Lets face it, dieting rarely works. Any diet that restricts or limits the amount of food that you eat in a specific way will likely be abandoned at some time with inevitable weight gain. The goal of keeping the weight off is one that must be approached with specific planning and a plan that is tasty and convenient to continue as a habit.
Just like bad habits, one can develop good habits and the missing link in effective weight loss is the integration of soluble fiber into your diet.
Why is soluble fiber essential for weight loss? The primary answer to this question lies in the ability of soluble fiber in enough quantity to provide a sensation of fullness once it enters the digestive tract.
Soluble fiber will expand and form a gel in the digestive tract that will slow digestion prolonging the sensation of fullness and at the same time slowing the digestion. So, you get a more complete and sustained absorption of glucose and other nutrients.
This slow absorption of glucose can even out your blood sugar and reduce the cycle of cravings, mood alteration, and fatigue that can come with eating high sugar products or high glycemic foods.
The problem with soluble fiber in our western culture is that it is not found in large amounts in low calorie foods. The common sources of dietary fiber in western culture are oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pectin. The problem is that eating these in large quantities will of course lead to weight gain as these are high carbohydrate foods.
Asian culture on the other hand has another alternative. The shirataki noodle used for 2000 years has virtually no calories and no carbohydrates but provides an amazing source of high soluble fiber that can be used as a noodle / pasta replacement only limited by your imagination.
By replacing your lunch everyday with one bag of shirataki noodles you will reduce your total caloric intake dramatically and increase your soluble fiber intake by a whopping 9 grams. In addition, you will feel full and full of energy unlike your coworkers who overeat at lunch and fall into a post lunch daze.
The goal here is to create a tasty alternative all the while increasing fiber intake and lowering calorie intake. In future articles I will explain more in detail about how to integrate shirataki noodles into your diet but until then remember that a healthy noodle / pasta alternative does exist that actually can be the cornerstone of your new weight loss plan.ier om te bewerken.
Beauty & Wellness Blog
This is an artificial sweetener marketed as “Nutra-Sweet” or “Equal.” It’s found in diet drinks, diet desserts, sugarless gum, and even some children’s vitamins! When the temperature of aspartame exceeds 86 degrees Fo , the wood alcohol in aspartame converts to formaldehyde and then formic acid, which in turn causes metabolic acidosis. There are more complaints called into the FDA regarding artificial sweetener than any other additive. More than 5,000 products contain aspartame. Pregnant women, and children, absolutely should not ingest aspartame!
Hydrogenated or Partially Hydrogenated Fats
These are also known as “trans fats” and the body doesn’t recognize or process them correctly and thus; this toxic substance is stored in the tissue. Throw the margarine out and switch to organic butter used in moderation. Better yet, cook mostly with olive oil. Fats are necessary in our diet and we should not be afraid of some “wholesome” fats in our daily food intake... let’s just be educated about it!
So what’s wrong with dairy, you moan? Sorry, but there’s not much good to say about it, even that myth about being good for bones is being brought under question with research that showed young women who drank twice as much milk/day as the control group, had lesser bone density! The research funded by the dairy industry was scrapped but the researcher was confounded, so he looked deeper. It seems that dairy produces an acidic environment, and the body in its wisdom leeches calcium from the bones in an attempt to lower the acidity. So much for milk doing a body good!!
The White Stuff
Yes, you know what I’m talking about here… everyone’s favorite – sugar! Our bodies need it (as it does oils, but that’s in another section of this newsletter) as fuel to feed the ongoing fire of life’s process. The sugars in whole foods are balanced with the proper minerals, while refined sugar is not. It’s addictive and a serious source of disease and unhappiness. Now you already know that the synthetic substitutes are even worse, and honey in large amounts is not much better (sorry). Refined sugar, like dairy products, cause an acidic ph in the body which consumes minerals quickly, thus calcium is lost causing bone problems. The digestive system is weakened and food cannot be digested or assimilated properly, leading to blood-sugar imbalance and further craving. What’s a girl/boy to do? The best source of sweetness is a diet of whole veggies, chewed sufficiently to bring out their natural flavor and sweetness. Salty foods will also stimulate a craving for sweets, so be careful when ordering out! Try eating more sweet veggies: sweet potatoes, parsnips, carrots, beets. Use sprouts or sprouted products such as Essene bread (when you are not on the 21 day detox diet). Spirulina, chlorella and wild blue-green are highly effective in reducing sweet cravings.
