To Eat Gluten or not to Eat Gluten…is that the Question?

The decision to give up gluten continues to be present for so many of us. In my work with people who are trying to improve their health and well being it is perhaps the most frequently asked question. So let’s try to break it down here. We can look at this question in a couple ways. First, there are people who truly can’t eat gluten products, such as those with Celiac Disease. Then there are people who are opting to reduce or eliminate gluten from their diet.

Let’s explore what gluten free means . For people wondering if they should consider eliminating gluten from their diet the messages in the public’s eye are often confusing leaving us unsure.

Image result for gluten free grains
http://www.glutenisthedevil.com/gluten-free-grains/

Fortunately, there is a lot of information now about the pros/cons of a gluten free diet. The availability of real, whole foods that we can eat and not feel deprived is very encouraging. I emphasize real whole foods because there is an abundance of processed gluten free foods out there that are not healthy and in fact in some instances actually contain gluten…so buyer beware. It is much better to avoid those processed products as it is challenging to truly know whether they contain gluten or not and in many cases they offer little to no nutritional value. Below you can find some suggestions. This list is by no means complete but it is a good start.

Gluten Containing Grains             Gluten Free Grains

  • Wheat                                              Amaranth           
  • Barley                                              Arrowroot
  • Rye – All                                           Buckwheat
  • Wheat varieties: bulger,             Corn (maize) Polenta
  • couscous, dinkle, einkorn,         Dasheen flour
  • emmer, farro, farina, fu,            Kasha, Kudzu, Millet
  • glladin, glutenin, graham           Oats, Rice, Sorghum,
  • flour, kamut, matza, seitan,       Soy, Tapioca,  
  • spelt, wheat berry,                       Taro and Teff  
  • wheat grass, wheat germ                                                                                                                                

The question about who should consider removing gluten from their diet is not one that can be easily answered without knowing where people are on the spectrum of gluten sensitivity/intolerance. This requires a visit to your medical provider. There is a difference between wanting to eliminate gluten for improved energy/attention and being gluten intolerant or having Celiac Disease. The spectrum regarding gluten goes something like this: wheat allergy, non-celiac gluten intolerance, dermatitis herpetiformis, gluten ataxia and finally celiac disease. The visual below can help to show gluten related issues.

Image result for gluten related diseases
https://www.nutritionbycarrie.com/2013/05/gluten-related-disorders-celiac-sensitivity.html

For people electing to eliminate gluten they often find that they have better energy, their thinking is clearer as is their attention. They also find the added benefit of weight loss if they are looking to shed pounds. These folks have the option of “choosing” to eliminate gluten. For others who suffer from the health risks related to consuming gluten it is not a choice. For people on the higher end of the scale, who are allergic or intolerant it is not an option. These individuals often can develop the most severe gluten issues such as Celiac Disease. Now recognized as a major health issue, people with Celiac Disease struggle with diet and health related issues exacerbated by gluten.

Celiac Disease is an immune system reaction to gluten which affects about 1 in 140 people in the United States alone. It is a digestive disease that damages the lining of the small intestines (the villi) where much of our nutrients are absorbed into the body causing one to not be able to absorb needed nutrients. Celiac is a complicated disease as it not only a digestive disorder it is also an autoimmune disorder. It is genetic and so the likelihood you will have it increases dramatically if a family member is diagnosed with it or if there is a family history of autoimmune disease. For people in this situation it is important to know whether you have the disease and to take action to eliminate all gluten from your diet immediately. I advise people with symptoms related to gluten sensitivity to ask their doctor about how to get tested make sure, and to eliminate gluten as a precaution while they await test results. A typical course of testing may involve an endoscopy but there are many screening blood tests for celiac disease as well. The most sensitive and commonly used, whether symptoms are present or not, is the tTG-IgA test. Tissue Transglutaminase Antibodies (tTG-IgA) – The tTG-IgA test will be positive in about 98% of patients with celiac disease who are on a gluten- containing diet.

https://www.healthline.com/nutrition/gluten-free-diet

Common symptoms related to Celiac Disease are unexplained iron-deficiency anemia, fatigue, bone or joint pain, arthritis, bone loss or osteoporosis, depression or anxiety, tingling numbness in the hands and feet, seizures, missed menstrual periods, infertility or recurrent miscarriage, canker sores inside the mouth, an itchy skin rash called dermatitis herpetiformis to name a few. Symptoms vary with each case making it challenging to identify. If you experience these symptoms and are not sure why speak with you doctor about whether you should be screened.

