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Archive for the ‘Nutrition’ Category

Having an Eating Disorder is Not a Big Deal

Saturday, February 11th, 2012 by Karena

That’s what I have always told everyone.  Even when I’ve seen therapists, the therapist asks: “Do you or have you ever had an eating disorder?”  I answer in the positive with the usual caveat: “Yes, but it wasn’t serious. It was just a way for me to control my weight when I was dancing. Once I stopped dancing I stopped the disorder.”

Then today I saw an article about new health guidelines for models being presented this week in New York City at Fashion Week.   The article on CNN Health calls eating disorders “an illness that has the highest mortality rate of any other mental illness,” –Lynn Grefe, president and CEO of the National Eating Disorders Association.

Wait? What?  This is the first time I have ever heard eating disorder and mental illness used in the same sentence. Which explains why they are treated at psychiatric hospitals. Okay, I’m a little slow… but was I mentally ill? I wasn’t. I was dancing.  I was keeping my weight where it needed to be.  Except…

I remember the time I took too many diuretics and blacked out and almost collapsed.  Somehow I remained conscious as the world went black.  And I also remember the time I had a heart attack at age 19. Also because of the eating disorder. You know, the whole electrolyte imbalance thing. Hm.

So was it a bigger deal than I thought? And like anyone who has a mental illness, unless it is healed or managed do you (did I?) move on to just another way of practicing mental illness?  Too scary to think about. Let me wrap my head around this one first.

In the meantime, I guess it is time to start talking about that experience as more than a ‘weight loss method’.  Maybe talking about it in terms that “Beauty should equal Health”. That’s another quote from the CNN article.  But truly.  When someone is healthy we intuitively know that and are drawn to him/her like magnets.  The healthiest people, physically and mentally, have droves of people who want to be near them, who want to try to get a piece of that, who are aspiring towards a different way of living and being in this world.

That would be my aspiration.  Not to draw people to me for what I appear to lack but to draw people toward me because I am healthy. Healthy people have a lot to share: their passions, their joy, their dreams.  And that’s contagious.  One happy person can infect a room much more quickly and effectively  and certainly more positively, than one sick person.

Be Healthy.

Why I Eat ‘Mostly’ Plants?

Sunday, September 26th, 2010 by Karena
The health benefits and disease prevention of plants is what convinced me I had to change my habits

The 2nd most prevalent question I get about my new diet is “Why?”

Why would anyone eat only, okay ‘mostly’ plants?  For me, the two primary catalysts are my friend Cathy and the author of The Perfect 10 Diet.

Cathy died almost a year ago: breast cancer. While she was living, I pretty much ignored looking at possible causes, but she didn’t.  She had books stacked up next to her bed that only got higher as she got sicker. Each book purported to know the cause and the cure for her disease.  I hated all those books. Looking directly at the reality of her disease was, well… I just wasn’t up for it.

Secondly, I had Dr. Aziz on my radio show.   About halfway through the interview Dr. Aziz recommended that we, as Americans, eat a diet that is 40% fat.  Yep, 67% of us are overweight but we should be eating a diet where almost half of our calories are made up of not vitamins, not minerals, but fat. The statement made me furious but I had absolutely no knowledge to refute his statement except that it just sounded insane.

I left the station that day determined to not find a diet book but a book about nutrition that was based on science.  I looked at the author’s credentials: scientist or m.d.? Was the science related to nutrition?  Next, I looked for references.  Were there references to scientific studies? More than one? Was the author selling more than a book? Like diet food or supplements or services?

The book I ended up going home with was ‘The China Study’ by T. Colin Campbell, PhD in nutritional biochemistry.  The book has 753 references to scientific studies. I was eating only plants by page 73.  Dr. Campbell’s work was so utterly convincing about the health benefits and disease prevention of cutting waaaaaay back on animal protein that it just came together as extremely good timing for me and that is why I eat mostly plants. ‘Mostly’ because I still put butter on my toast and I will always eat whatever my grandma cooks.

Of course this post was about the number 2 question that I always get.  The first? “Where do you get your protein?”  That’s another post, though.

‘Natural Strawberry Flavoring’

Wednesday, August 4th, 2010 by Karena

Ever read a label and see ‘Natural Strawberry Flavoring’? It could be in your sodas,

'Natural' Strawberry Flavoring?

'Natural' Strawberry Flavoring?

your pie fillings, your strawberry desserts.  So here it is, the list of ingredients that make up ‘Natural Strawberry Flavoring’ (Source: Antonia Demas PhD; founder of the Food Studies Institute):

amyl acetate, amyl butyrate, amyl valerate, anethol, Anisyl formate, Benzyl acetate, Benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, aethyl amyl ketone, Ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenyglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxy-phenyl-2-butanone (10 percent solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl maphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin and solvent.

Natural Flavoring? Even though it is made in a perfume factory the manufacturer can use the word ‘natural’ because it uses a few natural ingredients like lemon oil and mint oil.

Artificial Strawberry flavoring?
It has 10 more ingredients and they are all chemicals

A generic pop-tart has natural and artificial strawberry flavoring in it.  That’s 90 ingredients… holy toledo….

Sloppy Joe Recipe: Cookin’ up some plants for a Women’s Retreat

Monday, July 26th, 2010 by Karena

Normally you wouldn’t have EVER caught me at a women’s retreat.  I know what they do at those things: They intentionally make you cry which makes my brain hurt and I am a big, big fan of staying away from all sorts of pain.

But my friend, Jeri, invited me and then she put me in charge of food and exercise so there was absolutely no getting out of it. After the weekend ended there was a recipe that all of these meat eaters could not live without. Here it is! The smell alone will bring the neighbors running and convert half of them away from dangerous-to-your-health animal protein. It’s definitely a great recipe for anyone not used to eating plants.

