McKinley Grapevine

Hi Everyone!

With Halloween right around the corner I thought it might be fitting to talk about sugar…again.  You’ll find posts on the Grapevine with a host of reasons for why you should avoid refined sugars.  For this email, I want to focus on the connection sugar has with high cholesterol levels.

James A. Surrell, M.D. wrote the book “S.O.S. Diet (Stop Only Sugar)”.  http://www.sosdietbook.com/index.php?page=Sugar_Cholesterol_Connection

He describes the connection between sugar and cholesterol like so:
“You eat excess sugar – The pancreas releases more circulating insulin – Insulin stores sugar as body fat – Circulating insulin causes the liver to manufacture more cholesterol – Blood cholesterol level goes up above safe and normal levels – Risk of heart disease goes up and this is all because of the sugar you eat”

WebMD spoke with researcher Miriam Vos, MD, of Atlanta’s Emory University about data she analyzed from the National Health and Nutrition Examination Survey (NHANES) which took place from 1999 – 2006..  Vos found of the 6,113 adults who participated, the lowest consumption group got less than 5% of their daily calories from added sugars, while the highest consumers got 25% or more of their daily calories from sugar.  Sugar consumption appeared to be directly related to HDL and triglyceride levels. The more sugar the participants ate, the lower their HDL and higher their triglycerides.  Compared to people who ate the least sugar, people who ate the most sugar were three times more likely to have low HDL levels.
Click the link below to read the full article:
http://www.webmd.com/heart-disease/news/20100420/high-sugar-diet-linked-lower-good-cholesterol

More and more research points to sugar being the cause of high cholesterol, weight gain and many other diseases.  It is so important that we limit our sugar intake and set the example for our kids so they don’t end up with the problems we are trying so hard to avoid.  Just a reminder, the American Heart Association recommends men keep their sugar intake below 45g/daily and women keep their sugar intake below 30g/daily.  I would encourage everyone to do their best to keep their intake at or below 50g/daily.  If you choose to make the commitment to decrease your daily sugar intake, do it gradually.  I would suggest you decrease your sugar intake by 10g/daily until you get down to 50g so you are able to adapt to and maintain the change in your diet.  Once you eliminate or decrease the amount of refined sugars in your diet, your body will actually stop craving them!!  You can do it!!

Email me with any questions.  Have a great evening 🙂

Hi Everyone!

The weekend is approaching and soon it will be time to make your grocery list.  I have a “Superfood” to add to your list this weekend.  Hemp Seeds!  Check out the many nutritional benefits:
1. Contains all 20 amino acids (building blocks for your muscles)
2. Complete source of protein
3. Easy to digest
4. Excellent source of EFA’s Omega 3, 6, 9, and contains more omega 3 than any fish
5. 3 tbsp provides:
~ 14g fat
~ 2g carbohydrates
~ 11g protein
~ 0g SUGAR!
6. Excellent source of energy because of the fat and protein combination

I came across this website http://www.purehealingfoods.com/hempHeartsInfo.php.  The women who designed the website dealt with many different health conditions that doctors were not able to fix.  She started looking for alternative ways to solve her health issues through a naturopath and found great success.  Many of her issues were solved through FOOD, not medications. Hemp seeds is one of the foods she refers to a “Pure Healing Food”.  Go to her website to view the long list of benefits she experienced by adding hemp seeds to her diet.

Hemp seeds have a nut like flavor and taste most like a pine nut.  Here is how you can use the hemp seed:
1. Grind up shelled hemp seeds and keep them in your fridge.  You can add hemp seeds to soups, shakes, omelets, protein bars/balls, oatmeal and yogurt (really, anything you want to add nutritional value to)
2. Hemp oil, you can cook with it or use it in your favorite salad dressing
3. Hemp protein can be used in your shakes or baked goods 🙂

Wondering where the hemp seed comes from and how it differs from marijuana?  Nutiva, a company who provides high quality health and superfoods, has an answer for this FAQ:

“Marijuana and hemp both come from the same species of plant, Cannabis sativa L., but from different varieties. There are different varieties of Cannabis, just as Chihuahuas and St. Bernards are different breeds of dogs, Canis familiari.  Marijuana is the flowering tops and leaves of psychoactive varieties of Cannabis that are grown for their high THC content.  Hemp, also referred to as industrial hemp, are low-THC varieties of Cannabis that are grown for their seeds and fiber. Hemp is grown legally in just about every industrialized country except the USA. ”

Hemp seeds contain less than 1% THC if at all.

