Roasted Tamari Almonds (10 Pound Case)

!±8± Roasted Tamari Almonds (10 Pound Case)

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Roasted Tamari Almonds (10 Pound Case) from Superior Nuts. Superior was founded over 80 years ago on the premise of fresh quality nuts, dried fruits and chocolates served locally. Although our third generation business has grown over the years and our business is now coast to coast; our philosophy has not changed, serving the freshest savory snacks will always remain our top priority. We welcome you and we are sure that you will be delighted with our amazing products. We truly appreciate your business. Roasted Tamari Almonds (10 Pound Case)

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Food Physics: A Discussion over the Physics of Steam: Electrolytes Energy and Protein Conservation

!±8± Food Physics: A Discussion over the Physics of Steam: Electrolytes Energy and Protein Conservation

Tuesday's Meal Making made for Educational Conversation about the Physics involved in Steaming vs Sauteing Kale and the Energy Efficiency of Either Method. Covered in the video is a explanation of the Science of Steaming and minimizing Water use while effectively Steaming the Kale to preserve protein, capture the energy of electrolytes, and conserve the cook's energy. The Meal: Millet with Almond, Baked Delicata Squash, Currant and Sauted with Almond Oil from a Potluck this past Sunday was remixed with Steamed Kale and Beet Greens sauted in Olive Oil dashed with Herbamare, White Balsamic Vinegar and served with Rye Chips and Garlic Hummus. After eating a bit, Tamari and Lemon added for extra delicious flavor. Beet Nutrition Information from: healthforu.info

Food Physics: A Discussion over the Physics of Steam: Electrolytes Energy and Protein Conservation

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Give Us This Day Our Daily Bread

!±8± Give Us This Day Our Daily Bread

Consider our lifestyles today. For those of us that work outside the home, it means waking with the sun, maybe earlier. Get the kids up, give them a bowl of sugared cereal, drop a Lunchables, some chips, and a cookie in a bag for their lunch, swill down a cup of coffee, maybe a pastry, too, and head out the door.

Get to work, have another cup of coffee and maybe a candy bar or donut to hold you until lunchtime. Lunchtime arrives, you hop in the car and head to the nearest fast food place, grab a burger and fries, maybe a diet soda to wash it down, then back to work. Your energy is flagging after lunch, so how about another cup of coffee? Or, maybe another candy bar or some chips to give you a boost.

End of the day, home at last! But, aha! The kids and hubby are hungry and want to know what's for dinner. Even though you're exhausted after your day, you get up, look in the freezer, and oh, thank goodness, there is a pizza in there. You pop it in the oven for 1/2 an hour. Maybe you are not so tired, so you open a bag of salad mix, pour on some bottled dressing, and dinner is served. Maybe dinner is a box of this, a can of that, a hunk of meat, and some frozen vegetables. After dinner, the kids fend for themselves. Maybe they do their homework, or they are watching TV until bedtime.

Perhaps, after that hearty meal, you have to go out again to take the kids to soccer practice, or there is a parent meeting, etc. You slurp off another coffee, and hurry to make it on time. By the time you get home again, you just want to crawl into bed and close your eyes.

If you are fortunate enough to be a stay at home parent, your schedule might be somewhat different. Maybe you are one of those incredibly organized people, and you actually have time to fix some Quaker oats for breakfast, a few pieces of toast with butter and some juice and coffee. Perhaps your fast food lunch is salad, dressing, and some croutons. You are, however, no less rushed to meet deadlines, and your food choices might be very similar.

Sound familiar to anyone?

There is no 'one' diet that is correct for everyone. There are, however, many similarities in the choices we Americans make. Even folks from other countries begin to choose, and suffer from the effects of, the Standard American Diet (SAD) after awhile. The ease and convenience of opening packages of processed foods to prepare is hard to beat. Besides that, they tend to be low in price and taste pretty good.

As American consumers, we sit down to meals that are dead, anonymous substances that have been bleached, processed, dyed, sauced, breaded, ground, strained, blended, pulped and sanitized beyond any resemblance of healthy, whole, live foods. This pre-digested mass provides little beyond nutrient deficient calories. Eating French bread and a spoon of sugar would provide about the same feeling of fullness, calories, and nutrition, and would, in fact, be easier and quicker to serve for those who are time conscious.

WE ARE WHAT WE EAT. There is no escaping this fact. Food is the fuel our bodies use to get us through each day. It is absolutely necessary to our survival. The higher the food quality, the higher our functional abilities.

As an example, I would like to tell you about my neighbor. We have been friends for over 30 years, and she has driven the same used 1982 Datsun throughout most of that period.
Unbelievably, the car still looks and runs close to show room perfect. This was not an expensive car to begin with, but my friend, from day one, has treated it as if it were a well loved, precious child.

She regularly cleans it inside and out, and will only use the highest-grade fuel, fluids, and lubricants available. Consequently, she has a car that rivals the look and functional ability of my now five yr. old vehicle, which I purchased brand new. Though my car is still in decent condition, it is developing signs of aging aches and pains. Needless to say, I used whatever was available to feed my car.

Think about it. How often do you see a Lexus or Mercedes driver filling-up at the local cheap spot? In my home town, I tend to see them at the more expensive fueling stations. Why? Just because they can afford it and SOMEONE has to go there? I don't think so. Having had a mechanic dad, I believe it is because their cars REQUIRE a higher-grade fuel to operate more so than the Saturns, vans and VWs the rest of us drive. If these drivers used the cheaper fuels, ultimately, this would result in engine death due to corrosion, clogs, misfires and the like.

Even if you do not DRIVE a Mercedes, you DO live in one - your body. By continuously feeding the body inferior fuels, we set the stage for the same type of occurrence - corrosion, clogs, misfires and the like.

Unfortunately this article is not long enough to go into all the biochemical reasons of why this is so, but hopefully, we'll touch enough bases to make it clear.

Do your families eat one or more servings of the following every day: white bread, white-flour pasta, coffee, crackers/chips/pretzels of ANY kind, sugared cereals, soda pop, candy, cookies, white rice, fried foods, jams/jellies, fast food, restaurant food?

