Friday, February 1, 2008

Start where you are with Omega-3 rich foods

2/1/08 7 AM
Learn about Omega-3 fats by watching my concept pilot "Eat2Liv: Omega-3 fats"

Start where you are…that is the theme for the day, for the week, actually, for life, and certainly for my book. In order to “dilute” you have to start where you are, dilute whatever concentrated aspects of life are overwhelming you. For me, I have always had a habit of eating “starchy carbs” in the morning and then not feeling great afterward. For most of my “younger” years those starchy carbs where processed cereals, which where then replaced with oatmeal in my body building years. Once I attended the holistic culinary school and learned how to make more “alternative” grains, I then switched to wheat berries which are simply the whole, unadulterated wheat grain. But I would always feel bloated and thought this was normal until I switched to Quinoa (keen-wah), one of my favorite alternative grains. But still, I feel a bit bloated when I start my day with even these ideal “starchy carbs”, so I’ve been wanting to start my day with a fresh vegetable juice but I have not made the financial commitment to invest in a juicer. I know I can get one for $100 or less but when I invest in one I want the best one. I want the ones that go for $300. I want a juicer that makes the most of the produce I put in it. I don’t want one that extracts only the juice and leaves the “pulp” behind. I still don’t know for sure which juicer is the best so I have not invested in one. Yet, I have this burning desire to start juicing. So what do I do? Well, as this piece is so aptly named, I should “start where I are (am)”. I have a blender which I use primarily to make my salad dressings and savory sauces, plus my favorite chocolate mint protein shake. I use to just add the fresh mint leaves to the shake but lately I have either gotten lazy or frugal or more health conscious but I feel that I should be using the stems as well. After all, in the macrobiotic philosophy they believe in using everything. Macrobiotics, literally means, long life. I believe that by using every aspect of that plant, that I am ensuring my own “long life”.

Since I use the whole mint leaves and stems in my protein shake and since I have been wanting to consume fresh vegetable juices, I thought, well, perhaps I can just use my blender as my juicer for now. Besides, I really just want to get more greens in my diet. If there is one food which deserves the award of the year, of a lifetime even, it is/are leafy green vegetables. The more I learn the more all signs point to the leafy greens. In fact, I love and respect them so much that I am having a personalized license plate made which will read EATGREN (eat greens or eat green) meaning eat more green vegetables and eat for a greener environment, as in, use everything, waste nothing. I have also been researching and shooting my pilot which is on the health benefits of omega-3 fats and I have recently learned how healthful and full of omega-3 fats are the leafy greens, especially those greens that can grow heartily even under cold conditions. These greens adapt to the cold weather just as fish adapt to cold water, by putting more omega-3’s into their cell membranes. These omega-3 rich cell membranes make their cells more pliable which is great for movement. The fish can swim more readily which helps them keep their body temperature up. These pliable cells also allow a very regular flux of nutrients to flow in and out which allows for optimal delivery of essential nutrients which converts to an increased metabolic rate, at least that is the case in fish, animals and people who have more omega-3 rich cell membranes. As for the plants, the theory is more speculative. Researchers believe that these omega-3 rich plants can adapt better to colder climates and climates with extreme sunlight. The omega-3’s are concentrated in the chloroplasts of the plants, where chlorophyll hangs out and works to convert the energy of the sun into usable energy for the growing plant and for the growing animals and people that consume them.

I have learned, through my research, that Romaine is a very good source of omega-3’s.When I went to the farmer’s market and talked to my favorite greens people, I also learned that romaine is a cold weather plant meaning that it does well in the cold and does not have to be protected from harsh climates. Those plants that adapt well, under extreme conditions, build up their own defenses which in turn protect you when you consume them. That is the job of an “anti-oxidant”, protection for the plant and the consumer. The philosophy of making things stronger under duress applies to people as well. I have to remind myself of that as I am once again let down by a man who I liked and as I try to find steady income. Yes, I know that these “hard times” only make me a stronger person in the end.

As for the greens and my goal to consume more and at least ensure my bodily strength, in line with those goals, I bought a bunch of romaine with the intention of incorporating it into a salad. But then I remembered this book I had about juicing greens. It is appropriately named, green for life. I love the name of this book because I too believe that consuming lots and lots of green vegetables is the key to a “long life”. In the back of the book there are recipes for juicing various fruits with various greens. There are not the typical carrot and beet juices which really do require a juicer, no, these are all juices based on greens as the base. I remembered seeing several recipes for romaine although, in the end, I just used my imagination and whatever I had on hand. I have some frozen blueberries, some ground flax seed and of course the romaine. So I took a big handful of romaine, about a cup or so, about a half cup of frozen blueberries, a heaping tablespoon of ground flax seed (which I store in my freezer because once it is ground it is very susceptible to rancidity), plus about 8 ounces of water. I put it all in my blender and blended away and voila, the first green smoothie I have ever made, finally. I didn’t need a juice after all. I kept waiting, thinking I would buy one but never making the financial commitment. For now, I don’t need it. As long as my blender blades are sharp, I am good to go with making my own green smoothies and protein shakes and dressings and savory sauces with one piece of equipment. Start where you are…everything you need is already within you, within your grasp, or at least within your kitchen. No need for major investments in fancy equipment. Blenders are not that expensive, $40-$60 for a new one but you could probably find a used one in a thrift store. I love to buy old kitchen equipment in thrift stores. Talk about eating green. Good for you, good for the environment too! And when the blade gets dull, you can find a knife sharpener to bring it back to life. Our local farmer’s market has a stand, a guy who sharpens pretty much anything for about $4. Totally worth it. You might only need it once a year.

Here is my Omega-3 rich Blue Green drink with a whopping day’s supply of Omega-3’s, 2g, which meet the recommendations for Alpha-Linolenic-Acid. To get the other Omega-3’s, the EPA & DHA, eat fish 4 ounces of fish 2-3 times per week.

Omega-3 Rich Blue Green Drink
In a blender add:
1 cup baby romaine leaves
½ cup frozen organic blueberries
1 Tablespoon ground flax seeds
8 ounces filtered water
Blend. Drink. Enjoy!

Per serving (~16 ounces)
Calories 95
Carbohydrates 14g
Fiber 6g
Protein 3g
Fat 4g
Omega-3 fats 2g
Omega-6 fats 0.5g

The current ratio of Omega-6 to Omega-3 fats in the typical American diet is 15:1 but the ideal goal is 2 or 3:1. This recipe gives you a ratio of 1:4. Yes, it is a reverse increase, there is 4 times as much Omega-3 as there is Omega-6, which really turns the tables toward a more balanced life. The problem with the current excess of Omega-6’s is that these types of fats cause clotting and inflammation, both of which are necessary to protect the body, but detrimental in the long run because excessive clotting can cause a heart attack or stroke and chronic inflammation can lead to chronic disease such as heart disease. We need more Omega-3 fats to help the body achieve more of a balance. So drink up and enjoy the balanced way you will feel from the inside out!

Sunday, January 20, 2008

A new job(s); two months spent traversing another path to a dream.

11/14/07 7PM

Spinning, Support & a few Black & Blue Marks (or are they Smoothies?)

As I was reaching on top of my bookshelf to get my big exercise ball (a.k.a. my desk chair), a book fell and hit me just under the left eye. “That’s gonna leave a mark.” I thought; a black and blue mark perhaps. This happened just as I was formulating and conducting the nutritional analysis of my latest creation, a black and blue smoothie. Ironic, isn’t it? Or perhaps it was the universe’s way of telling me to write and, while you’re at it, here’s a topic…

But first the recipe, very simple, just a way to get good quality post workout muscle building, immune enhancing whey protein, antioxidant rich blueberries & blackberries plus a great calcium source from whatever type of milk you choose.

½ cup frozen organic wild blueberries
½ cup frozen organic blackberries
1 cup almond milk, soy milk or organic lowfat milk (your choice)
½ cup (1 scoop) Whey protein powder (look for the ones without additives, I like Jay Rob’s)

I am creating this recipe for a new client, my only client actually. He is a wealthy business man who wants to lose weight so he hired me fulltime to cook for him and workout with him. I have worked two days and then he gave me today off because he wasn’t going to be home all day. Great, I thought, this will give me a chance to work ahead, to plan and prepare his meals. I also had the opportunity to go to spinning this morning. While in Spinning I was trying to get my “clipless” shoe in the “clipless” pedal and could not make it happen. This was always my fear with buying these special shoes for spinning, that I would not be able to use them properly. You have to get this little “nodule” at the bottom of the shoe to somehow fit into the tiny “notch” that sits on one side of the pedal. I have been taking spinning off and on for six years, yet it was only about a month ago that I finally broke down and bought the special shoes. I have to admit though, that when used properly, they do work quite well to enhance the riding experience. You actually feel as if you are more a part of the bike; like you are one with the bike. How very Zen-like.

Typically, when I take this particular spinning class at Gold’s gym, I sit on the bike that is against the far left wall and second from the front, facing the instructor. From the first day that I put on my “clipless” pedal shoes, I was surprised to learn that they weren’t very difficult to maneuver. I was able to get my foot on the pedal quite easily, as long as I always sat on the same bike. Today I was so tired from preparing for my new client, that when I went into class, I did not realize that I chose the third bike from the front. For some reason, this bike did not want to accept my new spinning shoes into those “clipless” pedals. I got the instructor to help me get one foot in but he was running late starting the class and could not take the time to help me with the other shoe, so, I had to have one foot attached to the “clipless” pedal while I put the other foot in the “cage”. This all made me realize how sometimes we all need “some” support in our lives in varying degrees. Each pedal “supported” my ride in a different way. I could feel how the “clipless” pedal made it feel as if my foot was a permanent part of the pedal while the “cage” reminded me that my foot was only temporarily attached to the pedal. And this made me really reflect on the life of this new client of mine who’s life is filled with “support” people. Some of these people have been there for years while others come and go, like me. I am one of many “chefs” who have floated in and out of that household.

