Eating from the Sea

I've had a great but very busy week (weekend) and I hope you are off to a great week too. I have a  lot on my plate (pun intended), but I am always looking for new foods and dishes I can make at home to control the qulaity and maintain the nutritional impact of my foods. Something I have been eating these for years in different formats and I'm excited to tell you about sea veggies, that's right, vegeatables from the ocean. Don't lose it here, hold on,  just keep reading and I know you will want to try some for yourself after reading how good they are for you. It is my hope you will give them a try and if you already enjoy them, let me know you how you eat them and maybe we can put an article about your sea veggie experiences/recipes!

Sea vegetables are some of the highest in nutrients and yet, many of us don’t eat them and think they are gross because they lived in the sea! They are rich in anti-allergy and anti-inflammatory algae that also boost our immunity. You might not know that even in prehistoric times it was a staple for our ancestors. Sushi is what comes to mind for most when they think of seaweed (nori sheet) but sea vegetables are far from our mainstream diet.

In a study from the journal Nutrition Reviews, sea vegetables are high in essential vitamins, minerals that if consumed regularly would be more than enough for anyone. In fact the micronutrients levels in marine plants are higher many land based foods like brown rice, lentils, many fruits and vegetables.  The calcium levels are higher as well as, iron and copper than in meat and spinach! These plants from the sea also provide potassium, magnesium, iodine and high levels of protein.  These same veggies have omega-3 fatty acids and vitamins A, B, C and E. Plus the fiber they offer is close to 12.5% of the daily recommended amount. That is amazing what these plants offer and yet we are skittish to eat them, why? Because they are from the sea and our mothers didn’t teach us to like them because she didn’t know. You can change that right now!

Another amazing fact is these sea veggies are low in calories and fat! That’s why these plants have been found to fight off viruses and cancers. Some studies indicate these plants can lower cholesterol and blood pressure as well as being a super immunity food, which is why we should eat them regularly if not daily. We have close to 10,000 species of marine plants that offer up their own unique nutritional advantages. Let me go over a few of the more common ones you can find in health food store and in local markets:

Arame, this is kelp that has a thin texture with a nutty taste that is rich in calcium, iron and iodine. It’s a good addition to beans, grains, noodles, stews and casseroles.

Dulse, is a red leaf veggie that has a smoky flavor and is easy to eat right out of the bag and has the most iron of all the sea veggies. Kacie Loparto fries it up like bacon. It can be a good addition to any salad but if it is cooked too long it deteriorate because it is a delicate plant.

Nori, is used to make sushi rolls and is the most common in the U.S., which also has the highest levels of protein. The flavor is sweet and meaty. I use it for soups and as a snack.

Wakame, is one of my favorite green veggie because of its mild flavor and I love seaweed salad. I will provide a recipe at the end for you to try on your own. This kelp needs soaking or a little heat if you prefer to reconstitute it but be aware it expands once soaked and you have more on your hands than just a little. I have found that many of these sea veggies are dehydrated for longer shelf life and to keep them fresher for us.

If you are bored with the same ol, same ol, then this is a good alternative to spinach, broccoli and the same old lettuce mixture you might be used to. I love to use it in salads for a flavor that is so different that I can’t believe I didn’t try it long before I did. The benefits are fantastic and it is versatile enough to use in many forms and I suggest you experiment. Anyone who knows me knows I like to experiment and to see what combinations I can find to make a new dish. For me, this is part of the journey, to explore new areas and find new things to eat. This past weekend I found nori sheets made with wasabi as a snack and I was addicted after the first bite! The wasabi burn along with the crunch of the nori sheet was incredible. 

Bill’s seaweed salad:

• I use 2-3 wakame pieces (about ¾ oz.) soaked and/or slightly heated up. Put on a paper towel to drain the moisture away. I usually let them set for 5-10 minutes. While that is drying I mix together:
• 3 tbsp. rice wine vinegar
• 1 tbsp. sesame oil
• 1 tbsp. soy sauce
• 1 tsp. sugar
• 1 tsp. ground toasted sesame seeds (white are more pure)

• Hot chili flakes to taste, but don’t be afraid to add them for that additional spice.