Genetically Engineered Foods
Sixty to seventy percent of all non-organic supermarket food now test positive for the presence of genetically engineered ingredients. Mounting scientific evidence suggests that genetically engineered foods present serious hazards for human health and the environment. According to traditional Chinese medicine, the genetic aspect functions within the realm of the life essence, or Jing, of an organism. The Jing guides our growth and development and nurtures our spiritual awareness. Damage to the Jing of food from the hazardous effects of genetic engineering could cause dysfunction in its sphere of influence; vitality, fertility, immunity, higher awareness, and hormonal function. The FDA presently does NOT require the labeling of genetically engineered foods.
Wheat and the ‘Detox Diet’
OK, so what can be wrong with our staple food in the West? The fact is that we tend to eat far too much bread, and that most wheat flour is depleted of the wheat germ during processing. It is because it is a ‘processed’ food that there is also now a growing concern that many people have developed food sensitivity to wheat. At Wellness Within we ask that our future parents go on a detox diet the first month and this includes eliminating all breads, pastas, sugar, junk food, and dairy. It’s a version of the 21 day elimination diet to determine what foods a patient may or may not have sensitivities to. After the month is over we begin to add one food (except junk food) at a time back into the diet to see the body’s reaction. This is a very effective method, and it gives the body a great opportunity to self regulate its acid/alkaline balance along with a variety of other functions.
Health & Beauty Blog
· Prepare your food fresh each day.
· Eat organic produce whenever possible.
· Eat good quality proteins (hormone-free, grass-fed red meats such as beef, lamb. Hormone-free and antibiotic-free chicken,
plenty of fresh, oil-rich fish such as tuna, salmon, herring, sardines.
· Eat fresh garlic (a good source of selenium). Eat one clove on a daily basis.
· Eat plenty of organic salads, vegetables, fruit, nuts and seeds (no salt, raw).
· Eat good sources of essential fatty acids such as avocado, fish, olives, flaxseeds (whole, ground fresh in a coffee grinder),
sunflower seed oil and walnut oil. Use as salad/ vegetable dressings.
· Eat Brazil nuts plentifully (they provide selenium). Consume on a daily basis.
· Drink plenty of purified, filtered water, including green tea.
· Avoid foods in packets, jars or cans, as these generally contain preservatives and additive chemicals.
· Avoid refined carbohydrates, such as bread, white rice, white flour or sugar. Use whole grains instead
· Avoid soda drinks or concentrated fruit juices. No carbonated drinks, except naturally carbonated waters. If you drink fruit
juice, dilute it well with water.
· Avoid hydrogenated or partially hydrogenated oils; use olive or butter to cook and season with.
· Do not use ice in your drinks. From the Eastern perspective, this extreme cold in excessive amounts ingested at meals
can harm the digestive processes
At The Wellness Institute we look toward the traditional medicinal protocols and modalities as our foundation in treating and supporting our patients’ goals to have children. So whole foods diet, clean healthy certified raw milk and wholesome fats, Chinese herbal formulas, of course, acupuncture as well as working with Essential Oils are included in our protocols. There are specific essential oils as well as essential oil formulas that we use for infertility, PCOS, endometriosis, PMS, migraines, various pain syndromes, flus, colds, etc.
Essential Oils may be unfamiliar to many of you. There’s too much to say about all the benefits of using these products that contain essential oils or mention the numerous stories of those who have used them.
What is an Essential Oil?