Being a fairly independent person myself, I find this ultra-rich lifestyle somewhat intriguing and surprising because I have just learned that the wealthier you become, the more people you “need” in your life. People like me who prepare healthy food to help the rich and famous stay fit and healthy. People like Jim “the plumber to the stars”, and Ron “the guy who washes the cars of the stars”, Anna & Irene, “the maids”, Eloy “the chauffer”, and the many other assistants, and such. All of these people are here to facilitate the life of the person who knows how to make the money but who can not get through a day alone. I find it funny, as in ironic, because this means that you will literally have to spend more money to keep this lifestyle going. I am not sure that is for me. Although I like the idea of helping people by giving them jobs, I have trouble letting go of my independence. That is why I believe that my pedals would not completely cooperate with me today. It was a way to show me that it is OK to be dependent but not fully dependent. As one friend put it, it is about “interdependence”. Interdependence: being mutually dependent. Kind of like that trite saying, “I’ll wash your back if you wash mine.” I guess that is what is going on in this household, a little give and take and everyone should get exactly what they need. My client gets his “needs” met and the people employed, like me, get to do something we love which earns us the money to live the life we enjoy, hopefully. That is the goal anyway.

I’m not quite sure that the “relationship” of my employer with the other employees connotes the true meaning of “interdependence”. I do not want him to become exclusively dependent on me to provide all of his food, just as I do not want him to be my soul source of income. The one thing I have learned from being around affluent people is that you must “diversify” your sources of income. In other words, have one or two stable sources but then branch out into other areas which may earn you money without sucking the life out of you. Things that will help you earn money while you sleep, so to speak. I always strive to empower my clients to be independent by providing them with the knowledge and understanding of how to make the best food choices for themselves. The way I look at it is this; If I die tomorrow, then what? They can not be lost without me. Likewise, I can not be solely dependent on one person as my only source of income, if they die tomorrow, then what? I guess the way it stands now, I did fall into an “interdependent” working environment but this “interdependent” relationship must be constantly in flux. A few days, weeks or months from now I will have an “interdependent” relationship with someone else. The only thing in life that is constant is change.


12/16/07 3AM

Well, something did “change” this week. It has been a month since I started this job but actually, I have only worked half of that time. My employer went out of town twice to Cabo San Lucas, Mexico. He was back less than a week and already I was feeling run down by trying to have everything available for his nutrient needs and the needs of his children who may or may not be around to eat. I put a lot of pressure on myself. Although some of my employers may not agree with this statement, I hate to do things, excuse the expression, “half assed”. I want to do things with my heart and soul enmeshed or not at all. Like with this job.

As is customary for me, I must still take care of myself and workout daily, so I wake up early each day and fit in my workout. Before heading off to the gym, I spend about two hours on my computer writing out recipes for the day. I create a protein shake or green smoothie drink as I feel these are great “starters” to the day. I then create a soup recipe and a salad with a protein; either chicken or fish. I also create a cooked vegetable recipe plus lots of condiments such as dressings, marinades and slaws. The slaws serve as the “bed” for one of the protein dishes. From these recipes, I then create my shopping list for the day. Once I have all this figured out, typed up and printed out, then I head off to the gym. At this point I am fully awake and my head is clear having now devised a game plan for the day. I can then enjoy my workout which is 60-90 minutes; a run of 3-5 miles and some lifting routine which is a “super set” version of my ingrained body building routines. “Super set” means that you move from one exercise to the next without resting. I do either: back and biceps or chest and triceps or legs and shoulders, abs too almost every time. Sometimes I throw in some rope jumping. My workouts have been going great. I have been increasing my running speed like crazy. About 6 years ago, just before moving out of Pennsylvania, I was running at a seven minute mile pace for five miles. I need to really focus on running and get in a zone in order to constantly improve my speed. Having moved six times in that six year period, my “routine” has been all over the place. I have spent most of those years just “getting” by athletically. I thought that now that I am “settled”, having stayed in one place for just over a year, I can focus once again on my performance. I spoke too soon.

I have been tired and feeling a bit stressed trying to meet the needs of this new client. I am feeling the pressure of the “interdependent” relationship. Although I am giving him all vegetable based dishes with very little fat and no processed foods, he is constantly yelling at me, telling me that I am giving him too much food. He is constantly inviting people over to eat with him and when they do, I feel doubly pressured to deliver beautiful meals. The portions do fill the plates but they are all salads and soups. None-the-less, knowing that this client wants it to appear that he is eating less than his guests, I have been trying to make his plate look smaller than the others.

On Tuesday, December 11th, a day my horoscope indicated would be significant, I was serving lunch to my client and his assistant. They where sitting at the “island” where I prepare the food. They were on one side of the island ready to eat as I was plating the food. I walked around the island with two plates in hand. My client was sitting to the far left but I was holding his plate in my right hand. I was trying to switch plates before I set them in front of him when all of a sudden I lost my footing. There was a large golden retriever sitting at the foot of my client. Since I was paying so much attention to placing the right plate in front of the right person, I did not see the dog but I felt him as my foot brushed his fur. I tried to juggle the plates and keep them from falling on the dog. I managed to get the plates to the counter as half of the food spilled onto the counter while my foot turned in three different directions and I fell to the floor writhing in pain. I then crawled away from the dog and lay there on the floor in a fetal position murmuring expletives under my breath as this somehow alleviated some of the pain.

My employer and his assistant asked me if I could stand up. I tried for a second and then nearly threw up and passed out from the pain. They then carried me over to the sofa and elevated my foot. The maid brought me ice and ibuprofen and all I could do was moan and stay curled in that comforting fetal position until the pain somewhat subsided. My employer then scolded me, telling me it was those “damn” shoes I was wearing. The shoes which I should have bought during my culinary training but which I could not afford at the time because the culinary training sucked out every last cent I had at the time. Those “damn” shoes called Dansko’s which from my understanding, are the gold standard in kitchen footwear. No, it was not the Damn shoes, it was the darn dog and my own “mindlessness” toward the actions that preceded the incident. It was because I was so tired and worried that I would “over-feed” my client that I was not as “mindful” as I strive to be in the kitchen.

I should have been more mindful I’ll admit, none-the-less now I am here, in bed, with my foot in a splint, unable to sleep because of the discomfort. This was one big lesson for me. I have been reminded to exert my “interdependence” or my independence. I can not rely on one person as my sole source of income because then I put too much pressure on myself. Ironically, I have just been contacted by another consulting company and I am going to accept a part time job as a consultant. I can not rely on one person to be my sole “bread and butter”. Which, by the way, is what I crave when I want comfort foods. So this week I ate entire loaf of sprouted rye bread with nearly a stick of sweet organic butter. Oh, my, but it was lovely. I haven’t eaten that much bread in the past year. OK, so now it is out of my system. Back to the basics. My goal is to take care of myself. I need to get better for me. No one else can help me but me. It’s like when you fly on an airplane and the attendant says, “In the event of an emergency, the oxygen mask will fall. Please secure the oxygen mask on yourself before helping the person next to you”. I want to help my client and as many people as possible but first I have to secure my own oxygen mask. When I am breathing normally, I can then help others to do the same.

For now I must go back to sleep. Rest is as much a part of the healing process as is food and fluids. In the interim, I am writing my pilot which I am going to shoot over the holidays while my employer is out of town. My pilot is on Omega-3s. I had just bought my first “fish oil” supplements and just in time. The anti-inflammatory processes facilitated by omega-3s is just what my body needs right now. How perfect!

Eating fish two to three times a week is also important and particularly beneficial if you are replacing less healthy protein sources.

I will insert my favorite new fish recipe here….

Salmon in Parchment with Julienne Root Vegetables

Preheat oven for 375 degrees
4 ounces salmon (wild Alaskan is best no matter where you live in the US, to verify go to http://www.seafoodwatch.org/
1 orange carrot
1 purple potato
1 fingerling or red potato
1 shallot or ¼ red onion
1 clove garlic, finely minced
2-3 Fresh herbs of your choice (rosemary, sage, thyme, marjoram, dill, parsley)
Juice of one lemon

Julienne all the vegetables which means, cut them into two inch long, thin strips, including the onions.
They don’t have to be two inches but try to make them thin so they cook easily
Mince the garlic
Mince a combination of the above herbs, I like the first three the best, for about 3 Tbsp total
Take a piece of parchment paper about two feet long
Fold it in half and cut into a half circle
Open the circle onto a baking tray
Spread the julienne vegetables onto one half of the parchment but leave at least two inches of room from the edges. Sprinkle the veggies with some herbs and lemon juice
If you have too many chopped vegetables for one piece of fish, then do a separate piece of parchment for the extra veggies, cook them when you cook the fish and use them in stir fry or a veggie omelet the next day.
Add the fish and top with more herbs and lemon juice
Fold the parchment in half over the fish
Start at one corner and twist and fold the edge of the enclosed paper with your fingers.
The ideal is to twist the paper all the way around and then fold under the last corner to keep it tightly enclosed
A tight seal will allow the fish to steam in the paper as all the flavors meld together
Bake at 375 degrees for 15 minutes
When you remove the fish from the oven, be very careful when opening the paper as steam will seep out and can cause burns. Open slowly either with tongs, or forks or gloves to prevent finger burns
Serve the fish on top of the veggies. This means that you have to remove the fish from the parchment in one piece, set it aside, plate the veggies and then place the fish on top. It looks better than if you just “flip” the fish and veggies onto a plate.
Garnish with fresh, chopped herbs

12/31/07 10:30PM

I was planning to stay home for New Years but today as I was hobbling back from the gym I came across another hobbler, a woman on crutches like me but with a full cast on her left leg. We spoke briefly, commiserating about the experience which I don’t find as cumbersome as I do just plain funny. Plus I love the sympathy I get from the guys at the gym. I will totally admit that. Especially this one guy who smiled at me and said “Awe” as I hobbled into the cardio area. He was so cute. He made me smile. And then there was this one who said I had “a wounded paw”. Something about him really caught my eye. I should have talked to him more but I was en route to the bathroom when he made the comment.

