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Archive for January, 2011

“Everyone Knows Someone Who Needs This Information!” (TM)

Here’s news for senior health, the results of the important EPICOR study and the results of in-depth analysis of the errors in current advice about losing weight. This is an intense week for me, so this will be a shorter posting. If you didn’t finish reading my much longer post last week, then now you can!

___ The news came out recently that walking should be the major way that seniors exercise for health and weight-loss.

___ All about fruit, vegetables, olive oil and the risk of coronary heart disease in Italian women: EPICOR Study, Mediterranean Diet

___ UC Davis Study – Weight-loss focus is ineffective and harmful – so what should you be concentrating on? Read there.

And, there’s a companion site at: Health at Every Size Community Resources.

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Please read more at the Titles Archive Tab, above.

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Best to all — Em

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

You may quote 2 short paragraphs, with attribution to this blog, but to use more, please write for permission to the About Me page, above. Thanks for respecting my copyright.

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“Everyone Knows Someone Who Needs This Information!” (TM)

When Cathie, a Samoan, posted her comment last week, my heart went out to her and her family, for this ethnic group, as the most afflicted by obesity,  symbolizes all our struggles to attain Health. What can help, them and you?

___   Well, the first thing that I am going to say is read all the pertinent articles in the Titles Archive, which is on a tab on the upper navigation bar, as soon as you can! It has my thoughts for nearly 4 years of concerned activism and information to help.

Every family has to have people like Cathie who are sharing the information-gathering needed to help everyone stay healthy. It’s not going to happen without education, as most families have lost the skills and know-how to accomplish healthy eating. Brava Cathie, for starting to advocate for you and your whole family!

___   Meanwhile, be realistic about where you are starting from and realistic about setting goals.

Learn how to measure your body fat properly or get it done by a professional. There are several ways to get answers as to percentage body fat, percentage lean mass etc.

All calorie limits are based on your lean body mass NOT your weight.

My state university’s medical school has a weight research lab where I was measured in a water tank for % fat composition. The Seventh Day Adventist Hospital in my city also had the same bariatric equipment, for a little larger fee. Some gyms may offer this. Ask your doctor where to go in your area.

This is a clearer process than just a caliper skin pinch test, but even that is better than nothing.

The Biggest Loser website also mentions other options, possibly using the same software they do on the show.

___   The Biggest Loser this week showed the doctor telling a 26 year old woman that she was about 60% fat! Neither he or I had ever heard of such a high number for someone who weighed originally about 270 pounds max, after huge weight gain due to inactivity and then lack of concern, as she gave up.

She’d been bed ridden after a car accident 2 years before and her leg muscles had atrophied. Shame on the caregivers for not providing rehab and physical therapy to strengthen the musculature. After all, regardless of her personal health coverage, insurance should have been paying from the car accident policy.

Our leg and butt muscles are meant to be large, vigorous metabolic engines. With almost no leg muscles, she turned into a giant fat popsicle.

___   So, let’s talk about exercise. It should be moderate and consistent.

Use walking to get those leg muscles metabolically active and strong. Aim for a long session, at a conversation pace. Fat-burning does not kick-in until about 45 minutes after you start to exercise, so you need to have 60 – 90 minutes of a minimum exercise work-out, time-wise.

After that 45 minutes, fat-burning kicks in; then you will burn fat until you eat again. As a diabetic, no-one should wait any longer than 5 hours between meals or snacks. Some people will need to eat sooner, especially if you exercised for one long session.

If that’s the case, then maybe break up your exercise into 2 episodes:  walk 50 minutes at lunchtime and 50 minutes after your evening meal, or better – in the morning. Then you get 2 chances to start the fat-burning cycle.

Exercise in the morning is better than at night, if you have the time and (indoor) equipment or the weather and light co-operates for you to safely go outdoors. Otherwise, consider a gym membership where you can exercise, shower-and-dress and head off to work.

___   The simplest diet to accompany this is to be “true” to the needs of your blood type and know the needed proportions of food families.