‘Sloppy Jose’ from Millenium Restaurant’s Cookbook: The Artful Vegan

Tomato Sauce:
2 tsp extra virgin olive oil
2 cloves garlic, minced
4 shallots, minced
2 tsp capers
1/4 tsp crushed red pepper flakes
1/2 tsp dried oregano
1/4 tsp ground fennel seed
1/4 cup Chianti
1 (16 oz) can diced tomatoes
1/2 tsp salt
1 TBSP minced fresh basil leaves
Freshly ground pepper

Sloppy Jose
2 tsp canola oil
1 red onion, cut into 1/4 inch dice
2 cloves garlic, minced
1 T turbinado (raw brown sugar)
1 T chile powder
1/4 tsp crushed red pepper flakes
1/2 tsp salt
1/4 tsp freshly ground black pepper
4 (15 oz) cans kidney beans (no salt added)
2 tsp balsamic vinegar
1 T tamari (high grade soy sauce)

To make the tomato sauce:
Place a saucepan over medium heat and add the oil. Add the garlic and shallots and saute for 5 minutes, or until translucent. Add the capers, pepper flakes, oregano, and fennel. Saute for 30 seconds or until fragrant. Add the wine and stir to scrape up the browned bits from the bottom of the pan. Add the tomatoes and salt. Decrease the heat to low and simmer for 20 minutes, or until slightly thickened. Add the basil and season with salt and pepper to taste.

To make the Sloppy Jose mix:
Place a heavy skillet over medium-high heat and add the oil.  Add the onions, garlic, Turbinado, chile powder, pepper flakes, salt and pepper. Saute for 1 to 2 minutes until the onions are soft.  Add the kidney beans and cook, stirring constantly for 2 minutes.  Add the tomato sauce, the balsamic and tamari. Stir to combine and cook over low heat for 10 minutes or until thick.  If the mix is too thick add vegetable stock or water.

You can serve this in sandwiches or I like to serve this mix on top of sweet potatoes!  Your choice!  Good luck and let me know if you have any questions!

Cooking up a Plant Feast

Friday, July 23rd, 2010 by Karena

I’m still shuffling through some recipes for this weekend’s women’s retreat. I have been asked to cook for 16 women and the request was accompanied by another request: that all the recipes be plant-based. Wow! This is going to be fun. I don’t think the women coming to the retreat know that they are in for a brand new way of eating this weekend which means I’ll get a chance to share with them why I started eating only plants but it will have to be the short version… Maybe I can abbreviate it this way:

I was interviewing Dr. Aziz of The Perfect 10 diet on my radio show and something in me just snapped when he recommended that Americans should be eating a diet that is 40% fat in order to lose weight. The common sense part of my brain began to writhe. 40% fat for a population where 66% of us are overweight? It’s just didn’t make sense. I left the radio station and drove directly to the bookstore. I was on the search for a nutrition book based on science. I thought I would find a diet book but instead I actually found a nutrition book. No recipes, no diet plans just years of studies in biochemical nutrition performed in India, China, the United Kingdom and the United States. The book references 752 scientific studies and while studies can be performed to prove almost anything, I was ready to give this book a chance. I was vegan by page 72.

Okay, so technically, I am not vegan. I am mostly a plant-eater: grains and fruits and veggies. I think I will also share with these new plant-eaters the changes that I have experienced since starting the diet.

  1. Zero constipation
  2. A whole heck of a lot more energy
  3. Less sadness
  4. Fewer migraines
  5. Weight loss
  6. No calorie counting. No considering fats, proteins and carbs. Easy-breezy meal planning
  7. The ’suspicious’ spot on my sun-drenched chest is shrinking. It was 7mm and now it’s down to 4mm. Hoping I can get rid of it completely.

Very excited to cook this weekend! Tonight I am making pesto served with artichoke pasta and walnuts and tomatoes and yellow peppers. Mmmmmm…..

T. Colin Campbell, PhD, author of The China Study: The Protein Controversy

Wednesday, July 21st, 2010 by Karena

It was a great privilege to welcome back, T. Colin Campbell, PhD, researcher professor emeritus in biochemical nutrition at Cornell University.

The China Study by T. Colin Campbell, PhD

The China Study by T. Colin Campbell, PhD

On today’s show Dr. Campbell discussed the protein controversy and I greatly encourage you to listen to the entire interview by clicking below. We also discussed how to identify accurate nutrition information with all the conflicting nutrition reports that we see in the media: one days eggs are good for you and the next, they are not.

Dr. Campbell advises to be on the lookout for ‘reductionist’ studies that may not look at the complete nutrition picture. In a reductionist type of study, scientists study one nutrient, say Vitamin C, and see how varying levels of Vitamin C affect a certain disease or condition. We are all used to seeing this type of study in our favorite magazines: how Vitamin D does this and Vitamin E is great for that. Dr. Campbell says that this type of study does not take into account the true complexity of nutrition.

For example, a study might show that Vitamin C, all by itself, has no significant affect on a particular disease or maybe in very, very high quantities it shows a great affect on disease. But Dr. Campbell, argues that what we need to look at is the whole food. When we eat an orange we are getting the Vitamin C but we are also getting another 40 or so nutrients that make the Vitamin C as effective as it is for restoring health and fighting disease. And in a supplement? Well, there is no support for the Vitamin C to create health and to destroy carcinogens; it’s flying solo.

Long story short, Dr. Campbell recommends that when we read nutrition studies that we consider if the study was done on a whole food or supplement. Food is infinitely complex in its ability to fight disease and to restore health. Singularly reduced supplements? Not so much.

To listen to the entire interview go here>>