How Food Choices can Lead to Illness: Get The Health Edge with Mark Pettus and John Bagnulo

John Bagnulo

John Bagnulo and Mark Pettus continue their discussion in this latest podcast from The Health Edge.

This week they talk about the fundamental changes in our modern diet over the last 2-3 generations and how those changes are driving the current epidemic of chronic complex disease.

Growing rates of obesity, diabetes, inflammation, heart disease, cancer, Alzheimer’s, autoimmunity are all linked to dietary choices we make. Mark and John will explore the specific role poor quality carbohydrates are playing in disease and a diminished quality of life.

Mark Pettus

Tune in to you and Tune in to the podcast link below for top tips on self-care, what foods to avoid and why. Conventional wisdom to "eat everything in moderation" just doesn't work in this day and age.

If we were working out in the fields haying all day, it might still apply - but we're not...we're sitting at desks, behind steering wheels, stressed out and eating the wrong things.

It's time to CUT.IT.OUT. Listen to this helpful podcast to understand how and why to make some simple but profound changes to your diet.

To accompany this discussion, Mark's lecture Understanding Metabolism from the BHS Creating Health and Wellness series provides excellent additional reference. 

Almond Joy

Photo courtesy of the adorable Road to Less Cake

I now love almond milk thanks to a recipe I found on nutritionist Kathie Madonna Swift's website.

For a delicious breakfast smoothie or snack, I prepare my own almond milk using the recipe below. I then add 1-2 tablespoons of organic coconut oil, a ripe organic banana or two [not over-ripe or under-ripe], and some organic cinnamon.

Soaking the almonds overnight in water is a must, but I don't bother to strain them with a cheese cloth. While I like the chunkier texture, not every one does.

I didn't know why almonds should be soaked so I emailed Kathie Swift and asked her why. She explained that "Almonds have toxic enzyme inhibitors which protect them from sprouting too soon. By soaking almonds you release these inhibitors and allow the almonds to begin the sprouting process. A sprouted nut additionally provides extra nutrients and soaking them greatly aids our ability to digest them."   

Now, that's a swift reply! Kathie lives and works right here in Lenox, Massachusetts as a registered dietitian nutritionist in the field of integrative and holistic nutrition. She is one of the many trusted health and wellness super-stars that "we locals" are lucky to know.  

Almond Nut Milk recipe by Chef Caroline Nation

This is a FODMAPs - Foundation Recipes [Click here, if you'd like to learn what a FODMAP is.] 

Fresh homemade almond milk is easy to make from scratch. Use your homemade almond
milk in smoothies, shakes and soups if you like.
Servings: 3 cups
Prep Time: 5 minutes plus soaking time
Ingredients

• 1 cup raw almonds
• Water for soaking nuts
• 3 cups water
• ½ teaspoon vanilla (optional)

Preparation
Soak the almonds in water overnight or for at least 6 hours.
Drain water from the almonds and discard. Blend 3 cups water, almonds and vanilla until
well blended and almost smooth.
Strain the blended almond mixture using cheesecloth or other strainer.
Homemade raw almond milk will keep well in the refrigerator for three to four days.

Variation: Once coconut milk is made, add in blender 1-2 tablespoons of organic coconut oil, a ripe organic banana or two [not over-ripe or under-ripe], and some organic cinnamon. 

FODMAPs: For Healing Your Gut

Lately, I've been hearing a lot about FODMAPs. What the heck is a FODMAP anyway? To learn more, I visited nutritionist Kathie Madonna Swift's website. Kathie lives and works right here in Lenox, Massachusetts as a registered dietitian nutritionist in the field of integrative and holistic nutrition. She is one of the many trusted health and wellness super-stars that "we locals" are lucky to know. 

Kathie is the Education Director for Food as Medicine, a professional nutrition training program for physicians and other healthcare givers and a lead teacher in the Healthy Living programs at Kripalu Center for Yoga & Health in Lenox, Massachusetts.   Her message is clear and simple: Whole Foods. Whole Person. Whole Life. If anyone could explain FODMAPs in a clear and concise way, then it would be Kathie. Sure enough, Kathie offered up a straight-forward explanation and my eyes didn't glaze over once. Here's a snippet...

