Healthy Grilling for the 4th of July

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It’s a holiday weekend and many folks will be firing up the grill. Before you do, read this article from Dr. Joel Fuhrman and your backyard BBQ a healthy (and delicious) one.

Warmer weather and outdoor grilling often go hand-in-hand. Yet, research has shown that turning up the heat can cause potentially cancer-causing substances to form. Here are some ways to grill in the great outdoors while reducing your exposure to harmful substances.

  • Make vegetables your main attraction! If you have a grilling basket, fill it with your favorite sliced vegetables, or make vegetable skewers. Mushrooms, onions, garlic, cherry tomatoes, zucchini, and summer squash all combine well, but get creative with your top picks or seasonal harvests. Toss with a little water, balsamic vinegar, and some MatoZest or fresh or dried herbs such as basil, oregano or rosemary for a robust and nutritious dish. Try blending spices with walnuts and a bit of your favorite vinegar and brush it on the veggies frequently while grilling. If you are grilling any starchy vegetables you can soak or marinate them first in a water-vinegar mix to add to their water content to minimize the production of acrylamide, which is a cooking-related carcinogen formed when starches are cooked at high temperatures.1,2 Avoid eating the blackened portions of grilled vegetables, starchy or non-starchy.
  • Keep in mind that meats contain several harmful elements including animal protein, arachidonic acid and heme iron.4-7 When grilled or even cooked at high temperatures, carcinogenic compounds are also formed (see box).  Redefine the burger with bean or veggie burgers! Store-bought burgers often have added salt and concentrated soy protein, but you can make your own nutritious burgers. Try this recipe for Sunny Bean Burgers and toss them on the grill.
  •   As an alternative to burgers, serve up grilled portabella mushrooms (marinated in your favorite vinegar) and serve on a toasted whole grain pita with sliced tomato, raw onion and a pesto dressing made from basil, avocado and pine nuts.
  •   Grill corn on the cob in the husk or make party corn cobs by husking, spraying lightly with a mix of extra-virgin olive oil and water, and sprinkling with your favorite herbs. Place on the grill for 6-10 minutes, rotating frequently to minimize browning.
  •   When it comes to grilling, vegetables, mushroom and bean burgers are the safest choices. But for those who choose to grill and eat meat occasionally:
  • To minimize these harms, limit your portions consistent with a Nutritarian diet: Use only small amounts of meat mixed in with a bean burger and some mushrooms and onion. The phytates in the beans sop up the hydroxyl radicals and excess iron from the meat, reducing its toxicity. Also, anti-cancer foods like onions, garlic and cruciferous vegetables may help the body detoxify some of the HCAs.8-11
  • Completely avoid processed meats, such as hot dogs and sausages. NOCs are potent carcinogens; there is convincing evidence that processed meats (and red meats) are a cause of colorectal cancers, and high intake of processed meat is also associated with heart disease, stroke and diabetes.12-15
Meat-related Carcinogens3
Formed in meats cooked at high temperatures

  • Heterocyclic amines (HCAs) – formed in hamburger, steak, chicken, and fish as a reaction between creatinine amino acids and glucose. Higher temperatures and longer cooking times increases HCA production
  • Polycyclic aromatic hydrocarbons (PAHs) – formed from flames and smoke; when meat juices drip and flame hits meat
  • N-nitroso compounds (NOCs) – formed in the stomach from nitrate/nitrite preservatives, found in processed meats

References:

