Healthy Restaurant Review: Café Nordstrom

I am always looking for healthy eating options, and here is one place that does not disappoint.  Another added benefit is that you don’t have to leave much tip.  This place is a little more casual than a sit down restaurant because you order at the registers and then find a place to sit, but the food quality and the atmosphere are top notch given the prices.  Nordstrom is also available in most major cities, and their café is a great choice when you are by the mall shopping (or really you shouldn't be), grabbing lunch during work, or looking for a low to mid priced dinner (even when you are in an unfamiliar city).

What I dig about Café Nordstrom (or at least one dish I dig and order often).

Herb Roast Salmon.

Ingredients include herb and dijon roasted salmon, red bliss potatoes, rustic vegetables (seasonal but usually includes carrots, fennel, zucchini, yellow squash or some similar mix). 

Why I like it?

This colorful plate is a beauty.  The salmon is nicely seasoned, and the vegetables really make this a stand out dish from other options.  Rarely do you get a plate of vegetables at a restaurant that are simply prepared and pretty healthy --  I would say these veggies are probably grilled or broiled, drizzled with oil.  The salmon is simply prepared as well, and is nicely complemented by the vegetables.  In my opinion, I would say this dish is pretty healthy.  And, it is one of my regular options when dining out.

 

The Essentials of Wild Salmon

Salmon has really come to popularity with more available sushi and the push for more omega-3’s in our diet.  Omega 3’s help our heart and brain function as well as inflammation, circulation, memory, thought, and blood sugar control.  Great, you say, but what about wild salmon versus farm raised?  Should it matter?

Yes, it does matter.  One big difference between wild and farm raised as one author puts (Jonny Bowden) is what farm raised salmon eat.  They are what they eat.  Farm raised salmon usually eat lots and lots of grain whereas wild salmon eat real things in the ocean.  Unfortunately (or fortunately), there are no corn rows in the sea.  There is reason.  Grain diet salmon produce very little omega-3’s.  Farm raised is just not what we bargain for. 

Not to mention the disease and contaminations prone to tightly packed salmon farms.  And the color that they use to pretty up the “colorless” farm raised salmon.    Farmers pick from a color wheel (called the SalmoFan, link below) to figure out what color they want their “product” to be.  Now, that should be concerning...

I like wild red sockeye salmon.  There are all sorts of ways to prepare it.  However, for those who run out of time – here is a quickie I like to do.  The salmon sandwich.

Ingredients:

• I buy wild salmon patties from Costco.  Great to keep on hand.  And, not that expensive.  I like to cook it in a toaster oven since I try to avoid the microwave.  Pour the juices on your sandwich, don’t throw it away.
• One or two slices of toasted bread (I like open face sandwiches, personally.  I think I may be secretly French when it comes to certain foods). 
• One fried egg (fry on a skillet)
• Avocado and/or tomato
• A little mayo

Assemble the sandwich.  Consume and enjoy. 

Link to information on SalmoFan: http://www.smithandlowney.com/salmon/

Nuts – The Supreme Snack

Whatever your goal is – whether to lose weight, curb hunger, enhance your brain, like the nutty taste, nuts are the supreme snack.  I discovered this the last few years when I went to Trader Joe’s and stocked up on at least two different bags of nuts at my desk.  Around 3pm, I would get into the pistachios, sunflower seeds, pecans, or whatever I had.  My coworker was inspired so he brought in two HUGE (probably 3 pounds each) bags of peanuts and cashews.  And instead of congregating around the water hole, we congregated around the nuts. 

Today, I will focus on pistachios and walnuts.

Pistachios: Eating pistachio nuts is said to decrease coronary risk, improve total cholesterol and boost your immune system.  Unsalted ones are high in potassium to sodium.  They also have vitamin E (antioxidant), magnesium and phosphorus.  And, if you buy them shelled, you will not eat as many.  More labor intensive eating reduces the amount you eat.

Walnuts: Have you ever looked closely at the walnut?  It looks like a brain.  An age old belief is since the walnut looks like a human brain, it’s probably good for the brain.  Walnuts are loaded with omega-3’s and have more than any other nut. They have protein, fiber, calcium, magnesium and other minerals – and help with growth, reproduction, wound healing, peak brain function, and other functions.  I prefer walnuts with shells intact – it is much fresher than shells removed.  But, if you can only get your hands on ones with shells removed, buy those; it is better than not eating them.

