Fruit Salad With Avocado, Hemp Seeds And English Walnuts - A Healthy Breakfast Or A Food Combining Faux Pas?

Must I always eat fruit alone?

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Food Combining
Back in the mid-80's I read the book, "Fit for Life" by Harvey and Marilyn Diamond. This was my first introduction to what is known as "food combining". I am mentioning this not because I'm endorsing or denying the benefits of carefully combining certain foods, but only because this recipe would be frowned upon by those who follow the strict guidelines of food combining.


For example, the number one rule of food combining is to eat fruits alone. Since fruit takes little effort to digest, they say that they should not be combined with more concentrated foods which stay in your stomach longer. There is a lengthy list of other rules on the order in which you should eat or combine foods. To follow these guidelines, one would have to quit their jobs and focus all their attention on how to properly plan their meals.


Here's my bottom line on this. If you are fairly healthy and eat a plant-centric diet of easily digestible foods, I don't think you have to pay that much attention to this. Eating shouldn't be this difficult. Of course if you are ill and your body has little energy to properly digest foods, then one should do everything possible to facilitate digestion. But when health conscious individuals ask me if they should food combine or eat according to their blood type or follow some other complicated food plan, I usually tell them not to stress out about it. Eat sensibly, listen to your body and adjust accordingly.


Back to the Fruit Salad
Now the number one problem with eating fruit by itself is that within a very short amount of time you'll be hungry again. You might even get a bit shaky from all the sugar in the fruit. Adding some healthy fat and protein to the salad will make you feel satisfied longer, even if it flies in the face of proper food combining. 


One delicious way to add good fat to a fruit salad is to add an avocado. Another way of adding good fat to the fruit salad, in addition to protein, is to add raw hemp seeds and English walnuts. Hemp seeds are one of the best sources of vegetarian protein with 5 teaspoons of hemp seeds providing as much protein as a hard boiled egg! And, of course, hemp seeds and English walnuts are excellent sources of ALA omega-3 fatty acids. Put them all together and you have a satisfying fruit salad that delivers 6 grams of protein, 5 grams of fiber and 1.7 grams of omega-3 fatty acid. And you won't be hungry in 30 minutes!


Here's an example of a fruit salad with avocado, nuts and seeds but feel free to substitute apples with pears, mango with peaches or papaya and grapes with a banana or strawberries.


Mixed Fruit Salad with Avocado, nuts and seeds
Raw Vegan, Gluten Free
Makes 4 servings


1 cup diced mango
1 apple, cored and diced with skin
1 cup seedless red grapes
1 California avocado, peeled, pit removed and diced
1/4 cup raw hemp seeds
1/4 cup English walnut pieces


Combine all ingredients in a salad bowl and toss gently to combine. Serve immediately.


Per serving: 232.8 calories, 14.6 grams fat, 1.5 g saturated fat, 1.7 g ALA omega-3 and 6.0 g omega-6 fatty acids, 0 mg cholesterol, 6.1 g protein, 22.7 g carbohydrates and 4.8 mg sodium. 

Make Your Own Vanilla Extract - It's Easy And It Makes A Great Gift!

Make your own vanilla extract with a pod and some vodka!

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Vanilla Beans
If you're like me, you probably go out and buy vanilla extract. I never even thought about making it myself. I must admit, I've always been a little intimidated by vanilla beans because I had no idea what to do with them. Then one day I read a column by Martha Stewart talking about how easy it was to make your own vanilla extract. Just split a bean, soak it in vodka, and voilà - vanilla extract. I thought, I can do that! 


Where to Buy?
I was so excited about doing this, I ran out and picked up the first vanilla bean I could find. It was a single bean wrapped in plastic and stuffed into this tiny spice box. I don't remember what it cost, but I do remember being a bit surprised at how expensive it was. 
The second time I made it, I was determined to find nicer beans. I found OlilveNation, an on-line website that sold vanilla beans in bulk. I bought 16 beans for $14.95, less than $1 per bean. It was a great deal except I don't know what I'm going to do with all of them. Spoiler alert: guess what everyone's getting for Christmas! By the way, OliveNation also sells 7 beans for $9.99.

Most of the world's vanilla is the variety "V. planifolia".
It's commonly known as Bourbon or Madagascar vanilla.

How to Make Vanilla Extract
You'll need a small glass vessel with a tight-fitting lid and 1 vanilla bean per 1/2 cup of vodka.

