So this month’s recipe is not really a “recipe” per se, but more just a bunch of suggestions for making salad. The “humble” salad is probably the most neglected and underrated food group or type in a lot of households, and yet it’s one of the greatest sources of vitamins, nutrients, and fresh enzymes that we have available. And so, for me, the idea is to make it as varied and tantalizing as possible so that you and your loved ones will want to eat more of it.
Now, I call it “humble” because a salad can be as simple as a hand-full of lettuce leaves ‘thrown’ onto a plate, or, as varied and elaborate as you want it to be. For me, when it comes to salad, variety really is the “spice of life.” I often like my salads to be as full of as many colors and flavors as I can (within reason of course). So, here are my suggestions;
Start off with a bed of lettuce in your salad bowl. You can use a single variety or a blend, e.g. ‘broken up’ or chopped Romaine and Green or Butter lettuce, use your favorites, experiment with whatever you like (by the way, avoid Iceberg lettuce whenever you can. While it tastes pretty good and is usually nice and crisp, out of all the lettuces, it contains the least amount of nutrients). Add a few baby Arugula leaves or a few whole Cilantro leaves or parsley for added vitamins and flavor. Maybe add a little thinly sliced red cabbage for some extra crunch and color as well. Use as much ‘greens’ as you need for however many people you are serving.
And then, the sky really is the limit. Here’s a list of some of the ingredients I like to add to my salads. Not all at once of course but it gives you an idea of just how varied your salads can be to make them less “boring” and, hopefully, more enticing.
Sliced bell peppers (red, green, yellow or orange), sliced cucumber, (try the small “Persian” variety, really good, and you don’t have to peel them), sliced tomato, sliced red onion, sliced (or grated or halved hard-boiled eggs (boil for 6 mins), grated carrot (all colors), sliced cooked beet root, sprouts (alfalfa, broccoli, bean, mung bean etc, delicious and good for you!), chopped celery, lightly steamed veges like broccoli, cauliflower, carrots, zucchini, etc, edamame (cooked soy beans, preferably shelled), sliced or grated Jicama, sliced avocado, Feta cheese, chopped cooked chicken meat, canned tuna . . . and the list goes on . . .
Now, I know what you’re thinking too, well, some of you . . “yeah, but it’s a lot of work and effort to prepare all that.” Actually, it’s not really. And if it is, it’s worth it! You’re worth it! So just do it. Your body will greatly appreciate it. Oh, and by the way, no croutons. You don’t need the extra carbs (especially not “refined” carbs, which has all the ‘goodness’ pretty much extracted from it). J
The salad dressing you use can be anything from simple olive oil with vinegar or lemon and a little salt and pepper, or a simple balsamic dressing, to your favorite store-bought brand. Whatever gets you to eat salad! Be sure though, when you do buy ready-made dressings, to check the ingredients. Organic is always best, and so is ‘simple,’ i.e. as few ingredients and “additives” as possible. And try to stay away from cream-based dressings like “Ranch” and “Thousand Island.” They’re fine when you’re at a friend’s place for a barbecue and there’s not much else, but, “all things in moderation.” A lot of dressings I find too are too thick and “gunky” and don’t pour well, or, the flavors are too strong, so what I sometimes do is add a little water to it, not much, just to thin it out a little, and shake it up really well, and it pours a lot better and even tastes better too.
So, good luck with your salad “creations,” have a great rest-of-the month, and ‘see’ you next time.
I would like to talk about an important building block of nutrition, specifically that of protein. Protein is a large molecule made up of smaller individual amino acids. The code of life is inscribed in protein links called DNA and RNA. Proteins also make up metabolic activators called enzymes. Additionally, proteins are responsible for growth and repair, hormone production, red blood cell production, maintaining an acid base balance to name a few properties.