 

Here are three simple hemp seed recipes from www.lovingthebike.com:

Hemp Seed Power Cereal: Mix ¼ cup raw sunflower seeds, 2 tablespoons hemp seed, 2 tablespoons cacao nibs, 2 tablespoons unsweetened dried berries, ½ tsp cinnamon, 1/8 tsp salt, 1 tbsp raw shredded coconut.  Drizzle with 1 tsp organic raw honey and enjoy with any type of milk or yogurt.  Or, just spoon some hempseeds onto your favorite cereal for any extra healthy fat and protein boost.

Hemp Seed Bars: In a large bowl, mix ¼ cup chia or flax seeds, ¼ cup sesame seeds, ¼ cup raw shelled pumpkin seeds, ¼ cup whole hemp seeds, ¼ cup dried fruit, ½ teaspoon sea salt, 2 teaspoons cinnamon, 1/3 cup melted organic coconut oil, 1 Tablespoon vanilla, and ½ cup organic honey.  Once well-mixed, immediately transfer to a large cutting board. Cover with oiled waxed paper (oil side down) and press flat with your hands or with a rolling pin.  Place in refrigerator until firm, then cut into squares.  Store in the refrigerator.

Hemp Seed Pesto Sauce: Since hempseeds are often described as having a pinenut-like flavor, they work well in pesto recipes.  In a food processor, mix 2 c organic hemp seeds, 1 c extra virgin olive oil, 2-4 garlic cloves, juice from 2 lemons, 1-2 cups fresh basil (to taste), salt and ground black pepper to taste.  If you’d like, you can also add ¼ cup parmesan cheese.  Process until smooth or desired consistency.

You can find hemp seeds at your local Vitamin Shop, Whole Foods or online at amazon.

Enjoy!

Yours in Health and Wellness,

Meredith Mitchell

Hi Everyone!

Many of you are trying to meet the 10g of protein/meal requirement.  Here is a list of some foods and their protein content. Email me if there is a specific food you would like to learn about that I have not listed.

 

Protein Options:

Food	Portion	Protein
Eggs (hard boiled, scrambled…)	2	12g
Hummus	¼ cup	4g
Plain Greek Yogurt	Individual size cup	12g
Feta Cheese	2 tbsp	5g
Mozzarella String Cheese	1	6g
Cottage Cheese	½ cup	14g
Cow’s Milk	8oz	8g
Goat’s Milk	8oz	9g
Almond Milk	8oz	1g
Natural Peanut Butter	1tbsp	5g
Almond Butter	1tbsp	2g
Raw Pistachios	2tbsp	6g
Raw Almonds	2tbsp	6g
Raw Walnuts	2tbsp	4g
Raw Sunflower Seeds	2tbsp	5g
Organic Hemp Seeds	2tbsp	10g
Chia Seeds	2tbsp	4g
Sesame Seeds	2tbsp	4g
Dried Spirulina	2tbsp	8g
Cooked Quinoa	½ cup	4g
Cooked Soba Noodles	1cup	6g
Firm Tofu (soy)	½ cup	10g
Ezekiel Bread	2 slices	8g
Raw Broccoli	1 cup	2g
Raw Kale	1 cup	2.5g
Boiled Peas	1 cup	6g
Boiled Brussel Sprouts	1 cup	4g
Black Beans	½ cup	7g
Boiled Lentils	½ cup	9g
Dry Special K Protein Cereal	¾ cup	10g
Dry GF Oats	½ cup	6g
Dry Old Fashioned Oats	½ cup	5g
Chopped Chicken Breast	¼ cup	12g
Ground Turkey	¼ cup	13g
Cooked Shrimp	8 small	8g
Chunk Light Tuna	½ cup	28g
Ground Beef	¼ cup	14g
Protein Supplements:
Warrior Blend Vegan Protein Powder	1 scoop	17g
Vega Sport Performance Protein Powder (Vegan)	1 scoop	25g
Olympian Labs Pea Protein Powder	1 scoop	25g
Isopure Whey Isolate Protein Powder	1 scoop	25g
Jay Robb Whey or Egg White Protein Powder	1 scoop	25g
Power Crunch Protein Bars	1	14g
Power Crunch Protein Bars – GF	1	14g
Quest Bar Protein Bar	1	20g
Rise Bar	1	20g
Perfectly Simple – Zone Perfect Protein Bars GF	1	10g