Source for above: 150 Healthiest Foods on Earth by Jonny Bowden

Better to Have Not Loved

You have heard that old saying, "Better to have loved and lost than never to have loved at all," from Alfred Lord Tennyson's poem In Memoriam:27, 1850.  My question is -- so is this really true?  I would be interested to hear your comments and perspective if you are so inclined.

Here's my take on it.  For what I have seen in life so far, I think it is better to have not loved, than to have loved the wrong person.  (And, you can quote me on this since I haven't seen this around, my name is Tina Chan).  What is my reasoning?  This might take multiple posts, but here is a start.

Everyone is looking for love.  And, everyone needs it.  However, we can fall in love with love, and many times with whomever is currently beside us or kind of likes us (a girl's confession here).  Or we do meet that "perfect" someone, but they don't love us back the way we love them.  Many times, we probably don't really know them, such as their inner workings and history, and so they become perfect in our eyes.

People fall in love before the background check.  It's easy to fall in love with only what you see and feel, but reality is part of love.  Meaning, the fit of family, values, friends, history, hurts are all part of that love.  And, with it, this can make your life bliss or miserable and a total miss.

We stay in the wrong relationships because we want them to work.  It goes back to the desire to be in love, and love gives.  But what if we are giving to the wrong person?  And, what about the selfishness of wanting to be married for the sake of marriage because we want to be with someone rather than marrying for real love and the right fit?   Tough questions, tough answers.

We like to watch romantic movies (or at least I do, another confession).  But, what does unbridled, head over heels passion get us?  Happy endings in movies.  But in reality, a majority of relationships are the wrong ones.  50% of first marriages get a divorce (http://www.divorcerate.org/).  This doesn't even include all the dating relationships that break up.

What am I saying?  Never love?  Never go after that girl you are attracted to?  No, not at all.  I am saying, go after her/him with the goal of finding that right one.  We have no idea what is inside if we don't look.  And, sometimes, we do just fall in love, we couldn't help it.  But, what seems important is the commitment to yourself and to your family to find the right one, not just any one.

Have Your Kale and Eat It Too

Kale is one of those amazing vegetables that deserve more refrigerator space and commercial time in all forms of media.  Kale is amazing for its antioxidant, anti-inflammatory, and anticancer attributes.  Kale is loaded with calcium, iron and vitamins A, C, and bone-building vitamin K.  It contains 7x the beta-carotene of broccoli and 10x as much lutein and zeaxanthin (Source: 150 Healthiest Foods on Earth, by Jonny Bowden).  

Why don’t people eat it more often?  I think because not everyone knows how to make it taste good.  This recipe comes from the book 101 Optimal Foods, and the recipe is from Chef Robin Kirby from CHOW restaurant in Elmhurst, Illinois.  www.chowtogo.com.  I have met the owner Mary, and her restaurant is amazing – healthy food that tastes good.  If you are in the Elmhurst area, visit her culinary world; I was blown away.  I have made this at home – and for those who know me, I modify everything.  With or without modifications, this recipe is a keeper in my opinion.  Cheers to eating more kale!

Raw Kale Salad with Lemon-Honey Vinaigrette

Serves 6-8

Ingredients

Salad

2 bunches kale, stems and ribs removed, torn into bite-sized pieces

½ cup pomegranate seeds (I use dried cranberries)

½ cup diced red onion

½ cup sunflower seeds, shelled

Lemon-Honey Vinaigrette

3 tablespoons freshly squeezed lemon juice

½ cup extra-virgin olive oil

1/8 teaspoon ground cinnamon

2 tablespoons honey

Sea salt and pepper

Combine four salad ingredients.  Whisk together vinaigrette ingredients and toss with salad.  Allow to sit in refrigerator for 1 hour before serving.

Also, I came across these one day when I was reading an entrepreneur magazine: Kale chips.  http://rhythmsuperfoods.com.  I haven’t had these chips yet since they were not available in my neighborhood, but they look like a good idea and crunchy alternative to satisfy potential savory chip cravings.

Planning for a Detox Diet

Ok, I am going to take a step back.  Let me explain detox and how I understand detox.  Detox is removing toxins in your body via the bloodstream.  Check.  Detox is eating certain foods and avoiding other foods.  Check.  Detox is a balanced diet, not extreme.  Please Check.

