I like to try new things.  A lot.
I’m a dabbler. If it holds up to my quality standards and seems like something my clients might benefit from, I’ll give it a try.

Right now I am playing with a lot of new products, which I will be talking about here in the coming months, but I wanted to share this one first.

NutriiVeda is a weight management shake that is based on Ayurvedic herbs and modern nutrition. At first I thought it probably wouldn’t be that much different than anything else. My experience had been that protein powders generally feel the same in your body (unless one has a food sensitivity) and it is really a matter of taste preference and quality assurance.

In this case, it’s a little different.

While the basis of NutriiVeda is whey protein (which research shows to be most beneficial to retaining muscle and providing highly absorbed amino acids), the most notable difference is the addition of seven plant botanicals which very effectively curb cravings and appetite.

I tried it. I can vouch for it.
I currently exercise between 7 and 10 hours a week, which means that I get hungry often. I eat about every 2-3 hours, be it a handful or trail mix or an all out meal. When I received my first jar of NutriiVeda and mixed it as directed (just the powder and unsweetened almond milk) I found that no thought of food crossed my mind until nearly 4 hours later.

People, this is unheard of.

That got me pretty excited. It exceeded my expectations, which is hard to do!
Not only this, but being sensitive to dairy I was a little wary of a whey based shake, even if it is listed as casein and lactose free. My digestive system handled it quite well and I have found it to be a tasty, quick snack during busy work hours that allows me to focus more on work and less on snack. I find my blood sugar stays balanced, I stay focused and am actually as productive as I am on caffeine, without the nasty side effects.

NutriiVeda also comes with a 12 week weight loss program that introduces the follower to the concepts of Ayurveda and eating for one’s dosha to find balance in the body (which is designed to facilitate weight loss).  What I love most about the program is it’s incorporation into MINDFULNESS as an essential component; journaling and meditation are key elements to this program. Beginning in January, VIBRANCE will be offering the 12 week program in a group format and include other concepts of healthy living and more detailed information on Ayurvedic eating.

I am considering keeping a supply of it on hand for clients to try.  In the meantime,  if you are interested in trying it out contact me and I can assist you in getting started. The product is currently available through distributors only (unless you live near the Chopra Center in Carlsbad, CA) so it is pretty hard to stumble upon unless you know someone (and you do!)

For more information on the product and to check out the NutriiVeda Diet Program, click here. Want to try it yourself? Click  “join” on the top right corner to give it a try!

There’s still this lingering misconception out there that healthy food is bland and boring.  Where did this come from?? is it a relic from the days when “healthy” meant press-board fiber cakes? Is it because people equate “healthy” with boring frozen meals that have been given a thumbs up by the American Heart Association?

Let me tell you, I love food and I love to eat.

And I love to eat healthfully. It makes me feel good and gives me the energy to do a lot of physical activity, run a small business, and maintain an incredible lifestyle.

My food is never boring. Anyone who has tried what I cook can attest to that (your comments below are appreciated! You know who you are!)

So let me please dispel any lingering doubt that healthy food is boring and bland. NONSENSE!

The key to tantalizing meals are accomplished by two things. BONUS: they can be used independently of one another with good results.

The first is quality. Quality food has amazing taste, hands down. Freshly picked fruit, vine-ripened tomatoes, halibut fresh off the boat…this foods are so incredibly tasty of their own accord that they do not need much additional “help”.

I grow herbs on my patio, choose only grass-fed or organic animal foods and opt for locally grown produce whenever possible. This not only ensures that my food tastes amazing but it also means I am getting more nutrition per calorie, because the food I am putting in my body has more vitamins, minerals, and antioxidants when it is grown close to home by individuals who care about the quality of the product they bring to market.

The second key to amazing food is spices. Spices are my secret.  It’s the secret to my crazy-awesome lasagna recipe (only one person knows that secret other than I), the magic behind the power of my notoriously famous soups and the reason why my salad dressings rock the casbah. I use spices to take an ordinary muffin or cupcake and raise it to culinary heights that widen eyes and excite the palate.

