Follow up and Updates

Wowzers! I got busy sorry for the delayed update, however, I have lots to share!

Research Project Update

Other important discoveries: Carbohydrates and protein, equally vital on the nutrition list! I’m doing a faux cleanse right now and have cut out almost all refined carbs. (left sprouted products in) . 

Great alternative carbs are :

·        Starchy/rich veggies (ex:artichoke, sweet potato, yam, cauliflower- also has omegas, beans- lentil are my fav due to nutrition content AND it counts as both starch & protein),

So this experiment was fun, but a lot of work. I learned a lot though so totally worth it in the end.  There is more than just Omega 3, 6, and 9 but the research I found was pretty limited and it seems (in my brief and amateur study) that the other omegas are needed in what appeared to be trace amounts available in a variety of foods (- consult with your doctor though if you have questions. This was just a personal project that I experimented with, not advice on how to alter your diet, aka informational only!) 

Speaking of informational there is a lot of talk about seafood and what’s safe and not safe to be eating.  There are several factors that determine what is considered “safe” to eat regularly so I found some resources for you. Wait, I found some resources for me and am happy to share!;o)  They’re very interesting if anything and made me wonder, hmmm where did my dinner come from...?

Excellent Seafood guide resources:

http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_resources.aspx

http://www.seachoice.org/files/pdf/SC_card_2011_web.pdf

Exciting news!

            NEXT and probably the most exciting is that I have the amazing opportunity to participate in an incubator program for La Cocina. They basically help “hatch” my business from beginning to end and seasoned experts in the industry will guide me basically every step of the way.   Right now I’m in the application process which is pretty intense and feels like a part time (some days full time) job.

 I feel so humbled and moved by this non-profit organization’s dedication to helping people who produce quality homemade food products that I decided that once I go into production and start selling products I’m going to donate 20% of the profits.   I looked at institutions that really need and deserve help and 1^st I want to donate 15% to Title One (low income) Schools.  This is where the majority of my teaching and really, life experience lies and boy could they use some “extra” income now!  I’d also like to donate 5% of income to the La Cocina Program as I love and support their cause.

Check out their website at http://www.lacocinasf.org/

I may not be blogging as much. I have a business plan, application and a lot of research to work on but will do my best to share any new food projects I have, if possible. Thanks for reading and please send lots of love and best wishes my way, this opportunity was made for me, I know it!
PS. I am currently in the market for testimonials if you are interested in writing one please email me at acsinfo@gmail.com.

Essential Fatty Acid Tidbits:

FACT: Your Body Can't Live without Fat.

• The human brain is 60% fat.
• Fat maintains the integrity of the nervous system, your brain's "communication center" with the rest of your body.
• Fat is needed by all the cells in your body: Nerve cells, eye cells, brain cells and even heart cells need fat to survive.
• Your body needs fat in order to properly absorb and use crucial vitamins such as A, D, E, K and Beta-Carotene
• Fat boosts your immune system and acts as a shield to keep out harmful germs and microbes that can cause illness.

 http://www.nahanniriverherbs.com/186

Essential fatty acids (EFAs) are well, like the name says, essential for daily living. Most commonly known as Omega 3 and Omega 6 essential acids are actually categorized by numbers for accuracy and clarity. There are over 52 different varriations of EFAs including Omega 3, Omega 6 and there is also Omega 9.  Part of what is essential that I didn’t realize until recently is not just that I need to put them in my body but how they interact with each other and just how much of what the body needs.

Did you know that the human body requires a 3:1 ratio of omega 3 to omega 6? Meaning that the proper amounts are part of what is “Essential” about them. Here are a few quotes that I found interesting from the internet (I think Wikipedia).

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses, including osteoporosis.^[14]
In the body, essential fatty acids serve multiple functions. In each of these, the balance between dietary ω-3 and ω-6 strongly affects function.

• They are modified to make
• the classic eicosanoids (affecting inflammation and many other cellular functions)
• the endocannabinoids (affecting mood, behavior and inflammation)
• the lipoxins from ω-6 EFAs and resolvins from ω-3 (in the presence of aspirin, downregulating inflammation.)
• the isofurans, neurofurans, isoprostanes, hepoxilins, epoxyeicosatrienoic acids (EETs) and Neuroprotectin D
• They form lipid rafts (affecting cellular signaling)^[7]
• They act on DNA (activating or inhibiting transcription factors such as NF-κB, which is linked to pro-inflammatory cytokine production)^[8]

Research suggests that high intakes of fish and omega-3 fatty acids are linked to decreased rates of major depression.

