Living the WELL Life

Dieting is Out, Healthy Eating is In! 21-Day Weight Loss Program

Fri, 17 May 2013 04:00:00 GMT

Livin’ Easy…
Summertime and the livin’s easy... You may remember these lyrics from the popular song Summertime” all about lazy days of summer when everything seems to slow down. Summer is a good time to forget our worries and let our hair down. It’s the perfect time to lose weight as fresh salads and delicious fruits and vegetables are in season. Summer is the season of high energy, joy, and passion. Nature is at its full and glorious height, so it’s sensible to use this positive energy to get our health in tip top condition. One way to do that is to adopt a sensible eating plan that balances our hormones and increases our vitality. A 21- day program is a perfect way to achieve better health and stay in stride with the season. While on the program, your body will adjust noticeably to your new, healthy regimen. Perhaps most importantly, you will love how you feel.

Are your hormones out of balance?
Understanding the complex balance between and among hormones is an important part of understanding how weight loss works in a sustainable way. Depending on how well versed you are in your body’s biochemistry, it may very well be time to change everything you believed about dieting. Simply put, hormones control your fat-burning switch. That is to say, there are hormones that create weight gain and hormones that keep you lean. I refer to this as having your fat burning switch in the on or off position. Controlling hormone levels through diet is tantamount to flipping these switches.

There is so much cutting edge data now equating hormonal imbalance with weight problems. Eating a hormone-balanced diet is the way forward to not only losing weight but creating great health and vitality as well. Indeed, I have done a great deal of research and writing in this area, and it underpins my Weight Loss Nature’s Way program. For the purposes of this short piece on summer weight loss, I will address two major hormones in particular – one that stores fat and one that burns fat – and propose ways in which we can flip these “switches” through diet.

So How Do You Burn Fat?
Insulin
Insulin is a well-known hormone responsible for converting food into useable energy. Most people associate insulin with blood-sugar levels. More generally, insulin rises and falls according to what you eat. As food initially enters your digestive system, it is broken down into glucose (blood sugar) to be used as energy in your body. When glucose enters the blood stream the pancreas produces insulin which allows the billions of cells in your body to open up and receive this energy to use for their various functions.

If you continue to eat refined carbohydrates like white bread, pasta, pastries and sweets, insulin keeps getting released for prolonged periods of time, causing your cells to remain open. They don’t know any better – This releases excess energy that gets stored as fat. When you normalize insulin levels your body will stop storing fat. Thus, for weight loss, the goal is to reduce insulin production.

Glucagon
Insulin has a sister hormone, and her name is glucagon. This hormone is a critical component of your fat-burning biochemistry. The role of this hormone in your body’s biochemistry is the exact opposite of insulin’s. When you need more energy and food isn’t available, glucagon is secreted. Glucagon goes into the cells and causes fat to be released. There is a much more complex explanation but I have given you the short version here. The point is that reducing insulin levels and increasing glucagon levels will increase overall fat burning.
Below is an outline of foods to enjoy that will help you accomplish just this by establishing a hormone balance that is more conducive to both weight loss and better overall health. By following my 21-Day program, you will avoid hormonal imbalance and feel happy and contended while maintaining a healthy weight.

Fat Burning Simplified
There are a number of foods/food groups that promote hormonal balancing and fat burning including:

• Whole Grains: Whole grains are low-calorie, complex carbohydrates that haven’t been processed or milled like white flour or white rice. This means they haven’t been robbed of their essential nutrients or dietary fiber that is essential in keeping weight down.
• Vegetables: Bite for bite, vegetables and whole grains provide more nutrients and fiber with fewer calories than any other food group, making it easier to control your weight.
• Sea Vegetables: Research shows that seaweed is not only an amazing health food but speeds up weight loss by blocking fat intake and promotes fat burning as well. Sea vegetables are a rich source of many trace minerals. Seaweeds break down and digest slowly compared to processed foods. This actually allows hormonal balancing to occur.
• Beans and Bean Products: Many fad diests shy away from beans. Be that as it may, fad diets are out, healthy eating is in. Regular bean eaters are less likely to be overweight and have smaller waistlines than those who pass on legumes. Beans release energy slowly into the body, making them a great weight loss food. They are also high in protein and fiber, which satiates the appetite and helps keep you full for longer periods of time.
To the contrary, there are many foods/food groups to avoid when trying to achieve hormonal balancing or lose weight. These include:
• Highly Processed Foods with Chemical Additives
• Cheese and Dairy
• Red Meat and Pork
• Chicken and other Fowl: (As a vegan, I do not recommend animal food. It is also important to note that the estrogen injected into chickens plays havoc with hormone balance and weight gain, so it's best to stick with a wholefoods plant based diet).
• Sugar
• Tropical Fruits (Tropical fruits are often very high in sugars and acid that can compromise the digestive system and disturb the balance of the body).
• Deep Fried Foods
• Refined Grains

Replacement Foods Promoting A Healthy Transition
• Baked Goods: Substitute high-calorie, high-fat baked goods with sugar and dairy-free cookies, muffins, etc.
• Black Teas: Wonderful additions to your regimen. I urge you to incorporate medicinal teas in your recipes. I recommend Bancha Twig tea (Kukicha).
• White Bread: Substitute with wholegrain, sourdough bread or sprouted bread
• Cheese: Substitute with Mochi (or mochigome, a short-grain, sweet brown rice favored in Japan) or finely grated and roasted tofu products.
• Meat: Substitute with tofu, tempeh, seitan (wheat “meat”), beans and/or lentils.
• Meat Stock: Substitute with miso, bouillon, dulse, or vegetable stock.
• Milk: Substitute with rice, oat, or almond milk.
• Pasta Dishes: Replace conventional pasta with whole wheat, rice, or spelt pasta. Soba noodles also make an excellent substitute.
• Iodised Salt: Replace with natural sea salt. There is no need to worry about getting your daily allowance of Iodine. All of the 56 essential elements for human health are present in sea vegetables, including, calcium, magnesium, potassium, iodine, iron, and zinc, together with important trace elements, such as selenium, that are often lacking in land vegetables due to soil demineralization. What’s more, the minerals in sea vegetables exist in a chelated colloidal form that makes them readily “bioavailable” for us in crucial bodily functions.
• White Rice: Substitute with short-grain brown rice, quinoa, or other wholegrain.
• Sugar: Substitute with brown-rice syrup or barley malt.
• Scrambled Eggs: Try tofu instead, it scrambles well.
• Soy sauce (commercial): Use shoyu or tamari. Both are naturally-fermented versions soy sauces.
You will find an abundance of delicious recipes using all of the above ingredients on Christina’s website or in any of her books.

It is indisputable -- breakfast is the most important meal of the day!
Breakfast makes the biggest impact on your health. It is true medicine. Breaking our “fast” after sleeping, we need energy to get going. Blood sugar can be low from fasting during the night, but we want to avoid spiking our blood sugar whenever possible. Whole grains are at the top of my list for breakfast. They release energy slowly and keep you on your toes all morning because they are burned most efficiently as a fuel source.

Avoid high-calorie, low-nutrient breakfasts such as cereals, which can be high in added sugars, flavourings, and colourings. This will actually leave you feeling lethargic. Read the labels to make sure you purchase cereal with only natural ingredients and no artificial additives or preservatives.

As an alternative, miso soup is a great morning food as well as a vehicle to nourish the spleen (which governs digestion) and a wonderful addition to your diet in general. Miso is made from soy beans. Beans are the most alkalizing form of protein. Miso can also be taken as a midmorning snack if preferred.

Your metabolism naturally peaks midday, so it is important to have a substantial breakfast to boost the metabolism. Thus, I round out my morning ritual with Green Juice. Green Juice delivers incredible health benefits. For the more adventurous of you, go right ahead and eat some steamed greens in the morning. In the least, adding green juice or steamed veggies to your morning meal is something to move towards. As with miso, steamed greens can be eaten as a midmorning or mid-afternoon snack sprinkled with some sunflower or pumpkin seeds

Kick Starting Your Metabolism & Ramp-Up Your Detoxification

It’s important not to starve the body, otherwise it will continue to store fat for fear of perishing. Your energy levels will increase as you remove the meat, sugar, and dairy foods from your diet. I recommend fresh vegetable juice in the morning with breakfast. It is the perfect start to clean out your system. You will feel clearer, fresher, and lighter as toxins begin to leave your body.

The overall health benefits of my program are immediately noticeable. As I mentioned, it is important not to throw your body into a state of starvation lest your metabolism slow down. A medicinal tea or a snack from your “healthy snacks” list midmorning and mid-afternoon will help maintain your metabolism and fat-burning processes. Moreover, your digestive system will strengthen quickly and get used to the higher fibre content from the whole grains, beans, and vegetables in your food. The weight-loss drinks I suggest will stimulate circulation, get things moving, and kick-start your body’s ability to break down and dispose of fat.

It’s all about generating healthy habits. Once you get your fat burning switch in the “on” position, you are on your way. If you make the lifestyle changes, your overall health will benefit.

Using Your Medicinal Teas
Medicinal teas will help you discharge toxins and clean out your system. Have your medicinal teas without food; they will assimilate better and work more effectively. If you are having a snack midmorning or mid-afternoon, leave 30 minutes between your tea and snack. Here are some recipes to include in your daily regimen.
• Days 1-7
Drink fresh or dried daikon tea. If you have both, alternate them day-to-day. If you have only one of them, use the one you have.
• Days 8-14
Drink kombu as your medicinal tea.
• Days 15-21
I would like you to make the carrot & daikon tea as your medicinal tea
You may drink green tea as desired during the day.

Note: You can make your medicinal teas and take them with you to work in a flask or bottle. If this is not possible, take a miso soup sachet and have that at your break instead; or simply have a cup of green tea. Lunch is easily transported in containers. Do what works for you. If it is difficult or complicated, you won’t stick with it. Medicinal teas can be taken when you return home.

Quick & Easy
Many of us lead busy lives. My secret to success has been learning how to be clever and shorten my time in the kitchen to make life simpler. It’s great to plan ahead so that when you cook you have rollovers for the next day’s lunch or dinner. I call it “cook once, eat twice.” I always cook more than I need for dinner so that we have what I call “rollovers.” Storing portion sizes of food in your freezer is a fantastic way to think ahead. It makes the time spent prepping food much less. Using soups two days in a row works well so make sure you cook up enough so that you have food left over and don’t need to rush to prepare something for lunch. The same goes for any grain or bean dish -- simply refrigerate and use the following day and serve with some fresh salad or steamed greens. When you get into the habit of cooking this way, it will become second nature.

Recipes
Medicinal Teas Week One (choose from either fresh or dried daikon)
Fresh Daikon Tea
Daikon is an incredible vegetable with so many benefits it is now readily available in the vegetable section in most supermarkets. In the U.K. it is called Mooli. I use this amazing long white radish in most dietary recommendations but it is also my No. 1 weapon in my weight loss programs. This gift of a vegetable hosts the best vitamins and minerals to stimulate weight loss including riboflavin, pantothenic acid, niacin, Vitamin B6 (essential to thyroid hormone production and metabolism), and a host of other treasures. Daikon is a natural and gentle diuretic that has been used for centuries in the Far East. A host of clients report to me that the excess fluid they have been carrying simply dissipates and the tea accelerates their weight loss.

Simply grate about two tablespoons of fresh daikon, squeeze out the juice into a cup and add hot water. You may squeeze some fresh ginger juice or a dash of natural soy sauce to flavour. Drink the tea and eat the gratings.

Dried Daikon Tea
• 1 tablespoon of dried daikon
• Dash of shoyu
• 1 ½ cups of water
• Soak daikon for 10 minutes. Place daikon, Shoyu and water in a pan and simmer for 5 minutes. Strain the liquid and drink.

Medicinal Tea Week Two:
Kombu Tea
As I mentioned earlier, sea vegetables have a profound positive effect on fat burning. This tea will aid the kidneys in breaking down hardened fats.
• 4 inch piece kombu
• 4 cups filtered water
• Add the kombu to the water in saucepan over medium heat and bring to a boil.
• Reduce heat to simmer for about 10 to 15 minutes. Remove the kombu and drink the hot liquid.

Medicinal Tea Week Three:
Carrot & Daikon Broth
This broth enhances the liver system and aids in restoring balance to an overworked digestive system.
• 3 cups filtered water
• 1 tablespoon grated carrot
• 2 tablespoons grated daikon
• Dash of Shoyu
• 1 umeboshi plum (pitted) and diced
• Bring the water carrot and daikon to a boil in a pan and then reduce heat to low for 5 minutes. Stir in the shoyu and umeboshi plum. Drink and eat all the vegetables.

Green Juice - Marlene’s Garden in a Glass!
As I mentioned, green juice is the perfect fuel for your body. Green Juice increases your cellular health, rejuvenates every atom in your body, cleans out toxins, and makes you feel vital and clean. Its high water content means it is easily assimilated and it contains the whole vegetable except for the fibre, which is the indigestible part of the plant anyway.

Green juice therefore provides all the healthful ingredients in a form that is easy to digest because the micronutrients are broken down it is easy to absorb and is wonderful for people with digestive issues.
• 1 large carrot
• ½ cucumber
• 2 celery stalks
• 1 fennel stalk
• Some green leaves (kale, chard, spring greens etc.)
• A tiny piece of root ginger
• A parsley sprig or two
• Put all the ingredients through a juicer and drink; delicious.

Healthy Snacks
Snacking and cravings are always the big ‘downfalls’ for many. So here is a list of my favourite guilt-free, easy-to-prepare snacks and some notes on curbing cravings.
• Popcorn: Crunchy, delicious, and a source of whole grain fiber, popcorn makes a nice snack. Plus, you can enjoy a large, filling portion. Make your own at home using organic sesame oil it’s so healthy.
• Kale Crisps: Potato chips are high in fat and, as many of us know, it's hard to eat just a few. Instead, try making kale crisps sprinkled with some soy sauce for a healthy substitute.
• Healthy Cereal: Choose a whole-grain bran cereal packed with fiber such as bran flakes for a nourishing start to your day. Add fruit and rice milk for the most nutritious beginning, or make some of my delicious tasting granola (visit my you tube channel to learn more bout healthy breakfast alternatives).
• Go for Real Juice: 100% fruit and vegetable juices are naturally rich in vitamins, minerals, and disease-fighting antioxidants. "Fruit juice drinks," however, are usually packed with sugar and empty calories. It’s best to make your own.
• Snack on Healthy Hummus: Hummus is a gratifying combination of nutrition when paired with fresh vegetables like baby carrots or celery sticks. Made from chick peas, hummus is a good source of iron, vitamin C, protein, and fiber. So enjoy the pleasing taste of hummus and skip the cheese dips.
• Drink your medicinal teas in place of your afternoon tea or coffee.

Marlene’s Top Healthy Snacks
• Vegetable sushi
• Peanut Butter & Apple Slices
• Popcorn
• Raspberries & Blueberries
• Wholegrain Bagel & Sugar Free Jam
• Edamame
• Sweet Potato Wedges
• Natural Corn Chips
• Carrot/Celery Sticks with Hummus
• Applesauce with handful of walnuts
• Crunchy Sprouted Chickpeas
• Toasted Seed Bars
• Homemade Granola
• Roasted Pumpkin & Sunflower Seeds
• Roasted Almonds
• Homemade Fruit & Nut Bars
• Rice cakes with Hummus
• Vegetable Crisps
• Sunflower Seed Cookies
• Dried Prunes or Dried Raisins
• Vegetable Juice or Fruit Smoothie
• Frozen Red or Green Grapes

More Weight-Loss Aids
• Cinnamon: Cinnamon is a super spice when it comes to boosting your wellbeing as it has many health-giving properties. In terms of weight loss, it's all about controlling those post-meal insulin spikes that make you feel hungry. And you don't need to get much of the stuff to get the benefits. Studies have shown that just a quarter teaspoon of cinnamon a day can lower the blood sugar, cholesterol, and triglyceride levels. To up your cinnamon intake either sprinkle some cinnamon on to your breakfast cereal, or soak a cinnamon stick in some hot water and drink the tea.