Next, put the dried seaweed into a bowl or mixing container and add the mixture from above, stir thoroughly for a rich flavored salad that tastes as good as what you might expect in the restaurant.  Sometimes I add in cut cucumbers or chopped onions, mushrooms, tofu, you can add what you like and the flavor just keeps getting better. My mouth is beginning to water thinking about this.

Analysis per ¾ cup serving: 73 calories, 6g proteins, 2 g fat (none is saturated), 1g fiber, 8g carbs, 620mg sodium.

You can do this! Tastes great and is even better for you. Try this as a way to spice up your meals and what you eat through out the week. There are many marine plants that we can enjoy and I like variety so I look around at what foods I can get my hands on for a new treat. This will be your new go-to food.

To your health,

Bill

Raw Sushi (in the making)

Sushi going/gone raw.

The word maki means “roll” and if you put the nori and maki together you get rolls made with fried seaweeds. I thought some of you might be interested in how I make raw sushi at home and enjoy a great tasting snack or dinner. Sea vegetables are the best at providing mineral, calcium, B vitamins and lignans, all of which are antioxidants that protect us from disease and cancers. I’ve experimented over the last year on to make totally raw sushi and I’ve come up with some seriously good eats.

My ingredients are pretty much the same as that of a regular sushi rolls except mine are without meat and totally raw. I use avocado, carrots, sprouts and cucumbers.  No rice is used in my rolls because I have found two really great ways to make rolls without the rice, which is white rice and has little to no nutrient value. I wanted my rolls to be healthier and more nutritious than what one could buy out in a sushi restaurant.

Rice mixture#1:

1 ½ cups of peeled and dice turnips

½ cup pine nuts

2 teaspoons of rice vinegar (or substitute your own)

Process the ingredients together in a food blender until everything is a small uniform rice size mix. Add more vinegar if the mixture is too dry.

This is mock rice but works really well and most people wouldn’t know the difference. I have used other foods such as squash and jicama for the rice mixture. Experiment and have fun with different foods.

Rice mixture #2:

Couple handfuls of sprouts mixed with avocado to make a sticky mess. Combine to the two together so the avocado is thoroughly mixed with the sprouts. This is a tasty and very effective way to make mock rice.

Making to roll:

 On a dry surface, using a sushi mat or just your hands, spread a layer of your mock rice evenly over the seaweed sheet. Arrange some cucumbers (cut long and into thin strips), add in some carrots (cut the same way, long and in very thin strips0, and some avocado, cut into strips.

To make the actual roll, start at the edge closet to you. Lift the nori (seaweed sheet) up and begin to roll very tightly away from you. Repeat with the remaining sheets and mixtures. After you have made several and they have set, cut into 1 inch to 1 ½ inch pieces and enjoy with Braggs instead of soy sauce which will have less sodium than soy.

I eat them as fast I make them and love the process. Making my own is a fun thing I do for myself and I get pleasure from experimenting and finding what works and what doesn’t. The cool thing I’ve learned is that when I fail, I eat the evidence and no one knows. Pretty sweet failures!

To your health,

Bill

Raw foods 101

People ask me about my raw journey and how can I eat everything raw? It’s an easy answer, I don’t. Raw includes many fruits, veggies, nuts and seeds of which I eat everyday in some form or another. In the summer, I eat most everything raw (cold) but in the winter I eat some of my foods warmed but I try not to kill the live nutrients and enzymes. So what are we talking about? When I heat up my food I try to keep it under 105 degrees, some people go as high as 110-118 degrees but that is too hot for me. If the food is hot on my skin, it’s over cooked. I choose to eat this way because it makes sense that if the food is alive and I consume it, the live enzymes will be beneficial to my body and immunity. I’ll avoiding processed foods and foods that have been cooked so much the nutrients are dead and therefore, the benefit of eating is no longer.

