Book Club: Crazy, Sexy, Diet Chapter 9 & 10

September 1, 2012
Book Club Chapter 9, Supplements
Thanks to all who came to group on Saturday, it was fun to see everyone and to get caught up on the happenings over the last 2 weeks.  We chatted so much we didn’t discuss the chapter, so I will just briefly go over it for our blog.
Kris’s message throughout the book is the importance of getting nutrients from the fresh foods we eat and she starts the chapter by reiterating the point.  She then goes on to say there are a few supplements she suggests and they are:
Probiotics,  the ones high in lactobacillus and bifidobacterium.  Probiotics are meant to restore the balance of bacteria in your intestines.  Pg 166
Superfoods; these are rich in phytochemicals which can reduce the risk of certain forms of can, reduce inflammation, and strengthen the immune system.  Pg 167
Examples of superfoods are blue/green algae, spirulina,and chlorella.
Vitamin B12 is a vitamin needed if you are following a vegetarian diet, because B12 isn’t found in plant food.
Many people are low in Vitamin D, and she recommends Vitamin D3 2000- 4000 iu daily, pg 169 (Frank Lipman, MD)  It is very interesting the many signs and symptoms of Vitamin D deficiency (fatigue, general muscle pain and weakness, tender sternum, muscle cramps, joint pain, weight gain, restless sleep, etc.) pg 169
A good multi-vitamin is ok to be on the safe side.  
Omega 3 is an essential fatty acid, particularly the ones that get the omega 3 from algae.
Digestive enzymes,  2 per meal just to help your digestive system and to let your body divert this energy to other places where it is needed.
Aloe Vera can be taken as a boost for your overall immune system.  A capful of aloe vera in 1 liter of water and drink it all morning.
As you can see this chapter was brief yet once again full of good information.

Chapter 10 The Adventure Cleanse Begins!
The 21 day cleanse that is outlined in the book is meant to “tune your body, mind, and spirit”.  “This is not about obsessing about every mouthful of food you eat but to have a peaceful feeling in your heart and in your body”. Pg 177   Each day starts with meditation, affirmations  and then a healthy green drink.
Kris has included many recipes in her book and I will print the recipes of the dishes we had in class to add to your repertoire of healthy food options to incorporate into your life.  The whole idea is to “honor the angel inside” pg 178 and to have fun as you explore this new way of living life.  The chapter has 21 days containing “a focus, affirmation, prayer, diet or lifestyle tip and God pod motivation to get your ass in gear”. Pg 178
We decided to have a potluck in class today as a way to help people get started.  We have now tasted several of the recipes in the book and today many people brought recipes that they found elsewhere.  We know how they taste and which  ones we enjoy, so that when we get started we can be kind to ourselves and serve some of our favorites.  The food today was delicious, pretty and so healthy.
Good Luck to all who attended group and to those of you who followed along online.  This book is a challenge, yet a gift to us all if we change even one part of our diet and lifestyle, releasing what no longer serves us well and incorporating new and refreshing ways into our daily lives.
Recipes Follow:

1)Marinated Kale Salad  (Karen Henckell)
Marinade:
1 clove garlic, finely diced
1 lemon, juice from
1T agave nectar or your favorite sweetener
pinch Himalayan salt
pinch pepper
¼ cup flax seed oil
Salad:
1 bunch kale, stems removed and torn into bite sized pieces
1 cup cherry tomatoes
2 avocados, chopped
¼ head purple cabbage, chopped
¼ cup hemp seeds
¼ cup purple onion

Combine Kale with marinade.  Massage for a few minutes to coat well, set aside.
Prepare tomato, avocado, cabbage and onion.
Stir into kale mixture and mix well
Sprinkle hemp seeds on top and mix in.

