A Sensational Creation

Hi Friends,

I thought I would share a great article by Jim Earles that I have had in my arsenal for a while now. In brief it goes through each of the artificial sweeteners out there, how they came to be (including political ties etc.) and what effects they have on our bodies. On the other side of the spectrum there is information given regarding healthier sweetener options that one can use to break free from the shackles of sweetener addiction.

http://www.westonaprice.org/modernfood/sugarfree_blues.html

Enjoy!

Recently, in my nutrition course we’ve been talking shop about digestive physiology and how it is tied to so much of what goes on in our bodies. Really, if you think about it our fuel comes here first! If this pathway is blocked for any number of reasons then we can eat all of the things that we think are good for us without seeing results to health conditions because we just aren’t getting the proper nourishment to the blood stream.

Below is an excerpt of the report that I put together for this section. It is based on a case study of a person with symptoms of high gastric acid/acid reflux and takes medications daily for this problem. My determination is that this person is actually dealing with low gastric acid which has very similar symptoms but can host many immediate, obvious symptoms but some that aren’t so obvious. One simple thing that I find I’m much more conscientious of is chewing. Try it out for yourself, chewing can make a big difference in the way your digestion works.

Please don’t hesitate to let me know if you have any questions!!!

Overview
The stomach is located just beneath the heart and under the rib cage and is connected after the esophagus by the cardiac sphincter and before the duodenum section of the lower intestine by the Pyloric sphincter and acts as our body’s blender. The stomach produces hydrochloric acid and digestive enzymes that help to break down foods into a soupy mixture called chyme for further digestion and absorption occurring later in the digestive tract, as well as neutralize harmful pathogens that may have entered the digestive process through foods. (Lipski, 2005, 23) (Hudson, 2009, 212)

Digestive Function
The parietal cells within the stomach lining are responsible for producing hydrochloric acid (HCl), which pairs with pepsinogen secreted by the chief cells (G-cells) to form pepsin, the key element in breaking the bonds of proteins into their amino acid components. The levels of HCl and pepsinogen are regulated by hormone signals called gastrin (Hudson, 2009, 212). The stomach also creates an enzyme called lipase that starts the breakdown of fats, which will ultimately be completed by the bile produced from the liver. Bile from the liver is stored and released by the gall bladder into the duodenum once the chyme travels from the stomach through the pyloric sphincter. (Lipski, 2005, 24)

The parietal cells also produce Intrinsic Factor, a protein product that binds with Extrinsic Factor, better known as Vitamin B12, to make it absorbable by the ileum section of the small intestine (Hudson, 2009, 213). Gastrin is thus also responsible for maintaining the levels of Intrinsic Factor produced (www.wikipedia.com). Vitamin B12 is very important for the formation of red blood cells, DNA synthesis, and the creation of the myelin sheaths that insulate nerves. (Hudson, 2009, 213).

The stomach’s acidity also helps to ionize minerals that come in through our food. These minerals are used in all cellular chemical reactions in the body.

Alcohol, water and certain salts are absorbed directly into the blood stream from the stomach. Everything else we ingest is absorbed further down the digestive tract. (Lipski, 2005, 24)

The mucosal lining (mucopolysaccharides) of the stomach produced by mucous cells protects the stomach from this highly acid environment (2.0 typically on the pH scale) that would literally digest itself without it. Prostoglandins are chemical messengers that keep the mucosal lining active and continually repairing itself. Gastric ulcers are the result of deficient mucous where the HCl breaks through and causes holes in the actual stomach tissue. (Lipski, 2005, 23)

The levels of hydrochloric acid and Cholecystokinin (CCK) hormone found in the chyme speak directly to the speed of emptying from the stomach into the small intestine and the levels of pancreatic enzymes produced and released into the duodenum that continue the digestive process (Hudson, 2009, Lecture 2 – Small Intestine & Large Intestine) (www.wikipedia.com).

Figure 1: The Control of Stomach Acid (www.wikipedia.com)

Immune Function
The extreme acid nature of the stomach (2.0 typically on the pH scale) is the initial location where harmful pathogens are killed off. If the hydrochloric acid levels are low (being more alkaline and heading toward neutral on the pH scale), pathogens have the opportunity to grow and travel further into the digestive tract causing other major health issues and possible food poisoning (Hudson, 2009, 212) (Lipski, 2005).