The other hobbler and I compared stories about how we sleep a lot more and eat a lot less than usual. She said she usually enjoys cooking but that it is so hard to do on one foot that she has been eating out a lot. Then she asked me if I had plans for the evening. I had not made any definite plans. My friend David was talking about going to a party but he had not decided if he wanted to go so I made dinner plans with her.

We planned to go to dinner around 7:30 but at that time she sent me a text and told me she was having difficulty getting a cab. It is New Year’s Eve and most people should not be driving so I figured the cabs would be busy. She finally got one and when it showed up she could not get down the stairs fast enough so the cab drove off. About 20 minutes later another cab showed up. She called me as she was getting into the cab. When she arrived I got into the cab. She was sitting in the front which I thought was odd but soon learned that she was not able to fit her leg in the back seat unless she laid her leg across the seat. Apparently when she was getting in the cab she asked the driver if she could sit up front and the driver was not happy about it. He yelled at her and cursed as he took his belongings out of the front seat. I learned this way after the fact. But from my own cab driving experiences I notice that cab drivers are often not very friendly at the onset. I feel it is because most people are either not very nice or completely indifferent to them. I always enter the cab feeling compassion for the driver, knowing and understanding that he has probably had a hard day dealing with people who don’t appreciate what he does. I appreciate that these drivers come here from other countries and are trying to adjust to life and make a living in a new world, so to speak. I have also learned that many cab drivers suffer from terrible back pain from sitting all day. Anyone who has ever suffered from back pain could probably relate to feeling a bit cranky as a result.

As I was getting into the cab, she turned to me to tell me that the driver had been very rude to her. As soon as she started telling me this, the driver began to yell at her. He said, “Why are you telling her that.” After that there was a lot of back and forth yelling, and getting in and out of the cab. At one point we were on the curb and then back in the cab and soon on our way to our destination. Again, more yelling as I was trying to ascertain what had happened by listening to both of their stories. I did not yet know this woman very well so I did not know if she was over reacting, if she did not share the same “compassion” I had. I did not know where she was coming from in her frustrations.

In the end, we were taken to our destination and then she told me that we could not be friends. She said her friends would have stuck up for her. I would too if I knew for what I was sticking up. But I don’t follow blindly. I needed more information, which I did get, hours later. But you too should never follow blindly, especially when someone tells you, “Eat this. It will help you lose weight.” First off, I can not reiterate this often enough, but there is no magic bullet and secondly, if someone gives you something, makes outrageous claims without explanation or justification, then you should question it. Never follow blindly. As my mom would say, “If your friends jump off a bridge it doesn’t mean that you have to do it too.” If you are all as sarcastic as me you might think, “God, I am so glad she told me that otherwise I might have jumped”. I know it sounds silly to say but the same rules apply for those “magic bullets”. If is sounds too good to be true, it probably is. And if someone tells you to do something without warrant and you don’t question them, then look out for the results.

It really hurt my feelings when she said we could not be friends but what hurt even more was that she refused some nutrition research I did for her to help her condition. You see, she broke her leg because she had an epileptic seizure while riding her bike. I had been doing research for my TV show pilot on Omega-3 fats and health. I remembered reading an article which touched on how high fat diets have helped seizures but that focusing on Omega-3 fats would be more helpful. The reason is that DHA, a particular type of Omega-3 fat obtained from fish, is the brain’s building block. When given a choice of different fatty acids for uptake and retention, the brain prefers DHA. DHA provides structure to neurons and is an anchor for neurotransmitter receptors. Neurotransmitters are chemicals that are used to relay, amplify and modulate signals between a neuron and another cell. Neurotransmitters are “brain chemicals” such as epinephrine, norepineprhine (fight or flight chemicals), dopamine, serotonin (related to appetite regulation) & melatonin (associated with inducing sleep). The major neurotransmitter is GABA which is associated with seizures.

The result of this incident was that I went home and did nothing for New Years Eve.

1/11/08 2:30 PM

The yin & yang of food: Eat a big meal, crave sweets, caffeine or alcohol. My friend Kara attended the lecture of a Holistic Nutritionist back East in her new home town of Fredericksburg, MD. One of the points which resonated with her was the concept of The Yin and Yang of Food. I tried to explain the physiology or science of this phenomenon to Kara. She listened and understood but seemed to be more comforted with the yin/yang explanation, which in my opinion could have been summed up to mean, you need balance. The speaker explained that some foods are “in the sky” and some are “more grounding”. The speaker told her audience that when they eat a big meal, that afterward they are in their stomach, which is to say that their thoughts and energy are coming from their stomach. They might look to “counter” that feeling by consuming something with sugar, caffeine or alcohol, which would bring them into their head. And which will also, ultimately take them crashing down to their feet. I added that last little summation myself because that is what happens. However, what really happens, in my own words is this…That big meal caused a big rise in blood sugar with a consequential increase in insulin followed by a sudden drop in blood sugar proceeded by a literal “Crash” which just sent you on a ride heading toward snooze-ville. Where en route you seek sugar, caffeine or alcohol which will temporarily take you on a detour to pseudo-energy land. Pseudo, because it’s not real energy and the sooner you realize that, the sooner you can stop fooling yourself and stop steering your body in the wrong direction. Stop eating such high calorie, heavy meals and you won’t have to counterbalance it so often with extra sugar or caffeine or alcohol. Instead, eat a light meal and get some energy. Then move around, and get some more energy. When your energy runs out, consider resting; take a siesta, sit for a moment and contemplate or meditate and if you are truly hungry, then by all means, eat something. Maybe you are thirsty so first try to, “drink something”. In the end, the rules are simple. There are no rules. Listen to your body. Eat when you are hungry, stop when you are comfortably full and let the cycle of life prevail.

1/12/07 9:30AM

I had not been eating much since my injury, my “wounded paw”, as someone put it. But I have started working out again so my appetite has been increasing. I find that I am eating every few hours up until the time I go to bed and sometimes even waking in the middle of the night to eat again. I have been really hungry. I don’t eat like I use to at all.

As I looked back at my journal entries on 12/20/05 through 12/24/05, I wrote a lot about eating, and not eating, and eating and craving chocolate, ice cream and cookies and such. These days I so rarely crave those things.

But getting back to my “appetite”, which ironically I also wrote about on December 24, 2005. On that date, I wrote about losing my appetite due to the fact that my heart was broken. And right before I moved, I lost my appetite and had a very short term bought with Anorexia (loss of appetite). Very short bought, as in less than 2 days. My appetite these days, however, is big because of healing from my injury and now starting to workout again.

Before I went to bed last night, at around 9:30PM, I made a bowl of vegetable soup. My homemade vegetable soup, which was made from seasonal fresh vegetables from the Farmer’s Market, actually, root vegetables which where complements of my friend Alex Weiser. Alex gave me a big bag of carrots, fingerling potatoes, Yukon golds and purple potatoes plus some Jerusalem artichokes and red onions. I also added some dry herbs such as savory, thyme, oregano, basil, marjoram and bay leaves plus organic vegetable broth, organic canned tomatoes and tomato pastes, organic kale and fresh minced garlic. I made a huge pot last weekend and have been eating at least two bowls per day in addition to my other nutritional staples such as poached eggs with nutritional yeast, brown rice with eggs, or apple with flax and hemp seed plus goats milk. Did I mention how much differently I eat these days compared to two years ago? Last night I was feeling that just the soup on its own, although very hearty with the root vegetables, would not sustain me, so I decided to make a bit of pasta to give the soup more texture and satisfaction. It worked too. It was so good. I never have pasta but on Sunday I was craving it so my friend Max and I made some pasta with organic tomato sauce. We had pasta made with Jerusalem artichoke flour although semolina was the base. The pasta was so just what I needed that day.

The nutrition facts label for pasta always gives the serving size as 2 ounces which is around 210 calories and 43 grams of carbohydrates. When I was a Diabetes educator and taught the exchange system, a method used for calculating carbohydrates as a way to help control blood sugars, we always told patients that a serving of any starch was one ounce. A serving of bread is a slice which is one ounce and for cooked pasta, one ounce is ½ cup cooked. I would appreciate it if manufacturers would downsize their portion size. I don’t believe that there are very many people who need to eat two ounces of pasta since they should also be eating more vegetables and lean proteins. In case you would like to try to stick to the one ounce serving, here’s a handy way to figure out your serving size: when you grab a handful of spaghetti, fettuccini or vermicelli, the pasta you hold in your hand should be the diameter of a dime. If you are really meticulous about serving sizes, that dime diameter is 60 strands of vermicelli. That is what I had and added to my soup. It was like a healthy vegetable noodle soup. Yum-my.