Split the vanilla bean lengthwise with a sharp paring knife.
Loosen the seeds with the tip of the knife.

Measure out 1/2 cup of vodka. No need to break out the good stuff. Save the Kettle One for your martinis and cosmos.

Place bean and vodka in a small jar with a lid.

Soak for 1 to 2 months.
This picture was taken after 3 days.
Swirl gently once and awhile.

After 6 to 8 weeks, the vanilla is ready to use.
Remove the vanilla bean and refrigerate.
It's good for a year!

What a Great Gift Idea!
You can either make up a big batch of vanilla extract and put it in a cute jar for a gift. Or give someone a cute jar with the vodka and vanilla beans already starting to soak, with some instructions (when to remove the pod, etc.) and let them watch it diffuse into vanilla extract. I think that might be more fun. 

Give a beautiful glass container with beans, vodka and some instructions.

Raw Vegan Cilantro And Pepitas (Sunflower Seed) Pesto On Gluten-Free Pasta - Perfect For Cinco De Mayo!

Raw Cilantro and Pepitas Pesto on Gluten-Free Pasta!

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A Great Dish for Cinco de Mayo!
Whip up this delicious raw pesto in minutes and either serve it as a dip or stir it into a half pound of hot pasta for a delicious entree. This pesto brings together cilantro, pepitas (sunflower seeds) and lime, all commonly used in Mexican cuisine. 


Why it's Healthy
There are a few things I did to this recipe to make it healthier than most pesto recipes.
* The pesto is raw and stirred into hot pasta - not cooked.
* I use cilantro which has been found to remove heavy metals like mercury, lead and aluminum, from the body.
* For the nuts, I use raw pepitas (sunflower seeds) that are packed with vitamin E.
* Raw hemp oil is used to add omega-3 fatty acids to balance the high omega-6 content of the pepitas.
* Instead of parmesan cheese, I use vegetarian formula nutritional yeast, packed with critical vitamins.
* I use my very favorite gluten-free pasta made from quinoa.


Cilantro and Pepitas Pesto on Gluten Free Pasta
Pesto: Raw Vegan, Gluten Free
Pasta: Vegan, Gluten Free
Requires a Food Processor with an S blade


1 clove garlic
3 tablespoons raw pepitas (dried pumpkin seeds) plus a few for garnish
1 (4 oz) bunch cilantro, cleaned with stems trimmed
4 teaspoons vegetarian formula nutritional yeast
2 tablespoons cold-pressed hemp oil
2 tablespoons freshly squeezed lime juice
1/2 teaspoon salt
8 ounces gluten-free pasta (such as Ancient Harvest Quinoa Garden Pagodas)


To make the pesto: With the food processor running, put the clove of garlic through the shoot and process until it is chopped.


Add the pepitas and process until the are coarsely ground.

Coarsely ground pepitas (sunflower seeds)

Place the cilantro on top of the pepitas (save a little for garnish) and then add  the nutritional yeast, hemp oil, lime juice and salt and process until somewhat smooth, scraping down the sides when necessary.

Put the cilantro in first so the other ingredients don't fall directly to the bottom.

Remove the pesto and place it in a small cup or bowl and set aside.

Set aside the pesto and cook the pasta.
Or, serve it as a dip.

Cook the pasta according to directions. 

This GF pasta maintains its texture when cooked "al dente".

Drain the pasta and put it back into the pot while it is still steaming. Spoon on the pesto and stir until the pasta is well coated. 

Spoon cilantro pesto onto the steaming hot pasta.

Stir until well coated.

Serve in 4 bowls and garnish with a few pepitas and chopped cilantro.


Serve with a cold Dos Equis beer and have a Happy Cinco de Mayo!!


Per serving: 315 calories, 11.8 g fat, 1.3 g saturated fat, 0 mg cholesterol, 136 mg omega-3 and 1512 mg omega-6 fatty acids, 8.1 g protein, 50 g carbohydrates, 6 g fiber and 309 mg sodium.

Great News! Now You Can Get Vitamin D From A Delicious Plant Source! Vegan Mushroom Gravy Recipe Using Dole's New Portobello Mushroom Powder Packed With Vitamin D2!

Get 600 IU plant-based vitamin D from each serving!