2)Broccoli Avocado Salad
2 ripe avocados
2 ripe mangos
2-3 cups broccoli chopped into small pieces
½ cup red onion
¾ cup raisins
pinch of sea salt

Combine all and serve
Ramen-Broccoli Slaw

Dressing
½ cup sugar (stevia or whichever sweetener you like)
1/3  cup white vinegar
½ cup vegetable oil
Salad
1 12 oz bag broccoli slaw mix
2 (3 oz) packages ramen noodles
4 scallions, sliced thin
1 cup shelled roasted sunflower seeds
1 cup slivered almonds, toasted
Whisk sugar and vinegar in medium bowl until sugar dissolves.  Gradually whisk in oil.  Set aside
Combine broccoli slaw, ramen and flavor packets, scallions, sunflower seeds and almonds in a large bowl.  Drizzle dressing over salad and toss until well coated.  Refrigerate salad, covered at least 30 minutes or up to 2 hours.  Toss again before serving.

4)Green Juice
Turnip greens (6 leaves)
1 cucumber
1 lime
1 bunch cilantro
grapes 1 bunch
2 red apples
2 green apples
3-4 shakes of cinnamon
Put through juicer and enjoy.
5) Quinoa Summer Salad
2 cups vegetable stock or water
1 cup quinoa
4 cups combined vegetables of fruit such as:
(raw diced cucumber, tomatoes, stone fruit, peppers, mushrooms or grapes, or lightly steamed veggies such as corn, broccoli, asparagus, zucchini, green beans, peas, etc.)
½ large red onion minced
1 T wine or vinegar
2 T freshly squeezed lemons
3 ½ T extra virgin olive oil
Sea salt and ground pepper to taste
3 T sliced or slivered almonds toasted
½ cup finely chopped parsley or cilantro
Cook quinoa according to directions, allow to cool.  Combine veggies, lemon jce, vinegar, olive oil, and seasonings.  Toss in the cooked quinoa, almonds and parsley/cilantro.  Serve chilled.

6) Nutty Pulp Power Bars
2 cups rolled oats
2 carrots
3 medium apples
1 cup chopped almonds
½ cup sunflower seeds
½ cup pumpkin seeds
¼ cup toasted sesame seeds
½ cup honey
¼ cup maple syrup or agave nectar
1 tsp cinnamon
½ cup flax seeds
¼ cup cacao nibs
Yields;  2 dozen bars

Instructions:
Preheat oven to 320
Cut carrots and apples and run through juicer, saving both pulp and juice
In a large mixing bowl toss rolled oats in ¼ cup of the juice.  Add in all the remaining ingredients and mix thoroughly.
Spread onto a greased cookie sheet and bake in 320 oven for 45 mins or until dry and set.
Let cool and cut into bars