After I ate the soup I was craving something sweet which I finally realized, after all these years, always happens. So now I get what my friend Kara was telling me and what the holistic nutritionist was trying to say. We simply do crave something which will counterbalance the savory thing we ate first. Knowing that you will want something sweet after you eat a typical meal, then you should start with small portions at meal time which will allow room for a small portion of something sweet. If you eat moderately at your meal then you will hopefully indulge moderately après the meal. So a dish of fresh fruit and yogurt may suffice, or a small cappuccino or perhaps a Chianti. Not really sure what that is except that I heard it in reference to an after dinner drink. So, whatever you choose, simply choose moderately. I get it!
When you are trying to change your eating or exercise habits, you must not be attached to the outcome though. Perhaps you will not lose 40 pounds perhaps you will not get down to a size 2 but if your intentions are good then you will feel good. When you feel good then others who come into your presence will feel good. You, my friend, have the ability to affect world peace. That is so much more important than losing 40 pounds. Don’t you agree? Whatever you do, just be the best you can be. No one expects any more or any less. Good Luck!

1/18/07 2PM
Today I received an email from the Slow Foods Movement regarding a contest for a story and a recipe. How did they even know I was dying to do this? So here is my submission…

I have a dream; to figure out the solution to weight management and share it with the world. The solution is Dilution. Dilute the concentrated aspects of your life. Whatever consumes you, add water, and it will be less concentrated, essentially, diluted. Water is the key to weight management. But chocolate is my favorite food. It stimulates the way you feel when in love. I love me. So in honor of me and my purpose, I created a “diluted” Chocolate Mint Shake. It’s the perfect drink for after my workout being perfectly balanced in muscle building protein, replenishing carbohydrates & hydrating fluids, plus, of course, love emulating chocolate, and a leafy green vegetable to refurbish used up anti-oxidant nutrients. When I want ice cream, the shake is the perfect substitute without guilt while yielding pure pleasure. I serve it up in a cup that looks like an ice cream cone & eat it with a long spoon while sitting in my room reminiscent of Willy Wonka’s Factory. It makes me smile. I love this shake. I love me. And I love to share my secrets of weight management success with all who I love. I hope you love it too!
{I added my Chocolate Mint Shake recipe here for the submission piece. Fingers crossed!}

1/20/07 6PM

It has been nice to have off of work and be able to rest, a lot, to think, maybe too much, and to figure out my next move or to perhaps let it find me. I still have trouble being still so I decided to look on-line for some jobs listed on a nutrition job site. There was one at the top, which means it was just posted. The employer was looking for an assistant to do administrative stuff as well as to serve as his Dietitian to help him with an eating and supplement plan. I liked the tone of his email. He said something like, “Does this person exist?” and ended it with “Fingers crossed.” These are things I would say, so we have the same outlook or at least intonation in life. That seems like a good sign. The guy was looking for a recent college grad because he did not have a lot of money to offer although he did not specify how much in the ad. I decided to email him because he is a business man and it seemed that perhaps by working with him I could get a better grip on business. I told him that I was probably way over qualified but it seems that I am over-qualified for most of my jobs so why not be over qualified for something new. He told me that he probably could not afford me and stated a salary. I told him that I had been working for not much more than that as a private chef and as a consultant Dietitian and both of the jobs just drained me so perhaps this job with him would at least give me a new perspective for the same amount of money. He called me and we agreed to meet this Wednesday at tea house called, Dr. Teas Herbal Emporium. I liked the name of the meeting place and this new potential employer said that this is where he works most of the time. I love tea. It is literally my favorite beverage. Another good sign.

Today my friend Rahel, who is from Eritrea, a country north of Ethiopia and bordering Sudan and the Red Sea, made the drive from Hawthorne to Santa Monica to spend the day with me. I only mention all that because the drive for her was a big deal for her and we where both very glad she made it. We walked along the Venice boardwalk, well, actually, I hobbled. We did a little shopping and had a nice lunch at a café overlooking the ocean. Actually, only I did some shopping while Rahel looked but did not buy. But I just could not help myself. I was walking along the boardwalk when this very pretty beige knit skirt caught my eye. I was not even paying any attention to the shops but someone had set up shop where the arts and craft vendors line the boardwalk. This skirt was hanging on a mannequin which had a “lower half” like me so I could actually see that this skirt would really flatter my figure. I was also taken in by a cute little fitted black blazer when only this morning I was looking at my grey, very similarly fitting blazer and thinking to myself, “I could really use another one like that in a different color”, and low and behold, there it was. The sales woman was very nice. This was her first weekend displaying her clothes in this arena and she seemed to be doing well. The skirt I bought was the last one. I told her what I do for a living as it pertained to how I broke my foot. She then told me about a recent seminar she attended given by a man called “Dr. Tea”. She said he has this “tea emporium” and he is promoting his weight loss program based around tea. I told her that I was going there on Wednesday to meet a potential new employer. So this really makes my upcoming job interview even more intriguing. Am I going to get a new job as an assistant or could something else be brewing?

BTW: tea IS a great weight loss tool. I often drink black tea or earl grey with almond milk to help “extract” my “Sweet tooth”. Often times any tea, because it is a warm, soothing, flavorful beverage, can help offset a “snack attack” which can be defined as eating even when you are not truly hungry, which can be ok sometimes, just be wary of how often it impedes your more healthful food choices. There is also some research regarding the thermogenic (calorie burning) effect of tea and its compounds. I don’t know it off the top of my head but I do know that many people really try to play up that aspect. However, I feel that tea’s “weight loss” benefits are more attributed to the soothing effect of the beverage which can replace the pseudo-soothing effect of unwanted calories.

Thursday, October 25, 2007

Quinoa [KEEN-wah] & the DMV

Quinoa [KEEN-wah] & the DMV
http://www.youtube.com/watch?v=BW8jxrYWBCc&feature=channel_page

Most of you know what DMV means. But, unless you saw my video before reading this, you are probably stumped on the word Quinoa even though I gave the phonetic spelling above. No worries, you’re not alone. Most of the people at the Santa Monica DMV didn’t know what it meant either but by lunch time on August 31st, 2007, many of them had an idea and a few of them even got to taste it.

While waiting in line to make my car official in my new home of California, I overheard a nutrition related conversation between two employees and I joined in. Before I knew it we were all engaged in a health & fitness discussion and they were posing as many questions as they could possibly think of while I filled out forms and paid my registration fees. I couldn’t complete the registration process because I didn’t have all of the pertinent car lender information. Therefore, to quote our Governor, I told them, “I’ll be back.”

From there I moved on to get my Driver’s License Photo taken and then to take the test. Very stressful I might add. I lost sleep worrying I would not pass but in the end I only got two wrong. You can get six wrong and still pass. As I was standing in line for the photo, I saw one of the formerly mentioned employees coming into the photo section, sent by his co-worker to get some more info from me. I had educated them about Quinoa but they also wanted to know about Oatmeal since it is the more commonly consumed Whole Grain. But for you guys, for now, Quinoa will be the discussion at hand. I educated them about oatmeal, took my test and then headed back home to get my car lender info. So while I was home I picked up some recently cooked Quinoa for my new friends to try. I have not since gone back to the DMV to see if they made the switch from oatmeal to quinoa. One can only hope.

By now you’re like, OK, Elizabeth, just tell us about Quinoa would you? And I certainly will…Quinoa is a grain. It is a WHOLE grain. People are becoming more aware of the importance of eating more ‘whole grains’ as advised by the dietary guidelines and as emphasized by the new “My Pyramid”; an educational tool created by the USDA to advise the public on how many servings they are recommended to eat from each of the food groups.

With the fading fate of the Atkins diet which is not very disease prevention friendly, the public is again rethinking its carb choices. “Can we eat carbs afterall?”, they ask. “If so, which ones, what are the best choices and how often?” The whole realm of “carbohydrates” can be overwhelming even to the diet educated a.k.a. Registered Dietitians. We (Dietitians) have been educated from the onset about where carbohydrates come from, as in which food groups, and frankly, they are everywhere. You really can not avoid them if you want to eat foods which promote health, prevent disease and give you the energy to live long and thrive. The key is to make the best choices from those foods which do contain carbohydrates so that you can get the best energy sources available.

Enter, Quinoa, the best choice from the “Whole Grain” group. That food group found at the far left of the new “My Pyramid” but which use to live at the base of the formerly known ‘Food Guide Pyramid’. Yes, grains can make up the base of your diet from an energy stand point but from the viewpoint of volume, vegetables prevail. That means that grains can make up the “bulk” of your calories while vegetables will simply make up the “bulk”. Vegetables should be consumed in the greatest proportions because they fill you up but are very low in calories and yet very high in antioxidant, disease fighting nutrients. Most of your carbohydrates, however, can come from grains. Grains are energy yielding, B-vitamin wielding, and rich in minerals and disease fighting antioxidants along with a cluster of cholesterol lowering, cancer preventing, blood sugar controlling, bowel friendly fiber. Most WHOLE grains are rich in minerals such as Zinc, Manganese, Magnesium and Copper, all minerals which are essential for the body’s own natural antioxidant defense system.

Whole grains also contain Iron although it is called a non-heme iron, so named because it is not attached to the heme component of a red blood cell. The iron found in animal protein is called heme iron because it is attached to the heme component of the red blood cell. Since being attached to that heme in the red blood cell is the ultimate goal of iron in the body, those foods which contain heme iron, contain a form of iron that is more easily absorbed. However, if you’re like me, perhaps you too don’t appreciate things that are so obvious, so easy. I personally like challenges in life because that is how we become stronger, by overcoming adversity, even in the world of nutrition.

