fruits they tested did not have the same benefits.</span><br />
<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";">When patients who were taking medications to help control their attacks added cherries, the researchers saw even greater benefits, reducing attack occurrences by 75% compared to an untreated control. </span><br />
<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";">Another paper found that fresh, frozen, and even cherry juice all worked well. As little as 1 tablespoon of concentrated cherry juice per day could decrease the flare ups. The cherry juice decreased flare up occurrences by as much as 50%, and nearly 50% of all the patients in the study were able to stop taking their medication for the crippling disease. </span><br />
<span style="font-family: "garamond";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "garamond";">So if you suffer from the
disease of kings, you may be able to greatly reduce or completely stop your flare ups by simply making some small changes in your diet, namely minimizing or eliminating alcohol and meats, while increasing your consumption of fruits
and veggies (potentially beans as well) and especially by adding cherries (in almost any form - although I haven't been able to track down a study showing the benefits of cherry pies yet!). While all the studies recommended more research be done on treating gout with diet, the only know side effects of eating cherries or even adopting a plant-based diet is better health. </span><br />
<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";">*** </span></div>
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<span style="font-family: "garamond";">Zhang, Yuging et al. “Cherry consumption and decreased risk of recurrent gout attacks” <o:p></o:p></span><i style="text-align: justify;"><span style="font-family: "garamond";">Journal of Arthritis </span></i><span style="font-family: "garamond"; text-align: justify;">2012 64 (12).</span><br />
<div>
<span style="font-family: "garamond"; text-align: justify;"><br /></span></div>
<span style="font-family: "garamond";">Zhang, Yuging et al. “Purine-rich
foods intake and recurrent gout attacks” <i style="mso-bidi-font-style: normal;">Annuals
of Rheumatic Diseases</i> Sept. 2012, 71 (9).<o:p></o:p></span></div>
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<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";"><span style="font-family: "times";">As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.</span></span></div>
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-91437270181959596962016-02-01T19:26:00.002-05:002016-02-02T06:18:08.266-05:00Plant Based Pioneers and Gluten-free cornbread<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";">If you’ve ever seen Forks Over Knives (and if you
haven’t please stop reading, go watch it, then return here to continue reading)
you might remember about how during the Second World War, areas that faced near
famine rationing experienced significantly lower mortality from heart disease.</span></div>
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<br /></div>
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<span style="font-family: "garamond";">This is true. As this graph from Forks Over Knives
demonstrates, that in Sweden (and other areas) where meat and cheese was
rationed, or taken from the civilians and sent to the men at the front,
mortality from typical western diseases decreased. <o:p></o:p></span></div>
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<br /></div>
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<br /></div>
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<span style="font-family: "garamond";">However I recently learned a spin off of that
story, that I found absolutely fascinating and wanted to share. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">A California cardiologist, Lester Morrison had
also heard about these statistics and in the first year following the war, he
decided to see if a diet mimicking the war-time rationing diets could also help
some of his patients. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">While the study he concocted was largely ignored
during his lifetime, and even today is largely disregarded for various
methodical flaws, it still had interesting results, and a large impact on one person who used the results to spawn a movement. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Morrison took 100 post-infraction (ie: sick patients)
and divided them into two groups. The first group had no intervention and
continued living and eating as they had been. The other group he placed on a
low-fat, low-cholesterol diet. He followed these 100 patients for 3 years and
then again at the 8<sup>th</sup> year. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">When he first published his piece, those in the
diet group had lost, on average 25lbs and also lowered their serum cholesterol.
On top of this, the mortality rate in the intervention group was 44% compared to 76%
of the non-intervention group. Those in the intervention group also reported a
sense of optimism, an increased exercise and work capacity and decreased angina
symptoms. In a 1960 follow up, all of the non-intervention patients (that is
those who continued living their normal lives) had died. However, 38 out of 50
of those on his low fat, low cholesterol diet were still alive. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">As I mentioned above, these results were largely discounted
for various reasons, however, Nathan Pritikin, a business man, took
the lessons to heart and to their extreme, further cutting out the small
amounts of animal products Morrison’s diet allowed. Using such a diet, Pritikin restored his health and
his vigor. Shortly before hand, at the age of 42, Pritikin was diagnosed with heart disease and high
cholesterol, and at the age of 44 received a further diagnoses of leukaemia. Eating a high-fiber
diet of fruits, vegetables, and whole grains, within a shorttime, Pritikin
dropped his total cholesterol by more than 100 points, and the angina he was suffering from completely vanished. Further, his cancer went into remission, and remained in remission for the next 27 years
before finally returning. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Pritikin is often called the grandfather of the plant-based
movement. Despite not having a medical degree, his books became best sellers,
and he helped found the Pritikin Centers for Longevity where he and his team
published over 100 peer reviewed scientific papers, and was even invited to
give talks about nutrition and diseases at some of the countries most prestigious
hospitals, including Mount Sinai in New York. <o:p></o:p></span></div>
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<span style="background: white; font-family: "garamond";">Pritikin
eventually took his own life rather than suffering through the treatment for
cancer, but upon his death, he did something remarkable, something that no
other health "guru" has done since requested an autopsy of his health
be published. What they found was even more remarkable. His heart was free of
any plaque, and the results were published in the New England Journal of
Medicine. At the time, the <i>LA Times </i> wrote of the
publication, “While there were small traces of fatty tissue both in the heart
muscle and in the coronary arteries, all four of the major arteries examined
were totally free of any restriction--a condition virtually unheard of for a
69-year-old man living in a Western country.”</span><span style="font-family: "garamond"; line-height: 15pt; text-align: justify;"> </span></div>
</div>
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<span style="font-family: "garamond";">While I openly admit that these are just two
anecdotal examples, they represent some of the earliest examinations of diet
and disease. Today, the impact of these two men are still being felt, as even John McDougall, M.D. author of the Starch Solution credits Pritikin as one of his earliest role models.</span><span style="font-family: "garamond";"> Today we have far more complex and scientifically-rigours studies, but even some fifty years ago, the lessons were clear.</span><span style="font-family: "garamond";"> </span><span style="font-family: "garamond";">Eat plants,
not animals for overall health.</span></div>
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<span style="font-family: "garamond";">***<o:p></o:p></span><br />
<span style="font-family: "garamond";">Gluten and Oil Free Cornbread</span><br />
<span style="font-family: "garamond";"><br /></span></div>
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<br />
<br /></div>
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<span style="font-family: "garamond";">This gluten and oil-free cornbread is fantastic
and a perfect companion to my <a href="http://bringyourownlentils.blogspot.com.ar/2014/10/quick-three-bean-chili.html">Quick
Three Bean Chili</a>. This recipe is the result of M and I becoming frustrated
trying to find a recipe that suited all of our needs. Give it a try and let us
know what you think. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 cup brown rice flour (available for purchase or
make your own*)<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 cup finely ground cornmeal<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 cup favorite plant based milk<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 flax eggs – 2 tablespoons of ground flax soaked
in 4 tablespoons of water<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 tablespoon baking powder<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 ripe banana<o:p></o:p></span></div>
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<span style="font-family: "garamond";">6 medjool dates – pitted (soak the <o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 tablespoons apple cider vinegar<o:p></o:p></span></div>
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<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGQh1_YodVlUPtcMAD_PTryEOMNCSmZZ4Gn8SnptZ_v2loouigyTFyRjlw2h6NE1I7sGTN3KPNYQ6CjBGkgUVawK6V6PIi1JbHhZLcNGFvSshxjr5FCbmWTIoSevu4mArg-vU_7_CUOd2e/s1600/cornbread+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGQh1_YodVlUPtcMAD_PTryEOMNCSmZZ4Gn8SnptZ_v2loouigyTFyRjlw2h6NE1I7sGTN3KPNYQ6CjBGkgUVawK6V6PIi1JbHhZLcNGFvSshxjr5FCbmWTIoSevu4mArg-vU_7_CUOd2e/s320/cornbread+2.jpg" width="320" /></a></div>
<br /></div>
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<span style="font-family: "garamond";">There are two different ways to mix all the
ingredients. The traditional way, of course, is to place the dry ingredients
into a large bowl, mix well. Because this recipe is sweetened with whole
fruits, you’ll need to either blend or process the dates and the banana into
the milk. It will be thick, but you want it to be thinner than pancake mix, it should pour out of your blender without too much assistance. Now
that you’ve prepared your milk, combine the wet ingredients and mixed
with the dry ingredients until completely combined. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">As a little tip, we prefer to simply the mixing process by
adding the dry ingredients slowly into the high powered blender or food
processor after blending the fruit into the milk. Blend until all ingredients are completely smooth
and well combined. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Let the batter stand for five minutes<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">While you are preparing your batter, pre-heat the
oven to 350. Now pour the batter into a greased pan or pan lined with parchment
paper and place it into the oven. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Cook for 22-25 minutes until golden brown. Remove
and let cool. Then enjoy in any number of ways with any number of dishes.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">*Brown rice flour can be purchased but is also easy to make but simply
tossing 1 cup of uncooked brown rice into a blender or food process and processing
until the rice is a fine powder.</span></div>
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<br />
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<br />
<br />
<br /></div>
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<span style="font-family: "garamond";">Hubbard, J. “Nathan Pritikin’s Heart,” (1985) <i style="mso-bidi-font-style: normal;">New England Journal of Medicine</i> 313 (1)
52.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond"; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Morrison,
“Reduction of Mortality Rate in Coronary Atherosclerosis by a low
Cholesterol-low Fat Diet.” (1951) <i style="mso-bidi-font-style: normal;">Am.
Heart J.</i> 42: 538-545.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Parachini, “Autopsy of Pritikin May Renew Debate,”
<i style="mso-bidi-font-style: normal;">Los Angeles Times</i> July 4, 1985.<o:p></o:p></span></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com2tag:blogger.com,1999:blog-5673939991759509761.post-50420948138836169622016-01-24T13:09:00.001-05:002016-01-24T13:10:12.564-05:00America’s healthiest restaurant & Breakfast burritos<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
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<span style="font-family: "garamond";">M and I recently returned from two different trips
to the US, and at no time did we feel we didn’t have access to good, healthy
food, with the only possible exception being while on the airplane, and even that
was easily solved (more about that below).<o:p></o:p></span></div>
<!--EndFragment--><br />
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<span style="font-family: "garamond";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggL3S22q3ELb95frZq-LEpr0nwyvBKOTc5NMh2xI2W6oMr9UqzbXxWzkM1Nkbf7BEUbgqEJ1W3S3YSopcu9oHuvJrbU2hEtNZGcEcCHOt39RKvtl14duRQ0yvgoUdW0OkLAe0BJNJaEAsf/s1600/Mediterranean+Flatbread.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggL3S22q3ELb95frZq-LEpr0nwyvBKOTc5NMh2xI2W6oMr9UqzbXxWzkM1Nkbf7BEUbgqEJ1W3S3YSopcu9oHuvJrbU2hEtNZGcEcCHOt39RKvtl14duRQ0yvgoUdW0OkLAe0BJNJaEAsf/s320/Mediterranean+Flatbread.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="text-align: left;"><span style="font-family: "garamond";">Mediterranean</span></span><span style="font-family: "garamond";"> Flatbread from GreenSpace Cafe</span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">We were fortunate that our travels took
us to Detroit for a few days. It was our first time there, and we really did
enjoy it. There is a great energy and genuine friendliness throughout the
city. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Detroit also happens to be home to one of the
healthiest restaurants in America! <a href="http://www.greenspacecafe.com/">Greenspace
Café</a>. The restaurant is a joint venture between <a href="https://www.facebook.com/drjoelkahn/">America’s Heart Attack Prevention
Doc</a>, Joel Kahn, M.D. (who wrote a <a href="http://bringyourownlentils.blogspot.com.ar/2014/02/sharping-saw-by-joel-kahn-md.html">BYOL
post</a>) and his son Daniel. <o:p></o:p></span></div>
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<span style="font-family: "garamond";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJdBX2JNemNfydzvOhE6En-D7D-w0xYoqjdWtOwkugWaRtzSBonbf9ArKdr2fR6j83a2Zx6T5UrraY__fCvpuIxfxu2NGjv_kQvnHGF1vLfE-zLoiI1AB0gHvYIwN34XqUL8Pb62fU2O_L/s1600/Greenspace+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJdBX2JNemNfydzvOhE6En-D7D-w0xYoqjdWtOwkugWaRtzSBonbf9ArKdr2fR6j83a2Zx6T5UrraY__fCvpuIxfxu2NGjv_kQvnHGF1vLfE-zLoiI1AB0gHvYIwN34XqUL8Pb62fU2O_L/s200/Greenspace+2.jpg" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg46xHMrMQE4-J4wzIwKRwMPNY9rMArW_yu7XBk-cACSug3P0c6UV96hyPKWqDhyphenhyphen2HC0UlYuEnl8FaULNA9rBTAqi7eI5e4wY2dq8hhtjc2dtbBaPk5sLvTTNx56XGn5_z3vtKQ2Y_HJD05/s1600/Green+space+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg46xHMrMQE4-J4wzIwKRwMPNY9rMArW_yu7XBk-cACSug3P0c6UV96hyPKWqDhyphenhyphen2HC0UlYuEnl8FaULNA9rBTAqi7eI5e4wY2dq8hhtjc2dtbBaPk5sLvTTNx56XGn5_z3vtKQ2Y_HJD05/s200/Green+space+1.jpg" width="150" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">The space is about 10 miles from downtown Detroit
and is incredibly beautiful. They have two different menus, one normal menu,
where all the food is non-gmo, mostly organic, and largely locally sourced. The
second menu is also all of the above, but is special in that it is oil-free!<span style="mso-spacerun: yes;"> </span>Both menus change frequently. They also have
a fully vegan bar, serving all the classic drinks and cocktails, but also creating
many signature drinks, infused with healthy veggie juices, giving them an antioxidant boost. There is also a local
raw juice bar near the entrance, where you can grab a juice to sip while you
wait.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">We can’t express how great of an experience Green
Space was, and getting to spend sometime with my friend Dr. Kahn only made it
that much better! However, even if you don’t know Dr. Kahn, that won’t stop him
and his charming wife Karen from greeting you, and treating you as if you are
old pals. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTOUJ7mkjfNHcUX-SZdKOeTqE6dCr0w9ZMxlHfvH7MkZYoX7SWh_TRTdezMzS9Ey89riSaC7bdAD3SUgOoQ52Hz2s8Zq9ihwsgOctCNjppikBAyhJM7z19tHaQ2S5hhdnCEDLzTFlBK0ab/s1600/Teriyaki+Mushrooms.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTOUJ7mkjfNHcUX-SZdKOeTqE6dCr0w9ZMxlHfvH7MkZYoX7SWh_TRTdezMzS9Ey89riSaC7bdAD3SUgOoQ52Hz2s8Zq9ihwsgOctCNjppikBAyhJM7z19tHaQ2S5hhdnCEDLzTFlBK0ab/s320/Teriyaki+Mushrooms.jpg" width="320" /></a></div>
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<o:p><span style="font-family: "garamond";">Teriyaki Mushroom was our favorite dish</span></o:p></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Because, the menu changes so frequently, I won’t
spend too much time talking about the specific dishes we had that night. We chose to do
a tapas style meal, selecting a bunch of smaller dishes and then sharing one of
their main dishes. They were all fantastic, and surprisingly generous portions.