Problems with the Stomach
Many complications can arise within the stomach including; deficiency of parietal cell function, gastric ulcers due to depletion of the mucosal lining of the stomach, gastritis or inflammation of the stomach lining typically caused by overuse of alcohol or nonsteroidal anti-inflammatory drugs (NSAIDs), cancers and Helicobactor pylori bacterial infections. (www.wikipedia.com).

With age, or the use of stomach acid-reducing drugs, the parietal cells produce less HCl and Intrinsic Factor. Low HCl levels in the stomach reduce the ability to break the bonds in proteins and fats, and causes the pancreas and liver to work overtime to compensate with pancreatic enzymes and bile. As a result, there can be malabsorption of nutrients in the small intestine because they aren’t in an optimal elementary state to be drawn into the blood stream through the microvilli. Unbroken-down food can also start to ferment in the digestive tract, causing symptoms of acid reflux, extreme fullness, gas coming from both ends, bloating, constipation and general burning. Lower HCl levels also reduce the ionization of major minerals including calcium, zinc, iron, copper and magnesium, which are needed for the over 35,000 cellular chemical reactions that occur in the body every second. (Hudson, 2009, 212). Low levels of Intrinsic Factor (also produced by the parietal cells that make HCl) can also be very detrimental in causing a vitamin B12 deficiency. This reduces the body’s ability to produce the myelin sheath around its nerve cells (reducing nervous system function), create new red blood cells, manufacture cells through DNA translation, draw oxygen into its cells, dementia, fatigue, depression, and muscle weakness. (Lipski, 2005, 24-25).

Restoring Health to the Stomach
Reducing the amount of acid-reducing medications, processed foods, and stress, while introducing gastric acid aids, digestive enzymes, probiotics, diverse and nutrient-dense organic whole foods, good protein sources, and lowering stressors will help to create a better environment for the stomach to work at full capacity and repair itself. Proper chewing and adequate amounts of pure water will help the stomach break down foods into their base components and ready them for further digestion and assimilation in the small intestine. This lightens the load on other organs that work hand-in-hand with the stomach in digestion, such as the pancreas and liver. Introducing seaweeds and mucilaginous foods will sooth and disinfect damaged surfaces, such as those caused by erosion in the esophagus, gastric ulcers, and duodenal ulcers, as well as relieve constipation and help muscle rhythms get back on track (www.naturalhealthweb.com, Weed). Incorporating more soluble and insoluble fibers will help to strengthen the muscles needed in peristalsis and keep foods moving in the right direction, and in a proper time-frame. This will support immune function by speeding up the time that digestive byproducts and toxins are reabsorbed in the large intestine further down the road.

*bibliography
Lipski, Elizabeth, Digestive Wellness, New York, McGraw-Hill, 2005
Bauman College, Nutrition Educator Handbook, 2009, NE102 – Digestive Physiology
Murray, Michael, The Encyclopedia of Healing Foods, New York, Atria Books, 2005

Drugs.com, “What is Protonix”, Internet based information; Copyright 1996-2009 Cerner Multum, Inc. Version: 4.01. Revision Date: 02/04/2009 11:27:03 AM. http://www.drugs.com/protonix.html

Drugs.com, “What is Zantac”, Internet based information; Copyright 1996-2008 Cerner Multum, Inc. Version: 5.05. Revision Date: 03/24/2008 3:29:24 PM. http://www.drugs.com/zantac.html

Ann D. Sawyer and Judith Bachrach, MS Recovery Diet, New York, Avery Books, 2007 http://www.msrecoverydiet.com/

Smith, Richard “Probiotics And Acid Reflux – Marriage Made In Heaven?.” Probiotics And Acid Reflux – Marriage Made In Heaven?. 3 Jun. 2007. EzineArticles.com. 9 May 2009
http://ezinearticles.com/?Probiotics-And-Acid-Reflux—Marriage-Made-In-Heaven?&id=591018

Wikipedia, “Probiotics”, Internet based information; This page was last modified on 8 May 2009, at 18:37 (UTC).
http://en.wikipedia.org/wiki/Probiotic

Wikipedia, “The Stomach”, Internet based information; This page was last modified on 9 May 2009, at 01:02 (UTC).
http://en.wikipedia.org/wiki/Stomach

Susun S. Weed, Natural Health Web, “Seaweed is an Everyday Miracle”, Internet based information, Copyright © 1999 Self Improvement Online, Inc.
http://www.naturalhealthweb.com/articles/weed11.html

Tags: News, nutrition

Before going through the Natural Chef program at Bauman I would cruise through the bulk section at the Berkeley Bowl and bypass most of the items out of sheer lack of knowledge of what they were and how to use them. I have found that most individuals that I know tend to do the same. I am starting this series to introduce you to a variety of grains that you may have seen in your local market but have never used, giving you nutrition information, basic tips on preparation, recipes and tid bits on their historic uses.

