Spinach and Kale

   I buy packaged baby spinach / baby kale mix. It is one of my favorite combinations of dark leafy greens. Most know that dark leafy greens are good for you, but these two together provide a powerhouse of vitamins and minerals. Both are rich in Vitamins A, B-complex, C, E and K, and minerals like manganese, magnesium, iron, copper, potassium and even calcium.

   Both greens are modest in calories, but each calorie is very dense in nutrition.  There are more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. Kale has many of the same properties and even more Vitamin K than spinach. Kale has at least 45 different antioxidant flavonoids. This is likely to be the key to kale’s cancer preventive benefits.

   I am not sure how much Popeye knew about his favorite food, but the truth of it was not far off. Both spinach and kale are superfoods, delivering vast nutrition, great health benefits and good taste. While I don’t think it will allow you to pick up large objects, like Popeye did, it will make you healthier and stronger.

   When it comes to kale, I choose the younger, smaller leaves. They are more tender and have a more mild flavor than the larger leaves. Older kale can be bitter. I tend to shy away from bitter foods. Mixing the baby kale with baby spinach makes for a mild and delicious serving of the vital greens.

   One caveat though, both spinach and kale contains oxalates. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems, this is especially true for persons with existing and untreated kidney and gallbladder problems. Persons with existing and untreated kidney and gallbladder problems may want to avoid eating spinach and kale. Oxalates occur in many foods. Our bodies even create them. So you should not be afraid to eat spinach or kale unless you suffer from the afflictions previously mentioned or eat a lot of high oxalate containing foods.

 

   Good food and good health to you.

Can Gluten Free Diets Make You Sick?

   It is possible that gluten free diets can make those people sensitive to substances other than or in addition to gliadin (the gluten found in barley, rye and wheat) feel unwell or even worse. It is possible that gluten free products contain other things that make you sick. Not because they are gluten free, but because you may be sensitive to the sugars or other things in gluten free products. They are usually loaded with various sugars and other starches. So, can a gluten free diet make you sick? I don’t think so. A better answer would be to find out what really bothers you and work from there. We shouldn’t just assume that gluten is the problem for every gastrointestinal ailment.

   Other dietary triggers that can potentially cause gastrointestinal symptoms can include lactose and casein from dairy products, certain preservatives and poorly digested carbohydrates known as FODMAPS. If you are sensitive to gliadin, there has been some research done on cross-reactivity, where your body reacts to peptides similar to wheat gluten. However, as with most studies, there are conflicting results and theories.
   Since gluten is found in grasses and grains, their effect can range from non-toxic to initiating auto-immune responses (such as celiac disease). Even cutting out all grains might not solve your stomach issues, if the real culprit is dairy, or one of the many FODMAPS.
   This further reinforces that we are all different. There is no blanket treatment or diet. There is no one answer that fits all. We can do our best to be tested, if possible, and proceed with caution. I would still suggest eating real food, limit manufactured or processed foods and those foods that contain so many chemicals that you need a Masters in chemistry just to figure out what you are placing in your mouth.
   If you are suffering, I hope that you find relief soon. Take care and may you find and maintain good health.

Oatmeal Pancakes

   For about six months now, I have been grain free. Today, I tried some flourless oatmeal pancakes. I decided if I am to introduce any grains back into my diet, I would do it slowly, and gradually and not in large amounts.

   The recipe was simple, which is what attracted me to this recipe. It had common ingredients and was easy to prepare. I added fresh blueberries to the mix.  I have added a link below to the recipe that I had found. They were very good. The site says one serving is one pancake. I think two pancakes is much more reasonable as a serving. Two pancakes is about 250 calories. Nutritional information per pancake is available at the site.

Flourless Oatmeal Pancakes

Ingredients

1 cup quick oats
2 whole eggs
1 tsp baking powder
1 tsp vanilla extract
1 tsp cinnamon
1/5 cup applesauce
1/4 cup nonfat milk

Directions

Whip eggs before mixing other ingredients. Add all other ingredients and let sit for a few minutes. Cook as you would any other pancakes.

