Wednesday, September 21, 2011

Antioxidant Nutrients for Immune Health

Vitamin A (3000IU or 900mcg) – tissue healing & repair, neutralizes free radicals, protects from smoke and pollutants, lowers cancer risk, supports a wide variety of immune functions.
Seaweed (Nori, kelp)
Brussels Sprouts
Red Cabbage
Mustard Greens
Sweet Potato & Yam
Winter Squash
Liver of all sources
Fish Liver oils
Egg yolks
Dairy products (milk, butter, cream)

Vitamin C (2000-4000 mg daily or to bowel tolerance) - VC should be met in food with bioflavonoids. Used in collagen production, normalizing adrenal function, enhancing immune cell activity (killing activity of macrophages), wound healing, healthy blood vessels, treatment of infection
Leafy greens
Brussel’s Sprouts
Acerola cherry
Bell Peppers
Sprouted grains

Vitamin E (15mg or 22IU) - enhances immunoglobulin production, protects tissues from free radicals, excellent for cardiovascular system, reduces inflammation
Brown Rice
Dairy products
Egg yolk

Zinc (8-11mg) - increased immune response (NK & macrophages)
Crab & shellfish
Green Veg
Wheat Germ
Red meat (pork, beef, lamb)

Selenium (60-75mcg) - antioxidant, eliminates free radicals, involved in immune response activity
Brazil nuts
Whole grains (barley, oats, brown rice)
Whole grain Bread

Copper (1.2mg) - needed for immune function.
Nuts & Seeds
Whole Grains
Soy Products

Iron (9-15mg) - Used by pathogenic bacteria creating a greater need, antibody production
Beans & Legumes
Whole Grains
Leafy Greens
Dried Apricots

Red Path Wellness, 2011.

The Most Nourishing Food

Beef Marrow Bone broth

There are many variations of making your own broth. This is a marriage of 2 different ways, which I feel brings both the best flavor and the most nutrition.
Take your leftover meaty bones and roast in the oven at 350 for about one hour in a skillet or heavy bottomed pot or pan.
With the clean, marrowbones, submerge in water with ¼ cup of apple cider vinegar. White vinegar will do. The act of soaking in an acid helps to extract the minerals.
Once your meaty bones are roasted, add to stock pot and deglaze the pan. Add liquid to stock. Fill pot with water until all bones are submerged
Bring to a low simmer, never boil, and keep on low from 2-24 hours. The longer you simmer, the more deeply flavored and nourishing your broth will be.
Once you are finished simmering; strain your broth, and chill until the fat becomes a hard layer on top of the pot. Skim it off.
Return your broth to a simmer, add 1 teaspoon unrefined sea salt and any herbs you wish. Carrot tops, bay leaf, marjoram are a few ideas. Let simmer for another hour or so, strain again.
Stock can be poured into ice cube trays and muffin tins and frozen for use when only a small amount is required. Alternatively, once cooled it can be poured into Ziploc freezer bags and frozen by desired amount.

