Health & Nutrition Blog

Béchamel Sauce with Variations - The sauce everyone should know how to make

2009-06-17T04:50:00.000-07:00

In Cooking 101, there are some basics that you will want to know how to prepare. The classic béchamel sauce is one of them. Once you understand the elements of preparation it is easy to expand your horizons with the variations I suggest with fun names such as Mornay or Velouté.

First, You Make a Roux

The key to these sauces, with the exception of the cashew béchamel, is making the roux. After melting your butter, add a flour from the choices below and whisk for 1-2 minutes to make the roux, before slowly adding the milk or else the béchamel will taste like flour. You may cook, stirring the roux even longer if you are using it for a Creole dish and want a darker color and more intense flavor.

I have used unbleached flour, whole-wheat pastry flour, whole-wheat flour, garbanzo flour and spelt flour. If you are gluten intolerant, garbanzo flour is a good choice. You may use butter, ghee, olive oil or even coconut oil as your fat choice.

Use these sauces to make pasta primavera. Simply cook some pasta and steam or sauté fresh, seasonal vegetables and add whatever version you’d like; perhaps the herb or Mornay version. Try the mustard version on a chicken dish. Remember, that your food need not be dripping with sauce. Enjoy the possibilities!

Béchamel Sauce
Serves 4

2 tablespoons unsalted butter or olive oil
2 tablespoons flour
1 cup warmed milk
1/4 teaspoon sea salt
1 pinch nutmeg, freshly ground, optional

Heat the butter or oil in small saucepan over medium heat. Stir in flour, mixing thoroughly as you go. Cook and stir for 1-2 minutes.

Slowly whisk in a small amount of milk to form a smooth paste. Continue until all the milk has been whisked in and the sauce is thick. Add sea salt & nutmeg to taste.

Per Serving: 103 Calories; 8g Fat (67.9% calories from fat); 2g Protein; 6g Carbohydrate; trace Dietary Fiber; 24mg Cholesterol; 148mg Sodium.

Variations:

Mornay Sauce
Add 1/2 cup grated cheese to 1 cup of hot sauce; stir over low heat until cheese is melted. Season with a little mustard or Worcestershire sauce to taste.
Velouté Sauce
Substitute chicken, beef, fish, or vegetable broth for the milk.

Herb Sauce
Add 1 teaspoon of freshly chopped herbs or 1/2 teaspoon dried herbs to 1 cup of hot sauce. Cook for a minute or two longer to get more flavor from the herbs.

Cream Sauce
Add 2 or 3 tablespoons of heavy cream to the finished sauce. For an onion flavor, add an onion slice to the milk when heating; remove onion slice before adding milk to flour and butter mixture.

Mustard Sauce
Combine 1 teaspoon dry mustard to flour used in sauce. This sauce is especially good with fish and chicken.

Alternative Ingredients:
Here are a few substitutions you can make to accommodate lactose intolerance or gluten or wheat sensitivities. Use olive oil instead of butter, garbanzo flour instead of wheat flour and almond or soy milk instead of cows' milk.

Cashew Béchamel
The classic sauce, with a twist.

1/4 cup whole, raw cashews
2 tablespoons flour
1 cup vegetable or chicken broth
1/4 teaspoon sea salt
1/4 cup fresh parsley, de-stemmed, minced
1 pinch cayenne

Using a blender, blend until creamy: cashews, flour, stock, salt & cayenne.

Put mixture into small, heavy bottomed saucepan. Bring to a boil over high heat, stirring constantly.

Add parsley and mix well.

Per Serving: 89 Calories; 5g Fat (47.8% calories from fat); 3g Protein; 9g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 528mg Sodium.

Look to Your Ancestral Roots to Discover Your Healthiest Cuisine

2009-05-20T08:23:00.000-07:00

The cuisine of our ancestors can give us insights to our healthier self since the gene pool changes very slowly from one generation to the next. As an example, most people of European descent have a lower incidence of alcoholism when compared to Aboriginal Australians, Native Americans, and some East Asian groups. This hasn’t changed much over the centuries and if you are East Asian, for example, you most likely will note that you are sensitive to the effects of alcoholic beverages, as were your ancestors. In other cultures, lactose intolerance is a predominant dietary feature and the list goes on and on.

Curious to learn "What is my optimum diet?", I took a journey to Wales in April to connect with my Celtic roots and understand my heritage on many levels.

Landing in Cardiff

... the capital city of Wales we were surrounded by fields of green dotted with sheep; 5.2 million sheep in Wales as a matter of fact, all held in with fences of hedges. It was quite an experience driving on the wrong side of the road, the wrong side of the car and shifting with your left hand! Luckily, we only went the wrong way a couple times and we learned that the Welsh people were patient and forgiving. By the way, I suggest that when asked if you want a navigation system in your rental car, you say no thank you. Had we had such a system, we would have not had 'off-the-beaten-path' opportunities to see England!

Hay on Wye

... 2 hours from Cardiff, is a little village of about 1,400 people with 40+ bookstores; the most literary village in the world they say. I was completely in my element. That first morning after the customary stewed prunes and grapefruit (which my all-Welsh Dad loved!) breakfast was bacon ‘rashers’, which is really more like what we would think of as Canadian bacon, 1 free-range egg, a grilled tomato, mushrooms, baked beans, whole-grain toast and black pudding. This sounds like a lot, but the portions were small. The black pudding was a stretch for us, but we tried it. I’ll say this quickly…pig’s blood is what makes it black! Two bites each. Though coffee is available, tea is the drink of choice.

Artisan cheeses and freshly baked breads

... are featured in Welsh cuisine and are served with yet more fresh vegetables, making lunch a simple and healthy affair. Another dish that you see everywhere are pastys (sometimes spelled pasties), which are generally made from beef, potatoes and onions wrapped in pie dough, steak and kidney pie being the most common. People eat them like sandwiches. Lore is that miners would keep various pastys close to their bodies to help keep their bodies and the pasties warm.

I eat plenty of vegetables

...and was not deprived at all in Wales. We asked the owner of a pub, where a big dog stretched across the wooden plank floor, to recommend a good local ale and she replied that the best choice was her son’s that he ‘brewed out back’ once a month. She prepared a wonderful meal of fresh fish with a little Welsh rarebit on top (a cheese sauce that I remember my Dad making) served with a nice variety of perfectly al dente vegetables. When many think of English food, visions of overcooked vegetables in scant supply, boiled potatoes and mutton come to mind. You can find potatoes cooked in many ways, that’s true, but we weren’t served mushy vegetables, unless, of course, you order ‘mash’ which are supposed to be, well ... mashed and are different from mushy. You can also find Mutton, but spring lamb is more common.

While driving through the country

...on Sunday looking at signs that read “Free-Range Eggs’ and ‘Free-Range Children’ (yes, really!) you can find farms with hand painted signs saying ‘Sunday Roast.’ As you can imagine, there is an easy way about these people and a real sense of caring for each other. Laughter comes easy and Welsh folk songs are heard, for you know that Wales is The Land of Song, after all.

Laver bread is a Wales specialty

...made from seaweed (laver is actually a type of seaweed) and oats and doesn’t really have the consistency of bread at all. Seaweed is an extremely healthy food, packed with minerals and iodine, something more of us should eat regularly. To make laver bread, the seaweed is boiled for several hours and then minced or pureed. The paste that results is then sold as it is, or rolled in oatmeal, generally 4 parts laver to 1 part oats.
To cook, it is fried in bacon grease.

The first thing I did when I returned home

... was to make my own version of Laver bread. I apologize profusely to the Welsh people as a whole for my non-traditional recipe for laver bread. Since I don’t have laver, I used what I happened to have at home, which was Nori, the kind of seaweed you use to make sushi.

I cut up 3 sheets, put them in the food processor and pulsed until smooth. I set that aside. Next I took a handful of oats, about 10 walnuts, 1 tablespoon of flax seeds and pulsed that in the food processor as well. Between the seaweed and the oat mixture I had almost a cup of pulsed dry meal. Next I added water to this mixture, probably about 1/3 cup or so. I mixed it well and let it sit for about 30 minutes before forming it into patties and sautéing them in a bit of olive oil. It made 3 patties. I served them for breakfast with poached eggs, and sautéed onions, garlic and greens. Again, I was inspired from the laver bread and concocted a dish perhaps more in line with the average person’s palette. You could add onions and garlic to the mixture if you like.
If you want to see a photo of my laver bread concoction, please check my Website or Facebook.

In Wales, desserts at this time of year are mostly made from rhubarb or perhaps a cheese plate with strawberries. Cheesecake was on almost every menu as was a wonderful Ginger-Rhubarb Crème Brule, that I am determined to duplicate. It was delicious!

My conclusion about my 'roots diet'
compared to the one I have intuitively chosen based on my tastes and value for good health is that I am mostly on target with my love of fresh vegetables. I have chosen to minimize carbohydrates and meats in my diet, which gives me plenty of opportunity to expand and explore within what I know to be my optimum diet for well-being.

Boost Your Brain Power

2009-04-15T10:36:00.000-07:00

Most of us take our brain for granted until we begin to forget things too often or experience brain fog. Of course, if someone we know suffers from Alzheimer’s, we may become more curious about brain health. Baby boomers, now in their 50’s and 60’s, are particularly interested in brain health. Many have witnessed the devastating progression of dementia in an aging parent or relative and wonder, "How can I avoid Alzheimer's as I age?"