While the word protein is a molecular description of foods’ composition, the human level experience of protein is with food itself, such as beef, chicken, whey etc... It is rare to find any food item that doesn’t contain a small amount of protein, however. When we were referred to a piece of food as a protein we are referring to the dominant amount of its nutritional composition. As an example, broccoli is approximately 17% protein. Yet, we do not think of broccoli in our list of protein-based foods. So, the subject of protein can go deep and in part two we will dive in deeper.
What you want to know about protein is how much you should get per day.
There are two different ways to think about protein levels per day:
For daily nutrition, the average adult needs between 50 and 75 g of protein per day. This, of course, is a starting point. Yet, frequently people eat too little protein throughout the day causing metabolic disturbance such as increased sugar cravings, moodiness and fatigue.
For sports performance, the needs for protein usually go up considerably during training seasons only. In Part 2 we will discuss this topic specifically in more depth. Keep in mind that daily nutrition is more important than what you do on one day of an event. At this point in your training you are still focused on foundational activities like recovery and growth. So, keeping your daily proteins even is super important and a great way to start a season of athletics.
It’s also easy to get too much protein. Try not to go over 80 grams of protein per day during this part of your training. What if a breast of chicken had bacon and cheese with it! The protein amount is higher than the amount of protein we can absorb in one meal. This often times creates an acidic environment in the stomach and blood leading to inflammation and eventually disease.
Proteins that come from the animal kingdom come with a greater ability to grow tissue and build a hormonal base. Yet, these same proteins also increase inflammation in the digestive process. Proteins that come from the vegetable kingdom tend to down regulate inflammation in the digestive process, yet has a milder effect on hormonal balance. If one is choosing vegetarian only they will need to spend more time calculating their protein sources as vegetarians tend to have poor wound healing and low energy. While meat-only eaters often have acids stomachs, tendonitis, irritability, constipation and, in general, increased inflammation in the body. So, any combination of animal and vegetable sources of proteins tend to make up a varied and healthful diet.
Protein cannot all be digested in one sitting. You could not sit down and eat all 75 g of protein in one meal and expect your body to process all of it correctly. There is some disagreement on this number, but, a rough number of around 25 g of protein per meal is a good number to shoot for. If we eat three meals a day and each meal has approximately 25 g of protein in it we should therefore be hitting our daily requirement.
Protein-based foods however tend to be foods that don't digest easily. As an example, a chicken breast or slice of lean, grass fed beef have no ability to break itself down once it's been cooked and ingested. What I mean here is that our internally created digestive enzymes or naturally occurring enzymes within the food itself are needed here. If one ate only a chicken breast, as an example, the protein molecules themselves have no ability to break themselves down into the smaller amino acids necessary for a simulation. Therefore, protein-based foods need to be eaten with something that aids in the digestive process. Typically, this would be from the vegetable kingdom, the fruit kingdom and the kingdom of fermented foods.
Protein digests extremely well when paired with non-starchy vegetables that have been properly cooked. Raw salads may also be of great benefit for those with strong digestions. When protein is consumed in a powder form one may think that they are skipping this important concern. However, as a clinician, I have seen many people who have been harmed by consuming too many protein powders. If the individual will treat any protein, especially the powder form, with the general rule to help find what's going to break it down when you consume it, then things tend to assimilate better.
Poor combinations that make it very difficult for proteins to break down are when they are paired with starchy vegetables, grains, and grain products. So, the combination of meat and potatoes becomes one of the challenging combinations for the body to break down and extract useful nutrients from.
It is possible for the body to develop a vitamin B12 deficiency. This deficiency is usually reported with symptoms of fatigue.
Listen up folks!!! Summer is just around the corner and hydrating is key!!! A common question I hear is “how much water should I drink?” The answer … it’s based on how much you use and how active you are.
There is a formula that might help you get started. It is your weight (in lbs.) multiplied by 0.67. The product will tell you a ball park for how much water you should consume.
For example: 145 lbs. X 0.67 = 97.15 oz. (12 cups of H20) (Kitchen math is 8 oz per cup) Keep in mind that you can only absorb at a limited rate. So, drink your fluids throughout the day not all at once.
