Water, as seventy-five percent of our bodies plays a huge roll in all of our systems.  It is the foundation of our blood, the moisture and lubrication of our joints, the tears we cry and it filters the toxins from our body.  Water, in its abundant and diverse roll in the body, also influences our digestion and metabolism.

The digestive process is a rather complicated one and starts with what we put in our mouthes.  In fact, digestion starts with the first bite of that tasty pastry that we couldn’t help but snag on a trip to the store.  Our mouth at 98.6 degrees holds a warm place for the food to soften as we add moisture, our saliva, and pressure, chewing, to break our food into little tiny pieces.  As our food moves down into our belly the hydrochloric acid is anxiously anticipating the savor of whatever yummy meal we decide to send its way.

Metabolism is something that works on a time system.  We want our metabolism to work at a nice clip and help our bodies to utilize the energy we feed it so that we can work and play hard and if you like to eat like I do then we certainly want it to work fast enough so that we can feed it regularly with tasty morsels of delicious delight.

Both metabolism and digestion work best when they are working in a warm environment.  Think about how you feel when you are sitting on the beach on a nice warm day versus if you are walking around in the middle of a blizzard.  Being at the beach we can run around in flip flops and shorts whereas in the winter we have to bundle up to our eyes just to stay warm.  The cold, like winter, makes everything contract.  We want to move away from the cold, get out of the cold, retreat from the cold.

The internal workings of the body work in very much the same way.  While the ice coldness of a drink can feel very refreshing on a hot day we have to remember that the body is very open and receptive and moving beautifully when it is warm.  If we add ice cold water to the system everything will begin to contract, slow down, and retreat.

Ice cold water, cold food like raw vegetables and treats like ice-cream will cause the stomach to slow down and the vessels of the stomach to contract.  This contraction while momentary can still cause the digestion to slow itself down. This slowing down could cause the stomach to have food stagnation or over time what we call cold in the stomach.

What happens when the stomach is cold and slows down?  The stomach is responsible for ripening and rotting the food.  It then takes this broken down food and distributes it around the body.  If the stomach is moving slowly and feels contracted, this food may stay there, take too long being digested and then getting fermented causing gas, bloating, belching, and aching.  Additionally, if the body is not absorbing the nutrients often enough and in a timely manner then there can be a backup in the system.  Perhaps constipation and a feeling of being swollen.

It’s important to note that having one glass of ice water is not going to make you fat.  Ice water on the system, long term however, can play a role in how your body digests and ultimately how your metabolism functions.  The constant use of cold foods will cause the body’s system to slow down, the metabolism will not be as affective and we can start to see food stasis, constipation and swelling of the body where there is an accumulation of fluids under the skin, or something we call dampness.

To keep our digestion and metabolism working in an industrious and stellar fashion you should do your best to avoid too much consumption of ice cold water.  Start to train your body to drink room temperature water in between meals or 30 minutes after a meal as to not dilute the gastric juices while they are in full swing.

If you are dying for a little ice-cream in the summer, try to move the ice-cream around in your mouth for a little while to let it warm up before you swallow.  You can take your yogurt out of the fridge for 10 minutes before you eat it to help warm it slightly before you consume it.  Additionally, try to have warm foods and drinks with any meal that is cold and raw so that too much cold doesn’t go in to the system at once.

We certainly don’t live in a perfect world and there are many temptations to quench our thirsts and desires, however, being conscious of what you consume is half the battle.  Enjoy your life and your food but be kind to your digestion in the process.  We may not all be able to live at the beach year round, but if you are kind, your belly certainly can!

PHOTO CREDIT: http://www.redwoodphotography.co.uk/

GUEST BLOG POST: by: Autumn Bear M.S., L.Ac, Dipl Ac

Autumn Bear has a Master’s of Acupuncture Degree focused on Classical Chinese Medicine. She has a successful acupuncture practice in New York City and can be contacted through her website at: www.autumnbear.com

Mardi Gras is really no different. At least it owns up to its “Fat Tuesday” moniker. We think Mardi Gras food, primarily inspired by New Orleans’ cajun cuisine, is inherently healthy, too. Before you fall head-first in to a pile of greasy and sugary “traditional” foods, heed our advice for recreating them.

Gumbo

Nothing says Mardi Gras more than a bowl full of hot gumbo. OK, maybe a neck full of beads is just as indicative that Lent is 24 hours away! This stew-like soup has well-seasoned shrimp, chicken, okra, bell peppers, and onions that are served over or mixed with rice. Sounds pretty balanced, right? Well, keep it that way. Don’t fry the okra or any other ingredients. Don’t add a bunch of superfluous butter or oils; a little butter or olive oil can go a long way for flavor. Also, skip the andouille sausage, which can be a popular variation. Serve this over a brown or wild rice and you’ve got the same meal that’s much better for you.

Try our Chicken and Shrimp Gumbo to kick-off your Mardi Gras party.