Let me ask this: do you or any family members suffer from fatigue or low energy, diarrhea, constipation, confusion, grouchiness or irritability, gas, bloating, stress, frequent illness, PMS, weight gain, poor concentration, headaches, or go long periods between meals?

Let us address the last issue first. When you are driving your car, do you allow the gas gage to go beyond the 'E', and continue driving? Of course not, the car would stop running. We do allow our bodies to go past the 'E', and we allow it for our children, too.
Once properly fueled, we start getting near empty in aprox.3-4 hours. For people with a high metabolism (rate of burning fuel), such as most children, the time can be as short as 2-3 hours.

I know children that are on the school bus for a minimum of one hour before even reaching school. Depending on how soon before boarding the bus they actually ate, increases the time. Their little bodies may be long past the need to refuel before they even enter the classroom. Yet, they are expected to perform at their best for up to several hours before a break. If they are young, break means running around playing with friends, and burning more fuel. Even for older children, break often does not include time to eat.

We do this to ourselves as grownups, also. Eating is often inconvenient, not available, there might be concerns about weight gain, or we simply may not feel we have the time to stop and eat.

Repeating this pattern over and over again tells our bodies that food is scarce, and therefore must store what it receives. Grown ups tend to put on weight, even after reducing the quantity of food consumed. Most children burn it up before it can be stored. If they burn too much, the body draws nourishment from bones, muscle and the brain, potentially leaving the child deficient in essential nutrients.

These continued deficiencies will lead to weight and health problems showing up by the third decade of life. By the sixth decade, unnecessary suffering from declining health manifests, and may even lead to premature death.

Consistently eating devitalized, processed and packaged foods leads to blood sugar regulation problems including hypoglycemia or diabetes, hormonal imbalances, excessive weight gain or loss, confusion, anxiety, poor concentration, dizziness, depression, mood swings, digestive disturbance, heart problems, high cholesterol and a host of other medical problems.

When asked the question, "What's for dinner?" How many of you respond by naming the meat that is being prepared? How many of you say, "Chicken with rice and broccoli", or do you say, "Broccoli with rice and chicken"?

Protein deficiency is virtually non-existent in most developed countries. Though deficiency is remotely possible, one should be more concerned about the quality, not the quantity of proteins they eat. Also, a total elimination of carbohydrates from one's diet would surely, ultimately, lead to death.

This is where the misunderstanding about carbohydrates comes in. Carbohydrates are getting a very bad rap in health news today. Carbohydrates are the prime fuel we need to make it through each day. That does not negate the importance of proteins or fats, but, we Americans tend to make the fat/protein content the center of our meals, with carbs being incidental.

People say, "Eat lots of protein and eliminate carbohydrates from your diet to be more healthy and to lose weight." This is only partially true.

There are actually two types of carbohydrates - complex and simple carbohydrates. It is true, if you eliminate all simple carbohydrates from the diet, better health and weight loss will result. But, it is the complex carbohydrates that will keep your body going.

Simple carbohydrates are those that immediately raise the level of sugar within the blood. Sources of simple carbohydrates include ANY processed, packaged, non-meat foods. Examples: white bread, pasta, candy, cookies, box-mix potatoes & pasta, white rice, and all the foods I listed earlier. These are so devitalized of any natural nutrients as to make them equivalent to eating straight sugar! We eat it, our blood sugar increases right away, we feel satisfied and energized, or surprisingly sleepy.

This sugar rush throws several of our internal systems into absolute chaos. These systems 'see-saw' back and forth trying to accommodate this onslaught, and are rarely successful at doing so. If continued, this 'see-saw' mechanism leads to a number of inner-system failures. Maybe not today, or tomorrow, but it is a definite fact that health issues WILL arise for those who continue to eat this way.

What is the solution?

Complex carbohydrates. These are the whole foods our bodies are designed to utilize. Examples: fresh vegetables, fruits, grains (whole!), legumes (beans), nuts, seeds, roots - ANY plant WHOLE food is a complex carbohydrate, some may also contain fats and proteins.

These are perfectly compatible with our inner workings. Our bodies are designed to assimilate and use these foods. These foods still turn into sugar in our bodies. This is good, as this sugar fuels us.

The BIG difference is the operative phrase: 'turn into sugar'. This means that our bodies are able to go through a process to convert these foods to the needed sugars. It does not happen immediately, as with straight sugar or simple carbohydrates. Instead the body goes through a series of activities during conversion to allow these sugars to be absorbed at a NATURAL rate - sort of like a time release capsule.

This activity provides a sustained release of sugar into the blood, which maintains a consistent level of energy, not just spurts and crashes. Thus, complex carbohydrates are less likely to produce an over abundance of blood sugar - as do the simple carbohydrates - which is then converted to fat.

Fiber is also something every body requires to facilitate proper detoxification and elimination. We tend to make more high-fat/low fiber food choices. Meats, fats, and simple carbohydrates offer little to none in terms of fiber. Instead, these foods tend to clog and block channels throughout the body, mainly but not limited to, bowels and arteries.

Plaque and cholesterol build up in the linings of these channels, and eventually do block them if not properly 'cleansed' with fiber. Resultant illnesses eventually manifest, such as clogged arteries or atherosclerosis, heart problems, bowel/colon/other cancer, colitis, diabetes, liver dysfunction, gall bladder attacks, and many, many other diseases.

By eliminating processed foods and eating whole fruits, vegetables, nuts, seeds, and grains, we are adding usable fiber to the diet, and thus aiding the cleansing process. Bowel habits will improve as will digestive function. Just improving these two systems will improve a lot of dysfunction faced by both adults and children. Examples: constipation, diarrhea, heartburn, memory problems, even some learning disabilities, and many more.

Picture, if you will, a tube of Jimmy Dean sausage. Now imagine that you have cut the top from the tube. Squeeze the contents out and observe their texture. Next check the insides of the tube, and notice that there are clumps of meat and fat stuck to the walls of the tube.

