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Posts Tagged ‘Monterey Bay Aquarium’

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

Hippocrates said “Let food be thy medicine”, and food can be very effective if you are eating the appropriate, natural, organic, whole foods. This is critical because diabetes is NOT being treated effectively by mainstream medicine. They won’t cure it, and in many cases it can be cured (or helped more than mainstream does) by using natural protocols, which support your body’s attempts to return to Health.

In addition to watching where foods stand on the Glycemic Index; what their nutritional profiles are;  whether they help to detoxify your tissues and their pH (internally when being metabolized), there are synergies to foods and ways they signal our body-systems which drugs really cannot mimic successfully, although they sometimes attempt to.

Foods are powerful Medicines. They, along with movement, pure water, sunlight and calm are our best medicines. Diabetics and pre-diabetics need to utilize all these natural therapies.

With all this in mind, paying “extra” for organic food is one of the best ways that you can protect your family’s Health, and this is critical for our children and grand-children who will grow-up their entire lives before the ravages of the chemical-land rape can gradually be forced to subside and naturally degrade, if we mandate successfully so no more is applied.

If you have to watch your food dollar and want to spend it  wisely, then target your organic purchases to:

___   Whole grains, only (if you use grains) – make sure to use NO enriched flours or products with enriched flour (read the labels). Apart from less and less-complete nutrition, these products contain a synthetic B1 vitamin known as thiamin mononitrate — all nitrates are to be seriously avoided (lunch meats, sausage, salami and hot dogs are another man-made nitrate source), unless they occur in whole foods (where there are natural counter-balancers). 

Organic quinoa (pronounced “keen-wah”) and its cousins, organic buckwheat and organic amaranth are really fruits, but they are used like grains. All of these are complete vegetarian protein sources and do not harm your thyroid, as plain soy foods do.

Whole grain, organic brown rice is the least allergenic of all the grains, and a moderate, starch-based diet from this keeps Asians slim. Studies show this type of small amount of brown rice + lots of organic vegetables (especially organic dark, leafy greens), few fruits, little to no dairy and naturally-raised animal protein or organic beans is the way to go for good blood sugars and good weight control.

___   Only organic beans (you’ll probably have to buy them in bulk at the natural foods store, but they do exist). Do not use soy often or at all. Only use  fermented soy products, and organic ones: tamari sauce, miso – and natto, if you can stand it. Tofu is disallowed, unless you find a fermented one (rare).

Also, I hesitate to mention using anything canned, for unless stated otherwise specifically, all modern cans are lined with Bisphenol A. The American government finally wants it removed from baby products, especially baby bottles and toys, but babies become toddlers very quickly! They are not protecting toddlers (or the rest of us) from the hazards of this plastic coating inside canned food tins!

I now use my crockpot to make organic beans (after soaking overnight, discarding the water). I then cool, package and freeze the cooked beans. This has worked well, and is a lot healthier than canned beans, while just as convenient. It’s mostly a hands-off process although it requires planning, once in a while (as I make a big batch, when I do this).

___   Herbs and Spices which support your biochemistry, especially if you are diabetic, can be very powerful healers or prevention sources. These include the 10 miracle-foods: turmeric, garlic, peppermint, parsley, rosemary, chili pepper, cinnamon, ginger, basil and lavender, several of which I will continue to talk about in this series.

___   Organic vegetables need to be 75% – 80% of each meal. These nutrition-filled starches contain small amounts of protein, too. These are the safest carbohydrates for everyone, including diabetics.

Hide them in smoothies, under the cheese in pizza or fashion quiches etc., where the veggies do taste good, if children rebel. Also keep at least 1/3 to 1/2 as raw veggies, (more in summer, less in winter). Raw vegetables have life-saving enzymes which are destroyed when cooked above 118F (which is less than boiling or steaming temperatures, which kill enzymes).

The vegetables to use with care and constraint are potatoes (other than sweet potatoes, which are excellent), corn (and make sure it is not genetically-modified – if you use organic corn, being GMO is not likely), peas (black-eye peas are fine), parsnips.

___   Be aware, as well, about the high fructose foods (vegetables and fruits) cautioned in my previous article as well as ones from the fructose chart both of which will help you choose your limited palette of daily fruits.

___ Healthy fats are essential. Even with high glycemic vegetables like potatoes et al and fruits, good, healthy fats (monsaturated and saturated) like organic olive oil, organic coconut oil, in the same meal will reduce these vegetbles’ and fruits’ glycemic impact.