Developed in 2005 by researchers at Monash University in Australia, “FODMAPS” is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols -- types of carbohydrates that are difficult to digest and become fermented by bacteria, causing bloating and discomfort. 

FODMAPs is an elimination diet plan for digestive distress specifically designed to identify food triggers that cause digestive symptoms such as bloating, gas, and abdominal pain. If you're suffering from any of those things, check out the really helpful FODMAPs diet & meal plan and download it from Kathie's site. It's a concise, informative print out that provides lots of great recipes, too. As with any diet, make sure you check with your doctor or nutritionist to make sure it's right for you.

FODMAP refers to certain foods that exacerbate bowel symptoms. A low-FODMAP diet eliminates or minimizes these foods and can be particularly effective in healing and alleviating symptoms while the autoimmune component of a disease is brought under control. While I am enjoying greatly improved health and sustained pain management as a result of all the changes I have made to my life and to my diet, I still suffer debilitating flare ups of fibromyalgia. They are random episodes and I don't yet know what sets them off. My journey to wellness is not over yet. As part of effective self-care, it's critical to keep exploring the clues my body sends out in order to find answers. FODMAPs presents a new perspective when translating dietary choices and patterns.

The FODMAPs food list is divided into three columns - AVOID, LIMIT and ENJOY. I've spent years reducing-eliminating most of the foods in the 'avoid' column so it was not a scary list to me, but I can see how it could be daunting for some one starting at square one. The reassuring news for anyone starting out is that self-care has to start somewhere. With the help of a good doctor or a nutritionist, the first step can be less scary. The first step is always the biggest, scariest step [leap], but it's that first healthy choice that leads to more and more healthy choices and ultimately, to your good health. 

You will be surprised by what you can and cannot eat on the FODMAPs Diet. Good Girl is no stranger to taking things out of her diet, but was completely surprised to learn what could be added back into it - Brie, Camembert and Cheddar cheeses!! but I didn't dive back into cheese. Instead, I set my focus on some new food "suspects." I admit, it was a little heartbreaking to see some really healthy things on the FODMAPs list of foods to avoid. Asparagus, celery, garlic, leek, and onions are all in the HIGH FODMAPs foods to avoid. Yikes, I eat these foods ALL the time.

Broccoli and Brussels sprouts are on the list of items to limit and I've always gobbled them up, too. Yet, for the past month, I have successfully managed to avoid them all. How I managed to do that in January - the height of soup season in New England - I will never know, but has my bloating gone down? YES. Absolutely. I've also added two sixty-minute cardio TK-Fit classes each week for the past month so I can't say for sure if it's all down to FODMAPs. I reckon it's a combination of the two in addition to all the previous life changes I have made over the years. As always, I will keep an eye on this and discuss it with my doctor, but for the moment it looks like a Cardio + FODMAPs is a step in the right direction. 

Sometimes, you've just got to keep chipping away at things so that you can build them up. Go on, Good Girl, build yourself UP!

GO NUTS! Gluten Free Low Sugar Low Carb Really IS Delicious

Whether you are buying or baking your own, finding a great tasting, low glycemic, longer-lasting Gluten Free muffin with tantalizing texture and great taste that won't go stale overnight is a long process of trial and error. Top quality organic, whole grain, gluten-free, wheat-free ingredients are expensive so it's important the recipe works.

Here's one of mine that I've tried and tested for you to spare you the trouble and wasted expense. This recipe offers up a fluffy, wonderfully textured, full-flavored muffin that can be served with any meal. It's perfect for breakfast, lunch or dinner and delicious with butter, honey, goat butter, or with a savory goat's cheese.  Try it with a salad or soup or along with a slow cooked stew. This recipe is Gluten Free, Low Glycemic, and loaded with whole grains and sustaining nutrients.