For those people in the optional low risk category who like to bake there are some good alternatives to regular flours on the market now so fear not. I love to bake and have found several good quality ingredients that are consistently certified GF.

This is a favorite recipe of mine https://www.cookingclassy.com/gluten-free-white-bread/#jump-to-recipe. I have also added some good resources to determine if you want to seek medical support to address your gluten related issues.

http://www.celiac.nih.gov

https://www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220

http://www.cureceliacdisease.org

http://www.gluten.net offers information and recipes

Books:

Real Life with Celiac Disease by Melinda Dennis – http://www.deletethewheat.com

Hope you found this helpful. If it is sunny outside where you live get out in it for at least 30 minutes to absorb some that that vitamin D we all need for our immune systems function.

Be Well

Leanne M.Yinger, M.Ed. HHNC
Holistic Health and Nutrition Coachhttps://kirasgoodeatskitchen.wordpress.com
https://www.facebook.com/Kiraskitchen5/
413-464-1462


“Let food be thy medicine, and let medicine be thy food.”

Beans are the Better Protein Choice!

How many of you remember the children’s rhyme about beans? You know the one that claims the more you eat the better you feel. I remember when I was a child living in a neighborhood in Northern California, we skipped down the street singing this tune. I’ve since come to really appreciate the health benefits of beans, even lima beans when cooked from scratch.

In this blog post, http://yumuniverse.com/how-tosday-soaking-and-cooking-legumes/, Heather Crosby of Yum Universe describes how to prepare legumes and why it is important to use the real deal whenever possible rather than from a can. I love the way she outlines yields and cooking time in this blog entry. She also adds the hint of using kombu, a sea vegetable to assist in digestibility and add in trace minerals.

When considering the health of our planet here are 6 facts related to beef and climate change provided by the World Resource Institute in April of this year. This blog post is written by Richard Waite, Tim Searchinger and Janet Ranganathan. They are all experts on the topic and committed to education related to building a sustainable food future. https://www.wri.org/blog/2019/04/6-pressing-questions-about-beef-and-climate-change-answered .

So let’s consider what happens for our own health and that of the planet if we substitute beans for animal proteins, beef in particular. Raising and feeding beef negatively impacts natural resources and increases greenhouse gas as outlined in this Climate Central article: https://www.climatecentral.org/news/studies-link-red-meat-and-climate-change-20264 reducing beef consumption seems a reasonable way we can contribute to reducing our risk for irreversible climate disasters. In several places in the world individuals and institutions are eliminating beef altogether https://people.com/human-interest/uk-university-goldsmiths-banned-beef-climate-change/ . Here we find legumes coming in to fill the protein gap.

Beyond this beans are just plain good for you and offer a very good source of protein and nutrients that is easily digested for most people. They contain important phytonutrients which only come from plant based foods. You don’t have to be a vegetarian or vegan to eat them either. My rule of thumb for carnivoures goes something likes this…replace red meat with red beans at least once weekly for optimal digestion of proteins. The American Heart Association agrees that beans are preferable to animal proteins for heart health. For some people who suffer from digestive issues such as IBS or Crohn’s Disease eating beans can be challenging. I have worked with people to safely add in beans to their diet even with these conditions. For most of us beans are a welcome and healthy addition to our protein intake.

IMG_0452

There is a wonderful assortment of legumes available on the market today. You can find them in bulk at many small markets and even some of the larger scale grocery stores have added bulk bins so you can grab good quality, organic non-GMO dried beans. Beans and Legumes provide soluble fiber and are packed with nutrients such as iron, magnesium, potassium and zinc. They are a pretty versatile food that can be prepared in a wide range of dishes from around the world. I must say since I’ve replaced red meat with beans and bean products such as tofu and tempeh my energy and weight have both markedly improved, and my grocery bill is lower!

