Category: *Recent Posts

Mexican Fiesta Salad with Lime Cilantro Vinaigrette

This is a super healthy meal full of color, fiber, antioxidants and absolutely bursting with vitamins and minerals!
This is a great meal for company, and perfect for summer when these ingredients are easy to find locally…

Mexican Fiesta Salad with Lime Cilantro Vinaigrette

This is a super healthy meal full of color, fiber, antioxidants and absolutely bursting with vitamins and minerals!

It will make you feel full of energy and vitality after you eat this wonderful salad. I like to make this when I have company over because it is so popular. Perfect for summer when so many of these ingredients are easy to find locally, bursting with freshness and nutrition.

I am sure this will become one of your favorites too!

Dressing

¼ cup chopped shallots

¼ cup fresh lime juice (juice of 1 lime)

½ cup fresh cilantro chopped

2-3 cloves of minced garlic

1/3 cup extra virgin olive oil

Sea salt and fresh ground pepper

Combine first four ingredients in medium bowl.

Gradually whisk in oil. Season with sea salt and pepper.

Salad

3 cups of thinly sliced red leaf lettuce (preferably organic)

3 cups thinly sliced Napa cabbage

2-3 Roma tomatoes, seeded and chopped

½ roasted red bell pepper (you can usually find these already roasted in the store or see below on how to roast your own)

½ roasted yellow pepper

Half (or more) firm avocado, peeled and diced

¼ cup minced red onion

Half a can black beans, drained and rinsed

1 small jalapeno, de-seeded, de-ribbed and minced

1-2 small tomatillos, chopped (green Mexican tomatoes)

¼ cup toasted pumpkin seeds or pepitas

½ cup crumbled queso anejo, or feta cheese (optional)

2 chicken breasts (optional), cooked and sliced thinly or shredded with a fork (I usually grill the chicken)

Directions

To roast peppers: heat oven on ‘broil’. Slice peppers in quarters; remove stem and seeds. Place skin side up on flat pan in oven near heat. Roast for 4-7 minutes until skin begins to turn black. Remove and cool. When cool, slide off blackened skin and slice up peppers.

Combine above ingredients in large bowl and stir in dressing just before serving. If you would like to make a meal out of it, add chicken. Serves 4-6.

Enjoy!

Till next time,stay healthy and lean!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Beef, Chicken or Turkey Thai Lettuce Wraps

RENOIR
Photo courtesy Fazela Vohra, http://kharasmithaas.wordpress.com

This is an often-requested meal in my home.  It’s filling, but not heavy; it has plenty of power-packed nutrition, colorful antioxidants, and fat burning power. The more brightly colored veggies you add, the more nutrition you get!

There are plenty of variations on this theme, so I will start out with my Thai-style recipe and give you some other ideas at the end of this recipe.

For individually custom-made wraps, serve the vegetable toppings in separate bowls and let everyone make their own healthy creation. This is a great way to serve to children, as each kid will delight in making their own ‘masterpiece’.

This dish has lots of fresh ginger, a great superfood addition. Ginger is well known as an anti-inflammatory, an immune enhancer, a digestive aid, and can actually kill certain types of cancer cells. So, don’t be shy with the ginger, add as much as you like!

The best type of lettuce for lettuce wraps is organic green or red leaf lettuce, Boston, Bibb or Romaine. Many restaurants use iceberg lettuce in this dish, but iceberg lettuce has virtually no nutritional value.

Ingredients
1 lb of ground grass fed beef, free range ground turkey or chicken
2 Tbsp of extra virgin olive oil
Sea salt to taste (1/2 tsp or so)
1 small onion, minced
2-3 cloves garlic, minced
1-2 tsp of fresh ginger, grated or minced
Juice of one lime or 1 Tbsp rice wine vinegar
2-3 Tbsp of soy sauce
Pinch of sugar
Hot pepper flakes to taste (just a shake or two will do)
6-8 lettuce leaves, washed and dried

Toppings
1 bunch of fresh cilantro, chopped
1 bunch of green onions, chopped in 2” pieces, and sliced vertically
1 sweet red bell pepper, sliced in thin slices
1 small zucchini, grated
2-3 carrots, grated
1 firm but ripe avocado, sliced thin
1 or 2 tomatoes, chopped

Directions
Lightly brown the meat in a frying pan with the extra virgin olive oil over medium heat with the garlic, onion, ginger, and salt. Add lime juice, soy, pinch of sugar and a sprinkling of hot pepper flakes. Cook on low for another 1-2 minutes.

Scoop a couple of spoonfuls of the meat mixture on a lettuce leaf, add your choice of whatever suits you, and wrap by folding one end over and then wrapping the sides. (It’s probably going to drip, so hold over a plate). Enjoy!! Serves 2-4 or so depending on how hungry everyone is.

Variations
As I mentioned, there are a LOTS of variations on this. You can substitute grass fed thinly sliced grass fed meat like tri tip, flank, ribeye or sirloin steaks, etc.  A Mexican version could include black beans, onion, tomato, green chili peppers, lettuce or shredded cabbage, salsa, and avocado or guacamole. Omit the ginger and soy and rice wine vinegar and add a couple teaspoons of cumin.

Lettuce wraps are also a great way to avoid the bread of sandwiches. So anything that you would eat in bread or a bun, just wrap with lettuce instead. I love turkey sandwich ingredients wrapped in lettuce instead of bread, or tuna salad. Even hamburgers are great this way. I have also found a lot of restaurants that have sandwiches on the menu are happy to substitute lettuce for the bread. Use your imagination; the possibilities are endless!

Lettuce leaves also make a great substitute for anything you would wrap in a tortilla—especially corn tortillas—avoid corn as much as possible.

Chocolate Coconut Dream Bites

I just made these smooth, chocolatey treats up one day, and they were delicious! And since they have healthy fats in them and little sugar, they are still a fat burning treat. Caution though–they don’t hold up well to heat, so keep them in the fridge or freezer until right before serving.

I just made these up one day, and they were delicious! And since they have healthy fats in them and little sugar, they are still a fat burning treat. Caution though–they don’t hold up well to heat, so keep them in the fridge or freezer until right before serving.

Servings: 1 dozen
Preparation Time: 10-15 minutes

  • 2 tablespoons grass-fed butter
  • 1/2 cup virgin coconut oil
  • 1/2 cup organic sugar
  • 1/4 cup cocoa powder
  • 1/8 teaspoon sea salt
  • 2 teaspoons vanilla extract
  • 2 cups unsweetened shredded coconut
  • 1/4 cup natural peanut butter
  • 1/3 cup natural powdered cocoa or 1 whole 70% dark chocolate bar

In small to medium saucepan, add butter and coconut oil. Turn on medium-low heat and as the fats melt, stir in cocoa powder until mixed. Add in honey and sugar and continue to mix until sugar is dissolved and the mixture is smooth and thickens with a shiny appearance. (Be careful to not overheat or scorch the cocoa.)

Remove pan from heat and add salt, vanilla and mix. Then add the shredded coconut and mix until all coconut is covered (the mix will become thick, similar to stiff cookie dough, as the coconut absorbs the moisture).

Use a melon scoop or rounded measuring spoon to scoop out mounds and place on parchment paper. Roll in flaked coconut or cocoa if desired. Let them sit to cool and set up. Can be placed in refrigerator to firm up more quickly.

Veggie Egg Quiche Cups

egg quiche cupThese are super easy to make and you can make them ahead, refrigerate and heat in a pan for a fast breakfast or snack on the run. Ingredients can vary from all types of veggies, to bacon, ham, cheese, etc. Another delicious idea is to take thinly sliced natural ham or even smoked turkey, place them inside the muffin cups, then pour egg mixture on top of them. Viola, ‘meat’ muffin cups!

Ingredients

6 eggs, beaten

1 small pkg of frozen spinach, drained or 1 big handful of fresh spinach

¼ cup minced onion

1-2 slices of diced natural ham or crumbled nitrate/nitrite free bacon

dash of Tabasco or hot pepper flakes

Sea salt

Directions

Preheat oven to 350, spray muffin pan or foil muffin cups with cooking spray. Thaw and drain spinach if using frozen. (You can just squeeze it with your hand to get rid of most of the excess liquid.

Mix all ingredients in with beaten eggs, and pour into muffin pan or foil muffin cups. Bake for 20 minues. Cool and serve.

You can refrigerate and re-warm these in a pan over low heat with a lid if you would like. DON’T microwave!

Add some fresh salsa and avocados. Delicious breakfast, snack or lunch!

 

Greek Avgolemono Soup

Nothing soothes and warms like a homemade chicken soup. This soup is especially warm, delicious and comforting, especially in the middle of a cold, wet, winter. You don’t have to be sick to appreciate its healing qualities, but it certainly will warm your soul and your body if you are.

Nothing soothes and warms like a homemade chicken soup. This soup is especially warm, delicious and comforting, especially in the middle of a cold, wet, winter. You don’t have to be sick to appreciate its healing qualities, but it certainly will warm your soul and your body if you are.

Enjoy!

 

 

Avgolemono–it’s a mouthful!  (avgo means ‘egg’; lemono means ‘lemon’) soup is a dish that Greek mothers make to keep their families healthy. Foods that are warm, comforting, and healthy are also good for the immune system, and your general wellbeing.

What is there about chicken soup that makes it so soothing and healing for colds and flu?

Well one scientist actually studied it to find out. Dr. Stephen Rennard, MD, from the University of Nebraska Medical Center, tested chicken soup on white blood cells. It was found that the chicken soup had strong anti-inflammatory powers, which is why it helps with stuffy noses, sore throats and coughs.


The soup does helps to break up congestion and eases the flow of nasal secretions.

And chicken soup is loaded with valuable nutrients that strengthen the immune system too.


The chicken contains an amino acid called cysteine, that is released when you make the soup. This amino acid is similar to the drug acetylcysteine, which is prescribed by doctors to patients with bronchitis. It thins the mucus in the lungs, making it easier to cough out.


Carrots, one of the routine vegetable ingredients found in chicken soup, are a great source of beta-carotene. The body takes that beta-carotene and converts it to vitamin A. Vitamin A helps prevent and fight off infections by enhancing the actions of white blood cells that destroy harmful bacteria and viruses.


Beyond the soup’s soothing qualities and easy to digest protein, this soup’s mint and oregano contain rosmarinic acid, which helps to open up the bronchial tubes and lungs, and ease respiratory problems. The lemon juice provides vitamin C, and the leeks, garlic and onion deliver antioxidants that are potent cold and flu fighting immune benefits.