Just half a teaspoon of cinnamon a day significantly reduces blood sugar levels in diabetics, a new study has found. The effect, which can be produced even by soaking a cinnamon stick your tea, could also benefit millions of non-diabetics who have blood sugar problem but are unaware of it (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland. – Published in The New Scientist, Nov. 2003).

• Fennel Tea: Fennel tea boasts a list of health giving benefits. It's packed with good levels of potassium, magnesium and calcium as well as the vitamins B and C. But when it comes to weight-loss, fennel had a double benefit working both as an appetite suppressant and a metabolism booster. Fennel tea is widely available in supermarkets, so add it to your daily diet to stave off cravings and boost your fuel burn or add fresh fennel to your morning juice.

• Salad: Eating a low-calorie salad before your main meals can help you to lose weight and ensure you get your recommended daily intake of vegetables. And it's not rocket science as to how it works for weight loss. The key is the sheer volume of a salad, which makes you feel too full to overeat when it comes to your main meal. You need to make sure you don't drown it in a fatty dressing though. A little olive oil and balsamic vinegar makes the perfect accompaniment.

• Green Tea: Another powerful brew, green tea really has a multitude of health and wellbeing benefits. And if you are keen about fitness, it makes the perfect pre-workout drink. Indeed, it's been found to increase endurance by as much as 24%, allowing you to exercise longer and burn more calories. In terms of boosting your weight loss power, a study carried out by the Journal of Nutrition finds that drinking five cups of green tea per day can help you lose twice as much weight, most of it where we want to lose it most - around the middle (December 11, 2008, doi: 10.3945/jn.108.098293). Nettle tea is also a great weight-loss tea as it supports metabolism and has diuretic properties.

• Celery: Celery rates well as a weight-loss food. You can actually end up burning more calories eating it than your body will take on consuming it. But by no means does that make celery low in nutritional value. To the contrary, it's super-packed with fiber (great for digestion) and foliates (the essential nutrient for the care and production of new cells within the body). Get your celery fix by making sure it's featured in your pre-meal salad, as an accompaniment to your lunch, or as a healthy snack when you want to satisfy that notorious craving for munchies.

• Lentils: Lentils are great weight-loss food as they have the power to really satisfy your hunger without packing your body with loads of calories and fat. For this reason, lentils feature heavily as a meat substitute - they can make you feel like you've had a meaty dish minus the calories and saturated fat that come with eating meat. Like celery, lentils are full of fiber and foliate, and give you a full feeling. They are also great for digestion and healthy cell growth.

• Quinoa: Pronounced 'Keen-wah', quinoa is known as the 'mother grain' by the ancient Peruvians. Quinoa is good for weight loss as it has the power to keep you feeling fuller for longer due to its high protein content. Also, the carbohydrates that are present in the grain are released slowly into the body. Thus, you won't get that rush of energy after eating quinoa as you would with other foods like white rice or pasta that stimulates insulin production.

• Water: Drink eight glasses a day. Water is a natural appetite-suppressant. Moreover, water is the only vehicle to remove toxins from your system. It’s a must. Water is the cheapest, simplest way to curb appetite and keep your body functioning properly. If you’re dehydrated, your metabolism will slow down. Add slices of lemon, lime, cucumber, fresh ginger or a few drops of juice to make it more appealing. You can also try adding a few drops of lemon and ginger juice to a morning cup of hot water. In the evening, have a cup of hot water, your body and skin will love you for it.

• Go Nuts!: Almonds and Walnuts are a good source of potassium, and they provide a whole collection of heart friendly nutrients such as vitamin B6, magnesium, and copper. Nuts are a useful source of antioxidants including selenium and vitamin E. They are also cholesterol free and snacking on them regularly, as part of a healthy, balanced diet, may actually help to reduce blood cholesterol levels (Researchers led by Dr Joan Sabate of Loma Linda University in California have done studies published in the American Medical Association's Archives of Internal Medicine that show the ability of nuts to lower cholesterol).

• EAT NEGATIVE CALORIES: A portion of Brussels sprouts is worth 50 calories; yet 75 calories are used in digestion and absorption, so burning 25 calories of body fat. Other negative calories foods include broccoli, carrots, celery, leeks, apples, and strawberries.

• Take the Half-Hour Challenge: Exercise burns calories. A daily 30-minute brisk walk will burn around 1,500 calories every week. Over six months this totals a staggering 39,000 calories - the equivalent to over 11lb of fat.

• The Two-Day Rule: If you're trying to lose weight, don't let more than 48 hours go by without doing some form of exercise as it's important to keep your metabolic rate raised if you want to burn fat. Post exercise, your body burns calories at an elevated rate for at least four to five hours.

• DON'T OVER INDULGE: Eat when you are hungry, not out of habit. Graze rather than gorge. Eat little and often with snacks in-between.

• Chew Well!: We all know how to chew our food well and that this simple act helps digestion. It takes about 20 minutes for the brain to register that we are full.

And….. Last but not Least! Time To Get Rid Of The Demons!
The Chemistry of Cravings
Wouldn’t it be nice if logic and common sense ruled our food choices? We could simply do the research, think things through, eat healthy food, and enjoy every minute of it. We would eat the foods that help us lose weight, never be hungry and stay healthy without looking back. So what’s stopping us? We all know the answer to that question - habits and cravings.

I see so many men and women lose faith in their ability to change their eating habits because they feel helpless when cravings set in. The lure of that sugary dessert calls out to them from across the room, and they can’t resist. At other times, it’s the realization of what they have just eaten that daunts them as they emerge from a mental fog to realize they just ate a 1,000 calories of pizza. The result of these setbacks is a debilitating loss of confidence, a sense of futility, and often-diminished self-worth – that sinking feeling that we are simply not up to the task. This can lead many to give up and simply tuck into another bar of chocolate or have another sugary drink.
The issue of cravings is the most common reason why people fail to keep to stick to their new regimen of healthy eating. Well, we don’t need to throw our hands in the air and give up. There are simple, practical strategies that can help us diminish and even “unplug” those pesky, destructive desires. But it is important that we understand where these urges come from. They didn’t simply fall from the sky. After all, knowledge is form of power.

Our connections with food encompass nutrition family, culture and sensory pleasure. Cravings have both emotional and physical qualities and they are closely related. Trying to “tough it out” works for some people but not everyone has the steel will to simply put the cravings to the side and stick to the programme. Perhaps the most important connection is the biology of cravings; it is a primary factor and is tricky since it works below our level of awareness.

The body keeps close track of the nutrients you need and how to use them on a cellular level. It is also very clever in the ways it stores some things for later use and does its best to excrete anything that could be harmful. There are both emotional and physiological components to cravings. For example, your body may crave more protein but never requests a hamburger. This is important; there is no burger demand system. Your mind may translate protein into hamburger but that simply has to do with past experience not a specific request.

There are some foods that do produce a chemical reaction that is addictive in nature, producing mental or emotional responses that either give us pleasure or stimulate us. Caffeine is a good example. We may feel that we need that double latte, but the body doesn’t really need it. In fact, the caffeine may be a primary reason we cannot make it through the afternoon without a stimulant. But our experience is that the coffee opens up those weary eyes and gives the boost to soldier through. We don’t stop to consider that one of the criteria of good health is to be alert and energetic. Our push for a short-term fix overrides our consideration for a long term and more healthy solution.

Trying to second-guess your body’s needs with supplements or the latest fad food is a waste of time and money. Your body is a miraculous organism that is constantly focused on creating health. Our job is to give our bodies the basic building blocks and let it function. This involves a little training, however. The body develops habits the same as the mind. The habits of the body are expressed in chemical reactions and often involve the hormonal system. The results of these chemical reactions affect our brain and are fundamental to many physical habits. This is a food addiction.

When you stop eating the addictive foods that are saturated with salt, sugar and fat and instead adopt the principles of healthy eating I have outlined here, your weight will start to shift. In fact, I guarantee that you will start craving healthy foods. No kidding! Why? because that is what will make you feel good. Your body will desire more and more and more.

Go for it!

Diet Like a Superhero

Wed, 15 May 2013 07:28:00 GMT

While many people experience weight loss as a natural side effect of adopting a vegan diet, some of you have shared that you're still having trouble shedding those extra pounds. So, I want to get specific about what works and what doesn't. First, there is a lot of vegan junk food out there (potato chips, French fries, even Oreos are vegan). Going vegan alone doesn't always result in weight loss for every person - it's the veggies and whole grains that really do the trick.

If you're serious about slimming down, follow all of these tips for 30 days, and see how you feel afterward. Keep in mind, not everyone needs to lose weight. If that's not a goal of yours, these tips are still great for general health.

Follow the Superhero Plan
Be a superhero six days a week, and treat yourself to one to three vegan meals per week. What is “Superhero?” The Superhero plan is loosely based on the macrobiotic diet on top of a vegan foundation. That means fresh, whole foods grown locally and in season… revolving around whole grains, vegetables, beans, and lots of other good things. White sugar, white flower, and processed junk should be avoided entirely. For detailed information about the difference between the superhero diet and a vegan diet, go to page 97 of The Kind Diet and be sure to check out the transcript of my live chat all about the superhero diet.

How strict should you be?
First of all, I always feel better when I eat superhero. Overall, I’d say I eat superhero about 80% of the time and the rest vegan. This is a good approach for people who are generally healthy. When I’m getting ready for a role or an event, or I feel a little tired or off, I eat a very clean, as close as possible 100% superhero diet. A more strict superhero diet is also ideal if you are trying to lose weight or heal a specific illness or condition like a bad cold or more serious illnesses like cancer. In the latter instance, I recommend seeing a macrobiotic counselor.

Is the Superhero diet only for sick people?
Many of the foods a sick person might eat on a strict superhero diet are delicious for healthy superheroes too! I eat healing foods like brown rice, beans, steamed bok choy or kale, and miso almost everyday. I dabble in the vegan flirty world from time to time, too. I generally don’t deprive myself of the occasional treat, like a vegan cookie, slice of vegan pizza, or a half glass of wine, sometimes more. Whenever I indulge, I know how to help my body recover. If I ever feel less than great, a cup of my healing tea or a good superhero meal usually brings me back to feeling my best.

That said, once you taste the glory of eating superhero and feeling so clean, balanced and pure, it’s hard to want anything else. But I still play a little with the flirty vegan stuff. The rest of the time, I’m macrobiotic/superhero, and I love it.

When I was in New York, the vegan food was way too delicious to resist! It was the holidays, and I wanted to try everything. I will say I was feeling way more tired, grumpy and weird, all because of the sugar and the excessive use of salt at restaurants. I was cooking to balance it out, so I wasn’t going too crazy. But now it feels so great to go back to serious superhero times. Even Christopher is being more superhero with me right now… Yay! So join us!

Go crazy with grains and veggies. Seriously, eat as much as you want! Note that this doesn't include breads and pastas - only the actual grains (brown rice, millet, quinoa, oats etc). Make friends with daikon. It's a natural diuretic than can be added to soups, stews, and other veggie dishes.

Chew your food. Simply putting your fork down in between each bite is a great way to start. Plus, when you begin to chew your food thoroughly, you enjoy the flavors more. Give it a try!

Go easy on salt. That includes shoyu and miso. Too much saltiness can make you crave sweets! Don't be afraid of salt, but use it wisely.

Stay away from sugar. Ok, so my name is Alicia Silverstone... and I'm a sugar addict.
It's not my fault! It follows me everywhere I go. It stalks me. It shows up everywhere, unexpected... seduces me, then leaves me miserable. It's addictive, and ditching sugar can be hard at first. Brown rice syrup is great if you're having trouble kicking sweets. Stick to superhero desserts, and after a few days you should find that your sugar cravings are fading.

This is an official cry to the world to say that if you care about me, in any way, shape, or form, please DO NOT bring me any item made with cane juice!! I don't know how to say no to it! It is so sweet and kind of people to want to feed me great chocolates and muffins and cakes and such, but what it does to me is so bad. I eat it because I think:
a) It's vegan, and that's so great that this person giving it to me found something vegan. They went to all the effort to get it...
b) b) I think I am your test pilot and need to tell flirts about great chocolate and stuff, and finally…
c) c) I'm crazy!

None of these reasons are rational.

When I was still in New York, I went on a fun date with Laura Linney when our show was all done. We saw a play, went to Angelica's for an early dinner, then to Lula's Sweet Apothecary for ice cream. Lula's is adorable and really yummy. For anyone flirting or vegan in NY, you must RUN there. For superheros, don't do it. Or just do it every once in awhile. I didn't eat it all that night, so don't worry. I left half of it and they were baby scoops... but it was delicious.

Laura got the Caramel with something (I can't remember what it was) scoop. I couldn't decide what I wanted, so I got four different flavors... that's right, you heard me, FOUR. I got the Peanut Butter with Fudge (how could I say no to that?), the Caramel one, the Mint Chip, and the Coffee. My favorite was the Caramel and Peanut Butter.
Here is what happened that night: I went to bed and felt like I never went to sleep. I mean, eventually I fell asleep, but it never felt like I did. I had one idea going round and round in my head, so it never felt like my brain turned off or that I rested. Then, I woke up earlier than usual. This is what happens to me every time I have sugar... even the pretty, cute pure cane juice sugar. I do NOT like this! I like to have restful sleep and feel rejuvenated the next day.
The crazy thing here is that I know this is going to happen to me every time I have sugar. I mean there is an entire chapter about this in my book! I know it's bad, and yet I still do it. This is why I started Sugar-holics Anonymous... so there is a place for addicts to come and discuss and try to get off this stuff together. I'm being silly here, but part serious too, fyi.

I'm serious about the fact that when I go off to shoot films this summer, I am not having sugar! I barely have sugar at home in LA. New York was mean to me. It seduced me everyday with chocolate, ice cream, cupcakes and such. I'm breaking up with sugar now... I hope for good! And if you are going to have sugar, at least don't be a dummy like me and have it anywhere close to bedtime.

On a little side note to vendors out there that are awesome vegan treat-making businesses that use cane sugar - If you guys are wanting to send me some of your goodies to try, please refrain!! I can't take it anymore. I'm sad to say that, but the sugar is making me crazy!

P.S. Since I wrote this piece, I have been free of sugar for a while now... thank God! I've been in Los Angeles and Louisiana, and making yummie treats at home in my little kitchen that I love, so the sugar cycle has been broken. But man, I was hooked in NY!!!

Eating to Relieve Allergy Symptoms

Wed, 17 Apr 2013 04:00:00 GMT

Ah, spring is in the air and our thoughts turn to flights of fancy.

Unless you’re sneezing your head off and scratching your itchy, red eyes out of your miserable skull.

With the advent of warm weather, pollen counts rise and some of us succumb to the congestion and physical symptoms we know as allergies. From rag weed to roses, the suffering begins just as the weather warms enough to be outside enjoying the sun, making increasing numbers of us absolute messes.

Studies show that one in five people in the U.S. suffer from seasonal allergies ranking them fifth in chronic diseases. And it should come as no surprise that global warming has increased the length of allergy season by four weeks over the last ten years, according to WebMD.

So are you doomed to suffer, tissues always in hand? What if I told you that your food choices strongly influenced the severity of your symptoms?

Once again, your kitchen can be your pharmacy.

Some general rules to note: did you know that clear soups with daikon can help thin mucus and clear nasal passages?

Some studies suggest Vitamin C may help minimize many spring allergy symptoms, so you can supplement or get your Vitamin C from dark leafy greens, like kale and collard greens, tomatoes and citrus fruit, black beans and kidney beans.