Here are four proven practices to enhance or even prolong the optimum functioning of your brain.

Use it or Lose it!

According to neuroscientist Dr. Michael Merzenich of The University of California at San Francisco:

“The brain of the average mature adult actually shrinks, as the brain machinery supporting hearing, seeing, feeling, thinking, emotion and movement control degrades over time. These changes occur to a large extent because mature individuals are less likely to use their brains in the speciﬁc ways that are required to sustain our cognitive abilities.”

Challenge yourself to improve your cognitive ability. Learn something new - languages or dance steps are great - and then expand your level of learning, perhaps continuing study from basic to the next level. When you learn something rewarding that activity expands brain changes, improving learning and memory.

Concentrate on fine details regarding ordinary things. Note the fine distinctions; how does something taste, exactly? Can you hear the birds singing in your yard or wherever you are? These everyday details, when paid attention to, drive the brain to change its abilities on different levels.

The National Geographic web site has some fascinating videos regarding brain health and features a study of London’s taxi drivers and how their brains change, for the better, over time, because of the constant workout their brains receive from memorizing streets and places. It’s fascinating.

Food for thought

A brain healthy diet also reduces your risk of heart disease and diabetes and includes the following healthy foods:

Omega 3 fatty acids-such found in raw walnuts, cold-water fish such as halibut, trout, tuna and salmon.

High antioxidants foods including the vegetables kale, spinach, Brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant and the fruits prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries. Walnuts, almonds and pecans also contain vitamin E, a powerful antioxidant. Consume 10-15 per day of these raw nuts and 5-9 cups of vegetables, mostly non-starchy, some raw, in all colors!

Body weight is an important factor for brain health. A one study of people who were obese in middle age were twice as likely to develop dementia in later life. Reduce your intake of foods high in fat and cholesterol. People with high cholesterol and high blood pressure had a six times greater risk of dementia. However, HDL, the “good” cholesterol, may help protect brain cells and a rich sources is foods high in Omega-3’s. Use mono- and polyunsaturated fats, such as olive oil, for baking or grilling food instead of frying and use flax oil on your salads.

A supplement program specific to your needs could be part of a healthy diet to insure brain health. Some supplements such as fish oil, vitamin E, or vitamins E and C together, vitamin B12 and folate may lower your risk of developing Alzheimer’s.

Your brain is about 80 percent water therefore adequate water to hydrate your brain is essential. Dehydration can raise stress hormones, which can damage your brain over time. Drink at least 8 glasses of water a day and avoid or limit liquids with artificial sweeteners, sugar, caffeine, or alcohol. Green tea, though caffeinated, is high in antioxidants and herbal teas are good choices to replace caffeinated beverages.

For some recipes that encourage your brain to be all it can be, visit PattyJames.com

Physical Fitness = Mental Fitness

According to Dr. Daniel G. Amen, of Amen Brain Health Clinics, exercise is “the fountain of youth for your brain. It boosts blood flow to the brain, stimulating the growth of new brain cells and increases chemicals that are important for learning and memory. A brisk 30 minute walk 3 or 4 times a week is all you need. If you don’t know what to do, walk fast, like you’re late.” Remember too, that weight bearing exercise is essential to healthy bones.

Stress Reduction

Chronic stress elevates levels of cortisol and can damage the memory center of your brain. Long-term brain health is supported when you include some of the following practices in your lifestyle:

Deep breathing
Meditation
Massage
Prayer
Hypnosis
Guided imagery or to put it another way visualizing yourself on a beach somewhere

Parting thought: "If you want to test your memory, try to recall what you were worried about one year ago today."

Happy Spring!

Patty

A Week’s Worth of Healthy Meals

2009-03-09T10:33:00.000-07:00

We all know we need to sit down one day a week and sketch out our meals for the week, then go shopping and do some of the prep-work so we'll have healthy snacks and meals ready during our busy week. Sometimes, though we might have the intention, we lack the inspiration. Perhaps the task seems too big and we need help to balance our nutrients while creating meals everyone will love.

The menus and meals I am sharing with you are a good beginning. I also want you to know that I am available to customize menus for you and your family. Just send me an email (patty@pattyjames.com)or give me a call!

Let’s get you started this week with some simple guidelines:

Start Each Day with Love for your Liver

Try to begin each day (before you drink anything else!) with a glass of water with ½ to 1 whole lemon juiced and mixed with the water. It’s alkalinizing in your body, which is a very good thing and your liver will love you. It’s an easy way to start your day to ensure better health.

Proteins and Veggies

Be sure to eat plenty of vegetables and have enough protein. Feel free to mix and match. You will see that snacks are generally vegetables and fruit. Most recipes have vegetarian options, and substitute non-gluten breads and crackers if you like. The same goes for any dairy products.

Portions, Meals and Snacks

Portions are not generally suggested below because what one person needs portion-wise, might be different for another person. A marathon runner would need different portions than a sedentary person. You will also see that I do not suggest snacks after dinner. You will sleep better when your stomach is not full.

Tea - Time to Relax

A cup of herb tea with a bit of honey would be nice later in the evening if you like.

Now, for the Meal Menus

Here are healthy and delicious meals and menus for an entire week and most are simple to put together. The recipes are all on my website, so the only thing you need to do is the shopping and preparation! Enjoy!

Sunday:

Breakfast
Plain yogurt, Patty’s granola (or purchased granola) with seasonal fruit
Snack
Carrots and Celery sticks with hummus
Lunch
Tuna salad sandwich on whole grain bread with lettuce or sprouts
Apple
Snack
Small handful of Raw nuts and seeds combined:
Almonds, walnuts and pumpkin seeds are good choices
Dinner
Mixed Greens salad with lots of seasonal veggies and Veggie Bake

Monday:

Breakfast
Oat bran muffins with a tangerine
Snack
Apple with peanut or almond butter
Lunch
Spinach salad with 2-3 cups of grated, sliced, chopped veggies and added kidney or other bean for protein
Snack
A piece of whole grain toast or crackers with hummus (or other bean spread ) or a small baked yam
Dinner
Curried Spinach-Apple Salad with Salmon (or other fish) en Papillote (see Chicken en Papillote recipe) and Quinoa

Tuesday:

Breakfast
Smoothie (berries, whey or brown rice powder, flax seeds, a handful of spinach (you’ll never know, except for a little color) and diluted juice or milk of your choice
Snack
A few crackers and Red Pepper ‘Cheese’ Dip
Lunch
2 hard-boiled eggs and veggie slices drizzled with olive oil and vinegar of your choice or lemon juice
Snack
An apple
Dinner
Health nut brown rice salad (make the rice the night before or in the morning) Add black beans for a complete protein and use more veggies.

Wednesday:

Breakfast
Oatmeal or other whole-grain hot cereal with nuts and seeds and milk of your choice topped with seasonal fruit
Snack
An apple or other fruit
Lunch
Whole grain wrap spread with Parsley Pesto (use the rest on Saturday) or Red Pepper ‘Cheese’ Dip served with turkey, sprouts, grated carrots and chopped raw broccoli
Snack
Frozen yogurt (just freeze your own yogurt please, stirred first, then frozen)
Dinner
Chicken vegetable soup with noodles and a spinach salad

Thursday:

Breakfast
Scrambled eggs or tofu with sautéed vegetables
Snack
An orange
Lunch
Big green salad with veggies
Snack
A few crackers and a couple pieces of cheese if you like
Dinner
Turkey meatloaf, roasted new potatoes and steamed broccoli

Friday:

Breakfast
Hot cereal of your choosing with chopped apples cooked in the cereal topped with chopped walnuts
Snack
Orange or tangerine
Lunch
Soup (perhaps chicken vegetable soup from Wednesday?)
Snack
Pumpkin seeds and almonds
Dinner
The Best Raw Kale Salad Ever (yes that’s the name of it) and Vegan patties (not a great name-but delicious!)

Saturday:

Breakfast
Yogurt with berries and whole grain toast
Snack
A small bowl of garbanzo beans and some chopped veggies with a little dressing of your choice
Lunch
Winter antipasti with parsley pesto (invite friends over!) and grilled chicken, salmon or tofu
Snack
Won’t need one after that lunch…
Dinner
Arame Salad (great seaweed salad-try it!) and Split pea soup

"Tweaking" Recipes

2009-02-16T08:23:00.000-08:00

I just returned home from a week in New Orleans helping with The Boys and Girls Club and eating way too much fried food as well as butter and cream. By goodness! I have some friends, J.T. and Teresa Martin, who are from New Orleans and helped set up my trip as well as supplying me with a 6 page list of food I had to eat while I was there.

Remember I’m there to help kids get healthier and I’m eating fried oysters with Brie and beignets! (though not more than once). The difference is, of course, that I don’t eat like that often and did find restaurants that served healthier choices. I even took a cooking class while there and look forward to ‘tweaking’ the recipes, meaning substituting healthier ingredients for the less-so while maintaining the basic flavor of the dish. The Shrimp Creole can easily be served with brown rice instead of white rice. I would use homemade chicken stock and the not salty, jarred kind used in class.

Here are some of the major ingredients in New Orleans that need ‘tweaking,’ and this list stands wherever you live.

Salt and Seasonings: I didn’t add any extra salt while there, but my rings wouldn’t fit after just 2 days! Before you reach for the saltshaker, try a little fresh lemon juice or even a splash of vinegar to brighten the flavor. Nothing adds freshness and flavor to a dish like fresh herbs and seasonings. At this time of year, fresh parsley is a wonderful choice, not only for added flavor, but as a bitter green parsley is very good for your liver.