Then M and I split the chocolate cake with vanilla cashew ice cream (sorry I
couldn’t get a photo, it was a little too dark) which was one of the richest
cakes I’ve tried in a long time.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_XR8UMOfsAXQ9T17hhjDqfMk6hnTxmwWHYrCN8rkjn1Om8Yse9DDcj39JWOjd7J31Y3A60X4qFo2NWYQQZnCmhmrZZ0FRI97gRdOCsXRXIA0SInSeQnK1QP8TnQjfYb15zhFMODTvkEu/s1600/Joel%252C+A%252C+M.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU_XR8UMOfsAXQ9T17hhjDqfMk6hnTxmwWHYrCN8rkjn1Om8Yse9DDcj39JWOjd7J31Y3A60X4qFo2NWYQQZnCmhmrZZ0FRI97gRdOCsXRXIA0SInSeQnK1QP8TnQjfYb15zhFMODTvkEu/s320/Joel%252C+A%252C+M.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Seriously, Detroit is lucky to have such a gem so
close by. A place like this will surely help spread the plant based message to an entirely new crowd! I can only hope that Dr. Kahn and his son receive the reception they
deserve with their new enterprise, and given the fact that the restaurant was
packed on a rain soaked night, I think they will! I also hope they some day
decide to expand, because a restaurant like this will succeed
anywhere! <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">(note: photos taken from GreenSpace Café
instagram, as it was too dark to get photos that do the space or the food
justice.)<o:p></o:p></span></div>
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<span style="font-family: "garamond";"><br /></span></div>
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<span style="font-family: "garamond";">***</span></div>
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<span style="font-family: "garamond";"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Whenever we travel, particularly if we have a long
flight, we always request the strict vegetarian food, but we also like to make
a few hummus sandwiches ahead of time, to keep in our bag just in case. These
are great, because they are filling, and are also really easy. We often add
tempeh or some greens, basically anything that can literally be eaten right out
of the packaging, keeping prep time to a minimal. Also all the ingredients can
be found at any grocery or natural foods store. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">But outside of flying, there’s really never a time
when you will find yourself in the US without an option. Most restaurants have
at least some veggies hidden in their menu, and many are more than
accommodating and willing to prepare something for you. The key is to ask.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
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<span style="font-family: "garamond";">While visiting new restaurants is one of our
favorite reasons to travel, sometimes M and I still prefer to make our own
food, and I think a lot of people would be surprised at how easy it can be in
most places. Many hotels have microwaves in the room, or are more than happy to
let you use one. And nearly all grocery stores have canned or frozen veggies
and beans. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">M and I have recently started using AirBnB as an
alternative as well. The plus side to this is not only do we get to meet cool
new local people where we are staying, but more importantly we also have access
to a kitchen, which allows us to prepare our own food, not only healthier, but
it also saves us money from eating out all the time.<o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH3VqY37H-Xv0fR8H5aybNRlsajPwSb4kNHB743RJ3j9ItLBCsu8lLDOPTKJnkZs6HfPtstfmDZjZlRwl9AN6wSo_cu937jXckdzu6V0FWJDNl-8Q4nnZgcVhteIuIcD5X3WT-P5S20aUD/s1600/Burrito+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH3VqY37H-Xv0fR8H5aybNRlsajPwSb4kNHB743RJ3j9ItLBCsu8lLDOPTKJnkZs6HfPtstfmDZjZlRwl9AN6wSo_cu937jXckdzu6V0FWJDNl-8Q4nnZgcVhteIuIcD5X3WT-P5S20aUD/s320/Burrito+1.jpg" width="277" /></a></div>
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<span style="font-family: "garamond";"><o:p>(sorry for the lame photos, I worked with what I had)</o:p></span></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Today’s recipe is for an easy breakfast burrito
that we made one morning before a flight. We used canned black beans and frozen
vegetables to make it easier, but feel free to try it with fresh veggies as
well. This can be made on a stovetop or in a microwave, so which ever you have
available, give it a try. The dish turned out so nice, that we will be making
them again soon!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Breakfast Burritos <o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 bag of tortillas – I always look for either
whole wheat, brown rice or non-gmo corn<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 can black beans - rinsed<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 bag frozen peppers and onions<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 bag frozen yellow and green squash <o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 bag of chopped greens of choice<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1-2 cans of fire-roasted tomatoes<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Rinse the beans and drain half of the liquid out
of the tomatoes. Now place all ingredients with the exception of the tortillas
in either a microwave safe bowl or stovetop pot. Heat well until all of the
ingredients have completely become hot and allow for some of the liquid to cook
off. It should only need about 10 to 15 minutes on the stovetop and about 5
minutes in the microwave (although I suggest do 2 minutes then tossing, 2 minutes
tossing, until hot) <o:p></o:p></span></div>
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<span style="font-family: "garamond";">Now serve on top of the tortillas. Feel free to
add fresh avocado, salsa, or hot sauce of choice to top it off!<o:p></o:p></span></div>
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com2tag:blogger.com,1999:blog-5673939991759509761.post-80633319741440783842016-01-01T15:45:00.001-05:002016-01-24T09:26:20.850-05:00Papas de Navidad | Breakfast Potatoes<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">Stare at a blank sheet of paper smeared with ink, and you might
detect a specific image. But show that same sheet of paper to someone else, and
there is a good chance they will see a different image. Of course a
psychologist will tell you that the Rorschach test tells us more about the
viewers than the sheet of paper.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">In many ways, the study of nutrition is similar. All that is
needed is a few moments looking at various search engine results about diet and
nutrition to see there are widely differing views on the best ways to eat. Add
on top of this, the confusion that government agencies and industry lobbyists
create, and suddenly it becomes clear why so many people view that ink stained
paper in so many different ways.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">However, I believe a consensus is slowly starting to form, and a
specific image is becoming increasingly transparent to an increasing number of
people. The consensus is, of course, in favor of a plant-based diet.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">I know of no other diet, because not a single study exists, which
can scientifically be shown to <a href="http://bringyourownlentils.blogspot.com.ar/2015/02/the-broken-hearts-club.html">reverse
heart disease</a>, other than a plant-based diet. Increasingly, the leading
experts on cancer are finding the benefits overwhelming as well, as evidenced
by the recently statements made by the <a href="http://bringyourownlentils.blogspot.com.ar/2015/11/who-carcinogen-list-and-plant-strong.html">World
Health Organization</a>.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">As we enter a new year, and as I enter my 9<sup>th</sup> year
as a plant-based vegan, I can firmly state that the tide of the evidence for a plant-based
diet is growing. And I believe that 2016 will only further support such a
healthful message.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">As we begin this year together, I remain optimistic, and I invite you
all to join me on this journey as we move every away from the wilderness, and
closer to living with longevity, intention, and peace.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">***<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgy5bk4-0M8dvzPGvZz0Ct4j-luvMY0AVPq3kJiqYDI-SjOo6LQNB6LhFuPvraLNOkXaOXRre3ZRZBZNhIjCVgZVJtCn5sv2Mn9DCLi1wTP7fm1OFpDliZYngGivYt8k35dvgeJ8lpdBJ/s1600/Navidad+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmgy5bk4-0M8dvzPGvZz0Ct4j-luvMY0AVPq3kJiqYDI-SjOo6LQNB6LhFuPvraLNOkXaOXRre3ZRZBZNhIjCVgZVJtCn5sv2Mn9DCLi1wTP7fm1OFpDliZYngGivYt8k35dvgeJ8lpdBJ/s320/Navidad+1.jpg" width="276" /></a></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">Today’s recipe is called Papas de Navidad (or Christmas potatoes)
because I made this dish for M when she got home from her 24-hour
shift on Christmas day morning. This is a sweet and savory dish.<o:p></o:p></span></div>
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<br /></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">I chose to make this dish this Christmas because while we
were spending our first Christmas living together, we were both away from our
families, and while it is summer here, I’m told that traditional Argentine
Christmas dishes tend to mimic the dishes of bewintered North America. As such,
this dish incorporates some flavors of the North East, by using maple
syrup, an ingredient which we brought to Argentina with us from New York when we moved, making it an extra special dish.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJwMyg_U7fHbp-yDEW1edyejMcCZOm1DppQPlWeWDHQzkKM_-NN-FW1Y67FcdVo4ZHAMZjOdLgDtRvEUY-8zgNJ05CnxoyR1h310LKcQnGPStqNq9emGDNSd9ehyphenhyphenQ8x0-kLAzqn1zTSM5J/s1600/Navidad+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJwMyg_U7fHbp-yDEW1edyejMcCZOm1DppQPlWeWDHQzkKM_-NN-FW1Y67FcdVo4ZHAMZjOdLgDtRvEUY-8zgNJ05CnxoyR1h310LKcQnGPStqNq9emGDNSd9ehyphenhyphenQ8x0-kLAzqn1zTSM5J/s320/Navidad+2.jpg" width="320" /></a><br />
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">Papas de Navidad | Breakfast Potatoes<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">4 potatoes - cubed<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">2 large tomatoes or a handful of cherry tomatoes – cubed or halved<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">1 medium onion – chopped<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">1 small head broccoli – chopped<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">Spices<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">1.5 tablespoons maple syrup – save to the end<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">2 cloves of garlic – diced (Or 1 teaspoon of garlic powder)<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">1 teaspoon cumin<o:p></o:p></span></div>
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<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">½ teaspoon turmeric<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">¼ teaspoon rosemary<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">¼ teaspoon oregano<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">As mentioned below,* I pre-boiled my potatoes for about 15 minutes
until they became soft to pierce with a fork. While the potatoes are boiling,
prepare the remaining vegetables. Once all of the veggies are prepared, toss
them in a oven safe container (I like to use cast iron for this dish, as it
adds a real country flavor to the vegetables) and generously spread the spices
evenly throughout.**<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq4_KpCyCCQK65TLzwzSH4r_E6P04rjsyBPZVcyijQ_77J5d9lsLnG5txPwVaVfofRbBYPnfwBqbBjebioJ4bxcYl-DKGCMlnq9bwGYZUTdqRNnNJXz01qAMvBSTIMxu8T0m4AKVl_FkjB/s1600/Navidad+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq4_KpCyCCQK65TLzwzSH4r_E6P04rjsyBPZVcyijQ_77J5d9lsLnG5txPwVaVfofRbBYPnfwBqbBjebioJ4bxcYl-DKGCMlnq9bwGYZUTdqRNnNJXz01qAMvBSTIMxu8T0m4AKVl_FkjB/s320/Navidad+3.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">Now cover the vegetables with tin foil and place into the oven on
350°. If you pre-boiled the potatoes as suggested, cook for an additional 15-20
minutes, depending on how browned you like your potatoes.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">Once done, drizzle the vegetables with maple syrup. I served the
dish with a large bunch of steamed kale and dried cranberries, which we also
drizzled with maple syrup (don’t knock it until you try it). <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">I hope everyone had a wonderful holiday season!<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">Feliz Ano Nuevo!<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwYojWRtjPJlDDT-1kGowWmZ8S3Xim3vbD3leso8j3CfxmXBBj2C_9yfQ2Ec30GfMOwj_3UIwVLi5eY2I2qaDutRbzMFPgGGe55r_poWxv-A8qIc9wL-yI0Kr5H8t_i-AhkJR6-bQxO0kY/s1600/Navidad+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwYojWRtjPJlDDT-1kGowWmZ8S3Xim3vbD3leso8j3CfxmXBBj2C_9yfQ2Ec30GfMOwj_3UIwVLi5eY2I2qaDutRbzMFPgGGe55r_poWxv-A8qIc9wL-yI0Kr5H8t_i-AhkJR6-bQxO0kY/s320/Navidad+4.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">*I prepared the potatoes the night previously to help reduce the
overall cook time by boiling them until almost soft.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">** Pro Tip – Put the veggies and spices in a large container with
a lid and shake the container for 10 seconds until the spices fully coat the
veggies.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="color: black; font-family: "garamond"; font-size: 13.0pt;">As always the information presented in this blog is for
educational purposes only. It should not be considered as specific medical,
nutritional, lifestyle, or other health-related advice.<o:p></o:p></span></div>
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-53348813584293515922015-12-01T17:53:00.002-05:002016-02-01T19:27:40.286-05:00Arroz curry con verduras<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond";">As the holidays creep every closer (and more
importantly, the new Star Wars) it’s tempting to create a massive feast that
uses every pot, pan, and kitchen gadget we have to blog, but I think what could
be potentially more useful is a simple but delicious and filling dish that can
be made anywhere which requires just one pot, a few condiments, and is finished
in under thirty minutes.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">M and I first made this dish at a hotel while we
were in Southern Argentina, and enjoyed it with another couple from the hotel, whom
quickly became good friends. M and I will definitely be enjoying this dish again during our upcoming trip to New York.<o:p></o:p></span></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSHpkR2oHm5qmVhqdXAbXAo8FI4dmGwYWx3nVQVgCIEVX8fl78qTwFqlH8eUSfpH45sv3ekbCbaEwE1Wb7hKoeffpsnKhmhYtMw-wP5ymG3V-SDoQXpxYhILVZ72qYa8r_8RZ0UMd_7wD/s1600/Arroz+Curry+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNSHpkR2oHm5qmVhqdXAbXAo8FI4dmGwYWx3nVQVgCIEVX8fl78qTwFqlH8eUSfpH45sv3ekbCbaEwE1Wb7hKoeffpsnKhmhYtMw-wP5ymG3V-SDoQXpxYhILVZ72qYa8r_8RZ0UMd_7wD/s320/Arroz+Curry+1.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond";">The dish can be made with almost any vegetables
you have on hand but this particular rendition is really nice particularly for
chilly or colder nights as the blend of flavors gives a warming sensation.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">We bought a premixed curry at a small dietetica
(basically a “health” food store that has spices and herbs). Most currys are a
combination of different south Asian spices often containing coriander,
turmeric, cumin, fenugreek and chili or pepper. If you don’t have a curry, the
two main spices are turmeric and cumin and can easily replace the pre-bought
mix. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">Azzor with vegetables<o:p></o:p></span></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikeGIE4TnZR361Ongk8g2u37xfj7vt-IkCU_amgESAnDsQko_MhLUdI_pMtkqA-Pf-k3DgxJ2TDaIjIhNJ48yZ1pyY8SEwpKGI2QlzdrJGWXG0hSYV72R_lfwDyj2_sLVn2dgq7gvnPbHi/s1600/Arroz+Curry+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikeGIE4TnZR361Ongk8g2u37xfj7vt-IkCU_amgESAnDsQko_MhLUdI_pMtkqA-Pf-k3DgxJ2TDaIjIhNJ48yZ1pyY8SEwpKGI2QlzdrJGWXG0hSYV72R_lfwDyj2_sLVn2dgq7gvnPbHi/s320/Arroz+Curry+2.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond";">2 cups brown rice<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 onion – well chopped<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 carrots – well chopped<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 small bunch of broccoli – well chopped<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 can of corn<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 handful of raisins<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 small bunch arugula, kale, or spinach – well chopped
(optional)<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 tablespoon curry powder (or spice combination)<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 teaspoon garlic powder<o:p></o:p></span></div>
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<span style="font-family: "garamond";">salt and black pepper to taste<o:p></o:p></span></div>
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<span style="font-family: "garamond";">4½ <span style="mso-spacerun: yes;"> </span>cups of
water or broth<o:p></o:p></span></div>
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<span style="font-family: "garamond";">In a large pot start by sautéing the chopped onion
for a few moments. Once the onion starts to turn translucent, add the rice, the
water and the spices. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Bring to a boil and then reduce heat to simmer.
Once simmering, add the broccoli, carrots, and can of corn. Mix well, cover and
then let the dish cook for another 15 minutes.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmL2tQ6x2mD3Uwq9ZYG893o9HDeAf0zwxZ6sqzTbiTEcCETkulyyvGkAxzH-CsqnCpdXcrXDZI5sdf5v48_RxuKuDsqYFPU98mlu15uta1PYzGO5U0QAeW2PbXhcbUtON9DfMFZ_KYJDL6/s1600/Arroz+Curry+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmL2tQ6x2mD3Uwq9ZYG893o9HDeAf0zwxZ6sqzTbiTEcCETkulyyvGkAxzH-CsqnCpdXcrXDZI5sdf5v48_RxuKuDsqYFPU98mlu15uta1PYzGO5U0QAeW2PbXhcbUtON9DfMFZ_KYJDL6/s320/Arroz+Curry+3.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
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<span style="font-family: "garamond";">When most of the water is absorbed, add the
handful of raisins to the dish. This will give the entire dish a nice but subtle
sweetness which really adds to the dish and helps cut any bitterness of the
curry powder.<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Once all the water is absorbed, serve the dish hot
on top of your favorite greens. Feel free to garnish with a few chopped cashews
or avocado. <o:p></o:p></span></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-44743521767597337732015-11-15T14:33:00.000-05:002016-02-01T19:28:04.435-05:00Maple-mustard tofu with steamed swiss-chard<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir4B05K-6szWdoSAsHwFnjPxpLhqPuA7hHqZDB_vNo2miKC_ncpS4u_S5aSgEtN2miPct2z0kdWdFWPrpkIVRVYa51qZmc11sg0fFGLi0XnUNw88MX-aWF2FvKaDrLjGVZtn-u83tj6SQ1/s1600/Paris.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir4B05K-6szWdoSAsHwFnjPxpLhqPuA7hHqZDB_vNo2miKC_ncpS4u_S5aSgEtN2miPct2z0kdWdFWPrpkIVRVYa51qZmc11sg0fFGLi0XnUNw88MX-aWF2FvKaDrLjGVZtn-u83tj6SQ1/s200/Paris.png" width="200" /></a></div>
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<span style="font-family: "garamond";">It’s hard to find the words to post about the
health benefits of plants given the recent events. These types of events tend
to eclipse everything else that we have going on in our lives. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">But they also force us to focus on what is
actually important.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">For me, one of the major reasons I’m a vegan, and
proud to use that word, is because it means I abhor violence. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">When we consume animals, we are supporting an
industry of violence. When we consume animals, we invite that violence into our
lives. When we consume animals, we accept violence and even worst we make it
acceptable. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">When we change our habits, not just what is on our
plate, but also in our soap, and in our closets, we are sending a powerful
message to the world. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">That message is a desire for peace. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">***<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigelkLXmsiOUlYB-1sHTqR7u9Ry2XaFBikMNb0lQgRqLdKJJxriIpHjuhvxfaib4ov0KQ6oPUDq7ZQGu5i5rZ84vMj_12Ijs7FzJOx7Ao3kOj8ZYCqBadlQpKGzCWAkztghqQ0077u-n98/s1600/maple+mustard+tofu+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigelkLXmsiOUlYB-1sHTqR7u9Ry2XaFBikMNb0lQgRqLdKJJxriIpHjuhvxfaib4ov0KQ6oPUDq7ZQGu5i5rZ84vMj_12Ijs7FzJOx7Ao3kOj8ZYCqBadlQpKGzCWAkztghqQ0077u-n98/s320/maple+mustard+tofu+2.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";">This is a simple but elegant dish that comes
together really nicely. It doesn’t require a big introduction, but it is
certainly a satisfying dish that has even won over stubborn meat-eating
Argentines. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">The best thing about this is how simple it is, but
none of your guest need to know.<o:p></o:p></span></div>
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<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC7hpeZANqps0A6KrtCSYXVuOZlpYlOcGPXaawBw_ich0CTse9czvjOjkyYW5KZI21FXuHE6etkEQMFqz02eXbOOrfAk1OAE5Wl8GR7FWlrT7sxRIs7tsgZfm-lVshHj8OYoh6Frthi3mT/s1600/Maple+mustard+tofu+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC7hpeZANqps0A6KrtCSYXVuOZlpYlOcGPXaawBw_ich0CTse9czvjOjkyYW5KZI21FXuHE6etkEQMFqz02eXbOOrfAk1OAE5Wl8GR7FWlrT7sxRIs7tsgZfm-lVshHj8OYoh6Frthi3mT/s320/Maple+mustard+tofu+1.jpg" width="320" /></a></div>
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<o:p><br /></o:p></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Maple-mustard tofu with steamed swiss chard<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 block of extra firm tofu<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 bunch swiss chard<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 table spoon black sesame seeds<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Maple-mustard marinade for the tofu<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">¼ cup water<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">4 tbsp of Dijon or yellow mustard<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">2 tbsp of maple syrup<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 tsp soy sauce<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">½ tsp cumin<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv6j5W6CYaWnPKHvURQCy-gzIsREOLOq8q8sXgfDzfVGKcFy_niMCN_t9dCfA7O_t4EcUiDwTJXs_a0H4zb0C9dIXqfqhql82VwHg0JuwxccMg1d3Qwjrl-tWd1W84kaduLpzPjm1QA58X/s1600/Maple+mustard+tofu+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv6j5W6CYaWnPKHvURQCy-gzIsREOLOq8q8sXgfDzfVGKcFy_niMCN_t9dCfA7O_t4EcUiDwTJXs_a0H4zb0C9dIXqfqhql82VwHg0JuwxccMg1d3Qwjrl-tWd1W84kaduLpzPjm1QA58X/s320/Maple+mustard+tofu+3.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">First drain the tofu. Since I still live in the
90s, I typically place the block of tofu between two plates for an hour or so, to
squeeze all of the water out of it. But a tofu press is suppose to much better
at this. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">While the tofu is draining, place all of the
marinade ingredients in a bowl and whisk them together. The marinade should be
sticky but smooth.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Once the tofu is drained, cut it into 1x1 inch
blocks and add it to the bowl of marinade. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Toss it so the tofu is evenly coated and place it
in a glass pan or cookie sheet. (I normally use parchment paper)<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Bake in the oven for 25 minutes on 325 flipping
once halfway through to ensure it cooks evenly.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">While the tofu is baking, wash and chop the swiss
chard. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Place it in a steam basket and steam for 5 minutes
or until bright green. Don’t over cook it as it will become very soft.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">When the tofu is golden brown, remove from the
oven and sprinkle it with black sesame seeds.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">Serve it on top of the swiss chard. Feel free to
add any left over marinade as a dressing for the dish. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
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<span style="font-family: "garamond";">Serve either hot or let cool and serve at room temperature. <o:p></o:p></span></div>
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-50378394850050245492015-11-01T09:30:00.000-05:002016-02-01T19:31:14.869-05:00WHO Carcinogen list and a plant-strong Thai-style Curry <div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR_w4kIwfqERSGzFmBBFXbWrlv9etfTpUZcclH9_Dzx8IzCnk49wdjKk4A1o8jMMtwx40nkYE_oNegGPGWxVK-cixYIgvImrWq5jhAOjlpWP9XatmdMlj6sJO4-tcehyGEbMl5bw7BUiSM/s1600/curry+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR_w4kIwfqERSGzFmBBFXbWrlv9etfTpUZcclH9_Dzx8IzCnk49wdjKk4A1o8jMMtwx40nkYE_oNegGPGWxVK-cixYIgvImrWq5jhAOjlpWP9XatmdMlj6sJO4-tcehyGEbMl5bw7BUiSM/s320/curry+1.jpg" width="320" /></a></div>
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Perhaps
it’s ironic that a few days after I published my post on <a href="http://bringyourownlentils.blogspot.com.ar/2015/10/green-over-pink.html">Breast
Cancer</a> last month, the World Health Organization (WHO) International Agency
for Research on Cancer (IARC) announced that they were adding processed meat to
the list of carcinogens known to cause cancer, and listed all red meat (beef,
veal, pork, lamb, mutton, horse, and goat) as a food type that “probably”
causes cancer.<o:p></o:p></div>
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<br /></div>
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I
was actually away from Buenos Aires when the WHO news broke, and while I was
getting periodic updates about the reports, hiking, kayaking, and cycling with
friends in Patagonia took precedent. <o:p></o:p></div>
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<br /></div>
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However
whenever I checked in, the internet was ablaze with crazy click-bait titles,
ridiculous claims, and adamant defences that this is some sort of liberal
conspiracy to further reduce American’s freedoms. <o:p></o:p></div>
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<o:p><br /></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBA1UBcAe1ICfHbFphXlzwT3PYQ9jBsatUrY0KWAlVRbetID6Vb-vf0WzrsidlLjUBZlyu_Dcb2ZcP54st6FOLHT0TWCNsmr_r7Heof8AkPJCgMuSLvaoNY8qq5zCe-iJgC1nsGV_i3suD/s1600/pcrm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBA1UBcAe1ICfHbFphXlzwT3PYQ9jBsatUrY0KWAlVRbetID6Vb-vf0WzrsidlLjUBZlyu_Dcb2ZcP54st6FOLHT0TWCNsmr_r7Heof8AkPJCgMuSLvaoNY8qq5zCe-iJgC1nsGV_i3suD/s200/pcrm.jpg" width="178" /></a></div>
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The
problem is most people don’t quiet understand what they are so fired up about.
While many in the media have said that WHO claims processed meat is as
dangerous as cigarettes and asbestos, the truth is the IARC release describes
the strength of scientific evidence, rather than the level of risk of specific
toxins. <o:p></o:p></div>
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<br /></div>
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As
such, the truth is, processed meats have not been classified as “risky” as
smoking or asbestos exposure, rather the evidence is equally compelling that
they all contribute to cancer.</div>
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<br /></div>
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These
findings were not reached lightly. A panel of experts reviewed over 800
different peer-reviewed research articles examining possible links.
Specifically, they concluded that about 2 ounces of processed meats such as cold cuts or bacon increases colorectal cancer risk by 17 percent and 4 ounces of red
meat increased that risk by 18 percent. To make this more clear, an average hamburger is somewhere around 2.4 ounces. <o:p></o:p></div>
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<o:p>“This is not an issue the public should panic about,” according to an interview giving by panelist Mariana Stern, PhD, but added, “we know that diet may contribute up to 30 percent of the cancer burden. Givent that most cancers are caused by multiple factors that act jointly, and likely in different combinations in different people, the more we know about <i>modifiable </i>risk factors that we can change, the more we can reduce the cancer burden in the population."</o:p></div>
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<o:p><br /></o:p></div>
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As
many on the interwebs have pointed out, WHO didn’t bother to differentiate
between organic, grass-fed and lean meats from their factory farm
counterpoints. <o:p></o:p></div>
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<br /></div>
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The
reason is because they didn’t have too. They looked at certain compounds found
within all meat and how it responds to being cooked. Specifically, the evidence
focused on the harmful effects of nitrates found in processed meats and,
perhaps more surprisingly, heme iron found in all red meats. There was no
evidence which suggested that grass-fed, free range meat is any different. Zero
evidence. Over 800 studies.<o:p></o:p></div>
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<br /></div>
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In
the same interview quoted above, Dr. Stern (an Argentine by birth!) said the
best advice is to severely limit or eliminate all meats and instead to enrich
our diets with fruits, vegetables, and grains all of which have been found to
help protect against cancer. When pressed if her decade of cancer research has
impacted her way of eating she stated, “yes, it has influenced what I eat. I am
a vegan.”<o:p></o:p></div>
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More
can be found <a href="https://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf">here</a><span class="MsoHyperlink">.</span><o:p></o:p></div>
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<br /></div>
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The
interview with Mariana Stern, PhD can be found <a href="http://www.lamag.com/digestblog/a-scientist-who-worked-on-the-whos-report-on-red-and-processed-meats-answers-all-your-burning-questions-about-carnivorism-and-cancer/">here.</a><o:p></o:p></div>
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International
Agency for Research on Cancer, <i style="mso-bidi-font-style: normal;">Red Meat
and Processed Meat</i> Volume 114, October 26, 2015. <o:p></o:p></div>
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***<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRWyhg-9_OMVNjQvJ_1BvdMYfXugksmH7Ei2zlhdzSJnD6NRX0TJfQ13_y9i4YVUV_sju60U3c1OjohxUBY-z4hmu-B-9vG2Q4WiHMXPNwPq7YnM2aAP6LPHy0pPKO_hRzUNm8vmAB5_3Y/s1600/curry+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRWyhg-9_OMVNjQvJ_1BvdMYfXugksmH7Ei2zlhdzSJnD6NRX0TJfQ13_y9i4YVUV_sju60U3c1OjohxUBY-z4hmu-B-9vG2Q4WiHMXPNwPq7YnM2aAP6LPHy0pPKO_hRzUNm8vmAB5_3Y/s320/curry+3.jpg" width="320" /></a></div>
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To
sweeten up the sour news about meats, M and I developed this phenomenal
plant-based Thai-style curry which is perfect as fall slowly crawls into winter.
