The Jewish holiday of Shavous starts on Saturday night, which means I need to be ready for the holiday before Shabbos. It’s traditional to have dairy products, and in the past I’ve made a lot of quiches and baked pasta dishes containing veggies along with cheese, and tomato sauce in at least one of them. Since my dairy intake is supposed to be very limited, and I’m not supposed to have tomatoes, I normally “cheat” for Shavous, in order to make delicious meals we can all enjoy. Well, that most of us can enjoy, since Jack doesn’t really like cooked vegetables mixed into his hot foods.
This year both girls are going to a friend’s house for the holiday, and clearly Ben won’t be joining us this year. All the holidays are going to be a bit strange this year. It’s just going to be me and Jack for the holiday. I have never before planned an entire holiday menu for just two people! As newlyweds, Ben and I went out for all of our holiday meals. We went out for the daytime meals when we had one or two babies. By the time I was cooking full holiday meals at home, I had 2 children with definite likes and dislikes. In the past few years, I’ve had at least 2 adolescents at home, plus Ben for several of the meals, plus the kids often had overnight guests. The house has been busy and crowded!
Since I’m only cooking for two this year, I asked Jack what he wanted for the holiday meals. He told me “cheesecake.” I assured him I planned to bake cheesecake, but he needed to eat something else besides that, and he said “cheesy rice.” That’s just rice with cheese melted into it. I can do that.
I’ve been having a very rough time lately with seasonal allergies, and this is NOT the time for me to cheat on my diet. Dairy is especially bad for me when my allergies are acting up. Frankly, I’d be happy with salad and fish for every meal, maybe with some egg salad and quiche for variety. I can skip the cheese in the quiche if I’m the only one eating it, and cook the mushrooms and onions in butter to give it that dairy flavor.
This does NOT need to be complicated. I’m going to make simple foods that each of us enjoys, relax, and enjoy the holiday.
I saw this on a plaque in a cute little Hill Country shop.
God grant me the serenity to accept the things I oughta eat,
The courage to avoid the things I shouldn't eat,
And the wisdom to know that a little chocolate never hurt anyone.
Is that not a great summary of the Blood Type Diet lifestyle?
After our hike today, the group went to an adorable sandwich shop with the intriguing name of Bumdoodlers. I searched the menu for something good for Type Os, and there was nothing. The only salad was Chef Salad. Between the ham and the cheese, this salad was not Type O friendly? The only thing I could find was a dinner salad. Would I have the serenity to order a dinner salad and wait until I got home to eat? Fortunately, it didn't come to that. On the sandwich menu was a note that if you wanted to increase the meat on your salad you could get 3 more ounces for $1.50. I stepped up to the counter and said, "I'm going to create my own salad. I'll have a dinner salad, no cucumbers, no cheese, no dressing. But add 3 ounces of roast beef." I had olive oil in my camera bag. Indeed I was serene eating what I ought to eat.
Bumdoodlers is also a bakery that specializes in pie. They looked delicious. Coconut Cream Pie is my favorite, and it looked especially delicious. But I think everything in Coconut Cream Pie, except the meringue on top, is avoid. Would I have the courage to avoid Coconut Cream Pie? Today I did. Courage prevailed.
Given my overall health, a slice of pie would not have hurt me. But I try to reserve my avoids for special occasions, or for moments when to refuse would be ungracious. Not everyone was having dessert, so I wasn't being unsocial. After a healthy lunch, I didn't need a slice of pie. If you want to eat an occasional avoid, do so. Enjoy it. Once in a while is not going to hurt you.
Chocolate is a different matter. It is actually a beneficial food for both Hunters and Gatherers. Some people find that something to celebrate, but when I started the BTD, it didn't make any difference to me. You see, I had been allergic to chocolate since I was in 2nd grade. It made me break out in hives. As a child, I occasionally ate some at a party, knowing I could go home and take antihistamine. One night in college I broke out in hives so quickly after a piece of chocolate cake, that I had to have my date drive me home immediately. It scared me, so I stopped chocolate altogether. Not even a chocolate chip cookie or thin mint for me.
When my Dad was in his 80s, his blood pressure began to creep up. He read that unsweetened chocolate could lower blood pressure, so he began eating a square of unsweetened baking chocolate every day. It worked. He was able to go off his blood pressure medication. I was intrigued. I had not had chocolate for more than 30 years. I tried one of his chocolate squares - no hives. I had another a month later - no problem. I began eating it several times a week, and have never had a single hive.
