Your Fork is a Powerful Tool

Perhaps The Most Powerful Tool You Have…

The most powerful tool you have to transform your health or to keep your health is your fork! Use it well and you will thrive. Use it poorly and you will more than likely suffer.  In my practice, I find that the less a person uses their fork, the more likely they are consuming foods that are high in bad fats, sugar, high fructose corn syrup, additives and preservatives, all of which are found in abundance in fast foods, chips, sodas, baked goods, and prepared and processed foods.  What your fork needs to find are foods that are “whole” and real and living.

Whole, Living foods not only taste better, they make us feel better and are part of preventing disease. When we give our body Living, real food, it has the raw materials that it needs to heal and protect itself.  Mounds of scientific evidence points to the power of food as medicine. These “medicinal” foods are simple and are what our bodies need to make us sparkle and feel alive!  

 We can treat and prevent most chronic illnesses with a whole, organic, real, unprocessed diet of fresh fruits and vegetables, whole grains, beans, nuts, seeds, avocados, olive oil, coconut oil, small omega-3 containing fish like sardines and herring, and lean grass fed animal protein. These are basically,foods that our ancestors gathered and hunted.  We have not evolved much over the past years and our bodies basically need the same nutrient rich food for fuel and optimal health. Whole, real, living foods are our first line of defense against disease, including autoimmune disease, cancers, depression, ADD, heart disease, diabetes and the myriad of other chronic diseases that we suffer from because we do not feed our bodies what they need.

So, how can you easily tell if a food is a Living food?  It's actually very simple.  It will spoil or change at room temperature in 7-10 days. (the exception is a dehydrated food) The fact that the food is changing means that it is still living and full of enzymes that our body needs to operate at a peak level.  An example of this: Tortillas and breads should become moldy in about 7 days at room temperature.  If they don't, they are no longer a living food but have been made inert with added preservatives, chemicals and/or heat.  Dead foods do not help to keep our bodies energized and disease free and they "dumb" us down.

Foods to Avoid Forever:There are certain foods that should be avoided forever.  They are not meant for human consumption.  These are Frankenfoods that have been created by food scientists that benefit the food industry's pocket book, not you!  They can be found in abundance in your friendly big grocery store chains, and in the myriad of fast food establishments.

Go into your kitchen: Look through your cabinets and throw away anything that contains ingredients on the list below. And when you go to the grocery store, make sure to read the ingredient labels of all foods you purchase to avoid reintroducing these substances into your home and diet.

1. High-fructose corn syrup (and corn syrup) This is a manufactured byproduct of corn (which 90% of is genetically modified in the US) and is a marker of poor-quality food, and has more harmful effects on your health than regular sugar. This sweetener is metabolized differently than sugar, through the liver and can actually cause a fatty liver and liver damage, in much the same way that alcohol can.  Take a look at your Wheat Thins, Breakfast bars, cereals, ketchup, BBQ sauce, even your peppers in a jar to see if this sweetener has been added.
2. Trans Fats.(aka as hydrogenated or partially-hydrogenated oil)  Do not be fooled by packaging that states there are zero trans fats or the nutrition label that says zero trans fats.  You must read the ingredient label to see if there is hydrogenated or partially hydrogenated oils in the product.  These fats are used to extend the shelf life and add creaminess and texture of baked goods, peanut butters, etc but these fats have been proven to cause heart disease, diabetes, and cancer. New York City has banned trans fats, and I hope you will too.  (Read your Skippy and Jiff peanut butter ingredients.  Take a look at your Mission Flour Tortillas.)
3. Food additives, preservatives, and artificial sweeteners:  The average person consumes pounds of these compounds every year. Aside from being harmful themselves, they bring with them many other poor quality ingredients. Stay away from the following:
4. Artificial Sweeteners:Aspartame (NutraSweet, Equal), saccharin (Sweet n’Low), sucralose (Splenda), acesulfame-K (Sunette, Sweet-n-Safe, Sweet One) What can you do instead?  How about using a little bit of Stevia which is a natural herb or even a little bit of Inulin which is a mildly sweet powder that the beneficial bacteria in your gut gets nourishment from and grows.  A couple of other sweetening ideas include, sucanat, and raw local honey.

• Any food additives:Potassium bromate, propyl gallate, sodium nitrite, sodium nitrate, monosodium glutamate, maltodextrin (you will be surprised at how many products have this little sweetener and interestingly enough, it is not counted as a sugar).

I always encourage eating as much organic and grass fed as your budget can bear, but even if you do nothing else, simply by eliminating foods with any of the above ingredients in them, you will go a long ways toward improving your health and the health of your loved ones, as well.

It really is simple.  Just start eating whole real, fresh, organic (when you can), unprocessed food and watch how you look and feel so incredibly much better!

Sara's Arugula Caprese Kale Pesto Salad

As I become busier in my practice, helping people heal, I'm finding that I have less time to play in my kitchen to create new recipes.  Yet, I always like to bring something new and delicious, and easy to you each month so that you will be able to increase your repertoire of recipes that will help you to use food to keep your taste buds happy and to keep your body and brain happy too!  