Butter and Cream: Generally speaking if you want the flavor of butter in a dish, you can certainly use much less or simply finish your favorite sauce with a little butter and use olive oil as the oil of choice for sautéing and for making roux’s for gravy. When baking, substitute applesauce, pumpkin or prune puree for all or part of the butter. Cream can easily be replaced with milk and/or stock.

Fried foods: O.K., beignets are most likely always fried, however who eats those everyday? Bake or roast your potatoes or yams for yam fries. Bake the chicken or fish.

Whole Grain: The easy one is brown rice instead of white rice. It does take longer, but is so much healthier and also more flavorful. Quinoa is a whole grain and takes about the same time as white rice. Use whole grain flours in all or part in your baked goods. Please note that in using whole grain flours in baked goods, liquids sometimes have to be increased.

Sugar: It is very easy to use much less sugar in recipes. Start by using 1/3 less sugar and go from there; perhaps down to half or less. Also, use a natural sugar instead of the processed white stuff. Please do not use fake sugar!

Oils: Change from vegetable oils to oils from a single source. Vegetable oils can contain oils you do not want to consume and they are very processed. Olive oil comes from an olive tree. Sunflower comes from a sunflower, etc. Grapeseed oil can take a higher heat than olive oil for when that is necessary, which isn’t often.

In good health!
Patty

Breakfast

2009-02-06T09:18:00.000-08:00

Hello everyone!
If I ever feel a little down, and I know we all do sometimes, I tend to head to the kitchen without really thinking about it. Good food and then an hour or so later some exercise, generally a run with my doggies, usually helps me.
I just looked in the frig to see what I could concoct. There are very few times when I don't have kale in my house. In fact I always have a good store of veggies. I also had some eggs.
First I chopped up a whole red onion and sauteed it in a it of olive oil until it was softened. Then I chopped up some kale, spinach and fresh parsley and stirred that in. Lastly I cracked 2 eggs on the top and covered the pan so they would in essence, poach. I garnished my pretty breakfast with some seaweed (I used Sea Crunchies) and some fresh parsley for added color. Kalamata olives would have been pretty as well. Viola! Absolutely delicious, health-supporting, and yes, I feel better. My photos could have been better, but you get the drift.
In good health!
Patty

Supportive Article: Teenagers

2009-01-21T08:08:00.000-08:00

It’s not easy being a parent and sometimes when you’re in the thick of it, you don’t recognize all the pitfalls; we need help, but sometimes don’t know it. There are many changes I would have made about how I parented my own kids, had I had a bit more information about what to look for. Having friends who had no problem talking about their teens and their trials and tribulations was so helpful. It really does take a village to raise a child.

Education and information are key for teens, as well as their parent’s, physical and mental health. I also found as a parent that our own personal dramas could usurp our good intentions for our children. If as a parent you need help yourself, speak to a counselor or trusted friend.

Community Youth/Teen Centers are an excellent way to involve teens and their parents or caregivers. Many centers offer programs beginning with middle school kids, setting the groundwork for healthy teen years. There is an excellent program based in New Hampshire, which is well organized and well attended. Programs include life-skills such as art, cooking, environmental education and community counseling.

After researching health clinics and youth centers, I find that the majority of information and programs offered for teenagers focused on sex– sexually transmitted diseases, pregnancy and the avoidance thereof. Digging deeper one will find that teen pregnancy can be statistically linked to lower self-esteem and self-concept, which can in part be linked to obesity and all the factors therein such as lack of health-supporting foods, physical activity and increased television hours. Some teen pregnancies can be linked to the simple fact that hormones are driving the bus and if a teen does become pregnant, then pregnancy and life skills counseling needs to be immediately available, including the imperative factors as the need for the young parents to at least finish high school and for the mother to obtain proper nutrition.

The state of Oklahoma offers a child advocacy program wherein they state the cycle of poverty, uninsured children, early school and behavioral problems being useful predictors of teen pregnancy. Children of teen mothers are more likely to become teen mothers themselves and often times drop out of school, which, naturally, affects their self-esteem. The hope is that this vicious circle can be halted or at least slowed with education. Oklahoma states that the more public health centers available the lower the teen pregnancy rates. Realistically, new public health clinics are not going to be popping up anytime soon, so community centers have never been more important.

Community begins in the home and ripples outward from there. Those of us who made it through the teen years should be mentoring parents of teens and the teens themselves. Our countries kids are health-wise in sad shape and we need to join together and make some significant changes and working together we will. A family is a community; groups of kids are a community and many of us understand that the yearning for community is palpable and profound.

Here are some tips:

Kids who eat at least one meal a day with their families are shown to obtain better grades, are less likely to take drugs and have a greater sense of self, thus reducing risk behaviors, including unprotected sex.
Set an example for good health. Offer nutritious foods and ask for help preparing meals. You might get the rolled-eyes look, but if you give your teen a job preparing food they like it will help. If you make burritos, as an example, have them sauté veggies to add to them, or simply grate some cheese. It’s connection and that is imperative. Sometimes you might not know for years if it is working (this I know) but it’s worth the effort and as much patience as you can muster.
Set limits for television and computer time.
Encourage exercise and again, set an example.

Good luck!
Patty

Small Bites to Well-Being

2008-12-09T09:13:00.000-08:00

A New Year is just around the corner, bringing to your awareness all that ‘new’ suggests. Perhaps you envision new work endeavors, stronger family ties, or a personal commitment to be more involved with your community. Does your New Year include choosing to become a healthier person? If you try to start the New Year with a big diet goal and a huge new exercise regime, you might set yourself up for failure.

My New Year's advice to you: Take small bites to ensure your success through sustainable effort. What does this mean and how does it work?

What doesn’t work and what does ...

The mistake many make is to set unrealistic goals: “Never again will I eat ice cream!” This rarely works, as most people cannot sustain being in deprivation mode. Also, such a statement identifies what you think of as a “problem” to be solved. Think of your health as something you want to create!

Your life is a work of art ...

... so think of achieving good health as a matter of choices you as the artist can make to create it, one choice at a time. If you concentrate on making small positive changes for your personal health and well-being - taking ‘small bites’ - you create a sustainable effort that works in favor of your success! You are most successful when you create based on what you value in life!

Ask yourself: “Is good health a personal value?”

Be true to yourself! You know that if you are a healthy being, you feel better and have more energy to share. Your actions set a good example for children, your own or others. You create health and vitality by consuming a healthy diet and choosing to exercise regularly.

Here are some small bites for you to chew on ... choose one to begin and add the rest at a pace that makes sense to you. Perhaps, one addition per week. When you concentrate on additions and not subtractions, habits fall away as you feel healthier and stronger. You simply don’t crave unhealthy food anymore.

Additions to make to your current diet:

Begin each day with breakfast. Ideas include oatmeal with nuts and seeds, cold cereal with fresh fruit, omelets with vegetables, yogurt with granola, leftover soup (try it sometime!) and whole grain muffins with blueberries.
A mid-morning snack might include 10-15 raw almonds and ¼ cup of raw sunflower seeds, a piece of fruit or a fruit cup, carrot and celery sticks or whatever vegetables are in season
A sandwich is always an easy lunch, but please be sure to vary the ingredients; add lots of veggies and use whole-grain breads. Salads are a wonderful choice for lunch with some kind of protein such as garbanzo beans, sliced chicken or tuna.
A mid-afternoon snack would be along the same lines as your mid-morning snack, but please vary your selections. If you had nuts and seeds for your morning snack do not have them for an afternoon snack, choose vegetables instead.
A hearty bowl of soup makes a wonderful winter dinner with a lovely salad. Use a crock-pot and when you get home after work, dinner is made! Baked chicken with roasted veggies is easy as is a bowl of chili stuffed into half an acorn squash.
Keep it simple and choose variety!

Complement Your Diet with Exercise and Other New Ways of Being

Make a goal to get some kind of exercise every day. Take the stairs instead of the elevator. Just do something. Keep moving and you will feel so much better.. Small bites to health; small steps.

If you yearn for simpler times with family, make a vow to have at least one meal a day with your family, as an example. Again, start with small goals and work up to every night being family night. The goal of course is more family time and less television time.

Extend your efforts to others and to our Mother...

Community is a very important aspect of good health and well-being. There is always a local cause that needs either your funds or time and more likely than not, both. Choose some way to give back. It can be something as simple as attending your local firefighters breakfast or serving a meal at the homeless shelter.

Our Earth needs all the help it can get. Just these three R’s alone will make a big difference. Be sure to

Recycle
Reduce
Reuse

I would like to personally thank you for your support and kindness in 2008 ... a challenging year with a powerful renewal of spirit and clarity at PattyJames.com!

All the best to you and yours this holiday season!

Patty

Delicious, 'Enlightened' Holiday Baking Tips!

2008-11-12T10:09:00.000-08:00

Who doesn't look forward to the tastes of traditional holiday desserts and baked goods? Did you know that your favorite cookies, pastries, festive breads and cakes can be just as yummy, but better for you if you understand how fats and sugar affect baked goods?

Baking is All About Chemistry

Wheat flour contains proteins that form tough strands called gluten when mixed with liquid. Fats such as butter and oil (aka "shortening"), tenderize baked goods, giving them that lucious mouth feel by coating the pieces of flour so that the liquid ingredients will ‘shorten ’ the strings of gluten to allow a more tender structure.