My chocolate allergy disappeared along with my seasonal allergies after I went on the BTD. The only thing I have to watch is that for a while I started eating chocolate at about the same time every day. I began to develop an addiction to the caffeine. At any rate, I would get a low level headache if I didn't eat my chocolate on time. So I limit chocolate to 3-4 days a week, but not every day.
So is it proper to pray about the Blood Type Diet? Absolutely. God is the one who led me to this diet, and with his help I am serene and courageous about staying on it.
I started making my own nut butters in 2005, when I had been on the BTD for about 2 years. I began with almond butter and pumpkin seed butter. I would grind the seeds in my food processor. They would first become a fine powder, and then become a thick sticky ball. In order to have a smooth nut butter that I could use for a veggie dip or spread on a cracker, I had to drizzle in a little light olive oil.
When DD and I began making homemade peanut butter, she didn't want to add the extra oil. When the peanuts reached the sticky ball stage, she said wait. Let's see what happens. I had just about given up when suddenly the ball moved and became delightfully smooth peanut better. It was almost miraculous.
I tried more patience on almond butter and pumpkin seed butter, but no amount of extra processing ever led to a smooth nut butter. I gave up and for all these years have added a little oil when I made nut butter.
Our Strong Son has radically changed his diet in the past two years. First, his blood pressure went up and he began to feel heart palpitations. SS has never been over weight. He is tall and thin. He has always played sports, and run. His doctor sent him to a cardiologist, and he checked out fine. Both my husband and my husband's father are tall and thin. Both developed high blood pressure at a young age. The cardiologist thinks it is inherited and has him on a low dose of blood pressure medication.
SS wanted to do everything he could to get his blood pressure downnaturally. Though he had always eaten relatively healthy for a single young man, he began to seriously watch his salt and fat intake.
At the same time he began training for triathlons. He became interested in nutrition websites related to long distance running, swimming and cycling. Not everything he has learned from his heart and triathlon research is identical to the BTD, but it is remarkably close. I have chosen to be completely supportive, rather than harping on the differences.
He had never eaten margarine, and he stopped eating butter. He eats olive oil, but he needs a lot of calories when he is training. He read about putting almond butter on sweet potatoes instead of butter. He bought almond butter at the store, and loved the taste, but complained about the cost.
That sent me back to the kitchen to give homemade almond butter another try. Walnuts are beneficial for Type Os and have a higher fat content than almonds. What would happen if I added walnuts to the almonds? It worked. The almonds got to the sticky ball stage, and I began adding walnuts. When the ball began to move, I waited and added more walnuts. Suddenly, just like with the peanut butter there was creamy smooth almond walnut butter with no added oil.
I gave SS the first jar for his birthday. The next night I had a text that it was delicious on a sweet potato.
My family has hit some hard times lately. My primary source of income for years has been SSI, but I've also gotten child support and SNAP benefits (food stamps) for all 4 of us. I haven’t gotten child support in a while because my ex, Ben, has been unemployed, but there’s always been an expectation that he’d repay me when he got back on his feet. Last year, when Leah graduated from high school, we stopped getting SNAP benefits for her, but it was OK because she was out of the house anyway.
Everything changed this fall. SNAP benefits dropped again when Hannah finished high school. Ben got cancer, and is declining rapidly. He won’t be “getting back on his feet” and he’ll never repay me what he owes in back child support. Leah was planning to spend another year in Israel, coming home for Jack’s Bar Mitzvah and going right back. Now she’s home to stay. She is in school full time and working about 6 hours a week, but she still doesn't qualify for SNAP benefits. She has begun to buy some groceries for the family with her own money.
Leah was a big help in locating Food Not Bombs, an organization that distributes free food that stores were going to throw away. I also contacted the local food pantry and started getting food from them twice a month. I no longer need to “borrow” money from my Mom to buy food. I've “borrowed” thousand of dollars from her, with the hope of repaying her when Ben repaid me, but now we both know I’ll never be able to pay that back. She’s OK with this, in that she isn't about to let us starve, but she also can’t really afford to keep doing it.