They are aromatic volatile liquids distilled from shrubs, flowers, trees, roots, bushes, and seeds. The chemistry is very complex: each one may consist of hundreds of different and unique chemical compounds. The are highly concentrated and far more potent than dried herbs. It often requires an entrie plant or more to produce a single drop of distilled essential oil. Unlike vegetable oils they do not go rancid and are powerful antimicrobials.
Therapeutic Grade Essential Oils
The key to producing a therapeutic grade essential oil is to preserve as many of the delicate aromatic compounds within the essential oil as possible. These fragile aromatic chemicals are easily destroyed by high temperature and pressure, as well as contact with chemically reactive metals such as copper or aluminum. Therapeutic grade oils should be distilled in stainless steel cooking chambers at low pressure and low temperature. The plant material should also be free of herbicides and other agrichemicals.
Of greatest concern is the fact that some oils are adulterated, engineered, or “extended” with the use of synthetic chemicals. For example, pure frankincense is often extended with colorless, odorless solvents such as diethlphthalate or dipropylene glycol. It’s very difficult to identify a natural chemical from a synthetic one and thus, very easy to engineer oils or extend poor quality oils to make them smell and look good.
Unfortunately, a large percentage of essential oils marketed in the US fall in this adulterated category. The European Union have a tight framework of controls and standards concerning botanical extracts and who may administer them. Only practitioners with proper training and certification can practice aromatherapy.
How to Detect High Quality Therapeutic Grade Oils from Inferior Oils
One of the most reliable indicators of essential oil quality is the AFNOR (Association of French Normalization Organization Regulations) or ISO certification which has set standards for therapeutic grade essential oils adopted form AFNOR.
Historical Use of Essential Oils as Medicine
Records dating back to 4500 BC describe the use of balsamic substances with aromatic properties for religious rituals and medical applications. Ancient writings tell of scented barks, resins, spices and aromatic vinegars, wines and beers that were used in rituals, temples, astrology, embalming and medicine.
The Egyptians were mater in using essential oils and other aromatics in the embalming process. Many hieroglyphics on the walls of Egyptian temples depict the blending of oils and describe hundreds of oil recipes. They may have been the first to discover the potential of fragrance. In 1922, when King Tut’s tomb was opened, some 50 alabaster jars designed to hold 350 liters of oils were discovered. Tomb robbers had stolen nearly all the precious oils leaving the heavy jars behind. The robbers chose oils over a literal king’s ransom in gold, showing how valuable the fragrant essential oils were to this ancient civilization.
There are over 200 references to aromatics, incense and ointments throughout the Old and New Testaments. Aromatics such as frankincense, myrrh, galbanum, cinnamon, cassia, rosemary, hyssop, and spikenard were used for anointing and healing the sick.
The 12th century mystic, Hildegard of Bingen, used herbs and oils extensively in healing. This Benedictine nun founded her own convent and was the author of numerous works. Her book, Physica, has more than 200 chapters on plants and their uses for healing.
The Rediscovery of Essential Oils
The reintroduction of essential oils into modern medicine first began during the late 19th and early 20th centuries. During World War I, the use of aromatic essences in civilian and military hospitals became widespread. One physician in France, Dr. Monciere, used essential oils extensively for their antibacterial and wound healing properties.
Rene-Maurice Gattefosse, PhD, a French cosmetic chemist, is widely regarded as the father of aromatherapy. He and a group of scientists began studying essential oils in 1907. In his 1937 book, Aromatherapy, Gattefosse told the real story of his now famous use of lavender essential oil to heal a serious burn.
Research conducted at Weber State University in cooperation with D. Gary Young as well as other documented research, indicates that most viruses, fungi, and bacteria cannot live in the presence of many essential oils.