I’m going to share a favorite snack I make with adzuki beans which I learned when working at The Kushi Institute. It is a sweet bean from japan that is described by many foodies as a super food along with chickpeas, lentils and black beans all of which I eat regularly. This high energy snack is both delicious and nutritious!

Chocolate Adzuki Bites (Vegan, Gluten Free, Sugar Free, Soy Free)

Ingredients:
For the adzuki balls:
• 1/2 cup dried adzuki beans
• 3/4 cup pecans
• 6 or so pitted medjool dates (about 1/2 cup)
• 1/4 cup cocoa
• 1/4 tsp vanilla extract
• 1/4 tsp salt
• 1 tsp maple syrup (optional)
• 1-2 teaspoons rice milk (optional)

For the topping:
You can choose either shredded coconut, chopped pecans or chopped cashews. You’ll need about a cup of whichever one you choose. For the nuts, I recommend blending them in the food processor before you make the balls because then you don’t have to clean it out.
• 1 cup of selected topping
• 1/4 tsp sea salt (the larger flakey kind if possible)

Directions:
Put the adzuki beans in a small pot and cover with a couple inches of water. Boil for about an hour, making sure you don’t let them dry out, until they are soft. Drain and set aside.

In a food processor or blender, blend the nuts for your topping (if using) and set aside. Add 3/4 cup cooked adzuki beans (they will have swollen up so your 1/2 cup should have turned into at least 3/4 cup), 3/4 cup pecans, dates, cocoa powder, vanilla, and salt. Blend until smooth, scraping down the sides of the bowl if necessary. If it is too dry to blend well, you can add rice or almond milk a teaspoon at a time to add moisture. You can also add a teaspoon of maple syrup to make it a little sweeter (if you use the maple syrup you probably won’t need the rice milk)

Scoop out the dough a tablespoon or so at a time and roll into balls. Sprinkle them with just a bit of the sea salt and then roll the balls in the topping until they are coated then put them in the fridge for about an hour to firm up.

And for a little homage to beans:

Beans, beans, the musical fruit
The more you eat, the more you toot
The more you toot, the better you feel
So we have beans at every meal!

Suddenly it’s bean time!
Yes, we’ve got beans:
Fresh beans, green beans,
Long, wiggly lean beans,
Handfuls, pocketfuls, bags, bowls, tureenfuls!

Beans for lunch and beans for tea,
And beans for nibbles in between!

Beans for brunch – and midnight munch! –
More beans than you have ever seen!

Beans for neighbours, colleagues, friends –
and more beans ready to pick at weekends!

Beans for the freezer: squeeze a few more
Into the drawer ’til you can’t shut the door!

Beans for November, December, next year,
For springtime, next summer… when more will appear.

Yes, more beans, galore beans, bore beans, oh dear!
How about sprouts for a change of scene?

kate williams

https://www.artble.com/artists/annibale_carracci/paintings/bean_eater

Be Well

Leanne M.Yinger, M.Ed. HHNC
Holistic Health and Nutrition Coachhttps://kirasgoodeatskitchen.wordpress.com
https://www.facebook.com/Kiraskitchen5/

“Let food be thy medicine, and let medicine be thy food.” Hippocrates

Spice Up Your Life

It’s no secret that spices have wonderful flavor, adding much to our culinary palette. But did you know that spices have more to offer than taste, in fact in some cultures spices are highly valued for their medicinal benefits. With cold and flu season approaching it seems like a good time to explore spices for flavor and for health.