To solve the dilemma this month, I've borrowed a recipe from one of my favorite food blogger's Sara Forte.  I re-discovered Sara's blog, The Sprouted Kitchen a couple weeks ago when I was doing a search for sprouted quinoa.    I had met Sara, at least 5 years ago in a yoga room.  She was actually one of my students-very serious in the yoga room and very playful when writing and in the kitchen.  Back then, she was already blogging and coming up with amazing recipes, but only as a hobby.  What was a hobby then, has become what she does pretty much does full time and she is oh so very good at it!!!  I have never been disappointed when I've tried Sara's recipes and her photographs are almost as yummy as her dishes.  She's also published a beautiful cookbook where you can find her mouthwatering, body nourishing recipes and photos.   So here is Sara's Arugula Caprese Kale Pesto Salad. Buon Appetito!

 ARUGULA CAPRESE SALAD WITH KALE PESTO // Serves 6





Adapted from The Sprouted Kitchen Cookbook

This will make more kale pesto than you'll need to dress this salad. It is excellent on eggs, as a sandwich spread, an alternative to pizza sauce, tossed in with some noodles or as a dip. Baby tomatoes are up at the farmers market, I love the sweet 100's, but any ripe baby tomato is just fine here.

• 1 small bunch Tuscan/lacinato kale
• 2 cloves garlic
• 1/2 cup lightly toasted walnuts
• handful fresh basil leaves
• 1/3 cup fresh grated parmesan cheese
• pinch of red pepper flakes
• juice of one lemon
• 3 Tbsp. water
• sea salt and pepper
• 1/3 cup extra virgin olive oil
• 3/4 lb. baby tomatoes
• 8 oz. small mozzarella balls (bocconcini or pearline)
• 3 cups baby arugula
• flaked sea salt, optional
• 

 For the kale pesto, bring a large pot of salted water to a boil. Cut the tough stems from the kale and roughly chop the leaves. Blanch the kale leaves for about 30 seconds, transfer to a strainer and run cold water over them to stop the cooking. Once the kale is cool, squeeze out the excess moisture. This should yield about 1 1/2 cups blanched kale.

In a food processor, combine the garlic, walnuts and pulse to chop. Add the kale, basil, parmesan, red pepper flakes, water, lemon juice, 1/2 tsp. each salt and pepper and pulse to combine. Turn the processor on and drizzle in the olive oil until you get the consistency you like. Thin with a bit more lemon juice and a splash of water for a more dressing-like consistency. Taste and adjust as needed.

Slice the baby tomatoes and mozzarella balls in half and collect them in a large mixing bowl. Add a few spoonfuls of the kale pesto and toss gently to coat, adding desired amount of dressing. Toss in your arugula, add a pinch of flaky sea salt and serve.

Make ahead tip: The tomatoes and mozzarella can be dressed hours in advance and kept covered in the fridge, I actually recommend that they marinate in the pesto for better flavor. Just leave the mix at room temperature for awhile so the pesto dressing will distribute easily. Add arugula just before serving.

Workshop, Meditation, Living Foods

MINDFULNESS MEDITATION &

RESTORATIVE YOGA  PLUS
HOW LIVING FOODS CAN HEAL AND  TASTE WONDERFUL TOO!

IN THIS COMPREHENSIVE WORKSHOP, YOU WILL HAVE THE OPPORTUNITY TO PRACTICE MINDFULNESS MEDITATION WHILE IN RESTORATIVE YOGA POSES FOR DEEP RELAXATION.

AN ADDITIONAL OPPORTUNITY IS TO FOLLOW THIS 2- HOUR WORKSHOP WITH A “LIVING FOODS” LUNCH & LESSON

FRIDAY, SEPTEMBER 20, 2013

RESTORATIVE YOGA AND MEDITATION: 9:30 am - 11:30 am

$35.00

LEARN AND LUNCH WITH LIVING FOODS: 11:30 am - 1:00 pm

$25.00

BOTH WORKSHOPS (9:30 am - 1:00 pm)

$55.00

These wonderful workshops will be held at beautiful Blue Heron Portal Studio

3337 Laguna Canyon Rd, A, Laguna Beach, CA 92651 

SUSAN M. RUBIO HAS BEEN TEACHING HATHA YOGA SINCE 1993 AND MEDITATION CLASSES FOR THE PAST 10 YEARS. CURRENTLY SHE COMBINES 3 OF THE 8 LIMBS OF YOGA IN HER TEACHING- ASANA (POSES), PRANAYAMA (BREATHWORK) AND SAMADHI (MEDITATION)

 

CINDY DUPUIE is a Functional Medicine Nutritionist and with a private practice in Irvine. She has always felt that the human body is an absolutely amazing machine with its own innate ability to heal itself given the right tools.  Good, healthy, yummy tasting food is a passion of hers and she loves bringing wonderful recipes and ideas to anyone who is willing to listen!

TO ATTEND: PLEASE REGISTER IN ADVANCE FOR THE WORKSHOPS BY SEPTEMBER 18, 2013. There is limited space.
To reserve your spot, please sign up quickly!