Fruit purees are often used as fat substitutes, unsweetened applesauce being the most common. Applesauce doesn’t impart a lot of flavor and contains more pectin than other fruit purees, and helps to retain the moistness of baked goods. You may also use pumpkin, banana, or prune purees. Prune purees is wonderful in brownies as it brings out the flavor of the chocolate. For the prune puree, place some pitted prunes in a small saucepan with a little water, cover, cook until softened and puree.

Pumpkin is abundant this time of year and canned pumpkin is easy to buy and use. But, if you like to really bake 'from scratch', simply place a sugar pumpkin in the oven on a baking sheet and bake at 350 degrees for about an hour. Let it cool, scrap out the seeds (and roast them later to snack on!) remove the skin, then puree in a blender or food processor.

Many recipes call for mixing fat and sugar together which mixes in air bubbles and then during the baking process, these air bubbles are part of what makes the baked goods rise.

Revising Your Recipes Step by Step

At first, eliminate only half the fat in a recipe, and the next time you make the recipe, try replacing even more fat, if desired. For example if you are making cookies that call for 1 cup of butter, replace with ½ cup butter and ½ cup applesauce.
Consider using flours like whole-wheat pastry flour, oat flour, oat bran, rolled oats, and cornmeal, which are all comparatively lower in gluten and better choices for low fat baking. These flours are higher in nutritional quality than processed and refined white flour.
Many fat-free and low-fat recipes contain additional sugar, which also affects 1/2 without compromising flavor or texture.
Stirring batter excessively develops gluten and toughens the texture of baked goods, so minimize mixing in many recipes.

Reduce Oven Temp, too!

Reduced-fat baked goods often bake more quickly than their high-fat counterparts so you should reduce oven temperatures by 25°F, and check the product for doneness a few minutes before the end of the usual baking time.

Of course, there is nothing as temptingly delicious as home-baked holiday treats! Now, you know how to adjust your favorite recipes and, to tell you the truth ... if you don't tell, NO ONE will know by the taste and appearance! You can serve what looks like the traditional "full wicked complement" and feel good that you served something a little more healthy to the people you love!

Staying Slim through the Holidays

2008-11-11T11:33:00.000-08:00

The holiday season is notorious for being the "pack-on-the-pounds" season. The following tips will help you to maintain or even loose weight during the holidays.

Chocolates in boxes are everywhere…

Don’t have them on your desk or in your house. Don’t put them in your freezer as that will not slow you down; they can be eaten frozen and we all know it. Give them away or if you have great self-control, limit yourself to 1 a day at most for up to 5 days per season. When you have your one chocolate, you need to eat it after you eat a salad and do savor it. Remember, food should not be a reward. Being healthy is it’s own reward. Also, deprivation rarely works long term, so a few chocolates are O.K!

The Buf-fat table

Walk around the buffet table at least once to size up the selections. Are there fresh veggies and fruit? Watch all the cheese platters, breads, crackers, and high calorie choices. Your plate should be at least half vegetables with very little dips, as they are usually high in the ‘wrong’ kind of fat, and high in sodium. Don’t forget to select a protein source whether that is a piece of chicken or fish or a bean dish.

Calories and Sugar in a Glass

That would be alcoholic beverages. Four ounces of champagne or wine is about 100 calories. Many people have wine goblets, not glasses and it’s very easy to drink much more than 4 ounces, easily contributing to holiday weight gain. Drink plenty of water, sip wine only with meals and limit your consumption. Remember in the nutrition world ‘support your liver' is the mantra and your liver really doesn’t like alcohol.

The Wise Old "Elastic waistband" Rule

I believe it was Sophia Loren who said she never wears anything with an elastic waistband, as it’s too easy to eat too much and gradually gain weight until you put on your clothes that have waistbands and find that you can’t zip them. I have found this to be a good tip. Standing up really straight helps me to eat less, silly as that may sound.

Quick Review to Keep a Slim You

Eat more vegetables
Limit alcoholic beverages and desserts
Keep up your daily water intake
Continue regular exercise

Slimming down after Pregnancy

2008-10-20T17:19:00.000-07:00

Now that your bundle of joy has arrived and you’ve settled in to being a new Mom (or perhaps a Mom again) how do you shed of the bundles you don’t want; the ones around your middle, hips, thighs, arms and anywhere else you have ‘baby weight’. How do you get back your pre-pregnancy look or if you wanted your pre-pregnancy body to look better than it did, how do you begin?

Breastfeed your baby and burn 500 calories a day!
I hope you are willing and able to breastfeed your baby. It is so important for the health of your baby and it actually helps you to slim down and recover, burning approximately 500 calories per day. Breastfeeding naturally helps to contract your uterus, so your uterus can get back to shape too. Let me be clear however, you need more nutrient-dense calories while breastfeeding for the health of your baby. Breastfeeding is not to be used as another way to diet. 500 extra calories per day is a couple of healthy snacks, not another meal!

High Quality Nutrition and Exercise
The key to slimming down after pregnancy is nutrient-dense foods and exercise. There is no need to wait until your 6-week post partum check up to begin moving. If you had a vaginal birth, you can start walking generally within 2 weeks. If you had a Cesarean section, the time frame is usually when your stitches are removed. Ask your doctor, of course.

Begin by walking with your baby if possible. You can gradually begin to jog a bit if you like, but a fast-paced walk is great exercise. Weight training is also a great idea as are push-ups; great for the arms! You can get advice from your local gym, personal trainer, or if you are like me when I first gave birth 28 years ago, I did whatever was free! Pushups are great for your arms. Walking is good for you and your baby. I also understand how tired you are with the lack of sleep and all the effort it takes to care for a family and perhaps even returning to work, but exercise actually gives you energy. Just stick with it and you’ll become addicted. My own daughter recently gave birth and now she can hardly wait to get out that baby jogger and tie on those tennis shoes! My little granddaughter loves it and so does Mom. Olivia gained 45 pounds and in 1 month has already lost 30 pounds: having a 9-pound baby, eating well and beginning an exercise routine.

Plan healthy meals and snacks!

I had assisted her and David with a healthy meal plan during the pregnancy; simple, tasty and healthy, and the same plan is still being used. Don’t skip meals and eat healthy snacks. Nothing fancy needed, just honest, good food. Homemade is the key.

Here are some recipes that you will love and will help you slim down.

The Best Kale Salad Ever
Serves 6

One of Patty’s and families favorite salads. Have the older kids wash their hands and do the mixing.

2 bunches kale, washed, dried and chopped
1/2 medium red onion, chopped
1 medium apple, seeded and chopped
2 teaspoons garlic, minced
2 teaspoons fresh ginger, peeled and grated
1 whole, ripe avocado, peeled and chopped
2 tablespoons fresh lemon juice
2 tablespoons olive oil
2 teaspoons Tamari soy sauce or Bragg's Amino Acids
1/2 cup cashews, raw, chopped

Wash, de-stem and chop kale; place in large bowl. Add lemon juice and avocado, and with your hands mix together until the avocado is smooth. Add the remaining ingredients and mix well. Serve immediately.

Per Serving: 190 Calories; 15g Fat (66.6% calories from fat); 4g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 127mg Sodium

Notes: Leafy green vegetables are wonder foods. We would all be so much healthier if we ate dark green leafy greens every day. Kale is high in Vitamins K, A and C as well as an excellent source of manganese and dietary fiber. Kale is thought to be protective against certain types of cancer such as lung, colon, bladder, breast and ovarian.
Serving suggestions: In the summer I slice some beautiful tomatoes and serves this salad on top. I also stuff pita bread with this salad. Delicious!

Halibut or Salmon Sauté
Serves 3

This is wonderful served on basmati brown rice with a spinach salad. Simple and delicious.

1 pound halibut or salmon
Sea salt and pepper
2 tablespoons olive oil, divided
1 cup carrots, thinly sliced
1 cup celery, thinly sliced
1 cup green onions, thinly sliced
1 cup broccoli florets
1/4 teaspoon sea salt
1 teaspoon fresh ginger root, grated
1/4 cup chicken broth or water
2 teaspoons cornstarch or arrowroot
1 teaspoon grated lemon, or lime peel

Remove skin and bones from halibut; cut into 1-inch cubes. Season halibut with salt and pepper. Sauté in 1 tablespoons oil until barely cooked; about 5 minutes, remove halibut or salmon from skillet.

Sauté vegetables in remaining oil until al dente. Return halibut to skillet. Add salt and ginger. Combine chicken broth, cornstarch and lemon peel; add to fish mixture. Cook and stir until thickened and halibut flakes when tested with a fork.

Per Serving: 295 Calories; 13g Fat (39.0% calories from fat); 34g Protein; 11g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 300mg Sodium.

Nutrition: Halibut is a good source of tryptophan (remember how that Thanksgiving turkey makes you sleepy; that’s the tryptophan.) as well as selenium, protein, vitamin B3 and heart healthy Omega 3’s.

Salmon or Chicken en Papillote
Serves 1

En Papillote means ‘in paper”…parchment paper. You may use any kind of fish or tofu or a pounded chicken breast (bake for 25-30 minutes.) This may be made earlier in the day and kept in the refrigerator; great for parties. Be sure to take the skin off the salmon.

