Purge That Fridge

Now that you've taken care of the pantry, it's time to visit the fridge. This is another place where poor choices abound, and you'll need to completely re-think what you have in the house, if you are serious about losing weight, getting healthy, and preventing disease.

Here are some wise words from Dr. Weil, foremost expert on healthy aging:

Get rid of:
Whole or two-percent-fat dairy products, creamers with artificial additives or sugars, regular margarines or spreads that contain “partially hydrogenated oil,” yogurt with added sugary fruit or artificial sweeteners, and American or processed cheeses, “cheese food” and cream cheese.

Replace with:
Organic, hormone-free skim or one-percent-fat milk, organic soy, almond, rice or oat beverages (look for organic soy products that do not contain the thickening agent carrageenan, and that are calcium-fortified), low-fat, organic yogurt (plain or a lower sugar vanilla - add your own organically grown fruit), and small amounts of natural, hard cheeses or varieties of soft cheese that are naturally lower in fat.

The following summarizes some of the specifics of a diet intended to prevent inappropriate inflammation, reduce the risk of age-related diseases, and promote optimum health at any age.

• Aim for variety.
• Include as much fresh food as possible.
• Minimize your consumption of processed foods and fast food.
• Eat an abundance of fruits and vegetables.

For those of you who requested a copy of The Pantry Purge chapter from my book, Get Your Body Back, I'm terribly sorry for the delay. We had a computer melt-down and are still waiting for the retreival of our Word files, which have been promised to us by later this week. I promise to send the chapter to you, as soon as I can.

Meanwhile, other thoughts on purging the pantry...watch out for culprit foods at office functions and various gatherings. If you don't have the foods at home, and wouldn't buy them for your pantry or fridge, why would you eat them when they're free. In other words, once you make the commitment to yourself tht you are going to put only healthy, wholesome, nutrient-rich foods in your body, extend that promise to all eating, including away from home.

More on that on my next blog...

Is Your Doctor Dangerous To Your Health?

We are taught as children to trust the doctor, to suffer the pain of procedures like shots and giving blood samples, because it's good for us. How difficult it is to become adults, only to discover that our doctor isn't always right, doesn't always know best, and sometimes is downright incompetent.

If you want a taste of reporting that really questions the wisdom of most of the medical profession today, start to read www.mercola.com and learn. I became acquainted with Dr. Mercola's site a few years ago when I first started studying natural nutrition. One of my favorite aspects of his work is when he goes into local grocery stores and exposes harmful and deceitful advertising on package labels. He's intelligent and factual, and believes that we should listen to our bodies, and not to food manufacturers and doctors, who are often paid to pass out information and prescriptions by the drug companies themselves.

So today, MSN news reports on a study that was conducted on medication errors in hospitals, sometimes resulting in death. A non-profit organization reviewed not just a few medication errors, but 11,000 of them, reported by 500 hospitals. Next time you place yourself or your children in the hospital for surgery, be prepared...here's an excerpt from the story:

TUESDAY, March 6 (HealthDay News) -- Medication errors that occur during the course of a surgical procedure are three times more likely to harm a patient than errors committed during other types of hospital care, a new report shows.

Some 5 percent of such errors resulted in harm, said Diane Cousins, vice president of the department of Healthcare Quality and Information at the United States Pharmacopeia (USP), which conducted the survey. The nonprofit group sets safety standards for pharmaceutical care that are used worldwide.

The report analyzed 11,000 errors reported by 500 hospitals between 1998 and 2005. This is the largest known analysis of medical errors related to surgery, according to the USP.
Overall, there were about 500 harmful errors, including four fatalities, one of which involved a child.

Errors were most common in the operating room and were most likely to affect children. Almost 13 percent of pediatric errors resulted in harm, proportionately higher than any other group studied.

If you want to read the whole story, go to http://health.msn.com/guides/surgery/articlepage.aspx?cp-documentid=100157359&GT1=9145

In her book, Pathology and Nutrition, author Liliana Stadler Mitrea states, "For us to be healthy and become more and more balanced, as individuals and as a society, we need to know more about what causes imbalances and ultimately, disease.