For example, that non-heme iron found in whole grains, beans, legumes & leafy green vegetables, can be absorbed very well if there is also a big strong Vitamin C around. You see, C helps to ensure that that non-heme iron reaches its final destination; one of those destinations being the home of the heme in the red blood cell. C protects the Iron from free radicals so that the iron will be absorbed in the best shape possible. Vitamin C is like the body guard for Iron. Once in the red blood cell, iron will work with the Heme to help ensure that oxygen is properly transported to working muscles and, well, basically to every cell in the body. ALL of the cells of the body need oxygen to live. So by ensuring proper absorption of your dietary iron sources, you are helping to ensure that your cells can breathe again…and again and again.

This is what I love most about the body, the complexities and yet the simplicity of it all. Of course, everything works better when we work together. We are all stronger when we team up. No man is an island, no mineral…a rock…although minerals can be found in rocks…None-the-less, I believe that the non-heme iron is a ‘stronger’ iron because it takes the road less traveled. Therefore, I encourage the consumption of foods that are rich in non-heme iron. I promote the intake of lots of veggies and whole grains, beans and legumes too. There may a little more work involved in the process, but I promise you a stronger YOU in the end.

So now you know, or hopefully have figured out, that Quinoa is a source of non-heme iron. It is also the only WHOLE grain that is a complete protein. ‘Complete’ because it contains all of the essential amino acids in proportions that promote the production of immune cells, the synthesis of enzymes, the building & rebuilding of muscle cells and basically the growth, repair and maintenance of body tissue wherever needed. All of these functions require all nine essential amino acids in the perfect proportion to promote growth and repair. And, in case you’re dying to know those amino acids personally, here they are, in no specific order: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine & sometimes Arginine.

That is a lot of information and perhaps ‘nice-to-know’ but really not necessary. So don’t try to memorize them. I did when I was in college but these days even I have to look them up. In college I learned a ‘sentence’ that helped me remember the Amino Acids’ names. But right now, I can’t even remember the ‘sentence’. The only reason I even mention all this extraneous information is to emphasize that Quinoa does contain those essential amino acids whereas, all of the other Whole Grains contain insufficient quantities of Leucine and Lysine. Without ALL of the essential amino acids, it is nearly impossible for ‘protein’ to fulfill ALL of its bodily obligations.

The point of this whole story is this “Eat more WHOLE Grains”. Try Quinoa, please. You will love it as much as I do, I promise. If my nutritional tale has not swayed you, then perhaps the attached recipe will help. In case you would like to taste Quinoa before committing to trying to make it on your own, look for it in ‘prepared’ form at ‘health oriented’ grocery stores like Whole Foods. Although none of them make it like I do in my breakfast cereal, they do have some wonderfully tasty Quinoa dishes for you to wet your Quinoa loving whistle. OK, I am so optimistic. But please, buy some and try it. You’ll like it!

Look for ‘dry’ Quinoa in the ‘Health Food’ section of most grocery chains in a blue bag under the brand name Arrowhead Mills. They supply many types of organic whole grains, beans and seeds. Also, food co-ops and ‘health food’ type stores will carry Quinoa in bulk food bins. Trader Joe’s also carries boxed Quinoa. You may also find Quinoa in almost any grocery store in one of those ‘prepackaged’ grain mixes under the brand name ‘Near East’. This is how I discovered it years ago. At the time I was teaching weight management & Diabetes education classes and conducting grocery store tours. I thought this unusual grain was so cool with its little tail and all. I would tell my students and clients about this grain I discovered called “KWIN-O-Ah”. Yes, I mispronounced it from the start which is why I made sure to give you the phonetic spelling. I want to spare you the embarrassment I went through. Boy was my face red once I learned the correct pronunciation. Not really. Who cares if you mispronounce it?

I once had a boyfriend who was always correcting me when I misused a new word or misspelled something. Even if I text him these days, four years after we’ve broken up, he will still correct my text spelling. “Get real”, I thought. That’s his issue not mine. Frankly, you pronounce Quinoa any way you like. You eat it, any way you please. Just please try it and try to enjoy it. That’s all I ask.

Below is the recipe for Quinoa [KEEN-Wah] or [KWIN-O-A] from my You Tube video.

Basic Quinoa
1 cup Quinoa
2-3 cups water or brewed tea

Soak quinoa for 10 minutes, if possible, in enough water to cover completely OR at least rinse in a fine sieve for at least one minute, to remove the saponins; a natural protective costing developed by the plant to protect it from being ‘over-consumed’ by animals, thereby preserving its longevity. These ‘saponins’ have similar health benefits for humans in that they can aid our ‘longevity’ but they also give a slightly bitter taste and they may inhibit the absorption of some nutrients. If you don’t have a sieve then rinse in a small sauce pan. Tilt the pan with the lid ajar enough to allow the water to run out while keeping the grain from running down the drain.
Poor fresh liquid into the sauce pan. Note: 3 cups liquid per 1 cup dry Quinoa, cover and boil for about 15 minutes. (Most grains require 2 cups liquid per 1 cup dry grain but I find the consistency of Quinoa to be more porridge like if you use 3 cups liquid to 1 cup dry grain.)
When cooked, quinoa is somewhat translucent with a clear ring around each seed which kind of looks like a tail, but is actually the germ of the grain. The Germ will release from the grain but still remain attached at the end. This is how you know it is done.
Remove the pan from the heat, remove the lid and allow to steam for about 5 minutes.
Fluff with a fork.

To eat as cereal, mix ½ cup cooked Quinoa with 1 cup chopped seasonal fresh fruit such as a chopped apple, nectarine or berries + 1 Tbsp raisins or other dried fruit + 1 Tbsp chopped raw walnuts or almonds, 1 cup organic milk (low fat dairy, Soy, Almond or Hemp milk) Plus a dash of cinnamon ~ ¼ tsp

Nutrition Facts
Serving Size ~2 cups (458g)
Servings Per Container 1
Amount per Serving
Calories 320 Calories from Fat 90
% Daily Value *
Total Fat 10g 15%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 90mg 4%
Total Carbohydrates 48 g 12%
Dietary Fiber 7g 17%
Sugars 18g
Protein 13g
Vitamin A 2% · Vitamin C 6%
Calcium 31% · Iron 27%
Thiamin-B1 30% · Riboflavin-B2 37%
Niacin-B3 20% · Vitamin-B6 11 %
Vitamin-B 19% · Folate 10%
Vitamin-D 111% · Vitamin-E 9%
Copper 32% · .
Magnesium 31% · Manganese 78%
Phosphorus 29% · Potassium 22%
Selenium 9% · Zinc 13%

Thursday, September 27, 2007

What does Vitamin C do for me?

9/27/07 6AM
I know my blogs are too long to actually be “blogs” they are really excerpts from my book. This one follows an excerpt I wrote about a dream. The following is NOT a dream though...

On Friday September 7th I met Vitamin C. Yes, he actually plays Vitamin C in a vitamin commercial. How ironic, right? A dietitian and a vitamin, and not just any vitamin but probably the best and most researched off all the vitamins. He is, I mean, Vitamin C is, the most powerful antioxidant around. I love Vitamin C. It is literally my favorite vitamin, although I do hate to play favorites because all of the vitamins and minerals are essential to life. That is literally how they even get classified as vitamins and minerals. They are vital to life and without them you will die, eventually. Like without C you will develop scurvy which is basically a disease caused by a deficiency of vitamin C and characterized by spongy and bleeding gums, bleeding under the skin, and extreme weakness.

The term scurvy was coined over 250 years ago by British seamen. When these men set out on long sea voyages, they knew they had less than a 50% chance of coming back alive. Over half of the ship’s crew would die of the disease they called scurvy. They named the disease without knowing what caused it and as far as I can tell, they developed the name from the old English word “scurf” meaning “the scales or small shreds of epidermis that are continually exfoliated from the skin”. Scurf turned into scurf-y and then scurvy. From this disease came the first documented nutrition experiment by a British physician named James Lind. If I knew Dr. Lind I probably would have dated him. I love smart, think-out-of-the-box type men.

Anywho, he divided 12 sailors with scurvy into six pairs and gave each of them a different “supplement”: cider, vinegar, sulfuric acid, seawater, purgative (a laxative) mixed with spices, or oranges and lemons. So, you know how when you eat a lemon your mouth puckers, well, just imagine your reaction to plain old vinegar or seawater or sulfuric acid or purgative, that one will surely make you sick. When I think of sulfuric acid I think of that rotten egg smell. The thought of drinking that “smell” makes me gag. I can’t even imagine. If I were a sailor on that ship I hope I would have been in the orange and lemon group. I can tolerate some puckering over gagging.

Oh, and seawater, not so good either. Apparently there was a time in history when the seawater matched the solution concentration of the body. At least that is the belief of some evolutionists and it makes sense to me. Over time the sea has become so high in “salts”, that if we drink seawater it can cause severe dehydration as the body tries to deal with all that “salt”. The salt in seawater is not just sodium chloride as we find in table salt. Seawater also contains potassium chloride and magnesium chloride. All of these elements are also found in human tissue. They are known as electrolytes. They are responsible for the ebb and flow of nutrients that go in and out of cells.

The water in your body, which can be 60-70% of your body composition, is the equalizer for all things. Water helps to keep an even distribution of these electrolytes inside and outside of each cell so that nutrients “flow”. When you drink seawater with it’s concentration of “salts” at three times the level of your body, that “equalizing” water rushes to intestinal tract to greet those “salts”, to “neutralize” them so they can travel safely through the body. The water then “escorts” the extra “salts” out of the body. But first, the water has to equalize the salts, which means that the water leaves the inside and the outside of those once balanced cells. Now the cells become unbalanced, essentially, dehydrated.

The water escorts the “salts” to the kidneys where the excess salts will be excreted. Now the poor kidneys are working overtime. Since the kidneys are also responsible for recycling water back into the body and since the cells are like, screaming for a “drink”, the kidneys are so doing double duty by trying to get rid of extra “salts” and rehydrating the body. What can happen in the long run is death, from dehydration and kidney failure. Suffice it to say, given a choice between the smelly sulfuric acid and the potential kidney failure causing, death inducing seawater, I’d drink the smelly stuff.