6 ounces salmon fillet, skin removed, washed and dried
1 tablespoon white wine
1/2 teaspoon toasted sesame oil
1/2 teaspoon ginger, freshly grated
1/8 teaspoon sea salt
Pepper, to taste

1 cup spinach leaves, washed and dried
2 stalks asparagus, sliced in half
2 slices red bell pepper, thinly sliced

Mix the white wine, toasted sesame oil, grated ginger, sea salt and pepper in a small bowl.

Meanwhile, cut a piece of parchment paper to about 18" long. Weight down the edges and place the washed and dried spinach leaves on one side of the paper.

Place the skinned salmon filet atop the leaves. On top of the salmon place the asparagus and red pepper. Drizzle with the sauce.

Bring up the parchment paper and crimp edges to close tightly. Place on baking sheet and place in a preheated 375-degree oven for 20 minutes.

You may open at the table if you like. It's very pretty. Be careful of the steam.

Per Serving: 289 Calories; 7g Fat (20.7% calories from fat); 38g Protein; 19g Carbohydrate; 6g Dietary Fiber; 88mg Cholesterol; 379mg Sodium.

Serving Ideas: Change the vegetables with the season or simply use this same format with just vegetables!

Ten Healthy Snacks:

Half an apple with 2 teaspoons of peanut or almond butter
An orange and a few raw almonds or walnuts
1/3 cup of unsweetened applesauce with 1 slice of whole-grain toast, cut into 4 strips for dunking
Popcorn, seasoned with herbs, garlic, nutritional yeast and a bit of olive oil. Remember to avoid using microwaves.
Plain yogurt with berries
A small tossed salad with lettuce, tomato, cucumber, or whatever is in season, tossed with lemon juice or balsamic vinegar and flax or olive oil.
Hummus or bean dip and veggies or baked whole-wheat pita bread or whole grain crackers.
A small smoothie made with fresh fruit (toss in some spinach leaves!) and whey powder.
Baked Mochi with unsweetened apple butter
Sushi made with brown rice and slices vegetables (cucumbers, carrots, green onion, red pepper, avocado.)

Here’s to the health of your baby and you!
Patty

Pumpkins, pumpkins everywhere!

2008-10-15T09:14:00.000-07:00

Well, we just finished with the summer squashes and now it’s on to winter squashes, the most famous being pumpkins. Almost everyone likes the naturally sweet winter squashes such as acorn, Hubbard, delicata, butternut and other less well-known varieties. Most people think of the holidays when we speak of yams, sweet potatoes, and pumpkin, often candied which is puzzling as they are so naturally sweet.

Winter squashes can be halved and stuffed, added to hearty winter soups and stews or steamed and eaten with a little butter or olive oil and fresh herbs. You can slice butternut squash thinly and add the slices to sandwiches, substitute half of the butter in your favorite muffin or cookie recipe with pureed winter squash; use your imagination!

Yams and sweet potatoes can simply be baked as you would a potato or they can be mashed, also like mashed potatoes. Add roasted garlic and fresh herbs for a wonderful taste treat. You can rub slices of any winter squash with a bit of olive oil and grill or bake them. Winter squashes are very high in beta-carotene, vitamin A, vitamin C and potassium.

My guess is you all have a pumpkin pie recipe. Here are some of my favorite recipes for any kind of winter squash:

Yam Casserole
Serves 8

6 cups yams, about 4 large yams, baked in oven for about an hour
2 tablespoons apple cider
1 tablespoon fresh ginger, grated
1/4 teaspoon cinnamon
1/2 teaspoon sea salt
1/2 teaspoon pepper
1/2 cup sour cream or plain yogurt

Peel the baked yams and place in a bowl. In a small saucepan place the apple cider and grated ginger, cinnamon, sea salt and pepper. Sauté for 1 minute.

Add ginger mixture and sour cream to yams and using an electric mixture or potato masher, puree. Place in a buttered casserole dish and heat through, uncovered in a 375 degree oven. Depending on the warmth of the yams the cooking time can be 20 minutes to 35 minutes.

Per Serving: 166 Calories; 3g Fat (17.2% calories from fat); 2g Protein; 33g Carbohydrate; 5g Dietary Fiber; 6mg Cholesterol; 136mg Sodium

Roasted Winter Squash and Mushrooms Serves 4-6

12 ounces mushrooms, crimini or portabellos
4 ounces shiitake mushrooms, tough stems removed
5 medium-size yams (about 2 pounds), or other winter squash
2 medium onions, yellow or red
10 large cloves garlic, peeled and halved
1/4 cup olive oil
1 tablespoon chopped fresh rosemary
or
1 1/2 teaspoons crushed dried rosemary
1 teaspoon sea salt
1/2 teaspoon pepper, freshly ground

Preheat oven to 425º F. Trim crimini mushrooms. Peel and cut yams or other winter squash in half lengthwise, then into 1/2-inch slices. Cut onions in 1-inch wedges. In a large bowl, combine olive oil, rosemary, salt and pepper. Add mushrooms, yams, onions and garlic; toss to coat. In two shallow roasting pans, arrange vegetables in a single layer. Roast, stirring once, until tender, about 25 minutes. If you stir too often they can get mushy, so don’t be tempted.
Per Serving: 287 Calories; 10g Fat (29.0% calories from fat); 6g Protein; 48g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 334mg Sodium.

Variation: Instead of olive oil and seasonings, you may use 3 tablespoons of Italian Dressing.

Oat Bran Muffins ( these freeze well and, by making a large batch, you'll save energy too!) Serves 12

2 cups oat bran
1/2 cup brown sugar, I use Sucanat or Rapadura
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon sea salt
1 cup milk or other liquid. I used Chai once.
3/4 cup applesauce or pumpkin puree or prune puree
2 eggs
1 cup apple, grated
1/4 cup pumpkin seeds, chopped
1/3 cup almonds, chopped
1/4 cup raisins

1. Preheat oven to 425 degrees and lightly oil the muffin pan or use paper muffin cups.

2. Mix together first 5 ingredients. In a small bowl mix together the milk, applesauce and egg; stir well and add the grated apple. Stir briefly into the dry ingredients with the pumpkin seeds, almonds and raisins.

3. Spoon into prepared muffin pan and bake for 15-17 minutes.

Notes: You may use walnuts instead of almonds and dried apricots, cranberries or cherries instead of raisins. I have also added 1 tablespoon of sesame seeds and 1 tablespoon of chopped sunflower seeds.

Per Serving: 151 Calories; 6g Fat (29.7% calories from fat); 6g Protein; 26g Carbohydrate; 4g Dietary Fiber; 34mg Cholesterol; 184mg Sodium.

Lentil and Yam Curry with Broccoli
Serves 4

Note: Wonderful as a side dish to a simple broiled piece of fish. A wonderful source of dietary fiber.

2/3 cup lentils
2 tablespoons extra virgin olive oil
1 medium onion, chopped
3-5 cloves garlic, minced
1 inch ginger, fresh peeled and grated
1/2 jalapeno, seeded and chopped, optional
1 teaspoon cumin seed
1 teaspoon coriander seed
1 teaspoon turmeric
2 medium yams or winter squash, cut into small chunks
1/2 teaspoon sea salt
2 14 ounce cans tomatoes, chopped
1 cup broccoli, small florets, lightly steamed

Wash lentils, put them in a pan and cover with cold water. Bring to a boil, reduce heat and simmer until tender, about 15-20 minutes. Drain and reserve.

Heat oil in large pan and sauté onion, garlic, ginger and chili over low heat until softened; 5 to 8 minutes. Add the spices and cook for another 3-5 minutes, until aromatic. Add the yams and the sea salt and stir. Then add the tomatoes and their juice, bring to a boil, cover and simmer for 20 minutes or until yams are tender. Add the reserved lentils and the broccoli; cover again and cook until lentils and broccoli are warmed through. Stir well and serve.

Per Serving: 324 Calories; 8g Fat (21.6% calories from fat); 13g Protein; 54g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 269mg Sodium

Serving idea and seasoning option: Serve with a salad and fresh, warmed pita bread. You may use curry powder instead of the other spices if you like. Start with 2 teaspoons and go from there.

PUMPKIN CAKE
Serves 8

This recipe was the result of, as it turns out, a fortunate accident. I was preparing a similar pumpkin cake recipe and inadvertently doubled the eggs. I then kept going with the alterations and was very happy with the results.

6 large eggs, separated
1 cup sugar: Sucanat or Rapadura
1/2 tbsp. baking powder, non -aluminum
1 ½ cups almonds, finely chopped
Pinch of grated nutmeg
Grated zest of one lemon
6 tbsp. all-purpose flour
2 cups pumpkin, cooked
A little butter for greasing

Preheat the oven to 375 degrees

Bake a small sugar pumpkin in a 375 degree oven until tender, about 50 minutes. Set aside to cool. When cool, remove skin and seeds and very finely chop.
In a bowl, beat the egg yolks with the sugar until fluffy. Add the baking powder, almonds, nutmeg, lemon zest, 5 tablespoons of the flour and the pumpkin. Mix until well blended. Beat the egg whites and fold them gently into the batter. Butter a 9 in. spring form pan and dust with the remaining 1 tablespoon flour. Pour the batter into the pan and cook in the oven at 350 degrees for about 1 hour (covering the top with foil after 40 minutes of cooking). Cool on a wire rack. Turn out onto a platter and garnish, if desired. Serve at room temperature.
Per Serving: 334 Calories; 17g Fat (44.5% calories from fat); 10g Protein; 38g Carbohydrate; 3g Dietary Fiber; 140mg Cholesterol; 137mg Sodium.
Serving ideas: This cake is not too sweet and very yummy. Serve as a healthier dessert or even for breakfast with a nice winter fruit salad. Garnish with thinly sliced lemon zest and mint leaves or freshly grated nutmeg.

