Recipe # 1 and #2 LUNCH

April 8, 2010 Thursday
" Forgiveness means letting go of the hope of a better past"

Wow- that quote just grabs me. Thanks Elaine. I was told to pass it on. The best way for me is to blog it.

Yesterday was a Breakfast Day. Today I am sharing two recipes for lunch. Lunch is hard for the working person because it is so easy in the city to grab a quick on the go lunch. On every corner there is a deli with salad bar, the occasional Mickey Dee (McDonald's), or a side vendor. WRONG!!! First I wouldn't go to a salad bar where everyone is grabbing the food. You must think of that. I need not remind you of Mary Mallon. You do not know who she is? Mary Mallon, also known as Typhoid Mary or Bloody Mary seemed like a healthy woman when a health care inspector knocked on her door in 1907. She was the cause of several outbreaks of typhoid in this country. She was a private cook and worked for some of the richest residents of NYC and Westchester. She was the first known "healthy carrier" of typhoid. When finally caught up with she was banished to North Brother Island off New York.

Avoid food borne infections, please...

After breakfast , you might feel hungry 2 1/2 hours later. Grab a few nuts. A small handful would suffice. Then what should you have for lunch? In previous blog days there were generic choices. Check March blogs. Here are two more.

Recipe #1 LUNCH

Warm Romaine Salad

1 tablespoon of gluten free tamari sauce or Bragg Aminos

Pinch of stevia powder

2 tablespoons of olive oil

2 medium cloves of garlic, peeled and minced. Allow it to sit for 15 minutes before adding to pan to allow the allium to work.

1 pound hearts of romaine lettuce , cut it cross wide into 1 inch pieces

Combine the soy sauce and stevia in a bowl. Heat a cast iron skillet over medium heat until hot. Add the minced garlic. Add olive oil next and stir together for 5 seconds. Add the lettuce and stir-fry for 1 to 2 minutes, until limp. Stir in the sauce and stir fry for 30 seconds. You want the lettuce bright green and tender. Remove and serve immediately. Yummy and different!!

Recipe #2 A STICK LUNCH

Sticks and stones may break my bones, but this dish will never harm me.

2 slices of turkey breast

black olives

goat cheese

bamboo skewers

Roll the lunch meat and slice into cylinders. Skewer meat with kebabs. Add black olives, and goat cheese between the meat. Add olive oil over the stick and eat away

It is simple.

The needlepoint above is a work in progress. It is taking longer than expected due to the beads I am sewing in. The flowers are done with two ply single thread in petit point. The background is French Wool in blue. I will eventually make it into a pillow.

I want to thank all those who are following.

Photo credit: Rick Byrd

Until tomorrow...

Breakfast Recipes for Health: RECIPE #1 AND #2

April 7, 2010 Wednesday
"When I take myself out of the way, I create a space for true and loving friends, joy and fulfillment"

I pass this on as it was passed on to me. Thanks Karen!


All winter long, you had oatmeal. Probably not the right type--instant and Mr. Quaker. No offense to Mr. Quaker, but he doesn't cut the mustard. By the way, "Too Old To Cut the Mustard" is an old song by Rosemary Clooney and Marlene Dietrich. You need to use steel cut Irish Oatmeal because it is gluten free. I got tired of steel cut oatmeal this winter.

Try Qunioa! It is an alternative from oatmeal and high in protein.

Recipe#1

1. 1 Cup of Quinoa

2. Two cups water

3. 1/2 tsp salt (optional- not for individuals with high blood pressure)

4. Toppings:
a. fresh fruit slices (strawberries)
b. Maple syrup (optional: not for individuals with sugar imbalance)
c. Butter substitute
d. Cinnamon
e. Nutmeg

Wash the quinoa in three separate changes of cold water. Drain and sieve each time. Transfer to a cooking pot and add the water (2 cups) and the optional salt. Bring to a boil, cover with a tight lid and turn the heat down to allow to simmer. Cook for 10-15 minutes. Remove from burner and allow to sit for five minutes. Fluff it with a fork and put into two bowls. Top it with your favorite berry, maple syrup (optional) or agave, sprinkle with some cinnamon and nutmeg.
Enjoy a cup of Green Tea and Bowl of Quinoa with a loved one.
Yummy!!!


Recipe #2 The Green Smoothie
Do you ever feel like you do not want to eat breakfast? Some of you never eat breakfast. You may be used to the roll or bagel and coffee and out the door. This smoothie is packed with nutrition. You will need a blender. Remember? you have one somewhere...