What if you could design a week’s worth of plant based meals that could aid your body in managing the symptoms of allergy season? What if you could feel less miserable and all you had to do was cook and eat delicious foods?

This 7-day menu plan features foods that are high in antioxidants, omega-3 fatty acids, and other nutrients that many experts say may help ease inflammation and minimize the symptoms of hay fever.

And even if allergies are not a problem, these healthy menus can benefit your body in many other ways, contributing heart health, helping manage weight and strengthening your immune system.

Day 1:
Breakfast: Quinoa cooked in apple juice with frozen blueberries, kiwi halves or orange wedges, toasted walnuts, a tablespoon of chia seeds and a cup of freshly brewed coffee or green tea.

Lunch: Tempeh Reuben on whole wheat bread, collard green salad with light vinaigrette (made with extra virgin olive oil, lemon juice and sea salt), with frozen strawberries or raspberries stirred in.

Dinner: Black bean soup with a side of steamed brown rice and broccoli served with a side salad of bitter greens.

The soup, along with other warm broths and teas, can help loosen mucus and ease congestion.

Chia seeds are one of the best plant sources of the potent omega-3 fatty acids. Studies have suggested the consumption of fatty acids reduce inflammatory markers and may improve lung function, so a tablespoon of chia seeds daily can be of great benefit.

Day 2:
Breakfast: Miso soup with daikon and green cabbage, homemade oatmeal with cinnamon and a tablespoon of chia seeds, hot green or black tea.

Lunch: Vegetarian pizza (with garlic, onions, fresh tomatoes), green salad with arugula, fruit salad (red grapes, apples, cherries, or pears).

Dinner: Tofu and vegetable stew served over cooked barley or brown rice, steamed kale with lemon dressing, 2 ounces dark chocolate

All of the fruit and some of the vegetables in today’s menu (garlic, onions) are rich in quercetin, a flavonoid phytochemical that has reported antihistamine properties -- good for nasal congestion; tomatoes and greens are rich in Vitamin C; cabbage is an anti-inflammatory; daikon helps cleanse the nasal cavities and dark chocolate contains the powerful antioxidant, resveratrol.

Drinking warm fluids from tea or broth can help soothe throats and relieve sinus congestion.

Day 3:
Breakfast: miso soup with vegetables, whole grain toast with almond butter, steamed kale or collard greens, hot green tea

Lunch: Hearty salad made with cooked black beans or kidney beans, fingerling potatoes, cucumbers, shredded daikon and tomatoes tossed with a light vinaigrette featuring extra virgin olive oil, lemon juice and sea salt, a small bunch of red grapes.

Dinner: Spicy black bean burritos, made from steamed organic corn tortillas, steamed broccoli, carrots and summer squash, tossed with extra virgin olive oil, lemon juice and salt, (if desired), 2 chocolate chunk cookies.

This menu provides antioxidants including, vitamin C (berries, potatoes, tomatoes, kale). Using vegetable oils that are higher in monounsaturated fat and/or omega-3s and lower in omega-6 fatty acids (like olive oil) may benefit people with breathing challenges this time of year.

Spicy ingredients in the burritos (hot pepper, onions, or garlic) may help thin mucus and clear nasal passages.

Day 4:
Breakfast: Scrambled tofu made with scallions, mushrooms and cherry tomatoes with baby arugula stirred in at the end of cooking, and served with a toasted whole wheat English muffin, strawberries and hot coffee or tea.

Lunch: Quinoa and black bean chili, steamed kale, broccoli or collard greens, handful almonds.

Dinner: Red Lentil soup, whole grain pasta with tomato sauce and fresh basil, salad of watercress, arugula and dandelion, lightly dressed with extra virgin olive oil, apple cider vinegar, sea salt, stewed apples with cinnamon.

This menu gives you plenty of protein from tofu and beans without saturated fat that has been associated with congestion. Along with greens and tomato sauce for vitamin C, the salad of bitter greens has been shown in Chinese medicine to help relieve symptoms of congestion.

Caffeine from tea or coffee can act like antihistamine in the body, but the tea and coffee need to be of high quality and freshly brewed. Hot liquid in general will have soothing effects on the throat and sinus congestion.

“Hot” spices have been linked to aiding in the thinning of mucus, alleviating breathing by clearing the sinuses.

Day 5:
Breakfast: Soft cooked whole millet porridge with fresh berries, freshly brewed hot coffee or tea.

Lunch: Italian minestrone soup, a ‘salad’ of steamed kale, collard greens, cauliflower florets, citrus salad made from orange and grapefruit sections and fresh blueberries.

Dinner: Miso soup with vegetables, tempeh and vegetable stir fry over brown basmati rice, 2 ounces dark chocolate.

All of the vegetables in today’s menu are rich in quercetin, a flavonoid phytochemical that might help suppress the allergic response by controlling the release of histamine.

Fresh ginger and garlic are featured in the tempeh stir fry. Anecdotally, using spices like ginger, cayenne, and turmeric seem to help patients who suffer from seasonal allergies.

Day 6:
Breakfast: Miso soup with vegetables, steamed brown rice, stewed carrots, daikon and shiitake mushrooms, boiled kale or collard greens.

Lunch: Veggie burger with lettuce, tomato and sauerkraut on whole grain bun, fresh salad of baby arugula, walnut pieces and berries with a light dressing of extra virgin olive oil, balsamic vinegar and sea salt.

Dinner: Daikon Consommé, Vegetable pot pie, steamed broccoli and cauliflower, 2 chocolate chunk cookies

From tea to tomatoes, today’s menu is brimming with high-antioxidant plant foods. Low intakes of dietary antioxidants may contribute to increases in allergies, so featuring plant foods rich in an assortment of antioxidants in as many meals as possible may be helpful.

Day 7:
Breakfast: Whole grain waffles topped with fresh or frozen strawberries, hot coffee or tea.

Lunch: Chicken-less salad made with walnuts, Dijon or spicy mustard served on Romaine lettuce with 2 cups mixed berries.

Dinner: Thai curry tofu with cauliflower and broccoli florets served over steamed brown rice, with a cup of miso soup with vegetables, fruit salad with berries, orange and grapefruit sections.

This menu includes several foods with quercetin (tea, strawberries, lettuce, and broccoli) plus several top vitamin C-rich foods (strawberries, romaine lettuce, cauliflower, and broccoli). A high antioxidant intake may be helpful for people with seasonal allergies.

The hot soup, curry spice, and spicy mustard will help get the sinuses running. Curry and mustard typically contain turmeric which seem seems to offer additional relief with allergy symptoms.

One final note: Vitamin D. Studies show that getting enough of this valuable nutrient is essential to health and particularly to allergy relief, especially in children and teens, according to WebMD. Getting outside is one way to get your D, but with pollution and bad weather, most of us do not get enough, so supplementation is necessary in my opinion. Check with your doctor for the proper amounts to supplement.

Happy spring and easy breathing!

Oh, and some recipes to get you cooking!

Apple and Berry Scented Quinoa
I was enlisted to create a healthy breakfast cereal that kids would actually eat and that moms could easily afford and make on a busy morning. It’s high in complete protein, contains fresh fruit, and the added protein of walnuts. Tested on lots of kids, this recipe has won raves every time!

Makes 3–4 servings

Ingredients
1 cup quinoa, rinsed well
2 cups unfiltered apple juice
Pinch sea salt
Pinch ground cinnamon
1 pint fresh blueberries
1 pint fresh raspberries
½ cup coarsely chopped walnuts, pecans (or other nuts)

Directions
Place quinoa and apple juice in a sauce pan over medium heat. When the quinoa boils, add salt and cinnamon, cover, reduce heat, and bring to a boil. Cook over low heat for 15–20 minutes, until the quinoa has absorbed all the juice.

While the quinoa is hot, stir in the berries and nuts. Serve hot.

The Best Scrambled Tofu
What is it about scrambled eggs that make everyone so happy? The saturated fat? The cholesterol? This vegan version is a hit with all the flavor and none of the stuff we don’t want. My challenge was to create a texture that was as tender and moist as eggs. You can build on this to develop your own masterpiece.

Makes 4–5 servings

Ingredients
1 pound firm tofu (extra firm is too dry)
1 teaspoon avocado oil
¼ yellow onion, diced
2–3 fresh whole green onions, white and green parts, minced, including green part
1 cup fresh baby spinach or arugula
1 roasted red bell pepper, diced
⅛ teaspoon turmeric
¼ teaspoon soy sauce
Sea salt
Cracked black pepper

Directions
Cut tofu in half so that it is half its original thickness. Press each half between your hands over the sink to expel some water. Using your fingers, crumble tofu into a bowl. Set aside.

Place oil and onion in a skillet over medium heat. When the onions begin to sizzle, sauté for 2–3 minutes. Add green onions, greens, and pepper, stirring to combine. Stir in turmeric and soy sauce, stirring until an even golden color forms. Season to taste with salt and pepper, and cook, stirring, for 3–4 minutes more. Serve immediately.

Italian Lentil Soup
This is the soup of my childhood. I had no idea that my mother was nourishing us with protein, fiber, and antioxidants to keep us healthy! I just knew it was delicious.

Makes 4–5 servings

Ingredients
Extra- virgin olive oil
2 cloves fresh garlic, minced
1 small red onion, diced
Sea salt
Crushed red pepper flakes
2 stalks celery, diced
2 medium carrots, diced
1 (14-ounce) can diced tomatoes
1 cup green or brown lentils, rinsed well
4 cups spring or filtered water
1 bay leaf
Cracked black pepper
2–3 sprigs fresh flat-leaf parsley, coarsely chopped, for garnish

Directions
Place a small amount of oil, garlic, and onion in a soup pot over medium heat. When the onions begin to sizzle, add a pinch of salt and a generous pinch of crushed red pepper flakes. Sauté for 2–3 minutes. Stir in celery and, a pinch of salt and sauté for 1 minute. Stir in carrots and, a pinch of salt and sauté for 1 minute. Add tomatoes and lentils and stir well. Add water and bay leaf and bring to a boil, covered.

Reduce heat to low and simmer for 45–50 minutes or until lentils are soft and the soup is “creamy.” Remove bay leaf and add salt and pepper to taste. Simmer 5 minutes more. Serve garnished with fresh parsley.

The Quickest Tomato Soup
This tomato soup usually simmers for hours and gets rich and creamy, as the bread “melts.” In this quick version, the soup has a chunky texture that is incredibly satisfying, and cooks in just minutes, and is loaded with vitamins, and minerals, protein, and fiber.

Makes 3–4 servings

Ingredients
Extra- virgin olive oil
1 small red onion, diced
Sea salt
2 (28-ounce) cans diced tomatoes
½ loaf whole- wheat bread, cut into cubes
Cracked black pepper
2–3 sprigs fresh basil, leaves coarsely chopped

Directions
Place a small amount of oil and onion in a soup pot over medium heat. When the onions begin to sizzle, add a pinch of salt and sauté for 2 minutes. Stir in tomatoes and bread; season to taste with salt and pepper and cook for 15 minutes. Add water in small amounts to create a thinner soup texture. Simmer 5 minutes more if you add water. Stir in basil and serve hot.

Tempeh Reuben
The key to a good Reuben is the thousand island dressing, in my view anyway. A traditional Reuben is loaded with meat and cheese, but it’s really the oozy dressing we love so much . . . in this vegan version, you’ll whip up a creamy dressing in no time with none of the stuff in the bottled versions that you might not want.

Makes 2 sandwiches

Dressing
1 cup vegan mayo, like Vegenaise)
⅓ cup natural ketchup, (no sugar or artificial additives)
½ teaspoon garlic powder
½ teaspoon onion powder
Generous pinch sea salt
3 tablespoons natural sweet pickle relish

Reuben
Avocado oil
8-ounce tempeh block, sliced in half and then in half thicknesses, making 4 pieces
4 slices whole grain rye bread
2 slices vegan Swiss cheese
2-3 tablespoons natural sauerkraut

Directions
Make the dressing, adjusting seasonings to your taste. Set aside.

Place oil in a skillet to cover the bottom of the pan. Lay tempeh slices in the oil over medium heat and cook until browned, about 4 minutes. Turn and brown on the other side, about 4 minutes. Transfer to a plate. In the same skillet, lay the bread slices with the cheese on 2 of them. Allow the cheese to melt as the bread toasts.

Remove the bread from the skillet and spread with dressing. Place 2 pieces of tempeh on top of the cheese. Spoon sauerkraut on top of the tempeh. Lay bread with melted cheese on top to close the sandwich. Slice diagonally and serve hot.

Basic Miso Soup
Miso is a fermented soybean paste used to flavor various dishes, but most widely used to season soups, like bouillon. Miso’s natural fermentation process creates a combination of enzymes that strengthen and nourish the intestinal tract. As a result, the blood that nourishes the balance of the body is stronger. The quality of our blood creates the people we are, and the health we possess. The best-quality misos are those aged over two or more summers. Basic miso soup encompasses the use of miso, of course, a small amount of sea vegetables to mineralize the blood, and a variety of fresh vegetables. The balance of these ingredients creates a strengthening energy vital to life.

The key to basic miso soup is that it be a light broth, like consommé with vegetables. The flavor should be delicate, not too salty. Any soup or stew can be seasoned with miso. But keep it light and fresh tasting, simple and delicious. Vary the veggies each day.

This simple, yet elegant broth is traditionally served in Japanese households for breakfast. With just a few ingredients, this warming broth is a great way to start the day—a great energy-booster, that is, if you can get past the idea of soup for breakfast!

Makes about 4 servings

Ingredients
3 cups spring or filtered water
3 (1-inch) pieces wakame, soaked until tender (about 3 minutes) and diced
Several pieces each of a few vegetables, such as onion slices, daikon matchsticks, carrot rounds, finely shredded Chinese cabbage or head cabbage and finely diced winter squash
¾ to 1½ teaspoons barley or brown rice miso
1 to 2 fresh green onions, thinly sliced, for garnish

Directions
Bring water and wakame to a boil over medium heat. Reduce heat to low, cover and simmer about 3 minutes. Add vegetables and simmer, covered, over low heat 3 to 4 minutes, until just tender.

Remove a small bit of hot broth, add miso and stir until dissolved. Stir miso mixture into the soup and simmer, uncovered, without boiling, 3 to 4 minutes more. Garnish with green onions and serve hot.

NOTES It is very important that you do not boil the miso. The beneficial enzymes present need warmth to activate, but boiling them will destroy their benefits, leaving you only with the flavor.

Garnishing isn’t arbitrary or done simply because it makes soup look beautiful, which, of course it does. Garnishing adds a final touch of fresh, light energy to a soup that has cooked over fire for several minutes. All soups need that kind of freshness. You can use anything raw and fresh, such as green onions, parsley sprouts or grated carrot, daikon or fresh ginger, to name just a few options.

Chickenless Salad
This amazing salad has fooled some of the biggest chicken salad fans. It has all the ingredients that make a great chicken salad, except the bird! This salad is great on a bed of fresh, crisp greens or served as a hearty sandwich.

Makes 4 servings

Ingredients
1 (1-pound) brick extra-firm tofu
Soy sauce
Spring or filtered water
3 celery stalks, diced
1 small red onion, diced
1 red bell pepper, roasted over a flame, peeled, seeded and diced
½ teaspoon each basil, sage, rosemary and oregano
2 teaspoons sweet paprika
1 to 1½ cups Tofu Mayo (page 000)

Directions
Preheat oven to 400F (205C). Lightly oil a baking sheet. Cut tofu into ¼-inch-thick slices. Place slices in a shallow dish and cover with a mixture that is one part soy sauce to four parts water. Allow tofu to marinate 10 minutes. Place tofu slices on prepared baking sheet and bake 30 to 35 minutes, until deep, golden brown and crispy on the outside.