I say this because although people do a "detox" diet for a few days, it is not a quick fix or a way to lose weight.  After my detox diet for 6 days, I was the same weight, but the weight felt different and my energy level was different.  I have not read this entire site, but here is one easy way to understand how the liver works with detoxification: 'The liver attempts to keep the body clean as it denies other toxins from entering the blood stream, however, over time, this body detox process is exposed to so many toxins that this natural fight mechanism can wear down – so learning how to detox your body can bring substantial benefits to your health and well being." http://www.healthydetoxtips.com/

Detox is about boosting, rejuvenating and loving your liver.  Most people don't think about or appreciate the functions of the liver.  The liver is your powerhouse - difference between energy and lack of energy.  Your bloodflow enables your liver to be healthy or not.  So, if you don't have a lot of blood, it is not circulating, or your body is having trouble making quality blood, the ensuing results are sickness, weakness and poor organ health.  Please note: this is a Chinese medicine concept.  Given my previous Detox the USA post, this is why detox diets coincide with Chinese medicine principles.


If you have a medical condition, you may need to consult your doctor before implementing any of these tips.

How to start:

1) Plan.  If you don't plan, you basically won't be able to keep up with it.  If this is your first time, don't overdo it.  Start with 3 days.  See how your lifestyle changes, then go on to longer stints.  Think about what you want to eat, write it out, then grocery shop/restaurant find.  You don't have to go on a "detox diet."  You can just incorporate the different foods, and you will be detoxifying everyday!  Diets give you an idea of what if feels like, but ultimate goal is to eat a balanced, detoxifying everyday diet.

2) Create a base.  You need to be hydrated on water.  Detox includes drinking water (I recommend room temperature).  Green tea can be added if you desire.  Cut alcohol, sugary drinks, sugar in general.

3) Listen to your body.  Don't over do something (like cut out all fats or something to that effect).  Detox diet is not a crash and burn diet.  You should feel lighter and stronger, gradually.  However, if your blood flow is not good to start, be extra careful.  The detox diet will actually help you, but you need to regulate your blood sugar levels, and you might want to skip the smoothie phase.

4) More bowel movements.  Don't be surprised if your bowel movements increase to 3 times per day after day three.  This IS SUPER HEALTHY.  It means way less toxins in your body, it smells less (or doesn't really), everything flows more, better health.  I know it's kind of gross to discuss, but quite frankly, three times a day should be a goal.  Reflects hydration, fiber and nutrition.  However, please make the distinction between this and diarrhea.  Not the same.

5) Eat foods to help your liver and kidneys.  Just keep this in mind.  Foods help all sorts of functions, but be on the look out for foods with detoxifying, antioxidative, anti-inflammatory properties.

More about what to eat in my other blog posts.

Detox the USA

I think I have come to the conclusion for now that the detox diet is a way of life, and every person in the USA needs to learn to detox his/her diet.  Why such a bold statement?  Well, for one, I am in agreement with an author, David Servan-Schreiber who wrote the book Anticancer: A New Way of Life.  He is a dedicated scientist and doctor and was diagnosed with brain cancer.  As I told a friend last night, this book is a top read, especially if you want to learn about caring for your health and do all that you can to prevent cancer.  One study said that much of the disease is caused by external, environmental factors rather than genetics.  And, interestingly, the increase of cancer since the 1940s (WWII) is very alarming. 

That leads me to the next question for myself and you, what are you doing to prevent the possibility of cancer?  To ignore would be devastating.

Therefore, this leads me to why I think detox is so important - by definition it is getting rid of toxins in your body, and cancer develops as we toxify our bodies.

Please refer to my previous post called Detox and Cleanse for other ideas on detox.  Here are more:

1) Broccoli.  A cruciferous vegetable, and versatile.  Restaurants serve it, and can be extremely tasty if you cook it right.  Again, please don't boil!  Saute with garlic, maybe some onions, olive oil, salt, pepper.  It just tastes so much better.  And, if you want some nutty flavor, finish it with some sesame oil.  Broccoli rabe has become a staple of mine.  Less processing because the stems are softer.  It is usually a darker color, and the flavor is deeper.  When I go to dinner parties, many people like to serve raw broccoli, dipped in ranch or some dressing.  Not bad, just note that you really should wash vegetables before eating to reduce the pesticides and whatever they spray to keep it from going bad.  But, I have to say, broccoli with ranch ain't my favorite.

