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

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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

Book Club Notes: Crazy, Sexy, Diet Chapter One

Book club started up again on June 30th.  The book this time is called Crazy, Sexy, Diet by Kris Carr.
Kris Carr is an amazing woman.  When she was age 31 she was diagnosed with inoperable and untreatable cancer of the liver and lungs.  She tells her story of going from doctor to doctor and finally deciding to be her own best doctor.  She had been an actress and photographer but now went back to school to study nutrition.  This book and two others are a result of the research, learning and sharing of information she has done with others over the past 10 years.  She is a dynamo, her writing style is easy to follow, entertaining and certainly gets your attention.  She has done her homework and backs up her belief that raw, whole foods and some cooked grains are best for a healthy, happy, energized body.  Her plan is either 60/40 or 80/20, meaning that your plate should have at least 60% of it covered in raw, whole foods and no more than 40% in cooked grains, or veggies.
Kris’s “Crazy, Sexy Diet is a low-fat, vegetarian or better yet vegan program that emphasizes balancing your body’s pH by eating more lush whole foods, low glycemic fruits, raw veggies, alkalizing green drinks and super powered green smoothies.  By increasing the amount of alkaline foods you eat while decreasing acidic foods (animal products, processed sugars and starches, etc.) you reduce inflammation and boost immunity and life force.” Pg 2
Kris also believes that along with an acidic diet we as a nation are “…mainlining stress…”  pg 2 What you put in it (mouth) and the words that come our of it, determine your destiny.  Shitty nutrition…Stinkin thinkin’ and verbal self-abuse amputate your angel wings.”  Pg 3  …”When you focus on what you consume literally (food and drink) and figuratively (thoughts, ideas, gossip, bad reality TV) your world transforms at the deepest level.  Pg 3
This book lays out an “overall lifestyle” plan pg 4.  She describes that she was living as many of us are “a toxic lifestyle and environment that causes physical and emotional stress.”  Taking pills for ailments rather than looking at what she could change in her lifestyle.  She decided to trade the pharmacy for the grocery store, took up meditation and incorporated a regular exercise plan into her daily life.
Kris states that we all have something we are dealing with, if not cancer maybe depression, diabetes, heart disease, regret, procrastination or maybe even dealing with a divorce.  Whatever it is “doesn’t really matter, it’s what you do with it that will transform your life. Let it be your guru rather than your jailer” Pg 8
She states on pg 9 “we spend more on sickness than on wellness.” She notes that in 1960 18% of our income was spent on food, and 5% on health care.  Today the numbers are 9% on food and 17% on healthcare.  Pg 17  Research now shows that we can change the way our “genes” express themselves based on our daily choices (diet, lifestyle, and environmental stressors)  the Dana-Farber Cancer Institute believe that 70-80 percent of cancers are linked to diet and other behavioral factors like tobacco and alcohol- not genetics. Pg 10 She goes on to say that ‘genes load the gun, but environment pulls the trigger.” Pg11
This diet is based on the belief that by “decreasing the amount of acidic foods you eat, you give your body the chance to heal and repair naturally.” Pg11  You don’t have to be a raw foodist, steamed veggies that are crisp and crunchy are fine, you can eat meat and or dairy in moderation, you just enjoy healthier cooked food in smaller amounts. Pg 12
Kris quotes Michael Pollen from his book In Defense of Food “the chronic diseases that now kill most of us can be traced directly to the industrialization of our food; the rise in highly processed foods and refined grains; the use of chemicals to raise plants and animals in huge monocultures; the superabundance of cheap calories of sugar and fat produced by modern agriculture; and the narrowing of the biological diversity of the human diet to a tiny handful of staple crops, notable wheat, corn and soy.  These changes have given us the western diet that we take for granted: lots of processed foods, and meat, lots of added fat and sugar, lots of everything, except vegetables, fruits and whole grains.” Pg 13,14
She talks about the politicizing of our food system (pg 15) and the nonsense on packaging and advertising, noting that Smart Labels are determined by the companies themselves.
Changing a lifestyle is not easy, and there will be struggles and challenges.  She says “Do what you can and know that any change is better than nothing.” Pg 17

We had a lot of great discussion and sharing of ideas for meatless meals.  Kat contacted us with the information on the black bean burgers and the name is Morning Star.  The best buy on it is at Costco.  Thank you to all who attended, it was so much fun to share and learn together.

Notes written by Judi Trotter

There Is A Good Reason Your Mama Said Eat Your Brussels Sprouts!

You say the word Brussels sprouts and most people make a face!  Make faces no more after you try this easy recipe and hear about the amazing benefits packed in these little cruciferous veggies!!  Brussels sprouts are not sprouts at all!  They are actually part of the cabbage family and there is no wonder why when you take a good look at them.  They look like mini cabbages!  Be wary though, if you get too close you may want to try one!!  Did you know that Brussels sprouts are packed with cancer fighting chemicals that help suppress the development of precancerous cells?  How cool is that! The chemical sinigrin is responsible and is so powerful that it works in a way to persuade precancerous cells to commit suicide.    They are also high in isothiocyanates and sulforaphane which are two compounds that help fight cancer by inhibiting cell proliferation, neutralizing carcinogens, and helping to detoxify toxins.  Say yes to Brussels Sprouts.  Where do these wondrous veggies come from by the way?  BELGIUM, of course!

So for a quick and delicious meal get yourself a bag of Brussels sprouts, organic if possible and locally grown.  You will want to cut the ends off each Brussel sprout and then cut each one in half.  If you like, also grab several red potatoes, wash and slice in half.  Throw your potatoes and Brussels sprouts into a bowl and add 2 tablespoons of olive oil, a bit of salt to taste, and lots of fresh ground black pepper, mix together.  Preheat your oven to 400 degrees and pour your mixture onto a cookie sheet.  Cook at 400 degrees approximately 30-40 minutes, depending on how crunchy you like your cruciferous veggies!!  Thirty minutes later you are ready to eat!  TADA!!  I hope you enjoy!!