___   Now, let’s tackle protein foods!

Animal protein should be primarily wild-caught, cold-water fish (like herring, halibut, cod, mackerel, sardines and anchovies) from pristine areas whose fisheries are not causing species depeletion. Monterrey Bay Aquarium has a list of preferred species on their Seafood Watch section of the site.

Next is free-range, organically-vegetarian fed sources for chicken eggs, organic duck eggs, quail eggs (Asian markets).

Bison and totally-grass-fed, organically-pastured  beef, lamb and goat, are next. If your natural foods market doesn”t carry this, check the web for nearby farmers who care for their animals this way or learn more at the long-time site Eat Wild. More and more are doing so. Stay away from the products from “factory farms”. They do not produce Good Food.

Organic nuts and seeds are great food, but we have a problem. Due to a misguided California law, California (which produces most of America’s almond crop) IRRADIATES its almonds. So, even if you buy “raw, organic almonds” from California, they will have been radically altered from their natural state. Buy heritage almonds from Spain etc., online. Natural farmers in California are presently petitioning to be excluded from the radiation requirement, but who knows if that will happen.

Nuts and seeds are useful vegetarian protein foods. Almonds are the most nutritious nut. Walnuts are a vegetarian source of Omega-3 essential fatty acids, too, for brain and heart health, but they come with some arachiodonic acid, which can cause inflammation, so use them moderately. I have included organic hemp seed much more into my family’s diet (and rarely use flax seed, as there are issues with it, too, within your body).  Organic chia seed is becoming more available (thanks, Nutiva!), and I like it very much in dressings, smoothies, with morning cereals etc.,  I am thinking of adding it to more beverages in the future.

You may wonder why I am not including dairy.

There are many reasons:

___   at least half of humanity is really under-siege from using inapppropriate-for-them dairy proteins. “Lactose intolerance” is part of that issue.

___   cow milk proteins are huge, and difficult to digest. They tax our body unecessarily. Goat milk proteins are more like human-size milk proteins, but unless the forage plants are monitored closely, to make a sweeter-tasting milk, goats can produce some pretty raucous milk.

Soft goat cheese (from organically raised goats), called chevre, is probably the best cheese. All cheeses are pH acidic, but the soft “unripened” cheeses are better than hard cheese.

___   American milk is not being sold globally, as most countries won’t accept it! Why? Because, Monsanto, the megalith chemical company, has foisted rBGH – a recombinant BovineGrowthHormone Frankenstinian addition to American milk-cows and their resultant products. This growth hormone passes through to us and stimulates our hormones, erratically, too, as well as exposing us to more anti-biotics from farmers trying to treat the cow’s mastitis (caused by super-stimulation by rBGH).

Unless American milk products specifically say “no rBGH”, don’t buy them. Even organic milk is not OK, unless it also has that label.

___   Even some American Organic milk is being Ultra-pasteurized. That process happens around 400F rather than the lower (but still protein-denaturing temp) required in normal pasteurization.

The ultra-pasteurization is to extend shelf-life at the expense of Health. By carefully reading labels in the health food store, you can still find just pasteurized milk (and Trader Joe’s carries some, as well as good health stores). But, milk in its natural form is the only way your body “recognizes” it and can wholly use it – again, goat being best. 

I don’t recommend raw milk, but if the dairy is one you can visit and trust, that’s your call. Alta-Dena dairy is the oldest, inspected raw-milk dairy in America which I know about, and it’s products are available in good health stores.

For calcium, instead of dairy, I make sure I eat the bones in my sardines and the smaller ones in cans of salmon (when used, mash them well); I eat lots of organic dark green leafy vegetables  (but the calcium is a less-available form from them), I eat some carefully chosen cheese, organic goat milk and goat milk kefir and yoghurt once in a while; sometimes I use a calcium supplement, but mostlyI try to use magnesium, potassium and other alkaline minerals, waters and foods to help preserve an alkaline pH which means my body doesn’t “deplete” as much calcium in the first place. Seaweed and whole Celtic sea salt also provide a little.

Well this is the first part on the update for foods to be considering in 2011.

The Environmental Working Group (EVG) has a list of the 15 “dirtiest”, most-sprayed foods in America so you can wisely spend your hard-earned food dollar on these foods, first. I’ll speak about them in my next article.