Now, imagine your own blood vessels. Cut through one of these and squeeze out the contents. Sure, blood will come out, but what else? Chances are, if you, like most of us, have lived on the SAD you will also see clumps, or a thick wad of Jimmy Dean-like stuff coming out as well. Looking at the lining of this vessel, you will also see clumps of this goo clinging to the interior walls of the vessel. If you are clogged too much, even the blood may have a hard time squeezing its way around this mass. Gross, isn't it?

You have the power to erase this mess before it is too late, and to prevent it from EVER happening to your children. The solution is quite simple, eat more fresh, whole fruits and vegetables, legumes, grains, nuts, seeds, any of the complex carbohydrates.

Like a brillo pad in a bottle, fiber will scour out those arteries and bowels. An added bonus is increased absorption of needed nutrients, establishment of beneficial flora and fauna to aid food processing, and a general feeling of improved health. If you already suffer from one of the 'blocking' diseases, you will also start your body on the road to natural healing.
Fiber powders, pills, and mixes are all well and good, maybe even necessary to regain movement in otherwise blocked systems. But, why spend your money on these products when help is available by simply eating correctly?

Though protein and fat serve very different functions in the body, the choices we make often exceed our proportionate need.

Many people eat mass quantities of meat for whatever their reasons. Ostensibly, to increase protein intake. Some of these same people, and others, supplement their meals with protein powders, again to increase their protein intake.

I am not going to tell you protein is bad for you, but let me re-iterate what I said earlier: protein deficiency is near to non-existent in this country (USA). Far more common are the diseases that develop from too much, or the wrong kinds, of protein. Over-consumption of these biologically unavailable 'wrong kinds' of protein and fat can lead to those Jimmy Dean-like illnesses we spoke of earlier.

Fats are as necessary as the proteins. Again, we over-consume, and are prone to selecting fats that actually hurt our health as opposed to those which help us heal.

Fats are generally solid, liquid oil, or somewhere in between. If the fat you are using becomes solid at room temperature, do you really want it in your body? It will solidify, or become solid, in your body, too. Again, they will clog vital pathways in the body. Generally, if oil solidifies at any temperature, you might stop to consider its use in your diet.

One oil which solidifies, but does not fall into the 'harmful' territory is olive oil. In fact, olive oil is about the only oil that has not raised controversy about its health benefits. All the experts agree that olive oil is good for you. Next choices would be sesame and corn oils. Yet, there have been issues brought forward for corn oil as well.

Heat, air and light degrade oils. Processing is usually done under high temperature for most oils, leaving what nutrients that may have been present initially, devitalized and on their way toward rancidity. Packaged in lightweight, clear plastic bottles, storage at fluctuating temperatures from cold to hot, or for long periods before reaching the consumer increases this rancidity.

Virgin or extra virgin olive oil is your best choice. Try transitioning from using butter to using olive oil. Mixing olive oil with butter reduces the 'bad' fat content of the butter you would normally get, and improves the amount of good oil. Start adding small amounts building to a 1/2-1/2 mix. Or substitute olive oil all together!

Barring that, look for oils that are cold expeller pressed, and preferably, in a tinted glass bottle. For those with the available budget, you may wish to explore the virtues of more expensive oils such as flax, hemp, or almond. Walnut is one of my favorites. These add a delightfully nutty flavor to your dishes, while providing essential fatty acids to the diet. They can also be used as you would olive oil.

Structurally, at the molecular level, fats that heal are different from those that are harmful. Adding good oils to the diet helps in many ways. While harmful fats will clog and block systems, healthy oils help break up those clogs, aiding the systems in running more freely.
I could make an entire presentation about the effects of different fats and oils on the body.
Given the length of the article to work with, let me press home one, single point regarding your choice of oils.

****Avoid, as much as possible, any oil or food that contains the word 'hydrogenated' or 'hydrogenation' as part of its ingredients or process.****

Unfortunately, this process is not always listed on labels. However, if the oil or fat you are considering arrived in a see through bottle, even if it says 100% pure, you are better off to avoid it and choose a more naturally prepared oil available in a dark glass bottle.

This also includes the choice of butter as opposed to margarine. Margarine is a mixture of hydrogenated oils, whereas butter, at least, comes from a less-processed source. Butter also tolerates the high temperatures of cooking with less toxic side-effects than does margarine and most cooking oils, including olive oil. Sesame is a better choice for cooking as it degrades with high-heat less than most oils.

This does not mean everyone should begin to eat butter as their most common source of fat. Eating too much of any one food will increase the likely hood of disease onset. Instead, I suggest that butter, sesame and olive oils are simply better choices than highly processed, refined oils. However, reducing or eliminating fried or otherwise heavily fatted foods is still your best choice. Use these added fats sparingly, and preferably, without adding heat to the preparation process.

As an example: if you currently fry your meats, consider steaming, baking, broiling or boiling these, instead. If you stir-fry most of your vegetables in oil, consider using water, soy sauce, tamari, mirin, broth or some other liquid, instead of oil. The whole purpose of the oil in stir-frying is to prevent sticking to the pan. Other liquids provide the same effect, add flavor, maybe more nutrients, and eliminate the oxidation damage to oil from excessive heat.

Am I advocating that all people become vegetarians? Not at all. Meat as your protein source CAN be a good thing in the diet, and for some people it is absolutely essential. Fats are definitely necessary to our survival, too. However, the amount and quality consumed is what I question. Back to the: chicken with broccoli or broccoli with chicken.

The average serving of meat should weigh only about 3 ounces for an adult. Yet, we, as eaters of the SAD, eat portions up to 16 or more ounces at a meal, occasionally adding other fats to it, like cheese, mayonnaise, margarine. Frequently, similar amounts are served at every meal. This far exceeds amounts our bodies can process and use.

Given a healthy body, the average need for protein is only 15-20% of the diet. Fats constitute another 20-25%, and complex carbohydrates equal 60% of the diet. This is the basic need for healthy survival. A person with existing health issues may require different percentages, such as more carbohydrates for cleansing, or more fat/proteins for building the system during certain illnesses.
If we take an honest look at our regular diet, most of us will find that we eat far too much protein, fat, and simple carbohydrates. Moderation and variety are key concepts I must impart to you.