<o:p></o:p></div>
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I
use to make curries quite often from a commercially available curry paste that
I use to buy in New York. These products are great, but many of them contain
fish-oil so be sure to check the ingredients carefully. <o:p></o:p></div>
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<br /></div>
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However
those are not available here, so instead we’ve been experimenting with curry
powder. We constantly ran into the same issues, the curries were always to
bitter.<o:p></o:p></div>
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One
night while in the shared kitchen at our hotel in Patagonia, M was talking to
an Australian woman about unlocking the full potential of curry powders. As it
turns out, sautéing the powder first is a little-known secret that helps rid
the powder of it’s overly bitter taste, while leaving that sweeter thai-style
curry flavor. <o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijPDIPhIsUoUCFyImHN4lIV6hbE86ObW57W7FXLg5gc5Y-snh-8xP5QLoglLlqwL5hfTZJdLWeRIW2N4AvmYgXN9LlewkDJlQrJbHplhR21TKocH8rLWWZEGrlohyjOm-8rKyTR4ucG2IK/s1600/curry+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijPDIPhIsUoUCFyImHN4lIV6hbE86ObW57W7FXLg5gc5Y-snh-8xP5QLoglLlqwL5hfTZJdLWeRIW2N4AvmYgXN9LlewkDJlQrJbHplhR21TKocH8rLWWZEGrlohyjOm-8rKyTR4ucG2IK/s320/curry+2.jpg" width="320" /></a></div>
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<o:p><br /></o:p></div>
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Tofu
& Kale Thai-style Veggie Curry<o:p></o:p></div>
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Serves
4<o:p></o:p></div>
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<br /></div>
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2.5
tablespoons yellow curry powder<o:p></o:p></div>
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3
cups of coconut milk<o:p></o:p></div>
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2
cups of water (rough estimate) <o:p></o:p></div>
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1.5
cups of water<o:p></o:p></div>
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1
onion – finely chopped<o:p></o:p></div>
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2
carrots – chopped<o:p></o:p></div>
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1
eggplant<o:p></o:p></div>
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1-2
medium potatoes – chopped<o:p></o:p></div>
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½
firm tofu – chopped<o:p></o:p></div>
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1
cup broccoli – chopped<o:p></o:p><br />
half bunch of kale - chopped</div>
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1
handful of raisins (optional but recommended)<o:p></o:p></div>
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1
teaspoon garlic powder<o:p></o:p></div>
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1
thumb of fresh ginger – diced<o:p></o:p></div>
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½
teaspoon coconut sugar or sweetener of choice<o:p></o:p></div>
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½
teaspoon cayenne pepper (optional) <o:p></o:p></div>
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salt
and black pepper to taste<o:p></o:p></div>
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<br /></div>
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Start
by sautéing the curry powder in 2 tablespoons of coconut milk for three
minutes. The powder will start to release some of it’s aroma. <o:p></o:p></div>
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<br /></div>
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Now
add the finely chopped onion and sauté for two more minutes, adding a little
more liquid as needed. <o:p></o:p></div>
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Add
3 cups of coconut milk and ¾ cup of water and bring to a simmer. Once rolling,
add the tofu, spices, and remaining vegetables (except the kale), along with a handful of
raisins. The raisins will help further sweeten the curry. If your curry powder
is very bitter, add a little extra coconut sugar. <o:p></o:p></div>
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<br /></div>
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Once
you add all of the vegetables, add just enough water to cover them and bring to
a simmer. <o:p></o:p></div>
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Cover
and let cook for 15-20 minutes or until all the vegetables (particularly the
potatoes) are soft and well cooked. Once everything is done, add the chopped kale and let sit for 5 minutes so the kale has a chance to soften.</div>
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We
served the curry on top of this simple rice and barley mixture.<o:p></o:p></div>
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<br /></div>
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1.5
cups brown rice<o:p></o:p></div>
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1.5
cups barley<o:p></o:p></div>
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2
bayleafs<o:p></o:p></div>
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½
teaspoon cardamom powder<o:p></o:p></div>
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6
cups of water<o:p></o:p></div>
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<br /></div>
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Combine
all ingredients and simmer until all the water is absorbed and ready to be
eaten.<o:p></o:p></div>
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<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-73123123048007960402015-10-15T12:32:00.000-04:002015-10-15T12:33:21.796-04:00Green over pink <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Garamond;">More than one million women every year receive the
dreaded diagnosis of breast cancer, making it the most common type of cancer
among American women. More than 460,000 die from it every year making it one of
the leading causes of death. Among others, I’ve known three different young
women to receive the terrible news that they had breast cancer – sadly one of them
lost her battle after fighting for more than 3 years. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">There are no words to adequately express how
terrible this disease is.<o:p></o:p></span></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwewe6CcR36h9rw0WDqYuM9DToK549Nagc4kUTiAWLdpuH69zw2f2UXWVtdVikEyPys0a4O8r4zymBUD0zAVsjCHeMaiJTzG5K-j9jbgZrhKa14_HJhVxsYEca3yEVly9Wkiviv6LpWqoY/s1600/Pink-Ribbon-Emerald-Green-Ribbon.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwewe6CcR36h9rw0WDqYuM9DToK549Nagc4kUTiAWLdpuH69zw2f2UXWVtdVikEyPys0a4O8r4zymBUD0zAVsjCHeMaiJTzG5K-j9jbgZrhKa14_HJhVxsYEca3yEVly9Wkiviv6LpWqoY/s1600/Pink-Ribbon-Emerald-Green-Ribbon.png" /></a></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;">But are pink ribbons really the answer?<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">While nothing in life is ever a guaranteed, the
medical literature suggests that there is a link between diet and this type of cancer,
and it seems that at least sharing some of this information - so that every
person can make an informed and educated decision -is a worthwhile pursuit.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">By now, I hope this isn’t coming as a surprise,
but a strict whole food, plant-based diet is considered to be the most beneficial
form of eating to reduce ones risk, and may potentially prevent the disease
altogether. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">Look, I can go on with tons of data and research
from different papers. For instance, I can talk about a paper that followed
4,000 women with breast cancer for seven years who found a strong link between
saturated fat and mortality. One paper found that just 2 weeks of plant-based
eating and exercise can slow tumor growth rates (in vitro) by 20%. I can cite a
meta analysis of 12 papers that claims for every 10 grams of fiber consumed,
the risk is reduce by 7%. But in all honesty, does it matter? <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">The truth is, sometimes eating healthy and
exercising isn’t enough. And I know a lot of us our guilty of pretending
otherwise. Even this blog tends to act as if just going vegan, or whole-food
plant based is the answer every time.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">And sometimes it is. Far too many people, not just
women, eat terrible diets that harm our bodies every single day and ultimately
impact our health. But others, to no faults of their own, still end up with the
disease.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">My good friend who recently passed away was like
that. She was vegan for as long as I knew her, at least 8 years. Yet we all
watched, horrified, as the disease returned time and again.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">It’s hard to reconcile something like this, my
friend was young, charismatic, and beautiful. She exercised and ate well, and
yet, that wasn’t enough.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">I’ve read far too many pieces about the face of
this disease, but for me, the only face this disease has is the face of my
friends. The fear I’ve seen in their eyes and the fear that was in my own. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">But the face of this disease is two fold because
it can also be surprisingly beautiful. I chose to remember my friend as the
vibrant, smiling person she was when we met. I chose to remember the fun and
the laughs we shared together. But even as the cancer and the chemo wore on her
body, the strength and courage she demonstrated is one of the most beautiful
memories I have of her. When we all realized that her struggle was coming
towards a close, the outpouring of support and love for her was truly overwhelming.
<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Maybe diet can’t change the world, it didn’t for
my friend. But that also doesn’t mean that we should just give up and accept
our fates. I wouldn’t be doing justice to my friend or her legacy. I wouldn’t
be doing justice to my other friends who are struggling with this disease
either.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">I don’t believe in pink ribbons. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">I believe in living your life. I believe in laughing
and crying together. I also believe in eating your broccoli. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">As some may have noticed, I took a month off from
posting as I need some time to find the motivation to continue writing this
blog. Many of my posts, particularly the research heavy ones, are very time
consuming. And while research and writing this post, I’ve decided that if the
news I share can help a single person, than that this is a worthy pursuit. My friend spent her time on this earth helping others. I hope to do the same. </span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">In loving memory. SLN 1981-2015 <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">***</span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Gonzalez, Barnard, et. all., “Effects of a
low-fat, high-fiber diet and exercise program on breast cancer risk factors in
vivo and tumor cell growth and apoptosis in vitro,” <i style="mso-bidi-font-style: normal;">Nutrition and Cancer </i>55(1) 2006.<o:p></o:p></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.8pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><br /></span></div>
<div class="MsoNormal" style="background: white; line-height: 16.8pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Cade, J.E. “Dietary fiber and risk of
breast cancer in the UK women’s cohort study.” <i style="mso-bidi-font-style: normal;">International Journal of Epidemiology</i> 36 (2): 2007.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Newcomb, Beasley J., e.t all., “Post-diagnosis
dietary factors and survival after invasive breast cancer,” <i style="mso-bidi-font-style: normal;">Breast Cancer Research Treatment</i> 2011.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Aune, D., et. all., “Dietary fiber and breast
cancer risk: A systematic review and meta-analysis of prospective studies,” <i style="mso-bidi-font-style: normal;">Oncology</i> 23(6) 2012.</span><span style="color: #222222; font-family: Garamond; mso-bidi-font-family: "Times New Roman";">
<o:p></o:p></span></div>
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As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-6302644333762522982015-09-01T18:27:00.000-04:002016-02-01T19:31:52.106-05:00Papas Bravas, Roasted Florets and Cheesy Dressing<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond";">It’s hard to believe that September is already
here. In just a few more months M and I will be traveling back to the States
for a visit so she can attend a medical conference. We are both looking
forward to it, but for now we are enjoying the beginning of spring here in
Buenos Aires.</span></div>
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<br /></div>
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<span style="font-family: "garamond";">This coming weekend we will be running the 21K
Maraton de Buenos Aires. We are excited forward to it, as it should be a
beautiful course, which goes right through the heart of our city. We will be running the course together. This will be my first race since moving, and unless I'm mistaken, my first event for 2015! Crazy, but it's been nice focusing on other things besides training and racing.<o:p></o:p></span></div>
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<span style="font-family: "garamond";">For today, I have a great recipe that can work as
either a side-dish or the main course. It’s a blend of a two different dishes, a favorite in North America, the other a common dish from South America.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZQ-xC2P2ROJGd0VwpNJ5UFPsI2g-bMiDH1BtNZRfLUE2OrDjnjurff2ZlawjS_5IAPQTNlwAQG4Yk3N_hNAEHrm7utzwVc0NIJjMdqhnKrnPyp_kvNukgsiVmetiwWqjc7Zd3Lh7UkiQQ/s1600/Florets+y+Papas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZQ-xC2P2ROJGd0VwpNJ5UFPsI2g-bMiDH1BtNZRfLUE2OrDjnjurff2ZlawjS_5IAPQTNlwAQG4Yk3N_hNAEHrm7utzwVc0NIJjMdqhnKrnPyp_kvNukgsiVmetiwWqjc7Zd3Lh7UkiQQ/s320/Florets+y+Papas.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";">Papas Bravas (or Patatas Bravas if you’re from
Spain,) are a common latin-style dish where typically white potatoes are cut
into irregular shapes and then either roasted or fried in oil and served with
a spicy or smoked aioli sauce. They are considered bar food, and are often part
of a tapa menu - which means they're perfect for watching futbol or Argetnine-style gatherings where the first person arrives 40 minutes after they were suppose to, and the last person arrives when you were hoping everyone would be leaving! Of course the BYOL version is oil-free. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">I use to make this dish in New York using the oven-roasted florets and cheesy sauce as a healthier play on the ever-popular Broccoli and Cheese. With oven roasted
broccoli and cauliflower florets, this dish boasts a significant amount of
nutrition, and is also a great way to encourage youngsters to eat their greens - I mean what kid doesn't love dipping?<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzGkWaugOAoRYuDFavx-9F6h4MyqSOK0m10-V06a1SXix-ZSfY2O13HwNezB-1KAfu5_KvoLpWrD0U8xXqQO5LHBSH500BYNkxtcQ0N5apGC29VErXFr_956aQakAOnoAvJA4TlicUuXhr/s1600/Papas+Bravas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzGkWaugOAoRYuDFavx-9F6h4MyqSOK0m10-V06a1SXix-ZSfY2O13HwNezB-1KAfu5_KvoLpWrD0U8xXqQO5LHBSH500BYNkxtcQ0N5apGC29VErXFr_956aQakAOnoAvJA4TlicUuXhr/s320/Papas+Bravas.jpg" width="320" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "garamond";">Papas Bravas with Oven-Roasted Florets and a
Cheesy Caesar Dressing dipping Sauce<o:p></o:p></span></b></div>
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<span style="font-family: "garamond";">Serves 3-4<o:p></o:p></span></div>
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<u><span style="font-family: "garamond";">Papas Bravas<o:p></o:p></span></u></div>
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<span style="font-family: "garamond";">3 potatoes cut into
wedges<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 sweet potatoes cut into
wedges<o:p></o:p></span><br />
<span style="font-family: "garamond";">1 tablespoon garlic powder</span><br />
<span style="font-family: "garamond";">1 teaspoon cayenne pepper (more to taste)</span><br />
<span style="font-family: "garamond";">1 teaspoon smoked paprika </span><br />
<span style="font-family: "garamond";">½ teaspoon salt (optional)</span></div>
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<span style="font-family: "garamond";">Placed the cut and
seasoned potatoes into a pan with parchment paper. Place into the oven at 350.
I typically keep all the potatoes on one side of the pan leaving room to add
the florets later. Check the potatoes every 12 minutes and flip to ensure they
cook and brown evenly. Cook for 30-40 minutes until soft and slightly browned.<o:p></o:p></span></div>
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<u><span style="font-family: "garamond";">Florets<o:p></o:p></span></u></div>
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<span style="font-family: "garamond";">1 small head Broccoli – broken
into florets<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 small head Cauliflower –
broken into florets<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 teaspoon garlic powder<o:p></o:p></span><br />
<span style="font-family: "garamond";">1 teaspoon onion flakes</span></div>
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<span style="font-family: "garamond";">Black-pepper to taste<o:p></o:p></span></div>
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<span style="font-family: "garamond";">After placing the
potatoes into the oven, wash and cut the florets. After tossing them with the
above seasonings, if you saved room, add the florets to the pan with the
potatoes. If not, cover a second pan with parchment paper and place into the
oven. Cook the florets for 20-25 minutes until well roasted. If you are trying
to time the florets to finish cooking with the potatoes, let the potatoes cook for 10-15 minutes
before adding the florets.<o:p></o:p></span></div>
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<u><span style="font-family: "garamond";">Cheesy-Caesar Sauce<o:p></o:p></span></u></div>
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<span style="font-family: "garamond";">¼ cup raw cashews<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 heaping tablespoons of
nutritional yeast<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 tablespoon sesame seeds<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 tablespoon chia seeds<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ tablespoon mustard
(dijion or yellow)<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 teaspoons lemon juice<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 teaspoons soy sauce<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 clove of fresh garlic
or 1 ½ teaspoon garlic powder<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ teaspoon black pepper<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Pinch of salt<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1/2 cup water<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Place all ingredients in
a high-speed blender (if using a normal powred blender, try using cashew pieces
and soaking them in water them for 1 hour before blending). Blend on high until all
ingredients are well blended. This also makes a great dressing for a salad<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Now you can heat the
sauce up if you like, or serve at room temperature with the oven hot potatoes
and florets. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">Enjoy!<o:p></o:p></span></div>
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As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-68933163185040438462015-08-15T08:22:00.000-04:002016-02-01T19:32:28.553-05:00Raw Korean Cabbage Bowl<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond";">At the end of July, M and I did a raw food
challenge. The idea was simple. Eat only raw fruits and veggies and some nuts
and seeds (and hot tea and mate) for 10 days. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">M had been talking about trying this style diet
for a while, however I was skeptical. While I know a few different people who
eat an all-raw, mostly fruit-based diet, the only ones I know who seem to do
well on this style of eating, are all ultra-endurance athletes. In fact, a
friend once called me when she was struggling with her 80-10-10 style raw food
diet. While initially she had good results, after over a year of fully raw,
mostly fruit, she was feeling lethargic, starting to gain weight, and was
having some negative health results as well. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Qh7JQJi5kIxx13x1XEQr9x9m4dCa-19jKe4DE7esZnlB6cA2ozeFkz1DKqHBNOwwvqqwb9HUFWSADO5Rxk4Pn5opLvRfOftcVmc7YyCqT_sv6ugUvVzYREi6uQSPvjJTwlypm7AubyzZ/s1600/Korean+Cabbage+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Qh7JQJi5kIxx13x1XEQr9x9m4dCa-19jKe4DE7esZnlB6cA2ozeFkz1DKqHBNOwwvqqwb9HUFWSADO5Rxk4Pn5opLvRfOftcVmc7YyCqT_sv6ugUvVzYREi6uQSPvjJTwlypm7AubyzZ/s320/Korean+Cabbage+1.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";">For those of you who don’t know, 80-10-10 referrers
to the macro nutrient rations. 80% of total calories come from unrefined
carbohydrates, 10% from protein, and 10% from fat. I always tell my clients
never to worry about counting calories or to worry about getting specific
amounts of protein or carbohydrates. In my opinion, this always makes eating
way to difficult and rarely ends with positive, long lasting results. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">However, after listening to Garth Davis, M.D. talk
about how he was planning on trying a 21 day raw diet on the RRP a month ago, I
finally agreed to try the challenge with M. As such, we ordered 1 case of bananas, 1 case of large pears, 1 case of navel oranges and a case of mangos. Because we have a small refrigerator, we decided we would buy greens as needed (essentially ever day).<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Fruit is one of the healthiest food
sources on the planet, with antioxidants, anti-inflammatory properties,
improved arterial function, reduced cancer risks and believe it or not, better
control of blood sugar in patients with Type 2 diabetes. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">According to a Harvard Health Letter about chronic
hand pain, fruit is beneficial [to human health] in almost any amount. Then I
found a paper published in <i style="mso-bidi-font-style: normal;">Metabolism </i>where
they placed people a 20 servings of fruit a day diet (roughly 200g/d of
fructose) with no adverse effects (and possible benefits actually) to body
weight, blood pressure, insulin or lipid levels after three months. Further
more there was a 38-point drop in their LDL cholesterol.<o:p></o:p></span></div>
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<span style="font-family: "garamond";">M and I agreed to start with a 10-day challenge.
We did large fruit and veggie smoothies just about every day for breakfast
(roughly 300-600 calories), snacked on different fruits and some raw nuts and
seeds throughout the day, then had large salads for lunch and dinner with dried
fruit and different dressings that we made.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></div>
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<span style="font-family: "garamond";">After the first few days I didn’t notice any real
different in how I felt. I felt great eating a whole food, plant based, high
starch diet, and I felt just as good on the mostly fruit meals. However, I did
feel bored. I also missed the flavors of spiced grains and legumes. Perhaps one
of the reasons I felt this way, was because we did the challenge in the middle
of winter. While Buenos Aires winters are actually quite mild, on cooler rainy
days, I can say with certainty, I wanted the comfort of a warm meal.</span></div>
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<span style="font-family: "garamond";">By day 6, while I still felt fine, I noticed I was
starting to loose some weight. Just a pound or two, however as someone who is
already very svelte, even a few pounds is noticeable and weight-loss is
actually the opposite of my current goal. As such, on day 8 I ate a large
serving of steamed potatoes and finished the remain two days following a
Raw-till-4 plan. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">M had an easier time with the challenge. She
really never had any cravings during her entire challenge. In fact, she
reported that she felt lighter; again she also experienced some weight-loss.