Muffaletta Sandwich

You could easily make a platter of Muffaletta wraps to serve at your own party, or contribute to a party to ensure you’ve got something healthy to eat. Traditionally, a Muffaletta is made with a variety of Italian meats like sopresseta, ham, capicolla, and salami, as well as provolone cheese. Then it’s topped with an olive relish made of celery, cauliflower and carrot, as well as oregano, garlic and olive oil. All of this is placed on thick slices of bread. Just a one-quarter serving of this sandwich from Jason’s Deli can have 792 calories.

Our makeover is a Muffaletta wrap and it uses a Spanish olive salad, fresh celery, lettuce leaves, salami, reduced-fat provolone, all placed inside a whole grain tortilla. At 212 calories, it’s a far better version of this robust sandwich.

Try our Muffaletta Wraps recipe.

King Cake

No Mardi Gras celebration is complete without a King Cake for dessert. However, your body will thank you if you don’t add a slice of this 500-calorie treat to your Fat Tuesday memories. Don’t skip out on tradition though, just make an alternative. Angel food cake layered with purple-, green-, and yellow-dyed whipped cream topping can be just as delicious. And, there’s still room to hide the baby in the center!

Also, consider monitoring portions by making mini King Cakes (cupcakes) instead of a full-sized cake where portion distortion can get the better of you.

Try more healthy King Cake ideas.

Me: “What’s for dinner mom?”

Mom: ”Oh, just a simple dinner tonight; butternut squash salad w/ warm apple cider vinegar dressing and shaved parmesan, sole meuniere, roasted fennel and asparagus, and profiterols for dessert.”

Yup, that’s the kind of house I grew up in and boy do I wish I was home in Pennsylvania yesterday to chow down on that menu!

I can’t say I follow in my Mom’s footsteps exactly…. but I do love a Sunday in the kitchen.  So yesterday I spent most of the day in the kitchen, it was bliss.

These muffins were by far the biggest triumph of the day.  Holy delicious batman!  They are a treat as breakfast, snack, or even dessert.  Very low in sweetener and made with only whole food ingredients (of course, that is the only way I cook.)  Happy Baking

Apple Muffins with Streusel Topping

INGREDIENTS:

Wet:

• 2 eggs
• 1/4 cup grapeseed oil
• 1/2 cup organic unsweetened applesauce
• 3 tbsp raw honey
• 1 tsp apple cider vinegar
• 2 small apples peeled and chopped

Dry:

• 2  cups almond flour (well packed)  I get my almond flour from www.honeyvillegrain.com
• 1/4 tsp salt
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1/4 tsp nutmeg

Streusel Topping:

• 1 tbsp oats (gluten free)
• 1 tbsp chopped almonds
• 1 tbsp coconut palm sugar (or brown sugar would be fine)
• 1 tsp cinnamon

TOOLS:

• Cupcake Pan, Cupcake liners
• 2 Mixing Bowls
• Whisk
• Spatula
• Measuring Cups and Spoons
• Wooden Spoon

INSTRUCTIONS:

1. In a medium mixing bowl combine all dry ingredients
2. In a large mixing bowl combine all wet ingredients
3. Add dry ingredients into wet and mix well.
4. In a small bowl combine all ingredients for streusel topping.
5. Fill lined cupcake tins with batter and top with streusel topping. Bake @ 350 for 25-30 minutes

By Margaret Badore for DietsInReview.com

Raspberry ketones quickly became one of the most talked-about diet supplements available after Dr. Oz described it as a “miracle fat burner” with “no side effects.” On the show, Dr. Oz introduced weight loss expert Lisa Lynn, who explained that a number of her clients have weight loss success by incorporating raspberry ketones into their weight loss plan. However, a number of health experts are dismissive of the TV hype because there’s little scientific evidence to back up the claim. In nature, raspberry ketone is quite scarce, so the form you find in supplements has been manufactured synthetically. According to the show, a dose of raspberry ketone supplements is equivalent to the amount of ketone found in 90 pounds of fresh berries.

Raspberry ketone is understood to increase the production of two hormones: norepinepherine and adiponectin. Norepinepherine causes body temperature to rise, which in turn helps burn more calories and fat. “Raspberry ketones also increase levels of adiponectin, which is a hormone that helps with lowering glucose levels,” says DietsInReview’s resident pharmacist Dr. Sarah G. Khan. “The less circulating glucose, the less likely it will be converted into a stored energy source like glycogen. Adiponectin is found least frequently in obese people.”

However, there have been no controlled studies showing that these affects translate to weight loss in humans. “Animal studies are favorable,” said Dr. Oz, but our resident dietitian Mary Hartley, RD is skeptical. “Never give credit to recommendations based on small animal studies,” she says. “Supplement makers depend on gullible TV viewers to buy useless products.”

Because raspberry ketone is a stimulant, it is probably unsuitable for people with a number of health conditions. Dr. Khan strongly suggests that anyone with diabetes, high blood pressure or who is taking antidepressants consult with their physician before taking raspberry ketone. She also doubts that it will have any long-term weight loss benefits, adding that any weight loss that is achieved will have to be maintained trough calorie control and physical exercise.