First thing in the morning , do your best to get down 10-12oz of H20 because thats how much you lose in your sleep.
If you are an active person -I would say add an addition 12oz of water for every 30 minutes of exercise and 24oz for every hour. But if you are a high intensity kind, a go hard, heart is coming out of your chest, (possible) clothes are drenched in sweat kind of person -My suggestion would be to consume half your body weight in ounces. example: 145 lbs. divided by 2=72.5 oz. Here is where electrolytes and electrolyte drinks can help. Remember that sodium and glucose are necessary in the drinks. Gatoraide is the right ideas but the wrong answer!!!! Find better one’s…..like making you own!!!!!
I bet your thinking, “i don't drink enough water!” Most of us don’t. Thats why I'm informing you (wink).
Water doesn't mean whats in your coffee, caffeinated tea, soda, or crystal light. Water means hydration and these items just don't cut it!!!
One cup of Coffee dehydrates 2 cup of H2O
One cup of Soda dehydrates 4 cups of H2Oe
Your body is fighting for you…Drink water!!
To elevate your H2O drinking journey, here is one of my favorite methods.
*basil (substitute mint)
…AND VOILA!!!! You have a yummy summer water refreshment!
This drink is highly alkalizing, high in electrolytes, prevents brain fog and allows you to release any unwanted fluid you might be retaining.
I hope you all enjoy!
Love your Body Worker
In today’s ever-changing healthcare Industry people need to know how to maintain their health by means that are within their own grasp and reach. The subject of nutrition is one such case and subject. While it does take some time to learn nutrition, and there is general nutrition as well as specialized nutrition, once it’s learned it is then useful for the individual for the rest of their life.
While there are disagreements in the medical news regarding which dietary styles to follow, we clinicians over the last 30 years have always treated patients individually. Individualized or customized nutritional and life-style protocols, for not only the patient but also their condition, have been the “bed-rock” approach for diagnosing treating and managing health conditions and concerns.
Nutrition is not only a hot topic for discussion, but also a vital discussion for maintaining our health. Especially with sports and sports performance.
As an extension of the center at Park Tower, I am a co-sponsor of a running and walking club here in Long Beach. This group is called Sole Runner’s and they teach, inspire and train for Marathons, half marathons and healthy walking. In the past, I have supported this group by teaching yoga and providing professional services. This year I am expanding my interactions with the group by leading them through a five month long nutritional program aimed at their performance in the group.
In the upcoming weeks and months, we will include video clips from these short talks prior to their trainings every other Saturday. There will also be PDF follow-up on our website as well as Sole Runner’s website.
So, please check out the video embedded be and join us in the following weeks and months for a lesson by lesson development nutritional concepts for health and performance.
And as always, if any of you out there have concerns for yourself, your family or friends I am available for health consultations, nutritional consultation as well as located in my treatment center in Long Beach. With the technology of Skype I am also able to extend myself around the globe for help. Help me help more people who need help with their life and health.
25% Off Each Bottle of Garlic Complex And Kelp Root Tablets!
(offer valid April 14th - May 16th)
Garlic is good for increasing the flow of urine (diuretic). Relaxing the stomach (digestive aid) with candida infection and aiding a cough with pus or signs of suppuration in a sick man. It also (antibiotic) clears the arteries (lowers blood fats, cholesterol and triglycerides) and a cancer preventive. Even helps to lower high blood pressure.