 

This soup tastes every bit as good the next day, but if reheating, be sure to heat over low heat to prevent the eggs from curdling.

 

Ingredients

2 Tbsp extra virgin olive oil

1 cup cooked, shredded chicken

2 medium leeks, white parts only, chopped

1-2 cloves garlic, minced

1 small onion, finely chopped

2 carrots, peeled and diced

5-6 cups organic free-range chicken broth

½ cup quinoa or brown rice (in stead of the traditional orzo pasta)

2 large organic, free range eggs

3 Tbsp fresh lemon juice

¼ cup chopped fresh parsley

1 Tbsp chopped fresh mint

1 Tbsp chopped fresh oregano

 

Directions

In a saucepan, add leeks, onion and carrots along with a pinch of sea salt to olive oil. Cook, over medium heat, stirring gently for about 6-7 minutes.

 

Stir in chicken and broth, add enough salt and pepper to taste. Cover, reduce heat to medium-low and simmer for about 10 minutes. Add rice and cook until tender. Remove from heat.

 

In a separate bowl, whisk together eggs and lemon juice. Add 3 ladles of soup broth to the egg mixture, whisking constantly. Mix egg mixture back into soup and cook over low heat for another 2-3 minutes. Do not allow it to boil. Garnish with parsley, mint and fresh oregano and lemon wedges. Serves 4-6.

Till next time,

Stay healthy and lean!

Catherine (Cat) Ebeling RN BSN, is a back-to-basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

                       Her mission is to help others prevent disease and live their best life ever.    

               Nutrition made Easy. Simple.Smart.Nutrition.

Easy, Fat-Burning Chili

I made this chili this weekend for a group mountain bike outing.I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

Tired of holiday eating and holiday food? I know I am. Ready to get back to normal? Maybe lose a few pounds that you picked up over the holidays?

The trick to quick weight loss (and better health) is to pitch the holiday cookies, breads, rolls, and starchy, processed foods. Grains (even whole grains) and sugars are your enemy. As soon as you can wrap your head around this fact, you are well on your way to quick and easy weight loss.

What foods are the best fat burning foods? The best fat burning foods are those foods that nourish your body, satisfy your hunger (you do not have to starve to lose a few pounds!), and KEEP YOUR BLOOD SUGAR STABLE. That includes healthy fats, a good protein source, fiber and antioxidants.

That’s why this healthy chili recipes is just the ticket. Warming, satisfying, delicious, and full of antioxidants, protein, and fiber.

Fat Burning, Supercharged Chili

I made this chili this weekend for a group mountain bike outing. After a long ride outside in the fresh air, sunshine, wind and chilly air, nothing tasted better.

I like to add some unexpected ingredients into my chili recipe, not only for a taste sensation, but to increase the nutrient and antioxidant punch. This chili seems to be a proven crowd pleaser. Adjust the seasonings as you wish for a milder or spicier version.

I personally like LOTS of seasoning, but try to keep it under control when serving this for a group!

The added spices and ‘secret ingredients’ in this chili add a massive amount of healthy, fat burning antioxidants, vitamins, minerals and fiber.

I always add a generous amount of cumin. Not only does it taste great, but cumin stimulates your body’s pancreatic enzymes, which aids in digestion and your body’s ability to absorb nutrients. Cumin also contains iron–and it has powerful antioxidant properties as well. The latest research also shows that cumin has the power to keep blood glucose in check, adding to its fat burning potential.

Oregano contains two oils, thymol and rosmarinic, that are also very potent antioxidants. These antioxidants are so potent that they contain 42 times more antioxidant power than apples, 12 times more than oranges and 4 times the antioxidants of blueberries. Oregano also has anti-bacterial properties, as well as providing vitamin K, iron and manganese, an often overlooked but essential trace mineral.

One of my chili’s ‘secret’ ingredients is cinnamon. Cinnamon has the ability to lower your LDL (the bad kind) cholesterol, keep blood sugar stable, (which means you stay in fat burning mode!), fight certain types of cancer, and helps prevent harmful blood clots (like the kind that cause heart attacks and strokes).

The touch of chocolate in the chili adds a dark, rich flavor to the chili. Dark chocolate powder is chock full of flavenoids, a powerful type of antioxidants. It also contains a rich source of magnesium, a mineral the majority of people are deficient in. (Did you know one of the reasons people crave chocolate is because they need magnesium?) The serotonin and other phytochemicals in chocolate also have a calming effect on mood and lift depression.

Chili peppers have some very powerful medicinal properties. Although some chiles are quite hot, many are valued for their soothing effects on the digestive system, their warming effect on the body, circulation, and as a hangover remedy. (Bet you wished you knew about that yesterday!)

Peppers, especially the hotter ones can prevent heart attacks and strokes and are proven to ease depression and create endorphins.

And chili peppers actually raise your metabolism and help you burn fat better.

I add a variety of chili peppers (canned green chilis, chili powder, paprika, chopped jalepenos, etc.) for the best flavor.

On top of all that you have the super healthy (Omega 3, and CLA) fats in the grass fed beef, the lycopene in tomatoes (known for its cancer fighting ability), and the anti-inflammatory and immune strengthening power of the onions and garlic.

So you see—how can you not feel GREAT when you eat this chili?

Ingredients
1 lb of grass fed ground beef or bison, or beef stew meat, chopped in small pieces
1-2 Tbsp of olive oil
1 medium red onion chopped
4-5 cloves of garlic chopped
2 Tbsp of cumin, or more to taste
2-4 Tbsp of chili powder (I used Whole Foods’ “Valle de Sol”)
1 Tbsp of oregano
1 Tbsp of cinnamon
2 tsp of unsweetened organic cocoa
1 tsp smoked paprika or regular paprika
1 can of crushed fire roasted organic tomatoes
1 to 2 cups of water
2 14 ounces cans of any combination of kidney beans, black beans or pinto beans
1/2 cup raw pumpkin seeds
1-2 Tbsp of Frank’s red-hot sauce
½ to 1 tsp of sugar
Red pepper flakes to taste (be careful, these get hotter as they cook!)
Sea salt

Directions
Brown meat over medium heat with onions, garlic, salt, and seasonings. Add in rest of ingredients, and simmer over low heat, 1-2 hours, stirring occasionally. Adjust seasonings to taste, keeping in mind that red pepper flakes pick up heat and intensity as they cook.

Garnish with grass-fed grated cheese (if you would like), avocado slices and a big handful of chopped cilantro. Serves about 4.

Note: This is great for leftovers and tastes even better when it’s re-heated as a leftover. The flavors and spices all mingle together and become richer and tastier.

If you really like your chili served over noodles, try it with spaghetti squash instead, for a gluten free, grain-free version. (Slice a spaghetti squash in half, scrape out seeds and bake, cut side down in ½ “ water in shallow pan covered foil, 30-40 minutes in oven at 375 degrees F. Scrape out “spaghetti with a fork.)  Voila!  Chili Mac the healthy way.

 

Gluten Free, Nut Free, Trail Cookies with Chocolove Chocolate Chips

Trail cookies

I know, I am anti-sugar, but it is Christmas and I need to bring some cookies to parties. So, I modified this longtime family favorite recipe from my mom. I am allergic to nuts and gluten, and I try to avoid refined flours, even if they are gluten free. Ground flaxseed works great as a flour substitute for some items, and it adds a delicious nutty, chewy texture to the cookies as well. These cookies have raw sunflower seeds in them to replace the nuts, and delicious chocolate chips from Boulder’s own Chocolove chocolate company. The chips have a little extra cocoa butter in them, making them smooth and creamy and absolutely yummy! The cookies turned out great and they were ‘crowd-tested’. Enjoy!

Gluten Free, Nut Free Trail Cookies

Ingredients

1 cup grass-fed/pasture-raised butter

1 tsp vanilla

1 1/2 cup organic, raw sugar

2 eggs

1 cup ground flax seed (Bob’s Red Mill sells this)

1 tsp baking soda

1/2 tsp baking powder

1/2 tsp sea salt

2 cups slow cooking oats*

2 cups gluten free brown rice krispies

1/2 cup or more dark chocolate chips

1/2 cup coconut, optional (I am allergic, so I left this out)

Directions

Heat oven to 350. Beat together butter and sugar, add in eggs and vanilla. Add flax seed, flour, salt and baking powder and soda. Mix well. Add oats and chocolate chips. Blend. Add in rice krispies and mix. Drop by spoonfuls onto greased baking sheets and bake for 10 minutes. Since GF cookies can be fragile, cool a couple of minutes on cookie sheets before moving to a cooling rack. Enjoy! Makes a LOT!

A Votre Sante!

cat

Save the Colorado picCatherine (Cat) Ebeling RN BSN, (studying MSN/PH) is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller,  “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”,  and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

                             Cat’s Global Green Kitchen

 

Curried Red Lentil Stew with Pumpkin Seeds

curried red lentil stewThis hearty stew will warm up your insides with ultra, power-packed, disease-fighting nutrition that includes pumpkin seeds, red lentils, garlic, ginger, turmeric and cilantro.

There’s about a foot of fresh snow on the ground, and more is still falling–even in Boulder, Colorado, things are pretty shut down today. It’s an official ‘snow day’ here!  Seems like a good day to make a hot, piping bowl of red lentil stew, if you ask me. I love this stew! The curry and spice add a touch of heat and the lentils are deliciously filling.

Red lentils actually start out orange, and are much smaller than the more common green or brown lentils, which are larger and tend to get more mushy. I love the lighter taste of red lentils and how quickly they cook. Lentils contain lots of healthy fiber, making them slower to digest, which helps blood sugar stability. They are high in protein, hearty and satisfying. I added toasted pumpkin seeds for a little bit of crunchy, nutty texture, extra protein, and minerals. Pumpkin seeds are a great source of immune-boosting zinc, manganese, phosphorus, copper and iron. Pumpkin seeds also contain a wide variety of antioxidant phytonutrients, and trytophan, an important precursor to serotonin, the ‘happiness’ brain chemical. This time of the year, with the shorter days, and holiday stress descending upon us, a little help with our serotonin production is just what the doctor (or diet/health fanatic) ordered!