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The Skinny on Sam

by Samantha Childs

One Client’s Journey with Nutritious America

About one in ten times when I pay in a store with my credit card I am asked, “Are you related to Julia Childs?” (My last name is Childs.) To which, I always reply, “No. I don’t even know how to cook.” And then the cashier and I both fake laugh on cue. Well, Abra was about to change my response to that question. (Thank God.) No, she hadn’t hooked me up with Julia’s dashing and incredibly wealthy grandson (a nutritionist can only do so much to improve your life); instead, she was teaching me how to cook.

Now, in the past, I had had a million reasons NOT to cook:

1. I’m lazy. I’d rather take a nap. I hate cooking when I could be taking a nap.
2. Cooking means using pots. Using pots means having to clean pots. I hate cleaning pots.
3. When I’m hungry, I want to eat then. I hate waiting when I could be eating then.
4. Cooking for one seems like a waste of time. I hate wasting time. I could be using that time for napping.
5. I don’t know how to cook.

The problem was, all of my reasons for not cooking made me sound like an idiot. (Or Sam I Am from Dr. Sues.) So I decided to shut up and just do it.

First step, I needed supplies. I had a few things: some paper plates, silverware, and a microwave. (I don’t want to brag, but I am pretty skilled at using a microwave: baked potatoes, popcorn, you name it.) However, apparently these things were not enough. Abra gave me a list of the basics I needed and of some fun extras. For those of you also just getting started, here is the list:

Basics:

• one 8 quart stock pot
• one sauce pan
• one large 12’’ sauté pan
• rimmed baking sheet
• 8 inch chef’s knife
• fine mesh sieve
• tongs
• microplane grater
• measuring spoons
• wooden cutting board
• vegetable peeler
• slotted spoon
• blender
• large colander
• wooden spoon
• wire whisk
• measuring cups (liquid and dry)
• rubber spatula
• mixing bowls

Fun Extras:

• rice cooker
• food processor
• vita mix
• muffin tins
• pressure cooker
• slow cooker
• Dutch oven
• cast iron grill pan

“My new San Diego kitchen. Time to test if more than just the microwave works.”

I got everything on the list, mostly from my parents’ house. Abra gave me a recipe that she made for me: I was going cook Quinoa. I was going to cook Quinoa with spinach, lemon, cranberries, walnuts, and goat’s cheese. Six months ago I didn’t know what Quinoa was. (I am still not sure I know how to spell it…)

“It will take you 20 minutes,” Abra said. This was a lie. It took over an hour. But this, I do not blame on Abra. This I blame on my mother. (Although I can’t be too hard on her- I did just steal all of her cooking utensils…)

I suppose I must take some responsibility as well. As a young child, my younger sister, Ashley’s motto was, “I can do it myself.” Mine, on the other hand was, “I need help.” I was scared of doing things wrong, of not fully understanding the directions, and of not being perfect. So today when faced with quinoa, like my younger self faced with a science fair project, I asked my mom for help.

I hadn’t cooked since my senior high school cooking class- where my partner (a cute freshman football player) and I had put 3 tablespoons, not the prescribed 3 teaspoons, of salt into our cornbread. It tasted exactly like opening your mouth underwater in the ocean. Everyone in the class wanted a piece- so that they could play tricks on their friends. Although that time it had been unintentional, my high school cornbread had turned out much like the game “Witches,” that I plaid when I was 10. I would pretend that I was a slave for witches and that they forced me to cook for them. I had to make them disgusting concoctions of basically everything in the kitchen- ketchup, flour, curry powder, and jelly. Afterwards I would try and feed the concoction to my dad. The witches didn’t make me do that; that was my own evil.

This had been my cooking history. I figured I better enlist my mom in my project.  First, she wanted me to read the entire recipe before beginning. This was not fun and I was immediately annoyed and began craving a nap. I just wanted to start! Start the mixing! Even the evil witches let me do that! Then she wanted all the ingredients out. And all the utensils. And finally she wanted me to prep everything. Everything! This was a problem.

I didn’t know how to prep. I don’t watch cooking TV. To be honest, I don’t understand the people who do watch it. (I know them, I am even friends with them, and they baffle me.) My biggest qualm is, ‘How the hell do you know if it even tastes good?’ It seems the equivalent to me of watching a show about sampling perfumes. You can’t smell them; what’s the point? And who knows what they are putting in there- is it even edible? Maybe they are using glue instead of milk- they do that in commercials- you could all be being duped!

So my mom showed me what I had missed by skipping over The Barefoot Contessa or Rachel Ray- how to prep. And my mom is a perfectionist. And it took forever. I was grateful for her help, however. No tablespoons had been mistakenly used instead of teaspoons. And nothing looked like it belonged in a caldron. And finally we were to the fun part- the sizzling, the mixing, and the fire!