Remove tofu slices from oven and allow to cool until you can handle them. Then, shred the tofu slices with a sharp knife, creating irregular, angular pieces similar to shredded chicken. Mix with vegetables, herbs, paprika and Tofu Mayo until ingredients are coated. Chill thoroughly before serving.

VARIATION: Broil tofu for a few minutes rather than baking it. You may also use prepared baked tofu (as well as vegan mayo) that you can purchase in any natural food store.

The Best Chocolate Chunk Cookies
These are the best. Not much more to say, really…

Makes about 36 cookies

Ingredients
1 stick Earth Balance or 8 tablespoons, softened
½ cup brown rice syrup
1 teaspoon pure vanilla extract
3 tablespoons coconut sugar
1 1/2 cups whole wheat pastry flour
Pinch sea salt
Generous pinch ground cinnamon
Scant ½ teaspoon baking soda
Scant ½ teaspoon baking powder
Scant 1 cup vegan dark chocolate chips
½ cup coarsely chopped walnuts

Directions
Preheat oven to 350o and line 2 baking sheets with parchment.

Place Earth Balance, rice syrup, coconut sugar and vanilla in a mixing bowl and whip until creamy. Add flours, salt, cinnamon and baking soda/powder. Mix with a spoon to create a soft dough. Fold in chocolate and nuts.

Using a spoon, place cookies on baking sheet leaving space between then for spreading. You will get about 12 to a tray. Press lightly on the cookie with your fingers to flatten them slightly.
Bake for 14-15 minutes. Transfer to a wire rack to cool completely.

The Natural Woman and the Macrobiotic Approach to Diet

Tue, 02 Apr 2013 04:00:00 GMT

The Macrobiotic approach to health reflects thousands of years of experience, observation and research in Asia. The medicine of the Far East understood that the body is a self-healing organism when treated well. Our bodies are designed to strive toward a special balance referred to in Western science as homeostasis. Macrobiotics is about stimulating the body’s natural desire for well-being and capacity to heal itself rather than attacking the symptoms of ill health and disease. In this process of self-generated healing every aspect of life is considered to play a part. The food you eat, the type of physical activity, the emotional state, family relationships and spiritual outlook are all-important aspects of the healing process.

Many clients that I see have some serious ailments before, during and after menopause. I sailed through it by eating a hormone balanced diet i.e. a wholefoods plant based diet without the many debilitating symptoms that these women suffer from. Weight gain, night sweats, mood swings, low energy, low sex drive, skin complaints, insomnia and much more. Menopause as you know is a totally natural stage in the reproductive cycle. It’s when changing estrogen levels produce both physical and mental changes and can result in changes to cholesterol levels and bone density to name but a few.
Every woman is unique and the menopause has a different impact on each individual. Many believe that dietary differences may be influential. Nutrients called isoflavones have been shown to be beneficial to menopausal health. However, while ‘eastern’ diets deliver between 20-50mg of isoflavones a day, the typical ‘western’ diet provides only 2-5mg of isoflavones a day.

Previous studies have suggested that Soya-rich foods can help cut women’s risk of developing breast cancer. Soybeans contain isoflavones. Although isoflavones are found in other plants, they are most concentrated in soybeans. They are believed to prevent breast tumours developing by blocking the cancer-causing effects of estrogen.

Isoflavones are a specific group of plan estrogens or phytoestrogens – chemicals found in plants, which mimic the action of the female sex hormone estrogen that are found only in legumes, such as chickpeas, lentils, soybeans (non-GMO) and red clover that can help to maintain health and well-being during and after the menopause. The highest amounts of soy isoflavones can be found in tempeh. Try some tempeh recipes and make this a regular food in your diet. Another natural source of isoflavones is red clover. Caffeine (coffee, tea), alcohol, smoking, warm environments and stress are all known to make it harder to manage the menopause.

Red Clover Tea
Red clover blossoms can easily be used fresh or dried to make herbal tea. Red clover tea has traditionally been drunk to treat the following ailments: breathing problems, problems of the female reproductive system such as menopause and heavy bleeding, cancer of the female reproductive organs, and to purify the blood. Red clover tea is also used externally to treat itchy skin conditions.

Fresh Red Clover Tea
To prepare herbal tea from fresh red clover blossoms, steep 3 fresh blossoms in 1 cup of hot water for 15 minutes.

Dried Red Clover Tea
To prepare herbal tea from dried red clover blossoms, steep 2-3 teaspoons of the dried herb in hot water for 15 minutes.

It’s important to take care of yourself always but even more important to safe guard your health as you journey through menopause.

In good health,

www.marlenewatsontara.com

Weight Loss Nature's Way

Thu, 14 Mar 2013 04:00:00 GMT

I am so excited to announce the launch of my digital course 'Weight Loss Nature's Way'. In order to make the biggest impact I can to individual and social health I have created this programme in such a user-friendly fashion that even kids can get involved.

The issue of weight gain and loss are really important to me. I have seen so many people who try diet after diet with no or only short-term results. This is a problem that has direct health implications as well as undermining self-confidence and self-image. I am committed to helping people to get off the diet treadmill and into healthy eating. I will be sending out a series of emails concerning weight loss over the next months.

During the last few decades I have witnessed countless clients turn their health and their lives around by using the simple directions that I have given them. I prefer to think of myself as an ‘information broker’. It is my pleasure to pass along all the valuable insights and practical actions that I have learned from my studies and experience. This digital course provides video cooking classes, educational tutorials, recipes and practical health tips that will produce consistent and sustainable results. To give the gift of health is one of the most rewarding aspects of my work.

What you gain from this course can bring positive benefits for the rest of your life! Learn how to use the power of healing foods to transform your health. Self-care is the best form of health care. Enjoy.

I look forward to guiding you on the journey.
In good health

Marlene x
www.marlenewatsontara.com

Morning Miso Mantra

Wed, 27 Feb 2013 05:00:00 GMT

Miso soup is not what you think it is.

It’s not the soup that you get before sushi, kind of cloudy and white, with ever so few scallions and some tofu. It’s not that freeze dried stuff to which you add hot water. It’s not two dollars’ worth of warm liquid.

Miso soup is magic.

Miso soup is brown, a dark and stormy earth tone, with cloud bursts at the surface. It is filled with actual vegetables, carrots and cauliflower and scallions and tofu and cabbage and seaweed. It is hot, hearty, and the epitome of health. I know because miso saved my life.

When I was in my second year of grad school I worked in a coffee shop. The perfect cliche job for a student, and within biking distance, I would work in the morning and take class at night. Morning, for a coffee shop, begins at an unholy hour. I would wake up just after 4am, and start my work day at 5:30 on the dot. This wouldn’t have been an issue if I would have been getting to sleep at a reasonable hour. But I wasn’t. I was 21 with a tendency towards being nocturnal, and I was working too hard and having too much fun to go to bed. So for almost three months, I was averaging about four hours of sleep a night. If you have ever lived through a time of such prolonged sleeplessness, then you know what happens next. I started to actually go crazy. Your body begins to act like its drunk, even though it’s 10am on a Tuesday morning and the only thing you’ve had to drink is free coffee (the ultimate perk of serving!) My friends began expressing concern, but I was so well-caffeinated I thought I could handle it. When I began to feel dizzy riding my bike around, I knew I had to make a change. I asked to switch locations, and thus have a later starting hour. I also made a genuine effort to get to bed earlier. An extra 2-3 hours a night did wonders, and a crisis was averted.

But why, you might be wondering, did I have to wake up so early before my clock-in hour? Couldn’t I just throw some clothes on and roll? Well, for reasons I don’t fully understand, I was adamant about eating breakfast before work. And breakfast was not toast or cereal or fruit. It was miso. Every morning before arriving at the shop and making myself a coffee, I stood in my tiny kitchen in Alphabet City and made miso soup. I made it the same way every morning. I’d chop up one scallion stalk, one carrot, and equal parts cauliflower and tofu. While those cooked in boiling water, I would do my make-up by the light from my bedroom window. Once the veggies were softened, I’d pour just a little water out into my bowl, and add just about 1/2 of a kitchen spoon’s worth of brown rice miso. The dark miso has much more flavor than the white varieties often used in restaurants. Once the miso had dissolved, I’d pour that concentrated mixture back into the pot, to mix with the rest of the water and veggies. The final step was a sprinkle of seaweed, dark wakame flakes that bloomed when they hit the broth. I would eat slowly at first, then quicker as the soup cooled. When the bowl was empty, it was on with my coat and out into the usually still dark morning.

I have no idea why I did this consistently. Cereal would have been a wonderful time saver, as would toast and a banana. But somewhere deep down I knew that this meal was a necessity. I needed fuel for those long days, days starting with food service and ending in academia. I was on my feet all morning steaming milk and making change, then at various round tables every evening discussing short stories and queer theory. The miso was my morning mantra. It was my own personal spell, cast when everyone else was still sleeping, to keep me whole throughout the day. I knew then what I am sure of now, that the soup was keeping me sane.

And I have no other explanation for how I did not collapse during those days. I was working, reading, writing, biking, and socializing hard in the east and west village. I did not get sick once, not even a cold. And I ended the semester with straight A’s.

Since then I have learned that miso’s magic lies in the fermentation barrel. It has all the good bacteria that yogurt claims to have but often pasteurizes out. It removes heavy metals from the body, it’s a digestive aid, and it determines the quality of the blood that’s pumping through our veins. It is the ultimate immune booster. Legend has it that it was given to us by the gods.

I like to believe that last bit, because magic of any kind is so elusive these days. But there was certainly magic made on those mornings. That small routine, which I continued despite needing more sleep and despite unraveling ever so slightly, buoyed my body and my spirit. Without my soup, I’d surely have gotten much worse, much faster. I needed the heat, and I needed the ingredients. I needed the mantra.

So I invite you to get acquainted with real miso. You needn’t stick to my recipe exactly, use whatever veggies you prefer (add celery, spinach, chia seeds or watercress, go nuts!... but remember tofu and sea veggies will round it out nicely.) I mean, have you ever had soup for breakfast? I can’t recommend it enough. The magic alone is worth an extra ten minutes.

How to Manage Stress

Tue, 19 Feb 2013 05:00:00 GMT

I was recently interviewed by one of the health magazines about my ‘take’ on stress and what I feel is causing more and more people to be on medication. The number of antidepressants prescribed by the NHS has almost doubled in the last decade, and rose sharply last year as the recession hit, figures reveal. The health service issued 39.1m prescriptions for drugs to tackle depression in England alone in 2009, compared with 20.1m in 1999 – a 95% jump. Wow! –

My wildest dream would be to see a 95% increase in programmes educating people on how to DE stress... naturally don’t be fooled by quick fixes to stress: learning to manage stress and maintain balance is an on-going process throughout one's life. Think of it as nurturing yourself in the same way a gardener would tend to a special plant.

What happens when we're stressed?
Stress interferes with homeostasis, the self-regulating process by which the body maintains a stable, constant internal environment. When the body is subject to a 'stressor' (something which provokes a stress response, whether this is the sound of a starting pistol or a swirl of thoughts about all the things you need to do), its first reaction is to prepare for danger. The adrenal glands secrete cortisol and adrenaline until a state of physiological arousal is reached whereby the person can fight with or flight from the perceived danger. Pupils dilate breathing and heart rates rise, and digestion stops. This response was helpful back when humans spent much of their time hiding from wild animals, but perhaps less so when we're stuck in traffic in 2013.

Nowadays stress is widely recognised as weakening the immune system, decreasing fertility and in the long term it can increase the risk of cardiovascular disease, digestive conditions and ulcers. People with a whole host of conditions, from psoriasis to angina to PMT, notice that their symptoms are worse when they are stressed.

Fortunately, there are many ways to manage stress that are health-promoting rather than health-destroying. Below are some ideas that may prove helpful to those of you who feel overwhelmed at times! My work is geared towards reducing or removing stress from my client’s lives, as I do believe stress is an energy imbalance that is the primary cause of disease. Nutritional stress creates havoc with our body and mind alike.

The positive feedback I receive from clients when they follow my dietary and lifestyle programmes and dump sugar from their diet is incredible. They start to reduce their medication (anti-depressants) and successfully remove these drugs from their lives. It makes my heart sing when that happens. I do love it when folks decide to take responsibility. We all know that the sugar highs and lows create mood swings, right?
Here is a list of the worst stress foods;

SWEETS
• Sugar - Cause Blood Sugar Imbalances & Hyperactivity
• Honey - Overwork Spleen, Pancreas, Liver & Intestines
• Molasses - Cause Mood Swings, Irritability & Fatigue
• Corn Syrup - Lower Resistance To Infection
• Artificial Sweets
• Chocolate

FATS
• Dairy Food- Harden Arteries
• Fatty Meats - Form Excess Mucus
• Fried Foods - Cloud Thinking
• Nuts etc. - Congest & Impede Function of Heart, Liver, Gall Bladder, Lungs, Intestines & Sexual Organs

HIGH-PROTEIN ANIMAL FOODS
• Red Meat - Toxify & Acidify Blood
• Pork - Deplete Supply of Calcium
• Eggs etc. - Overwork Kidney & Liver
- Stagnate in Intestines, Killing Intestinal Flora

1. How does stress affect us?
One of the main effects of stress is that it affects our adrenal glands. These glands produce the hormones adrenaline, norepinephrine, DHEA and cortisol. When we go through life in a state of emergency the adrenals become overworked and we become prone to anxiety and stress responses.

2. What is the difference between stress and burnout?
When the adrenals become over-worked they eventually cannot produce hormones in sufficient amounts or cannot utilize the hormones they do produce, basically the adrenals get wiped out. This is called adrenal exhaustion (burnout). This state of exhaustion is emotional, mental and physical.

3. Do you think people are becoming more stressed?
In this 24/7 busy, busy, busy existence people become more stressed due to the increased reliance on caffeine containing products like coffee and fizzy drinks, as well as chemicals in foods and excess sugar. When health is not good we become less adaptable. The over-use of mobile phones and computers, lack of being in an outdoor environment and not getting enough physical exercise also contribute.

4. How can we learn to manage our stress?
Adopting a wholefoods natural diet can make the biggest impact on stress. When we eat food it should energize us, and create vitality and adaptability. What we eat today is who we are tomorrow. Removing processed and fast food from our diets will make the biggest impact on stress at a cellular level. We do not hear about nutritional stress but it is very real.

5. Why do people seem to be more reluctant to deal with their stress, or admit it’s a problem?
We live in a world where it seems the more stress you have to deal with the more important you are, it’s almost like wearing a ‘badge of courage’ kids even talk about being ‘stressed out’. We are setting ourselves up for illness if we do not address these issues. When the body becomes overwhelmed (stressed) it’s a signal to take stock and listen to the message. We are miraculous in our design; the body is a self-healing organism so when we eat in a way that nourishes us from the inside out we are better geared up to deal with life on a daily basis.

6. How can food help us de-stress?
Natural un-processed foods in their whole-form are packed with every vitamin and mineral to create a healthy equilibrium that does not cause stress to the body. The modern diet is a strange mix of chemical additives and the excessive use of fats, protein and sugars. This mix puts the body under a constant pressure to either store or detoxify acids and fats. This is a constant battle within us to achieve the constant state of chemical balance that keeps us alive – we are fighting ourselves. When we treat the body kindly and only eat foods that are easy to digest and metabolize, it is like tuning in a clear channel on the radio and getting rid of the static.

7. What do you do to combat stress?
A completely stress-free life is impossible and undesirable. Indeed, a little stress can be positive and motivates us to achieve goals and change parts of our lives we don't like. However too much is certainly not a good thing!