I added in fresh turmeric from the produce section instead of the powdered kind you find in the spice aisle, because the fresh root (which looks a bit like an orangish ginger root) is even more potent with its powerful anti-inflammatory, anti-cancer, brain-protective, heart disease-preventing power. There is virtually no body system that does not benefit from turmeric, so use it liberally!

Curried Red Lentil Stew

Ingredients

1 cup red lentils, rinsed thoroughly

2-3 stalks of celery, chopped

2-3 carrots, sliced

1/2 red onion, chopped

1-3 cloves garlic, minced

handful cilantro, chopped

1 medium sized tumeric root, minced

1 Tbsp (I didnt measure) fresh ginger root, minced

juice of 1 lemon

1/3 to 1/2 cup raw pumpkin seeds

1-2 Tbsp extra virgin olive oil

1 tsp curry powder

1 tsp paprika

1/2 tsp red pepper or cayenne, more or less to taste

sea salt and black pepper

Directions

In a medium saucepan add lentils, and about double the water–adjust to how thick or thin you’d like it to be. Rinse a couple of times until water is not foamy or bubbly. Put over med-high heat and bring to boil. Meanwhile in a frying pan on med-high, add a tablespoon of olive oil, onion, garlic, ginger, turmeric, carrots, celery, and spices. Cook, stirring often, until vegetables are tender. Be careful not to burn the spices.

In small frying pan, add about 1/3 to 1/2 cup raw pumpkin seeds with a small amount of olive oil. Cook over medium heat, stirring often–being careful they don’t burn. (I added a lid to the pan, as pumpkin seeds often puff up as they cook and can pop right out of the pan!)

Add to lentils and continue to cook, 20 minutes or so, until lentils are soft and and ingredients are fully cooked. Add chopped cilantro, and fresh lemon juice, and pumpkin seeds. Enjoy!! Serves 2-4

 

A Votre Sante!

cat

Save the Colorado picCatherine (Cat) Ebeling RN BSN, (working on MSN/PH) is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller,  “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet”,  and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

                             Cat’s Global Green Kitchen

 

 

 

 

Bottled Water, Diabetes and Cancer

plastic water bottles

 

Surrounded by a sea of plastic and hormone-disrupting chemicals that includes plastic water bottles, plastic soda bottles, plastic bags, plastic food containers, soaps, shampoos, food packaging and pans treated with nonstick coatings, studies are showing definite connections between plastic compounds and serious diseases like diabetes and obesity. Not only that, but more and more evidence is also pointing to other serious health issues such as infertility, hormone-related reproductive cancers, neurological issues and other disorders.

Endocrine disrupting chemicals (EDC’s) also referred to as “Xenoestrogens” or synthetic estrogens, cause serious health problems because they mimic estrogen among other hormones. By hijacking important chemical messengers in the body, EDC’s actually can change the way cells develop and grow. These chemicals are showing up in men, women, breastfeeding mothers and babies.

Xenoestrogens actually amplify the effect of estrogen in the body. These toxic hormones actually can build up over time, creating an overload of estrogen. Individuals with any kind of estrogen dominance health condition (such as breast or ovarian cancer) should be especially careful to avoid xenoestrogens. And this is especially harmful to men.

Xenoestrogens have been linked to feminization in men (man boobs, loss of testosterone, low sperm counts, etc.), infertility, and unnaturally early puberty in girls. This buildup of synthetic female hormones increases the risk of reproductive cancer as well.

Exposure of lab species and wild animals to xenoestrogens has been found to cause abnormalities in the reproductive systems of these animals. Xenoestrogens bind to estrogen receptors in both animals and humans including:  reproductive tissue, body fat, the hypothalamus, and pituitary glands. And, studies in mice show that xenoestrogens can cause progressive degeneration of testicular tissue and sexual dysfunction in both sexes.

According to Andrea C. Gore, Professor of Pharmacology at University of Texas, and chair of a task force on hormone disrupting chemicals, “The evidence is more definitive than ever—EDC’s disrupt hormones in a manner that harms human health. Hundreds of studies are pointing to the same conclusion…You may have a healthy meal, but if it’s in a plastic container [or cooked in a nonstick pan], it’s leaching chemicals.”

Based on information from over 1,300 studies, there is strong evidence to show a link between common hormone disrupting chemicals and serious health issues such as:

Type 2 Diabetes
Obesity
Heart disease
Infertility/Impotence
Hormone-sensitive cancers in women (breast, endometrial, ovarian)
Prostate cancer
Thyroid problems
Poor brain development and brain function in young children
Feminization in men: low sperm count, breast development
While there are about 85,000 chemicals known to be in use, it is not known for sure how many of these chemicals actually disrupt hormones, but at least 1,000 are known human toxins.

Some of the known EDCs include bisphenol A (BPA) found in food can linings, cash register receipts; phthalates found in plastics and cosmetics; flame retardant chemicals and various pesticides. The chemicals are so common that nearly every person on Earth has been exposed to at least one or more of these.

And a mother’s exposure to even tiny amounts of EDCs during her pregnancy can trigger obesity in her child. These EDCs can target cells in the pancreas, the liver and the fat cells in the body, leading the way for insulin resistance, and high insulin levels which are direct risk factors for the development of Type 2 diabetes.

When looking at just one of these endocrine disrupting chemicals, it was found that having higher BPA levels was associated with a diabetes rate 50% higher than having lower levels of this harmful chemical!

Two other chemicals, di-isononyl phthalate (DINP) and di-isodecyl phthalate (DIDP), both known as ‘phthalates’, used in plastic food wrap, soaps, cosmetics and food containers have been directly linked to insulin resistance and diabetes in children and adolescents, as well as high blood pressure.

These chemicals are not the only offenders. Other endocrine disrupting chemicals, including xenoestrogens:

Bisphenol A (BPA) and bisphenol S, which are used in some plastics, metal food cans, and cash register receipts
Phthalates, a class of chemicals that are used to soften plastic and also used in some perfumes, soaps, shampoos, and cosmetics
Some pesticides, like DDT
Triclosan, an antibacterial chemical
These chemicals can act at very low doses.

EDC’s, which include xenoestrogens, can be found in pesticides, plastics, fuels, personal care products preservatives and drugs. Below is a partial list of some of the EDC’s we come into contact with on a daily basis:

alkylphenols (chemicals used in the manufacture of other chemicals)
atrazine (a common household weed killer)
4-Methylbenzylidene camphor (sunscreen lotions)
4-hexylresorcinol (color preservative for shrimp and shellfish).

butylated hydroxyanisole / BHA (a very common food preservative)
bisphenol A (used in plastics including food containers and water bottles)
DDT (insecticide)
erythrosine / FD&C Red No. 3 (food coloring)
ethinylestradiol (oral contraceptive pill)
heptachlor (insecticide)
nonylphenol and derivatives (surfactants, cleansers, emulsifiers for detergents; pesticides)
pentachlorophenol (wood preservative)
polychlorinated biphenyls / PCBs (oils, lubricants, adhesives, paints)
parabens (skin lotions)
phenosulfothiazine (red dye)
phthalates (plasticizers)
DEHP (plasticizer for PVC/polyvinyl chloride used in pipes and many other applications)

Propyl gallate (used to protect oils and fats in foods from oxidation) Many of the EDC’s listed above are contained in processed, packaged foods and in conventionally-grown, non-organic produce as either preservatives and/or pesticides.

Another group of xenoestrogens is found in commercially-raised dairy, meat and eggs. Commercial dairy and egg farmers often feed estrogenic chemicals to milk cows and chickens because it will increase production of milk and eggs. Commercially-raised meat and dairy get a double dose of xenoestrogens from the pesticides they ingest in their feed source as well.  This alone makes commercial dairy, eggs and meat major sources of xenoestrogens.

I get it–this list can be mind-boggling and overwhelming! So what are the top ten endocrine disrupting items to avoid? Let’s take a look at this list Dr. Joseph Mercola recently published:

1.     Pthlatates in personal care products

2.     Tap water AND individual plastic water bottles

3.     Canned foods

4.     Conventionally grown produce

5.     Conventionally raised meat, poultry and dairy

6.     Fish containing mercury

7.     Kitchen products—nonstick cookware, plastic storage containers

8.     Cleaning products

9.     Office products—printer’s ink and toner

10.  Cash register receipts

Yes, we are surrounded by these chemicals in every aspect of our lives, and they are hard to avoid. Here are some ways to minimize your exposure EDC’s and xenoestrogens:

·       Avoid all synthetic pesticides, herbicides, and fungicides by eating organic whenever possible, especially the “dirty dozen*” of the highest sprayed produce.

·       Avoid using pesticides and herbicides outdoors, especially on your lawn.

·       Avoid all plastic containers, especially individual sized water bottles, and plastic food containers. Do not store hot food in plastic. Use glass whenever possible.

·       Avoid microwaving in plastic and avoid using plastic wrap.

·       Avoid using nail polish, avoid acrylic nails and nail polish remover

·       Avoid lotions, hair products and cosmetics that are not “all-natural”. Especially avoid products containing parabens. Unfortunately, the more inexpensive brands usually have the most toxic ingredients.

 

·       Eat only organic, grass fed meats and wild caught fatty fish as much as possible. Consume only organic dairy products.

·       Use organic, natural soaps and toothpastes.

·       Use natural household cleaners.

·       Use only naturally based perfume or essential oils. Most commercial perfumes are full of petrochemicals and preservatives containing xenoestrogens.

·       Use naturally based, non-petroleum based laundry detergents and dish detergents.

A healthy diet rich in certain foods is also a key way to avoid and combat these estrogenic compounds in our environment. Specific components of these foods help to block uptake and absorption of xenoestrogens as well and cleanse the body of any excess that may be stored. Eating a whole foods based diet, high in plant-based organic foods will help to keep your system clean. Follow a Paleo-style, unprocessed foods diet, like the Fat Burning Kitchen diet will also help you avoid these dangerous chemicals.

Cruciferous vegetables such as broccoli, kale, cauliflower, radishes, turnips, and cabbage are estrogen inhibiting and prevent these artificial hormones from being absorbed into our system. Onions and garlic contain quercetin that is also anti-estrogenic, immune enhancing and detoxifying.

Omega 3 fats such as those in grass fed meats and wild caught fatty fish are also essential as a safeguard against xenoestrogens. Omega 3 fats have been found to be highly beneficial in estrogen balance and metabolism.

Other helpful foods included green tea, citrus fruits, organic (full fat) dairy such as grass fed butter and raw grass fed cheeses, raw nuts and seeds, avocados and organic virgin olive oil. Eating organic greens, herbs and organic fruit also adds to the antioxidant potential in the body further protecting and enhancing the body’s natural balance.