Double, double, boil, and trouble!

Once it was all mixed together, it didn’t take long.  When I was done I was thrilled (and hungry!). I had actually cooked something where a microwave wasn’t involved. When people asked what I had done that day, I could say “cook”, and not be lying! I felt very adult. (Let’s not focus on that my mom helped me…) And sure, I had accidentally mixed in the goat’s cheese before the quinoa had cooled (making the whole thing a cheesy-quinoa-glob) and I definitely could have toned it down on the lemon zest, but, all in all, it tasted great. I put it in a nice bowl, my mom put some garnish on top, and I took a picture for my blog. Then I ate it. (Not all at once, but definitely faster than the prescribed portions- I really need to work on that….)

Anyway, for those of you who want to try it, here is the recipe. Allegedly it takes a normal person (something I do not claim to be) only 20 minutes…

Quinoa Salad with Spinach, dried cranberries, and Walnuts

Ingredients: (the prepping part…)
1 T olive oil
2 T minced red onion (or scallions)
1 garlic clove, minced
1 c quinoa, rinsed (rinsing is to remove the bitterness from the seeds)
3 T dried cranberries
1 2/3 c water
2 cups fresh baby spinach, chopped
Zest and juice of 1 lemon
¼ c chopped walnuts
2 T chopped basil
Salt and pepper to taste
1-2 T good quality extra virgin olive oil for drizzling
3 oz goat cheese

Directions: (the fun part…)
In a medium saucepan, heat the olive oil to medium heat. Add the onion and garlic and sauté for 2-3 minutes or until soft. Add the quinoa and continue to sauté for another minute or so. Add the cranberries and water and bring to a boil. Reduce to a simmer, cover, and allow to cook until water is nearly absorbed, about 10 minutes. Stir in spinach and cover again and let cook another 2-3 minutes. Remove from heat and allow to cool for a few minutes. Stir in lemon zest, lemon juice, walnuts, and basil. Season generously w/ salt and pepper to taste. Drizzle olive oil over and stir in. Serve chilled or at room temperature, topped with a bit of goat cheese.

Quinoa Salad with Spinach, Cranberries, and Walnuts

As Abra says, the whole point of me cooking is that I’m supposed to be changing my relationship with food. I’m learning to see eating differently and to focus on nourishing myself. There are lots of components to creating a healthier lifestyle for myself. Cooking is one of them. Maybe I’m like the Quinoa- my transformation is a process with a lot of annoying prepping (eating right, paying attention to an alcohol bank, exercising, etc.). But in the end, dress me up, stick garnish in my mouth, and hopefully I’ll look good enough to eat too!

Samantha Childs is currently writing her thesis for her MFA in Nonfiction Writing at Columbia University and posting her blog, The Skinny on Sam, every Thursday on www.nutritiousamerica.com.

Follow her on Twitter @theskinnyonsam

http://www.catherinejust.com/photography/bare/

Can Changing our Emotional Awareness Take Physical Pain Away?

By: Autumn Bear M.S., L.Ac, Dipl Ac

It is well known in our western society that eastern medicine is an all inclusive system that takes into account the spiritual, emotional, and physical health of the body. As westerners we often baffle at the idea that emotional or spiritual upheaval could actually cause us physical pain. We are not accustomed to the idea that our bodies house a solid connection to what we think or how we feel. Where does this connection lie and how does it work?

We make decisions every day to interact with our physical environment and we are aware of how our physical environment affects our physical body. We all know pollution can make it hard to breath, too much sun can cause damage to our skin and equally we understand how sitting in a chair for 8 hours a day can make us ache.

The emotions, however, are considered to be more of the internal terrain and part of the internal workings of our body. The internal terrain is influenced by our thoughts, mind, and emotions the same way the external terrain plays a role in our physicality.

As we look at the meridian system of the body, as is commonly mapped out in Chinese medicine, we can associate each meridian with a partner channel, an organ, an emotion, and an element chosen from nature. This channel system has many depths to each meridian and within these depths the body has a different humor or resource that it uses to finance the bodies factory. The resources we use are the qi, the blood, the fluids and what we call jing which is another term for our essence.

As we begin to correlate the relationship of the physical humors to our emotions we bring forward the idea that within this intricate system our spirit is housed in the heart. As the keeper of our spirit, the heart regulates the blood which is thought to correlate with the housing of the emotions.

Our emotions are small historical reactions that take place each day and over time we store the circumstances of our existence in this viscous fluid. Our laughter, our sadness, our anger and fear are all recorded in our memory banks, our blood. Most of our emotions wash through us as they are fleeting, but a trauma that causes a spike in our emotions or a single emotion that we allow to fester for long periods of time can cause a significant shift in our body’s resources.

Often with strong emotional trauma or prolonged periods of emotional stress we find ourselves unable to deal with the situation and often the best way to keep these from damaging our heart and spirit is for the body to take these emotions, divert and store them or put them in to latency. Latency, thus, must be financed by the resources of the body.