Crazy, Sexy Diet: Book Club Notes: Chapter 7 & 8

Book Club August 11, 2012
Chapter 7
First off thanks to you hardy souls who stayed for Book Club after a 2 hour work out with Sandra!!  You are terrific!
Chapter 7 is a bit of a switch within the book, going from food intake for self-care, to outer physical care and mind/soul/emotional self-care.  As Kris says “self care extends beyond the food in your fridge.”  It is important to take time for reflection, exercise, rest, relaxation and paying attention to what you are applying to the outside of your body.  So much of how we live our lives is dependent on what our inner message is telling us.  Our narrative becomes our life.  Our narrative can be either positive or negative, and whichever we choose will determine how we live our lives.
Kris encourages all to “create new habits and new routines that support your highest good.” Pg 124  Treat yourself with compassion and love.  She encourages daily morning meditation as a way to start the day feeling balanced and relaxed.  This quiet is important for self-reflection.  “The space between the noise is where God/dess lives.  There are many answers there.  Don’t shy away from visiting.” Pg 125  The more consistent you are, the stronger you get.  Sharon Gannon shares two beautiful prayers with which to start the day.  “Lord make me an instrument for thy will… “ and finishes with a blessing for all beings upon the earth “May all beings everywhere be happy and free…” pg 127  Start each day in this way and sending blessings to particular people in your life.  It is interesting to notice the changes all around you as you change your early morning habits.
Yoga is important for purifying the physical body.  “Roll out your mat and tend to your temple.” Pg 129  “ (Yoga) sages knew that the ultimate hot spot waits for us in our mind.  The only way to get there is to meditate regularly.  However, if your body is frozen and squeaky, it can be wicked painful to sit in lotus position while trying to clear your mind and focus.  Let asana – yoga positions-thaw you out.” Pg 129  This comment surprised all of us in the group.  “The body heals eight times faster when you exercise regularly.” Pg 130
What you put on your skin gets absorbed into your body, so know what is in the creams, make-up and perfumes you are using.  There is not much testing done on these products and many contain toxic compounds.  (pg 131)  Another chemical hazard to avoid is antibacterial products.  Someone in the group said that if you go to the site mentioned on page 134 (safecosmetics.org) you can put in whatever products you are currently using and find out if it is safe or not.
Dry brushing of the skin before a bath or shower feels so good and is so good for exfoliating .  Kris states that we dump about a pound of waste from our skin on a daily basis.  Pg 134  She recommends using a natural bristle brush or loofah gloves.
Essential oils can be soothing, relaxing and healing. “These oils harness the healing power of plants.”  Pg 135 There are many essential oils on the market, do some research and get the best quality there as well.  Essential oils can be applied to the skin, into a diffuser, into bath water and into a drink of water.
Sinus problems are one of the main reasons why people visit doctors.  Cleansing the sinuses is a daily must as and she recommends using the neti pot to do this.  This is a natural and gentle way to irrigate the sinuses using lukewarm salt water.
Do a body scan, check your breathing.  Focus on breathing deeply and focus on the exhale.  (In other words do Sandra’s breathing!)
Massage and acupuncture are both good for removing blockages, stimulating energy flow, and improving circulation.  Instead of thinking of these as luxuries, see them as one more step in self care.
Craniosacral Therapy restores harmony to your central nervous system by manipulating the cerebral spinal fluid.  This can help with stress, migraines and neck pain.  Pg 138
Lymphatic drainage massage uses light sweeping strokes that gently move the “waters” (lymphatic fluid) pg 139  You may notice your urine smell changes as the toxins are released from your body.
Reiki means universal life force energy.  If you life force is low you are more likely to get sick.  When high you are more apt to be happy and healthy. Pg 138  You can do Reiki on your self, by applying the energy that comes from your hands and applying it to any part of your body that needs it.
Saunas and Steam Baths are a good way to detox, especially organs such as your liver and gallbladder.  Therapeutic baths are calming and deeply therapeutic.
Sleep is a very important part of overall health and well being.  Eight hours is the ideal for nightly sleep, preferably between 10 pm and 6 am.  Also, when you are able take a nap in the afternoon for about 20 mins.
Taking care of your self is not trivial, it is an important part of living a happy, balanced and healthy life.

Chapter 8  Getting Started
This chapter discusses the planning for changing your old habits and creating new ones.  Clear the cabinets of those things that no longer serve you, like junk food that will be tempting when you are at low ebb.  She then discusses the shopping plan, as this will be very different from what you have been doing.  (for many of us)  Follow these guidelines when shopping:  if it has a longer shelf life than you don’t buy it and if it was made in a laboratory, it takes a laboratory to digest it.
Guidelines for shopping:
The longer the ingredient list the more processed the food. Go for the short list.
Avoid artificial colors
Avoid artificial flavors
Avoid artificial sweeteners (and not so artificial)
Avoid preservatives
Do buy lots of veggies, gluten free grains and noodles,  gluten and non-gluten breads and snacks, (pg 150 she makes recommendations of brands she thinks are good), beans and legumes, fruit but do limit this to 2-3 servings per day, sweeteners such as stevia, agave syrup and yacon syrup, organic and stone-milled flours (pg 151)  she gives suggestions for egg replacements but recommends against the processed egg substitutes as they “contain chemicals and aren’t really food” pg 152, mock meats are also an option and she gives suggestions on pg 152 for ones she likes, also nuts and seeds , seaweed, and naturally fermented foods (pg 153) and purified water and teas.
On page 154 she lists many snack ideas that are gluten-free.  She even includes Green and Black’s Dark Chocolate which is available at Central Market!
It is important to eat good fats, as they help with absorption of vitamins and minerals and they can help increase metabolism which helps with weight loss.
Avoid trans fats and saturated fats.  Use extra virgin olive oil, flax seed oil, hemp seed oil, walnut oil and Udo’s Choice.  For cooking use sesame oil, coconut oil in moderation and grape seed oil.
When buying veggies try to research your local growers and find organic close by.  Look for Food Co-ops, or community supported agriculture (158) if it is in your area.  Try to buy organic when possible, and she has included a list of dirty and clean veggies.  I made a copy and carry it in my purse, to help me decide when to go organic and when it is ok to buy regular. Buying frozen is a good option as well, Cascadian brand is her recommended brand for veggies and fruits.   She also suggests taking up gardening and growing your own produce, that way it is fresh and you know that no chemicals have been sprayed on it.  Plus, gardening is good for the soul.
I like her paragraph at the end of chapter 8.  “If every dazzling person would make just a few changes, just think how much healthier we could be.  Our planet would thank us; the animals would lick us.  That’s the goal my friend.  Do the best you can and if you stumble, don’t marinate in guilt.  Get back on the shiny wagon and start anew.”