 

You can find all of the protein supplements at www.vitacost.com and VitaminShop.  Most of the bars you will be able to find at Kroger and Publix.  If you want to try adding some dried spirulina to your diet, you can find it at Whole Foods or the following website: http://www.nuts.com/cookingbaking/powders/spirulina/premium.html?utm_source=google&utm_medium=cpc&utm_campaign=pla&gclid=CMblndOwhMMCFa5zMgodxyYAIA

 

Janell Huber shared the recipe below.  If you like pumpkin pie, this recipe is for YOU!  You can make this a protein packed snack or breakfast by adding a 1/2 scoop or whole scoop of vanilla protein powder.  Most protein powders contain 20g of protein/scoop.  If you choose to add a 1/2 scoop of protein powder, add 3/4 cup of milk instead of 1/2.  If you choose to add a whole scoop of protein powder, add 1 cup of milk instead of 1/2.  Looking for a protein powder?  Click the link below to see my recommendations:

http://grapevine.mckinley.com/?p=1189

Pumpkin Pie Oatmeal

makes 1 serving

Ingredients:

1/2 C old fashioned oats
1/2 C skim milk
1 ripe banana, sliced
2 hefty shakes cinnamon
1/4 C pureed canned pumpkin
1 small shake ground cloves
1 small shake ground nutmeg
Handful frozen blueberries (optional)

Instructions:

1) Put the oats, milk, sliced banana, and cinnamon into a small pot on the stove.

2) Stir continuously over medium high heat for about 5 minutes, or until the mixture gets thick and creamy (and starts slightly bubbling). Stir in the frozen blueberries now, if you like.

3) Turn down heat to medium low and add in the canned pumpkin and a small shake each of ground cloves and ground nutmeg. These two spices make this recipe — don’t skip them!
Yours in Health and Wellness,

Meredith Mitchell

Hey McKinley!

One of the best ways to keep your energy levels consistent throughout the day is to keep your blood sugar levels stable.  It is natural for our blood sugar levels to fluctuate, but what we want to make sure of is that the fluctuation is moderate.  Here are a few tips you can follow to help stabilize your blood sugar levels:

1. Eat smaller meals every 3 hours instead of 2-3 big meals every 6 hours
2. Avoid pop, sports drinks or anything that is obviously loaded with refined sugar
3. Eat foods from the list below:
– almonds, walnuts, pistachios
– quinoa
– avocados
– apples with skin
– beans
– chicken, turkey, beef, ham, salmon
– spinach, broccoli, cauliflower
– sweet potatoes (they actually have a lower glycemic index rating than white potatoes)
– berries (fresh or frozen)
– cinnamon
– oats
– green tea
– citrus fruits
4. EXERCISE regularly!  According to www.essortment.com “Exercise is one of the best things that you can do to help stabilize your blood glucose levels.Very often, people who suffer from Type II diabetes are also overweight. Following a healthy exercise program can help diabetics to burn off calories, shed pounds and, in conjunction with eating a proper diet, may lessen or even eliminate the need to take oral medication. Not only does exercise help lower glucose levels, but it also helps your body to maintain good circulation, which, for many diabetics is a major problem.

