My husband and I are involved with the Christmas music at our church. He is singing and I am playing clarinet. We had an extra rehearsal on Saturday morning. As we were driving home after the rehearsal, I saw signs for the Farmers Market.
I'm rarely in town on Saturday morning. I knew there was a Farmers Market, however I tend to think about it every day except Saturday. But yesterday - there we were, and I asked HH to stop.
I had three goals: find kohlrabi, buy lettuce, and get lunch.
Nine years ago when I started the BTD, I read that kohlrabi was a beneficial vegetable. I had never heard of it, but I found it at the grocery store. I followed a recipe and cooked it. In my opinion cooked kohlrabi tastes terrible. No one in the family liked it. I probably threw it out.
However another BTD blogger wrote that he grated raw kohlrabi, tossed it with olive oil and lemon juice, and served it like Cole slaw. I tried that and it was delicious. Unfortunately my family's initial experience with cooked kohlrabi was so bad that they didn't really give it a chance.
I experimented with several options for dressing, and wound up liking it so much that I ate it at least once a week.
Unfortunately, not enough people bought kohlrabi, and my grocery store stopped carrying it about three years ago.
I hoped to find kohlrabi at the Farmers Market. There were eight to ten booths selling vegetables. Only one had kohlrabi, but one was all I needed. This farmer had the green kohlrabi I was familiar with and he also had a purple kohlrabi. I bought the green after being assured that he brought both kinds to the market every week.
All of the vegetable booths claimed to be organic. What that meant was that lettuce was twice the price that I was used to paying at the grocery store. I bought some, realizing that I wouldn't save anything if I spent time and gas to get to the grocery store. I had high expectations for organic lettuce, but I was disappointed. It didn't taste any better than less expensive grocery store lettuce.
The lunch options were outstanding. I got my lunch at an Indian food booth. I had spinach that was coated with a spicy wheat free mix and cooked until it was crunchy. I also had garbanzo and chicken dish topped with a ginger sauce. HH got his lunch at a pastry booth. It was a pocket sandwich with a chicken filling.
I enjoyed "kohl slaw" for dinner last night, and I am looking forward to enjoying it in the future - if I can remember to drive to town on Saturday morning.
Two friends in my neighborhood have a cookie exchange every year at Christmas. It started small, but it has grown each year. Every one brings three dozen cookies. For the first hour we eat hors d'oeuvres and visit. Then we move into the "cookie room". We select three dozen cookies to take home. What fun to walk around the table selecting cookies to enjoy during the holidays. Most ladies print out their recipes, so as you pick up cookies, you can pick up recipes as well.
The first year I made one of my favorite recipes. It's a wheat free recipe with oats, pecans, and coconut. You bake it in a cookie sheet and cut it into bars.
The second year I took the power bar recipe that DD and I developed. It is a no bake recipe made with only dried fruit and nuts.
Both years my cookies were passed over in favor of cookies with fancy decorations and lots of sugar.
This Year the cookie exchange was in a week when I had lots of business appointments. There was little time for baking. The day before the cookie exchange I didn't even have a plan. I was at the store and saw a packaged peanut butter cookie mix. I bought it along with a bag of Hershey kisses. It took just a few minutes to throw the mix together. I baked them half way then stuck an (unwrapped) kiss in the middle of each cookie and finished baking.
At the cookie exchange a lot of the conversations revolved around health. Friends talked to me about diets that worked and diets that didn't work. I heard about surgeries, exercise, and undiagnosed physical problems. It seemed to me that most of the ladies were serious about making lifestyle changes to improve their health.
Then we went into the cookie room. I watched as those same ladies grabbed up the fancy, high sugar cookies. My plate quickly emptied. Not one peanut butter kiss cookie was left.
I got a few brownies for HH - a treat that I knew would put a smile on his face. But I was really looking for healthy cookies. They were easy to find, because they were left behind. Someone brought zucchini cookies. I took several of those. I found chocolate covered nuts - wheat free. I found no bake oatmeal cookies - also wheat free.
HH was happy because there was a plate of cookies on the kitchen table. I was happy because most of those cookies were relatively Type A friendly.