1. 2/3 cup of Almond Milk
2. 1 cup of spinach or 1 scoop of Powdered Greens (Daily Greens) from www.longevitynutritionals.com
3. 1/2 cup of fresh pineapple
4. 1/2 cup of berries
5. 1/2 cup of walnuts
6. 1 tsp of flax seeds

Put almond milk and the spinach (or Daily Greens) in blender. Puree until smooth. Add in #3-6. Blend until your desired smoothness. Add some ice cubes. Serve immediately

The needlepoint above is a work in progress. I call it the "Boats of Mustique"
Mustique is an exclusive 1,400 acre island located in the southern Caribbean with lush rolling
terrain cooled by gentle trade winds. It is surrounded by pristine white beaches and crystal clear aquamarine waters. It has history. It has nature. It has life. This private island is owned and operated by the Mustique Company, comprised of shareholders and villa owners from 17 countries dedicated to protecting the island’s natural beauty, tranquility and privacy. Rick and I had the pleasure of staying on this island one year ago due to the generosity of one special woman. It was truly relaxing. One of the few times I can say I honestly relaxed.

Photography credit: Rick Byrd


Until tomorrow...

The Great Masquerader

April 6, 2010 Tuesday

"Go slow today. Ease up on the demands you put on yourself. In time all will be revealed" KM

I should listen to this. I sometimes put too many demands on myself. This blog is demanding but I really enjoy it. I feel I am educating others.

Today I want to discuss the Great Masquerader. In the time of Sir William Osler (by now, you know he is my hero in Medicine), it was syphilis. Today it is Celiac Disease. We used to think that Celiac Disease is handled or treated by Gastroenterologists (stomach/colon doctors). These are the physicians that do endoscopes/colonoscopies. There are many atypical presentations of Celiac Disease when it appears as other autoimmune disorders, like diabetes and Hashimoto's Thyroiditis (inflammation of the thyroid gland). There sometimes are no gastrointestinal symptoms (bloating, flatulence and changes in bowel habits). There can be a neurological presentation as muscle weakness and peripheral neuropathy. It is my generation's great masquerader--not syphilis.

Because of the enigmatic presentation of Celiac, it is now handled by the general practitioner and internist to make the diagnosis. The challenge even falls on a cardiologist such as myself, who also practices integrative medicine.

Other presentations can be dermatological as vitiligo and psoriasis. It can present as a rheumatological disease like arthritis, and even Sjorgen's Syndrome.

I do not expect everyone to look up these diseases but remember that Celiac Disease (where you cannot have gluten) is also called colitis, irritable bowel and Crohn's disease and does not always have to be exclusive to gastrointestinal symptoms.

We will discuss gluten sensitivity throughout the blog.

Yesterday, I told you about gluten free grains and substitutes. I also gave the cooks in the audience a chance to bake/cook with different types of flours. Be creative!!

Because there is much controversy about soy, let's talk about it now. There is a book called The Whole Soy Story by Kayla Daniels. There are many doctors who recommend soy, and there are just as many who do not. Every person you talk to will have a story on soy. There are soy sauce substitutes: Bragg Liquid Aminos and Gluten Free Tamari sauce.

Want to know how to make a Soy-Free Soy Sauce? You must wait until Wednesday.

I adore the needlepoint above. I love animals, especially frogs, turtles and birds. I decided to frame this needlepoint after it was finished. Although I did frame it, it could also have been made into a pillow. I have never given it away nor do I hang it in our apartment. I decided to place it on our etsy store - www.etsy.com/shop/RickFratCreativeDuo

Until tomorrow...

Gluten Free

April 5, 2010 Monday

"Very little is needed to make a happy life; it is all within yourself, especially in your way of thinking" M. Aurelius

Everyone is concerned about processed foods and so am I. To be gluten free is a better way of life, especially if you are gluten sensitive and, more importantly, if you have Celiac disease, Crohn's or even ulcerative colitis.

The grains that are gluten are B-R-O-W = barley, rye, oats and wheat.

There is gluten in spelt, couscous, modified food starch, teriyaki sauce, Bulgar wheat, and sprouted wheat and barley.

What are the gluten free grains you can have?

1.Millet

2.Amaranth

3.Teff

4. Quinoa

5.Buckwheat

6.Corn

7. Rice (brown rice is best)

8. Rice Bran

9. Steel cut Irish Oatmeal

What about wheat pasta?

You can have corn, buckwheat, rice, artichoke and quinoa.

Did you ever think about using gluten free flours? Here are some suggestions for the best flours for a variety of different foods. For cakes and cookies: white rice flour; for fried foods: Garbanzo or Garfava flour; for that good pizza you are missing: 3 parts white rice flour mixed with 2 parts tapioca or potato starch. You can always buy a gluten free pie crust already made. Using the white rice flour is good but you must limit volume or the slices you have. For bread: brown rice flour or bean flour. The flours best for thickening include arrowroot, sweet rice and tapioca (again watch the sugar). The flours with a strong taste include garbanzo bean, quinoa, teff, soy and sorghum.