Stress kills us, robs us of good health. It is easy to deal with it in such a simple way. I work hard, play hard, but rest also and give myself lots of T.L.C. Balance is the key to a healthy and happy life. Eating delicious healthy food is of paramount importance, participating in some form of daily exercise, taking a short 5-minute session of deep breathing and relaxation/mediation every day keep the stress to a minimum. If you create healthy habits stress is not an issue. On top of all that my delightful hubby and I exchange massage treatments with each other, we soak in a seaweed bath couple of times a week, and laugh every day, even at ourselves!

Take a look at the lists below and gauge where you are in your life in terms of stress. Aim to be in the top category because that’s where you deserve to be. We all deserve the best of health and we are the ones that can make it happen.

Health is a state of dynamic balance between the individual and the environment they inhabit. This balance creates particular qualities of awareness and behavior.
◦ Compassion
◦ Good Memory
◦ Flexibility
◦ Curiosity
◦ Appreciation
◦ Joy
◦ Energy

Sickness is a product of progressive levels of stress. This stress is expressed in physical as well as mental and emotional functions following general stages:
◦ Tiredness
◦ Muscle and Joint pain
◦ Superficial Discharge
◦ Emotional Disharmony
◦ Degenerative Process
◦ Mental and Perceptual Disorders
◦ Isolation

“If you don’t take care of your body, where are you going to live?” This has been my mantra for over 2 decades; please make it yours!

In good health

Marlene x
www.marlenewatsontara.com

7 Lessons I Have Learned About Veganism

Tue, 12 Feb 2013 05:00:00 GMT

This month marks my 4-year anniversary of becoming vegan. I could write and sing the praises about being vegan forever but I thought I would rather share a few lessons I have learned to help those who might be struggling in their own journeys.

1. It Gets Easier and Easier
When I first thought about giving up meat, I honestly didn’t think I could do it. I loved meat, especially chicken, and while I always felt that hypocritical, cognitive dissonance between my “love” for animals and my food addictions, I was never able to align my actions with my conscience. Then again, I had never truly tried.

When I decided to go meat-free for a few days each week, I was somewhat at a loss of what to eat. It was tough for me to plan a day’s menu, let alone more than one day, but it got easier the more I learned, the more vegetables I tried and the more I learned to cook. Now being meat-free (and dairy-, egg-, and honey-free) is effortless and the variety of foods to eat is endless.

Then I was confused how to do weight loss and veganism at the same time. I was used to eating fat-free foods (before I learned that fat-free usually equals extra sugar) and vegan foods had more calories and total fat. I recall standing in Whole Foods crying because I didn’t know what to do or what to buy. It took my making the effort to educate myself about nutrition to understand that the vegan choice was not only the healthier and more compassionate choice but better for my weight loss plan as well. The point is: don’t give up if it’s hard for you in the beginning. Anything new takes time to get accustomed to. Keep learning. Visit a sanctuary and meet the animals. Practice makes perfect!

2. If at First You Don’t Like Something, Try It Again and Again
At first I didn’t like a lot of foods. I hated tofu, soy milk, almond milk, tempeh, etc. but I kept trying them again and again. I tried different ways of cooking them, went to restaurants that knew how to cook them and eventually, I ended up loving them. But it took me over a year to like tofu and two years to love tempeh. I could have counted on one hand the number of vegetables I had ever tried. I would have sworn that I didn’t like most vegetables when the truth was I had never really tried them. Now I’d be hard-pressed to name a vegetable I don’t like. Even my husband who swore he hated eggplant and Brussels sprouts asks me to make them. Now I have a rule that I am not allowed to say I don’t like a food until I have tried it several times and in several different ways. I also try to eat something new every week so my menu of foods is always expanding.

Don’t be afraid to try new foods and when you eat plant-based versions of your favorite foods, don’t expect them to taste exactly the same. Tempeh bacon is delicious but it tastes like tempeh, not pork. Expecting foods to taste like their animal-based counterparts will only lead to disappointment. Instead, learn to appreciate the tastes of plant-based foods for their own delicious flavors.

3. Everyone’s Experience is Unique and Valid
It’s sad to say but there is a lot of judgment out there in the vegan world. It’s bad enough that vegans get judged by omnivores (or pre-vegans or whatever you want to call people) but then vegans get judged by other vegans for not being vegan the “right” way or for the “right” reasons or fast enough or angry enough, etc.

There are some vegans who were raised vegetarian or vegan which is awesome. They didn’t eat much, if any, animal products and therefore, probably don’t miss those foods or understand why anyone would want to eat them. I wish that was my story. But most vegans saw the light later and the later in life it happened, the more years of consuming animal products they experienced. Going vegan at age 40 or 50 is not the same experience as going vegan as a teenager or in your 20s.

Some people become vegetarian and stay there for years before they transition to veganism. Some people go directly to vegan. Some people do it for the animals, some for health or the environment. The important thing is getting there no matter what path a person takes. If someone stopped eating animal products because they think aliens told them to, fine. As long as animal lives are saved, that is what matters.

My husband and I went vegan in our 40s. We each had a lifetime of meat-eating habits to change and long-term, well-established relationships and activities that were affected. It doesn’t mean that we couldn’t make the change since we did, and we did it relatively quickly, but it does mean that we had a lot of challenges to deal with. And while I am proud to say that we have never “fallen off the vegan wagon,” that doesn’t mean that we haven’t been tempted which leads to my next lesson.

4. Cravings are Normal
We didn’t give up meat because we didn’t like it and it disgusted us. We both loved the taste of meat but morally and ethically, we could no longer engage in the cruelty that brought those tastes to us. But becoming vegetarian and/or vegan doesn’t automatically wipe the slate of one’s brain clean. There is a difference between what the brain/mouth/stomach wants and what the conscience will allow.

Of course, I now look at meat, dairy and eggs differently. There is a strong level of aversion that I didn’t have before. The site of raw meat makes me ill, sad and angry. Dairy particularly enrages me and once, when eating at a vegetarian restaurant, we had to move to another table because the smell of the eggs the people next to us were eating was making me sick.

But in all honesty, sometimes when I see cooked food on TV or in real life, I have cravings. When I smell certain foods, I have cravings. When I am in certain places or moods that have food associations for me, I have cravings. There are foods I loved that I still miss. There’s a part of me that still wants Buffalo wings, fried chicken, steak, and pizza with extra cheese. The point is that I will NOT eat them EVER. I will NOT put my cravings above the suffering and lives of other beings. For me, there is no going back. I just make cruelty-free and healthier versions of those foods.

Over time, the cravings lessen but I still get them and that does not make me a bad vegan. It makes me NORMAL. Having cravings is not what is important. What matters is what I do about them. I remind myself about the hell the animals go through and then it’s simple because no matter what foods I crave, I love the taste of compassion more.

5. Veganism is Mega-Healthier but Not Total Immunity
If you read “My Vegan Journey” here on Christina Cooks, then you know that I’ve experienced a miraculous turnaround with my health since becoming vegan. I’ve lost 116 lbs. so far, I am no longer hypertensive, I don’t get sick as often or as severely and I am no longer taking the arsenal of medications that I used to. I credit veganism with much of my progress but just eating a plant-based diet is not enough. First I gave up MSG, high-fructose corn syrup, additives and preservatives. Then I gave up white, refined foods. Then I became a vegetarian, then a vegan. Then I gave up highly processed foods. Then I became gluten-free and lastly, I am working on decreasing the amount of soy I consume.

My diet is a whole-foods one. I don’t eat sweets or junk food. If I want a snack, I eat dried fruit or popcorn. Admittedly, I still fry food way too often but if I eat something fried, I balance it with a raw salad. I take vitamins, supplements and probiotics. Kale, collards and chard are my favorite foods.

And still I am battling with autoimmune disorders and other illnesses. I often wonder how much sicker I would be if I did not eat such a healthy, plant-based, whole foods diet and I know that veganism is probably saving my life. But when I hear people talk about veganism as an insurance policy against all illnesses or as a cure-all, I personally think that is irresponsible. Vegans can still get cancer, heart disease, stomach problems and other diseases. The risk is greatly lessened but it’s still possible, especially the later in life the change was made. People still need to make sure they get the proper vitamins and minerals, exercise, eat healthfully and see doctors for medical screenings and care. Good nutrition is definitely the BEST medicine but it might not be the only medicine a person needs.

6. Advocacy Comes in Many Forms
When I first became vegan, I went to protests, rallies, parades, marches, events and fundraisers. I wanted to do everything and anything that involved fighting for the animals. But I didn’t enjoy everything I did. I learned that I am not happy being around people who yell, insult or attack other people. I can’t imagine that anyone who is being humiliated on a public street is going to be open to listening and learning; I certainly would not have been.
At the beginning, I experienced that zeal and excitement too. If I could learn the truth and see the light, why couldn’t everyone else? But different people respond to different methods and in their own time. I don’t want to judge or insult people who have not yet learned the truth or who are still stuck in their denial and I certainly don’t want to give up the hope that they will eventually break through.

When I hear people do that, I think that these same people who are my friends and whom I love dearly would not have thought I was a good person just 3 short years ago. I would prefer to see everyone as a potential vegan and help them see the truth in a friendly, compassionate way.

The world needs all kinds of advocates – protestors, educators, writers, performers, cooking, legal, etc. The key is finding out what you are good at and what makes you happy and most effective. For a while I was at a loss as to what my niche was. I looked at where my talents lie. I know I am a good teacher (at least my students say so) and I like to write and I love to cook. For me, writing, cooking and posting recipes on my blog is a great way for me to reach out to people and show them that being vegan is easy and delicious. I wear clothes and buttons with vegan messages and I love when people offer me food so I can proclaim my veganism with pride. I know that I have convinced many people to become vegan (or at least try) by educating them about animal cruelty in a way that is neither accusatory nor judgmental. Now I am writing a vegan cookbook and one day I hope to teach about veganism on a larger scale, perhaps in the school system.

Whether it’s keeping a blog or writing a book or wearing a t-shirt or button with a vegan message that sparks conversation or publicly ordering a cruelty-free meal, it is activism. It all counts. Everyone doesn’t have to do everything but everyone can do something.

7. Vegan Pride is Key
This is quite simple. If you don’t show pride in being vegan, then no one will respect your choice. If you act like you are a freak, people will treat you like one. If you apologize for being compassionate, people will agree with you that you have something to apologize for. If you make being vegan seem difficult or inconvenient, then that is what people will think it is. If you are afraid to admit to people that you are vegan, then you are sending the message that it’s something to be ashamed of.

People who are not vegan don’t know what it is like to be vegan. The only information they have is what vegans give to them. It is important to show people that being vegan is something to be proud of, that it’s easy and rewarding, and that you are dedicated and firm in your convictions.

Choosing compassion is NEVER something to be ashamed of or something that should be hidden or apologized for. Becoming vegan is my proudest accomplishment in my entire life and everyone that knows me knows that is how I feel. They know how important and serious it is to me and the sooner they learn how deep my convictions run, the sooner they respect my beliefs.

I say The “V” Word multiple times a day. I make sure that everyone who knows me knows what the word “vegan” means. It is the simplest yet most important lesson of all: The “V” Word: Say it. Eat it. Live it.

Cash, Cancer and Confusion

Thu, 31 Jan 2013 05:00:00 GMT

My first memory of the war on cancer is from the 1950’s. In the school assembly a movie was shown about how cancer was the silent killer. There was one line that stuck. The horror voice on the film said, “Look to the right, now look to the left, one out of three people will die of cancer.” That freaked me out. I cannot remember who I was sitting next to, but I have to say I was hoping it was one of them that got the bad news. Something certainly should be done, no question. The answer was to put a bounty on its head and kill it dead. A few years latter Richard Nixon declared the war on cancer. It has turned out to be the medical version of Vietnam.

This time of year in Scotland fundraising for cancer research reaches its peak. On television there are at least two campaigns: there is fundraising on the street in town as well as in the newspapers. Today I received a plea through the mailbox. In one of the TV ads they say that everything has a natural enemy; the natural enemy of cancer is research. Based on the “war” so far, if research is the enemy cancer doesn’t need to worry about.

Obviously we want and need effective treatment for the cancers that plague our society. The rates are going up and according to the World Health Organization the rates of cancer will double over the next two decades. About 12.5 million people will be diagnosed with cancer each year and 7.5 million will die of the disease. It would be cold hearted not to give and so we do. It is the monetary version of prayer; we pay out in hope of a miracle.

It is difficult to get accurate figures on amount of money raised and spent by the cancer industry but some numbers are interesting. In America, the National Cancer Institutes (NCI) and the American Cancer Society (ACS) combined spend at least 7 billion a year. The EU spends about half that so there is a combined expenditure of around 10 billion in North America and Europe. This figure does not include the hundreds of other organizations that raise funds. The fact is that the public puts out a goodly sum for research that has been largely unproductive.

There have been some notable exceptions such as increased effectiveness in treating childhood leukemia. That is surely a good thing; these children are blameless and we should be doing everything possible to save their lives. There has also been some improvement in the side effects of several drugs that are commonly used but the overall picture is bleak. The costs of new drugs in the market are extremely expensive, some cost as much as $10,000 a month. According to David Howard of the Department of Health Policy and Management at Emory University, “The progress for cancer has been halting and slow, new breakthroughs over-promise and under-deliver.” Some of the expensive treatments add only a few months to life expectancy. This rise in treatment cost is one of the major reasons that medical treatment has been a major cause of personal bankruptcy in the last few years.

Cancer is a thriving industry. Last year over 400 billion was spent in treatment. That is more than the entire amount of gold stored in the New York Federal Reserve. The bottom line seems to be a bottomless pit. No matter how much we spend coming up with ineffective drugs, needless screening or questionable surgeries the rate of cancer continues to rise and costs continue to keep pace.

The language we use to describe our relationship to this disease is telling. We have the “war” on cancer and “the fight against” both heart disease and diabetes. You declare war or fight against external forces - in this case invisible assassins who lurk in our bodies or in the air around us. These mysterious and potent demons demand the attention of a special breed of wizard who can unravel the molecular mysteries of these malicious killers. We need more information! We need some magic, a miracle to make us feel safe. That’s what we trust science to provide and doctors to deliver. The truth is we are looking in the wrong place; the emperor is not only naked but looks more and more like a decrepit corpse. The one place we refuse to look is in the mirror.

There is general agreement that 80-90% of all cancers are caused by environmental (external) factors. Some of these factors are pollutants - the result of manufacturing processes released into the air we breathe or the water we drink. Some are carcinogenic chemicals used in agriculture or the result of smoking. The most important single factor that raises cancer rates is the foods we eat. All of these are influences we allow because of hubris, ignorance or apathy.

According to the World Cancer Research Fund & American Institute for Cancer Research 30-40% of this influence is directly linked to diet. It is important for us to understand the impact of this simple truth. Over a third of cancer deaths could be prevented if we wanted it. We are choosing cancer over potential inconvenience. This is not new news. It is not a flash insight in response to leading edge research – this has been known for over 40 years. The perfect storm of corporate greed, medical arrogance and political cowardice enable the food industry and other polluting industries to operate without sanction or oversight.

If the war on cancer has one major battlefield it lies in the aisles of supermarkets and in the fast food outlets that feed an increasingly large segment of the population. The high fat, high protein and sugar laden diet that produces extravagant profits also generates business for the sickness industry. It is the most perverse symbiosis imaginable. An industry that encourages the consumption of a toxic diet that produces chronic disease is allowed to experiment on a population kept ignorant by the profession that is sworn to, “do no harm”. The medical profession is criminally negligent for not translating the overwhelming weight of information regarding the prevention of disease and supporting the myth that what is needed is more “research”. We don’t need more research we need more action. Some of this action needs to be focused on reversing the ridiculous social fixation on meat eating.