The Basics of Health Through Nutrition:
A Patient’s Story
Success Story: Cholesterol and Blood Sugar Greatly Reduced
From Nutrition and Acupuncture – Doctors Shocked
On a daily basis, patients experience deep and transformational healings using the tools and techniques utilized at ParkView Health & Wellness Center. One central “technique” is the age-old method of using food intake (or nutrition) as a way to heal, nourish and recover. A Real-Life Cholesterol and Blood Sugar Case from ParkView Health & Wellness: A 63 year-old female just completed her 18-month comparison labs tests. She had great news! But, first a little background. In 2015 (about 24 months ago) she came to us with multiple complaints. Her symptoms were bothering her enough to make an appointment with her generalist (a.k.a. “regular doctor” and her internist (and also considering a rheumatologist). After specialized tests were run and exams performed, neither specialist could not find an answer to or suggest a method for resolving her medical condition. With her symptoms not changing she decided to change directions in how she looked at her conditions. She wanted to look at her medical conditions from a holistic and natural perspective. So, she made an appointment with us. She reported that for several years she had a progressively increasing symptom of a persistent sensation of heat emanating from her eyes that was both painful and disturbing. Her body hurt in various places that therapeutic massage could not help long-term. She was tired and fatigued, moody, her sleep was disturbed and she had a “restless and un-well” feeling inside of her. A course of treatment (outlined below) was established and she began to follow it consistently. 6 months into our program she was feeling a considerable amount of improvement. Even with that level of success, it was time for her yearly check up with her Western doctor (MD). In August of 2015, she received results from her blood test that confirmed she was indeed medically ill (see charts below). She was happily surprised that testing did show up positive, after all, she had been feeling ill for so long. Now she had proof! With the benefits she had received so far for our program regarding how she was feeling, she recommitted to the process and “went for it!” Over the next 18 month: She continued to feel a huge reduction in the heat symptom in her eyes. Her fatigue resolved, tiredness came and went, sleep became deeper and, most of all, she feels hopeful about the future and looks forward to her retirement. After a total of 24 months: Following our program she received a follow-up set of lab tests in March of this year 2017 from the same MD and lab. The following chart is a comparison of the two lab tests; approximately 18 months apart. (“<” means lesser than, “>” means greater than)
As you can see from these results (August 2015 to March 2017), her values returned to amazingly healthful levels!!!! In her lipid profile, her total cholesterol dropped 59 points, her LDL’s dropped 34 points and her Triglycerides dropped 116 points!! Going on, her sugar handling or management of sugars went from pre-diabetic to not-diabetic! Her A1c went from 5.7 down to 5.4! Amazing! And, with a life-style to support the future of these great results.
What did she do to get the amazing results? She utilized the following for her healing and transformation:
It is so pleasing to note that when a patient has these kinds of results that they have also created a life-style set of habits, that can be sustained for the rest of their life, to sustain these results. It’s now a win-win-win situation: symptoms, life-style, energy. All are inline with health & life-style habits that are conditioned to be maintained. This is proof of what can happen when steady consistent actions in the direction of clear goals are followed.
Her 2 MD’s (General, Internist) are thrilled with these results. All of this was achieved without relying on prescription medications. She simply followed our plan for restoring her health and got it!
This amazing woman is but one of many patients at ParkView Health & Wellness Center who are courageous and conquering odds and getting great results. When time honored healing perspectives from around the world are combing with skill and experience, the odds are in favor of healing and transformation. Congratulation are in order to all patients who are finding purpose through health and healing.
Key Lime Pie
by Bill Warren
Key Lime Pie
Serving suggestion; slice and serve with a large dollop of fresh (non-aerosol), lightly sweetened whipped cream.
Notes; it’s always best to use Raw Honey because it hasn’t been pasteurized (cooked) and thereby had all the good stuff is still ‘alive.’ Just FYI, Ralph’s has a good and inexpensive brand called “Wild Mountain,” no plug intended.
Also, it may feel weird to some of you to use avocado in a dessert but really, that’s all in your mind so get over it (just kidding). J It actually tastes great and avocado is really good for you too and, if you didn’t know what it was in the first place, you’d never know when you tried it.
One last thing, when following a recipe, for the best results, it usually pays to follow measurements to the “T,” unless stated otherwise. But when it calls for a teaspoon (tsp) or tablespoon (tbsp) of something, it means to use a proper level tsp or tbsp measuring device, if you have one, i.e, don’t just use regular spoons and try and to ‘guess’ the amount.
So, good luck, have fun, and ‘see’ you next month.