Basically, the moral of the story (and purpose of this blog) is know what you’re eating and why (to whatever degree you are comfortable with). Don’t take my word for it either, try it out for yourself. Set a weekly goal or challenge about nutrition or whatever area you’d like to improve and see where the results take you.

I’ve been monitoring to make sure I’ve had as close to appropriate nutritional levels as possible (manageable within the circumstance of each day, aka I don’t stress out of the place I’m eating at lunch doesn’t have fish or omega 3 containing foods, I just make sure to incorporate it with dinner or if I missed the mark that day I know I’ll eat it as soon as I can the next). I’ve already noticed a difference in my hair and skin (I started this last week actually) and have refined my challenge this week as I kept thinking I was missing the “mark” on my goal but really, I misunderstood what nutrition is all about. It’s more about an accumulation of vitamins and minerals on a daily basis so the body can do it’s job.  What I eat today is important for how the body will function not just for today but for the next week or month or however long. Ok, ok… I’ll get off the soap box now and have some fish tacos for lunch! :o)

Here's a quick and easy recipe for fish tacos (this photo is from Rachel Ray' website- her's look most like mine). PS the thought of fish tacos used to repulse me until I moved to San Diego and learned what mexican food (and fish tacos) were supposed to taste like. Yum-o as someone might say!

Ingreditents:

Taco:

1 pound cooked white fish (halibut is my favorite but it'll work with any fish, really. made salmon tacos last week and making Ahi tacos today). I pan sear or BBQ

1 package sprouted corn tortillas (or whatever your favorite is or make them homemade), warmed  (bake in oven on low or on a gas burner on low for a few minutes then remove and place in a tortilla warmer (or just before eating)

Slaw

1/2 medium green cabbage sliced as thin as possible and then into more bite sized pieces (or red cabbage is ok too. I've also used crunchy romaine hearts when I'm out)

1/2 cup fresh prepared salsa (cheat and buy in a store OR make avocado cilantro salsa and skip the mayo- see recipe below-SO GOOD!)

1 tbsp canola (or grapeseed or your fav) mayonaise

While fish cooking place tortillas in oven set to warm. Chop cabbage and place in medium sized bowl, add salda and mayo or skip to preparing cilantro avocado salsa and stir until well mixed. Set aside.

On plates arrange tortillas and assemble; fish, slaw and maybe garnish with a little hot sauce, cilantro and/or some more salsa and enjoy!


AVOCADO CILANTRO SALSA

Ingredients: 

1 small green basket of tomatillos (or about 6-7 medium tomatillos).
2 ripe hass avocados
1 bunch of cilantro
1 onion or 3 stems green onions
2 medium jalapeño (and seeds of ONE jalapeno for medium spicy- best to add less and taste, then add more), if necessary)
sea salt
Pepper

Preparation: 

Peel the leaves off of the tomatillos and throw them in the blender until creamy, I needed to add a little bit of water to get it goin'.  Next add the cilantro, jalapeño and onions.  Then with the blender running add the avocado (pitted, just spoon the meat out).  I add the salt and pepper (to taste) and after about 30 seconds stop blending, it should be rich and creamy. Hands down the best salsa ever. You can also roast the tomatillos if you prefer it that way. I used it once for green enchilada sauce it was awesome!

Nutritional Challenge

This week I am challenging myself on just how “healthy” my eating is. I say I eat healthy because I prepare my own meals and they’re generally organic etc., however, I do have my “favorites” and tend to repeat meals, snacks and treats.  I wondered, is variety really the spice of life?!?

As it turns out it is. I found a cool online tool that I used once about 6 months ago and then didn’t make the time for after that. As it turns out my habits are that I don’t always eat enough protein or carbohydrates.  Mostly my carbs come in the form of starchy veggies and fruit and protein comes from small amounts of meat and veggie sources (not soy, which is not enough).  So this week I thought I’d challenge myself to learning how to correct tendencies (even when eating out). I log on to my account at: http://nutritiondata.self.com/user/login

 Enter the food I ate that day, see where I stand nutritionally and know exactly how to balance it out the next day. It’s actually super helpful because I don’t spend time wondering what I should/want to eat for breakfast/lunch etc. I already know I ate too many carbs yesterday and now need more protein (or whatever). It also has a vitamin and mineral breakdown as well as natural food resources on how to obtain them, SO COOL.