In 1998 the Harvard School of Public Health published a survey of more than 51,000 American men aged 40–75, showing that men who ate the most fat (89 grams daily) had nearly twice the risk for advanced prostate disease as those who consumed the least (53 grams daily). Red meat appeared to be a greater risk factor than other high-fat foods. Senior author Professor Frank Hu, of Harvard School of Public Health in Boston, US, said: "This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death”. Premature death? Holy cow! You would think that would attract some attention.

The World Cancer Research Fund (WCRF) recommends that people avoid processed meat entirely and limit their consumption of red meat to 500g a week. Besides you never know what is in the processed meat anyway. It was discovered this week that between 24 and 29 percent of several brands of cheap hamburger patties were actually horsemeat. This did not go down well particularly when it was also revealed that some horsemeat contaminated with a powerful carcinogen had found its way into the human food chain (this did not cause much controversy in the UK since that meat went to France). It’s not just the meat; it’s the hormones, antibiotics and other medicines given to the animals that pose a threat. Who would be so brain dead as to think that this was not a problem?

Dr. Rachel Thompson, the WCRF’s deputy head of science, said: "The study calculates that lives would be saved if people replaced red meat with healthy protein sources such as fish, poultry, nuts and legumes. We would like to see more people replacing red meat with these type of foods." So what’s new here? Nothing. Why? Cancer business is big business and prevention doesn’t generate a penny.

Like an expert magician uses distraction to keep the eye off the deception, the multi billion-dollar cancer industry keeps the focus on treatment and away from prevention. The food industry, medical science and government act in concert and the razzle-dazzle keeps the public frightened, confused, disempowered and ultimately numbed.

We cannot expect the food business to act now anymore than we could when the executives of all the major tobacco companies swore under oath that there was no harm to smoking when their files were filled with studies that proved the opposite. We cannot expect governments to act when the food business is one of the three largest industries in the world and so crucial to the economies of nations. In a world ruled by corporate interests, money always trumps health. This sad fact is that the wealthy are becoming aware of the scam and are less likely to suffer from the game. It is the wealthy that dine on organically grown produce and free range animals.

The Obama family eats organic food in the White House: Bill Clinton has gone vegan and increasing numbers of wealthy and educated people have changed their diets. They have cooks who prepare their food and shop for them and expense is not an issue. Most people believe that eating a healthy diet is expensive and time consuming. They will not shift their way of eating until they know otherwise and if we are to reverse the rise of cancer that must happen.

We cannot allow eating a healthy and ecologically sustainable diet become an elitist lifestyle. Too often there seems to be a reliance on celebrity endorsement to shift the course of understanding. When an actor or entertainer “comes out” and admits to being macrobiotic or vegan or simply eats some tofu, the foodie press goes crazy with praise. And while it is certainly nice that people with a high profile are seen to be health conscious, it is not among the wealthy that the most damage is being done or where the most urgent action is needed.

The rise in cancer rates (and diabetes and heart disease) is most dramatic in the third world and among the poor. It is the poor who are relying on fast foods and overly processed foods with the most damaging ingredients. Government subsidy and negligent oversight mean that food manufacturers are getting away with murder.

There is virtually no control over what goes into food except that provided by the industry. If people had a clearer idea about what they were eating, what diseases were created by their diet and how to create cheap and healthy meals as an alternative we just might get some traction. It is not an easy task but it is essential. This is why social and political advocacy of healthy food guidelines are essential. It is parents and grandparents, friends and family who will turn things around. We cannot afford to wait for governments to act. The revolution in dietary reform is really just beginning and we all have the opportunity to play our part.

Type I Diabetes in a Macrobiotic Counselor

Tue, 29 Jan 2013 05:00:00 GMT

A Frenchman, a German and a Jew are walking down the street. The Frenchman says, “Je suis verry thersty. I must have some wine.” The German counters, “Ich bin sehr thirsty. I must have some beer.” The Jew responds, “Oy, am I thirsty. I must have diabetes.”

The first time I ever had a major illness was in 1999 when I was diagnosed with breast cancer. I was shocked. I raged, “How can I, a 20 year faithful practitioner of macrobiotics and experienced health counselor and guide, develop cancer?” There was denial, shame, guilt, confusion and fear. It took my writing a book, Food, Faith & Healing: 40 Macrobiotic Accounts of Cancer and Illness to come to terms with being fallible and imperfect.

In 2011 I was faced once again with a diagnosis, this time juvenile diabetes. I had always thought that diabetes is diet-related, and my diet was exemplary after 31 years of macrobiotic practice. I laughed when the doctor told me I had high blood sugar...until she tested me in front of her and showed me the results--a blood glucose level of 444. Normal blood sugar is in the 100s.

My education in diabetes was about to take a quantum leap. I was right that diabetes is almost always diet related. In fact, 95% of all cases diagnosed in the US are due to diet and lifestyle, called Type II diabetes. But my kind of diabetes is called alternately Type I, “insulin dependent,” “juvenile diabetes,” and possibly “LADA”–Latent Autoimmune Diabetes of Adults–a.k.a. “Type 1.5.” That last one is not clear to me as I don’t fit the classic paradigm of a gradual onset of symptoms. Whatever its name, at age 60 my lifestyle took a drastic turn.

Like the joke, I was so tired–I remember sitting down in the middle of a hike and telling my friends I’d wait for them there. I was super thirsty–my mouth was like a cotton ball. I could barely finish a sentence without taking a sip of water. Of course I was peeing all the time since I was drinking so much. I kept losing weight as my body consumed itself looking for energy sources now that glucose was no longer available to the cells. I remember that I couldn’t find a belt small enough to hold up my pants. Who goes to a doctor for getting slim and being thirsty? I thought maybe turning 60 really did mean over the hill. My vision was blurry and my heart raced at times, but I didn’t pay much attention. I suffered painful calf cramps in the morning when I woke up, and severe vaginal itchiness. What saved me was accompanying my husband, Sheldon, to a doctor’s visit for some tightness in his calves when he walked. I mentioned my symptoms and by the next day I was on insulin. It was that fast.
The Mayo Clinic explains the symptoms I had like this:

Increased thirst and frequent urination. As excess sugar builds up in the bloodstream, fluid is pulled from the tissues. This leaves you thirsty. As a result, you drink — and urinate — more than usual.
Extreme hunger. Without enough insulin to move sugar into your cells, your muscles and organs become depleted of energy. This triggers intense hunger that may persist even after you eat. Without insulin, the sugar in your food never reaches your energy-starved tissues.
Weight loss. Despite eating more than usual to relieve hunger, you may lose weight — sometimes rapidly. Without the energy sugar supplies, your muscle tissues and fat stores may simply shrink.
Fatigue. If your cells are deprived of sugar, you may become tired and irritable.
Blurred vision. If your blood sugar level is too high, fluid may be pulled from your tissues — including the lenses of your eyes. This may affect your ability to focus clearly.

http://www.mayoclinic.com/health/type-1-diabetes/DS00329/DSECTION=symptoms

Type 1 is considered an autoimmune disease that cannot be prevented and whose cause is not known. Most researchers believe that the disease develops when a virus or environmental toxin damages the pancreas, causing the body's immune system to attack its own organ in an autoimmune reaction. As a result, the pancreas can no longer produce insulin.

At the end of the summer in 2011 we were moving from two decades of living in Jerusalem to a small apartment in the Carmel mountains along the northern Mediterranean shores of Israel. We were also getting ready for our usual summer trip to teach at the UK OneWorld Festival, an activity we love. In addition, we were hosting two preeminent macrobiotic teachers, Simon Brown and Melanie Brown Waxman, on a teaching tour of Israel. So there was a lot going on, but if there was stress, it was stimulating and exciting.

During the week of our move to the north of Israel, we ate out for the first week while we set up our kitchen. In the UK I went on a week-long macrobiotic dessert binge with a friend who was sampling goodies for a proposed cookbook. This extravagance may not have opened the door to the virus that decimated my pancreas since the symptoms had already manifested, but it also didn’t help. In addition we were passengers in a car accident that summer, another indication of imbalance, but not a cause.

Initially there was a lot of experimentation going on as to what kind of insulin suited me at what dosage. I experienced massive frontal headaches that lasted for months. I could barely move my head without searing pain. I had a chronic low grade fever and accompanying body-ache as I adjusted to the artificial insulin I needed to inject. I’d only feel better for about an hour during and after eating, and then become weak, dizzy and headachy again. When that finally subsided I started to tremble, which, like the headaches, is one of the emergency symptoms of very high blood sugar. This shaking was accompanied by a rapid heart rate where I could hardly catch my breath. I also discovered that even the smallest wound was slow to heal. Not to appear a martyr, but when you’re in the midst of a situation, you deal with it. Eventually the symptoms subsided.

It wasn’t easy to transition from a healthy macrobiotic diet to a low carb regime. After three decades of a grain and bean diet, carbohydrates were now potential minefields of sugar highs and lows. In normal people, the pancreas automatically secretes the right amount of insulin to balance the glucose found in carbohydrates. Diabetics have to do this manually with injections of insulin according to what we estimate that we’ve eaten. I had to learn to measure my food and count my carbs. Christina Pirello, the award winning TV diva of natural foods, was of tremendous help as I stumbled my way through “low carb macrobiotics,” an oxymoron to me.

My primary macrobiotic counselor is Michael Rossoff, a gem of a man both intelligent and wise. He told me, “You are the first macrobiotic person I’ve ever met in 40 years of practice who has developed diabetes. For this you must utilize western medicine.” Michael explained to me that I get most of my energy now from fats and proteins rather than the sweets found in carbohydrates. He told me the story of a young man during the early days of macrobiotics in America when sweets and desserts were frowned upon. Michael caught this fellow, a type I diabetic, drinking oil from the bottle one night in the kitchen. His energy needs were not being met in any other way. Michael suggested that I have chicken soup, a revolution in my thinking. After so many years of rejecting my mother’s pleas–”For me,” she’d say, “Just have a little!” I bought organic chicken, and actually, I found it delicious!

My day was taken over with diabetes care, a full time occupation. I was overwhelmed with the paraphernalia of needles, vials, test strips, injection pens, and blood checking devices. I needed to check my blood sugar numerous times during the day, beginning when I awoke in the morning and continuing throughout the day. Every morning I took a injection of long-lasting insulin called Lantus. I timed myself after each meal to inject units of quick-acting insulin called NovoRapid according to an approximation of how many grams of carbohydrates I’d eaten, an inexact science at best. I injected the insulin in my belly, rotating around at random from one side and area to another. I never would have thought I could do it, but it's surprisingly easy. The needle is short and very thin, so I’d hardly feel it unless I picked too lean a spot on my body. The needle stays in for 5-10 seconds, and it's done. The post-meal injections usually went into my thigh. I got to where I can even do it through my jeans.

Any time I went out I had to carry with me an insulin “pen,” needles, test strips to measure my blood sugar, lancets and lancing devices, and two kinds of food in case I experienced low blood sugar–I’d need something sweet to immediately raise my sugar count in a hurry, and some kind of baked flour product to keep it from plummeting afterwards.

Physical exercise is instrumental to helping the body absorb insulin, so I added almost daily visits to the gym to my routine. I experimented with acupuncture, reflexology, shiatsu and Chinese herbs, and saw a dietician regularly along with a naturopath for food supplements. Unfortunately, the health fund dietician never heard of miso and thinks tofu is something akin to marshmallows. I didn’t dare tell her I had hiziki with dried daikon for lunch along with sweet rice and aduki beans. Even though I speak fluent Hebrew, some things just don’t translate.

Luckily I didn't have to give up Twinkies as I haven’t eaten such things since childhood. I tried eating less food more often, eating at set times like clockwork, eating more and eating less. Food habits are not so easy to change, and I found these methods largely inconvenient. At the advice of a friend, I decided to experiment with a diet popularized in the UK for diabetes. It’s something like a modified Atkins’ diet in that there are very few carbohydrates and an emphasis on animal products and non-starchy vegetables (basically avoiding anything orange). I would eat a measured ½ cup of cooked barley or 1 piece of bread for breakfast along with an egg, my usual miso soup and greens. That would be my only carbohydrate for the day. Lunch and dinner rotated among fish, chicken, cheese and soft dairy products. I hadn’t eaten these foods for 30 years.

This regime worked well, and my insulin needs fell to next to nothing. I continued with a minimal dose of the long lasting insulin in the morning, and needed short-acting insulin only rarely. But there were two problems. First, there is something called a honeymoon period for type 1 diabetes when the pancreas is still manufacturing the last bits of insulin before it all gets used up. So I still had these reserves in my body. Second, I missed my macrobiotic food. I was eating so much fish that my husband Sheldon considered building me an aquarium at home. Although the new foods were interesting, I didn’t like eating large quantities of chicken and dairy. I wasn’t even sure how healthy they are in the long run.

The straw that broke the camel’s back was our annual trip to the US for the Taste of Health macrobiotic cruise. Suddenly surrounded by hundreds of macrobiotic friends and counselors so intent on plant-based nutrition, I felt like I was swimming upstream, a traitor to the cause I’d preached for the last 30 years. I wanted to jump overboard before we even set sail. For 7 days I watched the most delicious macrobiotic food being served while I struggled with standard ship fare that I had rejected years ago. I was not a happy sailor.

Travel abroad required me to bring along a glucagon injection set for low blood sugar emergencies, a cold pack in which I can carry my insulin on ice packs, and lots of extra supplies so I don’t run out of anything. Anything can go wrong, and although I’m an “it-won’t-happen-to-me” type, almost everything has. Things break, don’t work, or simply run out. There’s no option of not being prepared. “Insulin dependent” means I have two hours to find a solution.

Eating my own food is tricky enough, but eating out is really an undertaking. If I miscalculate the amount of carbohydrates that I’m eating and consequently take too much insulin, I’ll suffer hypoglycemia, or low blood sugar. Symptoms are brutal and can come along very quickly. It’s a terrible feeling of trembling and shakiness, weakness, fast heartbeat, anxiety, lightheadedness, insatiable hunger as the body tries to zap up its sugar level. and in extreme cases, cold sweats (it happened to me once). The diabetes clinic gave me some artificial sugar water to carry with me all the time, but I found that small aseptic packs of apple juice or raisins could do the trick. I'm getting more intimate with my body than I ever imagined. If I overcompensate for the hypo with too much sweet taste, my blood sugar level will soar, and I’ll flip into hyperglycemia–too much sugar in the blood.

For example, one time I took a big glass of warm carrot juice before I went to bed, a beverage I had often enjoyed. At night I woke up with numbness in my fingers and a racing heartbeat. It lasted over a half hour, and was scary. I hadn’t realized how much sugar there is in carrots, particularly when juiced, and especially when heated. Now I only drink juices when I need to quickly counter the effects of low blood sugar.

High blood sugar can come about during stressful times or illness, but usually it results from taking too little insulin for the amount of food I’m eating . For example, it’s impossible to know what commercially prepared foods contain hidden sugars, wheat based fillers, starches or corn syrups. Symptoms like thirst, increased urination, or blurred vision usually come on slowly and can go unnoticed until I check my blood sugar with a tester strip and inject more insulin. Long term hyperglycemia effects the kidneys, heart, eyes, but one doesn’t feel much on a day to day basis. There is a blood test called A1C which portrays a three month average of blood sugar levels. It's used to diagnose diabetes and assess treatment. An A1C value of 6.5% or more is a sign of diabetes. So far in the first year and a half of diabetes I have had many hypers- and hypos and my A1C has been 8.7. A serious condition called ketoacidosis can occur when blood sugar is high and there is not enough insulin circulating in the body for an extended period of time. This happened to me once, and I was treated in the emergency room with an intravenous insulin solution and hospitalized. It took four days to regain blood sugar balance.