 

*The Environmental Working Group publishes yearly a “Dirty Dozen “list of top endocrine disrupters, and a “Dirty Dozen” list of the produce with the highest pesticides and preservatives. The Environmental Working Group’s Skin Deep database lists brands that are free of most must-avoid ingredients and Care2 has compiled a list of non-toxic nail polishes. PETA also features a comprehensive index of beauty brands that do not test on animals.

 

A Votre Sante!

cat

 

Stop Diabetes Worldwide!Catherine (Cat) Ebeling RN BSN, is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller,  “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet” (due out in December) and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

Cat’s Global Green Kitchen

 

 

 

Sources:

The Endocrine Society. “Chemical exposure linked to rising diabetes, obesity risk: Endocrine Society releases scientific statement on endocrine-disrupting chemicals.” ScienceDaily. ScienceDaily, 28 September 2015. www.sciencedaily.com/releases/2015/09/150928124400.htm.

Ori Hofmekler, “The Anti-Estrogenic Diet, How Estrogenic Foods and Chemicals Are Making You Fat And Sick”, North Atlantic Books, 2007.

Joseph Mercola, “10 Common Sources of Endocrine Disrupters and How to Avoid Them”, July 2015. Mercola.com

Joseph Mercola, “12 Food Additives to Remove From Your Diet’,
July 2009. Mercola.com

Quinn Phillips, Diabetes from Plastic?, November 8, 2011. Diabetes Self Management. Diabetesselfmanagement.com.

Chemical Exposure linked to Rising Diabetes Risk, Science Daily, September 2015.

Elizabeth Smith, MD,  “Xenoestrogens interfere with Normal Hormones.” Endo101.com

News-Medical.net, Chemicals used in plastics linked to increased risk of high blood pressure, diabetes in children and adolescents. July 9, 2015.

Roasted Brussels Sprouts With Bacon

Even if you are an avowed brussels sprouts hater, I am certain you will change your mind once you try this recipe. These carmelly sweet, roasted brussels sprouts with olive oil and bacon will transform anyone into a brussels sprouts lover!

Editors note: Cruciferous vegetables are often hated, but have some incredible health benefits. The key is to find a way to cook them so that you enjoy eating them and benefit from their unique health benefits as well. 

Cruciferous vegetables include cauliflower, kale, brussels sprouts, and cabbage. Try to include a generous serving of these vegetables in your meals, 2-3 times a week, to get the most out of their healthy nutrients.

We are constantly exposed to synthetic estrogen-like chemicals (Xenoestrogens) in our environment. These xenoestrogens are actually hormone-disrupting agents in our bodies, and can have a very negative effect on men and women. These estrogenic chemicals stimulate your body to store belly fat, lower testosterone production, and encourage cancer growth.

 

Cruciferous vegetables contain unique nutrients such as indole-3-carbinol (I3C) that help to fight belly fat, and block the effects of these estrogenic compounds. So you get healthier and burn fat when you eat these veggies!

In addition, there are 10-15 compounds in these leafy greens contain that have been proven effective against many cancers. 

Roasted Brussels Sprouts with Bacon

 

Even if you are an avowed brussels sprouts hater, I am certain you will change your mind once you try this recipe. These carmelly sweet, roasted brussels sprouts with olive oil and bacon will transform anyone into a brussels sprouts lover!

Brussels sprouts are members of the auspicious cruciferous vegetable family and have all the amazing fat burning, cancer-fighting, anti-inflammatory, healthy benefits that broccoli, cauliflower, kale, arugula and cabbage contain.

Brussels sprouts’ health benefits have been well-studied, and many of the studies have to do with the benefits of this vegetable and its powerful cancer-fighting abilities.

Brussels sprouts provide vital nutrients for the three systems that are have to do with our body’s ability to fight cancer. A healthy diet that includes brussels sprouts arms your body to effectively fight:  bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

Brussels sprouts actually contain health omega 3 fatty acids that help fight inflammation as well.

About a cup and a half of Brussels sprouts provide about 430 milligrams of plant based omega 3 fatty acid (ALA). And, brussels sprouts supply an ample amount of antioxidants, including the vitamins K, C, E, and A, manganese, quercetin, kaempferol, and more.

The amazing amount of Vitamin K in brussels sprouts actually fights chronic inflammation.

This nutrient helps to regulate our inflammatory response, including chronic inflammation that increases the risk of certain cancers.

Brussels sprouts’ anti-inflammatory benefits help to fight:

Obesity, Crohn’s disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.

Ingredients
20-25 small brussels sprouts
4 slices thick-cut (nitrite free) natural bacon, cut into pieces
2 tablespoons extra virgin olive oil
2 Tbsp butter, melted
Sea salt and pepper


Directions
Preheat oven to 400°.
Wash and dry the Brussels sprouts. Trim off the ends of the sprouts, remove the outer leaves, and cut lengthwise in half.
Slice the bacon into small strips and cook until just crispy. Remove bacon from the pan.
Add olive oil, melted butter, brussels sprouts, bacon, salt, and pepper to bowl and stir to mix well. Spread Brussels sprouts on a large, flat baking sheet or pan. Roast for 20  minutes, or until the sprouts are just fork-tender. Do not overcook!

Remove from the oven and serve immediately. Serves 4.

Enjoy!

 

Till next time, stay healthy and lean!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

Red Meat, Bacon and Cancer–The REAL Story

sausages

 

I’m sure most everyone who is on Facebook, Twitter or reading the news has seen the most recent headlines on processed and red meat.

For the record, this study was published in the well-known and prestigious publication,  The Lancet and reported by the World Health Organization (WHO). Over 800 epidemiological studies were looked at from several continents and many different countries, using diverse ethnicities and diets. And unlike another study conducted on red meat and processed meat in 2007, this study actually looked at the two types of meat separately.

Not a small ‘fly-by-night study, I’d say. This study was evaluated in October of this year, when 22 scientists from ten countries convened in Lyon, France to look at the body of data.

Red meat includes meat from most any mammal, as in: beef, veal, pork, lamb, mutton, horse, or goat meat. Processed meats include pork, beef or other red meats as well as poultry, liver and meat byproducts, but also have been salted, cured, fermented, or smoked, usually with the addition of chemical preservatives, often nitrates and nitrites.

The most significant part of the study showed a high prevalence of colon cancers with processed meats.

So what was the actual risk? Well, according to the study, the risk goes up according to the amounts of red or processed meat eaten. No surprise here. For every 100 g of red meat eaten, the risk went up 17%, and for every 50 g of processed meat, the risk went up 18% for colorectal cancers.

But here’s where it gets a little complicated: colon cancer is the third most common cause of cancer and cancer-related deaths, but the absolute lifetime risk overall of developing colon cancer is about 1.8% for the average 50 year old. So if the risk of colon cancer goes up 17-18%, it’s only 17-18% of that 2%.

According to the WHO report, that classified processed meat in the same category as cigarettes, and red meat a step below, just how much would your risk of cancer really increase if you eat cured and processed meats?

It would be about three extra cases of colorectal cancer per 100,000 people, or about 1 in 33,000 chance of developing bowel cancer from eating cured and processed meats. This is a far cry from smoking cigarettes!

There are a lot of lifestyle variables involved in this study that are hard to control. For one, most heavy red meat eaters are not eating a large quantities of fresh organic veggies—they are eating low-quality, commercially raised, grain-fed, disease-ridden, antibiotic and growth hormone laced, fast food burgers, with a highly processed flour bun, sauce full of preservatives, and often with a side of chemical-laden French fries fried in highly refined, heated and denatured oil (a carcinogen in its own right). Oh, and add in a big dollop of highly sweetened, highly refined (sugar—another carcinogen) catsup. And, I kinda doubt most heavy red and processed meat eaters are sticking to their daily run or yoga class schedule. Just sayin’. Probably not the healthiest group of people on the planet, overall.

And don’t forget most red meat is usually cooked over high heat. Often it is seared, grilled or charred for flavor, which unfortunately creates a group of carcinogenic compounds called hertoerocylic amines.

Other contributors to the red and processed meat and cancer study, is the health of the animal used for processed meat (it’s usually not the top quality type, but the diseased and sickly ones), and the flavor enhancers, artificial coloring, fillers, and chemicals used to preserve this ‘food’. Have you read the ingredients of your bologna or hot dog wrapper lately? Most of these ingredients are carcinogens in their own right.

So for those of you who eat meat, is it time to give up your steaks and bacon?

Well…here is what I have to say about that:

Red meat is for the most part, one of the biggest contributors to climate change with the huge amounts of methane emissions emanating from commercial feedlots, and runoff that includes growth hormones and massive amounts of antibiotics that go back into the ground and air. And on top of that, the poor animals that are commercially raised for meat have a totally miserable life of being mishandled, pumped full of drugs, crowded, sick, and slaughtered inhumanely. It is a sad, sad situation.

On the other hand, I am not an advocate of being 100% vegan either—I feel that most people suffer from nutritional deficiencies over time that can create big health problems of their own down the road. So what is the solution?

The solution to both issues is to eat less meat. A LOT less meat for many of us. Eat grass-fed, locally raised meat (which contains high quality fats and antioxidants that can fight cancer), and avoid fast food joints that use the worst quality of meat possible.

And eat a diet of about 80% fresh vegetables—that is a key to good health.

Marinate your meat in herbs and spices, and don’t cook it over high heat to cut way back on the carcinogens created from cooking. Eat your meat rare (ground beef from grass fed cattle doesn’t tend to carry the dangerous E.coli bacteria that commercially raised hamburger does).  Eat bacon, or sausage once a week or less. Stay away from hot dogs and cured lunch meats—I hardly even consider them ‘real’ meat, anyway!

So the solution for you becomes (not a coincidence!) the best solution for the planet too—eat far less red and processed meat, and your body AND the planet will be much much healthier in the long run.

References:

Bouvard, et al. Carcinogenicity of consumption of red and processed meat, The Lancet, October 2015.

Mark Sisson, Does the WHO Report Mean for your Meat-Eating Habit? October 28, 2015.

