Dairy alternative

The questions that I most often get asked when I put my clients on a dairy free, gluten free, and soy free eating plan for 30 days are, what am I to drink on my cereal, or use in my shakes?  And how can I live without cheese or yogurt?  What can I use instead of cows milk, if I can't use soy milk.  
Well, here are what I think are the best alternatives:  Goats milk and cheeses and nut milk and cheeses.  Trader Joe's has quite a nice variety of goat's and sheep cheese these days, so I hope you will check them out.  Farmer's Markets also have  great cheeses but sometimes at pretty steep prices.

A little bit about goat's milk.  The protein in goat milk is easier to digest than cow's milk protein, so easier on the stomach. The fat content is a little bit higher than whole milk but the type of fat mainly, CLA (Congugated Linoleic Acid) is very healing to the digestive system and may help ward off estrogen driven cancers as well. 

If you don't like the taste or the idea of goat's milk then nut milks are a great alternative.  Below are recipes for a quick 30 second version and then the more traditional version.  I would recommend making your own nut milks, if possible, as the ones available in the stores are often full of sugar and chemicals and besides, it can be easy and fun too!

30 Second Nut Milk:  Use this if you don't have time or don't feel like making the real McCoy.

Serves 2

2 heaping tablespoons raw almond or cashew butter
2 cups filtered water
Pinch of Real* Salt or sea salt
1 Tablespoon Sucanat**  or raw honey (optional)
1/2 Teaspoon vanilla extract

The Real McCoy Almond Milk Recipe:

Serves 2-4

1 cup raw almonds, soaked 4 hours or more
4 cups filtered water
1-2 Tablespoons Sucanat** or raw honey (optional)
Pinch of Real Salt or sea salt
A few drops of natural almond or vanilla extract (optional)

In a high power blender, blend the nuts and water on high speed for about 2 minutes, to make sure the nuts are thoroughly blended.  Strain the milk through a nut milk bag or multiple layers of cheesecloth twice for smoothness.  Rinse the blender cup and place the milk back in it with the remaining ingredients.  Blend to combine thoroughly and taste for sweetness.

**Sucanat is a sugar that has been very minimally processed. It is cane sugar that has been dehydrated, not heated and it maintains it's molasses content, as well as vitamin and mineral content.

Our tastebuds can change

As I was throwing together a spinach salad the other night, I picked out a leaf and popped it in my mouth and could not believe how sweet it tasted.  And I thought to myself, I wish everyone else could taste what I am tasting.  I know, I'm strange but that is what happens when we side step processed foods which are full of sugar and salt and start eating real food.  Our taste buds change and all of a sudden we are able to taste the slight sweetness of a piece of lettuce. Now, don't get me wrong, I am no angel nor a purist but compared to the average American, I probably eat about 75% less sugar and salt than most Americans. 

Our taste buds have been hijacked by the big food conglomerates such as Coca Cola, General Mills and we need to get our taste buds back.  So,  I would like to invite you to do a fun little experiment. and track how many grams of sugar you consume over a two-three day period. This could be a really fun thing for your kids to be a part of as well. To track the amount of sugar in all of your foods including fruits and veggies, you will have to use the internet for the items without labels.  My favorite source is myfitnesspal.com or there are many others to choose from and have apps available for the iphone. 

1. Here it the drill, track your sugar intake for at least 1 day but preferably 2-3 days to get an average. 
  
2. Next, look at your main sources of sugar intake and see how you can cut your intake of sugar to 100 grams per day without using any sugar alcohols (xylitol, erythritol, sobitol) or sugar substitutes other than stevia.  That means no splenda (aka sucrulose), aspartame, or truvia (it has erythritol, a sugar alcohol in it).  If the label says no or low sugar and it tastes good, more than likely the item has one of these artificial sweeteners or sugar alcohol in it.  You have to read the ingredient label.  

3. After you have determined how many grams of sugar you consume, then try eating only 100 grams per day for seven days and notice how you feel and how your food tastes.  This is a great way to get awareness and of getting back to the basics and eating more like our ancestors ate.  