But most importantly to her, she never suffered from any migraines while doing
the challenge. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">She has been under a tremendous amount of stress from
work and has been working incredibly long shits – multiple 24 hours shifts each
week. Often when her stress builds up and she has a shift where she doesn’t get
enough sleep, that triggers a migraine the following day. While she says that
her migraines became less frequent after going whole-food, plant based vegan
two years ago, the attacks never completely disappeared until she went raw. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">In fact, she was feeling so good after 10 days;
she decided to continue the fully raw diet for an additional 7 days. Finally, after
17 days, she returned to eating cooked foods. She is still feeling great and
hasn’t reported any migraines. I believe the primary reason she returned to cooked
foods was because the weather took a turn for the worst, and after 5 straight
days of cold rain, she was ready for a hot meal. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">Both M and I enjoyed the challenge and we both are committing to eat more raw foods. We both already eat a lot of fruit in a normal day, but we want to increase our consumption of uncooked veggies. We have been eating a large salad before enjoying our cooked lunch and dinner.</span><br />
<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";">So what did I learn? Well for starters, I don't plan on putting any patients on this style diet. While the health benefits in the short term are certainly positive, I just didn't believe it was all that practical. Food prep actually took longer. If you don't understand what I mean, think about the time consumption of tossing a few potatoes into the oven verses peeling 10 oranges. It was also significantly more expensive. I would guess we spent more than double our usual amount. </span><br />
<span style="font-family: "garamond";"><br /></span>
<span style="font-family: "garamond";">That said, it was fun to be creative with our foods. We enjoyed the time together in the kitchen, and M especially enjoyed searching for new salads, dressings, and smoothie recipes. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">While we made a lot of different dishes, this Raw Korean Cabbage Bowl was my favorite creation during the week. One I will definitely be making again. It was inspired by the last meal M and I shared in New York before
moving to Buenos Aires, which was at the beautiful vegan Korean restaurant, Hangawi. This dish was inspired by those flavors.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8wleYGmi5xIR11MUfVMJoTjodH2ajHtWQmtwQowHXjyc_uYamE_Edjk66ZtLA5Xw046YKy_zkdVrxUZFEZkmptWfd3ZUNZKbE-e5hI_CgNaUrHhG47kWv1pty1k4wN9fetG7VFkuIgqcw/s1600/Korean+Cabbage+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8wleYGmi5xIR11MUfVMJoTjodH2ajHtWQmtwQowHXjyc_uYamE_Edjk66ZtLA5Xw046YKy_zkdVrxUZFEZkmptWfd3ZUNZKbE-e5hI_CgNaUrHhG47kWv1pty1k4wN9fetG7VFkuIgqcw/s320/Korean+Cabbage+2.jpg" width="240" /></a></div>
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<span style="font-family: "garamond";">Raw Korean Cabbage Bowl<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2.5 cups red cabbage – shredded<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 cups white cabbage – shredded<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 large carrots – shredded<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ bunch swiss chard or spinach – sliced<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 green onion – diced<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 cup mushrooms – chopped<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ avocado<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ teaspoon garlic powder<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ teaspoon turmeric<o:p></o:p></span></div>
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<span style="font-family: "garamond";">¼ teaspoon gritty sea salt (optional)<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ lemon – juiced<o:p></o:p></span></div>
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<span style="font-family: "garamond";">½ inch lemon peel – zested<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "garamond";">Shred both cabbages and carrots. Place them into a
large bowl (I did a cast iron pan to increase the flavor) Toss spices and lemon
juice and zest and massage with your hands for 2-3 minutes until the cabbage
and carrots begin to soften.<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Now slice the swiss chard into 1 inch ribbons. Add
to the bowl with the cabbage and carrots and massage again so the swiss chard
becomes a bright green color. Now add the diced onion and mushrooms. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">Sweet & Sour Ginger Mustard Dressing<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 inch of ginger<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">2 teaspoons mustard (preferably stone ground)<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1.5 lemons juiced<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">2.5 teaspoons soy sauce<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 tablespoon sesame seeds<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">1 tablespoons currants or raisins<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: "garamond";">½ teaspoon garlic powder<o:p></o:p></span></div>
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<span style="font-family: "garamond";">¼ cup water</span><br />
<span style="font-family: "garamond";"><br /></span></div>
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As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-3874854907005062402015-08-01T12:42:00.000-04:002015-08-01T12:42:42.014-04:0012 Tips for Healthy Weight Loss… with Benefits Beyond the Scale<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="MsoNormalCxSpFirst" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">By Michelle McMacken,
M.D. <span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<br />
(In case you missed it, <a href="http://www.richroll.com/podcast/michelle-mcmacken-md/">here</a> is Michelle on the recent RRP)<br />
<br />
<div class="MsoNormalCxSpFirst" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">As an internal
medicine physician and director of an obesity program, I am all too familiar
with the struggle that many people face when it comes to weight loss. The
statistics in my primary care practice mirror the U.S. national numbers: more
than 70% of us are overweight or obese.[i] I’ve seen many people attempt
to lose weight, become frustrated and disheartened, and turn to supplements,
pills, meal replacements, unhealthy fad diets, and surgery. Unfortunately, most
of these are short-term solutions without long-term weight-loss benefits (often
accompanied by troubling health consequences).<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit2N7NpLtC7-N7fK5m3WWRPcjiWO255idpawgihixG41lZREWMQVeTFNqcOOdnQ6EENMd2iACoQAySsoUuMBZ9_NFXneOK-vEjtx1jgMqFz6NZ09poGwiR01DE1zTYrrJ0fYVgEXJGb_hQ/s1600/apple+and+scale.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit2N7NpLtC7-N7fK5m3WWRPcjiWO255idpawgihixG41lZREWMQVeTFNqcOOdnQ6EENMd2iACoQAySsoUuMBZ9_NFXneOK-vEjtx1jgMqFz6NZ09poGwiR01DE1zTYrrJ0fYVgEXJGb_hQ/s320/apple+and+scale.jpg" width="320" /></a></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p><br /></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p><br /></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">The mechanisms that
regulate our body weight are highly complex – neurologic, genetic, hormonal,
environmental, social, and even microbiologic factors are at play. But these
factors do not necessarily determine our destiny! We have the power to override
them with the food and lifestyle choices we make every day.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Here are twelve of
my favorite weight-loss tips:</span></b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">1. <b>Start
“crowding out” animal products, high-fat foods, and processed foods.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Gradually add more
whole plant foods to your diet. You can begin with plant foods you already like
and build from there. Eat a whole plant food (such as a piece of fruit) or a
dish made from whole plants (such as a vegetable or bean soup or a salad)
before one of your usual meals, so that you won’t have as much room for the
less-healthful foods.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">If you are ready to
make the full leap to a whole-food, plant-based diet, you will likely see
benefits even faster. Consider trying one of the many plant-based/vegan
“kickstart” programs available online or in print.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">2. <b>Focus
on the positive—the nutrient-dense, high-fiber foods you are adding to your
diet—instead of what you are taking away.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Enjoy experiencing
new flavors (this is what I call “taste-bud rehab”), rather than focusing your
mental energy on the unhealthy foods you are trying to remove from your diet.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">3. <b>Choose
the right kind of carbs!</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Avoid processed
carbs, such as white bread, white rice, and white pastas, even if they are
vegan/plant-based. Stick to whole plant foods in their most natural form—brown
or wild rice, quinoa, barley, oats, sweet potatoes, beans, lentils, and of
course, an abundance of colorful vegetables and fruits.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">4. <b>Remember
that oil is a processed food.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Oil is very dense
in calories, so it can easily sabotage your weight-loss efforts. Oil-based
salad dressings, for example, dramatically increase the calories in a salad.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">5. <b>Avoid
liquid calories.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Don’t drink your
calories, especially in the form of sports drinks, sodas, other sweetened
beverages, and alcohol. The calories in these drinks add up fast and don’t fill
you up. And for weight loss, in my experience, eating whole fruit trumps
drinking fruit juice. Water is the only beverage we actually need.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">6. <b>Have
conversations with your family and/or close friends.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Talk to the people
you live with about how they can best support your weight-loss efforts. Many of
us have cravings for certain junk foods and/or sugary desserts, and when these
items are readily available in the kitchen, it’s pretty challenging to resist them.
Ideally, family members should be on board with not bringing these foods into
your house. In my practice, I encourage my patients to bring their partners and
other family members to their appointments with them, so we can talk about
behavior changes together.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">7. <b>Track
positive behaviors (such as taking a walk at lunch, trying a new vegetable, or
avoiding a sugary coffee beverage).</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Keep track of the
positives, so that you can look back and see the progress you are making. Many
of these changes have important health benefits, independent of weight loss.
Also, keep in mind that losing just 5% of your body weight can have significant
health benefits if you are overweight or obese.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">8. <b>Aim
for at least 30 minutes of physical activity most days of the week.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Your daily activity
can be as simple as walking. Although dietary changes tend to be more effective
than exercise for weight loss, exercise is key to preventing weight regain and
has numerous other health benefits.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">9. <b>Eat
as mindfully as you can.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Whenever possible,
avoid reading or using technology (television, computer, phone, gaming, etc.)
while eating. Savor each bite and focus on the experience of tasting your food.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">10. <span style="mso-spacerun: yes;"> </span><b>Be aware of your hunger cues.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Rate your hunger on
a scale of 1 to 10, where 1 is very full and 10 is extremely hungry. Don’t let
yourself get to a 9 or 10. This requires some planning. Eat something when your
hunger level reaches 7 or 8, so that you won’t become ravenous later and make a
desperate, unhealthy food decision.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">11. <b>Don’t
worry if you don’t lose weight right away.</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">The rate at which
people lose weight depends on many factors, including activity level, age,
muscle mass, health conditions and medications, and of course caloric intake. I
don’t encourage setting goals around the rate of weight loss. Rather, focus on
behavior and health goals, such as cooking at home more often, eating more
servings of whole plant foods, and increasing physical activity. For most
people, this approach will result in safe and sustainable weight loss. I’m not
a fan of fasting for weight loss, meal replacement programs, weight-loss
pills/supplements, or other practices that are not durable and do not promote
long-term health.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">12. <b>What
if you are already eating plant-based but not losing weight?</b><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Examine whether you
are eating refined carbohydrates and other processed foods on a regular basis.
Look out for added oils and sugars in your food. Are you eating out at
restaurants and/or getting take-out regularly? These meals tend to be much
higher in calories than similar meals prepared at home. Finally, consider
reducing portions of calorie-dense foods such as dried fruits, nuts, olives,
seeds, and avocados.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br /></div>
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<b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">So what is the best
way to eat for weight loss and overall health?</span></b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">We’ve known for a
long time, from large-scale observational studies, that vegetarians and vegans
consistently have lower body mass indexes and significantly lower rates of
obesity compared with omnivores.[ii],[iii],[iv],[v],[vi] Research also
shows that animal products are linked to weight gain[vii],[viii],[ix],[x],[xi],[xii] and
that plant-based diets are effective for weight loss, [xiii],[xiv],[xv],[xvi] without
calorie counting or measuring portions. [v],[xv],[xvi] This is likely due
in part to the high fiber content, which promotes satiety without excess
calories.<o:p></o:p></span></div>
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Research aside,
thousands of personal anecdotal reports and years of clinical experience attest
to the fact that people who begin following a whole-food, plant-based diet
almost always lose weight, and sometimes <a href="http://www.forksoverknives.com/category/success-stories/"><span style="color: #0000e9; text-decoration: none; text-underline: none;">dramatically</span></a>!<o:p></o:p></span></div>
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Probably the most
important benefit of following a <a href="http://www.forksoverknives.com/what-to-eat/"><span style="color: #0000e9; text-decoration: none; text-underline: none;">plant-based diet</span></a> for
weight loss is that it also decreases the risk of heart disease, high blood
pressure, high cholesterol, diabetes, dementia, certain cancers, and even death.[xvii],[xviii] I
know of no other “weight-loss diet” that can make such a claim. As a physician,
I don’t think we should be separating weight issues from other health risks. I
question the wisdom of following a diet (high-protein, low-carb, for example)
that might help you lose weight in the short term but increases your chance of
having significant health problems later on.<o:p></o:p></span></div>
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<b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p><br /></o:p></span></b></div>
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<span style="font-family: Garamond; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Michelle McMacken, M.D., is a
board-certified internal medicine physician and an assistant professor of
medicine at NYU School of Medicine. She practices primary care at Bellevue
Hospital Center in New York City, where she also directs a medical weight-loss
program. An enthusiastic supporter of plant-based nutrition, she is
committed to educating patients, medical students, and doctors about the power
of healthy eating and lifestyle modification. Be sure to connect and follow Dr.
McMacken on <span style="color: blue;"><a href="https://twitter.com/Veg_MD"><span style="color: blue;">Twitter</span></a>.</span></span><span style="font-family: "Trebuchet MS"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="color: #222222; font-family: Garamond; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">This article was
previously published on <a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #1155cc; text-decoration: none; text-underline: none;">Forks Over
Knives</span></a>.</span></b><span style="font-family: Garamond; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p> </o:p></span></b><b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p> </o:p></span></b></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">Sources:</span></b><span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;">[i]Prevalence of
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[ii]</span></a> Rizzo
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[iii]</span></a> Spencer
EA et al. Diet and body mass index in 38 000 EPIC-Oxford meat-eaters,
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S et al. Type of vegetarian diet, body weight, and prevalence of type 2
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[v]</span></a> Berkow
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[vi]</span></a> Wang
Y et al. Meat consumption is associated with obesity and central obesity among
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[vii]</span></a> Vergnaud
AC et al. Meat consumption and prospective weight change in participants of the
EPIC-PANACEA study. <i>Am J Clin Nutr</i> 2010;92:398–407.
<o:p></o:p></span></div>
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[viii]</span></a> Rosell
M et al. Weight gain over 5 years in 21,966 meat-eating, fish-eating, vegetarian,
and vegan men and women in EPIC-Oxford. <i>Int J Obes</i> 2006
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[ix]</span></a> Halkjær
J et al. Intake of total, animal and plant protein and
subsequent changes in weight or waist circumference
in European men and women: the Diogenes project. <i>Int
J Obes</i> 2011 Aug;35(8):1104–13.
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[x]</span></a> Hernández-Alonso
P et al. High dietary protein intake is associated with an increased body
weight and total death risk. <i>Clin Nutr</i> 2015 Apr 7. pii:
S0261-5614(15)00091–6.
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xi]</span></a> Vergnaud
AC et al. Macronutrient composition of the diet and prospective weight change
in participants of the EPIC-PANACEA study. <i>PLoS ONE</i> 2013;8:e57300
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xii]</span></a> Vang
A et al. Meats, processed meats, obesity, weight gain and occurrence of
diabetes among adults: findings from Adventist Health Studies. <i>Ann Nutr
Metab</i> 2008;52(2):96–104.
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xiii]</span></a> Turner-McGrievy
G et al. A two-year randomized weight loss trial comparing a vegan diet to a
more moderate low-fat diet. <i>Obesity</i> 2007 Sep;15(9):2276–81.
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xiv]</span></a> Turner-McGrievy
GM et al. Comparative effectiveness of plant-based diets for weight loss: a
randomized controlled trial of five different diets. <i>Nutrition</i> 2015
Feb;31(2):350–8.
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xv]</span></a> Barnard
ND. The effects of a low-fat, plant-based dietary intervention on body weight,
metabolism, and insulin sensitivity. <i>Am J Med</i> 2005
Sep;118(9):991–7.
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xvi]</span></a> Barnard
ND et al. A systematic review and meta-analysis of changes in body weight in
clinical trials of vegetarian diets. <i>J Acad Nutr Diet</i> 2015
Jun;115(6):954–69.
<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xvii]</span></a> Fraser
GE. Vegetarian diets: what do we know of their effects on common chronic
diseases? <i>Am J Clin Nutr</i>2009;89(suppl):1607S–12S.
<o:p></o:p></span></div>
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<span style="font-family: Garamond; mso-bidi-font-family: Helvetica;"><a href="http://www.forksoverknives.com/12-tips-for-healthy-weight-loss-with-benefits-beyond-the-scale/#_ednref"><span style="color: #0000e9; text-decoration: none; text-underline: none;">[xviii]</span></a> Tuso
et al. Nutritional update for physicians: plant-based diets.<i> Permanente
Journal</i> 2013;17(2):61–5.<o:p></o:p></span></div>
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As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com5tag:blogger.com,1999:blog-5673939991759509761.post-41125782626341699802015-07-15T19:00:00.000-04:002016-02-01T19:33:08.779-05:00Lemon and Herb Quinoa<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "garamond";">My new life in Argentina continues to excite and
challenge me, but I have to admit that I find it a bit ironic, that I now live
in quinoa’s native region, and yet I have to pay more for it than I did when I
was in the States! At 150 peso per kilo, it is easily the most expensive cereal
we buy. Especially when compared to lentils at 17 peso per kilo, or brown rice
at just 15 peso per kilo!<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga1SdK1uukDEWL0ur5rtfIO1bmT-c6Iu10X-ptC5Nhh-i5VyOmhIR7tov_dREpehL1T_ctKfBZmNjnQvB3hZWJcVH-3Vgs4GNEoIN_iHm2eYYHtmrgv0bvDmq3elPTeQNiBH7L4MRtsvT6/s1600/lemon+quinoa+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga1SdK1uukDEWL0ur5rtfIO1bmT-c6Iu10X-ptC5Nhh-i5VyOmhIR7tov_dREpehL1T_ctKfBZmNjnQvB3hZWJcVH-3Vgs4GNEoIN_iHm2eYYHtmrgv0bvDmq3elPTeQNiBH7L4MRtsvT6/s320/lemon+quinoa+.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";">Thankfully it’s not out of our reach as it is
becoming for many Argentines. The reason quinoa is becoming so expensive in one
of the top producing nations is obviously very complex, however one of the
simplest explanations is because quinoa has become more popular as it's healthful properties have become known. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">As I wrote in an older post on <a href="http://bringyourownlentils.blogspot.com.ar/2013/06/pseudograins-staples-for-fitness-and.html">pseudograins</a>,
quinoa is not a grain, but actually a seed. As such, it is naturally gluten-free.