Best to all — Em

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

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

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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

The past 4 posts have been laying out the case about why Omega 3 fats are especially essential to fight diabetes and the accompanying physical issues which diabetics often wrestle with. Here’s some more about Omega 3 fish sources as well as  recipes to use as basics, in your kitchen!

For cold-water fish sources of Omega 3s, it’s important to know the “provenance” of the fish (i.e. what exact species and where they were fished).

Most lists just say Omega 3 sources are ‘cold water fish’. Sometimes they mention species (like “cod”, “salmon” etc.), but this is NOT good enough!

If we are to protect the oceans and ourselves, we must know more and then act to “preserve the natural fishery” and eat clean, pristine fish!

Here’s some more complete information about these “cold-water” fish and keep yourself updated at the Environmental Defense Fund site and Monterey Bay Aquarium “Seafood Watch” site!

Cold-water Omega-3 species to be AVOIDED are:

___   Atlantic cod – due to overfishing

___   Pacific cod (from imported sources) – poor product, bad environment

___  farmed salmon, from anywhere! same as above for cod

Cold-water Omega-3 speciesBest Choices are:

___   Arctic Char – farmed in fast, natural streams, in America and Norway and in cleaned recirculating closed systems. Also called Iwana and Alpine Char

___   Pacific cod – farmed US west coast – fished using bottom long-line technique or trap or hook-and-line, only

___   Pacific halibut, caught US waters

___   Sablefish / Black cod – wild, Alaska and British Columbia; California, Oregon and Washington have an Acceptable rating for the sustenance of the fishery. They are second choice. Sablefish should also be used to substitute for “Unagi”, freshwater eel, in sushi and other Japanese recipes, as Unagi is in jeopardy. Season: fresh is May – October. Frozen, all year.

___   Salmon – wild, Alaska

___   Pacific sardines, US waters only

___   Rainbow trout – farmed in US, only

Acceptable for the moment:

___   Alaska pollock as fish, not when processed as fake krab, surimi etc.

___   Salmon, wild – from north of Cape Falcon, Oregon (but Washington catch is high in mercury – so don’t eat often — none of this Washington state catch is for kids or if pregnant).

Here are a few special recipes from Monterey Bay Aquarium species which are sustainable and responsibly produced and harvested.

Find out about the status of the fisheries in your nation. The statements above are from the US, but highlight that there definitely are problems in parts of the world, especially where fish are being farmed or where there are little or no laws about pollution.

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Arctic Char, like Trout, is a cousin of Salmon. As such all sub-species have great Omega-3 profiles. Feel free to use them all year. Whole Foods and good health stores will carry it. Ask the fishmonger in your regular supermarket if they can order it, too.

ARCTIC  CHAR WITH FENNEL AND ORANGE

Serves: 4

4 med fennel bulbs, trimmed, cut lengthwise into 1-inch wide wedges, some fronds minced and reserved for garnish
2 lg red onions, peeled, cut through the stem end into 1-inch wide wedges
2 T olive oil, plus more as needed
4 t grated orange zest (from about 3 oranges), divided
1¾ t fennel seeds, crushed coarsely in mortar with pestle if desired, divided
coarse kosher salt and freshly ground pepper
4 Arctic char fillets, 5-6 ounces each
1/4 C balsamic vinegar
1/4 C fresh orange juice
2 t firmly packed brown sugar

Arrange one rack in the upper third of your oven and one rack in the lower third of the oven, then preheat to 450º F.

Combine the fennel wedges and onions in a large bowl, and then add the 2 tablespoons of the oil, 1 1/2 teaspoons of the orange zest, and 1 teaspoon of the fennel seeds. Toss to coat the vegetables. Sprinkle with salt and pepper and toss again.

Arrange vegetables in a single layer on a large, rimmed baking sheet, then place on the upper oven rack. Roast for 15 minutes.

Stir the vegetables and continue roasting until tender and beginning to brown, which will be about 15 minutes longer.

In the meantime, brush a small, rimmed baking sheet with olive oil. Also brush the skin of the fish with olive oil. Place skin side down on the prepared baking sheet. Brush on more olive oil to the  top of the fish and sprinkle with salt, pepper, 1 1/2 teaspoons of the orange zest and remaining ¾ teaspoon of fennel seeds.

After the vegetables have roasted for 20 minutes, place the pan with the fish on the lower oven rack and cook the fish until it feels springy when pressed in the center. This will take  about 8-10 minutes, depending on the thickness of the fish.

Another test of doneness: make a small incision in the thickest part of the fish. The flesh should be just opaque in the center. If it’s still translucent, then cook it a few minutes longer.