Have some fun with this!!!

Free Webinar for all women who feel Frazzled, Fatigued, Frumpy, and/or Fat

Fatigued, Fat, Frazzled, Frumpy? 

Is this how you are feel lately??? 

If so, then please be my guest to a recording of a Webinar that I gave. You will learn why your body has been turned into something that has betrayed you and how you can bring it back.  Yes, you can bring it back!  You can feel and look wonderful again.  All you need are the right tools which I will tell you about in this one hour Webinar.

All you have to do is click on the link below to be taken to the recording of the Webinar.  You will learn clear steps on how to change your health and your life.

https://attendee.gotowebinar.com/recording/5091217474406986240

To your health and well being,
Cindy D

Amazingly, Delicioso Raw Tacos

I am so excited to share this recipe!!! Everyone will love these wraps!  Even your meat eaters will surprise themselves and ask for more.  These little wraps are full of texture and flavor in a surprisingly blend that will tickle your taste buds.  They are gluten and dairy free and chock full of nutrients. The walnuts, when pulsed, have the texture of meat.  All you will need is a food processor. A really good blender can do the trick as well.

This recipe makes 3 wraps

            Serves 1-2

(I can easily eat this all by myself at one sitting)

1/2 Cup walnut pieces

1 Tablespoon chili powder
2 Tablespoon cumin
1/4 tsp. cayenne pepper
1/8 tsp. cinnamon
1/4 of a red onion sliced
1 Tablespoon Braggs Amino

1/2 chopped tomato
1/4 ripe mango sliced
1/2 avocado sliced
1/2 red or yellow bell pepper
3 Tablespoons chopped cilantro
3 lime wedges

3 collard green leaves with stems broken off (they make a wonderful wrap and are chock full of

Pulse the walnuts and spices about 3-4 times.  Then add onions and Braggs and pulse 4-5 times.  It's very important to not over pulse.  You don't want to make a spread but keep the nuts chunky.

To make the wrap; Take a whole collard green leaf with the tough stem cut off.  Lay it down length wise.  Spoon 1/2 of the nut mixture on one side of the stem running through the center the leaf.  Add a couple slices of mango, avocado, and bell pepper, 1 T. tomato and about 1 T. chopped cilantro.  Squeeze a little bit of lime on top then get ready to roll into your wrap.  Roll the long end of the leaf completely over the mixture 1 time + and then fold both outside ends in and continue to roll the long end until it is compleley rolled up.  Cut the wrap in half and enjoy!!!

Moody Men-It's a hormone thing

When most people think of hormone imbalances they think of the raging, chocolate craving, moody PMSing still ovulating woman or the hot flashing menopausal woman but hormone imbalances can occur in men as well.  And they can be just as devastating as a woman's imbalance and are, unfortunately most often undetected.  Andropause which is the male form of hormonal imbalance is the imbalance of estrogen (too high) and testosterone( too low) in men and can hit as early as age 30 to age 70. It is usually precipitated by stress, bad diet, and lifestyle which can also causes elevated cortisol levels which influence hormone production.  There can also be a genetic component that can predisposed a man to an imbalance.

In men, both testosterone levels and estrogen levels need to be measured but estrogen levels are often overlooked and not measured.  Many doctors have not realized the delicate necessity of testosterone and estrogen to be in balance.  If there is too little estrogen then men are predisposed to osteoporosis and bone fracture. If there is too much then there is a bigger predisposition to prostate cancer and colon cancer.