2) Kale.  If you are not a fan, I will share with you in my next post of one great recipe for this wonderous vegetable.  Kale has risk-lowering benefits for cancer, including bladder, breast, colon, ovary, and prostate.   There are 45 different flavenoids in kale, and is loaded with vitamins K, A, C (you can throw out your emergen-c).  This amazing vegetable is known for its antioxidant, anti-inflammatory, and anticancer properties.  Really try to seek out this vegetable, it will do wonders for your health.

Also, another friend (who is also a subscriber) asked how to find a nutritionist to do a detox diet.  I asked my nutritionist friend who is a registered dietitian and getting his PhD in nutrition.  His experience and advice is that many nutritionists "do not know what a detox diet should be. Most likely, they will tell you to stay away from alcohol, red meat and eat more whole grains, fruits and vegetables."  So, there you go.  A generalization of course, but it is important to find out a potential professional's philosophy on eating and healing.  Chinese medicine and holistic doctors believe in the philosophy of healing through food.  So, it is better to start with them if you are adamant about finding professional help.  Otherwise, keep learning and researching for what makes sense (and plug: keep visiting my blog!)

On kale: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Rotten Food -- You Want It

I have a theory -- if the food rots, it’s a good thing. 

I like grapes.  I also like tomatoes.  If you remember back in the early 1990s, if you (or your mom) went to the grocery store and grapes were in season, you would buy them, store them in the refrigerator, and after about 1 week, if you hadn’t finished them, they would have moldy stems and start to rot.  Today in 2010, I go to Costco, I buy their premium packaged grapes, store them in the refrigerator, and two weeks later, wow, they still look pretty perky…eerily perky. 

Call it genetically modified or laden with pesticides, conventional food today is WAY different from food our grandparents used to eat -- WWII somewhat marks the change.  Toxins and pesticides that were created in and for that war creeped into our food supply, increasing yields to feed the world but causing unknown impact on our bodies, our children's bodies and future genetics.

So, what’s my test?  If the food rots in my refrigerator after a few days or a week, it’s one good sign.  Not to say that just because food rots it must be good for you, but rather pesticide sprayed food usually takes longer to decompose, and the breakdown is not as moldy, crusty or slimy (hope you are not reading this over a meal!).  If you haven’t seen this, Morgan Spurlock (from the movie Super Size Me) tests McDonald’s burgers, fries and the rate at which it rots.  Take a look if you haven’t seen it before, and for those who have, it’s a good reminder.

http://www.youtube.com/watch?v=j-ljW5YEdao&feature=related

Detox and Cleanse

What about those detox and cleansing diets?  I think detox is important because it means helping, reviving and feeding your liver.  The liver is at the center of good health.  Detoxification of the body is absolutely necessary, and the liver produces biochemicals necessary for digestion.  Also, the liver is our powerhouse.  Our liver gives us energy.  Take too much energy and don't give the liver what it needs to regenerate, that person will age, be prone to disease, and feel tired all the time.  If you feel tired all the time, it isn't "normal."  Yes, most people in this country feel tired all the time, which is not indicative of a healthy life.  Stress, lack of sleep, dehydration, alcohol, terrible diet, etc. may be causes, but at the end of the day, the person's liver is taking the hit.

For the last few years, my poor liver has taken a hit.  Dehydration was a problem, stress, injury, diet were also contributing factors.  I have been doing lots of research on how to rebuild my liver.  I will share here and in future posts about what I have learned.

For one, diet.  I did a detox diet for 6 days a few years ago.  I was feeling tired and just not well before it, and after six days of eating mostly detoxifying food, I could tell a huge difference.  Not until you do one, will you see and become a believer that what you eat really makes a difference.  If you attempt, do research before you start.

Here are a few foods that help the liver, that is aid detoxification:

1) Water.  Number one factor that will help revive and sustain your liver health.  Proper hydration is ABSOLUTELY key.  Every body requires different water amounts, but 2 liters a day is pretty average.  Drinking room temperature water is best; cold water takes energy from your body in order to warm it up.