Does that mean we can all become Nutritionists? Of course not. I don't need to learn how to do a tune-up on my car. We can only be expert in so many areas...I take my car to an expert. So in the area of nutrition and understanding imbalances and disease, I recommend you speak to a professional holistic nutritionist. We study the effect on the body of food, emotions, environment, age, and much more.

Be an expert in the areas that really excite you...as they say, do what you love and the money will follow. A holistic nutritionist should be able to pass along enough information, when you need it, to give you the basic foundation of good health. Sometimes lifestyle adjustments are needed to move toward optimum health but the intervention will be based on natural solutions. They involve listening to your body and providing it with what it asks for, and protecting your body against what harms it.

Am I saying that all doctors are bad? Of course not. But blind faith may not be the right course of action when it comes to seeking out a doctor's advice. Ask around. Look for a doctor that believes in a holistic approach. If your doctor doesn't know much about nutritional options (many don't), he/she should be willing to refer you to someone who is an expert in that area, to complement everything your doctor is suggesting.

After all, who is responsible for our medical care? As always, we are responsible for ALL of the decisions that we make for ourselves. Choose your practitioners wisely.

I will carefully and thoughtfully answer any questions you may have about your nutrition and the effect it has on your body. Please e-mail your questions to billiesinclair@mybodywise.org

Purge that Pantry

Most pantries hold a confusing mix of healthy and unhealthy food items, but cleaning out the questionable ones and replacing them with better choices isn’t really all that difficult.

1. Toss out any cereals and breads that are refined, pre-sweetened or made with white flour, and replace them with organic, high-fiber cereals, organic and natural instant varieties of hot cereals, and whole-grain breads.
2. Replace instant soups (which can be very high in sodium), rice or noodle mixes (often high in sodium and undesirable fats) and instant drink mixes (such as iced tea, instant coffee and sugary hot chocolate mixes), with whole grains, dried beans, peas and lentils, and high quality green, white or oolong and herbal teas.
3. Add some spices - an important part of the anti-inflammatory kitchen and diet. Herbs are best when used fresh, but dried herbs, such as basil, sage, thyme, and rosemary, can keep their healthful characteristics and aroma very well.

Instant everything - that's a common marketing ploy in today's fast-paced world. You are told that you don't have time to cook and you say, "Hey they're right - I don't have time to cook" and you buy what the big companies tell you to buy.

If you've been reading this blog for a while, you know I advocate a return to the kitchen. Of course, we're all busy but saving time in the kitchen can cost you in other ways. The body is capable of adjusting to almost anything, for a while. But is it fair to ask so much of your body on a daily basis, and give back so little? You can't do that to your car. Ignore the maintenance of your car and it will sputter and croak when you need it the most - same goes for your body. And then you'll be scrambling.

Of course, I'll be there to pick up the pieces but, do we really have to go there? Remember, forewarned is forearmed. You have the chance to change your bad habits now, stop listening to the words of big-business, whose only intention is to fatten their wallet, before your body starts to rebel and break down.

If you won't believe that white sugar and flour can hurt you, that cans, bottles, and boxes of everything cause your body enormous amounts of stress, then I can't help. Are restaurants any better? Of course not - their job is to get you coming back for more, so portions get larger and ingredients get tastier...but have you ever asked what's really in those creamy sauces and those tasty desserts? I dare you to ask and be prepared for vague answers, if any at all.

Next time you're at your favorite fast-food chain, ask for the Nutritional Information sheet. These sheets are supposed to be readily available for the customers but usually, they're hidden away and the staff bring them out only on request. You'll be shocked at the calorie content, and even more shocked at the ingredient list, of most of your favorites. How long are you going to keep feeding your body garbage, and in excess amounts?

Some people need to learn everything the hard way. I just hope that, when your body breaks down, you'll finally listen. If you'd rather listen now, I commend you. If you're willing to take your car in for routine maintenance, give your body the same regard. Don't wait for the breakdown, start now to clean up your pantry, and put healthy food choices in your home. It may take a little time to learn new habits, to cook a little extra at dinner so you have your lunch for the next day. I have a whole chapter on the Pantry Purge in my book, which I will happily send you by e-mail for free.

For a copy of the chapter on the Pantry Purge, send me an e-mail at billiesinclair@mybodywise.org and let's get started on cleaning up your kitchen and your body, before it's too late!