It is also high in iron, B vitamins and calcium, as well as boasting a great
protein profile, containing roughly 15% of it’s calories from protein. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRrOcGW_f9corj1FTdqnrhyG9E4m6CXU0mUl3oXito8VpOoCtTVVtF1JIZrhkmPB043SsCoVVAH_hsZMv2naUG-PxFGRO5zXz01S3xfWHEcfMbhdJ9i65XT6QnIK_ztqnf7Mes601q8F-t/s1600/Lemon+quinoa+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRrOcGW_f9corj1FTdqnrhyG9E4m6CXU0mUl3oXito8VpOoCtTVVtF1JIZrhkmPB043SsCoVVAH_hsZMv2naUG-PxFGRO5zXz01S3xfWHEcfMbhdJ9i65XT6QnIK_ztqnf7Mes601q8F-t/s320/Lemon+quinoa+2.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";">This weeks recipe is a light and fluffy lemon and
herb quinoa that is perfect for summer time. It is versatile, and can be served as a side dish or as the main attraction. We served the dish on July 9, Argentina's Independence day (hence the Albicelete flowers,) and accompanied it with a simple
beet and cabbage salad. Both dishes were enjoyed by all. Best of all, the dish is quick and easy to prepare, but has a sophisticated taste as the Italian herbs blend beautifully with the cumin and lemon. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh8ZcYgwhJPNpyNuQ9KTPAB-t24Mq-fVAU19sI1_Xqsee4bQbq__95uq0msBCnl8djNYo9mrIXB4sguLxq0BmwDZ5fwz_tWppP_LUcjA_pDQV1UNR4t60W8RM1_wudAh_ghuuzer6XAbWv/s1600/lemon+quinoa+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh8ZcYgwhJPNpyNuQ9KTPAB-t24Mq-fVAU19sI1_Xqsee4bQbq__95uq0msBCnl8djNYo9mrIXB4sguLxq0BmwDZ5fwz_tWppP_LUcjA_pDQV1UNR4t60W8RM1_wudAh_ghuuzer6XAbWv/s320/lemon+quinoa+3.jpg" width="320" /></a></div>
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<span style="font-family: "garamond";">Lemon and herb Quinoa<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Serves 3-4<o:p></o:p></span></div>
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<span style="font-family: "garamond";">2 cups uncooked quinoa<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 cup brussel sprouts - steamed and halved<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 juiced lemon <o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 1/2” of lemon zest<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 teaspoon garlic powder<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 teaspoon cumin<o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 teaspoon thyme <o:p></o:p></span></div>
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<span style="font-family: "garamond";">1 teaspoon oregano<o:p></o:p></span></div>
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<span style="font-family: "garamond";">¼ teaspoon rosemary</span></div>
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<span style="font-family: "garamond";">Salt and pepper to taste<o:p></o:p></span></div>
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<span style="font-family: "garamond";">4 ½ cups <a href="http://bringyourownlentils.blogspot.com.ar/2013/01/easy-peasy-veggie-broth.html">veggie
broth</a><o:p></o:p></span></div>
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<span style="font-family: "garamond";">Bring the broth to a boil and add the quinoa. Cook
for about 10 minutes and add the lemon zest, and spices. Keep the lemon juice
to the side for now. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">Once the broth is almost fully absorbed and the
quinoa is close to being ready, add the steamed brussel sprouts. Combine well
so the flavors of the quinoa begin to set. I also added a half cup of cooked black
beans to the dish.<o:p></o:p></span></div>
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<span style="font-family: "garamond";">Once the broth has been completely absorbed, squeeze
the juice of the lemon onto the hot quinoa and brussel sprouts and toss well. <o:p></o:p></span></div>
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<span style="font-family: "garamond";">This dish can be served hot or cold.<o:p></o:p></span></div>
<br />
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com3tag:blogger.com,1999:blog-5673939991759509761.post-87577019838763656432015-07-01T21:04:00.001-04:002015-07-01T21:04:11.383-04:00Fish, Our Oceans, and Our Health - Pat II Farmed Fish<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">This is the second part to last years
post <a href="http://bringyourownlentils.blogspot.com.ar/2014/06/fish-our-oceans-and-our-health-part-i.html">Fish,
our Oceans and Our Health</a>. <o:p></o:p></span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">If you live in the US and consume fish,
chances are at least a percentage of the fish you eat are from fish farms. Roughly
half of all fish consumed in the U.S. is now from the aquaculture industry,
which is the fastest growing animal agriculture segment - in part due to misinformation about the sustainability and health of the product. Unfortunately farmed
fish are not the paragon of sustainability the industry wants us to believe.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO1uRL9acVbjT3dZms25fHqCduqO2Rt5lnxyXQTpFjvEwecPDFd3RH05xCvYUyG5DBBqr9hdKUb5MSb_IT-GwLIOE_w9QMQeO6Z_Mimv4icPAAIqbXD0anY1dOktkj2GG7YJwm0x1vhUuc/s1600/fish-farm.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO1uRL9acVbjT3dZms25fHqCduqO2Rt5lnxyXQTpFjvEwecPDFd3RH05xCvYUyG5DBBqr9hdKUb5MSb_IT-GwLIOE_w9QMQeO6Z_Mimv4icPAAIqbXD0anY1dOktkj2GG7YJwm0x1vhUuc/s200/fish-farm.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ8ms2o8sZhxpMdo9PXBQOxFpsppJRos-N8ME6pCt2jgvrGrMKRgnrs0dsNh7oTcU46o6NAC8eTh-LVEGzILzl1L4eUzUzmdZDe8-gcSTM52cPbHwvoGud0UPzClZFI-lPGLe-bgUvCRCe/s1600/fish-farm+2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ8ms2o8sZhxpMdo9PXBQOxFpsppJRos-N8ME6pCt2jgvrGrMKRgnrs0dsNh7oTcU46o6NAC8eTh-LVEGzILzl1L4eUzUzmdZDe8-gcSTM52cPbHwvoGud0UPzClZFI-lPGLe-bgUvCRCe/s200/fish-farm+2.gif" width="200" /></a></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">While many farmed fish live on GMO corn
or soy, certain fish cannot do that. Fish like tuna and salmon need to eat as
much as 5 pounds of fish for each pound of body weight. The result is that
feeder fish are being fished to the brink of near extinction to feed the
world’s farmed fish. </span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">This, of course, has a negative impact on the populations of
everyone’s favorite aquatic creatures- whales, dolphins, seals, and sea lions as
well as others - as their food supplies are quickly disappearing. As Dr.
Richard Oppenlander writes, “It is a bizarre, ecologically unhealthy circle,
where the demand to eat fish has taxed the oceans so there has been a
proliferation of controlled fish-farm production, which places further stress
on the oceans because of the need for fish-meal and oil in the production
process.”<o:p></o:p></span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">Not surprisingly, the fish that are fed
corn or soy are far less nutritious than their wild caught friends.
Loaded with toxins and lacking in the Omega 3s fish are famed for, farmed fish
make a great Christmas present for someone you hate. Since wild caught fish get
their omega 3 fatty acids by consuming plants (the same way we should!) or from eating smaller fish
that eat plants, farmed fish, which are typically fed corn, soy, or other foodstuffs
(as well as healthy doses of antibiotics just for good measure) contain little
or no omega 3s. Instead these unnaturally raised fish accumulate large amounts
of unhealthy fats and very little of the omega 3s for which they are so valued
in many circles. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;"><span style="font-size: 12pt; line-height: 115%;">Furthermore a new report shows that the
mercury levels in many fish actually cancel out the benefits of consuming their
Omega 3s in the first place, and since food is a packaged deal, it’s impossible
to just order the Omega’s while holding the mercury or PCBs on the side! One study that looked at 364 children in California found all of them exceeded safe
benchmark levels for arsenic, mercury as well as the banned pesticide DDT among others. The paper argued that the </span><span style="line-height: 18.3999996185303px;">children's</span><span style="font-size: 12pt; line-height: 115%;"> exposure to these toxins was largely due to their diet, and actually suggested that the best way to avoid them was by eating lower on the food chain, and specifically pointed to a plant-based diet as ideal.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">Another problem with farmed fish is
increased disease among the fish. Disease spreads among fish just like it does in
any other population. Since farmed fish - like their hoofed and beaked feed-lot counter
parts- live in their own excrement, diseases spread quickly.<span style="mso-spacerun: yes;"> </span>Not only our diseases rampant among the
fish in the tanks, but if any of them escape, they can also spread unusual
diseases among wild fish populations, only furthering the destruction of the rivers
and oceans (do yourself a favor and don’t google sea lice!). As one professor
of fisheries at the University of British Columbia has noted, fish farms “are
like floating pig farms.” <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">Farmed fish also have a huge impact on
our oceans environment. Vast amounts of feces, fertilizers, and antibiotics can
all cause the death of plants and sea life, as it causes massive algae
populations that leave inadequate oxygen for other forms of life. Known as
“dead zones” one need not look further than the Gulf of Mexico where there is a
dead zone – where nearly all the fish and plants have died – that is roughly
the size of half of Maryland.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">It is also worth noting that currently nearly 70%
of all farmed fish come from China where they have weak standards regulating
toxins, antibiotic use, and almost no concern for the environment. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;"><span style="font-size: 12pt; line-height: 115%;">For those that claim fish farms are the answer for how to get healthy,</span><span style="font-size: 12pt; line-height: 115%;"> </span></span><span style="font-family: Garamond; font-size: 16px; line-height: 18.3999996185303px;">sustainable </span><span style="font-family: Garamond; font-size: 12pt; line-height: 115%;">protein, they should really reconsider that stance. The weight of the evidence is against it. </span></div>
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<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">Sorry for the incredible delay in
posting part II. My original draft and research was lost and it took a while to
find the motivation to re-do it. <o:p></o:p></span></div>
<br />
<br />
Further Reading:<br />
<br />
<div class="MsoNormal" style="text-align: justify;">
http://www.mindbodygreen.com/0-11561/9-things-everyone-should-know-about-farmed-fish.html<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
“Overfishing: Plenty of Fish in
the Sea? Not Always.” <i style="mso-bidi-font-style: normal;">National
Geographic. </i><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
Ivan Macfadyen, “The Ocean is
Broken.” http://www.theherald.com.au/story/1848433/the-ocean-is-broken/<o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
Pauly, D., et all. “Towards
sustainability in world fishers,” <i style="mso-bidi-font-style: normal;">Nature</i>
2002.<o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">General Situation of World Fish Stocks,
United Nations Food Agriculture Organization (FAO)<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">Harrington, J.R., et all., “Wasted
Fishery Resources: Discarded By-Catch in the USA.” <i style="mso-bidi-font-style: normal;">Fish and Fisheries</i> 6. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">Janicke Nordgreen, et all.,
“Thermonociception in fish: Effect of two different doses of morphine on
thermal threshold and post-test behavior in goldfish.”<i style="mso-bidi-font-style: normal;">Elsevier</i> <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12.0pt; line-height: 115%;">Rosamond L. Naylor, et all., “Effect of
Aquaculture on World Fish Supplies,” <i style="mso-bidi-font-style: normal;">Nature</i>
Vol. 405, June, 2000.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond; font-size: 12pt; line-height: 115%;">Oppenlander, Richard. </span><i style="font-family: Garamond; font-size: 12pt; line-height: 115%;">Food Choice and Sustainability: Why Buying
Local, Eating Less Meat, and Taking Baby Steps Won’t Work.</i><span style="font-family: Garamond; font-size: 12pt; line-height: 115%;"> New York,
Langdon Street Press, 2013.</span></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-46971936469378365212015-06-15T22:29:00.000-04:002015-06-15T22:29:27.954-04:00A traditional Argentine Fiesta: Carbonada<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal">
<span style="font-family: Garamond; text-align: justify;">Last week, M and I
invited her younger brother and his girlfriend over for a traditional Argentine
fiesta. </span></div>
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<span style="font-family: Garamond; text-align: justify;"><br /></span></div>
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<span style="font-family: Garamond; text-align: justify;">We made a gaucho stew that hales from the northern regions of Argentina
called Carbonada. While it appeares to call for a lot of ingredients, the
truth is its more of a kitchen-sink type of dish, so feel free to get creative
with this savory and sweet dish.</span></div>
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<br /></div>
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<span style="font-family: Garamond;">We served the stew inside
a roasted gourd that is very common here in Argentina called, Zapallio Okaido
(cabotea). However any large squash would be fine, but I think acorn squash is
the closest Northern American counterpart to the Okaido.<o:p></o:p></span></div>
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<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCBh-wlGcUxFF7mbLdnsrNMXqLFJAVZz7bL30pEKKMwonCw27hXLo_wJV4iL-l-x-m3wKl2dxx6zVRXDs6SJSx7p1fHyLUXTpZtDc7_h_8m36f2tAYOjPF7pRdx9rjByJ_meYNwwe88C1g/s1600/carbonada.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCBh-wlGcUxFF7mbLdnsrNMXqLFJAVZz7bL30pEKKMwonCw27hXLo_wJV4iL-l-x-m3wKl2dxx6zVRXDs6SJSx7p1fHyLUXTpZtDc7_h_8m36f2tAYOjPF7pRdx9rjByJ_meYNwwe88C1g/s320/carbonada.jpg" width="240" /></a></div>
<br /></div>
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<span style="font-family: Garamond;">The stew is a savory and
sweet dish (that is what the apple and apricots are for). Traditionally the
stew was thrown together in the morning and cooked while the gauchos worked and
then served at midday when the sun forced the gauchos to stop and rest during the hottest part of the day. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">We invited family over and all shared </span><a href="http://bringyourownlentils.blogspot.com.ar/2014/08/yerba-mate-beautiful-south-american.html" style="font-family: Garamond;">mate</a><span style="font-family: Garamond;">
while the stew finished cooking. Once the stew was ready we transferred it to a
roasted gourd and served it with a large salad. When we served the stew from
inside the gourd, we also scrapped away at the gourd to include some of the
flesh of the roasted gourd. If you want, you can skip the roasted gourd,
however it does make for a beautiful centrepiece. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;">While the entire stew
takes about 30 minutes of prep and about 1 hour of cooking time, it is a quite
easy and very hearty. The stew can also be frozen and saved for future meals.<o:p></o:p></span></div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1x8ItaTt9zC1ZSFzuHc25ooZOBjZ2_zf0-rPubDKEfHvR5f7D6VH_1L7eDZOlsOBvAHsG3yZw0XP1GlXi3b_pRUkZUm7as5zduYkRlfAeZmr1xmtuoD7XQijB_f9B0hy9RSkajjMrMeoH/s1600/carbonada+III.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1x8ItaTt9zC1ZSFzuHc25ooZOBjZ2_zf0-rPubDKEfHvR5f7D6VH_1L7eDZOlsOBvAHsG3yZw0XP1GlXi3b_pRUkZUm7as5zduYkRlfAeZmr1xmtuoD7XQijB_f9B0hy9RSkajjMrMeoH/s320/carbonada+III.jpg" width="320" /></a></div>
<br /></div>
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<span style="font-family: Garamond;">Carbonada<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">Serves 5-6<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">3 medium sized white
potatoes - cubed<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">2 medium sized sweet
potatoes - cubed<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">2 cups of squash or
pumkin – cubed<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 cup of brown rice<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 large sweet onion -
diced<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 medium red pepper –
chopped <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">3-4 stalks of celery –
chopped <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">¾ red apple – finely
cubed<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">½ cup of dried apricots
or a can of dried peaches<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 full ear of corn or 1
can of sweet corn<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 can of diced tomatoes<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 small can of tomato
paste<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 cup of white wine<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">6-7 cups of <a href="http://bringyourownlentils.blogspot.com.ar/2013/01/easy-peasy-veggie-broth.html">veggie
broth</a> or water<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">Spices – Start with small
amounts and adjust to taste as the stew cooks<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 tablespoon Italian
seasoning mix (marjoram, thyme, parsley and rosemary)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 tablespoon garlic
powder<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">½ tablespoon onion powder
<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 teaspoon black pepper<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">1 teaspoon salt<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">2 bayleafs<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">½ teaspoon of organic
brown sugar (optional or maple syrup) <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">¼ teaspoon cayenne pepper<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">Begin by sautéing the
onion, red pepper and garlic with a bayleaf in a large pot. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;">Once the onion begins to
turn transparent, add celery, tomatoes, tomato paste, and all the spices into
the pot. Cook for 5 minutes. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;">Add the potatoes, sweet
potatoes, squash, corn, apples and apricots along with 2-3 cups of broth.
Mix everything together and allow to cook for another 5 minutes. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;">Once the soup comes to a
boil, add the cup of rice. If your pot is not large enough, you can cook the
rice separately if needed, however if you can, cook the rice with the rest of
the dish as the rice will absorb a lot of the flavors. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;">Once you add the rice,
add another 2 cups of water and ½ teaspoon of sugar (this is optional however the
sugar is very minimal and is used to help enhance the other flavors. If you
prefer, try using a small amount of maple syrup - unfortunately we don’t have
access to maple syrup down here). Turn the heat down so the stew is cooking on
a low simmer. As the rice cooks, and the liquid evaporates, continue adding
broth or water in small amounts and stir occasional to keep the bottom from
burning. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">Allow to cook for 30 – 40
minutes. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Garamond;">Preparing the Gourd<o:p></o:p></span></div>
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<span style="font-family: Garamond;">If you want to serve this
inside of a gourd as we did, start by washing the outside of the gourd, cut the
top off and clean out the inside as if you were craving a pumpkin. We put ½ cup
of plant-based milk inside the gourd and then roasted it in the oven at 300
until the milk completely evaporated – roughly 20- 30 minutes. Make sure the skin can
be easily pierced, and the flesh of the gourd is soft and brightly colored. Let
it cool while the stew is finishing and then transfer everything inside. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOS6zkrKBPS6Onom13qrmtPee1ETUXJxTHWyqSsxoebu1iGUD_pFi_X9lmnYn71KpgnHBw7Kxr46A87Hz-JoUwauo_T5Fyt8kxoFMKiCkx8Ot_jRjactxMQGhGL4Ds2aqs-DBAj41Vcvkv/s1600/carbonada+II.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOS6zkrKBPS6Onom13qrmtPee1ETUXJxTHWyqSsxoebu1iGUD_pFi_X9lmnYn71KpgnHBw7Kxr46A87Hz-JoUwauo_T5Fyt8kxoFMKiCkx8Ot_jRjactxMQGhGL4Ds2aqs-DBAj41Vcvkv/s320/carbonada+II.jpg" width="230" /></a></div>
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<span style="font-family: Garamond;"><br /></span></div>
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<span style="font-family: Garamond;">This dish would make for a wonder holiday meal, particularly in the fall and winter months as it is quite hardy. <o:p></o:p></span></div>
<div style="text-align: justify;">
<br /></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com0tag:blogger.com,1999:blog-5673939991759509761.post-54797902244269410032015-06-01T11:00:00.001-04:002015-06-02T22:12:35.210-04:00Argentina Food Culture and Black Bean & Barley Burgers<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">I’ve now been in Argentina for several weeks and
the immediate culture shock is wearing off. I’m still amazed, but no-longer as
shocked that the buses (or boni’s as they’re called) open their doors to let
passengers off before coming to a stop, or that they begin moving while
passengers are still boarding, or that they often just blow by you without
stopping at all for no reason other than the driver just didn’t want to pick
you up. Whenever this happens, a smile spreads across M’s face as she says,
“Welcome to Buenos Aires,” in her most sarcastic tone. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Also, currency is a little fluid here. Because the
peso is currently so cheap, they really don’t use anything smaller than a
one-peso coin. As a result places often round to the nearest peso to make
giving change easier. However, sometimes
at some of the small markets, instead of giving change, they try and give you
little candies instead. That’s right, their money is so cheap it’s comparable
to small tasteless candies. While astonishing, and slightly hilarious, it is
troubling that candy is given instead of coins, considering the President (who
in my opinion is both delusional as well as dangerous) declared that diabetes
is <a href="http://www.dailymail.co.uk/news/article-2293564/Diabetes-rich-mans-illness-Argentinas-president-provokes-outrage-saying-illness-afflicts-affluent-eat-live-sedentary-lifestyles.html">a
rich person disease</a> while also saying Argentines should be proud that they
are now the world’s largest consumers of Coke. All of this on top of the fact that
nearly <a href="http://tn.com.ar/economia/cristina-se-jacta-del-consumo-de-gaseosas-en-argentina-y-el-mundo-va-por-otro-camino_572886">60%
of the adult population in Argentina is obese</a>. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">There have been other really interesting learning
moments as well. For instance I’ve stopped saying I’m “from America” or am “an
American.” (Soy de America). I’ve stopped doing this not because I’m ashamed to
be from the US, or because I’m afraid how people will respond towards me. (While
Argentina’s government hasn’t been particularly warm towards the US, the
average person has nothing against us.)<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Instead Argentino’s find it arrogant that people
from the United States use the term “American” to apply solely to themselves.
They are also “Americans” in their view. So are people from Uruguay, Mexico,
and Canada. In fact, in school they are taught that there is only one American
continent, while those who grow up in the US are taught that North and South
America are separate. It’s true, I’ve looked this up, and apparently the
concept of a continent is a completely unscientific term. Instead I now say
“Soy de Estados Unidos” or just tell people I’m from New York – although they
insist on calling it “Nueva Chork” (In Argentina the Y makes a CH sound.) I
wonder how they would like it if I referred to Buenos Aires as "Good Airs?"<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">The food culture here is also really different
from the one I was use to. In New York, you can literally get any type of food
or spice at any time of the year – not to mention you can order anything you
want from the internet. Here it is a different story. First off, Argentina
remains more of a seasonal eating culture than the US. It’s almost winter, and
produce like grapes are very hard to find, and berries are non-existent. The
idea of ordering food from the internet seems to be completely foreign to them.
Instead we eat what is in season, and M and I and are currently inundated with
incredible, and very cheap and delicious squashes, gourdes and other root veggies,
which I’ve been enjoying immensely. Except mandiocas… I don’t see how anyone
can enjoy these dirty, little, fibre-packed roots… <o:p></o:p></span></div>
<!--EndFragment--><span style="font-family: Garamond;"> </span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-EOK3Pw6dON_4TNuOBF2QIeRuGJxeFGlgrZPrgF1a1Fx-WyJlCZB5soXITo38aecR7mC0fFPivF325UBYqDtzqXUbKoZPLqZfvrRnOs3ws6Kh3-9FfHnHyeiKfUpi-7tkbKoo88ryosaZ/s1600/bonplan+market.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-EOK3Pw6dON_4TNuOBF2QIeRuGJxeFGlgrZPrgF1a1Fx-WyJlCZB5soXITo38aecR7mC0fFPivF325UBYqDtzqXUbKoZPLqZfvrRnOs3ws6Kh3-9FfHnHyeiKfUpi-7tkbKoo88ryosaZ/s320/bonplan+market.jpg" width="240" /></a></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Veganism and plant-based eating is still pretty
unknown here. If I had to guess, I’d say it is roughly 8-10 years behind New
York, which, all things considered, isn’t so bad. In fact, I think veganism is
more advanced in Buenos Aires than it was in south central Pennsylvania. I was
given a “go vegan” leaftlet when I walked passed the National Zoo, and
increasingly places and products are advertising as "vegano." There are also two
restaurants here that can compete, if not beat, any restaurant in New York for creativity and flavor – and for ½ the price! <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">While it is true that much of the Argentine meat
is “free-range” even this is starting to change and increasingly (and without
much comment in the press, or the publics awareness), their cattle management
is being more industrialized. The northern provinces of Argentina, which looks
like could be a completely separate country, is a Monsanto powerhouse. <a href="http://www.bbc.com/news/magazine-27373134">GMO soy has become the nations
leading export</a>. Much of this soy ultimately fattens animals for consumption
in the States.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">And if you are thinking there is nothing wrong
with that, <a href="http://www.aljazeera.com/programmes/peopleandpower/2013/03/201331313434142322.html">think
again</a>. Not only have cancer rates in Argentina recently doubled
according to a report from the Ministry of Health in Cordoba, Argentina, but
birth defects in the agricultural regions have also risen. </span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">See… the decision to
consume meat is not only a personal choice but impacts all of us. Just ask <a href="http://www.nytimes.com/2014/03/08/opinion/meat-makes-the-planet-thirsty.html?_r=0">California</a>
how our consumption of animals is impacting their state. As a result, M and I have put
an increased importance on purchasing organically grown food when possible.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">All of this said, I love Argentina, besides Spanish,
I am learning a lot about their culture</span><span style="font-family: Garamond;"> </span><span style="font-family: Garamond;">and
politics and it all fascinates me. The culture is a unique blend of ancient and modern, and Argentina is a physically beautiful nation. I’m looking forward to the opportunity to travel beyond the
city soon.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">Over the weekend, I invited two new friends over
for dinner when M was working a 24 -hour shift. These black bean and barley
burgers were on the menu for that night, and they are absolutely delicious.