This is a very important subject and to get the full impact of how our
species was nourished and thrived on raw milk, only to have it
manipulated and presented as “BAD” is a story unto itself and as horrific
as it is, it’s fascinating. All my patients are required to buy this book, The
Untold Story of Milk, by Schmid. As parents and future parents I think it
imperative that we educate ourselves by close investigation of what we are
being told about this and nutrition in general, so we can make wise,
educated decisions on how we feed ourselves and our children. Please
don’t expect the truth from the manufacturers of processed foods and
Every household should have a copy of The Untold Story of Milk,
Schmid. The politics of the denigration of this well balanced food that has
sustained our species since we became a species and still does for
numerous cultures throughout the world, is an important history to
As Sally Fallon of the Weston Price Foundation states, “Pasteurization
destroys enzymes, diminishes vitamin content, denatures fragile milk
proteins, destroys vitamin B12 and vitamin B6, kills beneficial bacteria,
promotes pathogens and is associated with allergies, increased tooth
decay, colic in infants, growth problems in children, osteoporosis, arthritis,
heart disease and cancer.”
Calves fed pasteurized milk die before maturity.
Raw milk sours naturally, but pasteurized milk turns putrid and
processors must remove slime and pus from pasteurized milk by a process
of centrifugal clarification. Inspection of dairy herds for disease is not
required for pasteurized milk, thus we end up drinking milk from cows
that could be sick. Farms that sell certified raw milk MUST have their
herbs checked for illnesses, the commercial farmers do not. The practice
of heating milk to kill germs was instituted in the 20s to combat TB, infant
diarrhea, undulant fever and other diseases caused by poor animal
nutrition and dirty production methods.
But times have changed and modern stainless steel tanks, milking
machines, refrigerated trucks and inspection methods make pasteurization
absolutely unnecessary for public protection. Clean raw milk from
certified healthy cows is available commercially in several states and may
be bought directly from the farm in many more.
Under Delicious Recipes, I have an Organic Raw Milk Shake that
contributes significantly to the success of getting my patients pregnant.
It’s delicious, filling, and supports the hormones magnificently.
Whole Foods now carry Organic Raw Milk, Butter, Cream and a
small variety of cheeses.
The Confusion Between Organic and Healthy
The consumer move to "organic" is an encouraging step in the right
direction, but unfortunately most of the extra money spent on these
products is wasted due to consumer’s misunderstanding of basic
First let me point out the obvious. Organic sugar is not any healthier
than non-organic sugar. They are both major enemies to your health. You
can apply this to Organic Pasteurized milk, as well as soy/almond/rice
I have long been opposed to most people drinking milk as it is
frequently associated with a worsening of health, allergies, asthma,
digestive disorders, etc., etc.
This is particularly sad because milk is one of the healthiest foods
available prior to its being pasteurized. Raw dairy is something I now
strongly advise nearly everyone to regularly consume raw milk, cream,
cheese, yogurt as well as coconut milk and oils. Please see Recipes for
Raw Milk/Coconut Shake. Your adrenals/hormones will love this
delicious shake and will flourish.
Adrenals need B6, C complex, cholesterol, sodium and fat-soluble
nutrients A and D. All adrenal cortex products are derived from
cholesterol. Until the mid-20th century, the basic source of all this these in
the American diet was raw cow’s milk. Adrenal stress and mal-nutrition
are the two major factors I find related to infertility.
A final note: Don’t waste your money on Organic Pasteurized Milk.
Educate yourself. Read The Untold Story of Milk, Schmid
There is clear, scientific evidence from volumes of studies that show that nutrition is foundational for fertility. There is much written on this site about this and I hope that my readers will take the time to educate themselves for the sake of their family, as well as themselves.
Changing your diet lifestyle to focus on whole foods can be daunting, but it doesn’t have to be boring, challenging and most important, temporary. This should become a way of life, just as eating processed foods was once the mainstay of your diet. The more you educate yourself and understand the importance of serving up whole foods filled with nutrients and wholesome fats to your body’s organs and cells so they can function optimally, the more motivated you will be come to provide delicious foods for yourself and your family. Our conventional medicine focuses on cures for diseases with almost no emphasis on prevention of diseases which is Much Cheaper not to mention avoids much suffering from so many diseases that just don’t have to be a part of our lives. We must take responsibility for our own health.