Besides, you need sulfur, although sulfur deficiencies are not likely. What is likely is a deficiency in sulfur containing amino acids. For those who follow a strict vegan diet, it is possible to have an imbalance of amino acids, some of which are the sulfur containing ones, Methionine and Cysteine, which are lacking in beans and legumes. But grains are great source of these sulfur containing amino acids which is why beans and grains go great together. A deficiency in “sulfur” containing amino acids is quite rare in the US but it may be possible if someone follows a very strict and unbalanced vegan diet. Skin, hair and nails contain more of these sulfur type amino acids than other body parts which does not mean you have to eat more sulfur amino acids in order to have great skin, hair and nails, it means that you should eat a diet balanced in adequate protein sources, which is a diet of either grains and beans throughout the day or free-range animal proteins. Then your sulfur amino acid needs will be met and your skin, hair and nails can grow freely.

Oh, but getting back to the scurvy discussion, in summary, the men who ate the oranges and lemons recovered from their bout with scurvy. The other unlucky 10 who drank smelly, salty, laxative effect inducing solutions, well, they probably died. That part of the story was left out. None-the-less it wasn’t until 50 years later that the British navy required all ships to provide their sailors with a daily dose of lime juice. Not sure why it wasn’t lemon or orange juice? But the lime juice 'supplement' gave the British sailors their nickname “limeys”. The antiscurvy “something” in limes and other similar fruits, was dubbed the antiscorbutic (pertaining to, of the nature of, or affected with scurvy) factor. It took 200 years before the “factor” was isolated from lemon juice and found to be a six-carbon compound similar to glucose.

Nowadays the synthetic form of Vitamin C is readily available and widely used. Vitamin C is known for its powerful antioxidant capabilities. An antioxidant is any substance that prevents or inhibits the oxidation of another substance. In doing so, the antioxidant becomes oxidized itself. It protects the body by sacrificing itself. It is literally the bodyguard for the watery parts of the body.
In the vitamin television commercial, Mr. Vitamin C does a skit with Vitamin E (another powerful antioxidant). Vitamin C says that he helps to recharge Vitamin E. Vitamin C does this by being ready to be used in some of the body’s own natural antioxidant defense system pathways which in turn recharge Vitamin E. But Vitamin C’s biggest role is protecting the watery 'mote' outside the cell walls, by standing force, ready to take on substances which may try to enter the cell to wreak havoc on the cell itself or harm E which hangs out in the lipid layer of the cell wall. So in essence, Vitamin C protects E by being ready to sacrifice itself first. Vitamin C did help to recharge me by being a good friend, but he's not the man for me. I'll keep searching.

In honor of the British Sailors who sacrificed their lives unknowingly to scurvy; if only they had eaten an orange or two.
Here is a dish laden with Vitamin C.
A surefire, tastey way to prevent Scurv-y.

Spicy Lime-y Slaw

SLAW
1/2 medium green cabbage, cored and finely shredded
1/4 medium red cabbage, cored and finely shredded
2 carrots, grated

DRESSING
2 limes, zested and juiced
2 small cloves garlic, minced
1/2 teaspoon minced jalapeno pepper (seeds removed)
3 tablespoons filtered water
6 tablespoons Vegannaise
2 small dates, pitted and finely chopped
1 teaspoon salt
6 tablespoons finely chopped cilantro
3 tablespoons chopped almonds

1. Toss the cabbage and carrots in a large bowl.

2. Combine lime juice, 1 1/2 teaspoons lime zest, garlic, japaleno, water, Vegannaise, dates and salt in a blender and process until smooth. The taste should be a little tart from the limes, a little spicy from the jalapeno, and a little sweet from the dates.

3. Pour the dressing over the vegetables and toss well. Dish up and sprinkle with cilantro and almonds.

Sunday, July 29, 2007

What should I eat on date night...when I am not dating...

How I spend my Saturday evenings….

Yes, this is a weekend evening not unlike most where I either; write, do wash, read or create recipes. Today I was in the mood for sushi but since I am not dating I decided to make it myself. I think of Sushi as date food. Especially since I have been on 6 first dates since moving to Santa Monica and each date has taken me to the same sushi restaurant in Venice. I was even at that same sushi place when I flew here from Northern Cali to go on an internet date with a guy from Brentwood. He didn’t even live close to this sushi restaurant but even he took me there two years ago. I have not had any luck with my first dates at the sushi place so I figure that maybe sushi is something I need to enjoy by myself right now.
A few months back I bought a sushi rolling mat and had yet to unveil it, so, tonight was its grand premier and it worked beautifully. My vegan sushi was and is yummy! I have plenty left for the next few days. Unlike regular sushi made with raw fish, my vegan sushi is safe for consumption for days on end. Well, maybe not more than 4 days tops.

So, I have been reading this book entitled, “The Handbook of Nutraceuticals and Functional Foods” I have been reading it as one would read a fictional book although this one is definitely non-fiction but I have been reading it page by page from the beginning. I came upon a section about all of the classes of antioxidants from plant and animal sources. Although I often forget that there are animal sources of antioxidants because most of the antioxidant nutrients that I read and teach about are plant based. But there are animal sources and now that I am writing about and acknowledging them I realize that, “of course there are animal sources”. In fact, even we humans make some of our own antioxidnats. One is called “superoxide dismutase” or SOD and its part of your body’s own natural defense system against invading free radicals. Plants make ‘antioxidants’ to protect themselves from environmental insults, insects, bad weather & oxygen free radicals, why shouldn’t man also be able to develop some protective elements too?

After reading about the antioxidants in fish, which we know as Omega-3 fatty acids, I realized that because of a strain in finances, and because of the limited “shelf life” of fresh fish, that I am not getting my ample supply of Omega-3’s. Although I do buy Omega-3 rich eggs and eat one of those about 4-5 days per week. They do contain at least the DHA Omega-3s. I also consume ground flax seeds every day but flax seed contains only the ALA Omega-3’s, which is the precursor to the DHA and EPA found in fish. We can not convert the ALA to DHA and EPA but the fish can and so can the chicken fed a flax seed diet. That is why eggs are a viable source of Omega-3’s. So, unless I eat fish at least 3 days per week or take fish oil supplements, chances are I am not meeting my recommended amounts of the DHA & EPA Omega-3’s. However, in Dr. Wildman’s book, I did read about how the fish get much of their Omega-3’s from their sea vegetable diet. I also eat sea vegetables but have been a little lax lately and that brings me to the recipe du jour which is actually not French (du jour is French for “of the day”), but this recipe is Japanese and is one of my most favorite foods…Sushi…"Domo Arigato” to my Japanese friends for introducing Sushi to the world…Roll it up & enjoy.
BTW: you should only say “Domo Arigato” to a friend. If you are thanking someone you do not know well, I have just learned that the appropriate phrase is simply “Domo”, spoken slowly to show true gratitude. Interesting…K, now let’s cook & roll…

Oh, and I also had a sweet tooth so I threw together a vegan chocolate mousse

Here is that one first

Vegan Chocolate Mousse
1 (12oz) package Mori-Nu Firm Silken Tofu
2 Tbsp honey or maple syrup
(I just bought a $20 jar of local honey at the farmer’s market so I used honey)
3 heaping Tablespoons of Organic, Non-Dutched (non-alkalized) Cocoa powder (the same stuff I use in my daily Chocolate Mint Recovery Shake, more ways to get those Catechins and the taste of chocolate, that is so win-win)

I threw it all in a medium size metal mixing bowl and blended it with a hand held immersion blender
If you don’t have one of those, a regular blender, food processor, or hand held mixer will do just fine. If you’re really motivated, I believe a good fork and some strong arms could make magic as well. Well, maybe just make chocolate mousse but if you enjoy it the way I do, it will taste and feel like magic!
Dish into 4 ounce soufflé cups or something of similar size
Makes three 4 oz servings. I know, it’s not an even number. What’s that all about? But you do the math. Start with a twelve ounce package, divided into 4 ounces and you get 3 servings.
Perhaps you could dole out 3oz portions and then you would get four servings. Now that works out. You see, it’s really just about the math.

And now…the Sushi

Vegan Sushi
1 cup brown rice, cooked in 2 cups filtered water or brewed green, red or black tea
6-10 sheets dried Nori
1 Tbsp Brown Rice Vinegar
¼ cup Tamari
1 Tbsp Sesame or whatever oil you have on hand
Shiitake Mushrooms, if dehydrated, start by soaking them first in warm water
Sesame seeds or Gomasio (a combination of sesame seeds, sea salt & sea vegetable flakes such as Dulse)
¼ cup Dulse Flakes
¼ cup Nutritional Yeast flakes
¼ cup pickled ginger, finely diced (see recipe below)

Prepare the pickled Ginger first so it can marinade or “pickle” while you prepare the other ingredients

1. Cook rice uncovered in boiling water or brewed tea for five minutes. Then cover and reduce heat to low. Simmer for 40-45 minutes. If liquid remains, turn of the heat, stir the rice with a fork. Remove from heat and allow to steam on a separate burner. Leave uncovered until all the liquid has been absorbed.

2. Prepare your fillings and condiments while rice is cooking. Finely dice the Shiitakes. Heat the oil in a small sauce pan, add the Shiitakes & simmer in 1 Tbsp of tamari, add water if needed. You should have just enough liquid to ‘heat’ the mushrooms. Remove from heat after about 5 minutes. Set aside while you finish preparing the rice.