A Votre Sante!

cat e1307025161760 Best Fall Salad Squash, Kale and Apple Salad

Save the Colorado pic Best Fall Salad Squash, Kale and Apple SaladCatherine (Cat) Ebeling RN BSN, is an international health, wellness and longevity expert. In addition to her advanced degree in nursing, she has spent the last 30 years studying sustainable diets, health and nutrition all over the world. She also has 4 books including the worldwide best-seller,  “The Fat Burning Kitchen,” “The Top 101 Foods That Fight Aging”, and “The Superfoods Diabetes Reversal Diet” (due out in December) and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help create a healthier planet and healthier people.

                                                Cat’s Global Green Kitchen

 

 

Salmon with Cranberry-Orange Salsa

In a scene straight out of the TV show, “Chopped” I was looking to make something tasty for dinner in a hurry. I had an orange, fresh cranberries, salmon and…

 


In a scene straight out of the TV cooking show series, “Chopped” I was looking to make something tasty for dinner and being in a hurry, I decided to just use what I could find in the fridge.

Hmm…an orange, cilantro, some fresh cranberries, and a piece of frozen salmon.

What to make?

Well, I decided to make salsa out of the cranberries and serve it with the salmon. I was delighted with how good it was! You will be too, when you try this recipe.

The tart taste of the fresh cranberries mixes with the sweetness of the orange and picks up the flavor of the salmon in a fresh new way. Your taste buds will be absolutely delighted!

 

Cranberries are one of the few foods totally native to North America.

Native American Indians ate cranberries cooked and sweetened with honey or maple syrup. Cranberries were also used as a medicine and a poultice for wounds. The tannins in them help to contract tissue to stop bleeding, and we now know that compounds in cranberries have powerful antibiotic effects as well.

 

While cranberries are best known for helping urinary health, recent studies now suggest that this little red super berry is beneficial for the gastrointestinal tract, prevents cavities, helps prevent kidney stones and gallstones, aids in recovery from strokes, prevents cancer, lowers LDL (bad) cholesterol, and raises HDL (good) cholesterol. Not bad for one little berry, huh?

 

These phytochemical powerhouses are packed with five times the antioxidant content of broccoli, and rank higher in antioxidants than most fruits and vegetables!

 

Several newly discovered compounds in cranberries have also been found to be toxic to cancer cells including lung, cervical, prostate, breast and leukemia cancer cells. So you see, there is no reason to NOT eat cranberries!

 

Ingredients

2-4 wild caught salmon fillets (sockeye salmon is great with this-it has a firmer texture and sweeter taste)

Jerk seasoning (I used a pre-made powdered rub)

1 cup (or so) fresh cranberries, chopped, or lightly processed in food processor

½ small red onion

1 orange or blood orange, sectioned and cut

Juice of half a lime

Hot pepper flakes, to taste

2-4 Tbsp. chopped cilantro

1 tsp honey

Sea salt

 

Directions

Chop cranberries, and mix with orange, onion, lime, cilantro and hot pepper flakes. Season the salmon with jerk seasoning, and grill or broil till tender and flaky.  Serve topped with cranberry mixture. Enjoy!  Serves 2-4.

 

Eat well, be satisfied, burn fat and improve your health with the Fat Burning Kitchen Superfood Recipe book!

 

Till next time, stay healthy and lean!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

Dandelion Greens, Not Just Another Annoying Weed in Your Yard

What if there was a new drug that could cure liver disease, dissolve kidney and gall stones, aid digestion and weight loss, act as a diuretic, eliminate acne, relieve constipation, lower blood pressure and cholesterol…

Dandelion Greens, The Amazing Natural Medicine

Often overlooked as an annoyance in your yard, dandelion greens contain an amazing array of dazzling benefits.
What if you read in the news that medical science just discovered a new drug that could prevent or cure liver disease–including hepatitis, purify your blood, dissolve kidney and gall stones, help digestion, aid in weight loss, act as a diuretic, eliminate acne, relieve constipation and diarrhea, lower high blood pressure, prevent or cure anemia, lower cholesterol, reduce acid reflux, prevent various types of cancers, and prevent or control diabetes?

What if it had no harmful side effects?

All of these benefits are packaged in one plant—the dandelion.
The dandelion is one of nature’s top healing plant foods.

Dandelion has been used for hundreds of years in China, Europe, and the Americas to treat hepatitis, kidney, and liver disorders. And it’s often used as a natural treatment for hepatitis C, anemia, and general liver detoxification.

Rich in beta carotene (plant-based source of vitamin A), fiber, potassium, iron, calcium, cobalt, copper, boron, molybdenum, magnesium, phosphorus, B vitamins, vitamin D, and a good source of protein as well—this plant is as super-powered as you can get!
•    Vitamin A is important in fighting cancers of epithelial tissue, including mouth and lung.


•    Potassium rich foods, balanced with magnesium, help keep blood pressure down and reduce risk of strokes.


•    Fiber helps stabilize blood sugar, lowers cholesterol, reduces cancer and heart disease, and assists in weight loss.


•    Calcium, boron and phosphorus and magnesium work together to build strong bones and can lower blood pressure.


•    B vitamins help reduce stress, aid the nervous system and give you energy.
Dandelion’s strong diuretic properties help to lower blood pressure, and remove excess fluids from the body by increasing urine output, helping to flush toxins from the body.

Dandelion is excellent for reducing edema, bloating, and water retention. Dandelion diuretic is actually as effective as the potent diuretic drugs, Furosemide and Lasix, used for congestive heart failure and cirrhosis of the liver, with none of the serious side effects.

Dandelion roots contain inulin and levulin, substances that may help balance blood sugar, making it helpful in treating diabetes. Inulin, a soluble fiber, also helps digestion by feeding the healthy bacteria in the intestines, where it increases nutrient absorption as well.

Dandelion has had a long history of being effective for helping with weight loss.
In controlled tests on laboratory mice, a loss of up to 30% of body weight in 30 days was possible when the animals were fed dandelion extract with their food.

The bitter substance in dandelion (taraxacin) stimulates effective digestion.
The bitter taste actually promotes the secretion of bile from the liver and gallbladder, as well as hydrochloric acid from the stomach.

Choline is another ingredient of dandelion that is a liver stimulant.

Our livers work very hard to filter the toxins that we come into contact with on a daily basis, and need help removing some of these modern day poisons from our body. Rough skin and acne, constipation, gas and bloating, frequent headaches, and PMS are all possible indications of an overburdened liver.

Dandelion is high in Linoleic and Linolenic Acid–essential fatty acids (omega 3 and omega 6) required by the body. These fatty acids can lower chronic inflammation, such as proliferative arthritis, regulate blood pressure and the menstrual cycle, and prevent unhealthy blood clots.

Both dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol.

On top of all that, dandelion contains multiple anti-diarrheal and antibacterial properties.

Dandelion greens are high in oxalate, a naturally occurring anti-nutrient found in some fruits and vegetables that binds up minerals preventing their full absorption and can contribute to kidney stones, gallstones, and gout in susceptible people. 

But luckily, oxalate can be easy to mitigate by simple and light cooking as in the recipe below. 

If you pick wild dandelions, rather than purchasing them at the market, you can take advantage of the flower and roots, which also offer health benefits. But be sure to pick dandelions from areas that are safe from lawn pesticides, car exhaust and passing dogs, however.

The dandelion greens that you buy in the market are usually more mild tasting and less bitter than straight from your yard. You can add them to salads, soups, or stir-fries.

The following is one of my favorite recipes for you to try from my friend, Jenny at Nourished Kitchen :

Wilted Dandelion Greens
Ingredients
1 Tbsp whole mustard seed
1 Tbsp grass fed butter
4 ounces nitrite-free bacon, chopped
1 small shallot, peeled and coarsely chopped
1 pound young dandelion greens, rinsed well and coarsely chopped
2 teaspoons red wine or apple cider vinegar

Directions
Place a cast iron or stainless steel skillet over a high flame and toss in mustard seeds, toasting gently until they release their fragrance – about two minutes.  Transfer mustard seeds to bowl or dish to cool while you prepare the remaining ingredients.

Reduce the heat to medium and spoon butter into the skillet, allowing it to melt until it begins to froth.  Add chopped bacon to the butter and fry it until crisped and its fat rendered. Transfer the bacon to the dish holding your toasted mustard seed.

Toss chopped shallot into the rendered bacon fat and fry until fragrant and softened, about three minutes.

Stir in dandelion greens into the chopped shallot and bacon fat, and immediately turn off the heat as the greens will wilt in the skillet’s residual heat.

Pour in vinegar and continue stirring the greens until wilted to your liking.  Transfer to a serving dish and dress with toasted mustard seed and crisped bacon.

Serves 4, Prep time: under 10 minutes

Enjoy dandelion’s massive health benefits!

Till next time, stay healthy and lean!

 

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree innursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

 

 

Heart Warming, Healthy Squash Soup Recipe

While we sometimes think of squash as a starchy vegetable, it is actually the starchy parts of winter squash that have the most antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating properties. You, your family or friends will absolutely love this! Enjoy.

Yesterday was one of those rare but perfect fall days.

Chilly in the morning, but warming up during the day under a brilliant blue sunny sky. The trees are beginning to change color and leaves are starting to crunch underfoot.

Nothing said “Autumn” more, and I was ready to pull out one of those delicious, warming, soul-satisfying soup recipes that I had set aside during the summer.

I guarantee you’ll love this one. 

Squash Soup

This simple and easy soup recipe is my own version adapted from Dr. Andrew Weil’s “The Healthy Kitchen” cookbook.

It’s warm, filling and satisfying—the perfect comfort food.

While we sometimes think of squash as a starchy vegetable, it is actually the starchy parts of winter squash that have the most antioxidant, anti-inflammatory, anti-diabetic and insulin-regulating properties.

And winter squash turns out to be one of the BEST sources of vitamin A and carotenoids in your diet!

Squash actually contains 1/3 the recommended amount of vitamin C, and a hefty amount of the mineral manganese, as well as its high fiber content. Squash also contains lots of vitamins B1, B3, B6, pantothenic acid, and folate.

Squash soup is a perfectly satisfying meal for a chilly autumn day along with an avocado, orange and arugula salad drizzled with olive oil and balsamic vinegar. 

You, your family or friends will absolutely love this! Enjoy.