In any blood group, as Dr. Barry Sears, PhD, founder of The Zone Diet Plan says, make sure that your plate is about 80% covered with low carb vegetables, one small portion (1/4 – 1/2 cup, max.) of a carb vegetable (like regular potatoes, carrots, beets, parsnip, corn, peas, beans or a combo [grains — not used here]), a dash (about 1 teaspoon) of mono-saturated oil (organic extra-virgin olive oil or macadamia or other nut oils [not peanut — which is really a legume]) (I include organic, extra-virgin coconut oil – a special vegetarian saturated fat that forms important medium-chain fatty acids) and a piece of lean protein* no larger or thicker than the palm of your hand (without the finger area) — or 2 eggs, or half a palm size for a light meal — and half again less, for a “snack” (i.e. 1/4 palm = snack) along with unlimited low-carb veggies.

*Lean protein: any fish (I recommend no shellfish), grass-fed beef, bison** or lamb (all the way through, NOT “finished” with feeding grain before slaughter) – look online for farmers who just grass-feed; goat; free-range poultry (if desired; I don’t eat poultry for good reasons) and no pork or fatty cuts of the other meats. ** bison (buffalo) is always only range fed, so if in doubt, use bison, but cook low and slow as it’s not fatty; I suggest ground bison rather than steaks or roasts.

___   Everyone needs to drink at least 64 oz. of spring water — spread through the day. Or, drink an alkaline water, like Essentia or Evamore, unless you have kidney disease or are a high-risk diabetic having problems controlling it, in which case ask your doctor to assess the mineral content of your alkaline water and its impact on your (damaged?) kidneys.

Do NOT drink tap water, especially if it is fluoridated!

No other liquid counts as fluid except water! Everything other than just plain water dehydrates your body — some more, some less but all these other “drinks” leave you with less hydration. Use a pinch of Celtic sea salt to replace vital electrolytes lost in sweat. Do not use sports drinks.

___  Eating by your historical, genetic profile — that is, by Blood Type.

If you are Blood Type O, your diet plan is a moderate animal protein one (preferably cold-water fishes and organic, grass-fed meats) and lots of veggies diet – no dairy, no gluten grains (wheat, oats, barley and rye) approach. Wild rice and quinoa are OK to use, as are nuts and seeds. As a Samoan, Cathie, you are most likely Type O, but you must have a blood test to know for sure.

If you are Blood Type A, stay pretty much on veggies (especially the leafy ones), organic brown rice, wild rice, organic quinoa, organic free-range eggs (kept whole, not scrambled; medium boiled and poached are fine), almonds, almond milk, hemp seed, kiwi, other nuts and seeds — no dairy, no gluten grains if you are overweight — this already shows you are not handling one or more of these highly-sensitive food groups.

(A sub-group of A’s [like me] need a little cold-water fish, weekly.) Make sure you know the cleanliness of the ocean waters where the fish came from. In the USA the source of all fish must be labeled.

If Blood Type AB, then mostly stay with the vegetarian diet just shown, but add a little cold-water fish more regularly – salmon, cod, herring, sardines, mackerel are best.  Same for Blood Type B, although you can get extensive guidelines for these less frequent blood types in the following book.

Get Dr. Peter D’Adamo, ND series of books like Eat Right For Your Type.

___   For diabetics of all types,  de-emphasize fruit and have no juice (except 1 dose of pomegranate daily, explained below in heart health OR use lemon with stevia or agave to sweeten once in a while) (lemon is a natural diuretic, so make sure that you are drinking plain water, too).

___   Each day you need at least one Vitamin C source, whether that’s whole citrus fruit, kiwi, tomato or other decent source.

___   For heart health, kiwi has Omega-3 essential fatty acids, so that’s an important vegetarian source for your heart. Organic walnuts and almonds also have great heart-healthy fats (but buy European almonds, as all California almonds are irradiated!). Get the European nuts online.

Pomegranate is the only juice I allow – 2 oz. of pomegranate will start to clear out arterial blockages if taken daily. Do not take more — it’s expensive, and that’s the clinically effective dose.

Do have beets – they are a source of natural nitric oxide, which your body needs to dilate arteries and keep healthy blood flow. Dr. Louis Ignarro, PhD won the Nobel Prize for this work. Uncooked, raw beets do bot bleed all over the place, so use them but wash them well. If you bought their nutritious tops, then steam the beet greens lightly or stir fry them – eat only a bit of the greens if any of you take Coumadin or Warfarin.

The natural nitrates found in beets are VERY different from the ones used in hot dogs, sausage and other cured meats. Do not use those nitrates; they are a huge source for stomach cancer.