1) Artichokes.  This green vegetable is amazing when it comes to detoxification.  Even a few bites of artichoke can significantly increase bile production.  From what I found, it is one of the top foods that increases bile production.  Bile helps digestion of fat, elimination of toxins, and bowel movement.  Get the toxins out!

2) Garlic and onions.  These babies solve so many problems for us!  Garlic contains allicin that helps the liver for detoxification.  
 
3) Brussel sprouts.  Really great for the liver.  You can roast brussel sprouts or saute them with onions and garlic.  With proper amounts of salt and pepper, these are really yummy.  Takes a few tries when cooking before you get the hang of it, but well worth the trial and error.

4) Cabbage.  Personally, I never knew or quite understood the properties of cabbage.  Cabbage is really good for the liver and has anti-inflammatory properties.  Please don't boil!  Saute, please. :)

Cold Remedy II - How to Stay Warm

In my previous post (Cold Remedy), I talk about staying warm.  It seems so commonsensical, but really all my life, and I really mean, almost all that I can remember - I usually felt cold in the winter, fall and spring (and in the summer when most of America blasts the air conditioning).  My mom said also I had this problem of wearing the wrong clothes for the wrong season.  For instance, it was spring, summer seemed like it was almost here, so in April I would start to wear thinner T-shirts or a skirt.  In high school, if I got a new jacket for spring, I would want to wear it in Feburary.  I guess from a little girl, I was always looking forward to the next season (maybe I should have gotten into the fashion industry).

I thought my cold state was only due to what I was wearing (or not wearing).  However, as I have grown older and now dress more "in season," I am still usually cold.  I think this is indication that something is wrong.  Our bodies are strong, especially if we have moms who fed us organic and homemade baby food from the get go (I love you Mom!), but over time, without proper knowledge and practice, our bodies will deteriorate and become more susceptible to sickness and disease.  I don't want to ruin this beautiful creation.

How to stay warm.

1) Wear "in season."  After my explanation above, you get my point.  Wear layers so that you can adjust when you feel warm or cold.  The material of your clothes also makes a big difference.  100% Cotton is best - but in the winter, you will want to layer on top of it.  Acrylic is not warm.  Cashmere, silk, wool blends are warm.  A lot of polyester is out there, especially wicking fabrics.  I think wearing polyester/spandex blended materials in the winter makes me feel cold (especially before I work out), it creates a lot of static (not sure how "healthy" it is), so I stopped buying them and have gone back to cotton.

2) Slap yourself.  I think I will need to qualify this, since you probably think I am craaazy.  First of all, this is a Chinese medicine practice.  Not on your face, but slap your arm joint areas (top side of elbow), and behind your knee and around your knee (above and around knee cap area).  Not hard, but just enough to feel a little sting, and you will find your hand and hit areas get warm.  Do it like 15 times to each spot, and it will start to get your blood flowing.  When blood flows, you will not be cold.

3) Warm feet.  Women tend to have cold feet because we like to wear fancy shoes, skirts with pantyhose or for whatever reason.  Thing is, warm feet are essential to good health.  Buy some booties and layer in socks in the winter.  Treat yourself to some warm boots.  If your feet are cold, fix the situation.  Hot showers, foot spa (I have the one from Brookstone because Target sold out of their $20 dollar ones!), leg exercises all help.

4) Warm foods.  Hot soup with bone marrow is really good.  This is what I do.  Go and buy some chicken - whole, drumsticks, thigh, whatever with bones.  Cut the fat out.  Then put in a steamer or you probably can do it on the stove if you don't have a steamer, put chicken in with shitake mushrooms, ginger (4-5 pieces), scallion, salt, pepper, bay leaf, goji berries, some water.  Steam for about 25 minutes.  You can steam again to really get the cartilage jelly out.  Highly nutritious soups heal your blood.

The Incredible Seaweed Hulk

Busy people.  No time to cook, clean.  You're probably stressed, sick.  Sound familiar?  Or at least have experienced it more than you would like?  Seaweed can help.  Yeah, you read it, I am saying seaweed can help your life.  You're probably thinking and now reading, Whaaa?