Spices not only ensure that each meal is extraordinary, they also contribute powerful medicine to our meals. An herbalist once told me that if it is in the kitchen cabinet, it is medicinal. And looking in my cupboard, I can’t argue with her. Turmeric is a renowned anti-inflammatory, garlic and onion boost immunity, prevent cancer and assist in healthy cholesterol. Cinnamon stabilizes blood sugar…and it all tastes good!

If you are bored with your food I encourage you spice it up a little. A simple chicken breast at dinner can take your taste buds to Morocco, Bombay, Istanbul or Florence depending on how you season it.  Below are links to my favorite spice shops.  They have an array of custom blends to inspire and challenge the chef within and are staffed by seasoned connoisseurs of spice.  They are just as passionate about spice and food as I am and can offer lots of helpful suggestions on what to do with something new and exciting that you want to bring home.

If you do not live near these locations, they are willing to ship to you. And if you have a favorite spice shop in your neighborhood, please share the link in the comments section so others can benefit from access to greater tastiness!

World Spice Merchants, Seattle Washington <– hands down, Number One place to visit or order from. I love these folks! Check out the Osaka Salt Blend, the Thai Tofu Seasoning, and the East African Blends!

Summit Spice and Seasonings, Anchorage, Alaska <– Their Cajun Blend and Borealis Blast have been staples in my kitchen for years! (speaking of, I am out of Borealis Blend — I’d love it if my family would send some my way! *AHEM*) They are on the top of my places to visit when I am in Anchorage and offer incredibly friendly, thorough customer service in person or on the phone!

Other Places on my Hit List:

Penzeys Spices (various locations nationwide)

Spice Road Market, Portland, Oregon

San Diego Coffee, Tea and Spice, San Diego, CA

People often believe that weight loss is going to be a effortless bonus to living a more cruelty-free, planet-conscious lifestyle.

For some, this is definitely the case. When I became a vegetarian at 13, I dropped about 10 pounds without any effort on my part. I did gain it back, but I was still a growing child. Whenever the diet is restricted in any way, the odds for increased weight loss tend to occur.

Others find it harder to lose weight on a vegetarian diet, or have difficulty feeling full, satisfied, and energetic.  The differences between individual metabolisms and genetics mean that each person needs a different dietary lifestyle to have the health, energy and body they desire. For some people, a vegetarian diet is not suited as a life-long choice and a transition back into a omnivorous lifestyle needs to be done with attention paid to physical health, ethical beliefs, and any emotional implications of such a transition (especially if vegetarianism is due to ethical or religious convictions).

If you are a vegetarian and find it difficult to lose weight, here are some tips that work and take YOUR needs into account:

1. Vary Your Protein Sources: Protein plays an important role in satiety and retaining muscle mass on a low calorie diet. As a vegetarian, it is easy to rely on soy deli slices, soy cheese, soy protein, and other forms of highly refined soy to keep your protein needs up. The problem with this is that soy is very difficult to digest, 90% of it is genetically engineered, and the rates of soy intolerance (especially among vegetarians) is rapidly rising. Mix it up by including hemp or rice protein, quorn, eggs and dairy (if tolerated) and whole beans (canned or boiled) to stay satisfied. A benefit to the beans is the fiber which, as you’ll see below, is also an asset for weight loss.
2. Up the Fiber: This post details the benefits and recommendations in using fiber for weight loss. Adding vegetables to every meal, psyllium husk or ground flax to your morning smoothie, and consuming whole and sprouted grains will keep you satisfied for much longer. If you consume bread, Ezekiel 4:9 ensures you receive maximum fiber and nutrition in every slice – naturally!
3. Practice Mindfulness: regardless of what is on your plate, knowing how hungry you are and when you actually feel satisfied is the biggest secret to sustained weight loss. This alone prevents overeating, mindless nibbling, and being lured into unnecessary snacks and extra portions due to cues in our environment. In addition to food education, much of the work with weight loss clients is learning tools to increase mindfulness and identify sources of food cravings.
4. Get support: I cannot say it enough — supportive atmospheres increase your likelihood of success, regardless of the endeavor you are undertaking! Join a group, hire a trainer or nutrition professional, team up with a coworker, enlist your family members, but do what you need to to have the camaraderie and support to make your goal a reality!