Since they are perfect for a summer-time BBQ, I hope you enjoy them as well!<o:p></o:p></span></div>
</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoNZqZZQg6SDCD6HIL7m5Du_JhbmQvBFS9h_vM_-wIK1Ojk3DVia-wO-Fnduo1sus-Ih7zb2OMn1uZRN0qQS3Lyp6SY-PNUaiiq5a-gEoUn2qWHWQmsh4B3Dd1DeCGIeRIXjKVoeYlXRM/s1600/Black+Bean+Burgers+II.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfoNZqZZQg6SDCD6HIL7m5Du_JhbmQvBFS9h_vM_-wIK1Ojk3DVia-wO-Fnduo1sus-Ih7zb2OMn1uZRN0qQS3Lyp6SY-PNUaiiq5a-gEoUn2qWHWQmsh4B3Dd1DeCGIeRIXjKVoeYlXRM/s320/Black+Bean+Burgers+II.jpg" width="320" /></a></div>
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<br /></div>
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<span style="font-family: Garamond;">Black Bean & Barley Burgers<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Makes 8 Patties<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 cup black beans or two cans of black beans<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 cup barley* <o:p></o:p></span></div>
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<span style="font-family: Garamond;">½ cup old fashioned oats<o:p></o:p></span></div>
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<span style="font-family: Garamond;">3 cloves garlic<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 carrot – chopped<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 tablespoon tomato paste<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 tablespoon ground flax seed<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 tablespoon garlic powder<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 teaspoon onion powder<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 teaspoon turmeric<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 bay leaf<o:p></o:p></span></div>
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<span style="font-family: Garamond;">¼ - ½ teaspoon cayenne pepper<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Black pepper and salt to taste<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Cook the beans for 30 to 40 minutes in boiling
water (if you are using dried beans). Add barley, garlic cloves, bay leaf, and
more water (if necessary). Cook until the beans and barley are soft and fully
cooked – roughly 30 more minutes. About 8-10 minutes before the beans and
barley finish cooking, add the garlic powder, carrot, and turmeric. Cook until
the water is fully absorbed.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Transfer the beans and barley with the remaining
spices and flax seed to either a blender or food processor. Blend until almost
smooth (you want to keep the mixture slightly chunky). <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Add the oats and tomato paste and mix well using a
strong fork or your hands. Let the mixture sit for 10 -15 minutes. During this
time, check the spices and make any necessary adjustments.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Heat a pan while forming patties with your hands.
Place each patty in the hot pan and cook for 3-5 minutes before flipping.
Repeat until both sides are well browned. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">I've learned some traditional Argentine dishes as well, and will be blogging them soon, so be sure to keep checking back!</span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Chau<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;"><span style="mso-spacerun: yes;">*Barley contains gluten so these are not suitable for those following a gluten-free diet. Try subbing brown rice for a gluten-free version. </span><o:p></o:p></span></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com3tag:blogger.com,1999:blog-5673939991759509761.post-24545585919718658502015-05-15T10:26:00.000-04:002015-05-15T10:26:49.232-04:00Oil-free Swiss Chard Saag and Roti bread<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Saag, which is typically a well-cooked blend of
spinach and other greens, has always been one of my favorite Indian dishes. My
good friend <a href="http://a-soy-bean.blogspot.com.ar/">Abby Bean</a> will
attest that I had trouble sharing the dish when we ordered it together last
year after the <a href="http://a-soy-bean.blogspot.com.ar/2014/03/iv-my-experience-at-ivy-league-vegan.html">Ivy-League
Vegan Conference</a>. It was also a must-get dish when I went to a vegetarian
Indian restaurant in Dubai. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Until recently, I always had trouble recreating it
<a href="http://bringyourownlentils.blogspot.com.ar/2013/03/more-than-just-empty-calories-harmful.html">without oil</a>. That said, I’m pretty sure this recipe not only significantly
increases the nutrition profile of the classic dish, but it also has an
out-of-this world taste! <o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJjERyDLx5k5v-d2yV72Gn6Mnd4Za_EQKXYgKS83laVzz3A0J1ZMxfMTHlwHcXI84yue1G9mCG1aV_8Vn8B0FDMyJMZbNbQqRCvnYs2Oms_cDqnWzYkfzeDNt21iQwGchaJUXwIP34CIvF/s1600/saag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJjERyDLx5k5v-d2yV72Gn6Mnd4Za_EQKXYgKS83laVzz3A0J1ZMxfMTHlwHcXI84yue1G9mCG1aV_8Vn8B0FDMyJMZbNbQqRCvnYs2Oms_cDqnWzYkfzeDNt21iQwGchaJUXwIP34CIvF/s320/saag.jpg" width="187" /></a></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">A few nights ago, after my daily four hour-long
Spanish class, while M was working a 24-hour shift, I decided to surprise her with this as it is one of her favorite recipes of mine. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">The following night we had a classic Indian
sampling. I made the Saag, along with my <a href="http://bringyourownlentils.blogspot.com.ar/2012/12/red-lentil-and-spinach-dal.html">lentil
dal</a>, and a simple cauliflower and potato aloo gobi. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Because I was making a few dishes, I left the rice
out of the dal recipe, making it a more classic red dal. Instead, I cooked a
large bowl of brown rice with cumin seeds, two bayleafs, a pinch of salt, and a
well-chopped carrot. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">M and I also decided to try a simple, whole-wheat
roti bread, which brought the entire dish together and gave it a more authentic
Indian feel.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">This dish uses Swiss chard instead of the more
classic spinach, but I’ve also used kale prior to moving Buenos Aires. Swiss
chard is not only high in <a href="http://bringyourownlentils.blogspot.com.ar/2012/06/vegan-doping-forget-carbo-loading-lets.html">nitrates</a>,
but it may also help prevent your skin from wrinkling, as a paper published in
the Journal of the American College of Nutrition observed that those with the
highest green leafy vegetable consumption tended to have the fewest wrinkles...
So eat away!<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">The dish can also stand alone and is a delicious
and nutrition-packed dinner when served with bread or on top of rice.</span><span style="font-family: Garamond;"> </span><span style="font-family: Garamond;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq1RDr5fY9u5t_0gWCWdCpG46jqFRjpp9kFXdfBNeCk5dssZEnGuESXobQBPQ4vpAklwF969kigRCgTPym7Ydvvv1I8QD7aTSSl8n0losZtIhyV7YAW6sYWb9nSXVnNjaGokyDH4hexMLq/s1600/saag+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq1RDr5fY9u5t_0gWCWdCpG46jqFRjpp9kFXdfBNeCk5dssZEnGuESXobQBPQ4vpAklwF969kigRCgTPym7Ydvvv1I8QD7aTSSl8n0losZtIhyV7YAW6sYWb9nSXVnNjaGokyDH4hexMLq/s320/saag+2.jpg" width="320" /></a></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;">Swiss Chard Saag<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Serves 4<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">½ bunch swiss chard – stemmed and roughly chopped<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 large onion – chopped<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1” chunk of fresh ginger - chopped<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">3-4 cloves garlic - chopped<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 cup plant-based milk<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">½ cup <a href="http://bringyourownlentils.blogspot.com.ar/2013/01/easy-peasy-veggie-broth.html">broth</a>
or water<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">¼ cup cooked chickpeas or 1 handful cashews<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">2 tablepsoons tomato paste<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">3-4 taplespoons <a href="http://bringyourownlentils.blogspot.com.ar/2013/11/preserving-immune-function.html">nutrition
yeast</a><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 teaspoon cumin (seeds or powder) - toasted<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 teaspoon turmeric<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 teaspoon coriander <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 teaspoon garma masla<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">A pinch of chili seeds or cayenne pepper <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">½ teaspoon salt<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Black pepper to taste<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">½ cup cooked split green peas (optional) <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">To begin, dry sauté the chopped onion. After a few
minutes, add the garlic, ginger and cumin. Cook for a few more minutes on
medium heat before adding the swiss chard. Slowly add a few tablespoons of
water or broth as needed to keep the cumin from sticking. After 5 minutes, the
swiss chard should begin to soften and become bright green. Remove from heat
and let cool.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Once the sautéed greens are cool enough, combine
all the ingredients in a high-speed blender or food processor. A hand-held
blender also works well. Blend well. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">This is a dish that you will want to test the
spices as you cook and adjust accordingly. If you are serving this dish on it’s
own, consider adding a half cup of cooked green peas to the dish. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhglZijwcSBMoVSiApzXitB6Uq3g3zjTHsz0tUTZxfFCpG6AGIQ2jHIaiV6EFVJ2bfpDcgS0ndTc42o5-lRLYl_QBnS4jqIq98MICEiBfHJRxtPF8myqdWcb0arBmSi7fsNKD1JTvFlKhBx/s1600/Saag+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhglZijwcSBMoVSiApzXitB6Uq3g3zjTHsz0tUTZxfFCpG6AGIQ2jHIaiV6EFVJ2bfpDcgS0ndTc42o5-lRLYl_QBnS4jqIq98MICEiBfHJRxtPF8myqdWcb0arBmSi7fsNKD1JTvFlKhBx/s320/Saag+3.jpg" width="240" /></a></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Whole Wheat Roti Bread (Chapatis) <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Roughly makes 10 pieces<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">2 cups whole wheat flour<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">1 cup of warm water<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">½ teaspoon salt<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">While this bread is very simple to make it does
take a little time for it to set so plan accordingly and try and start the
bread at least one hour before you plan on eating. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Most roti recipes call for a tablespoon of oil,
but as you’ll see, it’s completely unnecessary for the recipe. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Simply put the flour into a large bowl with the
salt. Then slowly pour the warm water onto the flour. Knead the flour until it
becomes a sticky dough. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Form the dough into a ball and cover the dough and
let it sit for at least 1 hour although 2 hours is preferable. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Using your hands, pull about the amount of a walnut
(in the shell) from the dough and flatten it until very thin. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Place the flattened dough onto a hot pan and cook
until the side starts to crisp and puff up. Flip over and repeat. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: Garamond;">Hope you enjoy these dishes. <o:p></o:p></span></div>
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<span style="font-family: Garamond;">Chau!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">M.B. Purba,<i style="mso-bidi-font-style: normal;"> </i>et. al. “Skin Wrinking: Can food make a Difference?” <i style="mso-bidi-font-style: normal;">Journal of the American College of
Nutrition. </i>Feb. 2001 71-80.<o:p></o:p></span></div>
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<span style="font-family: Garamond; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Scientific Opinion of the Panel on
Contaminants in Food. Nitrate in Vegetables. <i style="mso-bidi-font-style: normal;">The EFSA Journal </i>2008 1-79.</span><span style="font-family: Garamond;">
<o:p></o:p></span></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-6935854640062977232015-05-01T10:32:00.003-04:002015-05-01T10:38:42.440-04:00Mi Nueva Vida & Bok Choy Margherita Pizza<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: Garamond;">As most of you know, I recently relocated from </span><a href="http://bringyourownlentils.blogspot.com.ar/2015/03/a-year-without-kale-and-best-tofu.html"><span style="font-family: Garamond;">New York, New York to Buenos Aires, Argentina</span></a><span style="font-family: Garamond;">. After a very bumpy flight, we arrived safely in
the afternoon of April 21.</span></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;">Since then it has been a whirlwind. We spent the
previous week prior to my move, packing, cleaning, and clearing out, and then
we spent the better part of our first week in Buenos Aires doing the same in our new
apartment - cleaning, unpacking, organising, and what seemed like an unlimited amount of laundry! It’s
been exhausting. <o:p></o:p></span></div>
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<span style="font-family: Garamond;">But things are finally starting to settle down </span><span style="font-family: Garamond;">(We literally fueled ourselves for the first few days with lots of </span><a href="http://bringyourownlentils.blogspot.com.ar/2014/08/yerba-mate-beautiful-south-american.html"><span style="font-family: Garamond;">mate</span></a><span style="font-family: Garamond;">.)</span><span style="font-family: Garamond;"> </span></div>
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<span style="font-family: Garamond;"><br /></span></div>
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<span style="font-family: Garamond;">Life here is fantastic.</span><span style="font-family: Garamond;"> Argentina is entering fall, but from what I hear it’s been far more pleasant
and warm here than it has been back in New York. I start my immersion Spanish
courses later this week (5 days a week – 4 hours each day!) If I can’t learn
Spanish under these conditions, well… then I guess I'm hopeless! Next month I'll be starting a new online program from Cornell University, and I plan on teaching English part-time as well. I am also continuing
to see clients for </span><a href="http://www.bringyourownlentils.com/#!about2/cifc"><span style="font-family: Garamond;">BYOL Nutrition & Wellness counseling</span></a><span style="font-family: Garamond;">.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZKyj2Zae70t7PQIrAfqaj0erPuh-fOoil3iGrBTNi2kAPW6gY_SyWyAp-lINFax_ZCV2PUn4ahdLBzhvbt_COMA5PV2zMeLDcy3sr752GidWZMuCG9ah0NkU3f44HFpaXluAXU4rgRUbx/s1600/Margherita+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZKyj2Zae70t7PQIrAfqaj0erPuh-fOoil3iGrBTNi2kAPW6gY_SyWyAp-lINFax_ZCV2PUn4ahdLBzhvbt_COMA5PV2zMeLDcy3sr752GidWZMuCG9ah0NkU3f44HFpaXluAXU4rgRUbx/s1600/Margherita+1.JPG" height="243" width="320" /></a></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;">But with all the changes, I haven’t forgotten about
dinner! I made this Bok choy and Basil Margherita Pizza on one of our first
nights here. It’s pretty simple especially if you use a pre-made pizza crust or make a slightly altered
version of my protein packed, gluten-free </span><a href="http://bringyourownlentils.blogspot.com.ar/2014/08/cumin-spiced-hummus-and-gluten-free.html"><span style="font-family: Garamond;">lentil bread</span></a><span style="font-family: Garamond;"> ahead of time. <o:p></o:p></span></div>
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<span style="font-family: Garamond;">Bok Choy & Basil Margherita Pizza
(Gluten-Free)<o:p></o:p></span></div>
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<span style="font-family: Garamond;">Serves 2<o:p></o:p></span></div>
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<br /></div>
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<u><span style="font-family: Garamond;">Gluten-Free Crust:<o:p></o:p></span></u></div>
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<span style="font-family: Garamond;">½ cup green lentils<o:p></o:p></span></div>
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<span style="font-family: Garamond;">½ cup brown rice<o:p></o:p></span></div>
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<span style="font-family: Garamond;">¼ cup <a href="http://bringyourownlentils.blogspot.com.ar/2013/06/pseudograins-staples-for-fitness-and.html">amaranth </a><o:p></o:p></span></div>
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<span style="font-family: Garamond;">2 tablespoons <a href="http://bringyourownlentils.blogspot.com.ar/2014/09/the-power-of-flax.html">flaxseed</a> (optional)<o:p></o:p></span></div>
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<span style="font-family: Garamond;">salt to taste<o:p></o:p></span></div>
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<span style="font-family: Garamond;">Two generous pinches of dried Italian seasoning (basil, rosemary, thyme, tarragon) </span></div>
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<span style="font-family: Garamond;">water<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">I recommend making the crust ahead of time so it
can fully set and dry out, making for a crispier pizza crust. </span><span style="font-family: Garamond;">If you make the crust ahead of time, this pizza only takes about 25 minutes.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1phrL4iLMULQLvjAVDHR1S5bmgoM6Wl1ulHrlsf9vg6hnv2Bh8683FUBQlar96L4i9cEov_irD4gkTdPfWpIrUd3ggsGkBMI6QfOhElONVcDX0PJB8QS58jfXTtgbMRGxTlyJr5jb7BCm/s1600/Margherita+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1phrL4iLMULQLvjAVDHR1S5bmgoM6Wl1ulHrlsf9vg6hnv2Bh8683FUBQlar96L4i9cEov_irD4gkTdPfWpIrUd3ggsGkBMI6QfOhElONVcDX0PJB8QS58jfXTtgbMRGxTlyJr5jb7BCm/s1600/Margherita+2.JPG" height="239" width="320" /></a></div>
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<span style="font-family: Garamond;"><br /></span></div>
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<span style="font-family: Garamond;">To keep the crust from becoming fluffy, don't add the yeast or baking soda found in the original recipe. Start by soaking
the lentils, rice, and amaranth together in a large bowl with warm water. I
like to let this soak for around five hours, but one hour at least (tip, if you are soaking for a shorter time, add either a vinegar or hydrogen peroxide</span><span style="font-family: Garamond;"> to the water to breakdown the acids found in these cereals more quickly. Personally</span><span style="font-family: Garamond;">, I like to soak
these cereals before heading to bed or off to work, they’ll be ready when you
wake up or come back home). </span></div>
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<br /></div>
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<span style="font-family: Garamond;">After soaking, rinse the ingredients well, and
transfer to a blender or food processor – a hand-held immersion blender works
well too. Blend with just enough water so the cereals are nearly but not
completely immersed in water. Blend until smooth. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">Now bake the “dough” at 350 for 25 minutes or
until completely browned and firm. Now let the crust cool. <o:p></o:p></span></div>
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<span style="font-family: Garamond;"><u>Toppings:</u></span></div>
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<span style="font-family: Garamond;">1-2 large tomatoes - sliced<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 small bunch bok choy – chopped, greens only<o:p></o:p></span></div>
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<span style="font-family: Garamond;">Small head of garlic - oven-roasted and diced<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 handful fresh basil<o:p></o:p></span></div>
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<span style="font-family: Garamond;">1 jar of your favorite tomato sauce (or make your own*)<o:p></o:p></span></div>
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<span style="font-family: Garamond;">Red and Black pepper to taste<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">Pre-heat the oven to 300. While you are preparing
everything else, peel and crush 5 to 6 cloves of garlic and wrap them in
tinfoil and place them in the oven for about 10 – 15 minutes. <o:p></o:p></span></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;"><o:p>*Because a Margherita pizza is all about the sauce, I like to make my own whenever I have the time. Using a jarred or canned sauce is fine too, but making your own only takes a few extra minutes and really increases the flavor! If you have the time and inclination, try this sauce and let me know what you think!</o:p></span></div>
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<span style="font-family: Garamond;"><o:p>1 large can of chopped tomatoes (I like to get salt-free)</o:p></span></div>
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<span style="font-family: Garamond;"><o:p>4-5 sundried tomatoes (if they are hard, try soaking them in warm water for a few minutes) </o:p></span></div>
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<span style="font-family: Garamond;"><o:p>2 heaping tablespoons nutritional yeast</o:p></span></div>
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<span style="font-family: Garamond;"><o:p>1 large handful of fresh basil</o:p></span></div>
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<span style="font-family: Garamond;"><o:p>1 small handful of cashews (roughly 8-12 cashews)</o:p></span></div>
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<span style="font-family: Garamond;"><o:p>1/2 teaspoon dried rosemary</o:p></span></div>
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<o:p><span style="font-family: Garamond;">cayenne pepper to taste</span></o:p></div>
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<span style="font-family: Garamond;"><o:p>a pinch of date sugar or your favorite sweetener</o:p></span></div>
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<span style="font-family: Garamond;"><o:p>salt and black pepper to taste</o:p></span></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;"><o:p>Blend all of the sauce ingredients together until smooth. </o:p></span></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;">Now spread the sauce onto the crust and begin to
add your remaining toppings. Start by placing the sliced tomatoes around the pizza. Get the roasted garlic out of the oven, dice it, and scatter it on top. Then add the washed
and chopped bok choy greens. Place the pizza in the oven for 15 to 20 minutes. <o:p></o:p></span></div>
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<span style="font-family: Garamond;">Take the pizza out and add the handful of basil on
top of the other ingredients. Return the pizza to the oven for a final 5 to 10
minutes. <o:p></o:p></span></div>
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<span style="font-family: Garamond;">Serve hot with a fresh salad and roasted veggies. Enjoy!<o:p></o:p></span></div>
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As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
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Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com3tag:blogger.com,1999:blog-5673939991759509761.post-77527263719717314222015-04-01T10:08:00.000-04:002015-04-01T21:00:22.725-04:00Top 5 Misconceptions About Food: A Doctor’s Daily Experience by Michelle McMacken, M.D. <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">As a primary care doctor, I
spend my days taking care of patients with diabetes, high blood pressure, high
cholesterol, heart disease, and obesity. I also see “healthy” patients whose
eating habits are starting them on the road to a future filled with doctor’s
appointments and hospital visits.<o:p></o:p></span></div>
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<span style="font-family: Garamond, serif; font-size: 14pt; line-height: 115%;">I enjoy reminding my patients
that their fork can be more powerful than my prescription pad when it comes to
preventing and reversing chronic diseases. This conversation usually uncovers
some common misconceptions about food and nutrition. Here are five myths that I
hear almost every day, among patients and colleagues alike:</span></div>
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<span style="font-family: Garamond, serif; font-size: 14pt; line-height: 115%;">1. “I need to eat more
protein.”</span></div>
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<span style="font-family: Garamond, serif; font-size: 14pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">Many people don’t realize that
the average American consumes more than twice the Recommended Dietary Allowance
(RDA) of protein, most of it from animal products. 1,2Unfortunately,
animal-based proteins have been shown to promote faster growth, not only of
normal cells but of cancer cells, and have been linked to a variety of cancers
as well as heart disease, diabetes, Alzheimer’s disease, and kidney stones.3,4<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">Plant foods contain plenty of
protein, and a whole-foods, plant-based diet actually provides exactly what’s
recommended in terms of protein requirements – about 8-10% of total daily
calories from protein. This happens
naturally when people eat a diet of diverse, whole plant foods – there is no
need to count grams of protein! And
unlike animal proteins, plant proteins from whole foods are not associated with
cancer or other chronic diseases. In
fact, these foods actually prevent many of the diseases we see today!<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">2. “I need to drink milk to
have strong bones.”<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">Many people equate dairy with
calcium, strong bones, and the prevention of osteoporosis (low bone density).