It’s empowering to realize that I have other resources; that I don’t have to keep “borrowing” money to feed my family. I have a bit of financial independence. But it’s also hard to lose control of the grocery choices. I always walk out of Food Not Bombs or the local food pantry with several bags of groceries, but I have limited choice in what those groceries are.
Right now, I’m well stocked on lentils, but I didn't have the option to bring home split peas or black beans instead- either of which would be more useful right now. I have freezers filled with gluten-free breads, even though I’d rather feed my family sprouted wheat or spelt bread instead. Food Not Bombs does have those occasionally, but the gluten-free breads are more prevalent. I currently have a lot of greens in my fridge, but most of them are on the cusp of spoiling. I’m encouraged to eat a lot of salads this week so they don’t go to waste, and that’s good. There have been weeks when I've been completely out of greens and ate a lot more grains instead. Grain foods keep better- I have uncooked rice in the pantry and breads in the freezer. And I seem to be inundated with fruit while I often have barely enough vegetables.
I've definitely allowed Blood Type Diet compliance to slide. I used to be very careful to not serve chicken to the Bs. Jack never had any obvious reactions to it, but I felt it was better for him to avoid it. Ben got sick to his stomach when he ate chicken, so that was incentive to keep it away from him! But now that Ben is too sick to visit, that incentive is gone. I've also stopped keeping Jack away from tomato sauce. It’s something we have in abundance, both homemade from “Food not Bombs” tomatoes, as well as canned sauce from the food pantry. When I make pizza for the kids’ dinner, I make individual pizzas. I used to make the ones for Jack without any tomato sauce, but I've given up on that. He doesn't eat enough fruits or vegetables anyway, and he prefers pizza with sauce.
I’m not in a position to turn down free peanut butter from the food pantry, and the kids will eat it. Leah likes it in smoothies and in hot beverages, and will sometimes prepare that for her siblings as well. It might even make sense to encourage the kids to have peanut butter on toasted gluten-free bagels, instead of the cream cheese I have to purchase.
It all just feels like the opposite of how I used to feed my kids. I no longer have the luxury to select spelt bread over gluten-free bread, because the gluten-free bread has a few questionable ingredients near the bottom. None of them are in 100% perfect health, and I wish I could encourage them to clean up their diets to see if that would help. But I honestly can’t afford to.
I’m doing what I can to keep my own diet as pure as possible, since it directly affects my energy and pain levels. I can avoid the “questionable” breads, and keep my overall grain intake down. I’m eating larger quantities of lentils than SWAMI suggests I should, and I’m not being as strict about avoiding additives such as sodium benzoate in bottled lemon juice or soy protein added to canned tuna. I simply can’t afford to always buy fresh lemons when they’re so much more expensive than the bottles, nor can I afford to turn down free cans of tuna from the food pantry.
I’m not about to actually go hungry, nor was that ever a risk. But I can’t afford to be as careful with our food choices as we used to be and as I’d like to be.
DD and I have not been as organized about looking for new recipes in the beginning of 2015 as we were at the end of 2014. But we are both still looking for quick, easy, and beneficial recipes for our often-picky eater husbands. Here is one recipe from DD for Broccoli Stuffed Chicken, and one recipe from me for Crock Pot Turkey & Broccoli
Picky Eater Stuffed Chicken Breast
This recipe reminds me of a product I used to buy before the BTD. It was a chicken breast stuffed with broccoli and cheese, then breaded. The family loved them. But between the cheese and the breading there were too many avoids for the BTD. I'm excited to give this version a try.
Thin sliced chicken breast
Broccoli, chopped - no big pieces. Steam lightly if using fresh broccoli
Put broccoli, onion and cheese on half of the chicken breast. Fold over. Wrap in foil.
Bake 350 degrees 45 minutes or until done.
Crock Pot Turkey & Broccoli
The original recipe called for making a thick sauce out of chicken broth and corn starch. I skipped that step. Between the natural juices from the turkey and the added soy sauce and agave, I thought the crock pot made a nice thin sauce. It was just right to moisten the rice. I didn't need a thick sauce distracting from the flavorful turkey and broccoli.