Ingredients

1 large winter squash (about 2 1/2 pounds), such as butternut or kabucha, peeled, seeded, and cut into 2-inch chunks

2 medium red onions, peeled and quartered

3 or 4 cloves garlic, peeled

2 tart organic Granny Smith apples peeled, cored, and quartered

2 Tbsp extra virgin olive oil

Sea salt to taste

1 tsp chili powder

Hot pepper flakes, optional

4 cups vegetable stock or organic free range chicken stock

Garnish

1 cup pecans, chopped or whole

1 Tbsp butter

2 Tbsp turbinado or raw sugar

1 Tbsp cinnamon

Sea salt

1/4 tsp of cayenne powder

Directions

Preheat oven to 400 degrees F. Toss squash, onions, garlic, and apples in a large bowl with olive oil to coat. Season well with salt, hot pepper, and chili powder. Arrange vegetables in a large roasting pan in one layer. Roast in oven, stirring every 10-15 minutes, until vegetables are tender and lightly browned, about 35-40 minutes.

Meanwhile, in a small skillet over medium heat, add butter, sugar, pecans, salt and spices. Heat and stir until sugar starts to carmelize, but be careful not to let it burn. Remove from pan and cool.

Transfer half the vegetables and 2 cups stock to a food processor or blender; puree until smooth. Repeat with remaining vegetables and broth. Return pureed mixture to pot, thinning soup with additional stock or water, if necessary. Season with salt to taste and bring to simmer over medium-low heat. Serve immediately, garnish with toasted, seasoned pecans. Serves 4.

Or if you love this recipe as much as I do, it may only serve two! 😉

 

Till next time, stay healthy and lean!


 


Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

Luscious Coconut Milk Flan

Coconuts once were considered bad for you. It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain. So the question is: Are coconuts really good for you or bad for you?

Sweet treats tend to be not only full of calories, but have the unfortunate downside of providing mostly empty calories.

But you can have sweet treats that have lots of health benefits too.

Coconuts once were considered bad for you. It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain.

Now, coconuts have taken center stage for their nutrition value.

So the question is: Are coconuts really good for you or bad for you? Coconut is now sold in stores as coconut oil, the coconut meat itself, coconut milk and coconut water. While all parts of the coconut contain great health benefits it’s the oil that makes it a real superfood!

The fat in the coconut milk is the single best source of medium chain triglycerides.

Why does that matter?

This type of healthy fat gets burned immediately for energy. It also boosts your metabolism and help your body burn fat more easily for energy.

 

Besides its fat burning and energy promoting abilities, coconut oil possesses other great health benefits for your body as well.

Coconut oil is also rich in lauric acid, which boosts immunity and destroys harmful bacteria and viruses in the body. And the saturated fat in coconut also are healthy for your heart, your skin, your hair and for your brain as well.

Enjoy this dessert and know you are doing good things for your body and health as well!

Coconut Milk Flan

Ingredients

1 15 oz. can of full-fat, organic coconut milk
5 organic, free range eggs
2-3 Tbsp of pure maple syrup
1 tsp of real vanilla extract

3 Tbsp raw sugar
3 ounces of unsweetened shredded coconut for topping (optional)

 

Directions

Pre-heat the oven to 325 °F. Fill a teapot with water and heat to a simmer.

In saucepan, heat the sugar until it melts and is a golden brown liquid. Pour sugar mixture in a glass pie plate.

 

Combine all the rest of the ingredients in a large bowl and mix with mixer. Pour into pie plate, and place inside a larger baking dish that is at least 2 inches deep. Then pour the hot water in the space surrounding the pie pan – allowing the liquid to reach about halfway up the sides. Bake about 40 to 45 minutes, or until the flan is set (when a knife comes out clean from the center).

 

For the topping–line a baking sheet with parchment paper and bake raw, shredded coconut in the same 325 °F oven for about 5 to 7 minutes. Remove the toasted coconut once it’s lightly browned, and sprinkle on top of flan. Serves 4-5.

 

Enjoy!!

Till next time, stay healthy and lean!

Look for more great recipes like this in my new upcoming Fat Burning Superfoods Recipe book!

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

Asian Ribs Are the Hit of the Weekend BBQ!

The Fourth of July weekend is the traditional time to barbecue outside, gather with some friends or family to enjoy all that summer has to offer. While regular ribs usually are slathered in bbq sauce full of high fructose corn syrup, these spicy ribs have an Asian twist you’ll love.

Happy SUMMER!


The Fourth of July weekend is of course, the traditional time to barbecue outside, gather with some friends or family and get outside to enjoy all that summer has to offer.

While regular ribs usually are slathered in a sweet sauce full of high fructose corn syrup, these spicy ribs use a Korean marinade followed by slow cooking on the grill to produce some mouth watering tender ribs with yummy Asian twist. This one is sure to please everyone!

Ingredients
1 cup soy sauce
1/4 cup raw honey
1/3 cup rice vinegar
1/4 cup sesame oil
juice of 1 fresh lime
5-6 big cloves minced garlic
2-4 large green onions, chopped
1/2 to 1 tsp of red pepper flakes
5 lbs Korean-style short ribs* or any type ribs
Combine marinade ingredients in medium bowl; whisk to blend well. Pour into heavy jumbo resealable plastic bag. Add ribs; seal bag. Turn bag over several times to coat ribs evenly. Refrigerate overnight, turning bag occasionally.

Prepare barbecue (medium-high heat). Drain ribs; discard marinade. Grill ribs over medium low heat, until browned and tender, about 5 minutes per side (if using Korean style rib cut). If using regular pork ribs, grill over indirect medium low heat, turning often, about 45 minutes to an hour.

Serve with marinated cucumber salad.

*beef chuck flanken, cut 1/3 to 1/2 inch thick across bones; about 20 pieces*

Marinated Cucumber Salad

This salad is a refreshingly cool and tasty way to enjoy cucumbers. Smaller locally grown cucumbers work, or try the European or Persian style cucumbers that are appearing in stores. These have a more tender skin that is fine to leave on, especially if you can find the organic cucumbers. Make ahead of time to marinate. You can make a day or so ahead and let it soak up the flavors of the marinade.

2 large cucumbers, sliced thinly, with or without skin
1 large sweet onion sliced roughly
1 clove garlic, minced
1/2 cup apple cider vinegar
2 Tbsp or so of honey
1/2 cup water
1/4 cup olive oil
handful fresh basil, chopped
sprinkle of red pepper flakes

Combine all ingredients in glass bowl, and store in fridge a few hours or overnight. Serve with ribs.

 

Have a safe, happy and FUN Fourth of July everyone!

Till next time, stay healthy, lean and energetic!

 

Look for the Fat Burning Kitchen Superfood Recipes coming in July!!

 

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.                 

Her mission is to help others prevent disease and live their best life ever.
           Nutrition made Easy. Simple.Smart.Nutrition.

 

 

Guacamole Deviled Eggs

These delicious eggs have guacamole as a healthy addition to the egg yolks. So on top of all the great fat burning benefits you get from eating the eggs and the yolk, you get the healthy fats, vitamins and minerals in the avocado as well. This high protein, low carb snack will keep your blood sugar stable.

PHAT GUACAMOLE DEVILED EGGS

These delicious eggs have guacamole as a healthy addition to the egg yolks. So on top of all the great fat burning benefits you get from eating the eggs and the yolk, you get the healthy fats, vitamins and minerals in the avocado as well.

The healthy fats and other nutrition you get from avocados help your body to maintain proper levels of hormones that help with fat loss and muscle building. The healthy fat in avocados helps control insulin levels and gives your brain a signal that you are satisfied when you eat them, so you eat less.

Avocados contain plenty of oleic acid, a monounsaturated fat that helps lower cholesterol and is helpful in preventing breast cancer and other cancers. One cup of avocado has about a quarter of your required daily amount of folate, or folic acid, a B vitamin that plays an essential role in making new cells by helping to produce
DNA and RNA.

This hunger satisfying low carb snack will keep your blood sugar stable, fill you up, replenish and fuel your body with lean, fat burning nutrition.

Check these out—they are absolutely delicious!

Ingredients

4-6 eggs, hard-boiled

1 avocado

1 clove minced garlic

¼ cup finely minced red onion

1 small roma or plum tomato, seeded and finely chopped

2-4 Tbsp chopped cilantro

Frank’s Redhot sauce or Tabasco, more or less to taste, depending on its hotness

1 tsp lemon or lime juice

Cilantro, chopped

Sea salt

Directions

Peel hard-boiled eggs and cut in half length-wise.  Gently pop out yolks into a small bowl with avocado, garlic, tomato, onion, hot sauce and lemon juice. Mash yolks and avocado mix together. Season with sea salt, and freshly ground black pepper to taste.

Refill egg whites with the yolk/guacamole mixture, sprinkle with chopped cilantro.

Serves 4.

Enjoy! Or take to the next party you go to–everyone will love this new twist on deviled eggs!

Till next time, stay healthy and lean!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

Mouth Watering, Healthy Chocolate Fudge

Enjoy small squares of this delicious healthy fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!

This recipe is from my good friend, fitness and nutrition expert, Mike Geary, author of The Truth About Six Pack Abs, and co-author along with me, of The Fat Burning Kitchen:

It’s a HEALTHY and DELICIOUS way to make chocolate fudge.

Ingredients
3/4 cup organic coconut milk (NOT the watered down “light” version which just replaces some of the healthy coconut fat with water…use the real full-fat version)
1 bar (3-5 oz) extra dark chocolate (at least 70-80% cacao)
4-5 tablespoons of your favorite nut butter (almond butter, cashew butter, macadamia butter, etc)
3/4 cup raisins, dried cherries, or cranberries (optional)
1/2 cup whole raw walnuts or other nuts
2 Tbsp ground flax seeds
2 Tbsp whole oats or oat bran
1/2 teaspoon vanilla extract
A little stevia powder to sweeten

Note–Don’t be afraid of the fats in the coconut milk… coconut fat contains medium chain triglycerides (MCTs) that are more easily burned for energy and also contain a special fat called Lauric Acid, which is extremely healthy and supports the immune system.

Start by adding the coconut milk (cans of organic coconut milk are available at most health food stores and possibly even your grocery store) and vanilla extract to a small saucepan on VERY low heat. Break up the extra dark chocolate bar into chunks and add into pot. Add the nut butter and the stevia, and continuously stir until it all melts together into a smooth mixture.

Then add the dried fruit, walnuts, flax seeds and bran and stir until fully blended. Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidifies together.

Store in a closed container in fridge to prevent it from drying out.

Enjoy small squares of this delicious healthy fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!

Even though this is a healthier dessert idea that’s lower in sugar and higher in nutrition than most sweet treats, keep in mind that there are still quite a few calories in it, so keep your portions reasonable.