Last summer I graduated from manual insulin injections to an insulin pump. This is a major improvement in my quality of life. A small box-like device holds an insulin vial, and a mini-computer calculates how much insulin I need for the amount of carbohydrates I estimate that I’m eating. I still have to guess my carb intake, but it eliminates manual injections in my thigh or stomach with each meal. I don’t have to remember to leave the house prepared with an insulin pen in case I decide spontaneously to eat out. The pump is lightly inserted into my stomach or buttocks, connected by a thin tube to the box that sits in my pocket or hangs from my belt. It makes life that much easier.

Still and all, the pump is not foolproof. A lot can go wrong, and much of it has. I had a steep learning curve of the many steps to set it up, change the insertion site and replenish the insulin every 3 to 4 days. I remember on a trip to Belgium arriving late at night and needing to replace a depleted insulin vial. In my fatigue and incompetence I ended up stabbing myself with the insertion needle and bleeding all over the mattress and down the hallway. It was not one of my better moments.

I’m hoping one day to get a sensor. This is a device that alerts me to hyper- and hypoglycemic blood glucose levels. Right now only children and pregnant women are entitled to this expensive devise under the Israeli national health plan. It would help me eliminate the swings in blood sugar that I too often experience by alerting me before they worsen.

I'm blessed with wonderful support. Sheldon and his family offer ongoing compassion, care and love. Sheldon is my rock, an extraordinary support for me in all aspects of my life. Medical care in Israel is accessible and subsidized, rendering the doctors’ bills and equipment costs minimal. It’s a good thing we don't work, because the medical appointments take up a lot of time, and Sheldon comes to every one of them with me. At the beginning I found myself at one doctor or another daily. I’m fortunate to have top quality care in a diabetes clinic with top endocrinologists, nurses, and dietitians who work together to coordinate appropriate care measures.

Thank God for artificial insulin! Less than 100 years ago diabetes was a death sentence. The treatment was a very strict diet with minimum sugar intake. At best, this bought a few extra years. In some cases, the harsh diets even caused starvation. Artificial insulin is one of the all time biggest medical miracles, meriting a Nobel prize in 1923. Although it’s not a cure, as long as I keep getting insulin, I can live an almost normal life. I’m not alone either. Any club with Mary Tyler Moore in it can’t be all bad. At least I joined at age 60, and not in my preteens, another blessing.

As with all challenges and experiences of contrast, I may not have deliberately opted for diabetes, but now that it’s part of my life, I see that I can handle it, and my self esteem rises. I have the opportunity to learn once again that I don’t have to get everything just right, and I relax my perfectionism. Once more I can lighten up on myself, including my eating habits, and take into my life what suits me intuitively rather than what’s taught to me theoretically. I appreciated animal products during my period of high protein-low carbohydrate eating. It felt so good to control my insulin intake and let go of my prejudice against animal protein. That experiment eventually clarified for me my love of plant-based foods, which I embrace as much as I can. It feels so good to flow with life and accept it all–true macrobiotics. Life is sweet.

www.thericehouse.com

Still Misunderstood

Tue, 22 Jan 2013 05:00:00 GMT

The basic calorie is still misunderstood by most everyone including many medical professionals. First defined by Nicholas Clement in 1824 cal is a unit of heat (or you can think of it as a unit of work). 1 cal equals 4.18 joules which is equal to the amount of energy needed to raise 1 g of water 1°C at one atmospheric pressure (sea level ).

Simple right? A calorie is not the enemy... is not the thing that makes you fat ...is not what gives you a big butt, muffin top, beer belly or thunder thighs. The calorie is basically simple, but how we use them and store them is a little more complex. Let’s take a closer look.

Actually calories are not just our friend, they are what sustain all of our bodily functions. Every bodily process; the building of cells, the motion of muscles, neurologic and hormonal communications and even the simple maintenance of body temperature all require energy derived from calories. When we consume food ,the digestive process reduces it to usable fuel (calories) which the body burns in complex chemical reactions to sustain life. The basic physics of this is a simple equation, calories in minus calories out equal fat stored for later use. The understanding of this will keep us at a normal healthy body weight and free of many of the aches, pains, diseases and breakdowns that will shorten the lifespan of this most wonderful and amazing machine we call the human body.

Now let’s go for understanding on a deeper level. True information that’s not trying to sell you a pill, potion or book. Not misinformation designed to cloud the issue so you will make a purchase that will not necessarily be in the best interest of your long-term health and well-being. The easiest way to understand how calories work is to think of your food as fuel and your body as the fire that burns the fuel so it can function and be amazing.

Some fuels burn more slowly like firewood, some faster like wood chips and some burn instantly like gasoline. With the human body the key is how quickly food is converted into blood sugar, glucose. Foods that spike your blood sugar with quick conversion include fruit juices, refined grains (white bread), sweet fruits (bananas), root vegetables (especially when skinned) and dried fruits (raisins or prunes). Don’t be afraid to eat these foods , they have many health values. Just eat them with other slower digesting foods that have more fiber or protein in them. So what’s the big deal you say, food is food; it taste good you’ll eat it? True, food should taste good. But you need to make smart choices. There are at least as many great tasting foods that are good for your body as there are ones that are bad for your body.

Let’s go a little further. The human body is designed to move and work, not sit and be sedentary. Whether your ancestors were stalking, tracking and hunting food or you just finished two hours of tennis, you have now depleted glycogen (sugar) stored in your muscles. Now, the next calories you eat will be more likely to replace these glycogen stores and not be stored as fat. You see, there is a precise system in our body that performs one of the most extremely important duties. That duty is to regulate blood sugar. When we consume calories, this system looks for a place to put them ,with the ultimate goal of always maintaining an optimal level of blood sugar. If blood sugar drops, you have insufficient energy to function, especially the brain. That’s why dizziness and then loss of consciousness are early signs of low blood sugar. On the other hand, when blood sugar is too high, the body will literally self-destruct with excessive oxidative activity. This is why people with diabetes have so many health issues like nerve damage, loss of feeling, blindness, etc. Insulin is the main hormone charged with the duty of controlling blood sugar levels. As blood sugar rises, insulin is produced to lower it back to healthy levels. So where does this excess blood sugar go you may ask? That is the key question, thanks for asking.

The first choice is for the insulin to move the excess blood sugar to the muscles as glycogen to prepare for the next bout of running, biking or tennis. That’s why exercise is so important. If you sit around all day (and you know who you are), your muscle glycogen stores are full, so there is no room for more. Now, the insulin will go to its second choice and cause the excess blood sugar to turn into fat which is stored for later use (if you decide to get off the couch). This conversion to fat storage can vary widely depending on age, muscle mass and genetics. It is also a direct function of how much blood sugar is left after the storage in the muscles as glycogen and how much insulin is left circulating in the bloodstream. This is one reason why eating foods that spite the blood sugar quickly, get stored as fat easier. (one more reason why I wouldn’t mind if soda just disappeared completely off the face of the earth.)

Now that I’ve got your attention,(hopefully) here are a few suggestions to help you prevent innocent calories from being stored as fat and becoming the hated thunder thighs, muffin top or beer belly.

1- Exercise Daily. Even a little exercise before you eat (10 minute walk), will use muscle glycogen and make room for more. (the body’s first choice for calorie storage) That’s why just cutting calories is not enough for long-term weight loss.

2- Divide your daily caloric intake into six meals instead of three. Fewer calories eaten means less left over blood sugar and less insulin pumped out to help store it as fat.

3- Don’t Over Eat. Eat just enough calories to maintain your bodily functions and you will automatically maintain your ideal weight. This will vary daily with your activity level, so you should adjust how much you eat to how much activity you’ve done that day. Yes, you have to pay attention at least a little bit.

To determine your daily caloric needs is a complex equation, but this simple form will be enough to illustrate our needs with a “ballpark” estimate. Multiply your weight by 14 if your secondary, weight times 17 it’s moderately active and weight times 20 if you are very active. If we round off the numbers, that means a 180 pound secondary person or 150 pound moderately active person needs about 2500 cal to maintain that bodyweight. This means that to lose weight you will need to burn 3500 extra calories to burn off 1 pound of fat. So if you decrease your caloric intake by 500 cal per day ( a 20 oz. latte) for a week, you will lose 1 pound of fat. OR EVEN BETTER... If you cut daily calories by 250 (a can of soda) and increase your walking by one hour (250 cal burned), you will lose 1 pound that week. It’s important to note that long-term weight loss cannot be achieved by calorie cutting alone because your body will go into starvation mode if it’s not getting the minimum amount of calories. Then it will automatically lower your resting metabolic rate. So all this science and all these numbers boil down to one simple basic philosophy. For most people; if you want to lose weight, eat fewer calories more often and move your body every day.

I hope this provides a little better understanding of how the “poor misunderstood” calorie is our greatest friend not our worst enemy. I know some will say, “I have a thyroid problem”, or “it’s my medication” or this or that. Don’t get me wrong, I know there are many medical problems that influence the way some people use and store calories. However, this is only a small percentage of the 66% of the population that is obese in America. For most of us , we just need to become more familiar with the above information and put it to good use. Simply put, without calories we’d be dead. However using them the wrong way will also kill us, just a little more slowly. But if you learn how to use calories properly then the human machine can do amazing things for many years.

The choice, as always, is yours.

Spend Time in Nature in 2013

Tue, 15 Jan 2013 05:00:00 GMT

“Look deep into nature, and then you will understand everything better.”
Albert Einstein

Happy New Year! I love the clean slate feeling of a new year and thinking about where I want to put my attention in the twelve months ahead. Not one for resolutions, I prefer to focus on simple, easy actions that enrich life. In that spirit, I’d like to share an action with you that has rainforest-saving, health-promoting positive juju all over it—simply spending time in nature. Feeding ourselves with fresh air and experiencing our natural world is easy and just as important to good health as eating well. (And it’s good for the rainforest—but more on that later.) Henry David Thoreau was on to something when he moved to Walden Pond to write his classic, Walden. And Ralph Waldo Emerson too. These two writers found endless inspiration by spending time in the great outdoors. They were among the first American environmentalists, and they happened to be abolitionists as well. (I believe their connection to nature and ability to act on their convictions was not unrelated.) Oftentimes when hiking, I’ll get a creative idea for a recipe or story, a helpful idea for a friend or family member or sometimes I find a solution to a problem. Nature is indeed food for the soul.

And don’t we need nature’s nourishment now more than ever with our insular modern lives? Think about it. We spend many hours indoors each day, working or going to school—in paved cities, traveling by motor vehicle, airplane or train. We stare at computer screens, televisions and other electronic devices for hours. When we pause and take time to recreate, whether it’s a few minutes in the park on a lunch break or a trip in the mountains, a basic part of ourselves is fed and restored. It’s not surprising. After all, we are creatures of nature too. It’s important to take time to return to our original home.

So how does spending time in nature fit into the issue of tropical deforestation? When we feed our relationship to nature by giving it our time and attention, we are more likely moved to respect and protect it. This is not just theory. Numerous studies have revealed the beneficial effects that spending time in nature has on the human psyche and body, including reducing stress, improving mood and promoting an overall increase in both physical and mental well-being. Several experiments conducted by a team of researchers from the University of Rochester and published in the October 2009 issue of Personality and Social Psychology Bulletin show that experience with nature goes further than affecting our mood—it can affect our priorities and alter what we think is important in life. Participants exposed to nature exhibited a broader focus on community and connection with others over personal gain. One of the coauthors explained that nature appears to help people connect to their authentic selves, which are inherently communal because humans evolved in hunter-and-gatherer societies that depended on mutuality for survival. “Nature in a way strips away the artifices of society that alienate us from one another,” said one of the authors. The bottom line is that exposure to nature makes us feel and act better, making choices that affect the greater good.

It’s the experience of receiving something unquantifiable but vital to our well-being from nature that motivates incremental changes in the way we live. Who wants to destroy what gives us life? Feeding that connection to nature, even if it is just rolling down the window of a car window and letting the breeze blow gently on one’s face, inspires action. You may just find that more often you bring your own bags to the grocery store or choose the reusable bottle rather than using a plastic one, buy in bulk, recycle or conserve paper, choose sustainably produced bananas, bananas, cocoa, coffee or sugar or read labels to avoid rainforest destructive goods such as uncertified palm oil.

So take time. Relax. Enjoy. Take a walk, even if it is for a few minutes on a break from work. Buy plants for your home. Invest in an indoor or outdoor fountain. Take a hike outdoors on the weekend. Visit the park with your kids. Spend time in your garden or add greenery to your patio or balcony. Take the longer, more scenic drive sometimes, just for the heck of it. Soak it up and enjoy our beautiful natural world in all its splendor and glory. And know that feeding our connection to nature is part of the solution to saving rainforests.

Happy 2013!

Weight Loss Tips from Marlene

Thu, 10 Jan 2013 05:00:00 GMT

A Happy and Healthy 2013 to all of you and may your visions and dreams be fulfilled with all that your heart desires. If you accept a limiting belief then it will became a truth for you. The best advice I offer my clients for weight loss and health building relates to energy exchange. Turn any negative energy into positive; the only thing that stands between you and the body weight and health you desire is often merely the will to try it and the faith to believe that it is possible. Yes! Sustainable weight loss for life is indeed possible.

My Weight Loss Nature’s Way course will be launched this month on the World Wide Web. The on line course includes 10 x 15 minute cooking classes, 10 x tutorials filled with fantastic information and inspiration to keep you on track along with 10 Bonus Health Tips on boosting your overall health. Information on how to strengthen your digestive system, rid yourself of sleep disorders, strengthen your immune system and some other gems are included in the course.

I am going to share with you the work I have been doing for many decades with clients. Showing them how to switch their ‘fat burning switch to the on position’ by eating a nutrient dense wholefoods plant based diet. In the meantime I hope this post helps you all in your endeavor to weight loss and good health.

Definition of Calories – (noun) tiny creatures that live in your closet and sew your clothes a little bit tighter every night;

Dieting Is Out; Healthy Eating Is In
How giving up diets could help you succeed in weight loss. After years of obsessing about weight loss, first shunning high-fat foods and then high-carbohydrate ones, it seems we need to give up formal diets in favour of healthy eating and wholesome foods. “All foods can fit into a healthy diet, as long as they are natural, organic and sugar and dairy free and coupled with exercise and practice moderation,”

Healthy Eating vs. Dieting
With all the diet books around, why are we continuing to pile on the weight? They don’t appear to be making a dent in obesity statistics? Latest studies show 38% of adults and 18% of children are overweight or obese. Many dieters have been lured over and over again by promises of fast weight loss from the latest diet to hit the market, only to regain the lost weight — and then some — as soon as they go off the diet.

My Weight Loss Nature’s Way Programme is the most incredible concept for weight loss and has received raving testimonials from clients who are excited with their weight loss and at the same time feeling their energy and vitality increase. They have told me that they feel completely satisfied with this way of eating, feel full and happy and have regained their health. This programme is designed around balancing the hormones, in particular insulin that makes it very difficult to lose weight if your blood is constantly bathed in this hormone. Looking at the key organs responsible for metabolism of our micronutrients and generally giving the clients a ‘lifestyle’ eating plan along with my ‘home remedies’ of teas and soups rather than a ‘diet’ brings guaranteed success.

Better Food, Not More “If you shop at farmers markets, you are going to be buying natural food, not junk food,” buy organic where you can. Less food can be more satisfying when you choose foods with intense flavours and taste,” It can be a lot easier and more motivating to focus on what you can eat instead of what you should avoid.

So what exactly should you be adding to your diet? Go for more plant foods and whole, unprocessed foods that are rich in nutrients and naturally lower in fat, salt, and sugar. This way of eating will help you achieve your desired weight and is sustainable for life. It is not a ‘diet’ ‘per se’ but a way of eating that also brings the reward of renewed health.