1 pound turkey tenders sliced into thin strips
1/2 cup tamari sauce
1/3 cup agave
3 garlic cloves, minced
Fresh broccoli florets (as many as desired)
1. Place turkey in a crock pot.
2. In a small bowl, combine, tamari sauce, agave, and garlic. Pour over beef.
3. Cook on low for 6-8 hours. After first hour, stir to make sure turkey slices don't stick together.
Serve over rice.
I went to the Farmer’s Market last week looking for kohlrabi. I asked at each stand, and had nearly given up, when a man in one of the booths said, I have one bunch left. He handed me very four small kohlrabi with the greens still attached. They were $3. That price for such tiny kohlrabi would not have been worth it, but I was intrigued by the greens.
When I got home I looked on the internet and learned that kohlrabi greens were edible. Tonight I gave them a try.
I cut off the thick stems and set them aside to feed to the deer. I cut the leaves and small stems into small pieces with my kitchen scissors. I cooked them in a little water and a little light olive oil. I seasoned them with a Mediterranean blend of rosemary, cumin, coriander, oregano, and cinnamon.
They were very good. I would definitely buy them again.
On that same trip to the Farmer’s Market. I bought sweet potatoes. I had read an article about grocery store sweet potatoes being sprayed with something to keep them from sprouting. I have no idea whether that article is true, but it made me cautious and I began peeling my sweet potatoes rather than eating the skins.
When I saw organic sweet potatoes, I stopped and looked. The price was $3 for a small sack – roughly twice the price of sweet potatoes in the grocery store. I bought a bag, wanting to see if I could discern a difference in the peels.
When I got them home, I realized that the skins were pitted and moldy. I had to peel the sweet potatoes before I cooked them. So the experiment was a waste. I paid twice the price, and still threw away the peelings. At least the deer were happy. They love sweet potato skins.
This is why I rarely buy organic. In theory it makes so much sense, but way too often I pay a high price and get home with poor quality produce
So hurrah for Farmer’s Market kohlrabi, but blah for Farmer’s Market sweet potatoes.
Tomar ese primer paso y darse a sí mismo y a su vida una oportunidad.
(Muchas veces subestimamos el poder de las pequeñas cosas que traen grandes cambios).
¿Cuál es el sentido de la vida si uno no va a vivirlo plenamente o como uno quiere y
qué tontería si lo único que se entrepone para conseguir lo que uno quiere, cada vez que uno quiere es sólo un intento?
Siempre es el primer paso el que nos lleva a cualquier fin y
entiendo que también es ese primer paso el más difícil.
Y por esta razón, el Dr D ha hecho del paso más difícil el más fácil para usted!
Para hacerlo más fácil, más ligero y exitoso, ha creado la guía de inicio rápido.
Es decir, por el valor de por vida de poder disfrutar de los beneficios antiinflamatorios a su salud, a su bienestar y mantenerse en forma.
Porque este primer paso es importante, porque su vida es preciosa y
los beneficios que puede disfrutar al adaptar este estilo de vida son invaluables.
El huevo (para citar un ejemplo acerca de la desinformación) y su supuesto contenido de colesterol.
Unos 20 años atrás como estudiante de naturopatia en Bastyr College, recuerda el Dr D’Adamo haber oído sobre la práctica de limitar el consumo de huevo en pacientes cuyo colesterol fuera elevado, ya que un huevo de buen tamaño contiene como 215 mg de colesterol (concentrado en la yema).
Estudios entonces habían demostrado que no era recomendable que el consumo de colesterol excediera los 300mg. Esto le parecía bastante lógico aunque ya en aquellos tiempos resultados tan categórico empezaban a ser debatidos.
Un huevo contiene 6 g de proteína, de la cual la mitad se encuentra en la clara, considerada una proteína ideal ya que contiene todos los aminoácidos esenciales en proporciones apropiadas para el humano.
Mas adelante en una de sus tantas visitas a la biblioteca medica de Washington donde solía hacer sus trabajos de investigación para la carrera, decidió leer los estudios publicados acerca de los efectos del huevo sobre niveles altos de colesterol. Sorprendentemente, no encontró ningún estudio al respecto. Paradójica mente, encontró muchos artículos reportando sobre lo contrario: que el consumo de huevo tenía poco o ningún efecto sobre colesterol en suero, y que el efecto parecía ser bastante variable entre las diferentes personas. No se encontró relación alguna entre
consumo de huevo y enfermedades coronarias.