Thursday, July 28, 2011

Why a Holistic Nutritionist? By Amanda Kai, RHN

The world of nutrition can be mystifying. It seems that despite the fact that we eat several times a day, everyday of our lives, it is easy to be at a loss for knowing what to eat in order to gain all the benefits of balanced nutrition.
Sometimes we are so busy we simply haven’t the time to explore new ways of preparing our meals. Out of habit and convenience, we tend to eat the same 10 foods over and over again. We often fall into the ‘eating-on-the-run’ diet, where intended snack food becomes the meal. Over time, we may be running ourselves short of the full spectrum of nutrients and adding unwanted pounds. For many, nutrition is still an untapped opportunity to enhance our energy levels, physical appearance and natural vibrancy.
There is a staggering amount of information out there on health and nutrition. Much of it is free, available online with a simple Google search, and often contradicting information, with many of the publishers trying to sell something. This can get confusing, intimidating, and expensive, very quickly. The information you find, while relevant to some, may not be relevant to your unique body, your unique life.
Some perceive it as science, as many aspects of nutrition are measured in calories, pounds and RDA’s, however there is also an art to nutrition. Natural nutrition is different from what you will find on the shelf of a supplement store. A nutritionist specializing in whole foods will promote eating a natural, fresh, living foods diet and sensible supplementation to support you, physically, mentally, emotionally and spiritually. Holistic Nutritionists will help you create new potentials of nourishing yourself within a balanced framework of your lifestyle, goals and boundaries.  We are committed to recognizing your challenges and assisting in finding ways for you to overcome them, whether that means asking you to reassess your belief systems or offering suggestions you may not have thought of.
Holistic Nutritionists are encouraged to keep up to date with current peer reviewed studies on health and nutrition, and when it comes time to choose your Holistic Nutritionist, ask for this. In the rapidly changing field of medicine and health, staying current is ever important, it is, afterall, your health. Talk to a Registered Holistic Nutritionist in your area to discover healing in an intuitive, supportive, and respectful manner.

Tuesday, June 7, 2011

Roadside Tiki Hut selling local mom & pop farm fresh fruit, Hawaii

Pulled Pork with Bourbon Bar-be-que Sauce and Pickle making Day

Ellen came over yesterday with her crock pot and shared her pulled pork secrets with me.
It is heavenly. When it was finished and I pulled it out of the pot, I dove right in and ate it standing up, at the kitchen counter, dipping the tender, slow cooked meat into the bbq sauce which was still hot, on the stove.

While the pork was on, we also pickled some veggies. 
It is very easy. 
The brine solution is 1:1 white vinegar and water, with a couple peppercorns for flavor. Bring it to a boil.
Boil your jars, we re-used empty jam jars and mason sealers and they all worked. Technically, even if they don't seal, the vinegar should 'cure' the veg so as not to spoil. 
However, we julienned the carrots and so they'll be ready in days, and will be devoured sooner than later and wont have a chance to spoil! I can't wait to make home made Bahn Mi (vietnamese sub) with these carrots, or add a pickled pearl onion to a martini!

This Little Piggy Went to Market

Morel mushrooms, stay tuned for my foraging excursions coming soon!

The irony of going to market to buy farm fresh living plant food and deliberately saving your last $3 so you can buy something sweet, sticky and over the top.

The Bounty!

Pea tips. If you have never tried, put it on your bucket list.

Farmer's mix consisting of greens and edible flowers. Salad has never been so good!

Fresh tea leaves of hyssop, fennel fronds, peppermint

Watercress, my favorite, with asparagus spears

Wild mint bearing fur

Real carrots

Tomato Watermelon Salad (Kitchen sink)

I was quite pleased with my little invention here. While I don't think I could possibly be the originator of this salad, simply because it's delicious and the flavors just work, I did come up with it on my own. And to dispel any inclinations that I might be tooting my own horn here, please know that for every 'happy accident' in the kitchen, there are plenty of 'flops' too! 

Despite that, I am a fearless warrior with a knife and cutting board, defeats aside and victories held high!


Super Ripe Tomatoe
Alfalfa sprouts
Apple cider vinegar

mix in bowl. Serve.

Barely Barley Water

I read about this in the June 2011 edition of Edible Vancouver, a publication that I look forward to each month. In addition to being very hydrating, due to its levels of electrolyte replenishing minerals, the water holds nutrients that may have been removed from the grain during the soaking process.
First rinse your pearl or pot barley, then soak the grains overnight. The product is barley water. It is a milky, slightly tart water with a silky texture. It almost resembles cultured water or a light (water) kefir. Adding a delicate sweet flavor compliments the tartness so I tried one batch with honey and a pinch of unrefined sea salt.
For the second batch I added a little mint syrup my roommate had recently made and this was an excellent combination also. And a simple slice of lemon is a good pairing for those who prefer a more tart, less sweet beverage. (pictured above)
If you’re into nerdy uber-health foods that have roots in local history as opposed to being the latest miracle food picked wild from the Himalayas by peasants then this might be something worth trying.
It tastes very refreshing chilled, on a hot day, coming in from working in the garden or some other summer delight.
Read the Edible Vancouver entry here:

I just came across this recipe from the WESTON A. PRICE website

1 gallon filtered or spring water
1 cup rolled oats, preferably organic
1 cup raw apple cider vinegar
1 cup molasses

This is a traditional beverage that farmers used to drink when they were working in the hot sun. It quenches your thirst better than water and is much healthier than soft drinks.
Mix all ingredients and leave at room temperature for several hours or overnight. Makes about 1 gallon.

Wednesday, April 27, 2011

Radiation, free radicals and healing & protective protocols

Hello Everyone!
In the wake of the Tsunami that hit Japan last month, there have been some concern regarding the amount of radiation that has leaked from the damaged reactors and its trajectory based on wind and water currents throughout the rest of the world.
While health authorities have deemed the levels reaching the west coast of North America to be safe and not of concern, there is still an increase in exposure that we are faced with.
However detrimental or not this exposure is, the real culprit we ought to recognize, are the small, daily exposures of radioactive and heavy metal nano-particles that come from our cell phones, laptops, power lines, electric appliances, airports and aircraft, microwaves, cigarette and second hand smoke, etc.
The information below suggests some nutrients that we can increase through dietary and supplemental form as a means to mitigate potentially harmful levels of heavy metals and radioactive particles we come into contact with, not in high doses, but in regular doses.
There are 4 ways in which we can protect ourselves from radioactive nano-products. First is the strategy called “competitive inhibition”, as described by Dr. Gabriel Cousens, who has made an in depth analysis on the potential dangers on his blog. Competitive inhibition is essentially prevention.  “…When you have plenty of healthy minerals in the body, they keep the radioactive particles from affecting particular organs.”
Of particular concern is the mineral, Iodine, akin to the thyroid gland. The thyroid is reliant on Iodine to produce essential hormones to maintain metabolism. It is also known to remove toxins like heavy metals (i.e. mercury) from the body and neutralize free radicals. When the body has sufficient levels, we are less at risk of attaining I-131, Iodine in its radioactive form, to enter the cells. The problem lies in the fact that, according to Dr. Cousens, humans worldwide are relatively Iodine deficient. If deficient and exposed to I-131, the body will uptake the radioactive particle and use it in the cell. Not only does I-131 affect the thyroid gland, but also breasts, ovaries, uterus and prostate because all these organs need iodine to operate optimally.
What to eat: Iodine containing foods are most abundant from the sea. Fish, shellfish and sea vegetables (seaweed) are dependably rich sources. Salt water fish such as cod, sea bass, sardines, mackerel and tuna are particularly high as are mussels, crab and oysters. Kelp is the most common high Iodine sea vegetable. In the vegetable kingdom, eat swiss chard, turnip greens, wild garlic and onion, watercress, squash, mustard greens, spinach, asparagus, kale, citrus foods, watermelon, and pineapple. Using sea salt rather than iodized table salt will provide natural iodine and has fewer drawbacks than the fortified latter. So go eat some sushi! The tuna wrapped in seaweed will be a good opportunity to boost your Iodine levels!
Supplemental Iodine: A few words of caution in supplementing. Iodine is powerful and taking too much can cause symptoms. Additionally, what is known as a healing crisis (when the body suffers symptoms as a result of detoxifying) can also cause a myriad of sensations that can be masked as Iodine toxicity. But because we are much more likely to be deficient, a healing crisis is more common. However, supplementing Iodine should only be done with the guidance of a qualified, experienced nutritionist or healthcare provider. Lastly, those with known hyperthyroidism should not be supplementing with Iodine without the direct supervision of your medical team.
AI Levels and RDA’s for Iodine
Infants, 0-6 months
110 mcg (AI)
Infants, 7-12 months
130 mcg (AI)
Children, 1-8 years
  90 mcg (RDA)
Males and females, 9-13 years
120 mcg (RDA)
Males and females, 14-18 years
150 mcg (RDA)
Males and females, 19 years and older
150 mcg (RDA)
220 mcg (RDA)
290 mcg (RDA)