Generations of advertising slogans have perpetuated this idea. However, dairy
isn’t the answer here. Studies show that dairy products may actually increase
the risk of fractures related to osteoporosis!5-7<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">The biological purpose of
cow’s milk is to support the rapid growth of a calf. Humans have no nutritional
or medical need to consume the milk of cows or any other nonhuman species.
Cow’s milk has significant levels of female hormones, and usually contains
antibiotics, pesticides, saturated fat, and cholesterol — substances that
definitely do NOT do a body good! Dairy has been specifically linked with prostate,
ovarian, and uterine cancer, as well as heart disease and early death.7-13<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">The best sources of calcium
come from the earth, in foods such as kale, broccoli, bok choy, and Brussels
sprouts. As a bonus, these vegetables are high in vitamin K, which is also
important for strong bones. Beans may be an especially good source of calcium,
because they are also high in phytates, antioxidant compounds that may enhance
mineral absorption14 (despite common perception to the contrary) and thus
protect bone density.15 Many brands of soy milk, almond milk, orange juice, and
tofu are fortified with calcium and vitamin D, just as cow’s milk is
artificially fortified with these nutrients. However, there is no need to
specifically target calcium sources in the diet; a diverse, whole-foods,
plant-based diet will provide all of the calcium you need.<o:p></o:p></span></div>
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<span style="font-family: Garamond, serif; font-size: 14pt; line-height: 115%;">3. “Chicken, turkey, fish, and eggs are healthy sources of
protein.”</span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">Chicken, turkey, fish, and eggs contain significant amounts
of cholesterol and saturated fat, in many cases as much as beef,16 so they are
not “heart healthy” foods. Plant-based sources of protein contain zero
cholesterol and far less saturated fat. Chicken and turkey usually contain
antibiotics, pesticides, and fecal contaminants, and have been associated with
salmonella, staph, and other infectious disease outbreaks. Chicken, fish, and
eggs have been associated with an increased risk of diabetes.17-25 Almost all
fish contain mercury, which can cause neurologic and cognitive problems; many
also contain polychlorinated biphenyls (PCBs), a toxin associated with
cancer.16 And a recent study showed that eggs cause intestinal bacteria to make
a substance called TMAO, which can trigger heart attacks and other
cardiovascular events.26<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">Whole plant foods supply plenty of protein, and they don’t
come packaged with cholesterol or high levels of saturated fat. Instead, their
protein is bundled with fiber and many necessary nutrients! Great plant-based
sources of protein include lentils, chickpeas, black beans, kidney beans, soybeans,
and quinoa. Green vegetables such as spinach, collards, broccoli, and peas are
also quite high in protein per calorie. But remember, it’s not necessary to
seek out plant foods high in protein, since a varied whole-food, plant-based
diet will naturally provide enough protein, without special effort.27<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">4. “I can’t eat carbs.”<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">Many people are mistakenly led to believe they should avoid
carbohydrates, particularly for weight management and diabetes control.
Instead, they focus on proteins — especially animal proteins — and fats. Sadly,
this approach actually increases the risk of chronic disease and death,28-32
and it deprives people of the numerous nutrients found in
carbohydrate-containing foods.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">It is true, however, that not all carbohydrates are created
equal. Refined, highly processed carbohydrates can raise triglycerides, promote
weight gain, and drive up blood sugar. On the other hand, starches that come
from whole grains bring fiber, essential fatty acids, B vitamins, zinc, and
protein into our diets and provide an excellent source of energy. Beans,
legumes, starchy vegetables, and fruits are other healthy carbohydrate sources.
Balancing these foods with nonstarchy vegetables is an optimal way to eat for
weight loss, diabetes control, and reversal of heart disease.<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">5. “Healthy food is too expensive.”<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">You don’t need to shop at a gourmet health food store to
find nutritious foods. Actually, some of the healthiest foods are the least
expensive, and they are readily available at most grocery stores and many local
farmers’ markets. Beans, lentils, brown rice, and frozen vegetables are usually
inexpensive, especially when bought dried and in bulk. (Organic fruits and
vegetables can cost more, but eating nonorganic plant-based foods is still more
nutritious than eating meat, chicken, fish, eggs, and dairy, organic or
otherwise.)<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;"><br /></span></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 14.0pt; line-height: 115%;">Even when processed foods and animal products are sold
cheaply, they are expensive in terms of the cost to your health. What you may
save now, you could end up spending later in pharmacy co-payments and medical
bills!<o:p></o:p></span></div>
<br />
***<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaeVmUly4vGC3DttJTYTo9D_f0VAbty1WEfCSIcErnkHUZQ980wpKV_IiLnwe1wGLvvdNGBi5FgYDdbNM3mVgBRLSPuANjfqx9DFgge_zlQsUqP6ZvGZhby7r8bE2Mp-sgqHLl9L8Up9I2/s1600/Dr+McMacken.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaeVmUly4vGC3DttJTYTo9D_f0VAbty1WEfCSIcErnkHUZQ980wpKV_IiLnwe1wGLvvdNGBi5FgYDdbNM3mVgBRLSPuANjfqx9DFgge_zlQsUqP6ZvGZhby7r8bE2Mp-sgqHLl9L8Up9I2/s1600/Dr+McMacken.jpg" height="168" width="200" /></a></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">Michelle McMacken, M.D., is a board-certified internal
medicine physician and an assistant professor of medicine at NYU School of
Medicine. She practices primary care at
Bellevue Hospital Center in New York City, where she also directs a medical
weight-loss program. An enthusiastic
supporter of plant-based nutrition, she is committed to educating patients,
medical students, and doctors about the power of healthy eating and lifestyle
modification. Be sure to connect and follow Dr. McMacken on <a href="https://twitter.com/Veg_MD">Twitter</a>.<o:p></o:p></span></div>
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<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span>
<b style="background-color: rgba(255, 255, 255, 0); color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;">This article was previously published on <a href="http://www.forksoverknives.com/top-5-misconceptions-food-doctors-daily-experience/" style="color: #1155cc;" target="_blank">Forks Over Knives</a>.</b><br />
<b style="background-color: rgba(255, 255, 255, 0); color: #222222; font-family: arial, sans-serif; font-size: 12.8000001907349px;"><br /></b></div>
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<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">***</span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">References:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">1 Institute of
Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty
Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National
Academies Press; 2002.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">2 Rizzo NS,
Jaceldo-Siegl K, Sabate J et al. Nutrient profiles of vegetarian and
nonvegetarian dietary patterns. J Acad Nutr Diet 2013; 113(12):1610-9.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">3Campbell TC,
Campbell TM. The China Study: Startling Implications for Diet, Weight Loss, and
Long-Term Health. Dallas: BenBella Books; 2006.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">4 Barnard NB,
Weissinger R, Jaster BJ, et al. Nutrition Guide for Clinicians, First Edition.
Washington, DC: Physicians Committee for Responsible Medicine; 2007.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">5 U.S.
Department of Health and Human Services. Bone Health and Osteoporosis: A Report
of the Surgeon General. Rockville, MD: U.S. Department of Health and Human
Services, Office of the Surgeon General; 2004.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">6 Feskanich D,
Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip
fractures: a prospective study among postmenopausal women. Am J Clin Nutr 2003;
77:504-11.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">7 Michaëlsson
K, Wolk A, Langenskiöld S, et al. Milk intake and risk of mortality and
fractures in women and men: cohort studies. British Medical
Journal2014;349:g6015.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">8 Qin LQ, Xu
JY, Wang PY, et al. Milk consumption is a risk factor for prostate cancer:
Meta-analysis of case-control studies. Nutr Cancer 2004; 48(1):22-7.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">9 Qin LQ, Xu
JY, Wang, PY, et al. Milk consumption is a risk factor for prostate cancer in
Western countries: Evidence from cohort studies. Asia Pac J Clin Nutr 2007;
16(3):467-76.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">10 Chan JM,
Stampfer MJ, Ma J, et al. Dairy products, calcium, and prostate cancer risk in
the Physicians’ Health Study. Presentation, American Association for Cancer
Research, San Francisco, April 2000.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">11 Chan JM,
Stampfer MJ, Giovannucci E, et al. Plasma insulin-like growth factor-I and
prostate cancer risk: a prospective study. Science 1998; 279:563-565.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">12 Genkinger
JM, Hunter DJ, Spiegelman D, et al. Dairy products and ovarian cancer: a pooled
analysis of 12 cohort studies. Cancer Epidemiol Biomarkers Prev 2006;
15:364–72.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">13 . Ganmaa D,
Sato A. The possible role of female sex hormones in milk from pregnant cows in
the development of breast, ovarian, and corpus uteri cancers. Med Hypotheses
2005; 65:1028–37.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">14
http://nutritionfacts.org/video/phytates-for-the-prevention-of-osteoporosis/<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">15
López-González AA, Grases F, Monroy N, et al. Protective effect of myo-inositol
hexaphosphate (phytate) on bone mass loss in postmenopausal women. Eur J Nutr
2013; 52(2):717-26.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">16 Simon, D.
Meatonomics. San Francisco, Conari Press, 2013.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">17Li Y, Zhou C,
Zhou X, et al. Egg consumption and risk of cardiovascular diseases and
diabetes: a meta-analysis. Atherosclerosis 2013; 229(2):524-30.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">18 Djoussé L,
Gaziano JM, Buring JE, et al. Egg consumption and risk of type 2 diabetes in
men and women. Diabetes Care 2009; 32(2):295-300.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">19 Radzevičienė
L1, Ostrauskas R. Egg consumption and the risk of type 2 diabetes mellitus: a
case-control study. Public Health Nutr 2012; 15(8):1437-41.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">20 Tonstad S,
Butler T, Yan R, et al. Type of vegetarian diet, body weight, and prevalence of
type 2 diabetes. Diabetes Care 2009; 32(5):791–6.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">21 Chiu TH,
Huang H, Chiu Y. Taiwanese vegetarians and omnivores: dietary composition,
prevalence of diabetes and impaired fasting glucose. PLoS One 2014;
9(2):e88547.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">22 van Nielen
M, Feskens EJ, Mensink M. Dietary protein intake and incidence of type 2
diabetes in Europe: the EPIC-InterAct Case-Cohort Study. Diabetes Care 2014;
37(7):1854-62. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">23 van
Woudenbergh GJ, van Ballegooijen AJ, Kuijsten A, et al. Eating fish and risk of
type 2 diabetes: a population-based, prospective follow-up study. Diabetes Care
2009; 32:2021–6.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">24 Kaushik M,
Mozaffarian D, Spiegelman D, et al. Long-chain omega-3 fatty acids, fish
intake, and the risk of type 2 diabetes mellitus. Am J Clin Nutr 2009;
90:613–20.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">25 Djoussé L,
Gaziano JM, Buring JE, et al. Dietary omega-3 fatty acids and fish consumption
and risk of type 2 diabetes. Am J Clin Nutr 2011; 93:143–50.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">26 Tang WH,
Wang Z, Levison BS. Intestinal microbial metabolism of phosphatidylcholine and
cardiovascular risk. N Engl J Med 2013; 368(17):1575-84.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">27 Young VR,
Pellett PL. Plant proteins in relation to human protein and amino acid
nutrition. Am J Clin Nutr 1994; 59 (suppl):1203S-1212S.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">28 Larsson SC,
Orsini N. Red meat and processed meat consumption and all-cause mortality: a
meta-analysis. Am J Epidemiol 2014; 179(3):282-9.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">29 Lagiou P,
Sandin S, Lof M, et al. Low carbohydrate-high protein diet and incidence of
cardiovascular diseases in Swedish women: prospective cohort study. British
Medical Journal 2012; 344:e4026.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">30 Fung TT, van
Dam RM, Hankinson SE, et al. Low-carbohydrate diets and all-cause and
cause-specific mortality: two cohort studies. Ann Intern Med 2010;
153(5):289-98.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">31 Noto H, Goto
A, Tsujimoto T, et al. Low-carbohydrate diets and all-cause mortality: a
systematic review and meta-analysis of observational studies. PloS One 2013;
8(1):e55030.<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Garamond","serif";">32 de Koning L,
Fung TT, Liao X, et al. Low-carbohydrate diet scores and risk of type 2
diabetes in men. Am J Clin Nutr 2011; 93(4):844-50.<o:p></o:p></span></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-1743151791432898852015-03-15T11:45:00.000-04:002015-03-15T11:45:28.876-04:00Red lentil, Bulgur and Kale Patties <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormalCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Later
today I’m delivering a new talk called, <i style="mso-bidi-font-style: normal;">The
Facts and Fallacies of Fats</i> at the New York Vegetarian Festival. </span></div>
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<div class="MsoNormalCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">So today’s post is short and sweet. </span></div>
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<span style="font-family: Garamond;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfgjzv7MI8iyzBaFhxp3fhj4q0OBNI4g6wYUZzSRjLZ81lzrrt9LRkCPDZaDYtjqoIcHkoXP3VGfQxEMQUINtFCbkFOHAZTavzRws3zs7p89AFCyT5Mdqst5lHfYIzKu0DSc-A9wzbAfZO/s1600/lentil+patties.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfgjzv7MI8iyzBaFhxp3fhj4q0OBNI4g6wYUZzSRjLZ81lzrrt9LRkCPDZaDYtjqoIcHkoXP3VGfQxEMQUINtFCbkFOHAZTavzRws3zs7p89AFCyT5Mdqst5lHfYIzKu0DSc-A9wzbAfZO/s1600/lentil+patties.JPG" height="320" width="239" /></a></div>
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<div class="MsoNormalCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">This is a great new recipe I
developed recently. Not only is it packed with nutrients and bursting with
flavor, but it’s also great to pack and take along for a long day. I know I’ll
have a few on me today at the Veg Fest! <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">This
recipe calls for Bulgur wheat, but if you are following a gluten-free diet, it
can easily be substituted with either <a href="http://bringyourownlentils.blogspot.com/2013/06/pseudograins-staples-for-fitness-and.html">quinoa
or amaranth</a>. <o:p></o:p></span></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR5HbjAf7TXcxsE8zvs9hhvtNPihsNnoDePFwPy8lav6DchyzZSZu_EGGAf9BG_JRPuqdhST5oCeXQR4Ud3tnfTiJlxInQ5TaKzA9sKZ5EAKaBGP_fon_KwLIQG65hJ2LjbpDQmiorQom6/s1600/lentil+patties+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR5HbjAf7TXcxsE8zvs9hhvtNPihsNnoDePFwPy8lav6DchyzZSZu_EGGAf9BG_JRPuqdhST5oCeXQR4Ud3tnfTiJlxInQ5TaKzA9sKZ5EAKaBGP_fon_KwLIQG65hJ2LjbpDQmiorQom6/s1600/lentil+patties+2.JPG" height="240" width="320" /></a></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;"><o:p><br /></o:p></span></div>
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<span style="font-family: Garamond;">Red
Lentil, Bulgur Wheat and Kale Patties<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Makes 7-9 patties</span></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1.5
cups of red lentils<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1/2
cup of bulgur wheat (or quinoa or amaranth for gluten free)<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1/3
cup of oats (either quick cooking or old fashioned)*<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1 cup
of kale, swiss chard or spinach - chopped<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">4
tbsps of canned diced tomato or tomato paste<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1
clove garlic - minced<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1 tbsp
garlic powder<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1 tbsp
onion powder<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Small
handful of fresh or 1 tsp of dried basil<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">1 tsp
of dried tarragon or oregano<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Lemon
juice, ginger powder and black pepper to taste<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">5
cups of water or <a href="http://bringyourownlentils.blogspot.com/2013/01/easy-peasy-veggie-broth.html">veggie
broth</a><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">* get
gluten-free oats if needed.<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Garamond;">Start
by boiling the red lentils in the water or broth for about 10 to 15 minutes. As
the lentils begin to soften and break down, add the bulgur wheat, garlic, and
spices and cook for another 10 minutes (if you are using fresh basil, save it
until the end). The water in the pan should be almost completely absorbed.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Turn
the heat to low and add the oats, diced tomatoes, and chopped greens. Stir
until well combined. Add the lemon juice and fresh basil if you’re using it.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Cook
for another 1 to 2 minutes or until the greens have softened and turned bright
green.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Now
pre-heat the oven to 375. Let the mixture sit while the oven pre-heats. This is
important because you want to give the oats a chance to absorb any remaining
liquid in the mixture. This will make the mixture start to stick together. <o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">I
recommend letting the mixture sit for at least 10 minutes.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Now
line a baking sheet with parchment paper. Using a tablespoon scoop out two
tablespoons of the mixture and form into patties on the pan. If the mixture is
too watery, they will not stick together, try adding more oats if this is an
issue.<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">Once
the patties are formed place in the oven and let cook for 15-18 minutes or
until the patties start to brown on top. If you’d like you can flip the patties
over at 12 minutes, but this isn’t necessary and increases the chance of the
patties breaking apart.<o:p></o:p></span></div>
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<br /></div>
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<div class="MsoNormalCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<span style="font-family: Garamond;">I
like to toss these on top of a large salad with lots of veggies, or just stick
a few in a bag and take them with me for an easy on-the-go meal. They also
make great burger replacements. Also try putting a <a href="http://bringyourownlentils.blogspot.com/2014/09/oil-free-baked-falafel.html">tahini
sauce</a> on top.<o:p></o:p></span></div>
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<br /></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1tag:blogger.com,1999:blog-5673939991759509761.post-90745181316550709722015-03-01T10:50:00.000-05:002015-03-01T10:50:21.534-05:00A Year Without Kale (and the best tofu scramble you’ve ever tried). <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormalCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Before I explain the title, I want to
say that I’m very excited to be speaking at the <a href="http://nycvegfoodfest.com/">5<sup>th</sup> Annual New York City Vegetarian
Food Festival</a>. I’ve attended each year in the past and having watched the
event through its evolution, I can honestly say it has constantly gotten
better. This year the speaker line up includes some of the countries foremost
experts on fitness and nutrition including <a href="http://bringyourownlentils.blogspot.com/2014/02/sharping-saw-by-joel-kahn-md.html">Dr.
Joel Kahn</a>, <a href="http://bringyourownlentils.blogspot.com/2012/05/finding-ultra-review-of-rich-rolls.html">Rich
Roll</a>, and <a href="http://bringyourownlentils.blogspot.com/2014/12/tis-seasonto-treat-yourself-well-by-sid.html">Sid
Garza Hillman</a>, among many others. </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
I will be presenting a talk called the
“Facts and Fallacies of Fats.” The talk will examine the research on which fats
are truly healthy, and how much fat our bodies actually need in an attempt to
clarify a topic which has become increasingly confusing. I’m very excited for
the opportunity, and look forward to seeing many of you there! I talk on Sunday
afternoon so be sure to stop by and say hi!</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Now, back to the title… A year without
kale.</div>
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<br /></div>
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<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Wait? What!? Why?</div>
<br />
<div class="MsoNormalCxSpFirst" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Yes, it’s true; you’ve read that
correctly. As some of you may know, I announced the other day that I’m about to
make a large, life-altering change. It’s easily the biggest and scariest decision
I’ve ever made, which is also what makes it so exciting. </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
At the end of April, I will be saying
goodbye to my home in New York City and getting on a plane bound for Buenos
Aires, Argentina, with a one-way ticket in hand. </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMtFzjidYnwh-i-jd5U1RVZ9MOdibRDAP_WPlj-U-cxaJBi0eJliLVOBDVZGQfWxEZX0IFMeXmH5fKBeGXXkYNxMEIKmGbzHePXN49HHazzV31FxGy-IzfI2LTjM-m31hvQHdUHfu5GOh0/s1600/argentina.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMtFzjidYnwh-i-jd5U1RVZ9MOdibRDAP_WPlj-U-cxaJBi0eJliLVOBDVZGQfWxEZX0IFMeXmH5fKBeGXXkYNxMEIKmGbzHePXN49HHazzV31FxGy-IzfI2LTjM-m31hvQHdUHfu5GOh0/s1600/argentina.jpg" height="213" width="320" /></a></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
If you are curious as to why I would
move to a city famous for it’s beef and it’s leather, it’s simple… my time in
South America begins as many such adventures do… the pursuit of a beautiful
woman. </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Two Octobers ago, I met a woman at Jack
Rabbit Sports Running Group. She is a doctor from Buenos Aires who was doing a
month long observership at a New York hospital. We made an instant connection, and since then it’s been a wild ride of facetime phone chats and wonderful
visits, which always seem far too short with far too much time in between.