These tips apply to anyone, regardless of dietary choices. Losing weight needn’t require hours of counting points or calories, nor does it mean limiting yourself to canned shakes or dehydrated, freeze-died diet meals. Instead of further disconnecting from your food, re-connecting to your meal and to yourself is how sustained weight loss can be assured.  If you are struggling to lose weight and need additional support, check out my services to see if a package can work for you, or contact me to create a more customized option to suit you, no matter where you live!

A side effect of being a calorie-phobic society is the creation of zero calorie non-foods to give us what we crave (sweets) without adding to our caloric load. Since the cyclamates of the 50′s (banned in ’69 in the US due to connections with cancer) the food manufacturing industry has been turning out one artificial sweetener after another, often with deliterious effects. Each new version is reported to have no known side effects…partially because testing has been skewed (if the industry sponsors the study, do you think they’ll publish unfavorable results?) and partially because a 12 week study cannot determine long-term effects.

Let’s look at the list….

Cyclamates – listed as GRAS (Generally Recognized As Safe) by the FDA in the 50′s, then pulled in ’69 due to links of bladder and testicular cancer in lab animals.

Saccharin: actually the oldest artificial sweetener, it rose to popularity after the Cyclamate ban. Some studies also link it to cancer; while others claim it is safe. It is derived from coal tar, which is (insert sarcasm here) known to be a wonderful benefit to the human diet. It is still permitted to be sold in the USA, although it must carry a warning label demonstrating its link to cancers in lab animals. It is stored in pink packets.

Aspartame: aka Nutrasweet, often sold in the blue packets. Aspartame is made by combining 2 amino acids together using methanol. At temperatures of 86 degrees, the compound breaks down (which is why nutrasweet is not suitable for baking). The end effect is methanol floating in the system. Methanol is a precursor to formaldyhyde and formic acid (the toxin in fire ants). None of these products are ideal for conserving healthy living tissue.

The side effects of nutrasweet are common and widespread. In my practice I have seen it linked to headaches and blurred vision. A client who worked for a neurologist told me her boss had it banned from his office. Aspartame breaks down in the body and stays in fatty tissue, favoring storage in the eyes and brain. Most side effects are related to these areas of the body. No other compound approved by the FDA has received more complaints than Nutrasweet.  Dr. Mark Hyman notes that of the 166 safety studies conducted on aspartame, 74 were partially funded by interested industry parties and 92 were independently funded. 100% of industry sponsored studies concluded aspartame was safe, 92% of independent studies link aspartame to potentially cause adverse side effects.

Splenda (sucralose): The newest to join the market, Splenda is made from replacing some of the hydrogen atoms in the sugar molecule with chlorine. Initially it was determined to be unrecognizable by the body and not broken down. Newer research shows the body is able to partially break down and absorb sucralose. Given the track record of our food industry and artificial sweeteners, I’m not jumping on the Splenda bandwagon, and I reccommend my clients stay away as well. It’s too early to tell what the side effects will be, but I’m pretty certain they will begin showing up in 5 years or so. Some early studies are showing alterations in gut flora (in rats) and potential to trigger migraines in certain individuals.

The Bottom Line:

All artificial sweeteners are made form compounds that are NOT recognized as nourishment by the human body and most have pretty significant potential side effects. Studies published in the International Journal of Obesity and Behavioral Neuroscience indicate that consumption of artificial sweeteners may lead to increased caloric intake and weight gain – the exact opposite of what they are advertised to do! Certainly we can look around us and see the introduction of calorie-free sweeteners has not reduced our weight as a nation.  We are definitely more overweight than we were in the 70′s and 80′s and have more cancer, diabetes and heart disease as well. The evidence clearly indicates that artificial sweeteners are not the answer to our health issues.