It’s important to take a bit of time to think about what you will eat each day and when one has such a busy life of work and family it’s all the more important to make wholesome foods a priority for each day to off set the damage done from over work, not enough sleep, and day to day stresses. Therefore, a few minutes of planning for the next day is very important. When cooking at night, make enough to take with you for lunch the next day. Snacks that you can prepare ahead of time and have in a plastic container in the fridge ready to go the next morning are really handy dandy and can help you avoid the time crunch and urge to ‘grab anything, any fast food’ to assuage your hunger.Basic Dietary Food Guidelines:
Many of you have asked what can you eat to provide the proper nutrition to support your efforts concerning fertility issues. It’s extremely important that you do your homework and read from these resources I’ve written out. If you understand WHY raw milk, coconut milk and oil and saturated fats are important and the politics involved in our society’s move away from them, you are much more likely to comply with a whole foods, fermented foods, organic, raw, good fats approach.
Remember, organically grown food is many times higher in nutritional value than conventionally grown. Also remember that microwaving your food destroys the nutrients.
A basic list of foods to include in your daily life style are:
• All veggies – make sure there is plenty of variety – three colors of veges with each meal. Try to include veggies with your breakfast 3 – 4 mornings a week. Explore the wonderful world of fermented foods like Kim-che and sauerkraut. They have these organic at Wholefoods. Broccoli, Brussels Sprouts, Cauliflower, asparagus, parsnips, beets, squashes, zucchini, mushrooms, dark leafy greens, turnips, bok choy, etc.
• All fruits – eating moderate amounts (one or two cups/day) of fresh organic fruits/day – very important and helps deal with our sweet cravings.
• Meat and Fish – eat a variety – cook your organic meats as rare as you can eat them – much more nutritional value if you don’t kill the enzymes and other nutrients in the meat. Cook at low temps.
• Sprouts, nuts, seeds, eggs – all good sources of protein, esp. for vegetarians
• Drinking the Organic Raw Milk/Coconut Milk Shake will bring you enormous support to those hormones desperate to do their job and get you pregnant. Organic Pasteurized milk is a dead food, the same as conventional pasteurized milk and brings with it a host of health issues.. Organic Raw Dairy is the only dairy that will support your hormones, Pasteurized organic will not. Please read The Untold Story of Milk, Schmid to completely comprehend this history of how pasteurized milk became so prevalent. Raw Cheese, Raw Butter and Raw Cream are highly recommended.
• Coconut Oil and Milk – please read the books I’ve listed here and begin to add these two products to your diet. It will benefit your hormones enormously, your skin, your hair, your memory… etc., etc. It’s a VERY important food group. Read Eat Fat, Loose Fat to really understand the various fats and to glean fantastic recipes using these two products.
• Sprouted Bread – found in the fridge. Section of whole foods. These are living, sprouted grain breads with No Flour and they are delicious. There are sprouted tortillas and English Muffins and a whole array of sprouted breads. You must keep them in the fridge to keep the enzymes fresh and alive. Use crackers sparingly and try to buy organic made from whole flour.
• Condiments like olives, hearts of palm, fermented foods like Kim-che and sauerkraut, are especially important to include into daily meal plans.
Avoid These Foods
Never Use a Microwave for ANYTHING (see article on this WEB site)
Organic RAW Milk/Coconut Milk Shake: Your Hormones/Adrenals will love this meal.
To really appreciate this first recipe, you really must do your homework and read the books listed on this site: Eat Fat, Lose Fat, and The Untold Story of Milk.
Once our patients have read the two main books listed above, no one yet has objected to having this shake every day. Indeed, they love it. It’s one of the most important meals that couples struggling with infertility can do.
This is a GREAT morning drink. This is a four-cup drink that can serve two or you can drink half on your way to work and save the other half for lunch or a snack. It’s very satiating, warding off hunger for hours. It’s a very complete meal of enzymes, fats, carbs and protein.
Celestial Seasonings Tea Company has a flavor I love, Bengal Spice. I make a pot of it in my coffee maker in the morning and use it through out the day (leaving in the tea bags to make a stronger tea). But you can use any tea that you like and it’s fun to experiment.