You may want to forward this delicious and healthy chocolate fudge recipe to your friends and family… they will thank you!

Check out Mike’s presentation below with great tips to lose belly fat and get a flat stomach:

The Truth About Six Pack Abs

Till next time, stay healthy, lean and full of energy!

 

 

Catherine (Cat) Ebeling RN BSN,is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                     Her mission is to help others prevent disease and live their best life ever.
           Nutrition made Easy. Simple.Smart.Nutrition.


Blood Sugar and Premature Aging

Sugar–even small amounts speeds up the aging process

GrumpyBlood Sugar, Insulin and Aging—The Damaging Effects of Sugar

Besides the formation of the highly destructive AGE’s, sugar, in all forms (fructose, sucrose, glucose, galactose, lactose and others) has other ways of inflicting serious damage to your body and speeding up the aging process.

Fructose is the worst of all sugars, but all forms of sugar that affect your body’s blood sugar levels, as well as the resulting insulin can be harmful. According to Dr. Joseph Mercola:

“Fructose in particular is extremely pro-inflammatory, promoting AGE’s and speeding up the aging process. It also promotes the kind of dangerous growth of fat cells around your vital organs that are the hallmark of diabetes and heart disease. In one study, 16 volunteers on a high-fructose diet produced new fat cells around their heart, liver and other digestive organs in just 10 weeks.”

So the internally and externally, limiting sugar in all forms, will go a long way towards slowing down the aging process.

Sugar, especially fructose and sucrose, increase insulin and leptin levels, while decreasing your body’s ability to effectively counteract that rise in blood sugar. This is a major cause of degenerative diseases.

Sugar also weakens or paralyzes the immune system, making your more susceptible to infectious disease, or complications of minor diseases. For example, that minor cold can become the flu, pneumonia or bronchitis—and in some cases deadly if you are elderly and in frail health.

The average American eating a stereotypical Standard American Diet consumes 2.5 pounds of sugar a WEEK. And when you think about adding in the other processed foods such as white or wheat bread, pasta, pastries, and all the refined carbohydrates, which turn into sugar in the body, it’s no wonder there is such a huge increase in diabetes.

Could it be that sugar is THAT bad? In a word…YES!

Let’s define what we are talking about when we say ‘sugar’. We usually think of sugar as the white stuff that sits in cute little bowls on our tables, or in those cute little colorful packets atrestaurants. The truth is there are many different types of sugars and our bodies do not react to all of them in the same way.

“High fructose corn syrup” is the form of sugar that you see on virtually every label of processed or packaged foods, or in most soft drinks. There are many other forms of sugar but for now, let’s concentrate on the two most often consumed sugars, sucrose and fructose.

Regular white table sugar (and brown sugar) is called ‘sucrose’. Sucrose is composed of one molecule of glucose bonded to a molecule of fructose. So, that makes sucrose about 50% glucose and 50% fructose. Fructose is 2x sweeter than glucose. Since table sugar is half fructose, it is lots sweeter than starches (which are also considered a type of sugar) in potatoes, bread or other carbs that also turn into glucose in the body.

The more fructose in any type of sugar, the sweeter it is.

High fructose corn syrup is 55% fructose and 45% glucose. So that makes it sweeter than regular table sugar. Since white sugar and high fructose corn syrup are both a combination of glucose and fructose in our guts, our bodies are going to react in basically the same way to both.

The harmful effects of sugar have to do with the way your body metabolizes the fructose portion of the sugar. For instance, if we eat 100 calories of starchy foods like pasta or potatoes (which is converted to glucose in the body) or 100 calories of table sugar (remember basically 50/50% of glucose and fructose), they are metabolized differently and have a different effect in your body.

This is key:

  • Fructose is metabolized by our livers.
  • Glucose from sugar and starches is metabolized in our cells.
Why does this matter?

Consuming cane sugar or HFCS causes your liver to work very hard to process the fructose. If that sugar comes in a liquid form like soda or fruit juice, the fructose hits your system instantly and causes your liver to go into overdrive in an attempt to process it. And the fructose in High Fructose Corn Syrup hits your liver even faster than regular cane sugar because the fructose is not bound to the glucose in it. So your liver gets a massive shot of fructose!

When fructose is ingested quickly in larger quantities, the liver immediately converts it to fat. The fat becomes a substance called triglycerides, a key contributor to heart disease. Some of these triglycerides float around in your bloodstream and get stored as fat on your body.

However, excess fat is also stored in the liver. Ever hear of ‘fatty liver disease’? When the liver starts storing excess amounts of fat, insulin resistance and metabolic syndrome follow, and not far behind then, is type 2 diabetes.

The result—accelerated aging, chronic disease and ultimately, death—all from excess sugar.

Some other ways fructose accelerates aging and disease:

  • Fructose elevates uric acid, which not only leads to high blood pressure, but also chronic, low-level inflammation which can affect virtually every system in yourbody to speed up aging and multiple chronic diseases. Ever heard of gout? This is a painful form of arthritis in which the uric acid forms crystals on joints, mainly in the feet and hands.
  • Fructose tricks your body into gaining weight by turning off your body’s appetite- control system. Consuming foods containing fructose actually makes you hungrier, by confusing your hormones. You don’t feel full when you should, so you keep eating.
  • Fructose quickly and easily leads to weight gain and abdominal obesity (yes, this is where the dreaded “belly fat” comes from), decreased HDL (good cholesterol), increased LDL (bad cholesterol), elevated triglycerides, elevated blood sugar, and high blood pressure, which leads to metabolic syndrome. And of course, it can continue straight to obesity, diabetes and heart disease.

In 1980, only about 1 in 7 Americans were obese, and about 6 million people had diabetes—it was not a common disease. Today, 1 in 3 Americans are obese, and 19 million Americans have diabetes, according to the National Diabetes Fact Sheet (2011).

Another seven million people are estimated to have undiagnosed diabetes. That’s 26 million people! Add to that another 79 million people with ‘pre-diabetes’.

That’s staggering!! That combined number is approximately 100 million people with diabetes or pre-diabetes in the United States. That’s one third of the population!

Diabetes leads directly to premature aging (including wrinkly, saggy skin) and more serious complications including:

  • Heart disease and strokes
  • High blood pressure
  • Blindness
  • Kidney disease
  • Nervous system disease (neuropathy)
  • Amputations of extremitiesWe know that one of the most accurate predictors of heart disease and diabetes is a condition called ‘metabolic syndrome’. According to the CDC (Centers for Disease Control) at least 75 million Americans have metabolic syndrome, and probably many more have it but have not yet been diagnosed.What is metabolic syndrome? It means your body has become resistant to insulin. Normally when you eat carbs or sugar, blood sugar goes up, insulin is then released to counter the rise in blood sugar, and blood sugar goes back to a normal level.If your diet is high in sugars and starchy foods, your body is continually pumping out insulin to lower your blood sugar. Eventually your cells stop responding to insulin, and your pancreas cannot create enough insulin in response to the demand, and it becomes exhausted. Blood sugar levels begin rise out of control, and stay constantly high, until you end up with type 2 diabetes.Add one more deadly disease that is tied directly to sugar and insulin—Cancer.

According to World Health Organization’s International Agency for Research on Cancer: Your chances of getting cancer are much higher if you are obese, diabetic or insulin resistant.

What’s the connection? Sugar.

And, your chances of dying from a form of malignant cancer are way higher if your diet is high in sugar. Cancer researchers now know that the problem with insulin resistance and cancer is that as we secrete more insulin, we also secrete a related hormone known as ‘insulin-like growth factor’, and the insulin encourages bigger tumor growth.

Craig Thompson, president of Memorial Sloan-Kettering Cancer Center in New York, says many human cancers depend on insulin for fuel to grow and multiply. Some cancers develop mutations that actually feed off the insulin, and other cancers just take advantage of the elevated blood sugar and insulin levels from those with metabolic syndrome, obesity or type 2 diabetes.

Many of the pre-cancerous cells would never acquire the mutations that transform them into malignant tumors if they weren’t being driven by insulin to take up more and more blood sugar and metabolize it.

The Trouble With Grains

When you take a look at the food supply of highly civilized societies, the common denominator is an overload of carbohydrates and processed grains—often combined with sugar or fructose (in the form of high fructose corn syrup) to make that starchy stuff even more desirable and addictive. Our bodies quickly begin to crave that junk and the short term high we get from those foods.

Wheat and corn are two of the worst carbohydrates for raising blood sugar and increasing aging.

Cave men didn’t eat grains–at least nowhere close to the form we eat today. And, consumption of grain in civilized countries has been increasing for the last 30-50 years, to the point where grain is the primary food in many people’s diets.

As grain consumption has gone up, so have the numbers of obese and overweight people–in direct relationship to grain consumption.

Today, flours are more refined than ever, missing fiber and essential nutrients. The modernized version of wheat, triticum aestivum, is very different from the wheat used by our ancestors.

Modern wheat has been genetically altered and manipulated to become a far different plant than it previously was.

The gluten proteins in modern wheat are much different than the gluten in the wheat of the past. This is possibly one of the reasons for the sudden increase in the incidence of celiac disease and gluten sensitivity.

Wheat gluten can be related to a whole range of inflammatory diseases, and even for those who are seemingly not gluten-sensitive, it causes low-level, long-term inflammation.

Many people would never connect these symptoms with eating grains; but weight gain, and emotional, physical, and mental symptoms are fairly frequent with gluten sensitivity–whether you think you have a problem with gluten, or not.

Gluten sensitivity dramatically increases inflammation not only in the digestive system, but in the whole body system as well. Gluten sensitivity and celiac disease also block the absorption of important nutrients, creating deficiencies that lead to frequent illnesses, chronic disease, a weakened immune system, mental problems, and dementia.

Wheat also contains a type of sugar called Amylopectin A that raises blood sugar shockingly high. Eating just two slices of whole wheat bread (the kind we’re told is ‘healthy’) raises blood sugar higher than eating two Tablespoons of pure cane sugar.

High blood sugar leads to insulin release, fat storage, weight gain, production of AGE’s, and inflammation. It’s a vicious circle.

All of this leads to accelerated aging and chronic disease.

Corn may be an even bigger problem. Bumper crops of corn keeps corn prices low which in turn helps to keep many of the items we buy at the store low-priced. Corn, in some form, is in an overwhelming majority of packaged foods that we buy from conventional grocery stores.