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I've Been Waiting For This!
This is perhaps one of the most exciting foods/products I've come across in years. It ranks right up there with chia seeds and hemp oil. 


One subject I write about frequently is how critical vitamin D is to our health. Besides being required for bone health, deficiency of this important vitamin is linked to cardiovascular disease, cancer, depression, arthritis, cognitive impairment, depressed immunity and more. Even though the body can make vitamin D through exposure to the sun, it often isn't sufficient and most people in the world are, in fact, woefully deficient. I often say that one of the cheapest ways to improve world health is to hand out vitamin D supplements. But many of my readers dislike taking supplements and would rather get their vitamins through food. Unfortunately there are few food sources of this vitamin other than certain fish and fortified milk.


In November of 2010, I blogged about research where they discovered that mushrooms, much like our skin, can create vitamin D when exposed to UV light. In fact, Monterey Mushroom company started selling high vitamin D mushrooms shortly after that. You can read the entire post, "Vitamin D - Do the New Recommendations Fall Short? What Vegans Need to Know about Vitamin D".


Well the mushrooms were a good idea but not very convenient and probably not easy to find. But recently I came across an amazing new product from Dole - Portobello Mushroom Powder. Using Portobello mushrooms that were exposed to UV and subsequently ground, they created a convenient powder that blends easily into soups, gravies, sauces, stews, stuffing, pasta and rice dishes and more. Each teaspoon delivers 600 IU of vitamin D (the current RDA)!

Dole's Portobello Mushroom Powder
available for purchase on their website.

How Its Cost Compares to Other Food Sources
A 3.25 ounce jar of Portobello mushroom powder costs $8.37 from their website (shipping was free). There are about 56 servings per jar so to get 600 IU, the current RDA, of vitamin D2 is 15 cents. Not bad!
* To get a similar amount of vitamin D from canned sockeye salmon, you'd have to pay around $4.00.
* You'd have to drink about 5 cups of fortified soy milk to get this amount which costs about $1.25.


How it Compares to Supplements
Vitamin D supplements are fairly inexpensive. 
* Deva (vegan) 800 IU tablets are 6 cents apiece.
* Natures Life (vegan) 2,000 IU tablets are also 6 cents apiece.
* Carlson 4,000 IU D3 (not vegan) drops are also 6 cents apiece.


As a food source, this mushroom powder is the cheapest way to get your vitamin D. Supplements are less expensive, especially when you consider than 600 IU is not the optimal dose, especially for those who are deficient. I personally try to take 4,000 IU per day. But this powder is a GREAT way to get more vitamin D into your family's diet. And did I mention - it's DELICIOUS!!!


Is it Raw?
The label states that it is raw. That said, I cannot yet recommend this for raw diets. Portobello (and even white button) mushrooms contain hydrazine's, a potentially carcinogenic substance that is deactivated upon cooking. I don't think eating a few white button mushrooms is all that dangerous but portobello powder is quite concentrated. So, at this time, I recommend this product only in cooked foods. I have written to the Dole institute to get their opinion on this and will report back if and when I get a response.


Here's what I made last night. I boiled and mashed a combination of russet and sweet potatoes and covered them in this yummy gravy.

Pour this healthy gravy on potatoes, vegetables, rice, pasta, quinoa, polenta, tofu and more!

Portobello Mushroom Gravy
Vegan, Gluten Free
[Six (1/3 cup) Servings]
600 IU vitamin D per serving


1 cup unsweetened, unflavored soy milk
2 tablespoons cornstarch
1 tablespoon Earth Balance buttery spread
1 cup chopped onion
2 tablespoons Dole Portobello Mushroom Powder with vitamin D
1 cup veggie broth *
1/4 teaspoon garlic powder
1/8 teaspoon ground black pepper
salt to taste
* If you make broth from a bouillon cube, you may not need additional salt


In a small bowl, stir cornstarch into soy milk until dissolved. Set aside.


Heat Earth Balance in a small saucepan on medium low heat. Add onions and cook until soft, about 8 minutes. Quickly stir in mushroom powder until onions are coated.


Add broth, garlic powder, black pepper and salt. Bring to a boil.


Stir the cornstarch and milk mixture. Add to the pot and stir well. Lower the heat.


Simmer, stirring constantly, until thickened. Serve.