Whole Grain Gluten Free Chunky Nut and Date Muffins

Dry ingredients:

• 1/8 cup Bob's Red Mill Organic Whole Grain Amaranth Flour * [If you don't like the 'earthy' flavor of Amaranth, substitute it out for one of the other grains or try coconut flour].
• 1/4 cup Bob's Red Mill Garbanzo Fava Bean Flour
• 1/4 cup Bob's Red Mill Organic Whole Grain Buckwheat
• 1/4 cup Bob's Red Mill Whole Ground Flaxseed Meal
• 1/2 cup Bob's Red Mill Whole Grain Brown Rice Flour
• 1/2 Cup Bob's Red Mill Oat Bran
• 1/2 tsp Xanthan Gum
• 1 tsp Baking Soda
• 1 tsp Salt

Wet ingredients:

• 1/2 cup Organic Brown Rice Syrup
• 1/4 cup Organic Date Syrup
• 1/2 cup Coconut Oil  [I use La Tourangelle, Virgin Unrefined ]
• 2 tsp vanilla extract
• 1/4 cup HOT water [not boiling, you might need a bit more to keep the batter loose, not sticky]
• 2 extra large organic eggs, beaten first then added

Finishing Touches:

• 1 cup Bob's Red Mill GF Old Fashioned Rolled Oats
• 1/2 cup Walnuts and Pecans loosely chopped [ feel free to add more if you like ]
• 1/2 cup Organic Deglet Dates, chopped
• Preheat oven to 350. Grease muffin tins with coconut oil [or butter or whatever you prefer].
• In a medium bowl, measure and mix together all the dry ingredients. Note: This recipe can be made with or without salt. 
• In another medium bowl, mix all the wet ingredients. Then add dry ingredients to the wet - a bit at time, not all in one go, stirring in between.
• Depending on consistency, add approximately 1 cup Rolled oats - you might need more, or less. Then add chopped nuts and chopped dates.
• For small and medium size muffins cook for approx 12 minutes, check to make sure muffin is nicely brown on top.
• For larger muffins, cook for approx 15 minutes until muffin top is nicely brown.
• Nut allergies: This recipe can be made without nuts, just substitute more chopped dates to the batter.

To keep your Gluten Free muffins fresh for longer, wrap each muffin individually in wax paper and keep in a glass container with lid. If freezing, wrap muffins in aluminum foil and place in freezer bag. [I know, it's lots of wrapping but this Gluten Free Treat will stay moist and fluffy for longer].

Ginger's Got It Goin' On

Next time you reach for an Advil or Tylenol, think about using Ginger instead as a natural way to combat inflammation.

Ginger root has anti-inflammatory properties that can be beneficial for people with arthritis, fibromyalgia and seasonal allergies. 

Ginger is a gastric stimulant that can kick-start your organs in the morning, influence a good digestive system and break down fat. It's known to alleviate bloating, flatulence, diarrhea and constipation; relieve dizziness and nausea; lower cholesterol levels and decrease systemic blood pressure.

Ginger possesses blood thinning capabilities that help in the treatment of heart disease and it boosts your immune system by warming the body and helping it break down the accumulation of toxins in the organs, particularly the lungs and sinuses.  

KICK START YOUR DAY. Drink 8oz of “Good Girl Ginger Tea” first thing every morning. The anti-oxidant powers of ginger are a great way to clear your system and your sinuses. Here's a quick and easy way to prepare...

Peel and slice organic ginger into thin pieces, approximately 1 cup and place in a large 4 cup teapot.  Boil water and wait for it to cool down to about 140°F/60°C to prevent burning all the goodness out of the ginger then pour water over ginger. Let sit until cooled. Refrigerate overnight and drink first thing on an empty stomach in the morning. Add lemon or [local] honey if you like. You can probably get a second pot from the same ginger, so go on, add some more hot water for another round! Do this every day and you might never need to pop Tylenol ever again. Go Good Girl, Go!

Here is a helpful article from Dr Oz in The Oz Blog .