Play with this recipe. Vary the amounts, change the fruit, and try different teas to flavor it, different extracts. At Night for a hot toddy to quickly put you toward sweet dreams, use just the raw milk, with non-sweetened cocoa, vanilla and a touch of stevia to your taste. Yummy.
In a saucepan:
½ - 1 cup (experiment) of Organic Coconut Milk
1 capful of Organic Vanilla Extract and/or 1 capful of Organic Coconut Extract (experiment with Almond Extract, too)
Turn the heat on high and put your finger in the milk and stir with your finger until it’s too hot to keep your finger in the milk. Immediately pour it into the blender. This way, you won’t ruin the milk and kill all the enzymes by overheating it.
In the Blender:
1 egg yoke (make sure this is an organic, range free egg)
½ very ripe banana (or experiment with your favorite fruit)
2 scoops Standard Process Complete vegie powder or three tablets of Catalyn crushed between two spoons
1 scoops ground up golden Flaxseed
Blend very well and Bon Appetite!
Breads and other types of Sandwiches
If you really need some bread now and then, a good, healthy source is sprouted bread that you can find in the refrigerated section of Wholefoods. There are several kinds and I particularly like the Food For Life brand that makes the English muffins, they have No Flour in them. There are several kinds of sprouted breads, from tortillas, to the sweet Manna breads. Experiment and have fun. Remember that even these breads should be used moderately.
1. Grilled Raw Cheese and Bacon Lettuce/Tomatoe SandwichCan’t get much more traditional American than this… so where’s the catch, you ask? It’s in the ingredients, of course!
Start with your favorite sprouted bread. One of mine is called Healthy Hemp Sprouted Bread. It’s high protein, high fiber and yeast free with only 7 carbs/slice
Melt some RAW butter in a small pan and put the bread on this at a medium low Temp. Then add your favorite RAW cheese. Mine is one called Morbier I came across in whole foods. Cover so the cheese melts.
When nice a hot and melted, take out and add nitrate free bacon, fresh sliced organic tomato, some red leaf organic lettuce and if you really want gourmet, some slice avocado.
2. Red/Orange/Yellow Bell Pepper “Sandwich” (without bread) Cut favorite color Bell Pepper in half
Stuff with tuna/salmon/or chicken salad – hand packed pints are delicious and ready made at whole foods markets
3. Chicken Sausage in Lettuce RollLarge leaf of your favorite lettuce (red leaf or romaine work great)
Pre-cooked chicken sausage (Trader Joes or Whole Foods) cut in half long ways Roll lettuce around sausage and off you go
4. Quick Lunch to Pack for Work1 pound Three color veges (like cauliflower, broccoli, Brussel sprouts, squashes, beets, carrots, etc.) steamed al dente (2 minutes – no more – they Must Be Crunchy or the enzymes are gone)
Add 4 oz of any protein of your choice – chicken salad, sautéed beef, tuna salad, etc. 1⁄2 c Three Grains Supreme – this should be prepared and in your fridge ready for meals each day.
Put in sealed plastic container and you’re ready to go to work with a great lunch.
Steamed veges or large salads should be the foundation of each lunch and dinner and vary the protein with wholesome hormone free animal products, raw milk, raw cream, raw yogurt, raw cheese as well sprouted grains, nuts, seeds for variation.
Eggs from pastured hens are one of nature’s perfect foods, supplying Westerners the same types of nutrients that South Sea Islanders obtained from fish. It’s tragic that it received such an unwarranted bad rap during the cholesterol fear frenzy. The yokes of range free hens are rich in vitamins A and D as well as DHA, the fatty acids so important to neurological function and reproductive health. These nutrients get destroyed if you over cook the egg, so try to fry eggs, either sunny up or over easy in raw butter or with your nitrate free bacon. Eat as many as you want, they will not harm you.
Make sure the eggs are Range Free and Organic. I’d prefer the chickens NOT to be vege fed however, but if this is all you can find, it’s way better than conventional eggs from caged chickens.