Assuming we have an abundance of these resources to begin with, the problem often lies in the concept that we must also finance our daily lives using these very same resources.
These resources power our brain, work long hours, exercise or not exercise, drink too much, eat poorly, and then are asked to finance these activities day after day, year after year. These bodily resources, like the earth’s resources, are limited and can be used up. So we get both a deficiency of our resources and an excess of the trauma that we can no longer hold on to. When this happens, our body can no longer hold our stored traumas in latency and thus it all comes flying out into the body. These traumas that we once could not deal with are back and they often come out in the form of physical pain. Pain, after all, is the universal indicator for us to slow down and take a look at ourselves.

We develop our physical displays as an indicator system that things have gotten out of balance. Symptoms such as stiff joints, sharp muscular pain, or even the sensations of tightness in the chest or labored breathing can all be from a lack of latency. It is important to say that each person is unique so their symptoms will also be unique and pain is only one way in which our body can manifest traumas of the past. For the purpose of keeping things simple we will use pain as the indicator as it is the most common reason I see patients in my office.

So if emotions can cause pain, can changing our emotional awareness take pain away? Absolutely. The mind is a very powerful tool and it can be used both for our healing as much as it may contribute to our disease. The Taoist master that I studied under would often say that the state of mind that brings us into disease is not the same state of mind that takes us into healing. Changing your perspective will change your health.

As most of us know, changing our habitual patterns is no small feat. We often find ourselves worrying about things because we have never been taught how to approach a situation any other way. Healing, in many ways, is about consciousness around your thoughts and life patterns. If you don’t like the way you deal with a situation and would like to change your patterns, seek out the guidance of someone who can give you new tools. Bring awareness not only to what you eat and how your nourish your body (which replenishes your body’s resources, by the way) but also to how you approach problem solving and how you respond to stress and emotional difficulties.

We certainly cannot change our past, our childhood traumas, and memories we have collected along the way, but if you find yourself on an unhealthy emotional path, learn from your life and see if you can make a shift to take a different direction. It is never a perfect world but perspective is indeed everything.

PHOTO CREDIT:  Amazing Soulful Photograph by: Catherine Just  Photography

http://www.catherinejust.com/photography/bare/

GUEST BLOG POST: by: Autumn Bear M.S., L.Ac, Dipl Ac

Autumn Bear has a Master’s of Acupuncture Degree focused on Classical Chinese Medicine.  She has a successful acupuncture practice in New York City and can be contacted through her website at: www.autumnbear.com

Who doesn’t love almond butter or cashew butter?  If you have tried it, you love it. But… it is super, super expensive.  I decided what could be simpler than making my own nut butters, I mean.. after all, it is only ground nuts, right?  Well, as is typical for me I got a little carried away in the kitchen.  What started out as a simple homemade nut butter turned into the most decadent, delicious, and dangerous treat to have around.  I suggest making these and swiftly packing them up as gifts.  Leave a little for yourself… just a little.

You can also use these as a base for truffles, raw food, whole food truffles.  Simply roll them in some cocoa butter or coconut and voila! Homemade truffles.

*These will keep for a few weeks in the refridgerator. If you manage to keep them around for a few weeks you are a better human being than I**

Salted Chocolate Orange Pecan Butter

Gluten-Free, Vegan

INGREDIENTS:

• 1 cup pecans
• 1 Tbsp organic cocoa powder
• 1 tsp orange zest
• 1 tbsp agave nectar (or raw honey)
• 1/4 tsp of sea salt (I like Maldon Sea Salt)

TOOLS:

• Food Processor or Vita Mix Blender

INSTRUCTIONS:

1. Place pecans in food processor and blend until smooth (this takes about 3 minutes in a powerful food processor)
2. Add cocoa powder, orange zest, agave nectar, and sea salt
3. Blend until well combined

 

Coconut Cherry Almond Butter

INGREDIENTS:

• 1 cup almonds
• 1 Tbsp coconut oil
• 1/4 cup coconut flakes, unsweetened
• 1/4 cup dried cherries
• pinch of sea salt

TOOLS:

• Food Processor or Vita Mix Blender

INSTRUCTIONS:

1. Place almonds in food processor and blend until it resembles dust.  Add coconut oil and blend until smooth
2. Add coconut flakes, dried cherries and sea salt.  Blend until well combined

Supporters of an all-raw diet argue that raw foods are a better source of vitamins and minerals, and that cooking at high temperatures decreases the nutritional value of food. Although this is true of some vitamins, it’s not as simple as that. Other nutrients are enhanced by cooking, and in some cases made easier for the body to digest. Here’s a quick look at which nutrients are affected by cooking.

Vitamin C

Found in many fruits and vegetables, this vitamin is definitely damaged by cooking and even oxidation. It’s good to eat a raw source of vitamin C each day, such as citrus, red or green peppers, cantaloupe, broccoli, Brussels sprouts or cabbage.