The consumption of these processed foods on our health have another significant impact. As stated earlier, these foods are devitalized and dead. Regardless how good the ingredients were initially, if they are deadened this way, they become devoid of any enzyme activity. Enzymes are an essential aspect of digestion and absorption of available nutrients. Without them, food just hangs in the digestive tract. If possible, the body will attempt to extract what nutrients it can find and discard the rest as waste products, or store it as fat in vital organs. The re-introduction of whole foods to the body help restore and balance enzymatic functions.

Think of the TV commercials for laundry or other cleaning products with their 'scrubbing bubbles' and active enzymes. These show the need for enzyme activity to 'eat' the protein-causing stains in our clothing. A similar process is required for our digestion of foods to avoid 'gray laundry build-up' staining in our bodies. This is over simplified, but hopefully will place enzymatic need in context for you.

Dairy foods also play a large role for most in the diet. There are some benefits to the consumption of dairy products. Calcium and protein are available in dairy products, to a minimal degree. Products like live-culture yogurt, acidophilus, and kefir aid the restoration of good flora and fauna to the bowel.

However, consider the fact that a large majority of the population is allergic to milk products at some level. In children and adults it often results in the stuffy nose that most of us blame on pollens and blooming plants. For adults and some children, it frequently manifests as lactose intolerance causing bloating and flatulence, or worse.

Though our children may think it is cute to produce such an attention-getting sound, this ability is often the result of not properly digesting these foods. Consider this, too: as humans, we are the only mammal known to consume the milk of other mammals, and the only species continuing with this practice after weaning and into adulthood.

The milks we find on the supermarket shelves are producing milk only as good as what the cow eats. If part of that diet includes anti-biotics, hormones, other chemicals, or genetically altered feeds, there will be residues in the milk, cheese, yogurt, butter, sour cream, etc. produced.

There are organic versions, and raw-milk versions available for every dairy product there is. There are also a variety of other milks available like soy (my favorite), almond, rice, etc. Other familiar dairy products are also available using alternate milks.

Finally, not enough can be said about water. Water hydrates, cleanses and aids vital transportation of chemicals within the body. We can live longer without food than we can without water. It is one of the most vital elements we put into our bodies. Children can easily be taught to love drinking water, with juices as an occasional treat. Soda, kool-aid, and other processed beverages really have no place in a healthy food plan, and are responsible for contributing to numerous serious health issues within our society.

Water is a large portion of what we are made as humans. It is essentially a life-giving force. On that basis, consider the water your family drinks. In our country tap water is generally safe to drink. This can, however be adversely affected by environmental toxins and pollutants leaching into our ground water. Some are removed and some are not. Therefore, I advocate using filtered or bottled water when possible, both for drinking and cooking.

If we are generally healthy, nobody has to stop eating anything. Many of those "bad for you" things just taste good. Why would you make yourself live in deprivation?
Unless you have health problems that require a specific diet, such as diabetes, no one food is going to cause you severe damage, IF eaten only occasionally. The key is to add items to the diet, not take them away. You may find, after improving your food choices that you no longer like the way lesser quality foods make you feel. Once your system is conditioned to eating healthy foods in a timely manner it will no longer find 'junk food' agreeable. Funny how that works.

So, spend a little more time, and maybe even a little more money on your menu planning and shopping lists. Save money somewhere else. The fuel you and your family require should be top grade. The overall benefit to yourselves and your families cannot be beat. Besides, you are worth it!

©2004,Thorp,E.,C.N.E.,C.D.C.,C.L.P.T.; Nutribytes; WINTU WORKS,CA

Give Us This Day Our Daily Bread

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Top 10 Foods for Women

!±8± Top 10 Foods for Women

Beans and Pulses

Beans and pulses should be included in everyone's diet, but for women they are especially important. They are highly nutritious, low in fat, and an excellent source of vegetable protein. A fibre-rich diet is one of the first components to colon cancer prevention, and with more women dying of colon cancer than breast cancer every year; it makes sense to eat plenty of beans. This group of foods also contain phytoestrogens, the natural plant hormones, which are also protective against cancer, as well as being important for bone health.

Kale

Kale is an often-overlooked vegetable that happens to be loaded with folate (folic acid), an important B vitamin for women. Having a deficiency in folic acid during pregnancy may cause neural-tube defects in babies. In the UK, all women of childbearing age are now thought to need 400 micrograms of folate daily. Kale is also an excellent source of vitamin C and calcium, too.

Orange vegetables

Orange squashes (and tubers) like pumpkin, butternut squash and sweet potatoes are a girl's best friend when it comes to nutritious, comforting food. All these foods are filling, low in calories, and rich in beta-carotene, a precursor to vitamin A, which will work plenty of it's antioxidant magic in your body. Antioxidants are important in the anti-ageing process, helping to repair and regenerate skin and other tissues. Beta-carotene is also thought to help reduce the risk of breast cancer.

Linseeds (flaxseeds)

Flax seeds (or linseeds) and flax seed oil have so much to offer women. For starters, flax is full of "essential" Omega 3 fatty acids (EFA's), which help to balance a women's hormones, protect a woman from heart disease (the leading cause of premature death among women) and the pain of arthritis. The dietary fibres in flax are called lignans, which contain phytoestrogens, currently being researched and showing promise in cancer prevention. Lignans are also thought to have antioxidant properties. The best way to get the benefit of the flaxseeds fibre and oils is to grind them in a clean coffee mill, used just for this purpose. Alternatively use a pestle and mortar, and sprinkle them onto cereal in the morning or add them to a bowl of natural yogurt and fruit. The essential fatty acids are very fragile, unstable, and liable to oxidation if exposed to light and air. Within the whole seeds, the oil is protected. So buy fresh, organic seeds if at all possible. You can eat them whole; just chew them thoroughly!

Iron-rich foods

Women need to eat more iron-rich foods. Getting iron from food (as opposed to a supplement) is by far the best way to get the correct amount of iron the body needs and can absorb. Lean red meats and dark poultry are the ideal food sources of iron. Unfortunately that doesn't help much if you are vegetarian or one of the many women who avoid red meats. In this case, think about eating more of the following iron-rich foods... lentils, dried apricots, beans, spinach, enriched wholegrain cereals, pumpkin seeds, and oysters! If you do need to take a supplement, the best choices are Easy Iron (Higher Nature Ltd), which is an organic, food-form of iron, and Floradix, an herbal-based iron-rich tonic. Increase your intake of vitamin C too, which helps to absorb non-haem sources of iron.