Vegetables in the typical western diet are pretty much missing.  And, seaweed is a vegetable with tons of nutrients.  For one, it has anti-inflammatory properties.  It lowers blood pressure, improves blood circulation (vital to good health), a natural detoxifier (awesome for you liver, worked well when I tried a detox diet a few years ago), good source of magnesium, iodine (good for thyroid), phytochemicals (anti-aging), and good for your number 2 (seriously, if you are constipated, start eating this stuff at your meals and it will make you a believer).  I could go on, but overall, seaweed will make you beautiful - nails, hair, skin, organ health, energy...

How should you get a hold of seaweed?  Well, if you eat sushi, that is one way - but the amount is not that significant given all the rice you end up consuming.  So, I recommend buying dried seaweed algue (ito-wakame).  I find it at the Korean grocery store (H-Mart for all you fans).  Maybe if you ask for the Korean seaweed that they use in soup, that is one way to find it.  Or, just look for a package of dried seaweed with Korean words and a picture of soup with thicker cut seaweed floating, that might get you there too.  The one that I show here is made by Wang.

You also need Miso (they come in bags or containers, it will take some trial to find the right one for you (I like the darker color)) and sesame oil.

My seaweed preparation goes like this (Tina's seaweed recipe).  Take the seaweed, cut with scissors how much you want to eat (it expands like 3x).  Add some water (maybe a cup, you don't want too much water), then put in miso and breakup miso.  Let it sit for ½ hour (or longer is fine, you can study, go cook other things or take a nap), then boil for about 15 minutes until tender.  Add lots of sesame oil.  The more the tastier.  You can make enough for the day or for multiple meals over 2 days.  It is good hot, warm or cold.


Super easy.  And super good for you.

Healthy Restaurant Review: Panera Bread

It's hard to eat healthy all the time, and it's even harder to cook what you know would be healthy.  Since I am always on the lookout for healthy food, I am here to share my suggestions.  One place markets itself as a "healthier" restaurant: Panera Bread, and the question remains, so is it really healthier?

Panera has an interesting history; it comes from the birth of Au Bon Pain and the acquisition of St. Louis Bread Company.  Early in the company's growth, the co-founder decided to put all his eggs in the Panera basket, sold off the Au Bon Pain business units, and thereby re-branded and grew the old St. Louis Bread assets into Panera Bread.   Sort of a complicated series of events, but I guess that is what entrepreneurial ventures are about: becoming something out of nothing (or from relative little).

So, what is healthy at Panera?  Forget their entire bakery selection.  Although made from higher quality ingredients than of that available at a local, regional chain grocery store (i.e., Safeway, Jewel, Dominick's), they are almost all points of high intake of sugar, flour, butter, etc.  However, referring back to one of my previous posts Croissants are Better than You Think?, if it is between a blueberry muffin or a plain croissant, go for the croissant - more air, less fat and sugar.  The bread section will not be that nutritious either.  And, please make no mistake that eating the bread bowl is like eating a piece of cake - the body basically treats the refined flour as sugar, going straight to your waistline.

Enough about what not to eat.  Here's what I would suggest: do a pick two.  Pair the Garden Vegetable Soup with Pesto with the Asian Sesame Chicken salad.  This garden vegetable soup is warm on a cold day and helps if you are battling a cold.  Vegetables include yellow wax beans, zucchini, onions, Swiss chard, cauliflower, etc.  And, also contains barley!  The only drawback is that the soup is still relatively high in sodium (1240 mg of sodium per serving), but still not as high in sodium as some of the other Panera soups offered.

I like to pair this soup with the Asian Sesame Chicken salad with dressing on the side, because although the salad doesn't have much to it, it has a nice helping of chicken, a slightly sweet savory dressing that can be used sparingly if you choose, topped with cilantro and almonds, and the sprinkle of sesame seeds are the bomb.  The nutty flavor just explodes!  The vegetables from the soup help the lack thereof in the salad, but another idea that I have done in the past is to ask them to add red peppers and tomatoes.  These are at an extra charge, but if you go solo salad, I think it is worth it.

Bring back the Oatmeal!

It's cold outside.  The more reason for our bodies to yearn for something warm, hearty, tasty and comforting.  I recently heard from a friend who works in the oatmeal industry that the popularity of oatmeal is declining.  Sad.  Why?  Is it the taste?  The connotation to old-fashioned?  Or is it that the new generation of young moms and teenagers can't even figure out how to make oatmeal taste good on the stove? I kid you not, from my observation, I think the "domestic skills" argument plays a decent sized role.