Billie

Helping Teens Make Better Food Choices

So today, let's cover the topic of what teens are eating and how to help them make better choices.

Peer pressure is a real challenge for people who want to eat well, no matter what age. The office baseball team spends 90 minutes on the field and 90 minutes in the pub afterwards. It's someone's birthday and you're expected to join the festivities, eating and drinking late into the night. You've done well with your eating all week and, because it's Friday, some kind work-mate decides to treat everyone to a big box of Tim Horton's. How do you stick with good choices in the face of all this tempation, from well-meaning friends and associates?

If you think it's tough as an adult, imagine the difficulty that teens have with good eating. All of their friends are eating their meals at Wendy's, Burger King, MacDonald's and Pizza Hut. No one eats in the cafeteria and, if they did, the food's not much better there. And today, vending machines are standard fare in many high school hallways. Add to this the onslaught of TV commercials, telling your kids that stuff in a box contains vitamins and minerals, and everything they need to grow up healthy and strong.

What's a parent to do? Concentrate on the meals you can control - breakfast, supper, and (sometimes) after-school snacks. And give them some basic supplements for nutritional insurance.

Your teen needs a moderate amount of protein, a lot of fiber and minerals, and very little fat, sugar and salt. Many recent studies have linked fats to cancer, heart disease, high blood pressure, and arthritis. A diet high in salt contributes to hypertension and strokes. Sugar supplies calories without nutrients and contributes to obesity and several vitamin and mineral deficiencies.

Your teen needs a variey of nutritious foods: fish, poultry, lean meats, eggs, fresh and dried fruits, nuts, seeds, beans, vegetables, and grains (rice, corn, oats, wheat, etc). At home, avoid serving high fat foods, sugar, and phosphates (found in preservatives and soft drinks).

In the Get Your Body Back program, we talk about your pantry. If it's not there, you can't eat it, so make sure your teen only has healthy choices in the pantry. Today we'll focus on breakfast. Here are some healthy suggestions and recipes that teens can make when they're in a rush (which is almost always):

Teen Healthy Breakfast Solutions

1. Fruit salad or cut-up fruit on a plate
2. Low-fat cheddar or monterey jack cheese on whole grain toast
3. Homemade Granola
4. Sesame Waffles (teens like gadgets; buy a waffle iron and supply the pre-mix)
5. Pancakes
6. Protein Shakes

Homemade Granola
(makes 7 cups)
3 cups rolled oats
1 cup oat bran
1/4 cup sesame seeds
1/4 cup flaxseed
1/2 cup shelled sunflower or pumpkin seeds
1 cup chopped walnuts
1/2 cup frozen apple juice concentrate
1/4 cup flaxseed or sunflower oil
1 tsp vanilla
1 tsp cinnamon
2 cups raisins
1/2 cup unsweetened shredded coconut

Preheat oven to 350F. Lightly oil two cookie sheets. Mix the dry ingredients together in a large bowl. Mix the wet ingredients together in a small bowl. Add the wet ingredients to the dry ingredients, stirring together until wet is evenly distributed. Spread the mixture on the cookie sheets. Bake for 18 to 20 minutes, stirring after 10 minutes. When slightly golden brown, remove from oven, pour back into large bowl, and stir in raisins and coconut. Allow to cool completely and store in an airtight container. Keep in the fridge. Serve with almond or rice milk, which comes in flavors or plain.

Sesame Waffles

This batter is best when made the night before.

1 cup whole wheat flour
1/2 cup soy flour
1 tsp baking soda
3 tbsp sesame seeds
2 eggs (free range, if available)
1 tbsp oil
1 cup buttermilk
3 tbsp water

The night before: In a large bowl, sift together flours and baking soda. Add sesame seeds. In the blender, mix eggs, oil, buttermilk, and water. Add this liquid to the dry ingredients, stirring with a few strokes until just mixed. It's better with a few lumps.

In the morning: Turn on and lightly oil waffle iron. Turn on your oven too. When hot, pour on 1/2 cup of batter per waffle. Each waffle takes about 4 minutes to cook to a golden brown. Keep waffles warm by placing on a baking sheet in the oven (on warm) while the rest of the waffles cook. Don't stack the waffles in the oven so they'll stay crispy. Top waffles with sugar-free applesauce or jam, or mash up some fruit, like bananas and peaches.