While the fish is cooking, mix the vinegar, orange juice, brown sugar and remaining 1 teaspoon grated orange zest in a large skillet. Stir until the sugar dissolves, and then simmer over medium heat until thickened to a syrupy texture.  Stir it frequently, for about 3 minutes, then remove from the heat.

Divide the vegetables and fish among 4 pre-warmed plates, saving the juices from the fish pan. Next, stir 3-4 teaspoons of the fish juices into the balsamic sauce. Spoon all of the sauce over the fish and vegetables. Sprinkle lightly with chopped fennel fronds and serve immediately.

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PACIFIC COD CHOWDER

Serves: 4

4  slices applewood-smoked “bacon” (1/4 pound), chopped (optional)*
1 lg onion, chopped
2 bay leaves
1 t minced fresh thyme
1/4 t paprika
(3) 8-ounce bottles clam juice OR fish broth
1/2 C spring or filtered water
1 pound organic Yukon gold potatoes, peeled, cut into 1/2-inch pieces **
1/2 C  organic whipping cream **
coarse kosher salt and freshly ground pepper
1 1/2 pounds Pacific cod, cut in 1-inch pieces
1 med bunch organic kale finely chopped (about 2 cups) **

If using, cook the “bacon” in a heavy large pot over medium heat until brown and crisp, stirring occasionally, about 5 minutes. Using a slotted spoon, transfer the bacon to a paper towel and drain.

Add the onion, bay leaves and thyme to the pot. Sauté over medium heat until the onion is tender, about 5 minutes. Stir in the paprika. Add the clam juice or broth, 1/2 cup water and then the potatoes. Bring the mixture to a low boil. Reduce heat to medium, cover and simmer until the potatoes are just tender, about 8 minutes.

Next, add the cream and bacon to the chowder. Sprinkle the cod pieces with salt and pepper then add the cod and kale to the soup. Simmer until the fish is opaque in the center (to check, cut into a piece of fish with a small knife or break apart with a spoon), stirring occasionally, about 5 minutes.

Only after you are sure that the fish IS cooked, then taste and adjust the seasonings. Ladle the chowder into warmed bowls and serve.

NOTES:
* It’s optional to use “bacon” of any sort. Frankly, it just overwhelms the taste of the fish! But, if you want a vegetarian version, then use a soy “bacon” substitute. It gives a little flavor without being overwhelming, and it keeps the dish kosher, too.

** These 2 vegetables and the cream MUST BE ORGANIC! Why?

Regular potatoes are covered in fungicides.

Regular kale is often grown in polluted fields to draw-out the pollutants!

All fatty dairy products harbor environmental toxins unless they are organically-produced, with care.

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PACIFIC COD TACOS

I personally feel that the Fish Taco is Mexico’s greatest contribution to world-cuisine. I know there are other great Mexican meals, like adobos etc., but this is MY favorite!  Taco del Mar, si!

Serves: 4

Marinated Cod

1/4 C T  olive oil
2 T chopped fresh cilantro
1 1/2 T  fresh lemon juice
1 t  ground achiote* (ground annatto seed) (optional)
1 garlic clove, crushed
1 1/4-1 1/2 pounds Pacific cod

Cumin-Lime Aioli

1/2 C organic  mayonnaise
2 T  cold-pressed, extra-virgin olive oil
1 small garlic clove, finely chopped
1 1/2 T  fresh lemon juice
1 T  fresh lime juice
1/2 t ground cumin
1/4 t  ground coriander
1/4 t  cayenne pepper
pinch of white pepper or freshly ground black pepper
coarse Celtic sea salt

Pico de Gallo

2 med. organic red tomatoes seeded, diced
1 med. organic yellow tomato, diced
1 sm.    red onion, finely chopped
1/3 C  chopped fresh cilantro
2 T  fresh lime juice
2 T  fresh lemon juice
1 T  cold-pressed, extra-virgin olive oil
1/2 jalapeño chile, minced
4 shakes hot pepper sauce (such as Tabasco)

1/2 sm.  head organic red cabbage
8-12 organic corn tortillas
olive oil (for frying)
all-purpose flour

Cooking the Marinated Cod

Combine the oil, cilantro, lemon juice, (achiote) and garlic in a medium bowl. Cut the cod lengthwise into 3 x ¾- inch strips. Add to the marinade and stir to coat. Cover and refrigerate at least 1 hour and up to 2 hours.

