To milk or not to milk

My peanut has been teething pretty badly this week, which means there is a lot of hand and blanket chewing, LOTS of nursing, and very little rest (for mom). On any given day I wear her a few hours a day. This week I've been carrying, nursing, or wearing her non-stop. One of the bonuses is that I get constant "breaks" from my household work and a chance to sit or lay down. What's even better is that the ipad allows me to browse the net and type while holding a sleeping baby, because God forbid I put her down. In the words of Isaac: "Mommy, Andea is crying," as if I can't hear her :) There is only so much cooking I can get done in a day (yes I realize I post a lot about my cooking, but that's my life right now), so I get to thinking about random things. Today I've been thinking a lot about milk (no pun intended). I've been adviced by my health care practitioner, friends, and a multitude or articles, books, and videos to stop drinking milk. I am not a calf by any measure. I rarely drink fresh milk anymore but I hate the idea of giving up my yogurt or occasional treat of pizza with real cheese. Yes, I have an emotional attachment to milk, there I said it. My grandparents were cheese makers and milk was always a staple in my household. When we ran out of water there was always milk to be had. So thinking of milk in a negative fashion really bothers me, even if my consumption is limited. Every book and health article I read tells me to cut out milk from my diet, and I realize there may be some benefits to this, but the "facts" behind their arguments are lacking at best. Some can get very contentious and emotional. I watched a clip on You Tube yesterday called "Your milk on drugs." I was hoping this one would finally convince me that milk is in fact poison and I would be discouraged from consuming it but it didn't. The backing arguments focused on the increased use of artificial growth hormones and their effects on human health, the main one of which is the propensity for cancer cells to multiply more rapidly than normal when exposed to the hormones. I get that. But it was also mentioned on the video that organic milk does not contain these. Other arguments were that milk contains pus, that it causes humans to keep growing the same way calves do, and that casein, the protein in milk, glues itself onto our internal organs causing havoc. I've spent a significant amount of time today researching these arguments and I have yet to find a good, scientifically backed article that is convincing. So, is it really wrong to drink milk or eat cheese? Or is it just like everything else, good in moderation (assuming its organic of course). Thoughts?

More changes

I've been feeling very stressed out today and it occurred to me how much small changes affect my overall well being. Let me elaborate. I went to see a nutritionist today to reassess my current diet. Ever since being diagnosed with gestational diabetes in September of last year I've been following a restricted carbohydrate, low glycemic diet. Most recently I had my hemoglobin H1c levels checked and my blood sugar remains high so I restricted my diet even more by eliminating most fruit, grains, and dairy. Not surprisingly I've been feeling very tired (ie, not enough energy). At first I thought it was the sinus infection I've been fighting for almost a month. But as I started to pay more attention to my body I noticed how my energy fluctuates from hour to hour. This can't be normal. Yes I have a new baby and a very active toddler and together they demand a lot of my time and energy but what I've been feeling goes beyond normal post partum fatigue. I began to think that perhaps my energy intake was insufficient so I sought to get a reassesment of my current diet. This brings me back to today's visit with the nutritionist. I chose an integrative medicine practitioner to help me deal with my blood sugar issues because I haven't exactly been getting the proper care at my current practice. This person came highly recommended AND she takes insurance so I said why not? She is actually wonderful as far as I can tell but she handed me over to a nutritionist to talk about some changes in my diet and that's when the trouble began. The thing that baffles me most about some practitioners is the narrow minded approach with which they view their clients. I had a similar experience with my GD dietitian: She had a plan for me and wanted me to produce the results, never mind how my body felt or did. My new nutitionist began by talking to me about a "moderate" 1600 calorie a day diet with a middle of the road ratio of carbohydrate, proteins, and fats AND she said that I must eat carbs in the morning. Immediately my heart started racing. Say what? Carbs for breakfast? That goes entirely against everything I've been told or read about insulin resistance. I immediately want to walk out so instead I begin arguing with her in the most political way I can. Turns out I know a lot more about insulin resistance than she does. I won't hold it against her. But I will hold against her the fact that she's trying to put me on a low calorie (yes, 1600 calories a day is low calorie!) diet. My basal metabolic rate is 1400 calories. That means that if I lay flat on my bed all day and just breath I burn 1400 calories in 24 hours. So that leaves me 200 more calories to account for everything else: running, BREASTFEEDING, walking, sitting, chasing around my kids, reading, typing, etc. etc. etc. Any person with a little reasonable common sense could have figured that out. I decided to take the paperwork she gave me without further argument and proceeded to talk to Pam (the good practitioner) about the diet plan I had just been given. She and the nutritionist went inside closed doors and walked out with a much more generous 2400 calorie a day diet for me to follow, with carbohydrates in the morning. I'm sort of relieved that I won't have to live on kid sized meals but scared about the changes this may produce on my blood sugar levels. I'm still not sure how to handle this so I needed to "hear" myself think. Thanks for being my sounding wall :)