Pancakes
(Batter can be prepared the night before)

Premix (can be mixed and kept in the fridge until pancake time):
1 1/2 cups whole wheat flour
1/2 cup soy flour
2 tsp baking soda

1 1/2 cup fresh blueberries
2 eggs
1 1/2 cups buttermilk or plain yogurt
3/4 cup water
2 tbsp sunflower oil

In a large bowl, stir together flours and baking soda until combined. Add blueberries and mix until berries are coated with flour mixture. In a medium bowl, beat eggs and add buttermilk (or yogurt), water and oil; blend thoroughly. Add liquid mixture to the dry mixture, stirring until combined (don't overstir; a few lumps is better).

Heat a large frying pan and oil lightly. Pour 1/4 cup batter in the pan for each pancake. When bubbles appear on pancake surface, edges look dry and pancake is lightly brown, flip pancake. Cook about 2 minutes more. You may need to add a bit of oil between the pancakes.

Top pancakes with sugar-free applesauce or jam, or mash up some fruit, like bananas, peaches, and add more blueberries.

Protein Shakes

When your teens are rushing to school and won't take the time to sit down for breakfast, the protein shake is the ideal nutritious quick breakfast. And I don't mean the Slim-Fast or Nestle's kind, which are full of artificial sweeteners (that's a topic for another blog!). If you can, I recommend you try the Body Wise Meal Replacement Shake powders, which come in Va Va Vanilla and Oh So Chocolate flavors. They are available for purchase online at www.billiesinclair.bodywise.com and can be shipped (no-charge for shipping) anywhere in the US or Canada. Why do I recommend this brand from San Diego, over the store-bought varieties?

Many reasons:
They have 9 different proteins (some fast proteins, some slow proteins)
They have 22 amino acids
They have only 4.5 g fat
They have only 5 g carbs
They have 20 g protein
They have lots of vitamins and minerals
They are sweetened without sugar or artificial sweeteners
THEY TASTE GREAT and I've tried LOTS of protein shakes!

My teens love this quick breakfast idea:

1/2 cup of frozen peach or mango or pineapple
1/4 cup of frozen strawberries, blueberries, blackberries or raspberries
filtered water
2 scoops of Va Va Vanilla shake powder

In the blender, put in frozen fruit first. Add water to the 1 1/2 c mark (more will be too runny). Blend on high until well mixed. Turn down to low, add the protein powder. Mix for another 30 second on low. Pour and enjoy. Can be put into a thermos and taken on the road. Just make sure the container is thoroughly washed at school and brought home clean for tomorrow!

This shake is also great for your younger children, particularly if you don't believe in drinking milk. It can be poured over granola or on oatmeal. Share the above quantity with 2 or 3 younger children or, if you only have one child, share it between the two of you!

Well, I hope those suggestions help you get your teens off to a good start in the morning. In a future blog, I'll cover after-school snack ideas.

Bon appetit! Live long and healthy, and prosper! Billie

Where to start?

Hi Folks...welcome back to my blog, as it was on hiatus for the month of February. The trip to California was awesome. It's a yearly venture to meet with health professionals from across North America. We discuss the health challenges that our clients and patients are facing back at home. We share ideas about the things that have worked in our practices, from a nutritional perspective.

Yesterday's nutrition news said that, by the time your children are in Grade 9, most of them aren't eating breakfast, don't know the meaning of the word vegetable, and ingest most of their food from Burger King, Pizza Hut, and MacDonalds. And, unless they're into organized sports, they aren't getting any exercise.

Today's nutrition news said that, while the World Health Organization (WHO) predicted a rising incidence of diabetes worlwide, we are actually surpassing their estimates. Since 1995, there has been a 69% increase in the prevalence of known diabetes. Their prediction was a 39% increase. By 2030, there is expected to be a 6.4% prevalence among adults worldwide, which is an increase of another 39% over the numbers since 1995.

So where to start? Does anyone out there really think that the way we all eat has nothing to do with our overall health? Excuse me while I get the sand out of my ears - that happens every time I stick my head in the sand...

Enough said for today...the month of March will be dedicated to talking about what sickness really means. Let's look at what we're doing to our bodies every time we take a bite.