I blend foods, juice daily and toss many foods together for a salad or a mixture. For example, last night’s supper; I had soup warmed to about 100 degrees, I heated asparagus, spinach, mushrooms and red pepper together and then placed them on the plate with a pile of freshly grown sprouts from my indoor sprouting garden. The meal was fantastic and I was full! If you could have joined me you would have been satisfied and understood how I eat this way. Foods taste better in their natural state which is good for you, good for the planet and overall creates a well-being.

I dehydrate foods as well and they are not as active with the enzymes but still very good for you. I want living food instead of food which no longer has anything to offer me or my immunity. Take an apple, it contains water, has enzymes and will continue to ripen until it decomposes back to the earth, this is the food God intended us to eat. Foods with water are excellent because we all know water is the basis of our living bodies. I soak nuts before eating or using in a recipe because they are easier to digest and nothing is lost in the taste.  I sprouting seeds all the time, in fact when I go today, I will harvest enough sprouts for the rest of this week and into next week. Sprouting is a great way to add young nutrients into your system. I love the taste of them and I sprout all kinds. I get my seeds online and they are fresh and ready to go. If you are interested, let me know and I’ll give you the URL to help get you started. Sprouting takes up very little space, but produces a great crop every few days. Today for lunch I had veggie wrap loaded with fresh sprouts. Excellent meal! I love radish sprouts because they are hot like radishes and I enjoy the added burst of favor. I drink wheat grass juice to and that has anything and everything a person would want and the taste is not that bad for you prudes. My wife, who has a selective tongue, enjoys wheatgrass so there you go, give it a try sometime. These foods are a great way to transition from breads, sugars and processed foods. I encourage you to eat food that will nourish your body and build your immunity. From my last two articles (Super Immunity equals Super Health) you now know that a healthy immune system will keep you from getting sick or worst, ending up with a disease or cancer.

What we eat also has a large impact on the planet, meats are hard to produce and take more acreage to produce than plant based foods. There’s whole article in just the damage done to our planet producing animal foods. So we look better and feel a lot better on the inside. You will ingest fewer toxins, chemicals which places less stress on your immune system. Eating meat causes stress on most every organ in your body, which in turns breaks down the immunity and allows free radicals to grow. This doesn’t make sense to me so I eat a fairly raw diet.

What does raw mean exactly?  I wondered that too in the beginning, high raw is about 70-100% raw each day, raw is eating 50% or more. When you think about it, you eat raw food (fruits and nuts); it’s a matter of choosing to ingest rawer foods into your system. I encourage you to find what works for you. Don’t rush into this and don’t feel pressured either. The choice of the way I eat took me about 6 months of exploring and playing around with my food choices. I wasn’t planning on going raw, it just happened over time. How much raw you eat probably changes with the seasons and what’s going on in your life.  Most of us eat rawer in the summer because cold food tastes good going down. If you do nothing more than to avoid processed foods with no or little nutrients, you are headed in the right direction.

Something I found helpful when shopping for foods and maybe you too, are the PLU codes on food labels.

·        A 4 digits number means it is conventionally grown usually with pesticides.

·        A 5 digit number starting with 9 is organically grown. (Plants that are sprayed need to be purchased organic. A good rule of thumb, if you don’t peel it or cut the outer layer off, it probably should be organic, like strawberries or blueberries, bananas are ok to buy non-organic because you peel the skin off))

·        A 5 digit number starting an 8 means it has been genetically modified.

You may not know that raw foodists have a glow about their skin and in their eyes. Our skin is our largest organ, right, so it’s the healthiest or weakness sign of purity on us. If you want nice clear skin, shiny hair, strong nails and bright eyes; give raw a try for a few days and see the different. My finger nails grow faster and strong with whiter white tips. People have actually noticed my finger nails—seems creepy that someone noticed but it has happened. You can get a glow on and an overall vitality in no time. My wife comments on my high energy levels, even at night and the about work I accomplish each day. I feel great and if I feel sluggish I know I haven’t eaten right. It makes a huge difference in my overall system. My arthritis has faded away and I don’t have any pains, so I’m free to exercise and enjoy life to the fullest. One last benefit, you can eat more and not gain weight or actually lose weight. It’s crazy but so true!