3. After the rice is cooked, add it to a 9 X 13 glass baking dish or similar size pan so that you can spread it out to cool and add the other ingredients. Add the brown rice vinegar, the rest of the tamari, the sesame seeds or Gomasio, the dulse flakes, nutritional yeast flakes & the Shiitakes.

4. Remove the ginger from the marinade and finely dice. Add the diced ginger and the “pickling” juice to the rice mixture. Mix it all up and get ready to “Roll”.

5. Place your nori sheet on a bamboo mat and spread the rice about 1/4inch thick over the whole sheet, leaving two inches at the top (the end away from you) for sealing off the roll.

6. Grasping the side of the mat that is closest to you, roll -it- up and away from you toward the top, pressing the log tightly together as you move it forward towards the end. Do not “roll” the mat within the sushi roll but use the mat to press the sushi as you roll it. The mat also helps to “seal” the deal. When the sushi is all rolled up, wrap the mat around it and grasp firmly to press it together. Moisten the end with rice vinegar to help it seal if needed. I find that if you use the mat right you don’t need anything else to seal it.

7. Place the sushi roll on a cutting board. With a very sharp knife, slice the nori roll in thin segments, about 1 inch thick or bias-cut in larger sections. Arrange and serve.

Note: you can add some wasabi powder to the mixture or put wasabi and extra tamari on the side for dipping.

Pickled Ginger
2 to 3 inches fresh ginger
1 tablespoon honey
1/4 teaspoon sea salt
4 tablespoons brown rice vinegar
1. Peel the ginger and slice it into paper thin slices.
2. Bring a pan of water to a boil, turn off the heat and soak the ginger slices in the water for a few seconds.
3. Pickling Mixture: Mix together the honey, salt and rice vinegar. Stir until the honey has dissolved.
4. Drain the ginger from the hot water and place the slices of hot ginger in the pickling mixture and let sit for about 30 minutes in the frig while you prepare the other sushi ingredients.

Wednesday, July 25, 2007

Chocolate Mint Recovery Shake (see it on YouTube under TheKitchenVixen)

July 25, 2007

On Monday, July 23rd, I posted my first video to the web. If I am ever going to have the cooking show of my dreams, I have to fully put it out there, right? So far, only 15 people have viewed it. I haven’t told my friends about it yet because I want to see what happens when you just “put it out there”.

In this video I am making my most favorite dietary staple which I call my “Chocolate Mint Recover Shake”. So named because it is made with chocolate mint leaves and it is what I drink to recover from my workouts. Well, if you see the video this will all be apparent.

I created this recipe as I do with most, out of necessity to nourish my body the best way possible using what is given to me at that time. In this instance, while living and working in Vegas, I was given a bunch of chocolate mint leaves from a fellow dietitian who had lovingly grown them in her very own herb garden. She had more than she could use so she brought them to work along with some regular mint and some other herbs. I always get to work latter than my fellow coworkers because I like to take the mornings to exercise and/or write. Today is a day like that but I chose to write and give my body a rest. Yesterday as I walked the length of beach in Santa Monica, my heavy legs predicted this would happen. My legs where fatigued and I knew that today my body would say, “No, way.” So I’ve spent the morning resting and writing. Alas, soon I will have to go to work.

On the day the chocolate mint leaves came into my life, I believe it was fate. I got to work long after everyone else. All the other herbs where gone but the chocolate mint leaves just lay there waiting for a home, waiting for me. I had never heard of them let alone tasted them. I picked them up and smelled them first. Mmmm, so minty with just a hint of chocolate, or perhaps that was subliminal because I knew they where “chocolate” mint. None-the-less, they did have a powerful minty smell. I could not wait to get home and ‘apply’ them in some way. Yes, when I think of food, and ingredients and such, I think in scientific terms. I don’t merely create recipes, I formulate by “applying” the ingredients for their nutritional attributes. I was curious to see what mint had to offer besides the wonderful tastes and smells.
All that information lay await at home so all I could do all day was to think about what other ingredients I already had to combine with my new found chocolate mint friend. Well, at the time I was on this polenta kick. I still kind of am. Over a year later and I still get a hankering for polenta. I am no where near being a Mexican and I grew up on the East Coast where there was not a strong Mexican population but for some reason I find the greatest comfort in their food. In fact, before I left Las Vegas, the staff at my job made me tamales for my going away party. I was in heaven. But, getting back to my leaves...I had polenta and wanted to use it with the chocolate mint leaves. I also had some dark chocolate and maple syrup so I do recall creating a baked polenta dish with those ingredients. I did not save a recipe but this weekend I created another polenta dish so I will insert that one at some point and then also show how some ingredients could be substituted to recreate my chocolate mint polenta. Suffice it to say, this dish was like a chocolate mint bread pudding. I let it solidify, as polenta often dose, so it could be eaten with a spoon or a fork.

I have been following a primarily vegetarian diet for the past two years while off and on consuming some fish and very rarely, some chicken. I prefer vegetables, grains, and beans to most other foods so I decided to create a shake that would help me stay within my preferred food groups while giving me the protein I need for optimal recovery after exercise. The shake I make with soy milk, a bean source, the mint leaves are green, a vegetable, and the chocolate, well, it is my drug of choice. At first I was using real dark chocolate but decided to switch to cocoa because it contains a higher concentration of antioxidants known as epicatechins; a class of antioxidants like those found in tea, red wine, grapes, and apples.
These Catechins are powerful disease fighters that help to squelch free radicals. Free radicals are primarily unstable oxygen molecules which we breathe in everyday. They are unstable because they are missing an electron. We are exposed to more and more of these unstable oxygen molecules everyday because of environmental pollutants such as car exhaust, chemicals, stress, pesticides, etc. These free radical oxygen molecules don’t really want to be ‘radical’, they want to be stable but the only way they know to become stable is to 'steal' an electron from a cell. Once that cell has lost an electron, it too may become unstable and one of these cells might be a potential cancer cell, or an LDL cholesterol (the less desirable kind). These cancer and cholesterol cells then lead to disease. So, you can see what a nightmare this could all be if we don’t try to stop free radicals in their tracks. Enter, the Antioxidants, a large group of cell defenders numbering in the hundreds. This strong force can step in the way of any free radical, risk its life by donating an electron and still be none the worse the for wear. In other words, Antioxidants take a licking and keep on ticking. They are the Bomb!

Every plant food contains an Antioxidant or two so the more we eat the more the antioxidant foes will retreat. Knowing this means that when I am given a locally grown plant, grown by someone I know, I am going to use every bit of it as much and as often as I can. FYI: mint leaves are rich in a class of antioxidants called Monoterpenes which actually act like bug repellents for the plants while they are growing but in us, these repellents may help us repel certain types of cancers. Kind of cool, I think, cool and minty, Ahhhh. Oh, and the mint is also rich in something called rosmarinic acid which helps to stimulate anti-inflammatory pathways in the body. Most chronic diseases are derived from chronic inflammation.
Inflammation is a defense system for the body to protect it so it can heal after an injury, but if our bodies are always in defense mode, well, that is stressful and can lead to chronic disease. We need to also elicit the anti-inflammatory processes to give our bodies the rest they need. I liken it to the air bag in your car. When it deploys after an accident you can’t drive your car until it has been put back in its place. Same with chronic inflammation, eventually, you won’t be able to ‘drive’ your body. Eat those anti-inflammatories now for better driving tomorrow. After exercise your body becomes inflamed to help the muscles heal from the beating they just underwent. Again, we don’t want the inflammation to last forever so ‘natural’ anti-inflammatories post-exercise will ensure that you can take a licking and keep on ticking tomorrow and the next day and so on.

So without further delay, I present my Chocolate Mint Recovery Shake Recipe below.

Chocolate Mint Recovery Shake

1 cup soy milk or milk of your choice (preferably organic)
6-8 ice cubes (3/4 oz of fluid per cube = 4.5 – 6 oz for 6-8 cubes)
1 Tbsp unsweetened Organic cocoa powder (rich in Catechins; powerful cancer fighters like in tea)
6 stems fresh mint leaves (about 5 leaves per bunch = 30 leaves total) Chocolate mint leaves are best
½ cup protein powder such as Whey (a ‘scoop’ or serving per container should give you 20-25g protein)
For a less expensive more whole food version try Nonfat dry milk powder instead; offers 12g protein per & 18g carbs but the same calories overall as the Whey Protein Powder. There are also Pea & Brown rice protein powders made by two different companies; Nature Made & Nature’s Way. These are Vegan protein sources.)
1 Tbsp blackstrap molasses (adds Calcium Copper, Iron, Magnesium, Manganese, Selenium, & Potassium)

Pour the soy milk in the blender.
Add half ice cubes.
Throw in the powdered stuff
Add the molasses
Blend
Gradually add more ice or liquid as needed to reach a milkshake consistency
Pour into a “real” glass
Pour some in a jar or bowl to freeze and enjoy later. Will be ‘slushy’ after 2-3 hours
Once it has frozen solid or slushy, you can eat it with a spoon like you would eat ice cream but for a fraction of the calories and a plethora of nutrients.

Nutrition Facts
Serving Size ~2 cups (16 oz: 456g)
Servings Per Container 1
Amount per Serving
Calories 260 Calories from Fat 50
% Daily Value *
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 180mg 8%
Total Carbohydrates 23 g 8%
Dietary Fiber 6g 24%
Sugars 9g
Protein 33g
Vitamin A 10% · Vitamin C 6%
Calcium 25% · Iron 35%
*


A good source of B-vitamins, having greater than 40% for all the B’s. An excellent source of all of the major minerals. Contains 20-30% of the Daily Value (DV) for Calcium, Copper, Iron, Magnesium, Manganese, & Potassium. Also a good source of Phosphorus, Selenium and Zinc. If you use fortified soy milk, you will receive an excellent source of B12 (50% DV) & Vitamin D, if not, then get your 15 minute dose of daily sunlight on your hands. This is how your body makes its own vitamin D for the day.