  1. Parzefall W: Minireview on the toxicity of dietary acrylamide. Food Chem Toxicol 2008;46:1360-1364.
    2. Hogervorst JG, Baars BJ, Schouten LJ, et al: The carcinogenicity of dietary acrylamide intake: a comparative discussion of epidemiological and experimental animal research. Crit Rev Toxicol 2010;40:485-512.
    3. National Cancer Institute. Chemicals in Meat Cooked at High Temperatures and Cancer Risk. http://www.cancer.gov/cancertopics/factsheet/Risk/cooked-meats. Accessed July 1, 2014.
    4. National Cancer Institute: Food Sources of Arachidonic Acid [http://appliedresearch.cancer.gov/diet/foodsources/fatty_acids/table4.html]
    5. de Lorgeril M, Salen P: New insights into the health effects of dietary saturated and omega-6 and omega-3 polyunsaturated fatty acids. BMC Med 2012;10:50.
    6. Kaaks R: Nutrition, insulin, IGF-1 metabolism and cancer risk: a summary of epidemiological evidence. Novartis Found Symp 2004;262:247-260; discussion 260-268.
    7. Brewer GJ: Iron and copper toxicity in diseases of aging, particularly atherosclerosis and Alzheimer’s disease. Exp Biol Med 2007;232:323-335.
    8. Murray S, Lake BG, Gray S, et al: Effect of cruciferous vegetable consumption on heterocyclic aromatic amine metabolism in man. Carcinogenesis 2001;22:1413-1420.
    9. Walters DG, Young PJ, Agus C, et al: Cruciferous vegetable consumption alters the metabolism of the dietary carcinogen 2-amino-1-methyl-6-phenylimidazo[4,5-b]pyridine (PhIP) in humans. Carcinogenesis 2004;25:1659-1669.
    10. Kurzawa-Zegota M, Najafzadeh M, Baumgartner A, et al: The protective effect of the flavonoids on food-mutagen-induced DNA damage in peripheral blood lymphocytes from colon cancer patients. Food Chem Toxicol 2012;50:124-129.
    11. Wilson C, Aboyade-Cole A, Newell O, et al: Diallyl sulfide inhibits PhIP-induced DNA strand breaks in normal human breast epithelial cells. Oncol Rep 2007;17:807-811.
    12. Continuous Update Project. Colorectal Cancer Report 2010 Summary: Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer.: World Cancer Research Fund/American Institute for Cancer Research; 2011.
    13. Chen GC, Lv DB, Pang Z, et al: Red and processed meat consumption and risk of stroke: a meta-analysis of prospective cohort studies. Eur J Clin Nutr 2013;67:91-95.
    14. Micha R, Wallace SK, Mozaffarian D: Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation 2010;121:2271-2283.
    15. John EM, Stern MC, Sinha R, et al: Meat Consumption, Cooking Practices, Meat Mutagens, and Risk of Prostate Cancer. Nutr Cancer 2011:1.

Eat Healthy & Thrive

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Blendtec Blenders – Free Shipping

blendtec blog

I was recently asked by the nice folks over at Blendtec to represent their products. In case you’re not familiar, Blendtec makes high powered blenders, mixers and mills. The Blendtec company has an excellent reputation, so I graciously accepted their offer.

I just wanted to take a moment here to familiarize you with their products.

Blendtec is mostly known for their high powered blenders. Similar to and of comparable quality to Vitamix.

If you’re wondering whether there’s a difference between the two – well, yes and no. Blendtec and Vitamix are equals in my opinion when it comes to function.

Vitamix is well loved for it’s simplicity.

For those that like gadgets with buttons and a more “techy” look, you should consider the Blendtec blenders.

Whether you are a culinary novice or a seasoned chef, Blendtec makes your life in the kitchen easier and your life outside healthier. From hearty soups and whole grain breads to green drinks and frozen treats. The possibilities are endless.

The Designer Series™ brings a whole new level of beauty and functionality to the kitchen.

The Designer Series blender has been engineered to bring a whole new level of beauty and functionality to the high-end blender category, without compromising the famous power and efficiency of our Total Blender Classic.

Features include:

  • Complete speed control
  • Vivid icons
  • New sleek design
  • Easy, fast cleanup
  • Versatile functionality
  • Blend Cycle Icons—More than Just Pretty Pictures
  • The touch area has illuminated, easy-to-read, universal icons that enable you to effortlessly select our signature blend cycles. These cycles are optimized to deliver great blends with a single touch.