Recipe for Flourless Oatmeal Pancakes

Why I Give Blood

   I participated in a blood drive recently. When I was done donating, I rested, as instructed, with a small can of cranberry juice and a small bag of raisins. The manager asked me why I give blood. This was my second donation, my first donation took place on 4/25/2014.

   I would have started much earlier. I first entertained the idea of donating blood in late 2005. I was told that because I have a heart condition, I was not eligible to give. What prompted me to consider giving is that my father was a cancer patient and required occasional blood transfusions. I wanted to give back to the community and have a chance to help others, like my father. I was disappointed that I could not donate.

   Then earlier this year, I read an article that pointed towards a study in Europe that showed that men who donated blood reduced their own risk of heart attack and stroke, and not by an insignificant amount. So, I think of this as a gift of life, not only for those who might receive my blood but for myself as well. And being a gift of life, it is also a gift of love. I will never know who might benefit from my donations. I am not looking for them to thank me personally. It does make me feel good to know that I have helped, and possibly saved someone’s life.

   On April 25^th, 2014, I decided to walk into a blood collection drive location. I read the literature there. I asked if I would be eligible. I had also read that the requirements are reviewed time and time again to protect the blood supply. The receptionist recommended that I go through the screening process and I would learn for sure if I was eligible or not. I followed her suggestion. Much to my surprise, I was eligible. There was some concern, but after checking their computers, they decided that my condition did not prevent my donation.

   Now, why didn’t I consider it before 2005? I am not sure. I probably was: too busy; afraid of the needle; afraid of the process; not concerned with mortality. None of these were good reasons then or now. The procedure is safe. I don’t like needles, so I just don’t watch. I take a book with me and read during the donation process.

   Each donation of a pint (you have 10), can help or even save up to three persons. Blood is constantly needed. The Red Cross Blood services began in 1940, and now supplies about 40% of the blood needed in the US. 41,000 blood donations are needed each day. 38% of the population in the US are eligible to donate blood but less than 10% actually do.

 

   So think about giving the gift of life. You can visit RedCrossBlood.org to learn more. You never know, someone might be alive tomorrow because of your gift today. The need is constant. If you are eligible, it is a gift for them and for you.

Getting Enough Protein

Like many of you out there, the first thing I did when I went gluten-free was to find alternatives to my favorite carbs... bread, pasta, cakes, and pies. So getting enough carbs has not really been a problem... in fact with a number of local gluten-free bakeries, it is to the point where I no longer feel deprived.  What's more, fruits and vegetables are not lacking either. Since my husband and I joined a CSA, we have been thoroughly enjoying the abundance of fruits and vegetables from our weekly share and are having fun thinking up new and creative ways to serve up fresh fruits and vegetables at every meal... even breakfast! So it has come as quite a surprise to me that I am still not eating a well balanced diet. In keeping a food diary using my LoseIt.com phone app, I discovered that I am not maintaining a healthy balance among fats, proteins, and carbs in my diet. It was only when I took a closer look at my food diary, I discovered that my daily intake of protein was noticeably lacking. Upon reflection... this makes perfect sense.  In eating omelettes with egg beaters for breakfast, vegetables are playing a starring role, with shredded cheese, sausage, or ham playing supporting roles at best. In having salads for lunch and stir fries for dinner, again vegetables ... rather than meat.. are the star of the show. So like many of you who are striving to eat healthy... I have been short-changing myself of much needed protein with some unforeseen (and preventable) results such as hair loss, easy bruising, fatigue, or brain fog. And while this is bad enough.... there's more bad news. In my quest to eat healthier, I may even be preventing myself from achieving what I have been really trying to accomplish. In being protein deficient, I may be preventing my body from recovering from years of chronic inflammation, thereby preventing the healing process altogether. It got me to thinking... as more and more people are moving towards a healthier lifestyle and are exploring a gluten-free, vegan, or vegetarian diet...how many are protein malnourished? To them I say... do not overlook the role protein plays in a healthy diet... otherwise, you too may be dramatically slowly down the healing process! To learn more, check out  the The Hidden Signs of Protein Deficiency.