Per serving: 59.5 calories, 2.5 g fat, 0.8 g saturated fat, 0 mg cholesterol, 1.8 g protein, 6.1 g carbohydrates, 0.7 g dietary fiber and 230 g sodium (assuming 1/2 teaspoon salt). 

Don't Forget The Veggies In Your Morning Smoothie! Amount Of Fruits And Veggies Needed Daily.

Fruits and veggies combine beautifully in a smoothie.

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How Many Fruits and Veggies Should I Eat?
Most nutritionists recommend consuming at least 5 to 7 servings of fruits and veggies a day. But there is often confusion about serving size, the number of fruits versus vegetables, the recommendations for adults versus kids, etc.. I just found an interesting GUIDELINE that may clear some of this up. The amounts vary with age, whether you are male or female and your level of activity. In most cases, the minimum is 5 CUPS of fruits and vegetables (not servings) with the recommended consumption of fruit being less than vegetables. An example of 5 cups of fruits and vegetables would be: 

1 apple

8 large strawberries

1 cup green beans

1 large sweet potato

10 broccoli florets

Now that's not so bad, is it? In fact, most people who eat a healthy plant-based diet eat at least this a day. But for others, this can be a challenge. Especially if you are racing to work and only have time to grab a bagel. Lunch is a sandwich and chips and dinner is a plate of pasta and maybe a small salad. For these people, daily fruit and vegetable consumption may barely reach one a cup. And kids have the same problem.


A 2010 study revealed the shocking statistic that a third of high school students consume vegetables less than once a day and a quarter of them eat fruit less than once a day!


Why does this matter? It matters because the people who manage to reach that 5 or more cup goal are less likely to be obese and have fewer chronic diseases such as heart disease, type 2 diabetes, high blood pressure and cancer. So start keeping a daily log for you and your children- even if it's just for a week. It will give you an appreciation of how much of these critical foods are actually being consumed on a daily basis.


Morning Smoothies
You all know how much I love my morning smoothie. But as yummy as it is to make your smoothie a fruit shake, we should also remember to throw some veggies in too. Here are a few example vegetables  that blend well into a smoothie:
* Spinach
* Kale
* Chard
* Carrots (my new favorite addition)
* Celery
* Parsley
* Cucumber 
* Zucchini or butternut squash 


You Need a High-Speed Blender
If you do this with the blender that you use to make frozen margaritas, you may end up with a pretty undrinkable mixture. I can't stress enough how important it is to own a good high-speed blender. I personally have a Vitamix but was recently introduced to a Blendtec. They are both excellent blenders. Yes, they are pricey but you will use it every day! Look for sales at Costco or buy one that's used. They last a long long time.


Spinach and Carrots
I love adding baby spinach and carrots to my smoothie. They both contain carotenoids that are very beneficial for eye health. Spinach and carrots are high in beta-carotene and lutein and spinach also contains zeaxanthin. Since I spend most days staring at a computer screen, my poor eyes need all the help they can get.
FYI, to get the most out of carotenoids, eat them with a healthy fat such as fresh, cold-pressed flaxseed oil.

Fruit and veggie smoothie

Fruit and Veggie Smoothie
Vegan, (or Raw Vegan), Gluten Free
[makes two (2 cup) servings]
Requires high-speed blender 


1 1/2 cups non-dairy milk, such as organic soy milk *
2 (unpacked) cups baby spinach or kale
1 carrot, sliced
1 organic apple, cored and cut into 8 pieces
1 cup frozen blueberries
1 banana
1 packet stevia 
1 tablespoon cold-pressed flaxseed oil (check press date)
4,000 IU drop of vitamin D3 (optional, not vegan)
* For a raw smoothie, substitute with 1 1/2 cups water and 1/4 cup soaked walnuts


Place all ingredients except flaxseed oil and vitamin D in a high-speed blender, placing frozen blueberries on top. Blend until smooth.
Add flaxseed oil and vitamin D and blend briefly.
Serve immediately.


Each serving provides 1 cup fruit and 1 1/4 cups vegetables.


Per serving: 271 calories, 10.6 g fat, 0.9 g saturated fat, 3.7 g omega-3 and 1.1 g omega-6 fatty acids, 0 mg cholesterol, 7.6 g protein, 40.4 g carbohydrates, 8.1 g dietary fiber and 111 mg sodium. 

The Challenge Of Going Vegan - My Opinion Of The New York Times Article By Tara Parker-Pope

How challenging is a Vegan Diet?