However, I couldn't avoid the observation that whatever people say, they will choose sugar over health, at least at Christmas time.
Right now it’s the middle of the Jewish holiday of Hanukkah, the Festival of Lights. It commemorates a time in Jewish history when a small group of Jewish soldiers, called the Maccabees, defeated a much larger Greek army. Following the miraculous battle, another miracle occurred in the Great Temple. At that time, extra-virgin olive oil was used to light the large candelabra, called the Menorah. The Temple had been ransacked, and most of the lamp oil was desecrated, but one small jar of pure oil was found, just enough to light the Menorah for one day. At that time, it took 8 days to get more oil, though it’s not clear if it was an 8 day process to make the oil or if there was a large supply a 4 day journey away.
Miraculously, the small amount of oil burned for 8 whole days, until more pure oil was obtained. To commemorate this miracle, Jews all over the world light 9 branched candelabras called Menorahs or Hanukkias, and eat foods fried in oil. Some use actual olive oil for the Hanukkah lights, but candles are much more common. My family has always used candles.
For generations, Jews of European descent have eaten potato pancakes, called latkes, for Hanukkah. Israeli Jews usually have jelly donuts instead. My shul serves both. Wheat AND potatoes- what more can an O nonnie ask for?
I limited myself to water and seltzer at my shul’s Hanukkah celebration, though I let my children eat whatever they wanted. They’re healthy enough to handle a few “avoids” occasionally. I’m still detoxing from Hurricane Sandy and can’t afford any “cheats” right now.
At home, I’ve created some new holiday traditions. Before I found BTD, but had identified my problems with gluten, I made gluten-free potato pancakes. I started with boiled potatoes, mashed them, added salt and onion powder and eggs, then fried in olive oil and served with apple sauce and sour cream. The traditional recipe calls for grated raw potatoes mixed with eggs and flour or matzah meal, but I found a way to make it without the added wheat.
Not being able to eat potatoes presents an added challenge. I’ve successfully substituted sweet potatoes in other recipes calling for potatoes, so I did the same with my latke recipe. Start with cooked sweet potatoes, add salt, onions, and eggs, and fry in olive oil. It didn’t hold together very well, though, as sweet potatoes are much less starchy than white potatoes. A little rice flour in the dough fixed that right up.
On Sunday, Leah wanted to make latkes but we didn’t have any cooked sweet potatoes in the house. Instead, she grated raw sweet potatoes and mixed them with eggs, spices, and rice flour before frying in oil. They took longer to cook, but came out delicious! Monday I baked sweet potatoes to make latkes with my usual recipe, and found that they weren’t as good. It’s more work to grate them than it is to mash up cooked sweet potatoes, but I think it’s worth the effort. I plan to use the grated raw recipe for the rest of the week.
Another problem with traditional latkes is the applesauce served alongside. I buy unsweetened applesauce for my family, but O nonnies shouldn’t have apples. Last year I bought a jar of pear baby food to eat with my latkes, and it was delicious! This year, I wanted to stay away from the ascorbic acid added to jarred baby food, since I can’t guarantee that it’s corn-free. So I bought two large bags of pears: one for eating and one for cooking. I peeled and chopped the pears, then put them in my crock pot with a little water. I cooked them on “low” overnight, added a little nutmeg, and then blended with my stick blender before putting them in a jar in the fridge. I think this batch came out a little bit too runny; I think I’ll use less water the next time I make this. But overall the recipe is a winner- I’ll be making pear sauce for Hanukkah every year from now on.
Sabemos que la salud es una condición indispensable para tener una buena calidad de vida. Se puede decir que es la pieza clave para lograr un desarrollo personal y a su vez global.
No obstante, en el mundo los problemas de salud están avanzando cada vez con mayor rapidez, debido en parte a una escasa cultura sobre una sana nutrición, así como a la falta de compromiso por parte de las personas para practicar ejercicio físico y un cambio de estilo de vida.