Falling off the ladder

   While I was on vacation, I must have eaten something I hadn’t. I am not sure if it was some old home fries, which I suspect or something from a buffet, which I equally suspect.  When I make meals, I know exactly what ingredients go into the meal and how it is prepared. This is never guaranteed when you eat out. Even when you think a food is made a certain way, you still cannot be sure. We started our trip on Monday, by Tuesday late morning my stomach ached as it did when I first started this venture towards healing. It seemed as though I had erased 5 months of healing in just a day or two. I had just started experimenting with introducing a small amount of potato back into my diet. I had been adding just a small amount to my stir fries. That seemed okay, but maybe the home fries were more than I could handle. Who knows? It certainly could have been something else taken from the buffet.

   So to put aright this reversal in healing, I found an Aloe Vera drink at the store. It seemed to help. I have returned to my no grain, no nightshade diet in hopes of restoring the healing that I have lost. This was definitely an important lesson for me. I wish I could be sure of the catalyst for this stomach ache. I will have to experiment further in the future.

   Since I have been avoiding irritants for several months now, I wonder if any reappearance of an irritant creates an even stronger reaction than before. I liken it to those who have partaken of large amounts of alcohol and build up a tolerance to it, and then stop can have an increased reaction if alcohol is re-introduced.

   Anyway. I am back on track. I do feel a little bit better. I am travelling back of the ladder to healing once again.

What's Up Doc?

There are very few times that you want to see your doctor. My last visit was one such time. I had gotten blood work done two weeks before. I wanted to know the effects of my low carb, high fat, anti-inflammatory diet on my diagnostic health.

I sat, waiting in the private room for my doctor to appear. He asked if I had blood work done, I said that I did. He began reviewing the records. He said that my blood glucose level was good, it was 100. Even with trying to keep my carbs below 100 grams, mostly successful. I was happy to hear that my fasting glucose was good. The then told me that my Total Cholesterol level as 188, the best in a long time, down from 203 in February. This actually surprised me since I was sure that my total cholesterol level would go up with the saturated fat and eggs that grace my breakfast so very often. I have been trying to get 60% or more of my calories from fat. I have been using olive oil, coconut oil along with butter and animal fat. I was very happy.  My HDL cholesterol had increased from 40 to 42. My LDL dropped a little from 135 to 127. My doctor was surprised that my Triglycerides fall to 97 from 136. He was very pleased with my progress. My blood pressure was good 118/84.

My doctor then lifted his brows, almost asking, “You have lost 30 pounds. The last time you were at this weight was 6 years ago.” Then after pausing for a moment, he asked “What have you been doing?” I told him that since I had last seen him, I had been on a low carb – high fat, no nightshades and no grains. He asked, “You mean no breads or cereals?” I answered that yes, it meant no breads or cereals. He asked what my typical breakfast looked like. I told him that it could be bacon or sausage, an egg, sautéed broccoli, 3 oz. of yogurt with 2 teaspoons of ground flax seed and bulletproof coffee. Explaining that bulletproof coffee for me was coffee with a tablespoon of coconut oil melted in it.

I explained to my doctor that I was trying to heal my stomach and that the weight loss was a fortunate side effect of the diet. Being my doctor, he was familiar with the stomach problems that I had been experiencing since last August. I proudly announced that my stomach, although not healed, was feeling much better. I also told him that I had stopped taking three of my prescribed medicines, namely the pain killers and acid reducer. I told him that I wanted to stop taking my other medicines as well.

My doctor was quite pleased with my overall results. I explained to him that this has been a miraculous journey for me, that I now have more energy than I ever had before. He remembered when I had to walk with a cane because of my arthritis and neuropathy, but I assured him that I now walk for miles. I even bragged to him that I went on a 7 mile hike with my son.

He was excited for me and told me he looks forward to seeing my progress in August. I am looking forward to that visit as well. I feel like a new person. I have been given a new chance at an incredible life. Life is precious and fleeting. I do not want to take it for granted ever again. I have found my new medicine – it comes on my plate. What I put into my body matters. Listening to my body is important. Pain is a body’s way of saying something is wrong. Doctors are usually great at treating symptoms of problems, but I think it is more important to go to the root cause. My body speaks and I am listening.