___   Try to take the pressure off your pancreas by eating and drinking in a pH neutral or pH alkaline way. I’ve written lots about how to do this, but this is key, as fat walls off toxins and you have to have tissue alkaline pH to be available to neutralize the toxic acids as they are released in weight loss.

Your pancreas is the source of these pH alkaline buffers, but your food choice can help by adding alkaline foods so the organ has less work.

___   Learn about 8 essential, healing sugars (saccharides)!

These are: mannose, glucose, galactose, xylose, fucose (NOT fructose – from fruit!), N-acetylglucosamine, N-acetylgalactosamine and N-acetylneuraminic acid.  Only glucose and galactose are common in our diets. Fucose comes from seaweed, which is another reason it’s so healthy for us, apart from its minerals. Most of the rest are scarce in our diets, but we need them; that’s what “essential” means!

Not all of these saccharides are sweet-tasting. Some are tasteless; others are even bitter. Strange, huh?

The amount needed is 1/2 teaspoon to 1 teaspoon of all of them, in total, daily. They won’t make you fat or raise insulin levels. In fact, you need them to help you lose weight, heal and boost your immune system! They help prevent cancer, help memory, sleep, prevent anxiety and depression, too.

These healing saccharides also help with levels of blood fats (triglycerides), cholesterol and raise HDL – the good kind. These needed sugars also protect bone and muscle mass. They are a foundation of Blood Type, too. I will write more about them next time.

Sugars are either monosaccharides (1 molecule), disaccharides (2 molecule structure – like lactose, found in milk or sucrose from sugarcane or sugar beets), or oligosaccharides which are 3 – 6 molecular structures (found in human breast milk and plants). Linking hundreds or thousands of monosaccharides together, produces polysaccharides (starch is one kind, as is your liver’s back-up energy source called glycogen).

These 8 essential saccharides are vital for cell communication, for cell structure and for cellular ability to work together as an organism.

But, fructose, from fruits, is NOT an essential saccharide and in its pure form, it is showing to be detrimental. Do NOT use fructose to substitute for table sugar.

As suitable, low-glycemic sweeteners, use stevia or agave nectar (in small portion, once or twice a day). Real, ORGANIC maple sugar (in a small portion, once a day max.) as maple sugar has been shown to be helpful to diabetics. Maple-flavored doesn’t count.

Learn more about these 8 essential healing sugars in “Sugars That Heal – The New Healing Science of Glyconutrients” by Dr. Emil Mondoa, MD.

___   Try to take the pressure off your liver, as it’s your main detox organ. When losing weight there’s lots of residue to be exposed to and have to neutralize (detoxification). Eating organic cuts down the “load”. There will always be metabolic waste and environmental toxins breathed in, but you can cut down food and drink sources by eating organic and not drinking tap water.

___   To have a chance at losing a substantial amount of weight in a reasonable time frame, you have to make healthy food choices (as described above),  with portion control (related to activity level and metabolic efficiency level – basal rate).  Also eat no artificial chemicals in your food!

___   Eat NO table salt. The only type of salt to use is Celtic sea salt or a regular whole sea salt from clean waters.  Regular “salt” is only sodium chloride; it has been stripped of the other 90 or so minerals originally in it.

Your cells mirror the exact waters of the ocean, therefore you DO need the trace minerals which were stripped off. You must not drink sea water, but you can use the minerals which were in it, in small quantities. Learn more from The Grain and Salt Society. Their founder, Dr. Jacques de Langre, PhD,  did copious research. Get these Celtic salts there, if you can’t find them near you.

The products known as “Real Salt” (from a dehydrated ocean in Utah) and “Himalayan Pink Salt” (from a similar source) are not as good in my opinion, as they have been diluted by mixture with other land sediments, possibly distorted by pressure etc.,  but still, even they are much better than regular table salt.

___   Exercise helps oxygenate your tissues which is important as your cellular mitochondrial furnaces need oxygen to “burn” food for energy. There is a product called CellFood from Lumina Health which is a specially-produced oxygen molecule, which is able to reach to the deepest levels.

The formula was made industrially by a Nobel Laureate scientist, Dr. Everett L. Storey, PhD (Albert Einstein called him a “genius”!) and you will be healthier for getting more oxygen into tissues, as long as you are also taking plenty of anti-oxidants: Vitamin C, Vitamin E, glutathione and alpha lipoic acid.