B Vitamins

B vitamins are water soluble and can be lost through boiling. However, you can decrease the loss of water soluble vitamins through grilling, roasting and even by cooking things in the microwave. Sources of vitamin B include bananas, oysters, tuna and caviar. One rich source of B vitamins is liver, but we definitely don’t recommend eating it raw.

Lycopene

“Lycopene is a carotenoid, and all carotenoids, along with phenolic acids and flavonoids, are enhanced by cooking,” says our resident dietitian Mary Hartley, RD . This essential nutrient is found in tomatoes, and is best absorbed when eating with healthy fats or oils.

Vitamins A, D, E and K

There are many vitamins and other nutrients that are unaffected by cooking. “Most nutrients, including fiber, carbohydrates, protein, fat, minerals, trace minerals, and all of vitamins A, D, E and K, remain when vegetables are cooked,” says Hartley.

Conclusion

Raw diets may be high in fiber and low in calories, but they also require plenty of planning to get sufficient quantities of fat and protein. What’s most important is to eat a diet rich in vegetables and fruits, regardless of how they’re prepared. “It’s always a tradeoff,” says Hartley. “Some nutrients becoming more available and others becoming less available, when food is cooked.”

The Skinny on Sam

by Samantha Childs

One Client’s Journey with Nutritious America

On Saturday, while walking to the Lululemon store in La Jolla to buy one of their Ta Ta Tamer Bras, I had a near death experience. I had opened a package of Peppered Tofurkey slices and was folding them into my mouth as I passed expensive shops, expensive restaurants, and soon to be broke tourists, when suddenly my mouthful of processed protein became lodged in my throat. I stopped. I was right next to a bulletin board for local concerts. Could I somehow slip my blog business card, with the picture of Henri and me as superheroes, behind the glass?

Ta Ta Tamers Bra. Great support for jogging? Yes. Worth dying for? Debatable.

And then I couldn’t breathe. It is strange how clear my thoughts remained without oxygen.  It was as though my body went on autopilot, and I was just watching it all happen, calmly, coolly, through my eyes. I wondered if anyone would come help me. I wondered, looking down to the left, if I could give myself the Heimlich maneuver on the curb. I wondered if I should take the extra Tofurkey that I had already shoved into my mouth out. My hands were on my chest but I was oddly calm. “Wow,” I thought, “I am that person.” I felt special, like it was my birthday, because a near-death experience was happening to me. I still wasn’t breathing. I realized I could die. I wondered who would take care of Henri. It was very sunny and warm out for February. I sat on the curb and set the Tofurkey package next to me. I was wearing grey Gap sweatpants. I couldn’t feel breath going into my lungs, but if I sucked in as hard as I could, gripping my hands around the edges of the curb, I could hear a sound. A very tiny sound. I kept sucking. Kept trying to make that sound. Tears were streaming from behind my plastic DKNY glasses and down my cheeks. A crowd formed. “Do you need water?” one person called from a car. “Do you need the Heimlich maneuver?” said one person. “Are you having an asthma attack? I’m calling 911,” one lady said, holding her cell phone near my face to show me that she did, in fact, have a cell phone. I tried to communicate with my hands and by shaking my head while I wheezed, straining my entire body to suck in any drops of air. I couldn’t feel the air, but I heard the wheeze. I didn’t want the people around me to leave. What if the sound stopped? Finally I began to cough. And cough. And hack. And hack. While the crowd watched. Screw it – cool air never tasted so good filling the arch of my throat. I thanked them between coughs, accepted the water, and said goodbye, and went back to being just a normal person.

Afterwards, still coughing a bit, I thought about how unfair it was that I had choked on Tofurkey. I wasn’t eating an animal- a situation where it seems ironically tit for tat for the meat to try and kill you back. Bitter-sweet revenge. But no, I was eating fake meat, and thus the Tofurkey should have been singing about what a good person I was as I ate it, not lodging itself in my windpipe. Sometimes being a vegetarian is a thankless job.

"Revenge of the angry soybean"

Also, on a side tangent, why were our bodies constructed so that the same hole we shove food into was the same hole from which we breathed? How had that managed to evolve? (And what the hell was the reasoning behind having two very different functions for one of our body’s other hole?) We clearly needed more holes. I was pissed. And not quite sure to whom I should address these complaints.

Later, I thought about something else. I thought: That afternoon I had not been following Abra’s advice, and it had nearly killed me.

Earlier that week, during our phone consultation, I’d complained to her that, in the month of doing my new diet, I had lost 0 pounds. My mom, a former Weight Watcher member, had told me that you could healthily lose up to 2 pounds a week. That means 8 pounds- I could have lost 8 pounds! Yes, I know that it is not all about the numbers on the scale (and muscle weighs more than fat, blah blah blah), and, truthfully, I was feeling more healthy, but even Henri had managed to shed weight off his 25 pound frame that month (and I don’t think he’d even been trying). I wanted to fit into at least one pair of my jeans. Even my fat jeans. I wanted to weigh less than my mom. We had just switched places in heaviness for the first time that year and it just seemed wrong. She was older. (And taller.)