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The Challenge of Going Vegan
Several people asked my opinion about Monday's New York Times article, The Challenge of Going Vegan, by Tara Parker-Pope, about how switching from a meat-based to a plant-based diet “is fraught with challenges”. It was quite a dramatic article claiming that the “physical, social and economic challenges” were so great that they only be tolerated if one had a personal chef.



It went on to claim that the suffering experienced by sacrificing ones favorite animal-based foods was exacerbated by becoming a social pariah. She described the experience of switching to non-dairy milk as a “shock” to the taste buds. Really, she used the word “shock”. And the costs of eschewing meat and dairy products and buying vegan specialty foods were astronomical. Oh my, where do I start? 


What's Motivating This Life Change?
First of all, any time you make a big change in your life it’s going to be somewhat of a struggle. I stopped smoking 25 years ago. First I just quit buying. I’d smoke when I was around others who were smoking and willing to share their cigarettes. Then I quit doing that but still could hang out with smokers. At some point, I couldn’t tolerate the smell of smoke, would not even be in the same room with a smoker and couldn’t picture ever having smoked. It was a transition but I’m grateful that I made the change.
Changing what you’ve eaten your entire life is also going to be a struggle but not as awful as Ms. Parker-Pope describes. First of all, a person’s motivation has a lot to do with how easy or difficult this could be. If you have a severe medical problem that is driving you to a healthier diet, that should keep you motivated. If you are a person who just became aware of the cruelties of factory farming and no longer can bear killing animals for food, you will have an easier time passing up that Big Mac. If you just want to transition to a healthier cuisine because you want you and your family to live longer and avoid future medical problems, you’re probably making a gradual transition and enjoying new recipes, new restaurants and new food products.


Will I Be a Social Outcast?
Will you have to deal with some ridicule from your friends and family? Perhaps. You’re doing something that they’re not. Maybe they feel some guilt themselves about eating poorly. Maybe they don’t want to have to bother with fixing you a special meal the next time you go there for dinner. Maybe they don’t want their own belief system threatened as most people feel animals were put on this earth to be our food. For whatever reason, the best thing to do is just chill and do what feels right. If you’re at the stage where you are “mostly” vegan and eat meat or dairy occasional anyway, then eat it when it’s offered to you if you don't want to make a fuss. On the other hand if you are a strict vegan, for whatever reason, stick with the program. If you find yourself at a dinner where there isn’t going to be food you can eat, call ahead and tell them of your dietary preferences. If these cannot be accommodated, be polite, bring your own food if necessary and don’t get on a soap box. You don’t need to convert anyone. 
You may enjoy going to vegan potlucks or meet-ups in restaurants and hanging around with people who have similar diets. It's a good place to discuss recipes, how to answer questions like "where do you get your protein" that your friends and family will undoubtedly ask you. 


Will My Tastebuds Really Be "Shocked"?
With regard to vegan substitutes, like almond milk, being a “shock” to the taste buds, that’s just ridiculous. Mintel, a market research company, estimated the retail sales of vegetarian foods to consumers to be $1.4B in 2008 and forecasted to grow 5% a year. And this number doesn’t count food products sold to restaurants and food services businesses. The demand for this food is surprisingly from the semi-vegetarian segment, (estimated at 13% of adults who eat meat with fewer than half their meals) not the hard-core vegans. I don’t think people would be demanding more products like almond milk and tofu burgers if they were a “shock” to their taste buds. I’m not saying that some of these faux meat and cheese products aren’t bad – some of them are. But many more of them are delicious. I much prefer soy, coconut and hemp based ice cream over dairy ice cream. 


Will I have to Mortgage My House to buy a Tofu Burger?
The costs of some specialty vegan foods can be pricy but so can grass-fed beef or organic goat yogurt. Whenever you buy food that isn’t subsidized by the government, the prices are going to be high. But you can make a lot of wonderful vegan meals from beans, grains and vegetables that are very affordable. 


Do I Really Need a Personal Chef?
Perhaps the silliest part of the article was how overwhelmingly difficult it is to use vegan ingredients and cooking techniques. Is substituting a tablespoon of Earth Balance buttery spread for 1 tablespoon of butter difficult? Is stirring up a tablespoon of ground flaxseed in 3 tablespoons of water versus cracking an egg beyond your culinary capabilities? Is pouring a cup of soymilk in your smoothie more difficult than pouring a cup of low fat milk? Is substituting ground meat with a can of lentils or pinto beans in your chili too hard to handle? I think not. In fact you’ll find ~300 simple recipes in this blog that will not overwhelm anyone. Check them out!