Soya

Soya foods (including beans, tofu, soya milk & yogurt, soy sauce, Tamari and Miso) are the richest food sources of phytoestrogens (and of course soy protein). The natural plant substances - phytoestrogens - are now thought to be beneficial in maintaining bone density, as well as being the best "alternative" to HRT when many women need hormonal support as they enter menopausal years. Tofu, milk, and yogurt are also great calcium sources. All these foods can help a woman significantly lower her bad cholesterol (LDL) and raise the good (HDL) cholesterol. Tofu is a great source of low-fat, vegetable protein, best used in a vegetable stir-fry with soy sauce, and brown rice. Try Cauldron Foods, firm tofu.

Brocolli

Broccoli is not only a good source of calcium and B vitamins; it contains plant substances called sulphurophanes. These plant chemicals are cancer-protective and help the liver process and clear any excess oestrogen. Nowadays we don't just produce oestrogen internally, but we are exposed to it in the environment in the form of oestrogen-like chemicals found in plastics, tap water and other insidious places. Excess oestrogen causes weight gain, hormonal imbalances, night sweating, and presents an increased risk of fibroids, breast cysts, breast cancer and endometriosis.

Calcium and magnesium - rich foods

Women of all ages need enough calcium in their diets to build and maintain strong bones. Calcium-rich foods that are also good sources of magnesium (and other nutrients) go a long way to supporting bone, and heart health. Magnesium is the nutrient that plays an important role in the creation of new bone; so think about seeds and nuts as healthy additions to a wholegrain cereal. Calcium, magnesium and potassium are alkalising minerals. Bones serve as a reservoir of these highly important alkaline minerals, which are released to help neutralise the acids in your body. If your body is overly acidic (this happens if you eat a lot animal protein, smoke or drink too much alcohol, or become highly stressed), your bones must donate their minerals to restore your pH balance. This can deplete the bones, leaving them brittle and weak.

The UK RNI for calcium is 700 milligrams a day, but many experts feel it should be more like 1200 to 1500 milligrams a day. When you take into consideration the epidemic of osteoporosis and heart disease among women, it is wise to include or increase your intake of the following foods... plain natural yogurt, which is not only a source of beneficial bacteria for good colon health, it is also much easier to digest than other dairy products), parmesan cheese (again, easy to digest), ricotta cheese & goat's cheese, tinned bony salmon, freshly grilled sardines, kale, almonds and sunflower seeds, tofu, fortified "SoGood" soya milk (20% more calcium than cow's milk) and "Provamel" soya yogurts. Replacing dairy with soya milk and yogurts in the diet provides all the benefits of soya protein while reducing the amounts of animal fats in the diet. A 100g serving of tofu or 125g pot of plain yogurt both provide 200mg of calcium. An ounce of Parmesan provides a whopping 390mg of calcium, and 100g canned pink salmon 300mg. Don't forget your fruit and vegetables... latest research in bone health shows that women who have more fruit and vegetables in their diets, tend to have higher bone density. Fruit and vegetables contain an array of micronutrients such as magnesium, vitamin C, and boron. We now know that these play an equally important role in bone metabolism.

If you feel you need to supplement with calcium, remember that calcium should be taken with magnesium in a 2:1 ratio. This is because calcium and magnesium require each other for proper absorption, and utilisation in the body. So, if you supplement with 500 mg of calcium, you need to take 250 mg of magnesium at the same time. Most reputable companies now formulate supplements that take this into account, as well as the synergistic "need" for the other nutrients involved in the entire process of bone metabolism. Choose carefully.

Water!

Water is a nutrient and the fact is, we need it... and plenty of it. Certainly, water may be one of the best tools in the weight loss game. It not only suppresses the appetite, but helps the body metabolise stored fat. Water keeps the body's tissues well hydrated, so if you want smooth, line-free skin for as long as is naturally possible... drink!

Salmon and other oily fish (in moderation)

Salmon was at one time avoided in favour of white fish or sole, due it's higher fat content. However, once we understood the value and benefit of the essential "Omega 3 fatty acids" present in salmon and other oily fish, it was back on the plate.
The time has arrived however, that food-conscious individuals are steering away from oily fish again (or at least cutting down), not because of the fat content, but because of the presence of harmful chemicals and metals. Fish such as mackerel, salmon and swordfish are known to contain high levels of potentially carcinogenic chemicals, and others, including shark, marlin, swordfish and red snapper contain the highest levels of mercury. These larger, long-lived predatory fish and mammals tend to accumulate more mercury from the environment than shorter-lived fish.
The Food Standards Agency (FSA) recommends that we eat 2-4 portions of fish a week, and 1-2 at least should be of an oily variety. Pregnant mothers are the only group that need to limit oily fish intake to 2 portions a week, but not to avoid fish altogether. Omega-3 fats are vital for the baby's brain development. Many people often prefer to take an uncontaminated fish oil supplement, or stick to flax seeds as a source of Omega-3's. Nutri's Eskimo oil is one of the best un-contaminated fish oils on the market, and contains the fat-soluble antioxidant vitamin E to ensure the fish oils do not oxidise in the body.
Remember Omega-3s ARE essential to good health, and freedom from diseases such as Alzheimer's, cancer, depression, diabetes, heart disease, and rheumatoid arthritis... so as I say, don't avoid fish altogether, as fish oil is clearly the richest source of Omega 3's we know. Important omega-3s are DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) - from fish oil and algae - and alpha linolenic acid, usually from vegetable sources such as flax seed oil. In a healthy person, linolenic acid can be converted to DHA, and EPA, provided the correct enzymes are present. However, only 2% of the alpha-linolenic acid found in flax oil is actually converted to EPA... far less than we find in fish oil. EPA and DHA substantially lower your risk of heart disease by lowering LDL cholesterol and triglycerides, prevent blood platelets from becoming sticky, and can lower blood pressure. They also promote good bone health, heart health, and breast health. DHA is particularly important during brain development, so is a popular and useful supplement during pregnancy.