___   Be sure to be getting plenty of Vitamin D3. As a tropical people, now largely relegated to indoor work, this becomes even more important. But, it is true for everyone. I have written previously about this need for Vitamin D3 — be sure to get it only in that form. Read labels carefully. Look up the articles to learn more.

___   Learn about deep-breathing and stress reduction. The adrenaline “drip” from stress, alone, is enough to make you fat! Stress is very powerful chemistry and it is balanced by proper breathing (and/or a quieting yoga practice) which activates the parasympathetic nervous system and stops “flight or fight” tendencies from the autonomic nervous system. Learn about your physiology; it’s fundamental.

___   Get 8 hours of nourishing sleep. Do not underestimate the importance of sleep. If your sleep is interrupted or not of good quality, make sure to get 1 – 2 twenty-minute power naps during the day.

___   Cut-out caffeine sources except for green tea — no coffee, no sodas.

___  No table sugar, tobacco or alcohol if you want to lose weight and the least use possible of any drugs, certainly over-the-counter drugs.

___   Set a reasonable goal of 2lb. a week of weight loss. Your skin can keep up with this pace. If you have lots of water weight, you may lose more than that in the beginning, but it is essential to eat 1,200 – 1,400 calories per day for women and 1,600 – 2,000 calories a day for men — all dependent on height, lean-body weight, basal metabolic rate and activity level. It’s best to keep good amounts of balanced healthy food and up your activity in order to lose weight. You need food to fuel your weight loss. Do NOT starve. It’s unhealthy and sets you up for failure!

At this pace, it’s about 35 pounds of weight loss before mid-June, if all goes well. Let us know how it goes, Cathie, and anyone else who joins you!

These are the biggies that I suggest, that I can put in one post. If I think of something really necessary, I’ll add it during the week.

But this is a good start off plan – beginning by just the plate proportions of the various food families and the correct ones for your blood type and to start consistent, gentle exercise, drink your daily water quota and get quality rest.

Best to Cathie and family. Best to all — Em

ADDITIONAL READING:

Mannose – Help For Diabetics

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“Everyone Knows Someone Who Needs This Information!” (TM)

I cannot express the grief I feel about the senseless carnage which took the life of this gracious, bright and loving child in Tuscon, Arizona last week. I will miss you, Christina Taylor Green, and mourn all the good you could have contributed to the world, if given the chance.

A few days ago, your Spirit returned to Source from whence you came; today, your Earth Mother holds you close. Now safe. Rest. Your job is done. Now, it’s our turn.

As I am trained in Psychology and Education, I continually read the articles about how the mentally-ill and mentally-vulnerable are not being attended to (starting in the ’80s with Reagan), and without a caring and effective life-line, this young man’s poor choices can be the senseless result.

Tonight, CBS News anchor, Katie Couric, reports that 30% of Americans have some form of mental illness, 5% of them with severe cases. I think a lot of this is from decades of casual drug use among many Americans – parents (drug use before, during and after – affecting genetics and parenting skills), sometime-to-be parents and kids.  And the other major source: decades of poor nutritional choices among even more people with jeopardized or broken genetics and / or biochemical imbalance as a result. And, for some, it is poverty which causes poor nutrition, but it can have the same results.

In this incident, so many lives needlessly lost, and mostly because the talking heads – official and otherwise – have raised the level of disrespect and unsupported rhetoric SO high.

They had better be reversing this in the halls of Congress, the halls of FOX News, radio chat shows and in the churches and organizations of hate and vitriol.

Let’s see statesmanship, civil and honest discourse which attempts to find common ground and compromise; let’s aim for a centrist agenda. All that counts is the Good of the Nation, not corporations, special interests, power-mongers. It needs to be central and all that is attended to. Get to The People’s Business, only.

And, healthcare reform needs to be settled, fairly, now!

For, without access to preventative care (and at a fair fee which people can afford), the nation cannot have a citizenry with a healthy, trim and  vigorous body,  and with a mentally-stable, well-nourished mind. This nation’s destiny is at-risk in ever-increasing increments, from within and outside our borders, and we are turning into weaklings.

Whether it be the drug-cartel violence at the Mexican border and the havoc their product produces in our vulnerable young people, while society is ineffectually fighting it OR whether it’s China with their aggressive, ready, million-man army (and it’s successful recent missile tests), the world is very scary at the moment.

We can reverse ALL this if we work together and don’t disengage.