Bottom Line
So if you are interested in eating more plant-based foods, don’t be intimidated or discouraged by Ms. Parker-Pope's article. And don’t feel as though you have to go hard-core vegan overnight. It’s a journey and you may never get completely there. But if you end up eating more fruits, vegetables, whole grains, beans, nuts and seeds and less meat and dairy than you did before, you have succeeded on many levels. You will be healthier. You will be a more compassionate eater. You will save the planet from the abuses from animal agriculture. Ignore the naysayers and take your own path. Do it for your own reasons. Develop some new culinary skills. Have fun with it and don't beat yourself up if you fall off the wagon and sneak a burger. Someday you may look back and wonder how you ever ate some of those unhealthy foods.

Paula Deen's Interview In Prevention Magazine - The Misinformation About Type 2 Diabetes Continues

Paula Deen's Interview in May 2012 Prevention Magazine.

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Prevention Magazine
I like reading health magazines. Rarely do I agree with everything that's printed in any one particular magazine but if you read enough of them you'll gain little bits and pieces of information on health, recipe ideas, exercise and new products. Prevention is an interesting magazine that I've read off and on over the years. It's on the "health light" side of the spectrum and contains way too many drug advertisements but I always learn something new from each issue and it occasionally inspires me to write about a topic. This month they interviewed Paula Deen whose media empire was created by popularizing fat and sugar ladened Southern recipes and who "shockingly" announced having type 2 diabetes .


I've been biting my tongue on the whole Paula Deen situation for some time now. Really, is there much to be said about it? A person consuming a cup of sugar a day in her "sweet tea" and promoting a diet of overly rich food getting type 2 diabetes is as shocking as the Marlboro man dying of lung cancer. But  after reading her interview and knowing what influence she has on so many people, I feel inclined to comment.


Background
Paula Deen is a famous Southern cook. Her media empire includes 2 cooking shows, a cooking magazine and 14 cookbooks. She also has a restaurant in Savannah, Georgia. So needless to say, she has great influence over the diets of millions of people. Her cookbooks have collectively sold over 10 million copies!


A while back she was diagnosed with type 2 diabetes but didn't disclose it for 3 years. During this time she continued making millions promoting rich, unhealthy food to a nation already suffering from obesity. While personally dealing with this health issue and also trying to develop a roll out strategy that wouldn't jeopardize her successful business, she worked out a lucrative endorsement deal with Novo Nordisk to recommend their diabetes drug Victoza. 


Needless to say, this created a public relations nightmare for Ms. Deen and this extensive interview with Prevention Magazine is an attempt to smooth things over.


The Interview
From a public relations standpoint, I think it was well done. It was very human and most people struggling with weight and food control issues will definitely be sympathetic and relate to her story and her actions. But because she is a person with such strong influence on others, I take issue with her now selling her tainted view of diabetes. In particular, Ms. Deen feels that diabetes "is not something we chose." She made a point of sharing that she feels no blame for this and wants the 25 million other people out there with diabetes not to blame themselves either.  She also said "We have been trained to think that diabetes is caused by your diet, and it's just not true. There have been no studies that have proven that one certain food causes diabetes." She certainly doesn't deny that lifestyle is part of the puzzle, but she doesn't stress how critical diet is in turning around this horrible disease. 


Her Approach
She stopped drinking sweet tea which amounted to 1 cup of sugar per day.
She eats somewhat better (less processed carbs and smaller portions) but she continues to eat "the real stuff" but in smaller portions.
Walking has become part of her daily routine.
She takes 3 drugs: Victoza, metformin and Actos.


The Truth about Type 2 Diabetes
Thankfully in the same issue of Prevention Magazine Joy Manning wrote an article, "The Food Cure", about the ability to treat and reverse type 2 diabetes with food and exercise. Her take is that diabetes is preventable even if it runs in your family. It's also curable with diet and exercise. She gave an example of a 49 year old, 245 pound type 2 diabetic who lost 55 pounds on a low-fat, plant-based diet and an exercise regimen. Within 6 months the person's blood sugar was restored to a normal range and she reversed her diabetes without ever taking a single drug.
Some other interesting "food facts" in the article are:
* 1 1/3 servings of leafy greens can cut your risk of diabetes by 14%.
* Eating lots of beans and soy reduces the risk by almost half.
* Drinking sugary beverages can increase the risk by 26%. Cutting them out of your diet can improve blood sugar in a few days.
* Eating bacon can increase your risk of diabetes by a whopping 50%.