To your health,

Bill

Part II: Super Immunity Equals Super Health

Welcome back to the second half of this discussion on super immunity foods and a better way of life. Almost everyone I know worries about their weight and neglects their health. If I’m in my target range then I’m a happy camper. That may not be completely true, many have sacrifice their health over dieting and I ask those people something like, wow, you‘ve 65 pounds, of what? Usually most are taken back because who cares man, its 65 pounds! If it is 65 pounds of muscle you have done harm to your body and you look bad.  If you have not eaten foods that build your systems to create a stronger person, you have not done the right thing by yourself. Don’t get me all wrong here; losing weight for those obese is a good thing (I think).

I wrote a while back on carbs and how many do we need, I’ve covered the diet area and now I want to talk about the micronutrients and what is really important in our daily choices for foods. It’s not about high crabs vs. low carbs, low fat vs. fat or things that most of us see as important, this isn’t creating a healthy immune system and healthy bodies. What’s most important is the deficiencies in our diets. Losing weight is key but at what cost to our system? We eat too many processed foods, too many fast foods and therefore the raise in breast cancer, one links to the other.

Micronutrients are found in green veggies and are our survival foods. They give us lots of energy, low calories and optimal amounts of nutrients to fight off diseases and cancer. Science has proven that people who eat these types of foods are rarely get sick. What we’re finding is that we can eat these foods everyday and build a super immunity inside your body. What foods are best to eat? Below is a list of the top micronutrient foods.

Kale    watercress     collards          brussel sprouts         bok choy        spinach          arugula          cabbage            broccoli          cauliflower    romaine lettuce        onions            asparagus      leeks   strawberries            mushrooms   tomatoes        pomegranates           blackberries blueberries    raspberries    sunflower seeds  flax seeds       hemp seeds   chia seeds      almonds         cashews         avocados       oatmeal

If you eat some of these foods in your diet each day, you are off on the right path! These foods need to be your main foods while you are building your immunity and losing weight (if needed). Bottom line (and here is where I lose many of you), we need to stop eating animal products and foods that are empty of nutrients and processed foods that contain toxins, such as sugar, sweeteners, white flour, refined oils and fast food places. For many this is a hard pill to swallow but it’s for your health. Take small steps at first and your immune system into a super powerhouse that fights off diseases and cancer.  

To your health,

Bill

Super Immunity equals Super Health

Super Immunity and great health are one and the same! What you eat determines so many things, such as getting a cold or the flu. How cool would it be to not get sick when everyone else seems to be hacking and coughing, walking around half dead? Our immune system works to protect us from mild infections but also protects our heart and organ functions throughout our life. This immune system can make you healthier, happier, live longer and be more productive, what more can I say? We need to think about eating for our immune system and not our hunger pains!

We are exposed to so many dangerous infections, exotic microbes and bacteria that want to wreak havoc in our bodies which lead to cancer and other illnesses. These days we live in a global culture where things are spread the brought from part of the world to another like never before and we wonder why we are as sick as we are or why cancer is prevalent.  It’s the culture we live in and the processed foods we eat. No parent would serve their kids disease for supper, yet feeding them fast food may be doing just that. A diet of fast foods and junk foods cause so many diseases and we keep right on feeding our children the future, foods that promote an unhealthy immunity rather than the strongest immunity possible. Why? It’s in our culture. We live fast paced lives and therefore, stopping at a fast food place is easy and quick and everyone is happy, except our immune system.

We expect science to cure cancers and diseases, but why not prevent them in the first place?  Our bodies can protect themselves very well if given the right foods. Medicine is not the answer! I don’t want to wait to get really sick to begin fighting off some disease or worst. I’m fighting now before it ever gets a hold of my immunity. What about you? Doesn’t it make sense if our bodies will respond to good foods and fight the battle, why wait for the sickness to begin the meds? Too many people believe healthy eating is just too expensive, but I believe curing the disease is so much more expensive. For example, if you have allergies to pollen, ragweed, cats etc… eating nutrients will help your body fight those off and your allergies will subside. I’m living proof; I had all kinds of allergies and now nothing. If you immune system is weak you are exposed to anything coming at you and then you go to the doctor’s and they give you antibiotics and other meds that can contribute to the development of cancer later in life. Drugs are toxic and just because the doctor gives them to you doesn’t mean there are consequences down the road. Too many rely on meds to feel good and stay healthy; didn’t God make your body? Then it can do what God intended it to do and I’m impressed how well it responds to nutrient rich foods.