Each of us has to become an instrument of positive change, like Gabe Zimmerman and Rep. Gabrielle Giffords were trying to be, and like the interested, involved citizens, who attended her Meet “N’Greet “Congress on your Corner”.

Our prayers are with all the families.

As balm for Christina’s family, John and Roxanna Green, their 11 year old son Dallas and extended family, as well as for the others personally touched by the larger tragedy, we pledge this as a time for reflection.

Figure out what you can do to make the world around you a better place.

Start small and keep working. No endeavor is insignificant. Just start. And, hold your elected officials’ feet-to-the-fire. Pay attention to what they are and what they are not doing on your behalf and the Nation’s behalf.

Things just can’t be business-as-usual because, for decades, the People’s Business has NOT been done!

Listen to and READ many sources. Get many points of view. Then, make your own opinion. Next, work to make your voice heard.

At the same time, settle on a set of steps as to how you can make your own and your family’s “lot” better if these officials act, and even more if they don’t act!

The American Dream is, at best, on hold. Whether we can speak of it in a hopeful Future, depends on us seeing the return of a vibrant, reasonable-size middle-class. THAT  will determine the fate of our country.

And, in turn, this time, the middle-class has to help those below them better than they did before.  And, all of us need laws to put the top 1% – 2% of the wealthy on notice, that the land and money and power grab is over.

Get Campaign Reform in place and that cuts off the power-mongering immediately!

When this Congress and this Executive can kowtow to special interest and pressure from the powerful to enact tax-cuts for the wealthy, giving away another 800 billion dollars of now uncollectable tax money from the wealthy, officials are left with unacceptable choices for making “cuts”.

Only trying to tear-down so-called “entitlements” for those who paid into these systems and now need them OR for the most-needy, least healthy of us who need the services is a heinous, unfair plan to be thinking of as the source of fiscal re-balancing.

And, for the military spending-cuts, their wisdom remains to be seen.

But, clearly, the wealthy 1%-2% are NOT paying their share and have undue influence while owning more than 50% of the wealth of this wealthiest nation in the world. And, no, the science shows that their wealth does NOT “trickle-down” nearly as much as it should. They actually don’t stimulate the economy with their money.

America needs to be better on all levels and I think her citizens must insist upon it and contribute their own actions to Positive Change.

So what, that Congress voted to extend the tax-cuts for the wealthy. Go back, re-visit the issue and re-craft the Law. That’s where huge change needs to begin.

And, the Federal government needs to make sure that the states don’t go under. The purse is too unbalanced in Federal favor. The states are the one’s best able to deliver what their citizenry needs, and several are destitute, or on the brink.

More than 30 states cut their mental health budgets, by a total of 2 billion dollars, and that’s part of why there is a lack of treatment options. It opens the chance for these tragic occurrences, and people have to be willing to alert authorities to those who are behaving irrationally, with a strict set of published criteria, so that the system is not abused.

Nothing is cast in stone, but when people are “hurting” as desperately as many people are, without acknowledgment that means anything concretely, then more trouble can happen.

So, let’s make sure we are walking in a better direction. It starts with each of us. Tell your Congress that you want the tax-cuts for the wealthy revisited and that you want real healthcare reform, with the public option as a central underpinning. Hop to it!

I received an email recently, and part of it said:

“They say it takes a minute to find a special person,
an hour to appreciate them,
a day to love them,
but then an entire life to forget them.”

That’s how I feel about you, Christina. May your Light always shine in our hearts, and may we be worthy of that.

Best to all — Em

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please respect my copyright. You may quote 2 short paragraphs, but for more, please write for permission at the About Me tab, above. Thanks.

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“Everyone Knows Someone Who Needs This Information!” (TM)

As the first week of 2011 closes, I want diabetics to get back on track and start to really plan out healthy meals. So, the recipes I’m suggesting today were chosen to help you either: detox from all that celebrating, keep you protected better from random viruses and be easy to make some parts ahead or recipes that respect your time in the morning so that you can get a warm breakfast!
========================================================

At Elizabeth Andoh my favorite Japanese cook (who is a 40 year resident American in Japan), states: “More than a thousand years ago, the savvy Japanese spoke of watari-dori (“migrating birds”) coming from the Asian mainland in wintertime … bringing with them the possibility of flu-like viruses! Eating nanakusa-gayu on the 7th day of the new year is believed to strengthen resistance to infection and colds.” Her more traditional Nanakusa Gayu recipe is at that link, too.