spices-market

Indian, Chinese and many Indigenous people use herbs and spices for various health needs. Turmeric (Curcuma Langa) for instance, is touted as a super food with multiple health benefits. A member of the ginger family, it is native to Asia and used in Pakistani and Indian recipes as a staple spice. Along with its delightful taste, turmeric is one of the highest sources for beta-carotene due to its curcumin content. Its also noted with containing strong antioxidant, antibacterial, anti-arthritic and anti-inflammatory qualities and is known to strengthen the nervous system. There is a great deal of interest among cancer researchers as to turmeric’s ability to reduce cancer cells. This article is worth reading http://www.mskcc.org/cancer-care/herb/turmeric. As with any health aid it is wise to note potential adverse reactions related to particular conditions. Turmeric can be taken as a tea, added to recipes or in capsule/tincture or oil form.

tumeric bulb

http://www.nanotech-now.com/news.cgi?story_id=49363http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78;

Cinnamon is a spice most of us are familiar with and use on a regular basis. There are actually two types of cinnamon: Ceylon cinnamon commonly used in the western world and cassis cinnamon from Southern China. Some studies have had positive outcomes showing cassis cinnamon reduces blood sugar levels in people with diabetes.

cinnamon_fe

http://www.scottsdalefitnessandhealth.com/natural-remedies-for-blood-sugar-control.html; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68; http://www.ncbi.nlm.nih.gov/pubmed/2092486

Cumin originated in Egypt and is a spice not as widely known in western cooking as cinnamon, though it is widely used in Middle Eastern, Mexican and Indian cooking. Cumin’s health benefits are similar to cinnamon in reducing blood sugar and new research has it showing some promise as an anti-carcinogenic spice. It can be found in seed or ground spice form most often in cooking and in oils, tinctures and elixirs for medicinal purposes.

cumin-seed

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=91; http://www.livestrong.com/article/415653-ground-cumin-health-benefits/

Many of us have strong associations to the holidays when we smell cloves. Its strong fragrance reminds us of favorite baked goods, mulled cider or a baked ham. Some of us have clove extract to address tooth pain. Cloves are used in ground form most often in cooking/baking but are also used whole in drinks or to season meats.

oranges-cloves

I like to make orange, clove pomanders like these ones to hang on my Christmas tree.

Clove is most commonly used medicinally as an expectorant and so it is often found in teas and oils. It comes in gum form to address bad breath and to aid digestion. Cloves contain eugenol, a component that has been studied for its anti-inflammatory qualities as well as its ability to remove toxins from the body. Clove oil is used widely for its antimicrobial, antifungal, antiviral, antiseptic and aphrodisiac properties. Similar to cinnamon and cumin, clove also contains a good amount of nutrients such as iron, magnesium and calcium.

http://www.nlm.nih.gov/medlineplus/druginfo/natural/251.html; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=69

Cayenne pepper is another spice used widely in spicy cooking and can be found in in dishes from all over the world. Chili originated in Central and South America, but the cayenne pepper is named for the city of Cayenne, in French Guiana. Along with its spicy addition to a favorite dish it has many health benefits including inhibiting cancer cell growth, increasing blood flow, anti-inflammatory properties and is used in some cases for weight reduction.

cayenne-pepper-592x444

http://www.ecorazzi.com/2013/07/22/the-incredible-health-benefits-of-cayenne-pepper/; http://www.medicalnewstoday.com/articles/267248.php;

Finally, ginger. I use fresh ginger daily in recipes and in tea. It is a wonderful digestive aid and adds spice to an array of dishes. It also is known as an anti-inflammatory food as a result of a compound (gingerols) which acts as an antioxidant and anti-inflammatory agent. Ginger is the object of a good deal of research related to cancer as well. Research in several cancer studies have shown the potential that ginger actually inhibits the growth of cancer cells.

ginger

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72; http://www.ncbi.nlm.nih.gov/pubmed/19833188

Here’s a pretty effective elixir to boost immune function and help with congestion due to a cold: From Kim Erikson

1 Tbs. extra virgin olive oil
1 large clove garlic, juiced or minced
1/2 lemon juiced
1 Tbs fresh ginger juice or finely grated ginger
pinch of cayenne pepper
mix all ingredients and take at once as a shot
Happy Health!
Leanne Yinger, M.Ed. @ Kira’s Kitchen
Board Certified Holistic Health Coach