My Healthy Doggies!

2008-10-11T12:12:00.000-07:00

Hello everyone!

I know this is not a pet health blog, but personally I take my dog's health seriously and feed them organic food and make sure they get plenty of exercise and of course, affection. Wilma is my very sweet, almost 8 month-old, ball of energy and Patch is my 10 year-old and is without a doubt, the best running dog ever. He has slowed down a lot, but is trim, fit and very healthy. I have tried various recipes for dog biscuits and here is my latest. Wilma loved them and Patch thought they were o.k. We walk up the hill to see the sunrise almost every morning. Patch lays down and takes it all in and Wilma sits and looks only after she has run around full speed ahead for a while. I sip my tea, enjoy the view and laugh! Oh, the simple pleasures.

1/2 cup chopped carrots

1 cup tightly packed spinach leaves, chopped fine

1/2 cup coconut flour (you may use a different flour if you like, but coconut flour is very dense, so you might have to add a bit more)

1/2 cup peanut butter

3 tablespoons nutritional yeast

2 tablespoons oat bran

2 tablespoons olive oil

2 tablespoons water

You may chop the veggies and mix the rest in by hand or use a food processor, beginning with chopping the veggies first and then added the other ingredients.

Knead for a minute or two, roll to about 3/8 ths of an inch, cut into whatever shape you like, and place on a parchment-lined cookie sheet. Bake in a preheated 400 degree oven for about 25 minutes, turning once.

Next week I'll have a recipe called Bailey's Biscuits courtesy of my sister Dorothy.

In good (doggie) health,

Patty

Summer's Bounty

2008-09-12T08:59:00.000-07:00

No matter where you live in the northern hemisphere, September is harvest month and the season of golden light, harvest moons, warm days and cool nights reminding us that autumn is just around the corner. Sounds peaceful and calm, but harvest time is anything but! Many are working long days bringing in bushels of tomatoes, endless zucchini, red peppers, and of course grapes. I will let the winemakers deal with ‘the crush,’ but will offer you some suggestions for the aforementioned vegetables. If you don’t have your own garden, be sure to visit your Farmer’s market for the freshest organic, seasonal vegetables.

Recipe #1: Summer in a Pan: Tomato and Squash Tart
This is great served with some crusty French bread; we have wonderful local choices.

Serves 8

2 large tomatoes, about 1 pound, vine ripened
1 medium zucchini, about 8 ounces
1 medium summer squash, about ½ pound
1 large potato, thinly sliced, no need to peel
1/2 cup chopped onion
1 cup Swiss cheese, grated, divided
1 teaspoon sea salt
1/4 cup fresh herbs, basil, oregano, rosemary and parsley are good choices
1/2 teaspoon black pepper
2 eggs, lightly beaten

Preheat oven to 400ºF. Butter a 9-inch pie plate or shallow casserole dish. If you prefer, you may rub with olive oil, instead of using butter. Remove stem ends from tomatoes; cut in half through stem end; thinly slice crosswise. Cut zucchini, summer squash and potato in half lengthwise; thinly slice crosswise. In a large bowl, combine zucchini, summer squash, potato, onion, 3/4 cup of the Swiss cheese, eggs, salt, fresh herbs, and pepper until well mixed. Arrange half of the tomato slices on bottom of pie plate. Evenly spoon vegetable mixture over tomatoes, pressing slightly to flatten. Arrange remaining tomato slices on top. Bake until vegetables are tender about 50 minutes. Sprinkle the remaining 1/4 cup of cheese for the last 10 minutes of cooking.

Per Serving: 108 Calories; 5g Fat (42.2% calories from fat); 7g Protein; 9g Carbohydrate; 2g Dietary Fiber; 60mg Cholesterol; 294mg Sodium.

Recipe #2: Zucchini Pizza

Personally, I prefer to leave out the ground turkey, but certainly add it if you like. If you don’t use the turkey, serve with a green salad with garbanzo beans and then you have a complete protein (brown rice in the pizza, plus the beans=complete protein.) You may use less cheese if you like or change the type of cheese used.

Serves 6

4 cups zucchini, grated
2 cups brown rice, cooked
1 1/2 cups Monterey jack cheese, or mozzarella, grated
2 eggs, beaten

1 pound ground turkey
1 medium onion, chopped
1 1/2 cups marinara sauce
1 teaspoon oregano, or 3 tablespoons fresh, washed and chopped
1 teaspoon basil, or 3 tablespoons fresh, washed and chopped
2 cups cheddar cheese, grated

1. Combine the grated zucchini, brown rice, jack cheese and the eggs. Press into a greased 15X11X1" jelly roll pan. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

2. In medium skillet, brown ground turkey with onion and herbs. Set aside.

3. Pour marinara over crust, sprinkle with turkey mixture and top with cheese. Bake at 425 degrees for 15 minutes. Let stand 5 minutes before serving.

Per Serving: 677 Calories; 32g Fat (42.6% calories from fat); 38g Protein; 59g Carbohydrate; 4g Dietary Fiber; 187mg Cholesterol; 739mg Sodium.

Recipe #3: Creative Sautés

This one is a non-recipe, my favorite way to cook.

Wash, slice or chop all the fresh, seasonal veggies you can get your hands on! Pat dry so you won’t be splattered by oil when you add them to the pan. Also have fresh herbs, sea salt and freshly ground pepper handy.

Place a large sauté pan over medium heat and warm. Add a little olive oil or if you like simply vegetable broth. When you place cold oil in a warm pan, it spreads faster and you actually use less oil. Warm pan, cold oil.

Remember to add the vegetables that take the longest to cook first. I like to add slices of onions and let them cook for a few minutes, then I add sliced or chopped red pepper. Again, cook for a few minutes. Remember that if you add too many veggies all at once they will most likely steam instead of sauté, which, by the way, is fine too. Next I add thinly sliced greens such as kale (my personal favorite) or chard and at this time I add the summer squashes such as zucchini, crookneck or patty pan or a combination thereof. I also wait until now to add some minced garlic and chopped fresh herbs. In the summer, basil and thyme are wonderful flavors with all these veggies. Sea salt and pepper to taste. That’s it! Serve with baked tempeh or roast chicken.

If you have leftover veggies, in the morning place them in a pan with a bit of broth (not too much) and warm. Break eggs on the top and cover the pan until the eggs are poached. This is one of my favorite breakfasts. Remember that when you eat a healthy breakfast you set your intentions for the day.

In good health!
Patty

Stress Eating and Stress Non-Eating

2008-08-19T11:03:00.000-07:00

You just lost a loved one to cancer, you caught your spouse having an affair, your job was ‘downsized,’ finances are a mess, your teenager is in trouble, you are taking care of an elderly parent and the aforementioned teenager? …Anything else you can think of that is causing significant stress?

You find yourself with a spoon and an open jar of peanut butter or simply go right for the Ben and Jerry’s. Actually, you are not picky at all as long as you can keep stuffing food of any kind in your mouth; generally, however, the richer, the better.
You are a stress-eater, or equally dangerous, stress-drinkers, drinking alcohol to numb your frazzled nerves, often followed by high-caffeine drinks to rev you back up. Some of us are stress-non-eaters, equally dangerous. We simply stop eating and our body feeds on itself wasting our muscles and affecting our brain chemistry, adding to our already depressed state.

Sometimes understanding the body’s physiological response can help us to make better choices. For our Neanderthal ancestors, when in danger, you either had two choices; you stand and fight or you take flight. Either way, the body has a system that kicks in immediately. Your brain signals your body to release a hormone called cortisol that begins a cascade of responses. You become highly alert, your heart races, breathing becomes faster; blood vessels constrict and divert blood from functions such as digestion, (making some prone to upset stomach or diarrhea,) to muscle mass, so as to make that fast getaway. These fight or flight stress responses keep us alive in a highly stressful situation.

Chronic stress is another story. The initial stress reaction does not turn off and the production of cortisol continues. Chronic stress depletes your energy reserves; therefore your body craves calorie-laden foods to rebuild energy stores. In our body’s innate wisdom, the fat reserves are stored right in our abdomens where they are easily called upon. Nutritionists often refer to this as one’s ‘stress-meter,’ or ‘cortisol-meter.’ An unfortunate side note is that abdominal fat, also known as visceral fat or intra-abdominal fat, is a marker for fat around vital organs, increasing our risk to high cholesterol, insulin resistance, diabetes, heart disease, stroke and some types of cancer. Prolonged stress also increases your risk of obesity, infection, because of decreased immune function, anxiety, depression, sexual dysfunction and memory problems.

Now that you understand the dangers, what to do?
Mental health. This is the biggie. Sometimes we simply can’t do this alone; the situation is bigger than ourselves. Personally, I had a situation in my life that spun me completely and without my daughters, son, and sisters, Mom and girlfriends constantly cheerleading me, my healing would have taken a very long time. I am a stress non-eater and someone was always asking me what I had eaten that day to help keep me on track.

If you can, take advantage of a trained mental health professional OR try to get in touch with your spiritual side whether that be church or temple or meditation; whatever you do to feel a power greater than yourself or simply to realize that you have the power within you to get through this situation. Talk to someone, share your emotions and know you will feel better. You will, I know.