Por esta razón les recomiendo adopten 5 Pasos por su Salud, para Vivir Mejor: Movimiento, tomar agua, comer de acuerdo a sus lineamientos personalizados, todo con medida y compartir su protocolo. Estas son las cinco sencillas actividades que contribuirán a mejorar la calidad de vida que ustedes anhelan.
¿Y para qué 5 pasos?
La estadística que prevalece en el mundo entero es sumamente alarmante, razón de sobra para emplear estrategias que coadyuven a sentirse sanos.
En el mundo 72% de las mujeres adultas y 67% de los hombres sufren sobrepeso u obesidad
millones de personas padecen diabetes y ya es considerada pandemia
26.5% de los adultos tienen colesterol elevado, de los cuales 28.8% son mujeres y 22.7% son hombres
A causa de la obesidad, se corre el riesgo de que una persona sana padezca distintos tipos de enfermedades no transmisibles, como diabetes, hipertensión y enfermedad cardiovascular
No solo nuestra salud se ve mermada, también nuestra economía, ya que la diabetes representa el 34% del presupuesto de seguridad social y se calcula que esta cifra se duplicará dentro de cinco años.
5 Pasos para vivir mejor
Con la finalidad de que el mundo se encamine hacia un futuro más sano y con un menor índice de enfermedades, a continuación se describe cada uno de los pasos que ayudarán a lograrlo si nos lo proponemos. Abarca la actividad física, el consumo de frutas y verduras adecuando nuestra ingesta proteica y de grasa de acuerdo a
nuestra fisiología y variables bioquímicas entre otras, siguiendo los lineamientos que nos ofrece nuestro reporte personalizado .
• Moverse: En el mundo la actividad física es mínima pues solo el 5% de la población realiza deporte. Por este motivo es necesario fortalecer la cultura del deporte para mejorar la salud física y emocional de todas las personas.
• Tomar agua: La obesidad y la diabetes son enfermedades que van en aumento cada día. Además está comprobado que muchas de las calorías provienen de las bebidas azucaradas. Es un hecho que en el mundo se bebe muy poca agua natural. Hay que revertir esta situación consumiendo conscientemente agua natural, educando a nuestros seres queridos.
• Comer frutas y verduras: Poca gente en el mundo las consumen. La industria alimenticia nos tiene drogados con su creciente insistencia de consumir chatarra procesada. Se recomienda comer cinco ordenes por día e incluir una de cada color para una mejor alimentación y salud. Todos estos cálculos vienen ya factorizados en su reporte SWAMI personalizado.
• Medirse: Al conocer nuestro estado físico y emocional, tendremos la capacidad de revertir, prevenir y mejorar nuestra calidad de vida. Al respecto, se debe leer el libro, seguir las instrucciones dadas para determinar su genotipo. Contáctenme si tienen duda respecto de cualquier punto.
• Compartir: Si ya probamos los cuatro pasos anteriores y sentimos los beneficios y la transformación en nuestro estado de salud, es justo y responsable de nuestra parte transmitir el mensaje a nuestros seres queridos. Ofrezcan juntos tomar las medidas y ya sea seguir aunque sea los lineamientos básicos generales del genotipo que resulte ser de acuerdo a la calculadora avanzada al final de su libro, o bien con gusto les indico como poder obtener un SWAMI personalizado.
A pro pos envejecimiento, piense en su piel y aprenda a decir ‘al ratito’ esta navidad!
Se ha demostrado que los depósitos de azúcar pueden ser la causa principal del envejecimiento de la piel y de nuestras células.
La Ciencia de la piel parece haber alcanzado a la humilde molécula del azúcar. Las arrugas, la piel flácida y depósitos de pigmento pueden deberse menos al sol y más a las moléculas de azúcar unidireccionales que fabricamos como parte del proceso de envejecimiento, pero que no podemos revertir. Sin lugar a duda, los científicos llaman a estos azúcares con debida razón 'Moléculas de edad' A.G.E molecules ('Advanced Glycation End-products'). Que también son causantes del deterioro de la memoria y la actividad cerebral por el desecho celular que vamos acumulando.