Making the Aioli

Combine the mayonnaise, oil, garlic, lemon juice, lime juice, cumin, coriander, cayenne and pepper in a medium bowl and mix to blend. Season to taste with salt. (Can be prepared 2 days ahead; cover and refrigerate.)

For the Pico de Gallo

Combine the red and yellow tomatoes, onion, cilantro, lime juice, lemon juice, olive oil, jalapeno and hot pepper sauce in a medium bowl. Mix to blend. Season to taste with salt and pepper.

Cut the cabbage half in thirds through the core. Slice very thinly or shred on a v-slicer or a mandolin.

Warm the tortillas in the oven or on top of the stove.

To warm in the oven, preheat to 250º F. Wrap the tortillas in foil and heat in the oven while cooking the cod.

To heat on top of the stove, working with one tortilla at a time, place directly on a gas burner or hot, dry skillet and cook until beginning to brown in spots, about 20 seconds on each side. Wrap in foil to keep warm.

To Cook the Cod:

Cover the bottom of a heavy large skillet generously with olive oil and warm over medium-high heat.

Place some flour on a medium plate. Working in batches, remove the cod from the marinade, turn in the flour to coat, and add to the skillet (do not crowd).

Cook the cod until crisp, beginning to flake, and opaque in the center, about 3 minutes on each side. (The fish will start to separate into opaque flakes when it’s cooked through.)

Transfer to paper towels and drain. If the browned bits in the skillet become dark brown, pour off the oil, wipe out the skillet and add fresh oil. Sprinkle the cooked cod with salt and pepper.

Arrange 2 or 3 warm tortillas on each plate. Spread each with a little aioli and arrange fish strips in the center. Using a slotted spoon, dress with pico de gallo and top with shredded cabbage. Serve immediately.

*Ground achiote, also called ground annatto seed, is a deep red powder that gives the cod a rich, warm color. It can be found in Latin American, Indian and specialty food stores. Turmeric could also be used and it has real nutritional value as an anti-inflammatory.

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SABLEFISH – GENMAI CHA TEA SOUP

Makes 4 servings
Total Time: 65 minutes

2 C  short-grain organic brown rice
1 t Celtic sea salt, divided
1 package (about 0.8 oz.) toasted, seasoned nori seaweed*
2 green onions
2 t  organic oil
1 pound black cod (about 2 fillets) **
8 tea bags of genmaicha ***
4 C filtered water or spring water
8 more Cups – filtered water
1 t  black sesame seeds (white are 2nd choice)
tamari (a rich, traditionally-made Japanese soy sauce)(optional)
toasted sesame oil

In a medium saucepan, bring rice, 1/2 tsp. salt and 4 cups water to a boil. Cover, reduce heat to a simmer, and cook until rice is tender to the bite, about 50 minutes — or use a rice cooker using their proportions for the amount of water needed for 2C rice (dry). Remove rice from heat, uncover, and fluff with a fork.

Meanwhile, cut nori into 1/4-inch strips and set aside. Slice green onions crosswise (including green parts) and set aside.

Preheat broiler.

Rub a baking sheet with oil.

Put fish on sheet and turn over to oil both sides. Sprinkle with remaining 1/2 tsp. salt. Broil 3 to 4 inches away from broiler until cooked through (flesh flakes easily and is opaque in the center), about 5 minutes. Transfer fish to a plate and set aside.

When rice is cooked, bring 8 cups water to a boil in a saucepan. In a large teapot, measuring cup, or pitcher, pour the boiling water over tea bags. Let steep 5 minutes.

Meanwhile, put 1 cup rice in each of 4 large soup bowls. Place 1/2 fish fillet on each bed of rice. Pour 2 cups hot tea over each. Sprinkle with green onion and black sesame seeds. Serve immediately, with bowls of nori, tamari, and sesame oil on the side.

* Nori is the green-black seaweed used to wrap sushi rolls. It is easy to cut into strips with kitchen shears. Nori, tamari and sesame oil will all be available in a good health store.

** try to choose fillets of even thickness.

*** Genmai Cha comes in boxes in Asian (especially Japanese) markets. It is a green tea paired with roasted rice grains. It has a delicate, nutty flavor.

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REFERENCE WITH RECIPES:
Omega 3 for Diabetics – Part 1
Omega 3 Foods for Diabetics – Part 2
Diabetics Need Omega 3 – Part 3
Omega 3 Helps Diabetes – Part 4

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

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

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

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