Factory Certified Refurbished models are available at a deep discount.

Certified Refurbished means these blenders have passed inspection and meet stringent standards. With a full 7-year warranty, you can buy a discounted reconditioned blender with confidence!

I am able to offer shipping on any of the Blendtec products, please contact me if you have any questions.

http://www.eathealthyandthrive.com/Blendtec.html

Eat Healthy & Thrive

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Vitamix Sale!

vitamix

 

Start 2014 off right and get that Vitamix you’ve been dreaming about!

Vitamix is having a sale from January 1st thru the end of February –

They are offering a temporary reduction on Standard Reconditioned Machines:

•       Standard Variable Speed: $299 (add $20 for Brushed Stainless)

•       Standard Programs:  $349 (add $20 for Brushed Stainless)

•       Standard 2 Speed:  $279

Every customer who purchases a Standard Variable Speed or Standard Programs Reconditioned machine will be entered into a drawing for the following prizes:

•        10 Vitamix Machines

•        50 Extended Warranties

•        140 Smoothie Cups

Backed by a solid warranty, the reconditioned models are really a great value. If you call them up, they will even give you a payment plan.

Need help deciding? Just shoot me an email!
As always – when you use my code, you get free shipping – *Enter code 06-008081 at checkout!
http://www.eathealthyandthrive.com/Vitamix.html

Take the Next Step Toward Excellent Health

eat healthy and thrive nutritionist

As the holiday season comes to an end, and the New Year begins, it’s time to reflect on the past year and celebrate accomplishments and set new goals. Hopefully last year, you lost a pound or two instead of gaining, and you will have no need to start over with another resolution…you can continue your forward momentum and make even more progress in 2014.

Wherever you may be in your journey toward optimal weight, health and nutrition, you should be proud of your accomplishments, and now take it even further. There is ALWAYS room for improvement.

“Building a healthy diet is like building muscles or learning a new skill – if you make the commitment and practice every day, you will get stronger, you will see results, and it will become easier and more enjoyable.” – Dr. Fuhrman

  • If you have already added a large salad every day, now add a serving of cooked green vegetables
  • Ditch the sugar and replace it with fresh fruit.
  • Aim to get all of the GBOMBS (greens, beans, onions, mushrooms and berries) into your diet every day.
  • Stick to your plan even when eating out. Ask for your food with no salt or oil, steamed vegetables or an extra salad.
  • Knowledge, not willpower will help you to make the best food decisions. Read, read, read. My suggestions: Eat to Live, The China Study, Prevent and Reverse Heart Disease and My Beef With Meat.
  • Read Testimonials. Other people’s success can be a huge motivator.
  • Watch related documentaries such as Forks Over Knives.
  • Know when you need to ask for help. The guidance of a nutritionist can be invaluable.

No matter where you are on your journey, I can help you get to the next level. Please visit my website for a complete list of of the nutrition services that I provide.

Eat Healthy & Thrive

http://www.eathealthyandthrive.com

 

 

 

 

 

Healthy Vegan Waffles

Eat Healthy & Thrive waffles

Today was waffle Saturday in my house!
I adapted these from the “Zeb’s Waffles” recipe in My Beef with Meat, by Rip Esselstyn.

Ingredients:

  • 2 1/2 cups old fashioned rolled oats
  • 3/4 cup chopped walnuts
  • 1/4 cup flax seed meal (ground flax seeds)
  • 3/4 tsp ground cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 cup flaked, unsweetened coconut
  • 1 tsp vanilla
  • 1 medium banana, smashed
  • 1 to 1 1/2 cups almond milk
Instructions:
Preheat your waffle iron.
Mix the dry ingredients (except coconut) in a food processor and mix until a flour like consistency.
Add to the coconut and wet ingredients and mix thoroughly. Add more Almond milk at this time if the mix seems too thick. The longer this mix sits, the thicker it get. Cooking times vary depending on your waffle iron – I cooked mine for 4 minutes.
Top with your favorite fresh fruit.
Here’s a yummy topping idea:
Heat up a cup of frozen berries and add 1 TBSP of maple syrup. Delicious!
*The are not light fluffy waffles – they are dense, hearty waffles.
Eat Healthy & Thrive