Obesity Rates (by % of population) Increase from 1989 to 2008

The popularity of recent workshops on Inflammation indicate this problem has not cooled down!
While genetics often play a role in predisposing one to inflammatory conditions such as arthritis, diabetes or heart disease, diet and lifestyle is the critical key that unlocks the Pandora’s box of inflammatory disease.
The great news is that we have so much power to self-heal! The body, always seeking health and wellness, responds beautifully to returning to a natural diet rich in antioxidants and anti-inflammatory compounds. Below is a list of 6 things anyone can do to cool the fires of inflammation.

1. Eliminate hydrogenated oils from your pantry and become a sleuth when consuming anything that isn’t homemade! This ubiquitous “fat” gums up the cell’s ability to communicate effectively, is directly linked to an increase in heart disease and is highly suspect in diabetes and certain types of cancers. Several countries have banned it outright. It has no place in a healthy food supply, period. Just a few grams a day radically increases one’s chance of dying from heart disease by increasing bad cholesterol (LDL) and lowering good cholesterol (HDL). You are safer using lard. No joke!
2. Another product to eradicate: high fructose corn syrup! HFCS has been linked to an increase in triglyceride levels, obesity and insulin resistance. All of these states themselves are risk factors for inflammatory diseases.
3. Use healthy oils such as olive oil, coconut oil, and sesame oils when cooking. These oils are health-promoting! According to Mary G. Enig, Ph.D, the study which indicted coconut oil as a heart disease promoter used hydrogenated coconut oil for research! Natural coconut oil has not been shown to have deleterious effects in epidemiological studies.
4. Supplement with Omega-3 fatty acids: even if you are eating cold water fish twice a week, you are likely not consuming enough omega-3 fats. Taking a fish oil supplement will increase your stores of EPA and DHA, which have anti-inflammatory properties in the body. If you are a vegetarian, you may receive your omega-3s from flax oil or algae, however adequate absorption may be of concern. Speak with a nutrition professional to find appropriate doses for you.
5. Consume high amounts of colorful fruits and veggies! Fruits and vegetables are rich in specific anti-oxidants and phytochemicals that have anti-inflammatory effects. When choosing them, look for bold, bright colors. This is an indicator of high amounts of protective factors. Choose organic whenever possible; organic produce is known to have greater amounts of antioxidants than conventionally grown produce.
6. Consider food intolerances: Many people have an intolerance to dairy, wheat, soy, or other commonly consumed food. This can cause low levels of inflammation as the body initiates an immune response to fight off a “foreign” invader. Symptoms include mucus (runny nose, phlegmy cough after meals), joint pain, digestive upset (stomach cramping, loose or infrequent stools), mood swings, blood sugar disturbances, headaches, brain fog, and more. With such subtle symptoms, food is often not the suspected cause! Consider eliminating a suspect food for 7-10 days and see how you feel. Then introduce it back at one meal in pure form (a glass of milk, a cup of noodles) and see what happens. My clients are often shocked at what they find, and pleased to find real solutions to nagging problems.

Antioxidants in organic berries higher; Journal of Agricultural and Food Chemistry, Vol. 56, pages 5,788-5794 (2008), published online on July 1, 2008.

The negative effects of hydrogenated trans fats and what to do about them.
Kummerow FA. Atherosclerosis. 2009 Mar 19.

This post is part of FoodRenegade’s Fight Back Fridays, a blog carnival promoting the Real Food Revolution

Herbs have been used for centuries to not only flavor our meals, but to provide powerful medicine to keep the body healthy and strong. Below are some of the medicinal properties of herbs commonly used in cooking. Growing fresh herbs in your home is a wonderful way to not only give your food spectacular flavor, but boost your immune system, prevent food poisoning, and give your body powerful plant medicine!

Bon appetite!

