Alice Waters has been a champion of seasonal, local, sustainably produced foods, garnering widespread acclaim and showing the world that the true secret to good cooking is starting with the best-tasting ingredients. Read more from The Art of Simple Food.  There is so much confusing and conflicting diet advice out there it can be hard to know who to trust.
To address this problem, researchers conducted a study to compare popular diet plans such as low-carb, Paleo, etc. Their findings are refreshing as they advocate ditching the rigid plans and principles in favor of broader guidelines. They explain, "A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention." Read the full article, Science Compared Every Diet, and the Winner Is Real Food, for more information on this practical approach. If your goal is to implement this advice but you don’t know where to start, learn more about how Wellness Coaching can help you with this and other change goals by requesting a free session.  Resolve to eat better and spend more time with loved ones by cooking more with friends and family in this winter.
Read four ways to cook more with family from ChopChop. ChopChop is a non-profit organization whose mission is to inspire and teach kids to cook real food with their families. 
 "You can compare a child’s body to a building under construction. A lot of different materials are needed to build it and to keep it in good repair. But a human being is also a kind of machine that’s running. It requires fuel for energy, and other substances to make it work properly, just as an automobile needs gasoline, oil, grease and water.
To do this, keep a balanced attitude. You don’t judge foods on calories alone, or on vitamins alone, or on minerals alone. Everybody in the long run needs a balance of low and high-calorie foods as well as a balance in other respects in the diet. Fortunately, there are a number of good books available and many of which include a variety of recipes. As important as consulting a book, however, is encouraging your child to eat a variety of vegetables at an early age." Read the full article by Dr. Benjamin Spock, MD.  The China Project offered a rare opportunity to study disease in a precise manner because of the unique conditions that exist[ed at the time of the study] in rural China. Approximately 90% of the people in rural China live their entire lives in the vicinity of their birth. Because of deeply held local traditions and the absence of viable food distribution, people consume diets composed primarily of locally produced foods. In addition, there are dramatic differences in the prevalence of disease from region to region. Various cardiovascular disease rates vary by a factor of about 20-fold from one place to another, while certain cancer rates may vary by several hundredfold.
Buy The China Study on Amazon.  Ingredients
3 Tablespoons extra virgin olive oil 2 Leeks (thinly sliced) 1 lb. Carrots (peeled and thinly sliced) 1 Medium-sized potato (peeled and coarsely diced) 1 1/2 tsp. Peeled and minced/grated fresh ginger 5 Cups chicken or vegetable stock 1/2 Cup fresh orange juice 2 Tsp. grated orange zest Salt and freshly ground white pepper Thin orange slices for garnish (optional) Serves 4 to 6 Directions In a large saucepan over medium heat, warm the olive oil. Add the leeks and sauté until just slightly softened, about 3 minutes. Add the carrots, potato and ginger and sauté until the vegetables are just softened, about 5 minutes more. Add the stock, cover partially and simmer until the vegetables are completely softened, about 20 minutes. Remove from the heat. In a blender or food processor, puree the soup in batches, leaving some texture, and return the soup to the pan. Set the pan over medium heat and stir in the orange juice and zest. Season with salt and white pepper. Ladle the soup into warmed bowls and garnish each serving with an orange slice and a sprig of mint. Adapted from Williams-Sonoma Collection Series, Soup, by Diane Rossen Worthington.  "The health care establishment is structured to profit from chemical and surgical intervention. Diet still takes the back seat to drugs and surgery.