Corn has a very high sugar content and it blocks nutrients from being utilized in the body.It can cause a variety health issues, such as dermatitis, diarrhea, and depression.

So, a diet high in processed grains—especially corn and wheat—actually hastens the aging process and causes increased inflammation and susceptibility to disease.

Control Blood Sugar to Slow Aging

Eating a more Paleolithic type diet that is mostly grain-free is a very good way to control blood sugar and the resulting AGE’s as well. This type of diet emphasizes eating real foods, such as naturally raised (grass fed) meat and fish, along with ample amounts of healthy fats, while avoiding grains, processed foods and sugars.

Foods higher in fiber are low glycemic, as well as foods that are primarily fat or protein. When eating a food that has a high sugar or starch content, such as fruit, pair it with a protein and/or a healthy fat to slow down the absorption in the digestive system. This helps to keep blood sugar low as well.

Meats and other proteins such as cheese, eggs, fish and chicken are all low glycemic. Avoid processed meats, though, including lunchmeat and sausages, as these often have surprisingly high amounts of sugar in them.

Healthy fats are low glycemic as well. Extra virgin olive oil, butter, avocados, cheeses, nuts, coconuts and coconut oil are all low glycemic.

Focusing on low glycemic foods instead of processed, packaged foods with added refined starches and sugar goes a long way towards avoiding blood sugar ups and downs and ultimately is the key to a longer life, and slowing the entire aging process.

Paleo Chocolate Lava Cake, an Anti-Aging Treat

In one of my favorite restaurants, I found a devilishly delightful…

chocolate lava cake

In one of my favorite Boulder restaurants, The Kitchen Upstairs, I have found a deliciously devilish treat that I have indulged in a time…or two…or three–well, who’s counting?  In fact, it’s gotten hard to walk into that place without salivating, thinking about the little “Pot au Chocolait” that they serve. While it appears to look like a cake on the outside, it is actually a flourless orgasmic blend of rich chocolate, butter, eggs, sugar and milk. Inside it is a molten delight of gooey, warm, joy. These little rascals are easy to whip up, quick to bake, and bring sheer ecstacy to most everyone who bites into them.

So I set forth on a quest to find a similarly delightful recipe and I think I have found it. Before you indulge in this guilty pleasure, let me lighten that guilt just a tad by telling you a few of the healthy, antiaging benefits of chocolate.

One of the biggest and most important reasons to make chocolate a part of your diet on a regular basis is because of the heavy-hitting antioxidants it contains. In fact, scientific research is has compiled evidence that links chocolate to over forty health and antiaging benefits.

These powerful antioxidant polyphenols in chocolate are so valuable, becasue they contain the ability to stop free radical-mediated oxidation. This helps to decrease your risk of all those chronic aging diseases like heart disease, cancer, strokes, Alzheimer’s and more, by directly interfering with one of the major preventable causes.

And interesting tidbit from the ACS’s Journal of Agricultural and Food Chemistry states that naturally-occurring polyphenols in cocoa, the fundamental component in chocolate, actually boost levels of HDL, the “good” cholesterol, while at the same time reducing the danger of so-called “bad” variety – LDL – by preventing its oxidation. Supporting evidence from the Cleveland Clinic study noted:

“Antioxidants are believed to help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as ‘bad’ cholesterol, to form plaque on the artery walls.”

Chocoholics are truly addicted–and we like it!

If you get a mood boost when you bite into chocolate, it is not all in your head–well, actually, it is all in your head.

There’s a chemical called anandamide, which is a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression. This chemical is activated when you eat chocolate. Derived from an ancient Sanskrit word for “bliss”, it is an accurate description for the feeling that many chocoholics pursue in their love of chocolate.

Daniele Piomelli, a food scientist from the University of California, Irvine, explains it this way:

“Anandamide is …synthesized in areas of the brain that are important in memory and higher thought processes and in areas that control movement. That implies that anandamide’s function is not just to produce bliss.“

There’s also evidence that this compound has the ability to help “sweeten” up your love life as well. Natural stimulants in chocolate produce a boost in both physical and brain energy, primarily from caffeine and theobromine. In fact, one clinical study showed positive effects on cognition and mood, as well as lowered blood pressure. And, everyone knows chocolate contains caffeine, a stimulant that can help heighten physical energy and alertness, but studies also show that it can inhibit inflammation in the brain and fights aging.

Enjoy!

 

Ingredients

  • 8 ounces 70% bittersweet chocolate, finely chopped (I use the really tasty chocolate you find in gourmet dark chocolate bars)
  • 12 tablespoons (6 ounces) unsalted butter, cut into cubes
  • 4 large eggs
  • 1/2 cup (3 1/2 ounces) granulated sugar
  • 1/8 teaspoon salt

Directions

  1. Adjust oven rack to middle position and preheat oven to 375°F. Butter seven 4-ounce ramekins.

  2. Using microwave or a bowl set over pan of simmering water, melt chocolate with butter, stirring occasionally, until melted and smooth. Remove from heat.

  3. While chocolate is melting, whip eggs, sugar, and salt using mixer fitted with whip attachment on medium-high speed until mixture is lightened and fluffy, about 5 minutes.

  4. Reduce speed to low and mix in chocolate mixture until combined. Spoon into cups and place on baking sheet. Bake until edges are set but center is underdone and still the consistency of pudding, about 10-12 minutes. Avoid over-baking. Let cool 3 minutes and serve with (optional) whipped cream, fresh cream and a touch of powdered sugar sprinkled on top.

     

Your ‘Second Brain’ and Anxiety and Depression

Surprising connection between mood and gut flora.

Gut
In school, we all learned about our primary nervous system, which is composed of the brain and spinal cord and its capabilities. But did you know that your gut actually contains one of the largest concentrations of nerves in the body and plays a large role in your emotions, moods and brain function?

Ever hear or say, “I had a gut feeling”? Or have you ever had “butterflies” when nervous, or been so upset you couldn’t eat?

Well, these are real feelings that emanate from your digestive system.

Both your enteric nervous system in your gut and your central nervous system were formed out of the same tissue in fetal development. These two nervous systems are connected and communicate via the vagus nerve, which runs from your brain stem to the nervous system in your gut.

The enteric nervous system in the gut is made of sheaths of neurons embedded in the walls of the entire gut, which is about 9 meters long from the mouth to the anus.

This second brain contains somewhere around 100 million neurons, more than in either the spinal cord or the peripheral nervous system!

This multitude of neurons in the enteric nervous system enables us to “feel” the inner world of our gut and its contents.

Your gut bacteria play an active and integral role in your body, and help the immune system, synthesize nutrients and process foods.
And as the latest research shows, are extremely integral in your brain and mental health.

What is also very interesting, however, is that about 90% of the fibers in the vagus nerve, carry information from the gut to the brain, and not the other way around.

These messages from the gut to the brain can have a powerful influence on moods, Including anxiety and depression.

Scientists also know that the enteric nervous system manufactures around 95% of the body’s serotonin, an important (feel good) brain chemical that has a direct effect on moods and even some mental illnesses, such as anxiety, depression, bipolar, schizophrenia, and OCD.

When you consider that your gut is your “second brain,” it becomes easy to see how your gut health can impact not only brain function, but psyche, and even behavior as well.

Abnormal gut flora, as well, can be directly tied to abnormal brain function. In coming years, psychiatry will most certainly expand to treat the second brain along with the brain in your head.  In fact, some of the more cutting-edge physicians, psychologists, and psychiatrists are now looking at digestive issues such as IBS, food allergies, and gluten intolerance as contributing to mental illnesses.

Our gut bacteria may actually have a very significant influence on early brain development and behavior, and the absence or presence of particular microorganisms in infancy can permanently change gene expression.

Gut bacteria can influence signaling pathways involved in learning, memory, and motor control. This suggests that gut bacteria are closely tied to early brain development and subsequent behavior and learning deficiencies.

Adding in the right probiotics (healthy bacteria) to your daily routine have also been found to influence the activity of hundreds of your genes, helping them to express in a positive, disease-fighting manner.

The types and function of your gut bacteria are extremely dependent on how things such as whether you were born via vaginal birth or by C-section, whether you were breastfed as a baby, and your diet and lifestyle choices, including whether you have a history of taking antibiotics and other medications, such as antidepressants (selective serotonin reuptake inhibitors, or SSRI’s).

Besides antibiotics, and junky processed foods, our gut bacteria are also highly susceptible to:
•    Chlorinated and fluoridated water
•    Antibacterial soap
•    Agricultural chemicals
•    Pollution

So how to get your gut flora under control?

First of all, if you have any type of IBS, gluten sensitivity, or other allergies, or if you have ever had issues with anxiety, depression, or any other mental or emotional issues, try cutting out gluten, corn and dairy first. Then cut out processed foods (like fast food, hot dogs, lunch meat, processed cheeses and frozen dinners), and sugars—including those in sodas and added to other foods. A diet heavy in processed foods and sugars will likely grow harmful bacteria. And sugars–of all kinds–feed bad bacteria and yeasts like candida, totally upsetting the delicate balance of the healthy intestinal flora.

Introduce large populations of healthy bacteria. While changing your diet can help, getting a good dose of probiotics can be hastened by taking a broad-spectrum supplement containing Bifidobacterioum longum, and Lactobacillus rhamnosus among others.

The December 2011 issue of Journal of Neurogastroenterology and Motility reported that Bifidobacterium is actually known to decrease anxiety by decreasing the excitability of enteric neurons.

Other research also found the probiotic Lactobacillus rhamnosus increased GABA, a calming neurotransmitter that regulates many physiological and psychological processes, also reducing the stress related hormone,  corticosterone.

So take care of your second brain, and you will affect not only your overall health, but you may find that you end up with a happier, less stressed, relaxed outlook on life. This, as you know, has far-reaching implications in every area of your health and wellbeing. You truly are what you eat. And you truly feel (good or bad) based on what you eat.

A Votre Sante!

cat

CAT cropped headCatherine (Cat) Ebeling RN BSN, is a back to basics diet and wellness specialist. In addition to her advanced degree in nursing, she has spent the last 30 years intensely studying diet, health and nutrition. She also has 4 books including the popular “Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 300,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

                                                  Her mission is to help others prevent disease and live their best life ever.

                                                      Nutrition made Easy. Simple.Smart.Nutrition.

References:

  • Mercola, The Root Cause of Anxiety and Depression That Few Suspect, May 3, 2012.