Re: CANNED FISH - During the canning process of tuna, all the fat is lost, so tinned tuna does not count as an oily fish. The canning process of other fish (salmon, sardines, pilchards etc.) is different to that of tuna, and does not affect the oil content of the fish. How the canning process affects the stability and integrity of the delicate fish oils has not been fully elucidated. The possible presence of mercury and toxic chemicals I would imagine is no different in canned vs. fresh fish.

Eating fruit to offset mercury absorption?

To enjoy fish while minimising your mercury exposure, eat some tropical fruit for dessert... eating antioxidant-rich tropical fruits, such as mango, pineapple, banana, and papaya, may help reduce the amount of mercury that your body absorbs, according to research published recently in Environmental Research (2003).
This particular study was a 12-month prospective dietary survey, carried out with 26 adult women from a fish-eating community in the Brazilian Amazon. They found a strong relationship between fish consumption and mercury (Hg) levels in hair. Not surprising you may think.... What was surprising and very interesting was the finding that this strong relationship was significantly modified by fruit consumption: for the same number of fish meals, those who ate more tropical fruits had lower hair mercury levels. The findings of this study indicate different ways of maintaining fish consumption while reducing Hg exposure in the Amazon. A number of phytochemicals and nutritional fibres present in fruits might be interacting with Hg in several ways: absorption and excretion transport, binding to target proteins, metabolism, and sequestration.
More research on larger worldwide populations would further elucidate the extent, and public health implications of the use of fruits to counteract the toxic action of methylmercury.

Try this tasty fish dish... with minimal mercury exposure!

Fresh Tuna Steak with Mango Salsa
(Serves 2)

Ingredients:
2 fresh Tuna steaks, marinated in olive oil and chopped garlic

For the salsa:
1 whole mango, peeled, sliced off the stone and chopped
A small piece of finely chopped fresh ginger root
Handful of chopped fresh coriander
1 tablespoon of balsamic vinegar and 1 tablespoon of olive oil, mixed
Juice of half a lemon or lime
Ground black pepper to taste

Method:
Place the steaks into a frying pan. Pan-fry on a medium heat until opaque on the outside and a little pink in the middle.
While the fish is cooking, combine all the salsa ingredients in a bowl and mix thoroughly.
Serve the fish alongside the mango salsa and a large mixed green salad.

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How Adopting a More Alkaline Diet Can Enormously Improve Your Health and Well Being

!±8± How Adopting a More Alkaline Diet Can Enormously Improve Your Health and Well Being

Did you know that your blood has an optimum pH level that can be significantly affected by an acidic or alkaline diet? As I'm sure you probably know, pH is a measure of how acidic or alkaline any solution or substance is. The pH scale spans from 1 to 14... with 1.0 being "extremely acidic", 7.0 regarded as perfectly neutral and 14.0 being highly caustic (alkaline). Any chemical near the extreme ends of this scale beyond plus or minus 5.0 in either direction of neutral 7 is so reactive that people can hardly stand to be in the same room with it without wearing a gas mask. And while blood pH might be relatively mild by industrial standards, it is still highly significant in terms of how you FEEL in terms of your general health and well being.

The body attempts to adjust your blood's pH to a level generally between 7.35 to 7.45, which is only slightly alkaline, but like I said quite biologically significant. Your body's tissues require pH to remain in this narrow range in order to function properly for several reasons. Our immunologic, enzymatic and especially our cellular repair mechanisms (i.e., the rebuilding of muscle tissue) all function at peak efficiency in this pH environment. If your body becomes even slightly over-acidic however (see the blood pH chart below) you can begin to experience a whole host of steadily worsening 'blah' symptoms that will keep you miserable and unmotivated... problems such as low energy, nasal congestion, lingering muscle pain, frequent colds, or persistent headaches.

This is no way to operate a body! And a change to an alkaline diet can be the first step in turning things around for yourself, both health-wise and training-wise.

What is pH?

Chemically, the term pH means "potential hydrogen", which is a measure of the amount of positive hydrogen nuclei (essentially free protons) flying around within a solution. These "freelance" protons zip around looking to pull an electron out of anything they can come into contact with in a quest to turn themselves into electrically neutral hydrogen atoms. Hydrogen of course is the simplest element in the universe, made up of a single electron swirling around one proton.

This electron-stealing property is how an acid corrodes and disintegrates and eats away at anything that it comes in contact with, from metals to granite to human flesh: the positive (+) protons suck electrons out of all the surrounding matter (except for some materials that have absolutely no free electrons whatsoever to surrender, like certain plastics) -- and this action changes the atomic properties of materials in ways that make the larger structures which they support (cellular proteins, for instance) simply fall to pieces. They've just had too many atomic holes shot through them!

So how does a maladjusted, highly acidic pH of the blood adversely effect your health?

It effects it because acid modifies a crucial electrical property of the most important particle transported by blood plasma, your red oxygen-bearing blood cells. It turns out these blood cells carry an independent negative charge which keeps them separated from each other as they travel through the arteries, capillaries and veins. When this negative charge becomes neutralized in an acidic environment however, blood cells will tend to cluster together -- which creates a thickening of the blood and a tendency for it to clot up. Now the bloodstream is no longer flowing smoothly, oxygen delivery to the cells suffers, and all this inefficiency causes your metabolism to eventually slow down. Your energy will soon be sapped away, making you feel tired and sluggish much of the time.

Chronic fatigue is sometimes the general term given to this vague but persistent sort of "blah" feeling that never seems to go away.

An alkaline diet can be the secret to restoring lost energy and general good health!

So how do you avoid all this molecular mayhem chewing away at your body from the inside out? The answer is quite simple and it all begins with what you put in your stomach. When the stomach works on digesting food, it leaves behind natural acidic waste which permeates throughout the body. Your body eliminates some of this waste via urine and sweat, but there comes a point when the build up is simply too great to eliminate through these channels.