A partir de ese momento ya no limito el consumo de huevo a sus pacientes con tipo de sangre O, así como un consumo moderado a sus pacientes de sangre tipo A, siempre y cuando llevaran una vida activa y gozaran de buena salud. La principal razón de que los huevos tengan tan poca injerencia en niveles generales de colesterol (a diferencia de su contenido de colesterol),
es porque la absorción de colesterol en el huevo, se ve reducido por otro primordial ingrediente dentro del huevo, llamado lecitina. Investigadores de la universidad del estado de Kansas, publicaron la primer evidencia que la absorción de colesterol se ve reducida por el otro componente del huevo. Esta puede ser la razón del porque no se encontró ninguna asociación entre el consumo de huevo y nivel de colesterol en la sangre.
El phosfolipido, o lecitina encontrado en el huevo inhibe de manera notoria la absorción del mismo. Esta no es del 100%: algo de colesterol se alcanza a absorber, pero se reduce la cantidad significativamente, en presencia del phosfolipido. Si usted es del tipo B u O, no tendrá el mismo efecto para usted el contenido de colesterol del huevo en su colesterol en suero. Sin embargo si es usted tipo A, el efecto únicamente será leve a moderado, dependiendo de su estatus secretor.
Aparentemente esta información aun no ha penetrado del todo en la Asociación Dietética Americana (A.D.A.), quien continúa recomendando, limitar el consumo de huevos a un máximo de 4 yemas por semana. No es de sorprenderse que 'Conagra' (fabricantes de los 'egg-beaters') son grandes patrocinadores de la A.D.A. Pero esto ya es ‘meterse en camisa de once varas!!’)
Every year since I moved to the Hill Country the city of New Braunfels has had a Love Your Heart luncheon on the first Friday in February. I have a couple of friends who always urge me to come, but my hiking club hikes on Friday mornings. I always laughed and said that it did my heart more good to hike than to sit at lunch.
This year the ladies in our Bible Study reserved a table. I decided to forgo the hike and attend the luncheon. There were two keynote speakers. One of them was a 25 year old (same age as DD) who had a virus attack her heart. Her story about getting a heart transplant underscored one of the themes of the banquet which was heart disease doesn't just strike the elderly.
Lunch included several Mexican dishes, all well prepared, and surprisingly good for Type Os. One of my friends joked with me saying, "Suzanne, this is your kind of meal."
There was a panel discussion by four local dietitians, one from the grocery store, two from hospitals and one from a medical clinic. I have low expectations for dietitians because they usually tout the government diet, but these ladies were excellent.
Here are some of the things I learned:
- These dietitians were not anti red meat. There are 29 cuts of lean beef. They said that the two key words when looking for lean beef are loin and round.
- Always remove the skin from chicken or turkey before cooking. That is where the fat is.
- Quinoa is complete protein
- Lack of Vitamin D increases heart disease risk. Vitamin D is more easily absorbed by people with light colored skin. Mushrooms are a good source of Vitamin D
- A good rule of thumb is to make sure that more than half of your plate contains fruits and vegetables.
The dietitians talked about inflammation and heart disease, giving the best brief explanation of anti-oxidant that I've heard - "We need oxygen to live, but processes that burn oxygen in the body produce free oxygen radicals. Anti-oxidants bind the free radicals and escort them out of the body."
The last two hints were my favorites
- Women are decision makers about food for our families, so it is important that we model good nutrition. Even if our children or husbands don't want to eat fruits and vegetables, you can show that fruits and vegetables are cool by eating them yourselves.
- Let your children help in the kitchen. Children are more likely to eat food that they help cook.
After the panel the exhibits opened with displays from local health services. The firemen gave a demonstration of new CPR recommendations. Mouth to mouth is out. They taught us to draw a mental line from armpit to armpit and put the heel of one hand in the center of that line. Put you other hand over the first hand and push firm, fast pulses until help arrives. They said that it can be surprisingly exhausting, and that EMS will have machines to continue the pulses automatically.
The final event was a 5K walk/run on Saturday morning. Before the start, a local pastor prayed, "Creator God, we are here today to strengthen our physical hearts. Bless and protect us as we walk and run. Also remind us that even more important than the condition of our physical hearts is the condition of our spiritual hearts."
What a great message! Nourish your physical heart, but don't neglect your spiritual heart.