MAIL CHECK FOR REGISTRATION TO: SUSAN RUBIO, 2083 GOLF LINKS DRIVE, PRESCOTT, AZ. 86301.  YOU MAY ALSO USE PAYPAL TO REGISTER.

Easy Savory Gluten Free Chia Nut Bread

Savory Chia Nut Bread

This hearty, savory, dense bread can almost be a meal in itself.  It takes 5 minutes to throw together and about 25 minutes to cook.  It's a no brainer and packs a lot of fiber, good fat and protein as well as wonderful flavor. I hope you will try it!!!

Ingredients:

• 1/2 cup chia seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup raw pumpkin seeds
• 1/2 cups gluten-free rolled oats, ground into a flour *
• 1/4 cup raw buckwheat grout, ground into a flour *
• 1 tsp dried oregano
• 1 tsp finely chopped fresh rosemary
• 1/2 tsp thyme
• 1/2 tsp Real Salt
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 cup currents or chopped raisins
• 1 cup water

Instructions:

• Preheat oven to 325 F and for easy clean up line a 9-inch square pan with two pieces of parchment paper, one going each way.
• Add rolled oats and buckwheat into a high-speed blender or food processor.  Blend or process until a fine flour forms.
• Place all dry ingredients into a large bowl and stir until well combined. Stir in dried fruit and water.  The mixture will be  watery and runny at first, but it will thicken up fairly quickly due to the chia seeds.  Place mixture into the pan and smooth it out evenly with moist hands or a spatula.  You may want to lightly sprinkle the top with a course salt. 
• Bake at 325F for about 25 minutes or until firm to the touch.  Let cool in the pan for 5 minutes and lift out and place on a cooling rack.  
• Slice into 4 squares and then each square in half on the diagonal.

I love topping it with a little bit of arugula and a thick spread of goat cheese.  It's like biting into a little slice of heaven.

Make a sandwich with avocado, and navy bean hummus in the middle and you have an easy lunch.  Just add a piece of fruit and your body and mind will be satisfied for hours.

*Note: you may substitute the oat flour with brown rice flour and you can always purchase the oat flour and buckwheat flour already ground and ready to go.  And I prefer the currents over raisins.

Hooray! Fig Season is Here !!!

 Aren't these absolutely beautiful? The luxury of a luscious ripe fig is quite extraordinary and even a little bit decadent. Figs are ripening on the trees and are back in the markets so don't wait to taste this season's little gems! The season starts in June and goes through October with six varieties of figs.   

I tasted my first fresh fig about three years ago and I was hooked on this ancient fruit which dates back to around 8,000 BC and were possibly the first fruits cultivated by man.  The ancient Egyptians made a pastry of figs rolled in dough, which could be considered, the precursor of the modern day fig newton.

It's wonderful to just pop these delicate little fruits into your mouth or spread a little bit of goat cheese on and let the texture and taste send you into another world!  Of course, this paired with a crisp, light Chardonnay or Merlot is even a bigger treat!  If you want to make a dessert that will stop your guests in their tracks, follow the simple 20 minute easy recipe for roasted figs at the bottom of this  page and let everyone experience a little slice of heaven! 

But before I take you there, I want to share a recent experience that I had under the fig trees.

I recently had an opportunity to camp on a small organic/bio-abundant farm in Brentwood, California (northern/central valley) amongst the apricot and fig trees and was able to just reach up and pick the fruit right off of the trees.  The whole weekend was wonderful with so much learning on so many levels. Part of that learning was just spending time on the property amongst many varieties of plants and trees that seemed so happy to produce so prolifically without the use of any pesticides.  It is something that I wish everyone could have an opportunity to experience.  I came away with such a reverence for the people who are the creators and caretakers of the farm and a feeling of awe to see how food can be grown and enjoyed in such a beautiful and sustainable way.

My favorite and possibly the best part of the whole trip that will be embedded in me forever was lying in a bed of arugula planted between the rows of fig trees (the picture above).  We were given the instruction to go meditate/sit amongst the fig trees and it was an experience that I did not want to end and will never forget.  The smells, the sounds and sense of peace that the trees, the soft afternoon breeze and the spicy, soft arugula gave was truly a gift.  

And now for the recipe that your guests will be swooning over :-)

Roasted Figs

Ingredients:

12 Black Mission figs, halved vertically

1 Tablespoon unsalted butter

4 Tablespoons balsamic vinegar

2 Tablespoons Raw Honey

3 ounces fresh goat cheese

Directions:

1. Preheat oven to 400 F.
2. While the oven preheats, melt the butter in a small saucepan, along with the balsamic vinegar, honey and a pinch of Real Salt.   Bring to a boil, then reduce to a simmer and cook about 5 minutes, or until slightly thickened.
3. Place the figs, cut side up, in a baking dish the size of a pie pan.  Top each fig half with 1/2 teaspoon to 1 teaspoon of goat cheese.  Drizzle the balsamic vinegar syrup over the figs.
4. Roast in the oven until very soft, 10 to 15 minutes.
5. Arrange on a pretty platter and enjoy!

 Figs are very delicate and bruise easily, and should be kept in the refrigerator once they have become ripe, where they will stay fresh for about 2 days.

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!!!