Now start cooking...

The crossstitch bookmark was finished so it could be sold in the store, It's Simply Green in Cherry Grove, Fire Island. I love doing bookmarks--easy and quick. Rick owns the store, which carries all green products that are good for environment. This year he will feature new products. As usual, I will contribute by making pillows and bookmarks.

Until tomorrow...

A Food Label

Easter Sunday -

April 4, 2010

"Acceptance and surrender move us forward on this journey. Accept present circumstances and yourself. Watch the change and growth it brings in you."

What journey? The journey of life. The journey of your new dietary lifestyle change. This is the first lifestyle change in a pyramid of 7. Why seven? Think of the other 6--exercise, addiction, meditation, self esteem, anger/resentment and self love. I know I am spending a lot of time on dietary lifestyle changes but this is the largest at the base of the pyramid. It is the foundation in order to move forward. I have a journey. It is ever changing. Sometimes it seems that my journey gets disturbed. But this is part of it too. I try to get back on track as soon as I can. Try to do the same...please.

The United States Food and Drug Administration is the FDA. The FDA requires that most foods bear nutritional labeling. How many of you take time to read nutrition labels? It is always a good habit to check the label. It is sometimes very small so carry a small magnifying glass in your bag.

This is how you will find out the hidden ingredients in the foods you buy. The lable provides nutritional facts, serving size, an ingredient list and an allergen warning. The serving size is provided for a single serving. I said a single serving, not three or four. To find the nutritional value of something you are eating is easy. For example, if one serving size = 5 crackers which is 80 calories and you consume 20 crackers, how many calories did you consume? That is easy-- 20 crackers divided by 5 is 4 servings, so 4 times 80 equals 320 calories. Obviously, the more crackers you eat, the more calories you will consume.

The nutritional facts can get confusing. Before the % daily value, it lists the total fat, cholesterol, sodium, total carbohydrate and protein content. This is always based on a 2,000 calorie adult diet and is calculated for a single serving. I doubt many of you knew that. Remember the amount of calories any individual should consume varies from one person to another.

I want to tell you about net carbohydrates-- which is not on the label. This was Bob Atkins' pet peeve. For example, the total carbohydrate content is 24 grams. That is a lot, but what is the net carbohydrate count? Under total carbohydrates is the dietary fiber, and sometimes sugar alcohol such as sorbitol (as used in many Atkins Products). If the dietary fiber is 5 g and the sugar alcohol (not absorbed ) is 4g , then you must subtract 9g from 24g and the net carb count would then be 15g of carbohydrates. You must do this especially with the protein bars on the market. Calculate in your head the net carbs before you buy a protein bar. If the label states 3 grams of sugar that is not the same as sugar alcohol. If the total carbohydrate count and the sugar are the same and there is no dietary fiber, and way too much sugar. I would put it back on the shelf.

A good example food is Kashi 7 Whole Grain Puff Cereal. The amount of total carbs is 15g, dietary fiber is 1g and sugars 0 grams. The net carbs is 14g, but there is no sugar in this product. It does contain 2 grams of protein. You will add protein when you add unsweetened soy milk or almond milk to the cereal. It is made with buckwheat and long grain brown rice.This is a good breakfast for someone who is trying reduce the gluten in their diet. Very different from Captain Crunch or Wheaties. The next step is to read the ingredient list. Many processed foods have high fructose corn syrup which you will want to avoid. The ingredients are listed in order of amount from greatest to least. Always check that!! Most products also contain soy lecithin.

The last part of the label is the allergy warning. An example is: CONTAINS WHEAT AND SOY INGREDIENTS. I look for CONTAINS WHEAT, YEAST etc etc.

Get a label out and give it a close look. When shopping always look at a label. This may seem trivial and not important but it is.

The moon is in the second house and Jupiter aligns with Mars. Then we will have the guidance....In the Age of Aquarius-- Remember the play Hair--and the song Let the Sunshine In. This is an early day needlepoint given to my brother-in-law, Michael. I think it may be one of the first twenty I did. It hangs in his posh Los Angeles condo.

Photo credit:Michael Byrd

All have a blessed day

Until tomorrow...

Organic or Not Organic

APRIL 3, 2010 Saturday

"Care more particularly for the individual patient than for the special features of the disease."
--Sir Wiliam Osler

There is a benefit to buying organic foods, but it is not always necessary. These are tough financial times. Organics are grown under strict regulations from the US Department of Agriculture. Since the last Federal Administration put severe restrictions on organics and forced farmers who were growing organic to have a license (not cheap), many of the local farmers who grow organic could not afford licenses. Those local farmers at Union Square 14th street grow organic yet many cannot afford the license. I would support the local farmer instead of bigger chains in NYC who have a sign on their fruits/vegetables that say organic. If possible, get to know the person you buy from. Ask about their practices. Support local agriculture whenever you can.