Low testosterone and elevated estrogen levels are associated with  moodiness, low libido, Heart disease, osteoporosis, muscle wasting, chronic inflammation, depression, reduced sexual desire and a loss of sense of well-being.  Excess abdominal fat, low energy, loss of insulin sensitivity, atherosclerosis, prostate and colorectal cancers, elevated cholesterol levels are all signs of a possible hormonal imbalance as well.  It would be an understatement to say that these little chemicals have a far reaching influence on how we feel and our overall general health as well. Some doctors feel that as many as 50-70% of adult Americans could benefit from hormone testing

There is some disagreement amongst the health care profession as to the best way to test hormones-salivary vs blood. I feel that the best way to test cortisol levels and sex hormones is by salivary testing. Salivary testing is measuring the amount of hormone in the tissue while blood measures the amount circulating in the blood.  And since our hormone levels fluctuate throughout day, the salivary collection allows for that fluctuation as it is taken at 4 different times throughout the day.  The diurnal rhythm of cortisol levels, which is very important, can easily be measure with the saliva collection where collection of blood four times a day would be very difficult.  The salivary test is kit made easy to do at home/office and is easy to pop in the mail in the self addressed and prepaid envelope.

Men, if you are  or have experienced any of the above symptoms and would like to test to see if your testosterone, estradiol, DHEA, and or cortisol levels are in the correct ranges please contact my office at  949-370-9843.  Women, these same test are also available to you.

Just a note here, I have found that it is very important to test cortisol levels whenever testing sex hormones as the health of the adrenal glands influences the output of progesterone, estrogen, testosterone and DHEA.

In Health and well being,

Cindy

Dirt Balls

Decadent Dirt Balls

This treat is chock full of flavor, fiber, good fats and will satisfy your sweet tooth while keeping your blood sugar level and happy.  It's gluten and dairy free and I hope you will love it! 

Prep Time:15 Minutes                                                                         
Chill Time: 30 minutes

1 cup raw cashews
1 cup rolled oats                                                          
1/4 cup chia seeds
1 teaspoons ground cinnamon
1 cup pitted dates
1/4 cup cacao powder
1 tsp vanilla extract
1 tablespoon coconut oil, melted
2 tablespoons water
1 Tablespoon Pure Maple syrup
1/4 cup unsweetened coconut flakes-chopped fine

1. Combine the cashews and oats in the work bowl of a food processor and pulse until as fine as breadcrumbs.
2. Add all remaining ingredients, and process until it forms a large ball.
3. Roll out 12 equal balls and pour the coconut flakes out onto a large plate
4. Roll each ball in the coconut until completely covered. Refrigerate for at least 30 minutes. Store leftover dirt balls in the refrigerator for up to 5 days.

Nutritional Analysis:
Serving Size (1 Dirt Ball): Calories 200, Fat 9 g, Sat 2 g, Cholesterol 0 mg, Fiber 7 g, Protein 6 g, Carbohydrates 29 g, Sodium 4 mg.

this recipe is from Dr. Mark Hyman's new cook book, The Blood Sugar Solution Cookbook

Why cooking can save your life... (this is an excerpt taken from a post on Dr. Mark Hyman's blog)The cure for what ails us, both in our bodies and in our nation can be found in the kitchen. It is a place to rebuild community and connection,  strengthen bonds with family and friends, teach life-giving skills to our children, enrich and nourish our bodies and our souls. Yet, in the twenty first century, our kitchens and our taste buds have been hijacked by the food industry. In the 1900's only 2% of meals were eaten outside of the home, today that number is over 50%.

The "food Like" substances, full of fat, salt and sugar offered by the industrial food system tricks our taste buds into momentary pleasure. But our biology rejects the junk forced on our genes and on our hormonal and biochemical pathways and the results is the disaster that we have in America today. 70% of us are overweight and in less that a decade the rate of pre-diabetic or diabetic teenagers has quadrupled. Increasing from 9% to 23%. 
  
 My editorial...Another way to look at it is that almost 1/4 of our teenagers have blood sugar issues. That's a very scary thought and sad as well. The cost to the health care system will be staggering unless this is turned around and turned around soon and more importantly, the quality of life for these young people as they become adults will be severely compromised.

I hope you will consider cooking at least 5 meals a week at home and involve your kids, young and old as well. It brings benefit on so many levels.  Bon Apetite!