Here are some reasons why oatmeal should make a come-back:

1) Fiber.  And has lots of soluble fiber, beta-glucan.  Great for your bowel movements - need I say more?  I am pretty sure sugary fortified cereal just don't offer this, and if they claim it...you should figure out for sure yourself.

2) Beta-glucans turbocharge your body's immune system response to bacterial infection.

3) Very modest impact on blood sugar. 

4) Super high protein content compared to any popular cereal: 8 1/2 g of protein in 2/3 cup of oats

How to buy.  Least processed is best.  Steel-cut oats are less processed.  Rolled oats (but make sure they are old-fashioned and thick, not packs or instant).  Groats are dehulled oats which are probably best, but they might be hard to find.

How to cook.  If you use Quaker rolled old-fashioned oats, take a half cup (if cooking for yourself), soak in a little water for about 15 minutes (or less if you are running late).  Add milk and cook on the stovetop.  Cook it until it is gooey and thick.  Watch it after the first few minutes because if you don't stir, it will burn.

How to eat.  Mix in ground flax seeds, dried cranberries, raisins, raspberries, add a little extra milk if you don't want it so gooey. 

Source: Some of the health information comes from 150 Healthiest Foods on Earth, by Jonny Bowden

Cold Remedy

It's that time of year again - common cold season.  And, why is it that it sometimes takes so long to get rid of?  No one size fits all answer here, but from my experience, I offer a few remedies, and of course, some of these remedies revolve around food.

First off, I am getting over a cold right now.  Less than a week ago, I went to try on bridesmaid dresses, and the places was an ICEBOX.  Literally, it was freezing -- and lo and behold, the next day I woke up with a super sore throat.  Immediate things I typically do when this happens: gargle mouthwash or saltwater.  It kills whatever is harboring in my throat.  But, the real problem is my immune system.  It wasn't strong enough from the beginning to fight the germs already around.  So, my plan of attack when I am sick or getting sick is to boost the immune system and create an environment for my body to heal.

I used to load up on vitamin C.  I don't know if it really works, because most of the time for me, it doesn't help all that much.  It might offer a sliver of help, but I believe most of the help comes through other means.  Vitamin C might be more a marketing game than your answer.

Here are a few ideas:
1) Stay warm.  Western medicine does not emphasize this enough.  When your immune system is down or boost your immune system, take every effort to stay warm.  Wear an extra layer, scarf, hat, extra socks, heaters, hot water bath or hot water spa for feet, cover exposed skin, extra blankets at night.  Drink warm water, don't drink cold (your organs work extra hard to get the cold water to your body temp).  Don't have cold feet -- all your major blood veins run through your feet, this will keep your blood flow moving.

2) Drink hot soup.  The soup warms up the inside, and when you have a homemade chicken soup, it is highly nutritious for your blood.  Try to load up on garlic and onions in your soup or meal. Don't underestimate the power of broth or soup, and I typically strip the saturated fats from the soup.

3) Steep ginger and drink as tea.  Ginger is powerful for empowering your immune system.  Peel the ginger, cut in slices and put in 2 cups of water or so.  Try to make it more potent than diluted.  Boil for a few minutes, then steep.  It should open up sinuses and give you a "fire-y" feel.

4) Drink goji juice.  So, for this one, I am promoting a supplemental juice that my family started to buy a couple of years ago.  It's called NingXia Red - and is a blend of goji and other berries, but this stuff is AMAZING.  I took 2 shots of it the day my throat started to get sore, and the sore throat subsided - I probably would have been fully better by the third day but I went outside in the cold for a while the third day, which then caused me to wake up with stuffy sinuses and a runny nose since then.  I should listen to my own advice...Here's the link: http://www.youngliving.com/essential-nutrition/goji-juice

5) Don't eat junk.  It will cause your body to fight even harder.  And, please don't eat sugary anything, breads, cakes, cookies, candy, etc.  This reduces your immune system.

Inflammed?