I would buy grass fed meat and organic chicken. If you read Michael Pollan's The Omnivore's Dilemma, then you probably would never eat meat again. The same goes for the book, The Untold Story of Milk. After reading this book, you may only want to buy raw milk from farmers in the states that allow raw milk to be sold. If you want raw milk full of the enzymes (not homogenized or pasteurized) go to the web site, http://www.westonaprice.org/

There are organic eggs available too. Aside from the obvious benefit (reduced amounts of pesticides and other chemicals involved in production) of organic meats and dairy products, some debate the exact health benefits. I know more individuals would buy them if the prices were decreased. Remember the movie, "The Dirty Dozen"? I will now tell you the Most Contaminated Dirty Dozen fruits and vegetables:
1. Peaches
2. Apples
3. Sweet Bell peppers
4. Celery
5. Strawberries
6. Nectarines
7. Pears
8. Spinach
9. Imported Grapes
10. Potatoes
11. Cherries
12. Lettuce

So, carefully clean these before consuming raw or cooking. Not with just with water alone. Use a vegetable/fruit spray and follow package directions, or even 1 part Clorox to 9 parts warm water and then rinse carefully.

The Clean Dozen (Least Contaminated)
1. Avocado 2. Pineapples 3. Mango 4. Papaya 5. Bananas 6. Kiwi
7. Cabbage 8. Broccoli 9. Onions 10. Sweet Peas 11. Asparagus
12. Sweet Corn

Both sweet corn and peas are frozen. Wow, the least contaminated contain more sugar than #2,#3,#4 and #5.

So, changing lifestyles is not easy.

The needlepoint bookmark, BOOKS, is a favorite of everyone. Where do we get our information and knowledge? Books, of course. Putting the knowledge into action is hard but must be started. I didn't give this bookmark to anyone. It is on www.etsy.com/shop/RickFratCreativeDuo

Photo credit: Rick Byrd

Until tomorrow

Self Growth and Shopping Tips

APRIL 2, 2010

"Leaving your comfort zone of current patterns and behaviors is a very courageous step toward self-growth" - Thanks, Karen

It is a very courageous step if you are changing your dietary lifestyle. No one said it would be easy, including me. Before moving on to the next lifestyle change, which will be exercise, we still have lots to cover on the dietary changes.

If you have started eating differently either by completely eliminating cow's dairy and/or wheat products or you have cut down on these products, I want to tell you some important shopping tips.

1. You must avoid sudden trips to the grocery store. That is impulsive. These sudden trips increase your time in the store while deciding what to eat. You will end up buying things you do not need, thus wasting money.

2. Go with a list and update it on a regular basis. Again, being an organized shopper reduces those impulsive behaviors.

3. Weekly menu planning is essential for variety and rotation of meals. I would set a day and time to do this. Since I am an honest individual, I must tell you I do not shop. Rick does the shopping. He makes fun of me because I do not know the inside of a grocery store. I have been to Whole Foods, Trader Joe's and BJ's but it takes me longer to find an item I want and need, especially since I am looking for the gluten-free products.

Everyone wants to save money in these economic times. I know we do and we tend to shop in bulk these days. Oats, grains and beans can be bought in bulk. Frozen vegetables can be bought in bulk. The only problem is you need to get to Costco, BJ's, etc. and then have the storage room.

You could also buy in small quantities and look for sales. This is more realistic for city folk.

A great idea is to buy from the Farmer's Market. They can be found all over New York City. To find one near you visit the Grow NYC website. There is also an Amish Market on Roosevelt Island. Yes, it is part of NYC and you do not need a passport to get there. Again, being honest, I have only been to the Amish Market twice whereas Rick goes every Saturday morning.

Perhaps the most important tip is this: "DON'T SHOP WHEN YOU ARE HUNGRY!"

The needlepoint above represents spring. I love the poppy. Not only because Dorothy, The Tin Man, The Lion and the Scarecrow feel asleep in the poppy field while trying to get to the Emerald City, but because the poppy contains opium. It was originally used as a source of pain medication. It still is in some countries. Unfortunately, pain medications can be addicting. We will discuss that in future months when discussing addictive behaviors.

I also love this needlepoint because I gave it to my daughter, Alyssa. I decided not to give it framed as it is pictured, but as a bed pillow for her new red comforter. I will show it on the blog later with other new pillows.

Photography credit: Rick Byrd

Until tomorrow...Going organic