Have a wonderful afternoon 🙂

Yours in Health and Wellness,

Meredith

Hey McKinley!

Are you eating a healthy balanced diet, exercising and still feeling low on energy?  Does this describe you?  Before you decide whether or not this really describes you I want you to answer the following questions:
1. Are you eating breakfast?
2. Does your breakfast include a healthy balance of protein, carbs and healthy fats?
3. Is your sugar intake between 50 – 60g/daily (no more than that)?
4. Do you drink less than 16oz of coffee or tea?
5. Are you eating every 3-4 hours?
6. Are you exercising 3-5x weekly for a minimum of 45min each time?
7. Are you under a 30 BMI?

If you answered YES to the above questions, you may find the article I am going to share with you very helpful.  A couple weeks ago Angie Mullan sent this article to me and I was intrigued.  I would encourage you to read the whole article but just in case you choose not to I will summarize it for you :).

The author, Sarah The Healthy Economist, is describing a friend of hers who is a mother with a healthy body weight, eats a balanced diet, exercises and is not achieving the energy levels she needs.  Sarah recommended she try consuming 4-6oz of LIVER weekly.  Right now you might be thinking “Thanks for the info Mer, but I’ll stick with my stimulant and crash routine before I even THINK about eating liver…blah”.  I get it, however, there are other ways of consuming liver other than liver and onions in the frying pan.  Here are the examples Sarah has provided:

1.  Liver pate:  If strong tasting beef liver and onions turns your stomach as it does mine, try the milder tasting liver pate made with chicken or duck livers that is an excellent dip or spread on toast. This recipe includes lots of bacon pureed with the liver and is very well accepted even by children. {click here for a video demonstrating how to make liver pate}
2. Liver and Rice: Just before you put a pot of soaked rice on to cook, mix in one or two spoonfuls of grated liver. The liver will impart a wonderful flavor to the cooked rice and your family won’t know the difference. Note that brown rice works better than white rice for this trick.
3. Raw liver pills: Chop up raw, grassfed liver that has been frozen for 14 days or more (eliminates parasite risk) into small pieces and swallow a few each day whole with a glass of water, milk or juice. Over the span of a week, you will consume several ounces and no doubt be feeling much more energetic.
4. Raw, desiccated liver powder: probably the easiest and most painless way to get your liver is through a raw, grassfed, “nothing added nothing taken away” desiccated liver powder. This is what we take at home when we haven’t been eating enough pate or the raw liver has run out until the next local meat co-op delivery. You can take the powder in capsule form or sprinkle it into homemade soups and sauces for a boost of nutrition.

For more info on the desiccated Live powder or pills, click the link below:
http://www.livestrong.com/article/487625-what-are-the-benefits-of-dessicated-liver/

Why Liver: It’s rich in iron, contains B complex vitamins, amino acids, calcium and phosphorus

Precautions:
There is not a “One size fits all” diet plan.  We are all unique individuals just as our dietary needs are.  I strongly recommend you check with your doctor before you start taking a desiccated liver supplement pill or powder for 2 main reasons.
1. Your iron levels may already be high enough and too much iron in the body can be toxic (even though this is rare, it is still something you should be aware of).
2. If your doctor thinks a liver supplement would do you some good, it would be best for them to suggest the right dosage for you based on your height and weight instead of depending on the serving size listed on the nutrition label. If you did want to test the liver out to see if it made a difference in your energy levels before seeing the doctor, I would try 1-2tbsp of  liver pate with one of your afternoon snacks once or twice a week.

Click the link below to read the whole article.  Email me with any questions 🙂
http://www.thehealthyhomeeconomist.com/exhausted-this-superfood-can-get-you-off-the-couch/

Have an awesome day!!

Yours in Health and Wellness,