I ask you, do you get sick often? If something is passing around at work do you usually get it? Did you see the doctor in the last for a sickness and needed a prescription? Changes are if you said yes, your system is not as strong as it could be/should be. You are at risk for more serious diseases later in life. The good news, you can begin to build your immunity now and within a very short time frame have super immunity. What do we need to do?

Eat foods that are nutrient dense, that have the fighting powers our bodies need to be healthy. I’m talking leafy greens, the darker the better. I’m talking plants that are still alive. Doesn’t it make sense to eat something still alive and take from it the nutrients already present? Seriously, this is easy science and nothing too difficult. Salad is the main course for lunch and supper along with other veggies, fruits and legumes. A combo of these foods and your body will be singing you praises and growing a healthy immune system to fight anything that comes along! It true, I have found that mushrooms and onions together are becomes super foods. How easy is this? Taking a vitamin is not very effective but eating these two foods is incredibly effective for creating a vitamin rich immune system; the way God intended for us be. It’s built in to their properties.  Foods to consider buying and eating are: Bok Choy, asparagus, cabbage, collards, red peppers, Swiss chard, peas, squash and green peppers to get you started. They can be eaten raw or cooked but not overly cooked where the nutrients are left in the pan that they were cooked.  Fresh plants contain so many beneficial nutrients and are highly complex; we need to eat them daily and in their rawest form to get the most from them. Does this seem weird to you? It was to me too, but I learned that I enjoyed the taste and have grown to really love eating veggies right from the fridge. It’s crazy, I’ll bring fresh veggies to work and snack on them or have them for lunch and I have energy and I’m more productive, not sluggish after I eat. My body is charged not drained to digestion for the next hour. It is the phytochemicals that runs our bodies anticancer defenses, it’s the best defense we can get!

Tomorrow I will talk more about nutrients and foods to help make you the stronger you can be with the best immunity possible. You can achieve great health and it’s not very difficult. I needed someone to help me understand eating and foods to eat in order to become a super immune person. I want that for you. I want you to live to a ripe old age and enjoy every minute of your life. It’s within your power and to your advantage to consider making changes. Come back for more foods and more info to help you make great decisions for you and your children.

To your health,

Bill

You can start losing weight made easy.

I want to start off easy at losing weight, what can I do? I have what I call the 5 pillars of success. No matter what level of fitness you are or how much weight you want to lose this can work for you and it’s not too radical. It looks like this:

1. 1.      Eat six times a day to keep your body fueled and running. Each meal should    be  small but carry a big impact. I always try to keep my blood sugar level and from spiking. This keeps your metabolism steady and losing weight is easy.

2.      Leave the processed foods alone. You don’t need highly processed foods which have hidden junk in them and way too much salt. Your food should come from the ground or have a mother, if not think about how good it is for your body. By eating whole foods you’ll be happier and feel fuller longer. This will help you stay on target.

3.      Stay hydrated. Drink water. Drink water and drink more water. You don’t need that can of pop or sugar drink, water is perfect. It will keep you in shape, works with your body’s antioxidant systems.

4.      Eat lean meat. We need protein and I get mine from the veggies I eat but you can eat meat which will keep you happy. The best sources are fish and chicken. Try low fat dairy products like Greek yogurt. Remember to eat lots of fresh veggies and salads during the day. Salad is the main meal.

5.      Be careful with Carbs. Remember carbs come two ways: Starchy and fast acting like breads and pasta which raise your blood sugar levels. Try non-starchy carbs like fruits, veggies and whole grains which help level your blood sugars. Eat good carbs in the morning and after your exercise for you refueling.