VARIATION: You can use frozen fruit in place of the molasses and ice. Try ½ of a frozen banana and keep all the other ingredients. But by omitting the molasses, you also cut out many of the essential minerals such as iron, calcium magnesium and potassium. So if you need a little sweetness, add a teaspoon of molasses. If you decide you don’t want chocolate then omit the cocoa and add fresh or frozen fruit (1/2 cup). You can also use 1 cup of yogurt in place of the soy milk which will boost the protein by 8g and add some beneficial bacteria. The only downfall is that you should not freeze this shake as it will kill off the good bacteria.

Wednesday, May 16, 2007

A Sick Day & Brownies

Under these circumstances…What should I eat?
A Registered Dietitian & Holistic Chef’s perspective on making food choices when information is abundant and money is scarce.

Today I took a sick day. I have been feeling ill all week and I can’t tell if it is a true stomach thing, flu-like or if it is that sick feeling of dread when you just don’t want to do “this” today or tomorrow or the next day. Yes, I have to admit that I sometimes dread my job but it’s not that I don’t like it. How can that make sense? Well, I do like the other employees. I like that my mind is engaged while working. But I don’t love that fact that even if I am a quick worker that I still am supposed to be there 8 hours each time because of some stupid labor laws. Some days I only want to work 4-5 hours and other days I want to work 10-12 and in the end the hours balance out.
In many aspects of my life I am pretty middle of the road. My personality is pretty much pleasant, never overly exuberant or under enthusiastic. I have good energy to get things done but sometimes I crash, although most of the time I am very even keeled. But when it comes to work I like to do either a lot or a little, not somewhere in the middle. So sometimes I will work hard for several days and then I want a few days to regroup. In the past this is what I loved about consulting work. I was allowed to work a lot and then take a few days off. So I could go out of town, or stay home and write or create or build or do whatever else I wanted to do to use my right brain because at work I use mainly, but not completely, my left brain. You see, I feel and understand and typically listen to my internal cues for balance. This job, however, with its multiple layers of corporate policies, has begun to stifle my internal balancing cues. I fear that this happens to many people but instead of taking a day off or changing jobs, they just allow it to happen until finally they really begrudge their jobs so therefore they indulgence in other ways like eating, having affairs, buying stuff. All we really need to do is to listen to, and then act on, the internal cues of our bodies which are forever trying to 'achieve balance'.

In time I will finish writing and publish my weight management book called The Dilution Solution. It is about the study of water and weight management. Water, it has been said, is the ultimate equalizer to all things on the earth. Think about how global warming threatens the potential for coastal flooding. If we don’t do something to alter global warming then before we know it, the oceans will balance us out. There will be fewer of us to add to the problem. In respect to our bodies, which are 70% water, just like the earth, water is the great equalizer. For me, living near the ocean allows me to feel balanced after spending 8-10 hours inland. But sometimes I need more. My diet is another way I achieve balance though water. Water rich foods help to fill me up and help me stay full. But sometimes even I want something more. Sometimes my diet is so water rich; full of soups, salads, protein shakes, and whole “water rich” grains (not dry ones). Well, sometimes I want a “dry” food, like a cookie. Today is a good day for that since I am not feeling well and since cookies comfort me, this might be a good time to make some. The only problem is that I don’t want to go to the store to buy anything. I want to make some sort of cookie out of what is already at my disposal.

It was really a conversation with my friend Danielle that sparked my cookie interest. She was at the grocery store buying some healthy ingredients for dinner when she came across the fresh baked cookies. She said, “Oh, no.” and I said, “What?” She said, “I can’t tell you.” And I said, “What? Just tell me.” She said, “Its cookies, with peanut butter and chocolate chunks and ohhhh, yummm. “ I said, “I have been craving cookies. Let’s see, what do I have to make cookies.” I looked around my apartment/kitchen/bedroom all-in-one, and saw my molasses, a rich source of iron used for my protein shakes. I saw whole wheat flour which I keep on hand for just this occasion. And I saw my dark cocoa powder which I use in my protein shakes to satisfy my chocolate cravings and to add magnesium and a class of antioxidants called Catechins. Found in tea, Catechins are powerful protectors from disease. I got up and grabbed a baking book which I purchased during my culinary program. It is a book called Uprisings, put out by the Cooperative Whole Grain Educational Association and first published in 1983. I have the revised version from 1990. It is a great book, I would highly recommend it for anyone who likes to bake and use alternative flours and healthy ingredients.

So, after a quick eval of my potential ingredients, I decided to open this book to see what I could make using only what I had on hand, and low-and-behold I instantly opened up to a page with a recipe called Carob Nut Bars. Carob is like cocoa, so that will work. Plus the recipe called for whole wheat flour and maple syrup, which I also had, chopped walnuts, got them too, plus oil, & tahini. The oil they called for was safflower, canola or sunflower. Well, I typically only buy olive oil, the extra virgin kind which is kind of strong flavored for baking but “Use what you have”, I always say. The tahini is sesame seed paste and I do sometimes have that on hand but not right now. Tahini is used in many of these recipes as a vegetarian replacement for butter. It is a wonderful substitute because not only is it vegan, it is saturated fat free and rich in a nutrient called a phytosterol; a powerful cholesterol lowering compound found in highest concentration in sesame seeds.
Well, none-the-less, I don’t have any tahini but knowing that I need a fat with properties similar to butter or tahini, the closest thing I could think of was flax seeds. You see, flax seeds, when ground and mixed with water in the right proportions, which only I know how, gives you a kind of slippery mixture similar to egg whites. In fact, you can use this same mixture to substitute for eggs. The ratio goes like this; for every egg you want to replace, take 1 tablespoon of ground flax seeds, plus 3 Tablespoons of water. The mixture will yield ¼ cup of total volume which is the same volume you would get from one whole egg or two egg whites or if you bought “egg substitute” the package instructs you to use ¼ cup of egg substitute to replace or ‘substitute’ one whole egg. So, since I didn’t have tahini or butter I decided to use the flax seed & water combo. So, the recipe goes as follows and I can tell you now, since they are done and I have already eaten some, that they are good, very much like a brownie. Not sure I’d use as much molasses so I will give you what I should have used because the molasses can tend to dominate the flavor.

BTW: even if it is “healthy”, if it is a baked good, it is is a 'dry' food. 'Dry' foods are the culprit for most portion control and weight management issues (not just my oppinion, also the oppinion of one of the leading Weight Managment researchers, Andrew Drewnowksy, PhD, from Washington State). I do have some difficulty with portion control so I gave a big portion to my neighbors. Just FYI, in case this is also your issue. Plus sharing makes things taste better I always say.

Cocoa Molasses Nut Bars/Brownies

Need a 6x10 inch pan or thereabouts, I used an 8x8 Pyrex glass baking dish and it worked out the same. Actually it should because 6 + 10 inches = 16 inches as does 8 + 8 inches = 16 inches, makes sense, right?

Wet ingredients
¼ cup oil (olive, canola, safflower, grapseed, etc)
1 Tbsp ground flax seeds + 3 Tbsp water (PS if you have tahini I might add 1-2 Tbsp too)
½ cup maple syrup
¼ cup molasses (Initially I used 1/3 cup of each but would rather have more maple than molasses)

Keep a little water on the side to add if the ingredients seem too dry

Combine all wet ingredients in a small mixing bowl and whisk with a fork until well blended

Dry ingredients

2 cups whole wheat flour
½ cup cocoa powder (I like Ghirardelli Natural Unsweetened Cocoa Powder, but if you can get a bulk dark cocoa at an Amish store like we have in PA, please do)
¾ cups chopped walnuts (I only had ½ cup walnuts so I also ground up ¼ cup almonds and mixed the two)

Mix dry ingredients in a large mixing bowl
Add the wet to the dry and mix with a fork
Then with very clean, dry hands, mix the ingredients by hand so that all the wet and dry are well combined to make a moist dough
Pour a smidge of oil into the bottom of your baking dish
Using a pastry brush, a rubber spatula or your clean hands, spread the oil evenly on the bottom and sides of the pan
Add the dough and use your clean hands to smoosh the dough on the bottom & sides of the pan to spread evenly
Place the pan in the freezer for about 1-2 hours to allow the dough to set
Or you could refrigerate overnight to bake fresh for the next day
Bake at 375 degrees for 10-12 minutes. I took the median and baked for 11 minutes.
Let cool on a baker’s rack or on a window sill. Cut while warm but not too hot.
They should mush together when you pull out a piece kind of like an undercooked brownie but so much better for you. Enjoy!

Cut into 16 pieces about 1 inch square

Per serving
170 calories
8g fat
23g carbohydrates
3g fiber
9g sugar
4g Protein

% Daily Values
71% Manganese
19% Selenium
17% Copper
16% Magnesium
12% Iron
11% Phosphorus
10% Niacin
9% Zinc
8% Potassium
7% Calcium
6% Thiamin
4% Vitamin E, Folate & Pantothenic Acid
3% Riboflavin

The only nutrients lacking are Vitamin D, which you can get from 15 minutes in the sun and Sodium which we can get everywhere else. Vitamin A & Vitamin C are also missing, all the more reason to precede a serving of brownie with a big green salad and a bowl of fresh citrus fruit. Add some tofu salad, an egg or two, chicken or tuna to the salad and voila, a completely balanced meal with dessert.