Week 25--Sweet Peppers

Summer at the farmer's market brings many of our favorite fruits and vegetables:  Sweet peppers, squash, peaches, nectarines, cherries and corn.  This year I will be buying few to no cherries, corn, peaches, or nectarines unfortunately.  Organic varieties of these are difficult to find and can be quite expensive.  The reason for that is because these crops are very prone to pest infestations and thus are heavily treated with toxic pesticides and fumigants.  Furthermore, most sweet corn on the market is now genetically modified :(

I love peppers!  I can't say that with enough emphasis.  I especially love sweet red peppers in all my cooking.  I use them quite a bit in salads as well.   Sweet peppers are also difficult to grow organically.  Here is the reason why:

This is a perfectly good pepper, but it has imperfections.  Our society has come to appreciate and value  perfection in our produce (as in everything else!).  We demand glossy, perfectly shaped peppers when in reality peppers are bumpy and not perfectly even in texture.  And so our demand drives the suppliers to either source genetically modified versions of the seeds they work with or to rely heavily on pesticides.  Organic produce may not always look beautiful but it is so much better for you, in nutrients, and in the pesticides that are spared (for our bodies, the farm workers, and the environment).

Sweet peppers are rich in vitamins and nutrients.  Red peppers contain lycopene and higher levels of carotene than green peppers (9x more). Red peppers also have twice the vitamin C of green peppers.  (Source:  http://en.wikipedia.org/wiki/Bell_pepper#Nutritional_value)  In my experience, sweet red peppers are more easily digestible for people with gastrointestinal disorders. 

This week I prepared a Korean style salad with bulgogi meat.  Here is what you will need:

Ingredients

4 to 6 cups of organic salad greens or spinach

2 to 3 cups of broccoli slaw (I bought the prepackaged organic broccoli slaw from Trader Joes)

1/2 organic red onion thinly sliced

1 oganic sweet red pepper julienned

1 large hot house cucumber, seeded and cut into strips

3 organic scallions, sliced

Dressing

1/2 cup red wine vinegar

2TB liquid aminos (or soy sauce)

1TB sesame oil

1 inch ginger, peeled 

3 to 4 cloves of garlic, peeled

2tsp brown sugar

Juice of one lime

Directions

1. Combine all salad ingredients in a large bowl 

2. Place all dressing ingredients in food processor and pulse until smooth.  Pour over salad greens and mix. 

3. Serve immediately.  

4. Optional:  top with bulgogi style Korean bbq meat

5.  And if you so desire, serve with wontons :)

Reflections

I've been reflecting a lot these last couple of days. A good friend mentioned that I have had a lot of losses and it occurred to me that I haven't exactly been acknowledging that fact. There is nothing like the loss of a close relative to put things in perspective for someone. I lost my brother just two days ago and I have been going through the motions of mourning: denial, suppression, anger, guilt, blaming, despair, sadness, etc. Fortunately I haven't denied myself any of those feelings so I've basically been a roller coaster of emotions. Losing a loved one is something that you must experience to understand. People ask: "where you close to him?" My answer: does it matter? A sibling is just that, a blood relative, someone you share life's experiences with; someone who saw you grow up, who knew you before you knew yourself; someone who perhaps was never your closest or best friend but who nevertheless had a closer connection with you than anyone else. I have a void in my heart and it doesn't matter if I hadn't seen or spoken to my brother in years, I still hurt. I hurt not because I miss him. This is all new to me. My body and brain haven't quite come to the realization that my brother is not in this human world anymore. I hurt because his death was so sudden, so premature, and so undeserved. I hurt because I wish his life had been different. I wish he had lived longer, happier, and that he had enjoyed his family a lot more. I hurt because I didn't have the power to cure his ailments and addictions and I witnessed him wasting away. Why does God allow these things to happen? Why does a good man have to perish in order for the rest of us to learn a lesson? As a woman of faith I understand God has a plan and a purpose. Ultimately I know he's in a better place. I just pray that God will be there to provide comfort to his children and to empower them to lead righteous lives. I know you are up there watching hermano. Please help us all out down here. You had that talent about you, everything just seemed so easy and smooth. I hope I learn that soon. I love you my brother and I will forever miss you. L

Week 24--Miso

Dave was traveling last week, which is why once again I'm a week behind in my recipe postings.  I committed to making these weekly recipes knowing that my time would be limited but I enjoy them so much that I try to find time (even some late nights) when I can squeeze in the time to type them.  I cook all the time.  I just don't have the dedicated time to find new recipes and make this blog more interesting.  I hope that what I share is helpful in some way.

For this week I decided to feature another non-vegetable posting about Miso.  We are all familiar with miso soup, the tasty broth with "floaties" we get at Japanese restaurants.  But what really is miso and why is it gaining so much popularity these days?