Toxins inflame.  Obesity inflames.  Sugar inflames?  A ravaging beast of the 21st century: inflammation.  Inflammation is our bodily reaction to harmful stimuli, protecting our body by removing injurious stimuli and initiating healing (taken from the Wikipedia entry on inflammation).  Without inflammation, our wounds would not heal.  We need the response.  But longer term, chronic inflammation leads to unnecessary "bystander" damage to tissue when the initial "removal" response is no longer needed.  Why is this important?  Because what we eat can either propagate the occurrence of inflammation or what we eat can help fuel our anti-inflammatory body reaction.  Without an anti-inflammatory response, cellular destruction results, and disorders and disesases like cancer follow.  And, I read in an abstract (I pasted the link below) that obesity (read: extra fat) represents a state of chronic low-level inflammation.  Which explains why studies are linking obesity to major diseases.

I want more anti-inflammatories!  What should I eat? (btw, I made up that term anti-inflammatories)

A top contender on the anti-inflammatory list is turmeric.  It is the yellow powder used in curry.  Turmeric is a powerful anti-inflammatory, and has been used for generations in India.  Eat curry!  I make it in chicken, potatoes and carrots - yum - in a Chinese curry sauce.  Other anti-inflammatory foods include garlic, onion, cruciferous vegetables, fennel, ginger, raspberries, blueberries, goji berries just to name a few.

I typically saute the vegetables - eat them fresh and eat them often. 

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1783744/

The Berry of Thanksgiving

I love cranberries.  And, cranberries love me.  As Thanksgiving approaches, many traditional meals will include some sort of cranberry compote or cranberry sauce.  In my opinion, the cranberry should get a bigger share of glory during the year.  Cranberries occasionally come up in recipes, but not mass consumption until Thanksgiving.  I am generalizing here, but I think it holds some validity.  Why do I think cranberries deserve more glowing reviews and increased consumption?

1) Cranberries have antioxidants.  Cranberries, like raspberries, blueberries, strawberries, etc. are loaded with antioxidants that boost immunity, energy and a host of other bodily functions that are probably not understood.

2) Cranberries are sour, but with added sugar, they burst with sweet flavor.  I am not a proponent of consuming lots of refined sugar, but when you combine cranberries with sugar, it can bring your oatmeal, salad, chicken salad to a whole new level.  If it stays in a dish or salad for long enough, dried cranberries (Craisins) will absorb the moisture and become more plump, adding a nice texture to food.

3) Cranberry juice, although loaded with sugar, but in small amounts can be a good alternative, non-alcoholic drink when combined with club soda.  It's better than a coke.  And, it holds some trace of antioxidants in the juice.  Who would have thought that the bar could even offer you some antioxidants?

I hope you enjoy the cranberry at Thanksgiving, and also consider giving it a longer life outside of Thanksgiving dinner if you don't already.  The best way to buy it, if you have one available, is from Costco: Ocean Spray Craisins.  And, Craisins run some great commercials.

Is that really cheese?

This is America.  People love cheese.  It is amazing to me just how many varieties of cheese exist and how many people love them.  Not long ago, some friends (who have super cute dogs named Izzy and Mathman :) ) introduced me to Robusto cheese and truffle cheese.  Out of this world delicious, and amazing on a French baguette.

Although cheese in and of itself has been eaten for centuries, not all cheeses are made equal.  The premium cheeses imported from farms that actually pasture-feed their cows (meaning grass, natural habitat) versus the majority of commercial farms in America that feed their cows corn, soy, or some concoction thereof produce cheeses that are vastly different.  The grain-fed cows produce milk heavy with Omega-6’s and little Omega-3 fatty acids, whereas pasture-fed are more balanced with more Omega-3 fatty acids.  OK, so why does this matter? 

Diets heavy in Omega-6 without the balance of Omega-3 tend to cause people to become fat, and it increases the risk of cancer, obesity, diabetes, and inflammation.  This is major.  And, this is happening. 

In a previous post, I wrote that olive oil is for beautiful women (and for men, we hope you are beautiful too).  One reason is because olive oil is low in Omega-6 fatty acids.  Vegetable oils such as corn and cottonseed are high in Omega-6’s.  

Moderate consumption of cheese (which was done for centuries) should not significantly contribute to burgeoning waistlines; however, it does in this country, in our modern age.  I see a few choices.  Research and get to the source of your cheese if you want to consume regularly.  Or, balance it out with foods that have A LOT of Omega 3’s (somehow…seems difficult).   Or, eat on occasion…which is what I do.

For more information: http://www.eatwild.com/healthbenefits.htm