Plus, there was the ever-ticking clock to April and my reunion. Now I’d have to loose 2 pounds a week- every week- in order to make my goal. The pressure was on. And yes, I knew that my new healthy eating and exercise habits were for more than just the reunion- they were for life- but damn it, couldn’t I have both?! And if I wasn’t losing weight, what was the point of rejecting the home-made pie every day at the memoir writing workshop I was taking? I was fat and pie-less! Fat and pie-less!

Abra had an obvious solution: eat less. Her recommendations for implementing this solution was much less obvious (and made me very happy that I had a nutritionist). She stressed the importance of my new lifestyle still being enjoyable for me.  (Sadly, this was novel.) The point was not to kill yourself with exercise you resented and deprive yourself of meals that you loved. (This was a very different tactic than the doctor at the rehab center- whom I had to meet with once a month in order to remain in the therapy group- told me. He said not to drink alcohol that I liked so that I wouldn’t enjoy it and would drink less. “So you’re telling me to do tequila shots?” I responded. I think he thought I was kidding- but he’s not much of a laugher, so I’m not sure.)

As Abra explained, my issue was portion control. It wasn’t the foods I was eating- I had been doing pretty well with healthy, wholesome meals (minus a few slip ups which included a grilled cheese sandwich, macaroni and cheese, and half a margarita pizza- clearly cheese is my weakness). Rather, other than those few slip-ups, it was the amount that I was eating at each sitting that was the problem. I have a history of eating too much. The first time I remember doing it was around age 7, during my afternoon snack. The rule in our house was that you had to start your homework once you got home- as soon as you finished your afternoon snack. So I would prop myself up on a stool at the kitchen breakfast bar with a book- usually one from The Babysitter’s Club- and eat. And eat. And eat. Plain yogurt with brown sugar mixed in, Cranberry Fig Newtons, Nutrigrain Bars, cheddar cheese with Triscuits and Wheat Thins, and Rice Cakes with peanut butter. Nothing terrible in itself, but overwhelming in quantity.

Abra wanted me to pay attention to my hunger. I had learned, at a very early age, to eat for other reasons (i.e. homework avoidance). Now I ate when I was bored, anxious, sad, lonely, procrastinating, or being social. So here’s what she said to do: make a special space for eating.

My desk, next to my MacBook Pro, did not count. Eating needed to become something sacred- a ritual of sorts. It was time to clean off my dining room table, which was currently the ‘I’ll deal with you later’ table, where everything from stationary to workout jackets molded together into a messy dome. Abra also told me to find a place setting that I really liked (yay, an excuse for shopping!) so I went to Anthropology and bought a beautiful place setting covered in multi-dimensional flowers – for one- with a green Sur La Table placement- again, just one. (I heard that the color green makes you eat less. Think about it- you never see green in a fast food restaurant…) Unfortunately I’m tight on money this month (my bank account is recovering from a past OneKingsLane and Joss and Main addiction), so I couldn’t buy enough kitchenware or placemats for the whole table- when guests come I’ll hide my pretty place setting and we’ll all eat on the boring white Crate and Barrel Outlet ones. But when I was alone, I’d ‘use the good china’ and I’d even bought a candle, to light during each meal. (A Columbia friend of mine had done this to create a special space for writing- I figured it would translate.)

My new sacred space

So I’d done the shopping. (Easy.) And I’d told Abra that when I ate, I would be sitting at the table with no distractions- that means, no TV, no book, no computer- even no back of the cereal box. It was going to be just me and my healthy food. And Abra wanted me to slow down; she wanted me to eat half as quickly as I usually did. I was supposed to really pay attention to my body and to listen to when it was full. It all really made sense. So did I follow through? We all know the answer. No.

No, instead of living my new, healthy lifestyle, I was out on the street in La Jolla, popping mouthfuls of Tofurkey on Prospect Place without stopping to consider the consequences. Cocky, multi-tasking, and not even thinking about my Anthropology plates. I was testing my luck.  And then my luck ran out. If I believed in God (which I didn’t- if he existed, the nutritional values for Crème Brule and Kale would be reversed), he would have been saying, at that moment next to the Community Concert Board, “I have sent you my daughter, Abra; why have your forsaken her by eating Tofurkey and sidewalk shopping at the same time?”

It was a good point. Why have a nutritionist and not follow her advice? When it came to food in my life, I needed to treat her as my higher power. Maybe she and God did have some sort of collaboration going on; maybe God was the third and silent owner of Nutritious America. Either way, I’d been scared straight. God or no God, I was now afraid to eat and walk at the same time. I have the fear of Abra in me.

Samantha Childs is currently writing her thesis for her MFA in Nonfiction Writing at Columbia University and posting her blog, The Skinny on Sam, every Thursday on www.nutritiousamerica.com.