Herbs for the Spring or Autumn Soul

http://www.today.com/money/tag/fall-foliage

Fall weather brings out the cook in me along with some scrumptious ingredients for one pot meals. I love to play around with the different combinations of herbs, spices, vegetables and legumes to create new dishes. Between my little backyard garden and my CSA (community supported agriculture) there is quite a variety of fresh produce at this time of the year.IMG_0697

http://www.care2.com/greenliving/preserving-the-color-of-fall-foliage.html

This week I was reacquainted with an old favorite herb, sorrel. A member of the oxalis family, sorrel is used widely in European dishes. I was first introduced to sorrel when working with two wonderful herbalists in Branford Connecticut. I’ve mentioned these women in a previous blog post and it occurs to me each time I am reminded of them how much they positively impacted my life. One of my jobs was to run the day to day operations of their herb gardens and shop. I loved getting paid to be in the cutting and formal herb gardens. Sorrel was a favorite herb of mine at the time and so I learned how to prepare it. Since then I have learned more about it’s health benefits and potential risks for certain people.

Sorrel is a good source of iron, potassium, vitamin A and C. Health benefits of sorrel include aiding good eyesight, strengthen the immune system, stimulate the liver, aid digestion and it can increase circulation and energy level. However, due to it’s oxalic acid content people with kidney stones, gallstones or with rheumatic conditions should use it moderately if at all.

I made a lovely sorrel soup this weekend. It is a very simple recipe for such a yummy soup that can be served either warm or cold. While sorrel is considered a spring herb it can also be added into fall recipes as can other leafy greens. Sorrel is one of the first leafy greens to appear in gardens in the spring and it’s tart flavor reawakens our winter palate. In the fall sorrel is equally delicious when started late in the growing season. If it is an older plant it will contain higher levels of oxalic acid which not only effects the taste but is less beneficial in terms of health benefits. Make sure late season sorrel is from a late season crop. Here’s all the ingredients you need…so simple
prep3
I adjusted this recipe from Mother Earth News http://www.motherearthnews.com/real-food/sorrel-soup-recipe-zmrz1301zmat.aspx#axzz3FHXPZbNK, I swapped out butter for Earth Balance.

onionsSautee onions

sorrel potato prep1Cut sorrel into ribbons and chop potato into small chunks

ss cookingAdd sorrel and potatoes to onions

sorrel soupBlend together and top with plain Greek yogurt

I served this hot as a first course with ginger glazed salmon and wild rice to follow. I was lucky to have fresh tender sorrel greens available through my CSA, but you can keep this recipe tucked away for spring if you’d like when the new tender growth is readily available.

Happy cooking and eating!

website: http://leanne-yinger.healthcoach.integrativenutrition.com

 

Herb Woman

Roots and herbs she gathers, morning, night and noon, by raising dog star underneath the moon.

In her fragrant kitchen while the lost world sleeps, Gentle midnight priestess, she mixes and steeps.

Shakes the leafy brethren, sorts and scraps with skill, on her vibrant fingers wood and field and hill-

Poppy leaves and wormwood, Peony petals split, dreamy hop flowers added for a headache quilt.

Hands only made for healing, nostrils made for smell, forehead wide and yearning, eyes fixed in a spell.

With the loose prescriptions floating through her head, Such are prayers she mutters ere she goes to bed.

By Eleanor C. Koenig

 

 

 

 