Put an End to Diabetes

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“For diabetics,optimal health is not achieved by eating less to lose weight. Rather, diabetics have to make a big commitment not only to forming better eating habits but also to eating the right foods to healp the body heal.” – The End of Diabetes, by Dr. Joel Fuhrman

If you or someone you love has diabetes (or os borderline) – read that quote again. Let it really sink in. Diabetics are not doomed to a life of pills, needles, insulin and all of the related complications. Type 2 diabetes can be reversed and Type 1 managed more effecively by making some dratic changes to your diet. I say drastic only because it is quite a change from the Standard American Diet (SAD) – which is what made you sick in the first place. Personally, I think ending up on dialysis due to diabetes related kidney failure is drastic. make the healthy changes in your life now, so that you never have to go down that road.

*it is important when making any changes to your diet, to make your physician aware so that your medications can be closely monitored.

I highly recommend reading The End to Diabetes, by Dr. Joel Fuhrman. It is filled with great information from both Type 1 and Type 2 diabetics, as well as those that are at a risk for diabetes.

I will break down a few key points for you here:

The key is to start choosing foods based on their nutrient density. Before you eat something, ask yourself: Is the food I’m about to eat a healthy, whole plant-based source of calories? Is it packed with fiber, antioxidants and other phytonutrients? Were most of the nutrients lost in the processing or cooking?

Ideally, you will eliminate (or at least drastically reduce) your intake of animal protein (in all of it’s various forms: flesh, eggs, dairy, etc)

Research shows that for every 5% of calories consumed from animal protein, the risk of diabetes increase 30%. Eat more foods rich in plant protein and less in animal protein.

The main source of carbohydrates in the diabetic diet should be from beans, not grains. (preferrably red or black beans) Beans and greens are a diabetics best friend.

As far as grains go, go for whole (unground) grains. The more finely ground the grain is – the more unfavorable it is for diabetics.

Avoid anything that is white – white flour, white rice, white potatoes, white pasta.

Stop using oil. Regardless of whether it’s EVOO, canola oil or coconut oil – ditch it. Get you fats from healthy, whole food sources – nuts, seeds and avocados.

The ideal diabetic diet is based around green vegetables, beans, small amounts of fruits, nuts/seeds.

Take charge of your health and start making lasting lifestyle changes – do it for yourself, do it for your family… just do it. Good health is a choice you can make today.

Eat Healthy & Thrive

www.eathealthyandthrive.com

 

Easy Veggie Tacos

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I have 3 requirements for meals that I make at home: easy, delicious and plant strong. This recipe definitely fits the bill. It’s a favorite in my house and I’m sure you will love it too.

Ingredients:

  •         1/2 c chopped onion
  •         1 clove garlic, minced
  •         1 lb sliced mushrooms
  •         2 zucchini, sliced or cubed
  •         1 yellow or red or green bell pepper, chopped
  •         1 c  corn
  •         1 15oz can of black beans
  •         salt/pepper to taste
  •         chili powder to taste
  •         Tomato, chopped
  •         avocado, chopped
  •      whole grain or sprouted grain tortillas

 

Instructions:

Toss veggies in a bowl with seasonings. Spread them out  on a cookie sheet or shallow pan and roast in the oven at 400 degrees for about 15-20 minutes. Heat beans on stovetop. Heat tortillas til soft.  Assemble tacos, top with tomatoes and avocado. Add salsa if you prefer. These are also delicious wrapped in lettuce leaves if you wanted to forego the tortillas. *optional – garnish with cilantro. The salt is optional and can easily be omitted.

Eat Healthy & Thrive

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