My Opinion
I strongly believe that our bodies have the amazing ability to prevent and reverse most diseases when given the right environment. That includes healthy foods, clean water, clean fresh air, exercise, and other factors like minimizing stress and having a positive attitude. Of all diseases, type 2 diabetes is perhaps the most preventable and reversible with diet and exercise. Ms. Deen's half-hearted approach of eating a bit better and taking 3 different drugs is not my idea of "giving people hope", which was the goal of her interview.


Her comment about continuing to eat the "real stuff" but in smaller portions projects the wrong message. It creates a vision of someone choking down fruits, vegetables, beans and whole grains and leaving room for the coconut cake. I work diligently each day creating delicious and healthy recipes so that you and I can eat well, stay healthy and not feel deprived.  HEALTHY RECIPES ARE THE REAL STUFF!!


Here are some dietary guidelines for those trying to prevent or reverse diabetes without drugs: 
* Your meals should be composed of mostly vegetables (about 1/2 your plate) - non starchy ones like greens, cauliflower, broccoli, zucchini, etc. Include raw veggies whenever possible.
* Eat some protein at every meal in the form of beans or tofu, an occasional pasture-raised egg, high omega-3 wild caught fish or lean poultry. Beans are the best form of protein because they are high in fiber which helps control blood sugar levels. Hemp seeds are an excellent protein source and contain omega-3 fatty acid. 
* Enjoy some complex carbohydrates such as brown rice, oatmeal, popcorn and other whole grains. 
* Include "good" monounsaturated and polyunsaturated fats such raw nuts, flax, chia, hemp and other seeds, avocados and olives.
* Include whole fruits such as apples, berries, pears, peaches, etc.


Avoid the following: 
* Saturated fats from high-fat dairy and animal products especially ice cream, cheese, hot-dogs, bacon, hamburgers and sausage. All foods that contain trans fats.
* Sugary drinks such as soda, juices and "sweet tea".
* Highly processed "white" foods such as white bread, rice, pasta and sugar.
* Foods high in sodium.

Here's a Sample Menu!

Breakfast

1/2 grapefruit

Fresh Cranberry Pear Oatmeal with Pecans

 or plain oatmeal with chopped apples and walnuts.

Cup or two green tea

Oatmeal contains beneficial fiber that controls blood sugar levels.

Lunch

Eggless Egg Salad Sandwich with lettuce, sprouts 

and sliced tomatoes on Whole Grain Bread

Always select whole grain bread for your sandwiches.

Dinner

Green Salad with lemon and extra virgin olive oil

Barley Mushroom Stew

Barley is a wonderful grain that is also high in fiber.

Dessert

Vanilla Chia Seed Pudding with Hemp Milk and Blueberries

Chia pudding is packed with omega-3 fatty acids.
Blueberries are one of the highest foods on the antioxidant scale!

Snack

3 cups air-popped popcorn with nutritional yeast

Real Hope
There is hope for diabetics but not the kind of hope that Paula Deen is trying to sell. She hopes she can continue to convince people that her recipes aren't going to kill you. And that you can eat them in moderation along with a handful of pills and live a long and healthy life. That is simply not true.


Diabetes is a serious disease and to cure it takes some serious commitment . The complications include neuropathy, cataracts, skin infections, heart disease, hypertension, depression, hearing loss, gum disease, nerve damage, kidney disease, stroke and more. But there is hope - REAL hope!


With a change of diet, which can be painless with the many recipes I supply on this blog, diabetics can turn their lives around. Once a person eats better and loses some weight, they will feel better and have the energy to exercise. Continuing to eat the unhealthy foods that lead to diabetes, no matter what portion you eat, is not a good idea while you are trying to make this change. These are trigger foods and controlling portions will be quite difficult. So its best to cut them out completely until blood sugar levels are back to normal and you feel secure in your new eating regimen. 


Eat as if your life depends on it because it does!