Oregano: oregano is a strong antimicrobial, antiviral and antifungal. The aromatic oils in this herb offer natural food preservation due to these qualities, and have been used for thousands of years to treat bad breath, arthritis, cough, wounds, and bacterial & fungal infections. Oregano also has anti-inflammatory and antioxidant qualities as well and may prevent cellular damage.

Basil: Basil is great for cardiovascular health, promoting lowering of cholesterol, stable blood sugar, and supporting the body’s ability to cope with stress. It contains triterpenoids (similar to ginseng, eleuthero) giving the body resistance to internal and external stressors. It has sedative, calming qualities and is often prescribed to alleviate anxiety (Holy Basil specifically is renowned for this). Traditionally it has been used for stomach aches, nausea, mouthwash, headaches, urinary complaints, and healing infection. Like oregano, it contains many antimicrobial properties and has powerful amounts of antioxidants.

Rosemary: a natural mood booster and energizer, rosemary has been used in aromatherapy for centuries to facilitate memory and boost mood. Medicinally, this herb have been used to soothe and facilitate the digestive tract and reduce anxiety. In ancient times, many Western cultures wrapped their meat in rosemary to retard spoilage. Rosemary can also be added to oils and used to massage achiness out of sore muscles.

Sage: Crushed leaves can be applied to wounds to speed healing. Sage is also reputed to be a powerful antiperspirant. It is the sacred cleansing herb of the Native Americans and is used to cleanse both body and environment of physical and spiritual impurities. Sage tea helps regulate menses and the herb in cooking helps reduce inflammatory conditions (arthritis, asthma, arterial damage). It also has been shown to improve brain function (citation)

Cayenne: as anyone who has tasted it knows, cayenne is potent! It has a strong ability to bring circulation and movement to the body, benefiting the joints (it’s an ingredient in many arthritis creams), heart, and speeding healing. Cayenne can be sprinkled in your socks on a cold day to keep your feet warm and is an essential addition to natural cold and flu therapies. It helps expel mucus from the body, kill infections and stimulates saliva and stomach secretions to improve overall digestion.

Cilantro: this herb is commonly seen in salsas and guacamole. Like the other medicinal plants listed here, cilantro is a great digestive assistant and reduces gas. It has been used traditionally to ease anxiety and (for what it is worth) one study with mice supports this. (Can we rule out the placebo effect here?) In the United States, the leaves of this plant are known as cilantro, its seeds are known as coriander.  Dodecenal, a compound found in the fresh leaves, is shown to kill the Salmonella bacteria. It seems logical that its popularity occurs in regions where heat (Mexico, India) cause rapid spoilage.

To get started on your own indoor herb garden, click here!

According to the most recent statistics offered by the American Heart Association, one in three American adults has one or more types of cardiovascular disease (high blood pressure, angina, heart attack history, heart failure and/or stroke). Over half of these individuals are under the age of 60. I personally find this information shocking and saddening. Heart disease is largely a disease of lifestyle choice – choices we make on a day-to-day basis culminating over time. The amount of suffering for these individuals and those who care about them cannot be measured.
Our culture has not been set up to combat this disease effectively. Reliance upon extreme measures (surgery and drugs) remain the norm and well-supported by current health plans, while remedies which have been proven to be the most effective (diet and exercise changes) remain ignored and unsupported in our culture.
There has been a call to step forward and begin to take responsibility as a nation on many levels. Our health is just one area which can make a profound difference and have a powerful ripple effect nation-wide – stemming from our personal sphere of family, friends and co-workers to a more national level of insurance policies, health care plans, and the medical and food industries.
Begin with small, powerful changes to improve your heart health. The shift that can happen for you is beyond transformational. It requires simple steps, but it can be difficult to implement within the context of one’s day-to-day life. This is where support from your health providers, family members, a personal trainer and various communities becomes essential. As a friend of mine says, “Together, we can do better.”