Cage Free is not really cage free. Recently, I found out that the chickens are caged and let out of the cages into a larger contained area. This is not conducive for healthy, happy chickens. Buy Range Free eggs only.
Salad Dressing/Cooking Oil
Mary’s Oil Blend (from Eat Fat, Lose Fat)
• 1 cup coconut oil, gently melted
• 1 cup expeller-expressed or cold pressed sesame oil
• 1 cup extra virgin olive oil
Mix all ingredients together in a glass jar, cover tightly and store at room temperature.
This wonderful blend of three oils can be used in salad dressings or as cooking oil. When used for cooking, flavors come through beautifully and the blend does not burn as easily as pure coconut oil. In salads, it provides all the benefits of coconut oil and does not have the strong taste of olive oil.
The Three Day Nutritional Face-lift
The following menu is one that I found on line by a N.V. Perricone, M.D. who specializes in weight loss and anti-aging. It’s rich in EFA’s from all the wild salmon.
Before Bedtime Snack
When one cannot eat bread, pasta and desserts from this gluten filled grain, which we all love so much, then what to do? I remember when I was told to deal with my weight and constant yeast infections by simply stopping all breads and sweets and I thought, forget it, there must be another way.
Well, there is another way – cooking and using whole grains – and I find that I never really miss the bagels and so forth. OK, to be completely honest here, I would still love to indulge in breads with every meal and eat those fabulous baked goods for desert, but it just isn’t worth the consequences and I really do love the whole grains. The trick is how to prepare them.
My all time favorite is to combine three organic grains: millet, quinoa and sweet brown rice and I call it:
Three Grains Supreme
1/2 c millet
½ c quinoa
½ c sweet brown rice (or short grain brown rice)
1 ½ c good quality mineral water
½ t good quality sea salt
Best when cooked in a pressure cooker for 20 minutes(as all grains are), but if in regular cookware, cover and use very low heat until cooked dry (about 30 min.). I keep in sealed container in fridge and bring it out for my meals over the next 2 – 3 days. This way, I only have to cook the grains every 3 days and my other meals are very quick to prepare.
Three Grains Supreme as Desert
Serve warm in a parfait glass or desert dish to dress up the presentation
Three Grains Supreme as Morning Cereal(replaces oatmeal for breakfast which is rich in gluten)
Since the grains are already cooked and the Gomasio, baked tofu and cooked chicken sausage are foods that you can pick up at Trader Joe’s or Whole foods, this is a Very Quick Breakfast to make and far more wholesome than oatmeal with sweetener and dried fruit (basically a high carb breakfast of processed grains and fruit)
Three Grains Supreme with Salads
For me, it was hard to eat a salad without some kind of bread to accompany this meal and feel satisfied. Three Grains Supreme took care of that problem. Now I just add a ½ c to whatever salad I’m making and it’s very satisfying. This includes green salads, chicken or tuna salads.
About Three Grains Supreme:
Millet – aka the queen of grainsCooling thermal nature; diuretic; strengthens the kidneys; beneficial to stomach and pancreas; builds the yin fluids; moistens dryness; alkalizing – balances over-acid conditions; sweetens breath by retarding bacterial growth in mouth; high amino acid profile; helps prevent miscarriage; anti-fungal - one of the best grains for those with Candida albicans over growth. Along this vein, millet is useful for diabetes as well as indigestion, vomiting (make into a soup or congee) and diarrhea (roast millet before cooking).
It soothes morning sickness (make as a soup and add poppy seeds) when eaten regularly. Sprouted millet can be used for digestive stagnation caused by undigested starch, for checking lactation. High in Magnesium (one of the major macro-nutrients) and therefore necessary for Calcium metabolism.
Caution: Not recommended for those with signs of very weak digestive functions such as consistently watery stools.
Quinoa – (pronounced keen wa)One of the ancient staple foods of the Incas, it was called ‘the mother grain.’ Botanically, quinoa is not a true grain, but can be used as one. It has grown in the Andes for thousands of years and thrives in high, cold altitudes. Since 1982 quinoa has been cultivated in the US with various degrees of success.