One criticism that is constantly leveled at the dietary argument is that patients will not make such fundamental changes. This criticism is not only wrong and insulting to patients; it is also self-fulfilling. If doctors do not believe that patients will change their diets, they will neglect to talk about diet, or will do it in an off-handed, disparaging way.” Except from T. Colin Campbell's, The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health.  Ingredients
2 Cups chicken or vegetable broth 1/2 Cup unsweetened coconut milk 3 Cups canned pumpkin 1 Cup sliced onions, sautéed 3 Garlic cloves, roasted 3 Tablespoons brown sugar 1 Tablespoon adobo sauce (plus reserve more to add to taste per serving) Salt and freshly ground black pepper, to taste Directions 1. Place all ingredients into a Vitamix container in the order listed and secure lid 2. Select Variable 1 3. Turn machine on and slowly increase speed to Variable 10, then to High 4. Blend for 6-7 minutes or until heavy steam escapes from vented lid 5. Serve immediately or refrigerate overnight 6. Serve with the adobo sauce on the side, added to taste 7. Optional: Reheat and serve in a slow cooker Note: The adobo sauce does have heat so add slowly to taste. The soup is also wonderful without the adobo sauce for those that don't like spicy foods.  The T. Colin Campbell Center for Nutrition Studies (CNS) is a 501(c)3 nonprofit organization based in Ithaca, NY, home of Cornell University.
Started in 2007 by T. Colin Campbell, PhD, and Megan Murphy, the Center grew out of T. Colin Campbell’s life work in nutritional research and the recognition of The China Study, the 2005 book co-authored with his son Thomas Campbell, MD. In 2009 CNS, in collaboration with eCornell, began offering the Certificate in Plant Based Nutrition. The certificate program has become a nationally-recognized nutrition education program, enrolling thousands of students who have gone on to use their knowledge in a variety of endeavors. In addition to the general public, CNS has helped educate a growing number of health professionals through its continuing education credit programs. Learn about working with a wellness coach that is an alumni of this program.  Visit Heidi Swanson's stellar cooking blog, 101 cookbooks, for this Ginger Soba Noodles recipe.
Ingredients 12 oz / 340 g Dried soba noodles Ginger Dressing: 1 Tablespoon freshly grated fresh ginger 1 Teaspoon toasted sesame oil zest and juice of 1/2 a lemon 1/2 cup / 2.5 oz / 70 g Chopped white onion 1 Teaspoon mirin (optional) 2 Teaspoons brown sugar or honey 1/2 Teaspoon salt, plus more to taste 3 Tablespoons brown rice vinegar 1 Celery stalk, strings removed, then chopped 1/3 Cup / 80 sunflower oil or untoasted sesame oil 3 Tablespoons of chopped tarragon, plus more to taste A few big handfuls of cubed tofu, pan-fried or baked until golden 1/3 Cup + toasted squash seeds, pumpkin seeds, walnuts, or sesame seeds Read the directions on 101cookbooks.com.  1. The quality or state of being healthy in body and mind, especially as the result of deliberate effort.
2. An approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases. The Definition of Wellness on Dictonary.com.  A great way to improve your diet slowly and gradually, without depravation, is to deploy the method of “crowding out.”
Instead of going on a restrictive “diet,” crowding out entails slowly increasing your consumption of nutrient dense fuel foods, such as fresh fruits and vegetables, to gradually reduce the ratio of processed foods and/or the amount of animal products you eat. For many this strategy is a way to optimize your diet for health, without the overwhelming all or nothing approach. According to theWall Street Journal, chefs are taking note and reorienting restaurant offerings to appeal to this trend. The article explains, “Several trends have converged in a perfect culinary storm. Awakened by the national obesity crisis, many Americans want to eat more healthfully—though perhaps not enough to leave the table hungry. The Harvard School of Public Health recommends eating red meat no more than twice a week. But chefs know that dividing the portions across many meals is a smarter strategy. Studies show that having even a little meat on the plate makes for more satisfied diners. Increasingly, chefs like Jody Adams in Boston, Michael Solomonov in Philadelphia and Alain Ducasse in Paris are finding delicious ways to strike a balance between health and hedonism.” Read the full article: Meat on the Side: Modern Menus Shift the Focus to Vegetables.  The New York Times has reported welcome news: New diabetes cases have begun to fall in the United States.
The article asserts that, "the rate of new cases fell by about a fifth from 2008 to 2014, according to researchers at the Centers for Disease Control and Prevention, the first sustained decline since the disease started to explode in this country about 25 years ago." The Times mentions the following possible reasons why the decline occurred.