Nanakusa, literally 7 Spring grasses, are vitamin and mineral rich herbaceous leafy and flowering greens. The classic seven are:

___ seri – water dropwort / like watercress
___ nazuna – shepherd’s purse
___ gogyou – cudweed
___ hakobera – chickweed
___ hotoke no za  – henbit OR konitabirako – nipplewort
___ suzuna – kabu turnip and tops
___ suzushiro –  baby daikon radish and tops

So, in a gentle way, use a soothing, cleansing recipe of renewal that still feels appropriate as the end of 2011’s first week closes. It’s a welcome break from complicated meals.

Borrowing from the Japanese tradition of Nanakusa Gayu, The 7 Grasses Soup for New Year, which was traditionally eaten around Chinese New Year, in February (both cultures used the lunar calendar until recently).

There’s little or no natural, wild-crafted herbs to be gathering from the land at this month in much of Japan, so trying to fit this in 6 – 8 weeks early,  to comply with the legal Western calendar, before “real Spring” comes is now problematical.  So, now it’s all hothouse and very little foraged (which compromises the plants, as wild-crafted plants are SO much more vigorous and nutritious).

This is for a simple dish of little more than rice and greens — which promises wealth, good luck — you get a healthy, clean start to another year.

Traditionally, this is a rice porridge (congee), slow-cooked in a heavy pot and it becomes glutinous (like mochi). It requires seven different, distinct herbs and greens but outside Japan, if you don’t have an excellent Asian market carrying the herbs now, then use creativity to replace the typical Japanese herbs with ones more easily obtainable locally.

AND, I suggest, that you make it a new consistency which appeals more to Westerners. I have to say that I have never liked mochi or congee (but this traditional porridge is great for old folks and young children, as well as those with delicate health).

In this soup version, leeks, celery and parsley and more are used, as they are more tasty than many other bitter herbs and vegetables. Yet, those bitters do have their place in helping to detoxify, so don’t be afraid to use cilantro, kale, mizuna, and (gasp!) — broccoli rabe and more (not for me tho’ — broccoli raab is WAY too bitter – I love the others).

My version also differs significantly in consistency from the traditional, by using cooked, steamed organic brown rice almost at the last minute, keeping the grains whole and distinct, and creating more of a soup than a porridge in the end — although my addition of the quick-cooked quinoa gives an underlying unity and smoothness, as well as complementary protein.

It is warming, soothing and quick.

Though the greens wilt down, this recipe still makes a lot of food, so you can easily halve the recipe unless you need that many servings.

You may want to keep the rice on the side for future leftovers. Don’t put it into any left over soup, again, until serving time OR use the rice for something else, like a veggie stir-fry.

=========================================================

EM’s NANAKUSA-SHIRU

Serves 8 – 12

1 med organic leek, cleaned *, sliced into thin half-moons
2 stalks organic celery, with leaves, chop OR more traditionally 1 medium organic turnip and its greens – dice root, and rough-chop greens **

2 cloves garlic, minced
1 piece Kombu seaweed, about a 3″ square
5 -6 C filtered or spring water
3 – 4 T organic Aka (Red) Miso paste (refrigerated tubs at health stores)***
4 C pre-cooked, organic brown rice (make room temperature as chop veggies)
1/2 lb fresh organic kale, chop stems thinly and julienne the leaves thinly
1/2 lb organic fresh baby spinach and / or baby bok choy – sliced small and / or fresh organic romaine (cos) lettuce, chopped OR a combo
1 small diameter daikon radish and tops
1/2 C organic parsley OR cilantro – rough chopped (just as add, if cilantro)
1/2C organic quinoa – washed well in a sieve

Garnishes:

Sesame Seeds (Gomasio)
Red Pepper Flakes (Optional)
Plum paste / shiso leaves

Set a large stock pot with the water, on the stove on moderate heat. Add the leek, celery, garlic, (turnip and / or daikon – if using), kale stems, (bok choy stems – if using) and the square of kombu.

Bring it to a boil, and then reduce the heat to a gentle simmer. Cook 15 – 20 minutes, until the garlic has mellowed and the veggies have softened. Carefully remove the slippery kombu with tongs or a flat ladle, and slice it into bite-sized pieces (use kitchen shears) before returning it to the pot.