Eating lean or low-fat protein at every meal will fill you up and make you less likely to overeat. Likewise, foods like whole grains, fruits, and vegetables — high in fibre and water content — are low in calories and help you feel full. “When you fill up on nutrient-rich fruits, vegetables, whole grains, beans, and other lean protein, there is less room for empty-calorie foods,” You can still enjoy delicious desserts! Try this delicious Tofu Chocolate Pudding as an occasional treat.

Chocolate Tofu Pudding
2 bars 100% cocoa chocolate coarsely chopped
1 tbs. vegetable oil
1 block soft tofu, well drained
1/4 cup pure maple syrup
1/4 cup vanilla or plain soymilk
1 tsp. lemon juice
1/4 tsp. vanilla extract
1 tbs. tahini
1/2 pint fresh strawberries, hulled and sliced, or whole raspberries

Heat chocolate and oil in a bowl atop of a pan and place over barely simmering water. Whisk until smooth. Remove pan from water, and let cool 20 to 30 minutes. Press firmly on tofu with paper towel to squeeze out as much water as possible; Put maple syrup, soymilk, lemon juice, vanilla extract and tahini into food processor. Add the tofu into mixture, and purée until smooth, scraping down sides with spatula as necessary. Add melted chocolate, and process until well blended. Transfer pudding into 6 glasses or small bowls and refrigerate for one hour, or until softly set. To serve, top with strawberries or berries of your choice.

“It’s OK to enjoy a small serving of those foods once in a while,” When you basically eat a clean healthy diet, indulging in your occasional comfort food now and again will not cause you problems. We are great proponents of the 80/20 system. Life is about enjoying the pleasure we receive from eating delicious food that will not cause weight gain or ill health, learning how to do this is where the problem lies.

Healthy Eating: Slow Down Not only what you eat, but how you eat, is important when you’re trying to eat healthfully and lose extra pounds. One big step toward taking control of your diet is to eat more home-cooked meals. “When you prepare it, you have total control over what is in the food, you can make it exactly how you like it, and better for you than in restaurants, where you have no idea what is in the food,” Also, forget about eating on the run. You’ll enjoy your food more and ultimately, eat less, if you eat slowly and savour the flavours. Give your brain time to get the signal that you are comfortably full. If you sit down and taste the food, you are more likely to be satisfied with less.

INTRODUCTION TO WEIGHT LOSS – NATURE’S WAY
• To avoid overweight, consume only as much energy (calories) as is expended; if overweight, decrease energy intake and increase energy expenditure through daily exercise. 

• Increase the consumption of complex carbohydrates and ‘naturally occurring’ sugars 

• Reduce the consumption of refined and processed food and sugars

• Reduce overall fat consumption and eat only ‘good’ fats from oils, seeds and nuts 

• Limit the intake of sodium which means removing refined salt from your diet and use only sea salt for cooking

• Increase consumption of wholegrain, vegetables, and temperate zone fruit

• Decrease consumption of animal fat and opt for white meat fish that will reduce saturated fat intake, better still use beans and pulses as protein sources 

• Decrease consumption of butterfat, eggs and other high cholesterol sources 

• Decrease consumption of sugars and food high in such sugars 

• Drink Marlene’s Magic Mineral Broth daily (recipe below)

• Rely more on vegetable quality protein such as tofu, tempeh, and beans such as adzuki beans, chickpeas and lentils and less on protein from animal sources 

• Increase foods in their whole form and reduce intake of refined and partial foods 

• Increase food consumption of those foods rich in natural fibre in place of foods that have been devitalized

• Drink sweet vegetable tea mid-afternoon (recipe on my you-tube channel)

Recipe for Alkalizing Vegetable Mineral Broth:
Drink 2 to 3 cups daily to detox and clean out your system if you have over indulged during the holidays. A vegetable broth made from organically grown vegetables can be an excellent source of essential electrolytes. Ionic minerals are the key to maintaining good health. The broth is a wonderful, filling snack that will also provide you with many healing nutrients and alkalinize your system, making it easier to detoxify, lose weight, and feel great. The recipe can be varied according to taste.
2 x 5 inch strips of kombu
6 dried Shiitake mushrooms
1 x 40g pack dried daikon
6 carrots cut into chunks
2 medium onions cut into chunks
1 leek, both white and green parts, cut into chunks
1 small bunch of celery including the heart, cut into chunks
5 unpeeled cloves garlic, halved
1 small pumpkin or squash with skin on, quartered
5 inch piece of fresh ginger, sliced
4 cups chopped greens such as kale, chard,
½ bunch fresh flat-leaf parsley

In a large stock or soup pot, combine all the ingredients. Fill the pot to 2 inches below the rim with water, cover, and bring to a boil. Remove the lid, decrease the heat to low, and simmer for a minimum of 2 hours. As the stock simmers, some of the water will evaporate; add more if the vegetables are exposed. Simmer until the full richness of the vegetables can be tasted. Strain the stock and pour into glass storage jars. Refrigerating works well with any broth.

The ingredients above serve a family for days but you require rather a large stock/soup pot so adjust the ingredients accordingly for your own needs.

I will be posting my ‘Weight Loss Tips’ and recipes regularly so check in again soon. www.marlenewatsontara.com

In good health,

Marlene

Again with the resolutions?

Thu, 27 Dec 2012 21:09:00 GMT

Are you as sick of New Year’s Resolutions as I am? Every year, we hear the same things: make this the year you get fit; slim down; make healthy lifestyle choices; eat real food.
And by February 1, the gyms are once again quiet and most of us are back on the sofa with a bag of chips wondering how the year went south so fast.
You know it doesn’t have to be that way, right?

A few simple disciplines (yes, there’s that awful word…) and you might just get your feet on the path to a healthy and fit body once and for all.

And wouldn’t it be nice not to be so predictable again this year?
The Top Ten Ways to Get Fit and Healthy…Once and For All

Start Small
If you run to the kitchen and throw out all the food you love, replacing it with healthier options, you will most likely fail. I’m sorry to say it, but it’s the truth. Instead, you can ensure your successful commitment to healthy eating by slowly making the transition.

Once a week, remove one unhealthy item from your pantry (you know what they are…) and replace it with a healthy item. If you’re faithful, in six months, you will have a new pantry and a new way of eating. And the transition from S.A.D to healthy was painless and delicious.

Eat Greens
There is no sugar-coating this one. If you want to enjoy good health, you must eat your greens. Kale, collard greens, broccoli, bok choy, watercress, dandelion, arugula, escarole, spinach, chard, whatever dark leafy green you desire…eat them daily, twice a day if you can. Greens provide us with just about every essential nutrient we can imagine we need, including protein (cows eat grass, remember?). They provide us with chlorophyll which results in healthy red blood cells so your body can function at its optimal level.

Sautéed, steamed, boiled, in salads, even juiced, greens have it all.

Oh, just for me…skip the green smoothies…enough with the baby food already. Eat greens.

Start thinking of yourself as someone who exercises.
I know; I know. Getting off the couch and walking into the gym for the first time (or the first time in years…) is scary and intimidating. Wading through a sea of tattoos and muscles can be quite daunting at first. But do it anyway.

To be successful at getting…and staying fit, you must begin to think of exercise as essential. You would not imagine going through your day without brushing your teeth, right? Exercise must have the same urgency for you.

Commit now and in a few weeks you will not be able to imagine your life without breaking a sweat.

No time? Seriously? Send me your calendar and I will find you the time to exercise.

Rediscover Reading
Not only will you learn something, but when you read, really dig into books, you might just discover a passion you did not know you had…and if you don’t want to (or can’t) spend a fortune on books, get a library card. That little piece of plastic is the key to vast worlds of knowledge. And I soooooo love the smell of library books, don’t you?

Volunteer
Can you think of anything that makes you feel better than giving of yourself in service to others? We buy stuff we think will satisfy a need or desire deep in our souls, but there always seems to be just a wee tad of disappointment once we hold our newly acquired prized possession.

But give of your time, your heart, your spirit and you are never disappointed. Volunteering allows you to connect with people on a deeply personal level. It opens you to all things human. It completes you.

Get Out
Feeling lethargic? Out of sorts? Bored? Put on your shoes and take a walk. Studies show that even 5-10 minutes of walking in fresh air relieve stress; increase focus and reduce cravings for sweets. Plus, it will energize you and make you feel refreshed. The added bonus of getting away from your desk for a few minutes will make your day fly by.

So take a walk, regardless of the weather. Get outside every single day.

Socialize
And I don’t mean on Facebook! While social media is fun and entertaining, there is nothing, nothing quite like sitting across from a friend or loved one and actually…talking. Catching up with each other in person helps you to feel more connected to your human-ness and will help you to feel more contented in your life, more complete.

Eat breakfast
Your mother was right, at least about this one. Eating breakfast sets the tone for your day. When we wake, our blood sugar level is a bit low so we need to stabilize it to create a balanced energy for our day. So how you begin the day, what you choose to eat will determine the kind of day you will have. Start the day with lots of sugar (and that includes fruit juice…) and you set yourself up for a roller coaster of energy highs and lows as your body struggles to keep its balance. Start the day with heavy animal protein and you will find yourself feeling lethargic before lunch.

The best breakfast? Wait for it…whole grains and vegetables, like dark leafy greens. It may seem weird to you, but trust me. Try it for one week. You’ll have more energy, feel more centered and have the stamina you need for life’s little adventures.

Drink water
We have all heard it. We are all confused by how much water we should be drinking. In the end, there is no clear answer. How much water we need is determined by our environment, our lifestyle, our diet. We all know that if you are thirsty, you are already a bit dehydrated. We all know that if you have puffy eyes and a ‘washed out’ look, you are drinking too much. We all know that what you think of as hunger is often thirst.

If you eat a plant-based diet, you will need to drink less water as the foods you eat are rich in naturally-occurring moisture and will keep you hydrated. If you eat more animal protein and sugar, you will need to increase your intake of water to accommodate the digestion of those foods. If you are seriously active, you need to replenish what you lose to sweat. If you drink a lot of coffee or soda or commercial tea, you need to drink more water to replenish the dehydrating effects of these beverages.

How much water should you drink? In the end, like everything else, you are the best expert. It’s important to drink regularly, even sips, to ensure you are properly hydrated, but not necessary, as the great George Carlin used to say, to carry around liters of water as though we lived in the Mohave Desert (unless you do, in fact live in the desert).

Sleep
I can never, ever, ever emphasize the importance of proper sleep. During sleep, our body repairs itself; our digestion rests; our day’s experiences are organized in our own personal database for future reference. Proper sleep allows us to stay on our toes for life’s little adventures. With 60% of us not getting enough sleep, it’s no wonder we feel as we do.

Without proper sleep, our memory fails us; our metabolism is thrown off; our hearts are jeopardized as stress hormones levels are elevated; our moods suffer…and our immune function is suppressed leaving us more susceptible to disease.

Now will you go to bed on time, my loves?

Have a healthy and happy 2013!

Does the World Need More Cake?

Thu, 27 Dec 2012 05:00:00 GMT

I recently won a place in a competition for a T.V. cooking show entitled ‘Food Glorious Food’. It will be aired in January in the U.K. It was certainly ‘character’ building.

Excited at cooking my dish from scratch while being filmed in the open air was fun, however the next stage as I headed towards the judge for the tasting session wasn’t!!

At first, the comments were positive: presentation excellent, first taste, so delicious, but then…… WHERE ARE THE CHILIES? “I don’t use chilies,” I replied, (in fact, I didn’t even use pepper in this recipe). The ingredients I used to marinate the tofu included turmeric, paprika, mirin, shoyu and ginger. Delicious! The dressing I used was sweet white miso, shoyu, balsamic vinegar and fresh squeezed ginger juice. This encapsulates all the taste buds on the tongue and creates a delicious balance for our palate and leaves us feeling completely satisfied. This is how I always cook. To add chilies to this dish would have been overwhelming.

As the cooking show was not about health I was ‘stumped’ and could not explain the adverse effect of chilies on the digestive system or even explain that eating such hot spices could create an imbalance which is why so many people crave sugar as the body strives to create balance. They would have carted me away!

The judge told me that my dish was about three-quarters of the way towards being complete so they could not offer me a winning rosette! Because of the missing chilies!!!!

Oh well…I went off to pack up my belongings and begin the long drive home to Scotland. As I was packing up all my cooking utensils one of the T.V. crew approached me and said, “Excuse me Marlene; the judge asked if you would be kind enough to leave your dish for her lunch!! It was delicious!” Incredible!

The next competitor up was a lady with a carrot cake and yes; you guessed right, she was awarded a winning rosette!!! I have to ask myself, does the world need more cake?
However, not one to be easily thwarted, I will continue my quest to get a Natural Foods Cooking Show on T.V. here in the U.K. but in the meantime, please enjoy my ‘winning recipe’ below. Bill, my family and my friends love it which is good enough for me.

Kale, Broccoli & Tofu Stir-Fry with Ginger Miso Dressing - Serves 4
This is a great recipe for a quick lunchtime or dinner stir-fry. It uses broccoli and kale (or dark-leafed cabbage greens or spinach).

It is such an inexpensive dish to cook and is loaded with nutrients and flavor.
1 tablespoon toasted sesame oil
2 cloves garlic, peeled and crushed
1 onion, finely sliced half-moons
10 fresh shitake mushrooms, washed and finely sliced
½ block 250g of tofu cut into (small dice) (see footnote below)
1 head of broccoli cut into medium sized pieces
1 head curly kale, stem removed and thinly sliced
1 tablespoon tamari or shoyu (organic soya sauce)
2 tablespoon white miso paste dissolved in two tbsp water
1 tablespoon freshly squeezed ginger juice
1 tablespoon balsamic vinegar
2 tablespoon white sesame seeds

Whisk the soy sauce, miso paste, ginger juice and vinegar in a cup and set aside.
Heat the toasted sesame oil in a wok over medium heat and add the garlic, onion and the mushrooms stir well and cook for 5 minutes. Add the diced tofu and cook on a high heat for 5 minutes, stirring occasionally. Add the kale stir and cover for 8-10 minutes (depending on the type of kale) or until it turns bright green; adding a little water if necessary. Add the broccoli and cover the wok for 4 or 5 minutes. If the pan seems dry add a splash more water. Remove from the heat. Stir in the dressing and let sit for a few minutes with the lid on to allow the food to absorb the dressing. Serve piled high in bowls and sprinkle with toasted sesame seeds.

What makes my recipe original?
I use organic produce as much as possible. My recipes are all based on eating local seasonal produce and are vegetarian/vegan, meat, dairy and sugar free.

I combine the 5 tastes – sweet, sour, salt, bitter and pungent to satisfy the taste buds. This keeps the body in balance so we don’t swing from craving sugar to salt which avoids nutritional stress. Practically speaking, the more you consciously include a variety of the five tastes in food preparation, the more satisfying and nutritionally enhanced your meals will be.

Tofu Preparation
Tofu is very bland but absorbs the flavors of other foods. Add a delicious sauce or seasoning to your tofu. You can marinate it as I did with 1 tablespoon soy sauce, 1 tablespoon mirin, 1/2 teaspoon turmeric, 1/2 teaspoon paprika 1/2 tablespoon ginger juice. I often press tofu for at least 30 minutes to remove the water so it will readily absorb any flavor you add, but doing that depends on the density of the tofu you are using.

I like to ‘dry fry’ the tofu also but it’s not necessary. However if you do it really helps the tofu absorb the marinade completely. To ‘dry fry’ the tofu, simply cut into slices after pressing then add to a dry non-stick pan. Using a spatula press the slices and you will hear a ‘sizzling’ noise – fry for about 5 minutes each side until browning and then cut into cubes.

There are over 200 delicious recipes in my book ‘Macrobiotics for all Seasons’ available on my website www.marlenewatsontara.com
In good health - Marlene xx