AGE está a nuestro alrededor y a menudo tienen buen sabor: cada vez que doramos una cebolla o acaramelamos azúcar estamos haciendo moléculas AGEs. Sin embargo, al formarse estas moléculas bajo la piel, su apariencia no es de su completo agrado, al igual que nuestra agilidad mental.
A diferencia de la mayoría de los otros azúcares complejos, las moléculas AGEs no se eliminan fácilmente (recuerde cuando intenta lavar con fibra, azúcar quemada de su loza!) Porque se aglutina por años, el sistema inmunológico lo hace notar en los tejidos donde se va depositando, causando inflamación, daño vascular y deterioro o envejecimiento.
La línea Genoma para piel, fue diseñada por el Dr D Adamo, para trabajar directamente sobre los efectos de estas moléculas dañinas de la edad, ayuda a la piel a retener la humedad, impulsa la producción de colágeno y mejora el tono y la elasticidad de la piel.
No es tan fácil comer de acuerdo a su tipo o genotipo durante las vacaciones, la avalancha de golosinas hacen difícil decir no! Y cuando lo haga, siempre habrá un amigo o familiar cercano insistente; "solo prueba uno" o que critica su determinación en lineamientos y disciplina.
En vez de decir, "No, gracias!" cuando la tía le ofrece de su pastel de crema de chocolate, díganle "al ratito", que se encuentra muy llena de tanta delicia. Esto lo acerca y le hace saber que aprecia su esfuerzo sin herir sentimientos.
Una pequeña comida compatible antes de salir de casa lo hace menos vulnerable. Todo con medida es un buen consejo, y no se desvele.
Felices fiestas a todos!
I’ve been on BTD for several years now, and I’ve long since discovered that I need to be very careful with my diet. Even small amounts of “avoids” can wreck havoc with my system, causing pain and fatigue. I couldn’t understand why some people were so hesitant to give up things like restaurant meals or bottled salad dressings. I’m doing it, so why can’t everybody else?
My kitchen was well stocked with compliant ingredients in the pantry, fridge, and freezer. On days I’m too tired to go out food shopping, I’d pull some meat and veggies out of the freezer for dinner. There was never a reason to buy less than perfectly compliant foods.
Then Hurricane Sandy hit, and we lost electricity for 9 days. My pantry was safe, but I had to throw out food from both my refrigerator and my freezer. The contents of the chest freezer in the basement melted and then re-froze, so it was another week before it thawed enough for me to clean it out. I was also hesitant at first about re-stocking the fridge and freezers, since there were power lines on my lawn and I feared we’d lose power again soon. Those power lines are STILL on my lawn, a month later, but power has been consistent so I’ve let go of that worry.
Jack’s 11th birthday arrived during that time, when power had newly been restored and the basement freezer wasn’t cleaned out yet. I’d promised him a special dinner for his birthday, separate from his postponed birthday party with friends. He wanted tacos; something we’ve stopped eating regularly since corn is an “avoid” for all 4 of us. I figured on a relatively healthy meal with organic taco shells, ground beef, smashed spiced pinto beans, guacamole, shredded lettuce, and salsa. I could easily skip the taco shells and have a compliant dinner of beef, beans, guacamole, and salsa on a bed of lettuce.
I’d made a few compromises on compliance when we were still without electricity and fuel for my car. I could only purchase what was available locally and that could be prepared without an oven. I tried to resume 100% compliance in the following weeks, but I wore myself out in the process. I found myself going to 2 or 3 stores in one day, if one store was out of an item I usually bought there. I’d run out of the house before eating lunch, then find myself skipping meals altogether. I soon realized that skipping meals was as toxic for me as eating avoids, at least when it turned into a consistent pattern.
So, I made some compromises. I bought some almonds and a kombucha with chia seeds for lunch, even though kombucha is a “black dot” for me- it’s better than skipping a meal. I couldn't find ripe avocados, and hadn't been able to purchase them 3 days before, so I purchased ready-made guacamole with vinegar in it. I bought ready-made salsa with vinegar rather than the ingredients to make my own. I then came home from food shopping ready to put together the taco dinner- I wasn't weak from skipping lunch, and food prep was easy when I had to open up two containers rather than start making a bunch of sauces.