Still, however, "diabetes afflicts one in every 10 American adults and is the country’s leading cause of blindness, limb amputations and kidney dialysis." “It’s not yet time to have a parade,' said Dr. David M. Nathan, the director of the Diabetes Center and Clinical Research Center at Massachusetts General Hospital. But he noted, 'It has finally entered into the consciousness of our population that the sedentary lifestyle is a real problem, that increased body weight is a real problem.” Read the full article. Want to work on anything this article brings up, such as eating habits or becoming more active? Contact Thrive Wellness Coaching to schedule a free wellness coaching session.  Heidi Swanson's Natural Food Guide
The term natural is open to interpretation, but here is what it means to me: Natural ingredients are whole--straight from the plant or animal--or they are made from whole ingredients, with a little processing and as few added flavorings, stabilizers, and preservatives as possible, thus keeping nutrients and original flavors intact; for example, tomatoes crushed into tomato sauce, cream paddled into butter, olives pressed into olive oil, or wheat berries ground into flour. Read more.  Ingredients
2 Tablespoons unsalted butter or extra-virgin coconut oil 1 Onion, chopped Scant 1 tablespoon red curry paste, or to taste 2 Pounds carrots, peeled and chopped - 1/2-inch chunks 1 14-ounce Can full-fat coconut milk 1 1/2 Teaspoons sea salt, or to taste 1 1/2 Cups / 360 ml of water, or to cover 1 Lemon or lime To serve (topping ideas): micro greens / cilantro, chopped, toasted almonds , chile oil Directions In a large soup pan over medium-high heat add the butter and onion. Stir until the onions are well-coated, and allow to saute until translucent, a few minutes. Stir in the curry paste, and then the carrots. Read more on Heidi Swanson’s 101 Cookbooks.  Cheers to all the people eating right and working out this winter.
You're going to look dam sexy this summer. SCHEDULE A FREE COACHING SESSION  Spices are important to cultures around the globe. They give the zest to a number of traditional dishes. Learn about popular spices in different countries and what they’re made from.
View this global spice infographic to mix it up.  Ingredients
2 Cups milk (i.e. soy, almond) 1 Cup water 1 Tablespoon hemp seeds, or any other nut or seed you have 1 Teaspoon raw virgin coconut oil (optional) 2 Clementines, peeled and pulled apart into sections 1 Pinch parsley leaves, washed 2 Cups greens (I used mixed greens), washed 1 Frozen banana 1/2 Cup frozen cranberries 1/2 Cup frozen raspberries Directions Combine all ingredients a high-power blender, in the order listed above. Add more water to taste if you prefer a thiner consistency. Serve immediately. Serves 2-3 people.  The food will arrive within 36 hours of harvest.
What won't Amazon deliver? If you thought "produce from the farmers market," you're wrong. According to the Los Angeles Times, Amazon is currently testing delivery of farm-fresh greens, wild seafood, ripe melons, and a whole lot of other produce to customers' doorsteps. Best off all, the food will arrive within 36 hours of harvest and there is no need schlep to the farmers market.  Ironman triathlete and ultramarathoner Brendan Brazier realized early on is his career that diet would play a big role in his overall performance. "Longer events really level the athletic playing field. It becomes more about training and the speed of recovery than about natural ability," Brazier says. "Nutrition allows you to train harder and recover faster."
The refined white starches he had added to his diet to make up for the carbohydrates he was burning weren't increasing his energy levels as much as he had hoped. After extensive research, Brazier found that about 80 percent of recovery is linked to good nutrition. "Eating more doesn't always mean more energy. You can be overfed while being undernourished," he says. Brazier eased into a whole food-based, vegan diet heavy on healthy whole grains (amaranth, quinoa, buckwheat), plant proteins (hemp, pea, rice) and dark leafy greans. Besides increasing his rate of recovery, he discovered that this eating plan with frequent, small meals helped him be more productive and sleep better. Today Brazier guest lectures at Cornell University, has written three books, most recently Thrive Foods. |
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