What does your body actually DO with this acidic waste that it can't get rid off? The answer is actually quite shocking...

It STORES it inside your body's cells... yikes!

You can guess what happens next... this acid refuse begins to attack and erode away at those cells by chewing away at the molecules that make up your tissues on an atomic level. As you might imagine, a lot of internal energy has to be re-directed to keep this acidic crud from doing major damage to your body, and this battle is costly in terms of stealing away your overall energy levels. It doesn't take a very big move in your acid-alkalinity balance to cause big health problems. A move out of the 7.35-7.45 normal range to a level of only 7.2 presages a condition known as acidosis, and a drop in alkalinity to a neutral 7 means likely death.

Some typical symptoms of very low pH blood can include headaches, sleeplessness, muscle weakness, shortness of breath, racing heart, diarrhea, vomiting... lots of nasty stuff. So the pH value of your blood is no minor issue but a major factor in how you feel on a day-to-day basis and needs to be taken care of. By choosing to eat a greater percentage of foods have an alkalizing effect on the body, you can readjust blood acidity back to an optimum level and stop this decline if you're starting to get out of whack.

Adding more vegetables and fruits to the dinner table is the easiest way to establish a more alkaline diet.

Vegetables that can adjust the pH of your blood to make it more alkaline include: alfalfa, barley grass, beets, beet greens, broccoli, cabbage, carrot, cauliflower, celery, chard greens, collard greens, cucumber, dandelions, eggplant, garlic, green beans, green peas, kale, kohlrabi, lettuce, mushrooms, mustard greens, nightshade veggies, onions, parsnips, peas, peppers, pumpkin, radishes, rutabaga, sea veggies, spinach, sprouts, sweet potatoes, tomatoes, watercress, wheat grass, and wild greens.

Fruits are important too! Some excellent fruits that should be part of any alkaline diet are: apples, apricots, avocados, bananas, berries, blackberries, cantaloupe, cherries, coconut, currants, dates, figs, grapes, grapefruit, honeydew, lemons, limes, muskmelons, nectarines, oranges, peaches, pears, pineapple, raisins, raspberries, rhubarb, strawberries, tangerines, tomatoes, tropical fruits, and watermelon. Many of these like bananas can be chopped up into bite sized bits and kept frozen in a sandwich baggie. They last longer this way and make a healthy (and cheap!) snack.

How get adequate protein into your alkaline-weighted diet...

Protein can be a bit of a problem when seeking to adopt a more alkaline diet. All the protein that is typically derived from meat tends to be acidic, mainly because it takes a lot of stomach acid to break down and digest animal tissue. It is still possible to add adequate protein to your diet in a way that will adjust the pH of the blood in an alkaline direction however. Non-animal proteins that should be an essential part of your alkaline diet would be: almonds, chestnuts, millet, tofu, and especially the bodybuilder's favorite: whey protein powder.

You can also add alkalizing spices and condiments to your diet to help bring blood pH back into balance, such as: cinnamon, curry, ginger, mustard, chili pepper, sea salt, stevia, miso, tamari, and most all herbs.

And finally, these incidental items can support an alkaline diet as well: apple cider vinegar, bee pollen, lecithin, molasses, probiotic cultures, soured dairy products, green juices, veggie juices, fresh fruit juice, and mineral water.

Remember that creating an alkaline diet for yourself doesn't mean that you have to completely deprive yourself of all the foods you love, even those nasty 'ol ones that may be too acidic! You simply need to pay attention to the balance-ratio so that it is geared more towards the above mentioned items. Try to establish an approximate 70-30 ratio of alkaline-to-acidic foods in your overall diet. For many people suffering from the deleterious effects of a too-acidic bloodstream, this simple change in diet can produce a near-wondrous reversal of chronic fatigue symptoms, pain and stiffness, and just the general sort of malaise that I talked about earlier. And these beneficial effects can appear very soon after making these dietary changes.

So strive to eat a more alkaline diet and you'll soon find yourself bouncing into the gym full of pep and energy rather than dreading the entire ordeal.

--

How Adopting a More Alkaline Diet Can Enormously Improve Your Health and Well Being

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My kitchen gadgets. Some work, some don't. A few people were interested in the spice canisters. I got mine at Canadian Tire. You can order from CanadianTire.ca online but I think they only ship to Canada. I found pretty much the same thing at Cooking.com This tiny url link should take you directly there. tinyurl.com

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List of Gluten Free Foods - What to Look for, and What to Avoid

!±8± List of Gluten Free Foods - What to Look for, and What to Avoid

So, you or a loved one has been diagnosed with a digestive disorder called Celiac disease, and your diet has to be changed to something completely new.

You may be wondering, what exactly Celiac Disease is. The short answer, is the body's inability to process the protein Gluten, which is found in various wheat or grain products. On the surface, this may seem like it will cut out just about all of your guilty pleasures, or favorite foods. Rest assured, that is not the case, many items now have non-gluten alternatives to sacrifice very little, if any of the flavor, and still offer all the nutrition as Gluten containing products.

Do not worry, you do not have to cut out all of your favorite foods and live off of a strict list of unappetizing foods, or drinks. The lists of ingredients you can still eat or use as ingredients in the preparation of other meals, while slightly modified, is still as wide as ever, only now, it may be more important than ever to check the ingredients in some of your food choices, knowing what to avoid can make preparing foods, much easier and still allow you to be as creative as ever in the kitchen.

To start with, it is important to know what types of foods or products to avoid in general, however, some of the items listed do have non-gluten alternatives. When building your Gluten Free grocery list, products to avoid include:

Note: The lists below are only a small sampling of what can be on each list, for a complete list of products, consult your doctor, pharmacist, or consult a nutritionist.