Book Club will meet again on September 1 to complete the book and to share a healthy dish and it’s recipe.  See you then.

Book Club: Crazy, Sexy Diet: Chapters 5 & 6

We had several “poop” out on us this past Saturday…Hahahaha!!! And yes,
we had four brave souls that discussed bodily functions! As the author
pointed out, “you are what you eat, you’re also what you don’t poop”!
Digestion is the process of extracting nutrients from food and preparing
the leftover waste for elimination from the body. For a tour of your
digestion, see page 90. Notice how large your liver is!

Everyone should be pooping on a regular basis, which means after each meal
or at least once per day. Did you know that the average person might be
hauling around 7 to 10 extra pounds just in the colon! also, 60 to 70 %
of your immune power is in your digestive tract! It starts with lymphatic tissue in your tonsils and ends in your rectum. No wonder it
is referred to as your second brain…and 95 % of all serotonin is made by
nerve cells in your gut…WOW! (An imbalance of serotonin can be an
underlying cause of depression.) So give your body a break from the bad
food and toxins and help it move that old crud out!!

If you have every wondered about the how to’s and why’s of enemas and
colonics, take a look at pages 93- 96. It is all spelled out!!! While you
are there don’t miss page 98 and the positioning on your own toilet to get
the biggest bang for your buck. (hint..your feet should be elevated about
10″ to 18″ off the ground) Another interesting tidbit is that different
foods have different time schedules from entry into your body, to exiting
your body. This is because different foods require different digestive
enzymes and varying acid/alkaline conditions. Page 93 gives you some good
food combo basics.

Juicing helps to slow and even reverse the aging process. It helps inflammation, cleanses the body, regulates the bowels, and can even help
peel off extra pounds. Juicing takes all the pulp out, whereas blending
leaves all the fiber in. It is recommended to do both each week. Starting
on page 108 is a great discussion on blenders and juicers with all the pros
and cons of each type. We experimented in class with a blender, cheese
cloth and cucumbers….yes we peeled, blended, squeezed the juice out and
drank it! A sample juice fast is on page 114. Be sure and read the
section on fasting if you decide to incorporate this into your diet.

We all know water is good for us, but did you know we should be consuming
half our body weight in ounces of pure water each day?!?!? Water is
absolutely essential to good health. Stay hydrated with moderates amount
of water at regular intervals throughout your day. SIP, SIP, SIP! If you
ever feel the sensation of thirst, you are already dehydrated. And hunger
is often just a sign of thirst. It’s also important to drink water from a
pure source. If you don’t filter your water, your body will – and your
liver and kidneys will have to put in overtime!
Notes by Marcy Atchley

NO CLASS NEXT WEEKEND!