Compromising on compliance for Jack’s birthday was the smart thing to do. I wish I’d thought to take some shortcuts a few days earlier- I might have saved myself some extra stress during an already stressful time. However, 3 weeks of carelessness is starting to catch up to me. I've been fatigued, brain-fogged, and plagued with rather severe sciatica pain, along with some low-level muscle pain all over. The fatigue, brain fog, and muscle pain have responded well to careful compliance in the past, and I suspect my diet is affecting the sciatica too. It’s time for me to resume my prior “zero tolerance” for avoids.
However, I now have a much deeper appreciation for why people choose convenience foods and feel like they “can’t” be more compliant. It’s not all a bunch of excuses! I’ll try not to be such a “compliance snob” in the future.
I had a mammogram last week. After an unnecessarily, scary experience with a call back a few years ago, I get my mammograms done at a clinic where they let me wait for the results. I can sit in the waiting room and read until they have looked at the images.
Last week I had my results in less than 10 minutes. "Everything is normal. We don't want to see you for another year." I left the clinic thankful and happy.
Yesterday while I was shopping, I left my phone in the car. I came back to find several texts and three missed calls. Two of the calls were from DD and one was from an unknown number - probably a solicitor, I thought. I called DD back; then I saw that there was a voice mail...from my primary care physician's office. I got a sinking feeling in my stomach...it had to be about the mammogram. By then the office was closed for the day.
This morning when I called, the office assistant said, "Hmmm...let me see...here it is...Hmmm"
I broke in saying, "Is everything OK?"
"Oh yes," she said. "Your mammogram results are fine. But the doctor wrote a note. Are you still a patient? We haven't seen you since last year."
I laughed, partially with relief, and partially at what I considered to be an odd question. I haven't been to the doctor because I haven't been sick. (Thank you, BTD!) That's a good thing, it seems to me, but I guess for the doctor's office, it is unusual.
I explained that yes, I was still their patient; that I had been healthy and hadn't needed a doctor. I went on to say that with the mixed study results about mammograms, I had decided to get on a schedule where I had a mammogram, then nine months later a physical, nine months later a mammogram, and so on. That way I would get a mammogram every 18 months and a physical every 18 months. I ended by saying that I would be calling for an appointment in about nine months. The assistant was satisfied.
I feel comfortable with this schedule because there is no history of breast cancer in my family, but I can't end this blog without saying that the prompting to schedule a mammogram last week is because two friends have recently been diagnosed with breast cancer.
One had made the decision not to have mammograms. She found the lump herself, and it has already metastasized. She is pursuing treatment, but realizes the statistics are against her.
The other is a young woman. She not only has breast cancer, but she is pregnant. I do not know how the cancer was found, and I do not know what treatment she will be receiving.
If you have read my blogs for long, you know that I am a Christian, and that I am pro life. But I understand - and I know that God understands - that there are times when the life of an unborn baby is lost to save the life of the mother. I fully support this friend in whatever decision she makes.
In my earliest memories, my family ate eggs for breakfast. Sometimes we had them with bacon, sometimes with cheese, sometimes with biscuits. We all liked eggs. Then there came a day in the 60s when my Aunt Cora got a devastating medical test report. Her cholesterol was high. "Through the ceiling," my mother said. This was before medication was routinely prescribed for high cholesterol. The doctor said she was headed for certain death if she did not change her diet. The first thing that had to go was eggs. She stopped eating eggs. Stopped eating meat. Stopped eating shrimp. Her cholesterol stayed high. I'm guessing it was because of all the margarine we were eating in the 60's, but that's a different story. She never did get her cholesterol under control and she lived to be 2 months short of 90 years old. Except for her last year, she was active and mentally sharp.
The effect on the family was that we didn't eat eggs for breakfast anymore. Instead we had cinnamon toast, donuts, cereal, and honey buns. This was supposed to be healthier than eggs. Arrgh...perhaps this explains why I don't trust anything the establishment says about health.