* Move a little bit every day: Park further away, take an after dinner stroll for 10 minutes, take the stairs instead of the elevator, enlist the help of a personal trainer. 30 minutes a day or more. It doesn’t have to be all at once! Alternatively,use a pedometer to keep track of how many steps you take in a day – aim for 10,000!
* Eat Your Greens! Green foods are powerful heart protectors. They are full of fiber, antioxidants and are low in calories, helping to shed excess weight. I have written much about greens and different ways to get them into one’s daily diet. A great book to get started is Greens, Glorious Greens.
* Reduce Meat Consumption: The frequency of and quality of our animal food consumption
in this country is not supportive for the health for our bodies or the planet. If you have cardiovascular disease, multiple sources of research point to the benefit or reducing or eliminating consumption of beef, pork, and even chicken from your diet. Traditional cultures with low risk of disease use animal foods as a condiment and flavoring rather than a main course. Try eating a vegetarian diet 50% of the time (or more) and reserving meat for special occasions. There are many ways to do this that can be satisfying, nutritionally-sound, and even decadent! The work of T. Colin Campbell, Dean Ornish, and John McDougall may be of interest to you. Also, take a vegetarian cooking class to learn more about how lovely meat-free eating can be!

* Stop Smoking: If you are a smoker, quitting smoking alone will radically improve your health. Do what you can to kick butt, being certain to implement stress-reduction techniques to help you stay smoke-free for the rest of your life.

* Bring in Reinforcements for Those Weak Spots: I have found in my practice that many people are diligent about one aspect of their health, but struggle with others. The expert dieter has a heck of a time sticking to an exercise regimen and the exercise enthusiasts struggle to keep their food streamlined. Regardless of your preference, it’s likely that you struggle with work-life balance, emotional nourishment, and adequate restoration. All these factors play into restoring your heart health. Reach out to those around you for support. If you need additional help, hiring a health professional or personal trainer to facilitate this transition can be a richly rewarding and empowering experience.

I just received a piece of bliss in my mailbox.
It looks like this:

This guide is a must-have for anyone with multiple food sensitivities. It takes the guesswork out of the initial search that must go into creating a new lifestyle. I wish I had it last year, but I am so grateful to have it now — it will be a great asset in maintaining an optimal eating structure.

Small enough to fit into your purse, this indispensible guide contains over 10,000 sources of GF/SF/DF items in grocery stores. Is ice cream on your list (or wish it was)? You have no less than 17 brands to choose from, including easily accessible sources like Coldstone Creamery, Dreyers/Edy’s and Safeway Select.

I am so excited to have this guide, and am looking forward to having it as a guide for some of my food-intolerant clientele!
For those of you with food intolerances, what other sources have you utilized to help you navigate the grocery store?

(This post is part of Food Renegade’s Fight Back Fridays, a day where bloggers come together and share their thoughts on returning to a more natural, wholesome diet. Check it out !)

The Fat Free Phenomenon has got to stop.

Seriously. As a nation, we have not gotten more svelte and lithe with the advent of Snackwell’s have we?

Instead, by consuming fat-free, sugar-free, reality-free food, we have grown larger and larger. We are hungrier and hungrier. Why is this?

(more…)

Gifted a large box of apples, I could not help but try my hand at apple pie. The recipe I found called for a combination of whole wheat flour and ground oats. Because I am sensitive to wheat, I opted to experiment with just oat flour, knowing that the lack of gluten would affect the integrity of the crust. I did not realize the extent to which it would become a gummy, gooey mess.

Below is a picture of the pie. It tastes all right. I’m not too keen on the crust, but the filling is really tasty.

Rather than be excited about the filling, I was pretty bummed about the crust. I then realized that part of my identity is wrapped in being a good cook and I had some fanciful expectation of being able to turn out a pie crust – nay, a wheatless pie crust – my first time as though I was a pro.

But hey, I still burn my rice sometimes. I still make disasters in my kitchen. It’s all part of the fun of trying new things. Next time, with this new knowledge under my belt, I’ll do a bit more research into the baking of a crust, and opt for a truly gluten-free version, since oats are a poor substitute. And when I do, I know I have a killer filling to put inside it.

May your messes provide as much joy as your successes!