Next class will be Saturday August 11th at 1:45 pm. Notice the time
change! 1:45 pm

Book Club: Crazy, Sexy, Diet: Chapter Four

Book Club Notes, Chapter 4
Thank you everyone for your participation in this group.  It is fun to hear your thoughts on the chapter and to gather new ideas for meals.  I always come home ready to try some new and different healthy recipes.
Today’s chapter on Animal Products was a bit of a tough read, and there were some paragraphs that I did not read too thoroughly.  We talked about loving and caring about animals and yet liking to eat meat.  It is a tough call to make and I continue to eat meat, but in much smaller portions than before reading this book.
Kris Carr believes that for optimal health we need to “reduce or better yet dump animal products” (pg 61) from our diets.  She points out that the ”American Dietetic Association recommends that meat, poultry, and fish portions should be no more than the size of a deck of playing cards, about 3-4 ounces”. Pg 63   She says to “think of meat and milk products as the supporting cast, grains as the costars and veggies as the center-stage divas.  Animal products should be a side dish or treated as a condiment (if consumed at all), while plant-based foods make up the main course.  This very simple and inexpensive change will rock your world, up your life span and vanquish the scariest C of all – cellulite!” (pg 63)  “Cellulite is formed because of fluid retention and the accumulation of waste products and toxins in the body.  … Breaking down these foods, (animal products), results in a ton of toxic waste products floating around our systems, and they are visible from the outside in the form of nasty cellulite.” (Pg 63)
When people ask “what about protein?” she states that we get all the protein and calcium from a varied plant-based diet. (Pg 63) The healthiest people on the earth are those who eat the fewest animal products.
“Many children have the beginnings of heart disease before they pick up their high school diplomas.” (Pg 64)  It was believed that once a person built up plaque from particles of cholesterol the process was irreversible.  “But Dr. Dean Ornish,…changed that dismal scenario.  … He asked his heart patients to make some powerful lifestyle changes based on four simple steps:
A vegetarian diet 2. Regular exercise 3.Stress management 4.Avoidance of tobacco.
…After one year…the participants arteries had actually opened up, so much so that a difference was clearly visible on angiograms in 82% of the people in the study.” (Pg 64-65)
The primary foods they avoided were meats, dairy products, eggs and oily foods. (pg 65)
“In the 1960’s researches observed … breast cancer, for example was common in North America and Europe, but surprisingly rare in Japan.  …When cancer did strike the Japanese women, they were much more likely to survive…” (pg 65)  “By the late 1970’s Japanese women who had Westernized their diets and ate meat everyday had an eight times the risk of breast cancer, compared with poorer women who continued traditional rice-based diets.” (pg65)
Diabetes is becoming a very concerning issue as well.  With Diabetes, “glucose is having a hard time getting into your cells, (resulting in too much sugar in your blood.) “When sugar builds up in the bloodstream,…it can damage the delicate blood vessels of your eyes, kidneys, heart, and legs.” (pg 66)  “Why is glucose having trouble getting into the cells?…It turns out that the cells can get gummed up… fat particles from the foods you eat can enter the cells and interfere with the insulin’s ability to open the cell membrane to glucose.”   “When you avoid eating fatty foods, it is like cleaning gum out of a lock.  Fat leaves your cells and insulin starts to work better.” Pg 66
In further support of Kris’s belief that animal products are not good for us, she states that our bodies are “ill equipped to fully digest and absorb meat.”(pg 67)  She compares us to the “lioness who eats her food raw, and therefore receives all the enzymatic benefits.  Her short digestive tract ensures that zebra goes in, zebra comes out.  Now think of our intestines, about 26 twisting, curving feet.  Pig goes in; pig stays in for days and weeks at a time.  Pig makes us bloated and bitchy.  Our personal thermostat hovers around 98.6.  What happens to pig at that temperature? Stink city!” (pg67)
Our concerns over having enough protein are myths that we have grown up with.  She states that overdosing on protein is one of the reasons we have become so unhealthy. (pg 68) Dr. Furhman suggests that we need only 20-35 grams of protein per day, instead most Americans are consuming between 100 and 120 grams of protein a day.  (pg 68)
Once again, she points out the fact that big business executives have become government regulators, making up the regulations and guidelines we follow which are now impacting our health.
There are charts in this chapter for plants high in protein, (pg 70), and plants high in calcium (pg 75) When protein and calcium are ingested in plant form, they are more easily absorbed and used by the body.
There is a lot of information in the chapter on the inhumane treatment of animals, which is heartbreaking.  Kris says that after reading this chapter, if you still must have meat and dairy in your diet, research local organic meat producers and to look for labels that say free range, then research as best you can, as many labels are misleading.
There was also a site listed as a place to go to look for meat free meals.  It is http://www.meatlessmonday.com  As she says if there is one meat you can’t give up, keep it and give up all the rest and focus more on vegetables.
Thank you Marci for doing Book Club last week, I so appreciate your filling in for me on short notice.  Next week Marci will be facilitating the group as you discuss chapters 5 and 6.  Come and be a part of a very interesting, interactive and fun group.
Sample today was Granola.  Recipe follows.
Granola
2 cups of oatmeal, (quick or old-fashioned)
½ cup olive oil ( I use extra light for this)
½ cup agave or honey
1 cup raw almonds
1 cup raw walnuts
1 cup raw pecans
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup flax seeds (ground)
½ cup coconut flakes
If you are not watching gluten you can also add ½ cup wheat germ.
Combine the oil and agave or honey set aside.  Mix the remainder of ingredients together in a large bowl and pour the oil/honey mixture over all.  Mix well and bake in a preheated oven (275) for 20 minutes, remove and stir then return to oven for another 20 minutes. (If using honey and old-fashioned oats, I repeat this one more time, but when using agave and quick oats twice is plenty.)
Remove from oven, cool and put into airtight container.  In the summer I keep this in the fridge.
*You can also add raisins, dates or craisins halfway through so they don’t get too dry.