Add in the washed, uncooked quinoa, room temperature cooked brown rice, along with all of the remaining greens and herbs. You may need to add the greens in batches, stirring each one in gently – start with the kale leaves as it takes the longest. Wait until wilted enough to make more room in the soup pot before adding more. Cook for just 2 more minutes after the last batch, and turn off the heat.

At the very end of cooking, in a small dish, place the miso paste, and add in a splash of water from the stock pot. Mix well so that the miso is completely dissolved and no lumps remain and it is “soupy” enough to immediately incorporate into the soup (you do not want a bunch of miso in any spot). Pour the miso liquid back into the pot, and stir to incorporate, as you serve the portions OR divide proportionately into the bottoms of the soup bowls before ladling in the soup. Miso should not be boiled.

Ladle portions into bowls, including a good amount of broth for each one. Top each serving with a light sprinkling of toasted sesame seeds and red pepper flakes OR with the plum paste.

NOTES ———————————-

* make an “X” in the top of the leek shaft and expose the section where dirt can collect. Wash well and then cut the leek shaft into the sizes and numbers you want. Half-moons are recommended.

** Select seven fresh local herbs and greens – others not listed above could include: dandelion leaves , Swiss chard , mache,  purslane, watercress

*** I only have white Barley miso in the refrigerator at the moment, so I’m using it. Don’t go buy Red Miso if you already have another kind. Miso gets used slowly.

REFERENCE:
Nanakusa Gayu recipe
A Westerner’s Nanakusa Gayu recipe
Tokyo-style Nanakusa
A Simple Nanakusa Gayu

======================================================== those unfamiliar with American Southern New Year Traditions, look at
the recipes at Dr. Timothy Harlan, MDs New Year recipes

========================================================

EM’s BREAKFAST EGG MUFFINS

(a kosher, expanded version loosely-based on Jessica Seinfeld’s recipe)
Makes 6
Prep: 30 mins

6 slices no-nitrite pastrami (get at Trader Joe’s) OR 4 ozs. no-nitrite Lox (also at Trader Joe’s) OR 4oz. white kamaboko* (all optional)
6 Omega-3, free-range eggs
1/3C   non-dairy milk OR organic milk** (still kosher if using lox)
1/4 t (Celtic) sea salt
1/8t fresh-ground black pepper and a teeny pinch of cayenne (optional)
6T Parmesan cheese or vegetarian almond cheese
1T organic parsley OR cilantro, chopped
3T hummus from Trader Joe’s – OR mashed, cooked black-eye peas – seasoned w/ some garlic /sea salt, as needed OR add canned gingko nut in the middle of the muffin – halved or quartered for young kids

3 English Muffins or Bagels

selected vegetables and fruits — see below

olive oil to prepare the muffin tins OR non-stick cooking spray
six standard muffin tins – metal or silicon ones

1. Coat the cups with some vegetable oil OR use non-stick cooking spray).

2. Prepare all the ingredients:
Chop the meat / fish and greens the night before. Prepare the mashed peas, if using. Prepare veggie or fruit sides that won’t darken while waiting.

3.In the morning, gently whisk the eggs, milk and spices. Add the hummus / peas to the eggs and mix well. Add the meats / fish and greens.

4. Divide the egg mixture evenly among the prepared cups. Top with cheese.

5. Seinfeld has you bake it too high, at 400 °F (200 °C) for 13 – 15 minutes or until the eggs puff and are cooked through. Let cool slightly. Release from cups. This would have de-natured the egg protein. Here’s the solution …

So, I prefer to put the muffin pan in another pan filled with about 1 – 2 inches of hot water, and make them in a 325F oven until a knife comes out cleanly.

6. Serve with English muffin half or a bagel quarter, sliced into 3 horizontal pieces. Add and more “veggies” on the side, like tomato or avocado (both are fruits) lettuce, sweet potato slices, and red bell pepper hearts for Valentines Day!

* kamaboko is a Japanese steamed white fish cake. It often comes on a cedar board and is a cyclindrical half-dome shape. Do not get the red dyed one! Go to a great Asian market, preferably Japanese.

** do not use ultra-pasteurized milk. It is heated too high for too long. It’s a dead “food”. Trader Joes has some organic, pasteurized milk, not ultra-pasteurized; read the labels.
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I hope you start 2011 off well. Use these recipes as tools, as you need them.

More science next time, probably, unless I decide to cook more!

Best to all — Em

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(c)2011 Em at https://diabetesdietdialogue.wordpress.com

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