You can do this and begin to see weight lost. The more you input into this the better the results.  Start off exercising two times a week for a two weeks and then add day every third week until you are exercising 6 days a week. You should break a sweat when you exercise for two reasons; one to work out toxins and second it lets you know you are working hard enough to lose weight. If you are out of shape then work up to that, never overwork yourself to pain! However, try pushing your heart some and see how you do. Always be careful not to injury yourself. That just slows down the process and bums you out. Remember it took a long time to get this way and it takes a long time to reshape you back to health. Everything is in your power!

To your health,

Bill

Why did I let myself get fat?

Why did I let myself get fat?

I didn’t even see myself as fat. It’s true, I didn’t see it coming until one day I looked in a full length mirror and WOW, which was a shock and wake up call. I was immediately embarrassed and really taken back by what I saw. That day was a changing day but nothing happened. I wasn’t ready to admit that was me and I wasn’t prepared to make any changes. So there I was, feeling weird about myself and not knowing what to do.

My wife, Kathy, had gain weight too. She was the first to make a move in a positive direction. Kathy answer was to get up at 5:30 in the morning and exercise for a half hour. Not me, I didn’t know there were two 5:30’s in a day! She got up everyday and exercised while everyday I stayed in bed. I had no motivation.  This went on for 6 months, literally, but that spring Kathy and I made plans to build a deck on our back area of the house. Two weeks of heat and work outside was what I needed. I had lost some weight and began wanting to lose more. I got up with her and the dog dragged me around the neighborhood while Kathy walked on the treadmill.  The dog walked me all summer early in the morning. One day I tried running and whoa, that was hard. My lungs, my heart and my body rejected me right them there! The following week I tried again, same thing, so I figured I’m too old to run and walking is people my age should do. As the summer passed I lost some more weight and I felt much better than I had in years. As the fall the came around, I moved my routine indoors and we bought an elliptical machine so we could each have a machine to use and to switch off every other day.  Man we worked that room every morning at 5:30 and it was OUR routine now and I looked forward to it and the days I didn’t want to get up but Kathy did and I felt guilty. She inspired me!

I knew I had to make better choices of my eating habits. Mainly, any changes had to be good since I ate anything and everything! And if it was sweet, I had 2-3-5 pieces. I didn’t realize I was addicted to food. Food an addiction? That was a new concept. I began buying books on foods and calories.  That was okay for a time and then I wasn’t losing any more weight and yet I was still fat! My BMI was still at 32 and my waist size was 44. A colleague of mine, Gary Thomas, told me about what he was doing and he was eating twice as much I and losing weight! I wanted to learn about that plan. It was Eat to Live by Dr. Fuhrman. It’s a great book that talks about food addiction and how to break that addiction in your life.

I began the 6 week challenge and found that the pounds came off and each week was journey of finding new foods and the more I ate the more weight came off. At the end of 6 weeks, I had lost 24 pounds and they have stayed off! (It’s been close to 2 years now). That was the motivating factor in completing my weight lost journey. I started eating more raw foods, hardly any processed foods and exercise was a way of life. I decided early on I wasn’t going for a certain weight but rather I wanted my body to determine what my ideal weight would be. That took off any pressure to reach a number (real or unreal). After several more weeks I landed and have stayed the same since. I have heavier days and I have lighter days but I remain the same in a given month. I’m trying new foods all the time, experimenting with tastes and textures, started growing sprouts, juicing veggies. Life is great and I’m excited about the life style Kathy and I now have. We share this journey together even though Kathy still eats meat on a regular basis. We respect each other’s needs and desires. In reality, Kathy eats pretty much everything I eat and doesn’t venture out of the program very often.  As a couple, this is our hobby, something we do together and exercising is a part of our daily lives. We live a healthy life together!

The bottom line here is that you too, can lose the weight. Over time I realized why I became fat, I was under stress and didn’t like where I was in life. Food suppressed the hurt I had inside. I had to make changes and fixed certain areas of my life. Some of those changes were very hard and took time to complete. It’s not an overnight fix here and it is not a diet and that do and then go off of, you are starting a new life of energy, fitness, and longevity. I look forward to future with no cancer, no aches and pains and arthritis, which is in my family and I have, does not hurt and stop me from becoming and doing anything I want. LIFE IS GOOD!

To your health,

Bill