Beat The Heat Summer Time Smoothie

Last winter I spent two weeks doing Yoga in Costa Rica.  I landed in a small town close to Nosara called Playa Guiones.  It was a wonderful trip and one of the many things I took away from this trip was the creative and plentiful amount of fantastic super food smoothies that were served at every little shop!  My favorite is below.  This delightful treat is a great way to start your day or re-energize throughout the day when you are feeling hungry and hot!

Here’s the details. I hope you enjoy as much as I have!

1/2 Fresh Papaya
2 Tablespoons Ground Flaxseed
8 OZ Coconut Water(Sweeter) OR 8 OZ Purified Water
Touch of Honey
3-4 Ice Cubes

Bend Baby Blend!!  Treat yourself to this tropical summer delight!!  Did you know that papayas are known for their source of digestive enzymes? Papayas contain papain, one of a class of enzymes called proteolytic enzymes that help break down or digest protein.  Yay!  Papain may have anti-inflammatory properties too!  Papaya is a potassium heavyweight.  Excellent for hot Texas weather!  One medium papaya contains 781 mg of potassium and only 119 calories, not to mention 5.5 mg of fiber.  WOW!!

When picking a papaya look for the spreading yellow color which indicates that the fruit is softening and shows how far it is along ripening.  Enjoy!!

Book Club Notes: Crazy, Sexy, Diet Chapter 3

Notes on Chapter 3…..

SUGAR!!!  This is getting personal!  How do we honestly use sugar?  Drug…Bribe…Emotional Support…Best Friend?  Sugar is not the villain, but the vice.  Everything gets broken down to glucose…even fats and proteins! (p.45)   But…look what EXCESS sugar does for us…robs your minerals, lowers your pH, rots your teeth, wigs out pancreas, feeds candida, fires up inflammation, osteoporosis, diabetes, and cancer, stresses your nervous system,adrenals and hormone function! (p.41)  So why do we love it?  It’s an addiction…time to kick it!

American Heart Association researchers recommend that women limit their sugar intake to no more than 100 calories a day (about 6 teaspoons).  For men, a limit of 150 calories per day (about 9 teaspoons).  The average American consumes 355 calories (22 teaspoons) of sugar daily!  It’s hidden in everything!  It’s found in most packaged foods. (p. 42)  This excess sugar is stored in your liver…my liver as glucose…once the liver is full its then converted into fatty acids (triglycerides) that enter the bloodstream and is stored in the tissues…yuck…this is where the tire gets attached around your middle! (p.43)

Now we get into carbs..yes, she is talking about our interest in breads, pastas and potatoes!  There is not much difference between a spoonful of sugar and a slice of bread!  It’s the fiber that makes the difference between good and bad. (p.42-43)