If you are a stress eater, first you need to recognize the fact that you are opening the freezer door. If ice cream is your weakness, why not put a sign on the freezer saying, “Go for a walk instead.” Or have an apple with a little peanut butter on it. Basically, we’re talking about redirecting our focus to healthier choices that won’t make you feel guilty and hard on yourself afterwards, which, as we know, increases our stress.

If you are a stress non-eater, perhaps you need to place cards about the house saying, ‘Please feed me, I need fuel.’ Again, make healthy choices.
Graze. Have healthy snacks at your home, office and with you at all times. Yes, snacking is healthy! Keep raw (never roasted, you don’t know what kind of unhealthy fat they have been roasted in) nuts and seeds with you. Now here is the key. Don’t eat a cup of walnuts or almonds, (which are excellent choices) or you will be overeating yet again. A portion for most people is 15-20 almonds and ¼ cup of raw pumpkin seeds. If you like a roasted flavor, you can simply place them in a skillet on the stove (no oil needed) and stir them for a few moments until they are golden brown. Vegetables and fruit are excellent choices for snacks. Raw cauliflower, broccoli, carrots, celery, jicama with a bit of salsa, or a piece of fruit are great choices.

Prepare. Even if you are terribly depressed, please take just a few moments to pull yourself up and be healthfully selfish. If you are a caregiver, remember that you can’t take care of anyone else if you are not strong and healthy yourself. Remember, that this too shall pass and that you will feel better. Believe it! I know it’s true. Plan some easy menus. Throw a chicken breast and veggies in the oven and go take a bath. Or steam some veggies and sauté a piece of fish. Brown rice takes 1 minute to place in a pan and while it’s simmering, go for a walk; with your kids if you have them. This is a healthful diet for you and your family. If you are a vegetarian, please do not turn into a ‘junk-food vegetarian’ consuming only cheese burritos and kidding yourself that it’s healthy. Steam some tempeh and marinate it in your favorite marinade before placing it in a pan with lots of veggies and baking, just like the chicken dish.

Plan to be healthy. Remember, we all need healthy fats, adequate protein and healthy carbohydrates (not white bread, but veggies, whole grains, beans and the like) all three macronutrients (macro means large) are needed for health. Balance your diet.

Drink plenty of water. Unless you have kidney problems, drink 8 glasses of pure water a day. Herbal teas are another good choice, or if you like ‘fizz,’ try mineral water with a bit of fruit juice. Remember, that alcohol is a depressive, and that is the last thing you need. Sodas are a huge health problem, laden with either sugar or fake-sugar (chemicals, almost worse) and should be avoided. Watch your caffeine intake.

Exercise! This is vital! You will feel so much better. We all know we need to exercise, but think we’re too busy to do it, but remember that there is always time to do the things you really want to do. Make exercise one of those things. Find something that you like to do, and then you will be more likely to stick with it. Join a gym, walk, chase your kids, dance around the house. Do some strength bearing exercises such as light weights or pushups. Strength bearing exercises are wonderful for bone health. I understand that when you are depressed, you simply want to crawl in bed and make the world go away, but please make yourself get up and walk in nature if you can or move in some fashion.

Be cognizant of your food choices or sometimes lack of food choices. Trust that you will be healthier each day that goes by and this will help your mental well-being. Soon you will be making healthy choices without having to remind yourself to do so. You don’t need good luck, just education and well wishes, which you now have!

In good health!
Patty

Regaining Vitality through Healthy Adrenals

2008-05-20T09:35:00.000-07:00

In the spring time, many people feel a renewed vitality harmonizing with the natural rhythm and flow of nature. Everything is fresh and new; energy abounds and often a new sense of purpose. What if however, you have a high-stress job, a too-busy lifestyle and are feeling burned-out? Perhaps you have suffered the loss of a loved one or relationship. Everyone seems to feel spring-fresh but you! You feel burned out. How do you regain your vitality?

The Adrenal Glands (and how they affect how you feel)

Anatomy and Physiology is where we begin: The adrenals are two little triangular shaped organs that are situated atop the kidneys. They are the major glands the body uses to respond to stress. Two hormones, adrenalin and epinephrine, raise the blood sugar, blood pressure and promote energy production in response to emergencies, often known as ‘fight or flight.’ Longer-acting anti-stress adrenal hormones such as cortisone and cortisol are also produced as is the adrenal hormone, aldostreone, which causes sodium retention and increases the blood pressure. When the adrenals become depleted, the body is unable to handle stress well.

How to Heal from the Effects of Adrenal Overload or Burn-out

With regards to the foods we eat, some people become stress-eaters, while others become stress-non-eaters, neither option a healthy one. Adrenal burnout may be caused by a single event or prolonged circumstances. Recovery from adrenal burnout is certainly possible, but it takes time and usually requires a change in diet, lifestyle, and attention to one's emotional and spiritual health.

A whole-foods (brown rice, not white rice, as an example) diet, preferably organic and seasonal, is an important factor for everyone. Eat a little protein with every meal; eggs, poultry, almond or peanut butter and nuts are good sources. Consume plenty of vegetables, rotating all of your proteins and vegetables so you don't eat the same thing every day. You are more likely to obtain all the nutrients you need and less likely to develop food sensitivities when you rotate your diet. My general rule is, if you eat it today; don’t eat it for 4 days.

Many people have sugar cravings during times of high stress, which by the way includes alcohol. Stay away from processed foods. Be sure to drink at least 8 glasses of pure water a day and obtain plenty of sleep, preferably 8-9 hours per night. The B vitamins, vitamins A and C as well as zinc may be helpful. Just a side note, drinking alcohol on an empty stomach is hard on your stomach lining and burns up B vitamins at a much higher rate, so when you do drink alcohol (certainly not when you are trying to heal yourself) always have something in your stomach first.

Personal Practices that Heal

There are spiritual, emotional and mental health aspects of adrenal burn out that are imperative to regaining your health. A key to recovery from burnout is improving attitudes and values. Negative thinking is a bad habit that eventually wears down the body and of course, affects your health and the health of those around you. Anger, worry and fear place added stress on the adrenal glands as well as the immune system.

Many techniques and choices are available to help shift one's thinking. Perhaps therapy is a good choice for you. Reading inspirational books or listening to beautiful music may be helpful. Chat with trusted loved-ones. Remember that searching for love outside of you is not the answer. Find the love inside yourself first, and then find the companions and activities. Sometimes we can’t trust our own instincts when we are completely burned out. It is important to listen to the wisdom of the body, and not be blinded by fixed ideas and habits that no longer serve us. Most people live their lives based on fear of change and the blessing of burn out is that often an awakening can manifest within you. Adrenal burn out can be a wake up call and the first step to living a simpler life. You don’t necessarily need to sell everything you own and move to a tropical island, but then again, maybe you do! It’s not always running away from life when you choose to make big changes, but running to a new life.

Following are links to simple recipes full of the vitamins that your adrenal glands will love. Take care of yourself.

How’s this one for easy? Sprinkle homemade popcorn (no microwaves please) with a little olive oil, fresh garlic or garlic powder and nutritional yeast. Nutritional yeast is high in B vitamins and has a bit of a cheesy flavor.

A New You This Spring

2008-04-15T12:12:00.000-07:00

Renew Yourself this Spring!

Spring is the time of year when the natural world awakens from winter slumber. The sun seems brighter, days are longer and the warmer weather invites all of life to be renewed. Spring is a natural time for each of us to make changes in our habits and lifestyle that put us in harmony with the rhythm of the season. You can replace old habits with new and by next winter, you will not have the typical winter weight gain because of food and drink excess.

The Season of Cleansing begins with the Liver

Chinese medicine teaches us that each organ is associated with a season. In the spring, the organ is the liver, which is the most important cleansing organ in the body. In the nutrition world, when all else fails, support your liver.

The liver processes toxins for excretion and sends them to the intestines for elimination. Fiber binds with toxins so they are not reabsorbed into the blood. When you don’t eat enough dietary fiber (vegetables, fruit, whole grains, beans and legumes) and drink enough water, you reabsorb toxins. Constipation is very common among both adults and children. Headaches are common complaints for those with constipation. Many people who have migraines are simply constipated. The kidneys, skin and intestines are active in cleansing.

Ring in the New!

New habits to replace old bad habits.

If you begin with the mind-set of additions rather than subtractions, then your chance of success is greater. Add more water, vegetables, fruit and plant foods to your diet. Eat more whole grains, beans, legumes, raw nuts and seeds. When you add more of these foods to your diet, you won’t be hungry as these foods are naturally filling. Foods high in chlorophyll will help boost immunity and assist the body in removing toxins. Leafy green vegetables are a great choice. The supplements Spirulina and chlorella are also effective cleansers.

Here are a couple recipes to get you going. Enjoy the spring!

Best Kale Salad Ever and Dolmas with Feta and Cranberries

Grilled veggies

2008-03-31T11:50:00.000-07:00

Hello everyone,

Our neighbors brought us some asparagus out of their yard yesterday. I had just purchased some so I decided to grill what I purchased and will most likely eat Frank and Cynthia's raw. All I did was get out my cast iron grill pan and place a little olive oil in it, over medium-high heat. I sliced some red inion and a zucchini and grilled them, turning once, until golden. I placed those veggies in a bowl. I then grilled the asparagus with some red pepper and also placed those in the bowl. Lastly, I cut up some fresh lemons (also a gift from my new neighbors) and grilled those. I chopped up about half the lemons and added those to the veggies and left a few slices whole for garnish. I'm going to grill some great local sourdough bread, spread the slices with goat cheese and serve with the veggies and a Caesar Salad. Yum!