Follow her on Twitter @theskinnyonsam

By: Autumn Bear M.S., L.Ac, Dipl Ac

The seasons love to tempt our senses offering us a variety of foods from harvests of fresh apples, hot cider, warm stews to beautiful melons and corn on the cob.  Just as we mark our seasons with the changing of the weather what we eat ebbs as foods come in and out of fashion.  However, in modern living we often discard the wisdom of nature and eat foods that may actually slow our digestion or cause us to burn our metabolism.  How many times have you thought about having an ice-cream in the middle of winter?

Seasonal eating isn’t just about eating what is fresh and local but about eating our foods at certain temperatures that help us digest them better.  For example, we often crave foods that are hearty and warm in the winter.  The cold of winter saturates every aspect of our lives and we retreat inward.  Warming our center, or the earth aspect of our bodies, helps fortify for the long winter and prepares us to be rejuvenated as spring finds its way to our doorstep.

So how do we know what is best for us during the seasonal shifts?  Lets first explore some of the energetics of the seasons to better understand how to choose your foods.

Winter has energy that moves inward.  This time is represented by water and rules our kidneys, the essence of our being.  This is the time when all things hibernate, sleep, rest and conserve.  Life slows to a pace that is just barely that of a snail and we often want to sleep more, go out less, and eat things substantial.  At this time of the year our body struggles to stay warm so we crave warming foods to help our metabolism stay on track.  Things like beef stew, lentil soups, squash breads and pumpkin all sound appealing and offer a certain warming quality.  Additionally, our foods in the winter are usually cooked.  This hot quality to our food adds an extra sense of warmth and heat to our metabolism to help ease the burden of the cold compression of the air.  It also helps to predigest our food so when we consume it we do not have to use too much energy to digest it.  If we eat things  that are raw, cold and uncooked at this time of year we are adding additional stress to the metabolism but also we are not giving the body the warmth that it craves to help it prepare our bodies for spring.  If we are already sitting in a freezer, the idea of eating ice-cubes would sound terrible! This is the same way our bodies think when we are confronted with the cold.

Spring is a time of life, rebirth, change, and rejuvenation.  Energetically everything is moving upward.  This season is represented by wood and rules our Liver and Gallbladder.  This is the time when all the beautiful greens come to life and sprout out of the defrosting earth.  We haven’t quite gotten to the hot juiciness of the summer but our desires are starting to move outward again.  We want to be outside in the fresh air, smell the blooming trees and see the buds break through the earth. Our desire is still for warm foods but we may have more of a craving for lighter soups, and steamed vegetables.  This is the perfect time to take advantage of new grown green to fortify our wood elements of the Gall Bladder and the Liver and get their energetic juices flowing to flush our immune system and to give us the energy to go out and play.  Eating warm and steamed foods is a perfect balance to our increase in energy.  Cold and raw foods may slow this process down and we would not feel completely revived for summer’s approach.

Summer, everyone’s favorite.  Sunshine, short shorts, tank tops, sandals and watermelon.  Who doesn’t love summer?  This is when our bodies are energetically at their peak.  Energy is abundant and moves up and out like the flames of a fire.  Our heart and small intestines are at their most active and this is when we feel most exuberant, energized and full of life.  It is a good time for our bodies to expel any unwanted pathogens and for us to fortify our storage for the winter that won’t be too far behind.  Eating cold and raw foods, while not recommended for everyone, depending on your body’s needs, can be and are often consumed the most at this time of year.  Fresh fruit and vegetables are at their all time high and we often loose our appetite for heavy meals.  As the summer rolls along we look for relief from the heat by taking in colder and cooling foods.  Ice-cream and ice-cold drinks, while fun and exciting can cause a lot of cold to collect in the stomach and can make our metabolism slow down. By all means, enjoy your summer but be carful not to consume too many cold and raw foods so that you can keep your metabolism at an all time high!

Fall is the reprieve from our busy summers and allows us to finally slow down and take a few deep breaths.  Fall is represented by metal, the ruler of our lungs, our breath.  The fall blesses us with the beauty of multicolored squashes, root vegetables and dark green leafy vegetables.  We begin to come around to a time when we want to sit down to a nice meal with colorful vegetables and savory meats.  We begin the process once again of slowing down, and begin the journey of looking inward for one more year.  The time for juice-pops and melons has come to an end and the beginning of our fortification repeats again.

This is a good time to think about what kinds of foods you consume over the year and to take a minute to think about weather the foods you are consuming actually match the weather and mood of the seasons.  Food is not just about what you are eating but also how you are eating it.  This takes seasonal eating to a whole new level and certainly gives you more food for thought.

PHOTO CREDITS: Winter and Summer by Kristen Pappa
GUEST BLOG POST: by: Autumn Bear M.S., L.Ac, Dipl Ac

Autumn Bear has a Master’s of Acupuncture Degree focused on Classical Chinese Medicine.  She has a successful acupuncture practice in New York City and can be contacted through her website at: www.autumnbear.com