It has a warming thermal nature; generally strengthening for the whole body; specifically tonifies the kidney yang (warming and energizing function of the body) and compared with all grains, it has the highest protein content and higher content of calcium than milk as well as a very good source of iron, phosphorous, B vitamins and E.
Sweet Brown Rice –
Contains more protein and fat than other rice and it is easy to digest. Warming thermal nature; sweet; increases qi energy; warms spleen-pancreas and stomach; is mildly astringent (thus can be used for frequent and excessive urination, spontaneous sweating and diarrhea); also helpful in the treatment of diabetes.
Caution: Sweet rice can worsen diseases marked by phlegm and mucous; in addition, it should be avoided by those with deficient digestive signs: watery stools, mucus in stools and signs of coldness.
Additional Information on Grains, Whole Foods and Recipes: Healing with Whole Foods, Paul Pitchford
It’s important to take a bit of time to think about what you will eat each day and when one has such a busy life of work and family it’s all the more important to make wholesome foods a priority for each day to off set the damage done from over work, not enough sleep, and day to day stresses.
Therefore, a few minutes of planning for the next day is very important. When cooking at night, make enough to take with you for lunch the next day. Snacks that you can prepare ahead of time and have in a plastic container in the fridge ready to go the next morning are really handy dandy and can help you avoid the time crunch and urge to ‘grab anything, any fast food’ to assuage your hunger.
Red/Orange/Yellow Bell Pepper sandwich
Chicken Sausage in Lettuce Roll
Put in sealed plastic container and you’re ready to go to work with a great lunch. Steamed veges or large salads should be the foundation of each lunch and dinner and vary the protein and grains.
An option to the Three Grain Cereal breakfast is one that is a bit more traditional, but a bit more nutritional.
Season veggies with a bit of salt and lemon juice
Recommended Sources for Great Whole Foods Recipes:
Eat Fat, Loose Fat, Dr. Mary Enig and Sally FallonThis is a must have book to get a good, comprehensive overview of the importance of saturated fats, how necessary they are to our health and the politics of what happened to the promotion of a low fat, high carb society. GREAT recipes and a weight lose meal plan that will have you salivating.
Nourishing Traditions, Sally Fallon
Sally skillfully brings us back to reason as well as tradition. Man rarely has improved upon nature and we’ve lost the very foundation of our health – whole foods, organic, saturated fats – it’s how we have eaten and lived as a species.
The Whole Soy Story, Kaayla Daniel, Ph.DThe Dark Side of America's Favorite Health Food
While there are no recipes here, the book that tells the truth about soy that scientists know, that you need to know, and that the soy industry has tried to suppress
The Untold Story of Milk, Ron Schmid, ND
Green Pastures, Contented Cows and Raw Dairy Foods.
“This fascinating and compelling book will change the way you think about milk. Dr. Schmid chronicles the role of milk in the rise of civilization and in early America, the distillery dairies, compulsory pasteurization and the politics of milk, traditional dairying cultures and the modern dairy industry. He details the betrayal of public trust by government health officials and dissects the modern myths concerning cholesterol, animal fats and heart disease. And in the final chapters, he describes how scores of eminent scientists have documented the superiority of raw milk and its myriad health benefits.
Raw milk is a movement whose time has come. This book will serve as a catalyst for that movement – a movement that could change the life of every individual who comes to fully understand the value of raw milk from healthy, grass fed animals.”
Healing with Whole Foods, Paul Pitchford
This is a must have-in-the-home as a comprehensive resource in understanding foods from both a Eastern and Western perspective. The more you get to know your foods and understand what they can do for you, not only for you health, but your mental well being, the more compliant you will naturally become in sustaining a whole foods lifestyle.
Other Recommended Sources for Great Whole Foods Recipes:
The Candida Control Cookbook, Gail Burton
The Schwarzbein Principle Cookbook, Diane Schwarzbein