In good health...and taste,

Patty

In a Spring Cleansing Mood (with my friend Liz)

2008-03-24T13:04:00.000-07:00

Hello everyone,

Spring is a great time to think about cleansing and starting fresh. Be sure to check out the class calendar and sign up for the amazing "Doctor Saturdays." Today, however, I would like to introduce you to Liz Baughman. Liz is a Detoxification Coach with has worked with Dr. Elson Haas and has helped people create their own health for 20 years.

I enjoyed Liz's recent article and hope you will as well.

Juicing always does a body good! Juicing is the fastest way to get live, fresh ingredients into the bloodstream, which is like the river of life in our bodies. If our body is polluted with unhealthy foods, the river will be adversely affected. The bloodstream feeds every single cell in our body bringing nourishment to each cell and taking away damaged cells so that may be excreted. The purity of the bloodstream determines how you feel and fight off disease. Juicing is the best way to detoxify your bloodstream, bringing relief to the body. The stomach can more easily process vitamins, minerals and fluids while using less of the bodies energy. The juicer has done much of the stomachs work by breaking down the food into digestible form.

Daily juicing provides needed fluid to the cells, flushes toxins from cells, replaces expended vitamins and mineral, builds up a store of vitamins and minerals, and assists with regular bowel movements. In the following recipes, you may add garlic to taste.

Morning Calm

2 cucumbers, 8 stalks celery, 8 kale leaves, 1/4" ginger

Eye Opener

2 cucumbers, 1/2 juiced lemon, 2 garlic cloves, 1/2 head cabbage, 1/2 bunch cilantro

Morning Mantra

8 stalks celery, 1/2 bunch spinach, 1/2 head cabbage, 1/2 bunch parsley, 1/2 lemon, fennel to taste, tamari to taste

Contact Liz for her Immune builder juice, mineral tonic and many other great recipes.

Liz Baughman

707-483-9848

liz@ecstaticwellness.com

Mr Bad Food

2008-03-15T16:07:00.000-07:00

Hello everyone,

A couple of weeks ago I happened upon a site with an article from Mr. Bad Food, a.k.a., John McGran. I found it informative and emailed the author asking permission to reprint his article. Turns out that John is in the editor in chief of www.diet.com and he asked me to be one of his expert "bloggers." My article/blog as a nutrition expert/chef will begin in April. Who knew? Here is his article that started it all...

10%20Foods%20To%20NEVER%20Eat.doc

Spring Cleanse in May

2008-03-14T12:08:00.000-07:00

Hello everyone,

May is Spring Cleanse month at the school. For the first 3 Saturday's in May, I will have a guest doctors speaking about various ways to cleanse your body. May 3rd is Dr. Elson Haas who will be taking about the Purification Process and the 5 R's: Rebalance, Remove, Replace, Reinnoculate and Repair. On May 10th, Dr Ed Bauman will teach Pollution Protection and how to minimize damage from environmental toxins. On May 17th Dr. Michael Lipelt teaches us how heavy metals effect our bodies and the planet and what we can do about it. All 3 seminars include a lunch prepared by Patty. Each is $65.00 per person or all 3 amazing classes for $180.00. Please see the web site for all class details. You won't want to miss this series.

In good health,

Patty

Simple Tips to Beat Your Sugar Habit

2008-03-10T13:44:00.000-07:00

Did you know that the average American consumes almost 150 pounds of sugar a year and that much of it is hidden? How does this over consumption of sugar, some would say addiction, begin? Mother’s milk is naturally sweet and also represents warmth and nurturing, which may explain why under times of stress, many reach for something sweet.ds

It’s important to understand what sugar is and how it affects your health before learning how to give up the white stuff. The term sugar refers to sucrose, also called table sugar. Commercially produced table sugar comes from either sugar cane or sugar beets. The sweetener High Fructose Corn Syrup (HFCS,) found in many processed foods has replaced regular sugar in a considerable number of products. It is six times sweeter than sugar and does not act the same way as sugar in the body. HFCS does not stimulate insulin production; it is processed more like fat. Some experts believe that it actually converts to fat faster and easier than regular sugar. Its super sweet flavor could contribute to sugar cravings.

Now that you know what sugar is what does it do in your body? There is the obvious disease- type two diabetes, that is closely linked to the over consumption of sugar and the consequence, obesity, but sugar also causes inflammation in the body and inflammation is associated with everything from acne and wrinkles, to arthritis, heart disease and depression. Sugar suppresses your immune system, can cause chromium and copper deficiencies and interferes with the absorption of calcium and magnesium, which can lead to osteoporosis. Sugar leads to tooth decay, can lower your vitamin E levels, and even weakens eyesight.

Sugar cravings are very real for many people. Many former alcoholics have intense sugar cravings because sugar acts very similar to alcohol in the body. For many, alcohol acts like a gateway drug to the over consumption of food. White flour, white potatoes, and white rice all convert to sugar in the body. These will all cause the high rise of insulin and the drop in blood sugar that leads to sugar cravings.

How does one begin to kick the sugar habit?? For some it’s better to go cold turkey and give it up completely. For most, however, a slow and easy approach is better. Here are some tips:

Change to natural sweeteners. Raw honey, maple syrup, and agave nectar are less processed than sugar and still have their nutrients intact. They burn more slowly in the body and do not cause weight gain as quickly. Remember they are still sugars, so limit the amount you eat! The less you consume, the less you crave. The herb stevia is also a good choice.
Become a label reader; anything that ends with ‘ose” is a form of sugar (fructose, sucrose, maltose). “Ols” such as mannitol, sorbitol, xylitol and maltitol, are sugar alcohols and are common in breath mints and gum.
Keep sugar and all sugar products out of the house, so you won't be tempted and give in during times of stress and hunger.
Soda and juice are high in sugar, so eliminate or reduce your consumption.
Eat Your Vegetables! Leafy green vegetables replenish the vitamins and minerals you have been losing to sugar.
Drink more water- 8 glasses a day. We often mistake thirst for hunger. The next time craving strikes, drink some water and see how you feel.
Stay away from artificial sweeteners! They are a chemical and not a food. Don’t eat any fake foods!
A little bit of protein is much better for you in the morning because it will create satiety holding you over until your next snack or meal. Eat some form of protein at every meal to help cravings.
Exercising will reduce cravings.

Generally speaking slow and steady changes are more likely to offer life long success. Good luck!

Please respond to this blog with a question, or personal experience of your own, by choosing the "comments" link below. View my Cooking Classes or Website Home for more information.

Great cookies...

2008-02-22T17:59:00.000-08:00

Hi everyone,
I know I just wrote something yesterday about the upcoming non-gluten baking class, but yesterday I made some pretty great cookies. Aren't they pretty?
See you on the 29th! Again, if you can't make it, I will be filming the class and the DVD will be available for you.
In good health,
Patty

Non-gluten class in March

2008-02-21T09:20:00.001-08:00

Hello everyone,
There are so many people who can not tolerate wheat and gluten that I have been giving the subject a lot of time lately. The biggest challenge for most is baked goods. As many of you know, the gluten in wheat and other products is what gives baked goods their texture. Non-gluten breads are often compared to the proverbial hockey puck. I have been mixing and brewing in honor of my Celtic roots to come up with some wonderful non-gluten recipes for you and your family.
Many of you receive my E-Newsletter and in January I wrote about gluten intolerance to an amazing response. I was asked by Jennifer to add a non-gluten baking class to assist the more than 900 bay area families who have a member who is either gluten intolerant or who has celiac disease.
The photo is of my Walnut Multi-grain bread, which as you can see is a winner! If you don't live next to my school, have no fear. I will be filming the class and the film and recipes will be for sale on my web site. I have had a lot of requests to do on-line classes and this will be my first offering.
In good health,
Patty

Some tips...

2008-02-21T09:11:00.000-08:00

Hello everyone,
Well, now you know what sugar is exactly, what is does to your body and how to recognize its hidden forms. Now here are a few tips for you so you can begin your sugar detoxification. There are many more specific ways to wean yourself from sugar so call or email me (no matter where you are) and we can set up a nutritional consultation for your personalized program.
For some it’s better to go cold turkey and give it up completely. For most, however, this would lead to failure and a slow and easy approach is better. Here are some tips:
• Change to natural sweeteners. Raw honey, maple syrup, and agave nectar are less processed than sugar and still have their nutrients intact. They burn more slowly in the body and do not cause weight gain as quickly. Remember they are still sugars, so limit the amount you eat. Try stevia, an herbal supplement that is very sweet and can be found in your local health food store. You can also grow your own plant if you have a yard or a patio.
• Keep sugar and all sugar products out of the house, so you won't be tempted and give in during times of stress and hunger.
• Reduce the amount of sugar you consume - the less you eat, the less you crave. Don’t forget, soda and juice are high in sugar.
• Root vegetables like yams, sweet potato, carrots and beets provide a sweet flavor that satisfies the palate helping to reduce your cravings.
• Eat Your Vegetables! Leafy green vegetables replenish the vitamins and minerals you have been losing to sugar.

In your consultation we will talk about protein, water, exercise, chromium, and how they affect your sugar removal program and many other ways to assist you in reducing you and your families sugar intake.
To your health!
Patty