Did you know that cancer cells have around 19 times more glucose receptors than normal cells!  Sugar and carbs are the best way to get quick fuel for these bad boys. Just consider how a PET scan works..by injecting radioactive glucose in your bloodstream.(p.45)

Check out the Glycemic Index on page 47…on a scale of 0 to 100…anything below 60 is a good choice…newsworthy is the fact that most vegetables are a 0!  Yeah for broccoli, cauliflower, cucumber, kale, spinach, etc…

Great Craving Control tips on page 49…one is to floss, brush, and gargle with natural minty mouthwash.  it sends the signal that the office of eating is temporarily closed for business.  A must read is on pages 50 -51…Dr. Lilli Link, M.D. discusses inflammation.  A few suggestions are to use extra virgin Olive oil, flax seeds and oil, hemp seeds and oil, chia seeds, walnuts, turmeric,ginger, hot red peppers, apples, and grapefruit.  Also, use lower heat and cook longer!

Gluten – Free living is discussed on pages 52 – 55.  Stop eating it and see how you feel!  All labels must say if it contains wheat, peanuts or soy.  We were blessed to have a visitor, Barbara from Austin attend our book study.  She shared her remarkable story and her personal health benefits from eating gluten-free for the past 3 years!  Thanks Barbara!!!

Coffee and Wine…you guessed it…time to ease up on consumption and your body will thank you!  Great alternatives on page 56 and 57.  Here is the recipe for the Double S (Sandra Smoothie) that was sampled…everyone liked it… chocolaty sweet goodness that is gluten-free!!  1 cup unsweetened almond milk, 1 banana, 1 T Amazing Greens Chocolate powder, 1 T Udos Oil, 1 T Flax seed oil, 1 T hemp Protein powder, handful goji berries, 4 raw cacao beans (I used the nibs, it’s what was in the pantry! )

The bottom line…LISTEN TO YOUR BODY..and address all the stinkin thinkin!!!  Any small change is still CHANGE!

Next week the Book study group will meet on SUNDAY, July 22nd from 1:00 to 2:30 pm. Be reading Chapter 4.  (Condolences to Judy on the loss of her Father-in-law…we missed you…positive thoughts and prayers coming your way!)  Notes by Marcy Atchley