Symptoms of both a healing crisis and toxicity may include: rapid heartbeat, itching skin, fatigue, skin outbreaks, skin swelling, swelling of the salivary glands, metallic taste, burning mouth and throat, sore teeth and gums, head cold symptoms, and upset stomach. Other symptoms include headache sweaty palms, diarrhea (particularly if you have parasites).  If you get these symptoms, stop iodine immediately and wait till all symptoms subside (usually 3-4 days) before resuming with a lower dosage.
The second method of combating potential radiation effects and damage is through the use of antioxidants. Antioxidant nutrients mitigate free radical damage by neutralizing the volatile unpaired electron molecule that makes free radicals highly reactive. The best antioxidant nutrients include Vitamins A, C, E, D, and the mineral Selenium.
Antioxidant rich foods include green tea, blueberries, a├žai berry, pine bark extract, strawberry, pomegranate, grape, blueberry, blackberry, cranberry, goji berry, tomatoes, bell peppers, leafy greens, eggplant, beans and legumes. Important components in these foods are the carotenoids, and polyphenols, which can be characterized by bright, vibrant colors. So when choosing foods high in antioxidant properties, attempt to bring in all the colors of the rainbow as one way to ensure you’re getting as best nutrient profile as possible.
The third method of detoxifying oneself against the daily onslaught of radiation and heavy metals is through Chelation. There are foods that are known chelators of radioactive and heavy metal nano-particles, which perform differently than anti-oxidants. Chelation is a form of therapy used not only in combating radiation, but also in other detoxification protocols as well as some cardiovascular therapies. Chelators are able collect or trap toxins in the body because of their unique shape. The molecular structure of said particle is shaped like a cage, hollow on the inside. When ingested, the chelator has a natural ability to trap free roaming, unpaired electrons and carry to the kidneys for excretion.
One caveat that should be heeded about Chelation is that when used intensively, Chelation has the ability to begin pulling essential minerals and nutrients from the blood as well.  Beginning a Chelation therapy is something that should only be done with the guidance of a qualified and experienced practitioner. When using nutrition as a means of Chelation, we are almost always working within a safe range of intake so as not to risk our health by way of excess. Foods that have natural Chelation abilities are seaweeds, particularly kelp, arame, wakame, kombu, and hijiki.  We also find the pectin in apples and sunflower seeds, miso, grains, beans, and fibrous food to be excellent chelation agents.
Finally, a few other foods that are considered to be anti-radiation, among carrying several other wonderful health benefits. Similar to seaweeds, micro-algaes such as spirulina and chlorella are beneficial antioxidants as well as effective at detoxifying heavy metals from the body. Useful herbs include astralagus, echinacea, panax ginseng in order to keep the immune system functioning optimally, and bee pollen, shown to counteract specific radioactive chemicals.
From a holistic perspective, it would be prudent to include other ways to mitigate the effects of radiation and free radicals. Some natural methods are:
·      Use Himalayan salt lamps near electrical devices. They emit negative ions, and pair free roaming electrons emitted by electrical equipment.
·      Titanium has the same effect as the latter. Wearing Titanium framed eyeglasses is beneficial.
·      Rushing water expels negative ions as well. Showering, riverside, or visiting a waterfall will assist.
·      Plant your bare feet in the earth once a day to ground out.
·      Avoid sleeping next to electric devices; alarm clock (use battery operated), cell phone, TV.
·      Unplug electric devices when not in use.
·      Avoid smoke, second hand smoke, automotive pollution, fabric chemicals.