After four decades of denigrating eggs, now they are back in style. Here are quotes from a recent article about a study from Surrey University that says eating eggs for breakfast can help you lose weight.
"Eggs keep one fuller for longer compared with other common breakfast foods, and are also better for people who want to resist afternoon snacks on biscuits, cake or chocolate," according to the researchers.
Prof Bruce Griffin, said: "This study provides yet more evidence that eating eggs at breakfast can help keep us feeling fuller for longer and may help people to eat less at subsequent meals, thus helping with weight loss."
The article refers to "the growing body of evidence to support eggs as a key ingredient of weight loss diets." It refers to a previous study that found that women who ate an egg for breakfast felt fuller and had less desire to eat other foods for the next 24 hours compared to those who ate a bagel (a breakfast of equal calories).
I'm not trying to lose weight. Thanks to the BTD, my weight has been stable at an attractive and healthy level for nine years.
However - I do have a sensitive digestive system and in the first year after the publication of the GenoType diet Dr. D wrote " Hunter: To help heal and regenerate your digestive tract, aim to eat seven to nine eggs a week" Again Dr. D was ahead of the establishment research studies.
I'm so far out of the habit of eating eggs for breakfast, that I'm not sure I could every go back. However, one of my favorite suppers is an egg and spinach frittata with a sweet potato on the side. I have this combination at least once a week.
It's great to have a gluten free Thanksgiving to attend, now that most of my siblings and parents are gluten free, and great cooks. I am thankful for that, but ready to wait another year for another feast like that. After a thorough stuffing for Thanksgiving and never wanting to eat so much heavy food ever again, I've been pondering my past successes and failures...as I've had quite a bit of both.
In summary, I discovered BTD in 1999, and lost 36 pounds of unhealthy weight on the basic O diet (as well as losing chronic sinusitus, chronic back and joint pain, panic attacks, and recurrent infections).
I then started a family and gained 40 pounds with my first pregnancy. This was a more healthy weight gain, not full of toxins like my initial weight, and after weaning my baby I lost it all and more before my second pregnancy with the O-nonsecretor diet. Looking back at pictures of myself, I was almost waif-like. I could never be a waif, too much gatherer in me, but this was close.
Same weight gain with my second pregnancy, but more trouble consistently losing it. Life became more hectic with two kids and the economy was not helping. I did get a good start on it once, or twice, or thrice, but always failed to stick it out when the going got tough. I fell into my traps of negative thinking and stress eating, and skipping meals and sometimes not caring...
Now things in my life are far better than I expected and I have no excuse to not take care of myself, plan meals, and avoid cheating. My kids health challenges have improved and they are back in school and liking it. They are old enough that I don't have to be taking care of them every minute of day and night, I can usually get enough sleep. The pieces of the puzzle are all on the table, I just need to put them together.
Well, I have one more puzzle piece to send for, with a salivary secretor test to mail out tomorrow. My blood test said I am a secretor, but my first saliva test said non-secretor. Apparently the saliva test is more accurate, but I'm going to send it in one more time to remove doubt. Where that puts me as genotype, I'm not sure, but I know I can follow any of the genotype diets and my SWAMI doesn't change much either way. I'm actually hoping I'm still a non-secretor because I'm used to it and it works. There are some non-secretor foods I just love.
Here are the things that are common when I am successful, the keys to success:
1. Fresh Lemons... so useful for making healthy drinks and salad dressings and many other recipes. Much more tempting than a bottle of lemon juice.
2. Prepped salad and raw vegetables at the ready (preferably prepared by hand, for better taste, nutrition and because they stay fresh longer)
3. Fruit and other convenient snacks (like portions of nuts or pumpkin seeds that are easy to grab) SeaSnax roasted seaweed is wonderful to have on hand and great for satisfying cravings.
4. Meal Plans
5. Snack Plans
6. Schedule... no skipped meals, regardless of how crazy a day is.
7. A fresh supply of homemade almond milk (or the best version of any milk your type is allowed). This is great for cravings for something creamy, easy to add to tea and whip up in the blender instead of desperately seeking chocolate.