Back to School Basics

In some places children have already returned to school with the anticipation that the start of a new adventure brings. Locally we have another week to wind down our summer. Even though the private school where I’m employed as a counselor and nutrition consultant is a year round school I still get that beginning of the school year feeling. It’s something between excitement for all the possibilities and melancholy about the end of another summer season.
back-to-school-apple_14065384591
In keeping with the beginning of the school year theme as it relates to my health coaching practice, I wanted to share some ideas for how to pack healthy, brain food for your child/ren that doesn’t set them apart from their peers. Let’s make eating healthy the cool thing to do this year and see if it can become the new cool. Something as simple as cream cheese (or Tofutti dairy free cream cheese) topped with fresh fruit is sure to grab kids attention.
back-to-school-snacks
Other ideas range from fruit kabobs to assorted wraps. Most fruit will keep in a lunchbox and when it’s as easy as sliding off a skewer into your mouth who can resist.
27465_pineapple_grape_kebab_620
http://www.chow.com/food-news/89934/27-healthy-snack-ideas-for-kids-lunch-boxes/
Fruit-Kabobs-410x273
http://www.mysporties.com/tuesday-tip-snacks-to-kick-off-the-school-year-with-a-healthy-start/
We can create so many variations of wraps that it’s limitless. In fact, in many schools they are slowly replacing white enriched bread with whole grain breads and wraps.
veggie-wrap-single
http://www.bodyenlightenment.me/blog/2013/08/how-to-put-healthy-back-into-school-lunches/
Wraps are an easy way to include vegetables in your child’s lunch in a way that they will eat them. If you can make the time to engage your child in the preparation of these beauties they are more likely not to trade them away for a snickers bar. My favorite wrap to teach children to make in my Cool Kids Cooking Class is the California wrap which includes avacado, sprouts, cucumber, carrots and cheese (if your child can tolerate dairy). It always makes me smile to see how quickly kids take to eating healthy when they are part of the preparation.
cali vege wrap
I also suggest getting to know the lunch ladies (and gents) who are preparing school breakfast and lunch. Be kind to these hard working people and let them know that you appreciate their efforts. Congratulate them when they have made something healthy and kid friendly. Offer your ideas about improving school meals in a way they can hear you. One thing I’ve learned over the years is that people respond better when you are willing to walk with them on their journey than when we give the impression we know what’s best. lunch ladies
If you are involved in your child’s school you may want to get involved in changing school food programs so that all children enjoy a healthier meal. For some children these are the only meals they eat each day so keeping it nutritious means they can attend to learning and the other challenges school brings. One of the many challenges educators face is holding all children to a standard. When a child experiences food insecurity it can be nearly impossible for them to focus on English or math. Educators are all too aware of these challenges.
An example of what a couple moms did in Berkeley California to change the school lunch program in their children’s school is the movie “Two Angry Moms.” It outlines what isn’t working with school meal programs and shows how they went about dramatically creating the change in their school. It is one example of how to start thinking about the food we eat and provide to school children.
lunch-wars-cover

“You must be the change you want to see in the world”
Mahatma Ghandi

Be Well
Leanne Yinger, M.Ed. Holistic Health Coach @ Kira’s Kitchen

blog: http://kirasgoodeatskitchen.com

website: http://leanne-yinger.healthcoach.integrativenutrition.com

Microbiome…What Did You Say?

The first time I heard the term microbiome during my training to become a Certified Health Coach I looked it up to see what it meant. Here is what Wikipedia has to say: A microbiome is “the ecological community of commensal, symbiotic, and pathogenic microorganisms that literally share our body space. The term comes from a Nobel Prize recipient, Joshua Lederberg (5/25/1925-2/2/2008), an American molecular biologist who among other things discovered that bacteria can mate and exchange genes. Pretty cool stuff huh!

gevers_cover_nature

https://www.broadinstitute.org/news/4199

The term I use as a Health Coach is “gut flora” which sounds just a little less scientific. The truth is our digestive system is important for us to understand if we wish to remain healthy. It often is not the first place we think to look when we’re not feeling well but it is the system that processes and absorbs nutrients so if it’s off we are not getting our nutritional needs met.

Microbiome comes up a lot in the work I do with people in my health coaching practice seeking to improve their health. What I have learned and pass along is that we can be healthy but if out gut flora is not balanced we run the risk of compromised immune or nervous systems and this can also create and imbalance in our hormones resulting in mood and in some cases more serious mental health issues. Let’s take a look at the digestive system to gain a little insight into what it does to keep us healthy.