Book Club Notes: Crazy, Sexy, Diet Chapter Two

CSD Book Club August  7th, 2012
Chapter 2 on pH.
What a chapter, it is so well written and so well supports what Kris Carr believes about diet and health.  The first time I read this chapter I decided that I would just call Sandra and tell her I couldn’t do the book group, as after reading this I knew I needed to change my diet but wasn’t sure I was ready to do so.  Reading it again and then reading on further in the book, I decided I wanted to change my approach to food in a positive and moderate way, and change I have.  It has been an interesting, frustrating and also fun journey.
Kris refers to the acid/alkaline balance as the rebel vs the nice solid guy.  Acid is more glitzy but saps your energy, alkaline foods give you energy, and are reliable and trustworthy. (pg 21)  “When your cells are at peace with their surrounding environment, they receive nourishment and release waste with ease.  But when you eat, drink and think crap, your cells and inner environment become polluted.” (pg 22)
“pH of a substance tells us how much acid or alkaline it is.  7 is neutral, below 7 is acidic and above 7 is alkaline. …the more alkaline it is the more oxygen it has and conversely the more acidic it is the less oxygen it has.”  (pg23)  Ideally you want to be at 7.365.  Even a minor fluctuation in your blood’s pH (too alkaline or too acidic) creates distress signals.  Everything from a runny nose to skin eruptions, heartburn, eczema, inflammation, arthritis, poor circulation, chronic fatigue, irritable bowel syndrome, a weakened immune system- even cancer- can be traced back in some way to an acidic inner terrain.”  Try testing your urine 2-3 times a day for about a week, using litmus paper strips, available on line or at local health food stores.  Ideally your urine should read between 6.8 and 7.5.  Do not test your first pee of the day, and it is best to test either before eating or 1-2  hours after eating for a more accurate reading.  “each increase of a single number in either direction away from 7 is actually a multiple of ten, so when you move from 7-6 that is actually 10 times more acid.” (pg 24)  Also, “in the blood it takes 20 times the amount of alkalinity to neutralize an acid.” (pg 24)  It is much easier to become too acidic than too alkaline, but you can help your body avoid this by …”eating a more alkaline diet-veggies, greens, fresh organic green juices and smoothies, sprouts, wheatgrass juice, certain grains and other fabulous plant foods- you will explode with vibrant energy and well-being.” (pg 23)
“It is not just diet that impacts your pH it is lack of exercise, anger, drugs, cigs, and stress all make you acidic.” (pg 23)  “Emotional stress releases acid forming hormones such as cortisol and adrenaline that flood your system and much up your soil.” (23)
Your body needs minerals to function properly, to make proteins, enzymes, hormones, neurotransmitters, etc.  (pg 25)  A healthy diet stocks your body with plenty of alkaline minerals, while an overly acidic diet eventually maxes out the reserves.  This forces your own body to pull its own minerals to neutralize acids in order to keep your blood pH on the alkaline side.  One of the ways it does this is by mining alkaline minerals from your bones, teeth, tissues and organs.  …This fabulous buffer system works as your emergency stash of inner tums.  …if you don’t replace your inner Tums with minerals from your chow, then the cabinet will be empty the next time you need it.” (pg 26)  “The major consequence of losing minerals from the body, especially teeth and bones is loss of bone density and osteoporosis.”
Minerals help produce enzymes.  “You make two main types of enzymes; digestive and metabolic.  Digestive enzymes break your food down into simpler, smaller bits that are easier for your body to absorb.  …The more time your body spends making digestive enzymes, the less time it has to create metabolic enzymes.  …Metabolic enzymes basically run your body, …build blood, tissues, organs, repair your beautiful body and help your cells produce energy and carry away wastes.” (pg 27)  When we eat cooked foods (cooked about 118 degrees, highly processed foods, we are not getting enough enzymes as cooking kills the enzymes as does the processing.  Therefore we have to make more digestive enzymes ourselves.  This does not mean no cooked foods, it just means to increase the amount of raw vegetables you eat as well.
“Whole and unprocessed foods …are the fountain of youth.”  (pg 28)  In 1931 Dr. Otto Warburg won the Nobel Prize for his revelation that …”cancer cells are anaerobic, they thrive in an oxygen depleted environment.” (Pg 28) When we eat a plant based diet, with an emphasis on raw foods, we assist our bodies.  …the more oxygen we get in our food, the more health we experience.” Pg 28
Another important part of this is drinking lots of water, and watermelon juice on very warm days (pg 30) your cells gulp it up.
Chlorophyll is what allows plants to absorb light from the sun and convert it to usable energy, it is also what makes their leaves green and healthy.  Chlorophyll is a powerful body builder, it helps detoxify the blood of our bodies, it increases red blood cell production which  enhances the cell’s ability to carry oxygen, it strengthens the immune system, improves circulation, eases inflammation, and counteracts harmful free radicals.  (pg 31)
When acid needs to be neutralized by the body, free radicals are created.  These free radicals are very unstable and look for the first opportunity to rob a necessary electron from a more stable molecule, which turns that molecule into a free radical.  Too many free radicals up the ante on disease and premature aging.  (pg 32)
Vitamins are necessary for our body’s to function normally.  We do not make Vitamins ourselves therefore we need get them from our foods.  As cooking destroys many vitamins, and the synthetic vitamins are no match for the real deal, it is important to be aware of what you are eating.
She also talks about phytonutrients which help us fight free radicals and disease, as well as once again encouraging the 60/40 or 80/20 balance, having most of our intake full of alkaline foods.
This chapter has so much information I encourage you to read it several times.  I also want to thank everyone for their participation in group again on Saturday.  It is so much fun and so interesting to share, listen and learn from each other as well as from the book.
Next week is the Chapter on Sugar!  Come ready to share thoughts and ideas.  Have a great week.

Notes written by Judi Trotter

Previous Older Entries