If you’re interested in trying this as well (just to see for yourself) it’s super simple!

• Go to the above website.
• Create an account
• Go to Tools
• “      “ Daily needs calculator
• Plug in values and select calculate then add to my tracking
• Search foods by name that you ate and then add to tracking( it will automatically save to My Foods and you can reuse it to add quickly the next time you eat it.
• The next day you clear all quantities and select what you ate and press save and calculate.

If you want to take a step towards this type of challenge but aren’t quite ready for the online tool (I sure wasn’t 6 months ago!) start a food journal and write very simply, like a list of what you ate. Make sure you are ready to take this step as well and your goal/ intention with this is clear (treats are not to feel guilty about eating as a food journal is not kept to fell bad about yourself in anyway but just to bring awareness to tendencies and habits that would otherwise go unnoticed). 

Or maybe choose one area that you'd like to work on. It took me a couple months to figure out essential fatty acids, why I need them and why I should care about appropriate ratios of consumption. (I'll post more on this later if anyone is interested).

Latest Creations & Thoughts...

Here are some photos of my latest creations and modifications to some of my traditional favorite recipes and a couple of ideas:

Kale Salad: 

beginning stage of a modified version from last postings recipe :o)

Coconut Mousse: 

just like it sounds, light and delicious!

 Coconut Meese (inside joke)

Spaghetti squash with meat (turkey) sauce:

 no need for noodles here, SO GOOD and so easy!

Ingredients:                                                                                                

•  1/2 pound ground turkey thigh (this is good for 2 modest servings, adjust accordingly). Brown with a little garlic powder and fresh ground pepper
• 1 can tomato sauce (or several fresh tomatoes,  rough chop and simmer with garlic any other spices like Italian seasoning or oregano and a little oil, simmer 10 minutes, then blend)
• 1 roasted spaghetti squash (wipe or rinse squash, poke holes in squash all around so steam can let out. Bake on a cookie sheet for about 50 minutes, depending on size at 350-400. Make adjustments as necessary. Scoop out the seeds and "guts". Scrape cleaned squash with a fork and put the "noodles" in a bowl with a little olive oil while still warm. This helps them to not dry out., set aside
• Fresh veggies: I used one zucchini and 1/2 heirloom tomato, diced.
• Fresh parsley, about a 1/4 cup minced (I put a little in the sauce, mix in a little with the noodles, while they're waiting ;o) and save a little for garnish)

 "Fake" cleanse vs. Juicing

Sometimes I want to do a cleanse but I'm just not into it, not even a "fake" one (see earlier posting), or I forgot my lunch/ didn't have time to prepare one... so I juice.
Note: the purpose (for me anyway) of juicing is to nourish the body without overwhelming it with food to digest. Juicing will replace one meal and I usually will wait about 4-6 hours or so before eating again (just to get the maximum benefits as it helps to detoxify the body).

There are a couple ways to do this; At home or from a fresh (organic) juice place (sorry Jamba I usually get these at the farmer's market- instead of the chocolates or pastries). 

I have to be honest the best results come from fresh juiced greens and fruit juice (for me about a 60veggie/40fruit ratio) that is probably too green for most but mixed with fruit juice they really can taste delicious. Start 50/50 and when your ready experiment!

This is how I do it:

Method 1: Use a blender and a nut milk bag or fine mesh strainer (and maybe a bowl depending on what you have at home):for the "green juice" then blend with your favorite fresh fruits.Keep the ratio at least 50/50 to start and include one ground veggie like chopped beets and or a carrot (these are best juiced because they're so sweet but you decide).

Method 2: use a juicer. Slice, peel (some juicers you can skip this step) and juice

Method 3: buy it but only if it's fresh (aka you can watch or hear them juice it)

TIME SAVER: Plan ahead!

One trick I use to stay on track is to make two or extra of whatever I'm preparing so I have some food "ready made" on those days you are running late or just don't have time to prepare food.