The first grain I want to share with you is Millet. Millet is one of the oldest grains found to be used in Africa, Northern China and the Korean peninsula and was more prolific than even rice as a staple food in these areas dating back to almost 7000 BC. Millet is a very small, round cereal grain with a mildly nutty flavor and a creamy texture. It is cultivated in fairly arid temperatures but is consumed in most parts of the world today. It is also a very versatile grain and can be prepared like wild rice, flatbreads, porridges or milled into flour and used as a gluten-free flour substitute.

Nutritionally speaking, Millet is not closely related to wheat and is a great gluten-free alternative for those that have intolerances, allergies, celiac disease or are dealing with other conditions that need a reduction in gluten like MS or candida. It shouldn’t however, be consumed in great amount by people dealing with thyroid conditions as it does have a mild thyroid peroxidase inhibitor. Millets contain approximately 11-15% protein (similar amount as wheat) and are also rich in fibre, B vitamins, folic acid, calcium, iron, potassium, magnesium and zinc. Uniquely, millet is not acid-forming when metabolized which helps to alkalize the body unlike many other grains. It also contains natural lecithins and choline which help maintain healthy cholesterols.

Here is a simple savory recipe to try. This recipe was an improv idea but really turned out to be quite fabulous. I could see them being on their own as a snack with a little butter or as a wonderful addition to many meals like black bean chili or the caramelized onion and brussel sprouts that accompanied them in the original dish.

Spicy Millet Muffins
*makes 14-16 muffins
2 1/4 cup whole wheat pastry flour
1/3 cup millet
1 Tsp baking powder
1 Tsp baking soda
1 Tsp fine sea salt
1 jalapeno seeded and minced fine
1 Tbsp toasted cumin seeds
2 Tbsp toasted pine nuts
1 cup buttermilk
1/2 cup olive oil
1/2 cup agave
1 egg whisked

Preheat oven to 400 degrees Fahrenheit.

Oil a 12 cup muffin tray and line the bottom of each with cut parchment paper (you may want to do 2 pans as this recipe makes a little more than a dozen).

Mix all dry ingredients with the jalapeno, toasted pine nuts and the cumin seed. Mix all wet ingredients together then fold into the dry ingredients until incorporated well.

Fill each cup 3/4 full and bake for approximately 15 minutes. Let cool and remove from tin.

*bibliography
http://www.alive.com/2102a5a2.php?subject_bread_cramb=491
http://en.wikipedia.org/wiki/Millet
http://www.todaysdietitian.com/newarchives/tdmay2007pg10.shtml

Tags: recipes

A friend of mine introduced me to this simple recipe in culinary school and it is now one of my favorites. Not only is it a very healthy alternative for kids but adults too can enjoy.

Avocado Cocoa Pudding

Ingredients + directions
3 whole  avocados (haas or florida work best)
½ cup  water
¼ cup  agave syrup
¾ cup  cocoa powder
Sea salt  
 
Directions:
Blend avocados in a food processor adding water a little at a time until a silky texture has been created. Add agave, cocoa powder and a pinch of salt. Blend well.

Once you have this pudding base you can simply eat it plain or use is as a dip for yummy fresh fruits or any of your favorite dessert recipes that call for pudding. Avocados really give a texture that is so true to conventional puddings that are found prepackaged or made from a boxed powder.

Avocados are actually a fruit and offer natural monounsaturated fats that are great for cell development in rapidly growing children, especially in the brain. They also offer more potassium than bananas and are very rich in many vitamins including E, K and the Bs while having an extremely high fiber content composed of 75% insoluble and 25% soluble. Avocados also have a dense proportion of Lutein, an antioxidant to help maintain the health of eyes.

Have fun with this recipe and I bet your kids won’t even notice a difference.

Bibliography
Wikipedia – Avocados
Avocado.org

Tags: recipes

So friends… we are now approaching a new year and I wanted to wish you all so much happiness, health and vitality for a rockin’ 2009. 

This past year was by far one of my most challenging to date but also one filled with so much love. I have been blessed tremendously with the support of my husband and of so many other loved ones to pursue this path. I look forward to so many more great experiences and opportunities in 2009 as I grow and can spread my excitement for nutrition and food out into the world.

Thank you all so very much for being a part of it all!