Miso is a traditional Japanese seasoning produced by fermenting rice, barley and/or soybeans (most popular), with salt and fungus.  The result is a thick paste used for sauces and spreads, pickling vegetables or meats, and soups.  It is a Japanese culinary staple.  Miso is high in protein, rich in vitamins and minerals, and its fermentation process makes it a nutritional powerhouse and it naturally contains Lactobacillus acodiphilus which help restore and keep the good bugs in our stomach. (Source:  http://en.wikipedia.org/wiki/Miso).  I urge you to read about the importance of consuming fermented foods.  I have started to add some more into my diet.

For this week's recipe I recreated my Garlicky Quinoa Salad with a few variations to keep the menu interesting.  Here is what you will need:

Ingredients


1 bunch of dinosaur kale, stemmed and chopped
1 cup of freshly chopped parsley
1/2 cup chopped red onion
1 cup cooked quinoa

Vinaigrette


Juice of 2 meyer lemons
Juice of 1/2 orange
2TB rice vinegar
4 cloves of garlic
1tsp dry thyme
1tsp dry mustard
1/4 cup miso paste (Note:  miso is naturally salty so you won't need additional salt but add to taste)
1TB of Olive Oil
2tsp turmeric (another nutritional powerhouse, read about carcumin and its association with MS and cancer)

Directions


1. We start off with our raw materials

2. In a food processor combine all vinaigrette ingredients and pulse until smooth

3. Combine kale, parsley, onion, quinoa and pour dressing.  Mix well.  You can serve immediately but the salad gets "better" when refrigerated for at least 2 hours.

4. Enjoy!  (Optional:  you may top with toasted pine nuts)

Week 23--Arugula

The first time I tried arugula I was intrigued by its rich peppery taste.  I've been experimenting quite a bit with it and it is now one of my preferred salad greens.  This Spring I was quite successful growing it at home and  was able to harvest it multiple times for my green shakes and salads. Arugula is rich in vitamin C and potassium and some consider it an aphrodisiac (in case you need another reason to eat it). 

This week I prepare a Roasted Beet/Arugula salad with Strawberry Balsamic Vinaigrette.   Here is what you need:

Ingredients

4 to 6 cups of arugula trimmed

3 to 4 beets, peeled and chopped

1/2 red onion sliced thinly

1TB extra virgin olive oil

Juice of 1 lemon

3TB balsamic vinegar

2 to 3 strawberries

salt and pepper

2 cloves of garlic

1tsp dry thyme

3 to 4oz goat cheese (optional)

Directions

1. Preheat oven to 425 degrees

2. Place beets in a large bowl and season with olive oil and salt and pepper.  Bake for 30 minutes or until just tender (do not overcook)

3. White the beets roast, add juice of lemon to onion and let marinade.  Drain.

4. In a food processor place garlic, balsamic vinegar, strawberries, thyme and pulse until well blended.

5. On a large platter arrange arugula, top with beets, onions, goat cheese and dressing and mix.

6 Serve immediately. Enjoy!

  

Week 22--Eggplant

I love eggplant so much you'd think I grew up eating it.  I didn't.  In fact, I didn't have eggplant until I was in my mid twenties.  The first time I tried it I was hooked.  Now I like it in stir-frys, dips, and casseroles just the same.  I've even eaten it just roasted plain.  It is one of my very favorite fruits.  Wait, what?  Yes, eggplant is a fruit, a berry at that, which is why it must be eaten in moderation if one is trying to avoid sugars.  However its glycemic load is quite low which makes eggplant a great alternative to grains for a carbohydrate source.  Eggplant is also a great source of folic acid, potassium, and manganese and has been found to block the formation of free radicals (Source:  http://en.wikipedia.org/wiki/Eggplant)

This week I prepared for you a nutrient dense Vegan Eggplant Parmigiana. I say nutrient dense because even the sauce is packed with about 8 cups of raw kale and swiss chard.  Here is what you will need:

Ingredients


3 large American eggplants (or 10 to 12 Japanese or Italian style) cut into slices about 1/2 inch in thickness
1 large jar of prepared marinara sauce
2 1lb packages of tofu, drained, and sliced into rectangular blocks about 1/2 inch in thickness
4 to 6 cloves of garlic
1/2 onion
1TB dry basil (or 1/4 cup fresh)
1TB oregano
1/2 cup of dry red wine
8 cups of fresh greens (I used kale and swiss chard)
salt and pepper
2 to 3 TB of Olive Oil

Directions


1. Arrange eggplant slices on a large baking sheet and lightly brush with olive oil.  Sprinkle with salt and pepper and roast at 425 degrees for about 30 minutes flipping once.

2. In a blender place marinara sauce, garlic, onion, herbs, wine, salt and pepper and blend until smooth. Blend in the greens and continue to mix until smooth.

3. On a baking casserole layer half of the eggplant and top with the tofu.  Pour in half the sauce.  Add the rest of the eggplant and the sauce.  Cover with aluminum foil and bake at 375 degrees for approximately an hour.

4. Serve with steamed broccoli.  Enjoy!