 

human-digestive-system-225-401-12

We actually start digesting food the minute we come into contact with it. In fact smelling food starts our salivary glands working even before the food enters our mouth. When we take the time to chew our food (chewing until food becomes fairly liquid is best) it enters the next leg of the journey pre-digested helping the process along. The food then travels to our stomach where it mixes with acids before going onto our small intestine where the nutrients are absorbed and then to our large intestine where water is absorbed. The health of our gut flora is most critical at this point as the villi in the small intestine absorb our nutrients. If the villi have been damaged by too much unhealthy fats, chemicals and sugars they are unable to gather nutrients from the food we eat.

 

Our liver works to process the toxins that travel with our foods. Some of these toxins are excess sugars and fats, pesticides, heavy metals and other foreign substances.

 

digestive system

My mother was always saying “chew your food” while my father would say “where’s the fire slow down”. As a rather hyper kid mealtime was one more thing that got in the way of being outside running around which helped me manage all that energy. I was fortunate to have had an abundance of fresh real foods available to me as a kid growing up in northern California, pre Silicon Valley Santa Clara County. There were small farms and ranches all around me so fresh produce, nuts and fruit was available at farm stands and in the grocery stores year round. We ate wild meats most often such as venison, wild fowl and fish so the possibility of hormones or antibiotics that are so commonly in meats we find in the store now was not there.

I grew up in a generation where healthier food options were the norm. I can remember when McDonalds opened in Gilroy and fast food became available. Children since the 1970s have increasingly been exposed to more fast foods, processed foods, chemicals and GMOs in their food supply. Food production standards claim to be higher but they are not taking into account the fact that so much of what most people eat is not live food. The most important thing I can teach the people who come to me seeking improved health is to eat real, fresh food free from chemicals and GMOs. Skip the processed, fast foods and beverages that provide nearly zero nutritional value and wreck havoc on our digestive systems.

bonsai

It’s in our control to begin to eat healthier and to treat our bodies well. If we assume our body will withstand the unhealthy foods and drinks we consume without adverse effects over time we will find ourselves with health issues at some point.

Visit a local farm or farmer’s market this week and find some real food.

Be Well

http://leanne_yinger.healthcoach.integrativenutrition.com

Summer’s Bounty

It is the first day of summer which means that our gardens will start to swell with yummy fresh vegetables soon. I love tending gardens even when they get away from me and start growing plants that were not invited. I tend to be one of those gardeners that likes the organic nature of how things grow so neat rows really don’t matter to me. Some of my neighbors might wish I was less of a cottage type gardener but they are kind and marvel at how much produce I can pull out of my tiny little patch of ground.

   Image

 My garden looks more like this one…

Image

Than it does like this,,, though I truly appreciate all forms of gardening and love browsing catalogs and online to see what creative ideas are out there. I value each individual plant and try to understand it’s purpose even if it is considered a weed. Prior to cultivation many of these so called weeds were staple foods in tribal peoples diets so I think it wise to consider and honor them. This honoring of “weeds” is not an excuse for not keeping my garden weed free…I gave up on that many years ago and still have great fresh vegetables each year.

So the snow peas in my wild little garden are setting flowers now and the baby kale is so tender you can eat it right off the plant…no preparation. I will try to plant my second harvest of snow peas again today since the resident chipmunks decided they liked the pea seeds this year and neatly removed all of them promptly after I planted them.

Image

I’ll also get the zucchini plants under my form of control (move them off the grass I plan to mow) and then mow the wild lawn before getting into the canoe for a leisurely paddle on the lake with friends. There will soon be more zucchini than can be eaten so hello friends and neighbors welcome to zucchini harvest!

Image

I guess what I’m trying to say here is that gardens are not meant to be perfect or orderly. Life is not, so why try to create that order in our gardens. Seek the beauty in each plant no matter how seemingly unimportant it appears to be. This coming from someone who knows. Get outside and play on this first day of summer!

Image

“This grand show is eternal. It is always sunrise somewhere: the dew is never all dried at once: a shower is forever falling, vapor is ever rising. Eternal sunrise, eternal sunset, eternal dawn and gloaming, on sea and continents and islands, each in its turn, as the round Earth rolls.”         John Muir

Blessed Be

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