This holiday season seems to be one that many are struggling more than I can recall. We are all feeling the pangs of the economic strife now and it feels harder to open your wallet and give. But we don’t have to let these hard times dampen our spirits, especially while surrounding ourselves with loved ones this holiday season.

The youth of our country hold the future. Numerous kids today don’t have the opportunity to use their full potential due to poverty or disease. This will make a huge impact on our world to come. We should take this responsibility now to ensure that our youth have all of the tools that they need to grow up and shape their opportunities for the good.

There are so many organizations that work very hard to bring aid to those that truly need it but they too need help in order to continue their efforts. Here are just a few organizations that could really use a helping hand:
 
http://www.cookiesforkidscancer.org
Cookies for Kids’ Cancer is committed to raising funds to support research for new and improved therapies for pediatric cancer. Through the concept of local bake sales, Cookies for Kids’ Cancer provides the inspiration and support for individuals, communities, and businesses to help fight pediatric cancer. Their cookies are made with all natural ingredients and baked to order. You can either buy cookies direct from their site or hold your own bake sale.

http://www.allstars.org
The All Stars Project, Inc. (ASP) is a non-partisan, non-profit 501(c)(3) organization dedicated to promoting human development through the use of an innovative performance-based model. The ASP creates outside of school, educational and performing arts activities for thousands of poor and minority young people. It sponsors community and experimental theatre, develops leadership training and pursues volunteer initiatives that build and strengthen communities.

http://www.larkinstreetyouth.org
The mission of Larkin Street Youth Services is to create a continuum of services that inspires youth to move beyond the street. We will nurture potential, promote dignity and support bold steps by all.

In addition to these organizations, there are so many more in your area that could use your helping hand.

Keep your hearts open this holiday season and share what you can to help make someone else’s holiday all that merrier!

Thank you and best wishes for a joyous holiday season and a prosperous 2009 new year!

Greetings and Welcome to A Sensational Creation!

Here you can find out more about the Natural + Therapeutic chef services I offer as well as great tidbits of nutritional information and recipes to tantalize not only your tastebuds but all of your senses.

I’m really excited to share my passion for whole foods and how they can benefit your health and vitality and ensure healthy pregnancies and healthy families.

With that said… I have a tasty and simple recipe for you!

Cashew Macadamia Nut Butter + Fresh Berry Jam

For me, growing up in the mid-west was full of mundane staple foods, one of them being the PB+J sandwich. It was something cheap and easy my mom could make and count on the fact that it was filling. What my mom didn’t realize was what actually went into them. Per Jif.com the ingredients that make up their regular creamy peanut butter are: roasted peanuts, sugar, molasses, partially hydrogenated soybean oil, fully hydrogenated rapseed and soybean vegetable oils, mono and di-glycerides and salt.

I want to show you a fun way to make your own natural nut butter and jams that have far more flavor and none of the ingredients or preservatives that you don’t want.

Ingredients + directions for Nut Butter
1 cup  organic raw peanuts
2 cups  organic raw cashews
1 cup  organic raw macadamia nuts
¼ – ½ cup  organic peanut / cashew / macadamia nut oil
2 Tsp  course natural sea salt
3 Tbsp  agave syrup

Kitchen Tools: Cuisinart Food Processor
Directions:
In a food processor blend together the nuts with the salt and agave and start with 2-4 Tablespoons of the nut oil. Depending on how oily the nuts are you may need more or less of the oil to get the appropriate desired consistency. Blend for a fairly smooth consistency.

Ingredients + directions for Jam
* This recipe can be used to make all kinds of fruit jams like: persimmon, apple, blueberry etc.
1 basket  red raspberries, rinsed and dried
1 basket  black berries, rinsed and dried
2 Tbsp  rapadura or evaporated cane juice
3 Tbsp  honey
1  lemon,  juiced
1 Tbsp  butter or ghee 
 
Directions:
Heat sauce pan over medium heat. Place raspberries and black berries in the sauce pan to heat through. Once berries start to release juice start mashing coarsely with a hand held potato masher (won’t take much). Add rapadura or evaporated cane juice, honey and juice from one lemon. Bring to medium high heat to reduce and dissolve sugars. If foaming occurs, add butter or ghee and stir until foaming dissipates. Reduce for another 5 minutes. Place in mason jars warm to cool. Once room temperate cover and place in refrigerator to set for approximately 2 hours (overnight recommended).

Enjoy! These recipes are great not only for PB+J sandwiches but you can use to dip fruit and veggies in as a snack or use in baked goods.

Tags: recipes