Anyway, we’ve now reach the point were it is time to take the next step.</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<o:p><br /></o:p></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
But why a year without kale? Well,
sadly, kale hasn’t caught on down in Argentina the way it has in the States,
and it’s pretty hard to come by.<span style="mso-spacerun: yes;"> </span>That
said, I am being a little disingenuous, because we know of one market that has
it on occasion, and I’ve also purchased over 1,000 seeds of different heirloom varieties,
which I hope to grown on our balcony. </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Now don’t worry, BYOL will continue and
I’ll never be further than an email or skype message away from my readers in
the States. During my time in Argentina, I plan on hosting some plant-based
nutrition seminars and hope to work on some larger writing products. I will also continue the BYOL <a href="http://www.bringyourownlentils.com/#!about2/cifc">Nutrition & Wellness Counseling</a>. And
of course, I will be sharing many new recipes throughout the year!</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Thank you to everyone for all of your
continued support. It means more to me than I can adequately express.</div>
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<br /></div>
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***</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<o:p><br /></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2OBvrbvZQwg3_eATOD8uNimb44sc0cPwFtCqhs3COpWf49Eln-mh3luqy0fIj8fOHLAW8Xa2vk0Y3QcXeduTYZqmeyuPZbGOiRiuw4JordCofS2MIw6Q_RYQQ40hXZY5oRFvJeoa1gBTr/s1600/scramble+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2OBvrbvZQwg3_eATOD8uNimb44sc0cPwFtCqhs3COpWf49Eln-mh3luqy0fIj8fOHLAW8Xa2vk0Y3QcXeduTYZqmeyuPZbGOiRiuw4JordCofS2MIw6Q_RYQQ40hXZY5oRFvJeoa1gBTr/s1600/scramble+3.JPG" height="239" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<o:p><br /></o:p></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Now for the reason you’re all really
reading this post. The best tofu scramble you’ve ever tried! </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
I’ll do another post going through some
of the questions and controversy about soy, but for now, know that whole
sources of soy such as edamame, tempeh, and tofu can all be part of a balanced
and health promoting diet. </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
That said, I always recommend purchasing
organic soy products. I try not to be too much of a stickler about organics,
because I don't want a plant-based diet to seem cost prohibitive. Soy, however, is a bit
different, and to ensure you are getting a healthy, non-genetically modified
product, organic is the way to go.</div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
This tofu scramble is perfect for lazy
weekend mornings or as a power dinner after a hard workout. But there are a few
tricks to getting this just right.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSRqPuoktcLPK7bBGvOrBgLLfLhUKQYWnRz1S11hNElUfbyXqw9pum2jJji7oNcbqiPucRYqq1CWE5sLgBQhVMmSHkABDYFct4dcrEUjqBQmW1uPXee2RtSJYeqGTUYMVRMooPiz-wXh6a/s1600/scramble+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSRqPuoktcLPK7bBGvOrBgLLfLhUKQYWnRz1S11hNElUfbyXqw9pum2jJji7oNcbqiPucRYqq1CWE5sLgBQhVMmSHkABDYFct4dcrEUjqBQmW1uPXee2RtSJYeqGTUYMVRMooPiz-wXh6a/s1600/scramble+1.JPG" height="239" width="320" /></a></div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<u>Tofu Scramble:<o:p></o:p></u></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Serves 2-3</div>
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<br /></div>
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½ block of organic tofu – drained and
broken into small pieces</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
½ cup of quick cooking or old-fashioned
oats (gluten free if desired)</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
4 – 5 stems of kale or spinach or any
dark green</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
1 handful of fresh cilantro -chopped
(optional)</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
½ avocado – cubed (optional)</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
1 tsp <a href="http://bringyourownlentils.blogspot.com/2013/11/preserving-immune-function.html">nutritional
yeast</a></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
½ tsp turmeric</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
½ tsp cumin</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
¼ tsp Indian black salt* (aka kala
namak)</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Pinch of cayenne pepper</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Black pepper to taste</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
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Roughly 2 cups of your favorite sautéed veggies:
(try)</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Broccoli </div>
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Bell pepper</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Carrots</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Mushrooms</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Onion</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
* Black Salt is actually pink and is
often found in Indian dishes. This is one of the secrets for the scramble, as
the salt has a sulphur odor and taste that helps replicate the smell and taste of
eggs. It will be found in almost any Indian market as well as <a href="http://www.amazon.com/Kala-Namak-Salt--Salt-Jar/dp/B000K74EGO/ref=sr_1_7?s=grocery&ie=UTF8&qid=1425176014&sr=1-7&keywords=indian+black+salt">online</a>.
</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
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<o:p><br /></o:p></div>
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<o:p><br /></o:p></div>
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First, you need to make sure you drain
the tofu well. You can easily do this with any number of tofu presses available
for purchase. However, as a person who has been criticized for owning one too
many kitchen gadgets, I’ve resisted making such a purchase. Instead I place the
tofu on one plate and then place another plate (or two) on top of the tofu. I
normally leave the tofu with the plates stacked on top of it for at least 30
minutes. This will help ensure you get all of the water out of the tofu. If you
skip this step, your scramble will be watery. </div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
While the tofu is being pressed, start
chopping all of your chosen veggies. As I mentioned above you can make an
endless amount of different combinations. </div>
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<br /></div>
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Once the tofu is done, use a fork to
break it up into a mixing bowl. Add the spices and oats and mix well. Depending
on the type of veggies I use, I normally add them to the bowl once the tofu and
oats are well combined. If using the veggies above, consider keeping the greens
as well as the onion and carrot to the side for now.</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Now heat a pan and add the tofu and the
veggies (consider adding the onion and carrot first to let them soften). Keep
the greens, cilantro and avocado to the side for now. Stir the scramble frequently to prevent it from
burning. </div>
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<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
As the spice mix starts to cook into the
tofu, the tofu will begin to turn a bright yellow color. Once this happens you
can add the greens and cook until the greens begin to soften.</div>
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<br /></div>
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<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
Serve and top with fresh cilantro and
avocado and a piece of toasted <a href="http://bringyourownlentils.blogspot.com/2014/08/cumin-spiced-hummus-and-gluten-free.html">Lentil Bread</a>. If you like, add hot sauce.</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; text-align: justify;">
<br /></div>
<br />
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com3tag:blogger.com,1999:blog-5673939991759509761.post-60833680238626816252015-02-15T10:38:00.000-05:002015-02-15T10:58:37.285-05:00The Broken Hearts Club<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;">This is a more personal post
than I normally like to share, but since February is national heart month, and I
believe this post has an important and relevant message.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">At the beginning of the month,
I shared an amazing <a href="http://bringyourownlentils.blogspot.com/2015/02/patient-googles-his-way-out-of-bypass.html">post
from Dr. Ostfeld</a> about how a heart disease patient changed his diet, and
not only prolonged, but truly saved his life without any surgical interventions.
Unfortunately, the story I’m about to share is it’s polar opposite, and happens
far too often and to far too many families every single day in western
countries.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7TEXHiti9LeQZr2JQiaZ8U-1SkGV_eDhLCa79H2d2ig0F_KBtZ9E7oy2klAakLslssSAdO-DMkHhyTjxUUWWnp3ZvPkNLVpRSDK3XTy44OTPcEOUpdIMdQS1tUybUOvR0rQ9ZE4KGbeLj/s1600/heart-health.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7TEXHiti9LeQZr2JQiaZ8U-1SkGV_eDhLCa79H2d2ig0F_KBtZ9E7oy2klAakLslssSAdO-DMkHhyTjxUUWWnp3ZvPkNLVpRSDK3XTy44OTPcEOUpdIMdQS1tUybUOvR0rQ9ZE4KGbeLj/s1600/heart-health.jpg" height="150" width="200" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">While visiting Buenos Aires at
the end of January, I received a message that a family friend had a second
heart attack, and was in the hospital. I didn’t realize how serious it was at
the time, however, I would arrive back in New York just in time for his wake
and funeral. To say the least, it’s been a very sad and tiring time for my family.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">Part of what makes this so
incredibly sad, is because I believe his death was avoidable. Throughout my
entire life, he ate an incredibly rich diet full of meats, dairy, and processed
foods. He was always overweight and when I was young, he became the first person
I knew to be diagnosed with Type 2 Diabetes. This didn’t change him in the
least.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">Than less than a year ago, he
had his first heart attack, and an emergency triple bypass surgery. At the
time, it seemed like he wasn’t going to make it. Yet, even to the astonishment
of his doctors, he made what seemed like a full recovery. He was given a second
chance; however, he didn’t seem to understand how serious his situation was. He
refused to follow the doctor’s instructions to eat less saturated fat and cholesterol,
and continued his sedentary way of life. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">I even approached him and
offered to talk with him and his wife about the impact that diet could have on
his health. Unfortunately, he declined.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;">And now, he is gone. His wife,
children, and grandchildren are now forced to cope with the results of his
decisions.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">While even Dr. Ostfeld writes
that his story was one of the most remarkable transformations he’s ever heard
of, there is a growing amount of evidence that shows that heart disease –
America’s number one killer - is not only avoidable, but can also be reversed
with a proper, plant-based diet. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir-rUESafsIzW1VtEIDgcY5duoPZrjffS_vYNx9IYM52mXq8gIhJohWWqlh2_7P6dB-EoDOl6f7rFh3sHwiI_UYnY55FGS6EPjSS0ZnjNQwfA2VU82v9n6HVNkGZCFBvHsu4KLPVt-lYxt/s1600/esselstyn_head.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir-rUESafsIzW1VtEIDgcY5duoPZrjffS_vYNx9IYM52mXq8gIhJohWWqlh2_7P6dB-EoDOl6f7rFh3sHwiI_UYnY55FGS6EPjSS0ZnjNQwfA2VU82v9n6HVNkGZCFBvHsu4KLPVt-lYxt/s1600/esselstyn_head.jpg" height="200" width="140" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">Back in 1995, Dr. Caldwell B.
Esselstyn, M.D. of the Cleveland Clinic published his bench mark long-term
nutritional research on arresting and reversing coronary artery disease in
severely ill patients. He then published a 12 year update in the Journal of
American Cardiology, and then a 20 year update in his book, <i>Prevent and Reverse Heart Disease</i>. So
what were these findings? <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">Starting in 1985, he took 24
severely ill heart disease patients and placed them on a very strict plant-based
diet. He had a simple hypothesis; a low-fat plant-based diet could arrest heart
disease (fat was kept to 10% of total calories). He came to this theory when he
realized that coronary disease was essentially nonexistent in cultures whose
nutrition assured a total cholesterol level of 150mg/dl or lower. Vegetables,
berries and whole grains were able to be eaten without limit, fruits and juices
were limited to a few severing’s per day. Fatty nuts and avocado
were even more limited to a few times a week if at all. Oil, meat, and dairy of all kinds were completely
off the menu. Two tablespoons of ground <a href="http://bringyourownlentils.blogspot.com/2014/09/the-power-of-flax.html">flax seeds </a>daily was recommend for omega 3.<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 16px; line-height: 18.3999996185303px;">Between these 24 patients, they had 49 coronary events in the 8 years before the study. </span><span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;">Out of those 24 patients who
initially signed up for Dr. Esselstyn’s study, 6 were nonadherent and were
returned to normal cardiac care. </span><span style="font-family: Garamond, serif; font-size: 16px; line-height: 18.3999996185303px;">At a 10 year followup, those 6 patients who did not adhere to the diet had 13 new cardiac events.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;">The
remaining 18 adhered to the diet. After 5 years, not a single patient had a
repeat cardiac event and 11 of those 18 patients agreed to a second
angiographic analysis which demonstrated that the heart disease was arrested in
all 11 (100%). Further, in 8 of his 11 patients (or 73%), the disease had
regressed. Angina initially reported in 9 patients was eliminated in 2 and
improved in the remaining 7.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIxbHHg-zIl3G-1gkNcR42EWpo5ViO_n6x_9SqMbF1a7y_mOEOPIg6AEhoVeQJfUsOreuq-7YnUfquTVuoN_5iWbgM3U9L45LmPlz2SGTgmTOmAAN412vJAlLmWMw920ZKQ2zB76FPHksb/s1600/before_after.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIxbHHg-zIl3G-1gkNcR42EWpo5ViO_n6x_9SqMbF1a7y_mOEOPIg6AEhoVeQJfUsOreuq-7YnUfquTVuoN_5iWbgM3U9L45LmPlz2SGTgmTOmAAN412vJAlLmWMw920ZKQ2zB76FPHksb/s1600/before_after.jpg" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Garamond, serif;"><span style="line-height: 18.3999996185303px;">Evidence of </span></span><span style="font-family: Garamond, serif; line-height: 18.3999996185303px;">reversing </span><span style="font-family: Garamond, serif; line-height: 18.3999996185303px;">heart disease.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">Similar results were reported
in the 12 year follow up. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<div style="text-align: justify;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">For comparison, in another study published in 2000, Richard M.
Fleming, M.D. took 26 patients and placed them all on a healthy high carb
vegetarian diet. Dr. Fleming planned on using a new technology known as a SPECT
scan which enabled him to actually measure the blood flow within the coronary
arteries.</span><span style="color: black; font-size: 13.5pt;"><o:p></o:p></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">His plan was to measure the before and after effects of diet.
However after one year, Dr. Fleming discovered that ten of his patients decided
against the vegetarian diet in favor for a high protein, low carb diet, which
they believed would improve overall health. This gave Dr. Fleming the unique
opportunity to compare the two diets on coronary health.</span><span style="color: black; font-size: 13.5pt;"><o:p></o:p></span></div>
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<div style="text-align: justify;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">At the end of the year, those who stuck to the healthy vegetarian
diet all showed a reversal of their partially clogged arteries – showing an
average of 20% less atherosclerotic plaque in their arteries. Those who jumped
ship to the low carb high protein diet significantly worsened, as the SPECT
scans showed an increase of nearly 40% more artery clogging.</span><span style="color: black; font-size: 13.5pt;"><o:p></o:p></span></div>
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<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdOZnfln7_lxHy3Mvj3o-2R1mSsbDkFGvzkny7v3NbFhk3D-uuvkYWDRY4a9Y0asCp6es4sK1waZyKJQukTEmYGzx-KQfOrYrW3Eb4rC_jr06U13dX-DruKJQwfrJDgyCpxIzlmVZi6ZHy/s1600/blood+flow.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdOZnfln7_lxHy3Mvj3o-2R1mSsbDkFGvzkny7v3NbFhk3D-uuvkYWDRY4a9Y0asCp6es4sK1waZyKJQukTEmYGzx-KQfOrYrW3Eb4rC_jr06U13dX-DruKJQwfrJDgyCpxIzlmVZi6ZHy/s1600/blood+flow.JPG" height="320" width="263" /></a></div>
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<br /></div>
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<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;">If you look at the provided scans, you can clearly see this. The
yellow and red represent blood flow. On the top, you see the increased blood
flow of a person following the vegetarian diet. On the bottom, you see the
decreased blood flow of a person who switched to a high protein diet. While
even Dr. Fleming admits more of this type of research is needed, it is
suggestive, especially when taken in measure with Dr. Esselstyn.<o:p></o:p></span></div>
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<!--StartFragment--><span style="font-family: Garamond; font-size: 12pt;">If any drug had even come close to this type
of result, it would be publicized everywhere. Instead, this life saving message
has largely been ignored.</span><span style="font-family: Garamond; font-size: 12pt;"> One large criticism has resounded time and again, “Yes, these are
excellent results, but the trial groups are far too small.”</span><!--EndFragment--><br />
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<br />
<div style="text-align: justify;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">So in 2014, Dr. Esselstyn responded with yet another new study.
This time he followed 198 patients and 177 individuals were compliant with the
diet (89%). Of this compliant group, only one individual suffered a cardiac event.
That is a recurrence rate of .6% which represents the absolute lowest
recurrence rate of any study on heart disease.</span><span style="color: black; font-size: 13.5pt;"><o:p></o:p></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="color: black; font-family: Garamond; font-size: 12.0pt;">Out of the 21 individuals in the noncompliant group, 13 of them
suffered adverse cardiac events. That is a rate of 62%. They were following
standard cardiology care and medical interventions which included pills and
various procedures. For those of you who like math that is a ratio of .6% to
62% meaning that Dr. Esselstyn’s work is 100 times more effective than that of
the standard care given to most heart patients.</span><span style="font-size: 13.5pt;"> </span></div>
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%;">These results are important because heart disease kills over
300,000 people annually and over 700,000 people suffer a heart attack every
single year. Yet, as the results of these studies suggest, this needn’t be the
case.<o:p></o:p></span></div>
<div style="margin: 0in 0in 0.0001pt;">
</div>
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<br /></div>
</div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif;"><span style="font-size: 12pt; line-height: 115%;">Please help me share this
message. As Dr. Esselstyn says, “</span></span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Garamond, serif; font-size: 12pt; line-height: 115%;">If
the truth be known coronary artery disease is a toothless paper tiger that need
never ever exist and if it does exist it need never ever progress.</span><span style="font-family: Garamond, serif;"><span style="font-size: 12pt; line-height: 115%;">”</span></span></div>
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<div class="MsoNormal">
<span style="color: black; font-family: Garamond; font-size: 13.0pt; mso-bidi-font-size: 10.5pt;"><br />Dr. Esselstyne and Dr. Fleming aren't the
only ones getting these results with diet and lifestyle changes. Dr. Ornish,
Dr. McDougall and Dr. Ostfeld among others are all doctors who have created
programs that have proven to arrest and reverse heart disease. In fact, just
this week, Dr. Ostfeld and his colleagues at <a href="http://bringyourownlentils.blogspot.com/2014/05/robert-olsfeld-md-and-cardiac-wellness.html">Montefiore
Cardiac Wellness Program</a> published a study that showed a patient completely
reversed their angina simply by adopting a plant based diet.</span><span style="font-family: Times; font-size: 13.0pt; mso-bidi-font-size: 10.0pt;"><o:p></o:p></span></div>
</div>
</div>
</div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%;">For more on Dr. Esselstyn,
watch the excellent documentary <i>Forks
Over Knives</i> or get his book, <i><a href="http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based-ebook/dp/B000SEK74M">Prevent
and Reverse Heart Disease</a></i>.<br /><br /><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: Garamond, serif;"><span style="line-height: 18.3999996185303px;">***</span></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Esselstyn,
Caldwell B. “Updating a 12 -Year Experience With Arrest and Reversal Therapy
for Coronary Heart Disease (An Overdue Requiem for Palliative Cardiology)” <i>The American Journal of Cardiology</i>,
August 1999, 334-39.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"> “A Strategy to Arrest and Reverse
Cornonary Artery Disease: A 5- Year Longitudinal Study of a Single Physician’s
Practice.” <i>The Journal of Family Practice</i>
Vol. 41 No. 6 December 1995 560-68.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"> “A Way to Prevent CAD?,” <i>The Journal of Family Practice.</i> Vol. 63,
No. 7 July 2014 257.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"> “The Nutritional Reversal of
Cardiovascular Disease – Fact or Fiction?” <i>Experimental
and Clinical Cardiology. </i>Vol. 20, No. 7, July 2014 1901. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
</div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal">
<span style="background: white; font-family: "Garamond","serif"; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"> <i>Prevent
and Reverse Heart Disease: The Revolutionary Scientifically Proven,
Nutrition-Based Cure. </i>Avery Publishers, New York, 2008.<i><o:p></o:p></i></span><br />
<span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%; text-align: justify;"><br />Fleming,
R. M. “The Effect of High-Protein Diets on Coronary Blood Flow.” </span><i style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%; text-align: justify;">Angiology</i><span style="font-family: Garamond, serif; font-size: 12pt; line-height: 115%; text-align: justify;"> Vol. 51 2000 1075-1083.</span></div>
<br />
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<span style="font-family: Garamond;">Ostfeld, Robert et. al. “A
Whole-Food Plant-Based Diet Reversed Angina without Medications or Procedures,”
<i style="mso-bidi-font-style: normal;">Case Reports in Cardiology</i> Vol. 2015,
2015.<o:p></o:p></span></div>
<br />
As always the information presented in this blog is for educational purposes only. It should not be considered as specific medical, nutritional, lifestyle, or other health-related advice.
</div>
Anthonyhttp://www.blogger.com/profile/02680555221065500408noreply@blogger.com1