Bread and Bread Roll Rye Bread, Pumpernickel Yorkshire Pudding Pretzels Cakes Muffins Pastry or Pie Crust Biscuits or Cookies Crisp Breads Bulgur Wheat Durham Couscous Semolina Scones Anything in Breadcrumbs All Bran Sponge Puddings Breadcrumbed Ham Barley water drinks Malted Drinks Muesli

There are also products that contain wheat or flour, but are available in a non-gluten variety, be sure to check the label and ingredient list. Products with non-gluten alternatives can include:

Stuffing's Pancakes Pasta - Macaroni, Spaghetti, Etc... Crumble toppings Pizza Some Breakfast Cereals

It is also vitally important to know that other available products often do include wheat, or wheat products that contain gluten as either an ingredient in the creation of, or used as a filler. These can include:

Sausages Luncheon Meat (filler) Blue Cheeses (can be made with bread) Gravy Powders and Stock cubes, such as OXO Matzo Flour/Meal Shredded Suet in packs (flour can be used to keep the strands seperate) Seitan (does not contain Gluten, it is Gluten) Hydrolyzed Vegetable Protien Baked Beans (gluten can be in the sauce) Farina Meat and Fish Pastes Pates and Imitation Crab Meat Self Basting Turkeys Sauces - thickened with Flour Cummunion wafers Soups (Roux based: made with flour) Mustard - Dry mustard powder has Gluten Instant Coffee (filler) Brown Rice Syrup Cheap Brands of chocolate Some Potato chips (read ingredients carefully) Soy sauce (Tamari is ok) Drinking Chocolate Licorice Chutneys and Pickles Salad Dressing Curry Powder and other spices White Pepper Malt Vinigar Supplements Some Toothpaste Some Lipsticks Some medicine or pharmaceutical products.

With such an extensive list of items or products to avoid, it is understandable to wonder what is safe to eat, or prepare foods with. Luckily, the list of safe items is just as long, examples include the following Gluten free food products;

Vegetables such as:

Artichokes Asparagus Beans Broccoli Carrots Celery Corn Cucumber Garlic Kale Lettuce Mushrooms Okra Onions Peas Peppers Potatoes Radish Spinach Sweet Potatoes Turnips Etc... Fruits Apples Bananas Blueberries Cranberries Dates Figs Grapes Kiwis Lemons Limes Oranges Passion Fruits Plums Raspberries Strawberries Tangerines Watermelons

Meat and Poultry products are often okay;

Beef Buffalo Chicken Duck Lamb Pork Turkey Veal Venison Dairy Products Butter (check to verify no gluten containing products were used) Cheese (expect blue cheese) Eggs Milk Yogurt (unflavored, plain) Even some other grains are safe: Almond Flour Bean Flour Brown Rice Buckwheat Corn Flour Corn Starch Dal Flaxseed Millet Pea Flour Potato Flour Rice Soy Flour In addition, other safe items are: Eggs Fish and Shelfish Honey Jams Rice cakes and rice crackers Tofu (made from Soybeans) Yeast Vegetable Oils

Some drinks you can have are:

Champagne Fresh Ground Coffee Fruit Juice Milk Soda's Vodka Tea Wine and wine coolers

Finally, some prepared foods can be bought already made and are Gluten Free, some brands or products to watch for include:

Baked Goods from Glutino, KinniKinnick and Ener-G Foods Baking mixes from Bob's Red Mill, Pamela's Products, Cherrybrook Kitchen Cereals from Brands such as Enjoy Life. Pasta's made from corn, such as Glutano and DeBoles Pasta made from Potatoes like Patado Even Pasta Made from rice, like Tinkyada and Notta Pasta

Hopefully, these lists of safe and unsafe products and ingredients can help you to better plan your new shopping list, yet still enjoy some of your family's favorite foods.

List of Gluten Free Foods - What to Look for, and What to Avoid

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Acid Reflux Recovery Diet and Recipes

!±8± Acid Reflux Recovery Diet and Recipes

Curing oneself of the condition called acid reflux can be accomplished by using natural, healthy methods. I suffered from this condition for years, taking harmful, expensive PPI drugs (proton inhibitors), which only masked the symptoms. These drugs, not only had myriad side effects, but became ineffective over time. I was forced to find another answer. I wanted to cure myself without the use of drugs. My doctor was no help. He didn't have a clue about natural healing and nutrition. After a great deal of research I discover that with the proper use of herbs, health store items, meditation, exercise and diet, one can heal themselves of acid reflux.

The first thing that I learned is that acid reflux, sometimes called gerd (gastro esophageal reflux disease), is not a disease at all. Contrary to what the medical community would have us believe, it is simply a condition, brought on by poor eating habits. Besides eating the wrong foods, not chewing food properly is probably the root cause of this ailment.

The Acid reflux condition would not exist without a damaged esophagus and a weakened LES (lower esophageal sphincter). If the condition is to be eliminated, healing the esophagus must be the first order of business.

During this reflux recovery period, eating anything which could irritate or damage the esophagus, must be avoided. Things like poorly chewed chips, crackers, cereal or any hard foods with sharp edges are culinary culprits - they cause little lacerations to develop in the esophagus. Until the lacerations have had a chance to heal, spicy foods, such as acidic tomato products, hot peppers, raw garlic and raw onions should also be eliminated from the diet. They just further irritate the condition. Smoking and drinking alcohol relax the LES, allowing stomach acid to splash up into the esophagus, thus impeding the healing process.

The key to acid reflux recovery is to eat only mild, easy to digest food until the esophagus has healed. Eat early, giving yourself at least three hours of sitting or walking time before lying down. Eat slowly and chew your food completely. And last, but not least, try to eat in a relaxed, pleasant environment.

I have listed a few of my favorite recipes that I enjoyed during my own recovery period. They can be made quickly and easily. Try doubling these recipes so that you can reheat them later in the week.....less time in the kitchen. Remember that cooking from scratch, instead of relying on convenience foods, is a better approach to good health, in general. It is also nice to know what you are really eating.

For breakfast, I believe that fresh fruit is the best way to go. I especially like melon and papaya. For lunch I eat more fruit like apples, bananas and, perhaps some almonds, or walnuts. It's better to eat many little healthy meals during the day. I try to buy only organic fruits, however, sometimes when I am rushed, I purchase "ready to go" containers of mixed fruit at the grocery store. Try to stay away from pineapple, as I find it hard to digest.

How about starters in the evening? Serving vegetables raw is the ultimate healthy way to present them.

Try creating a beautiful platter of crudité (crew di tay) better known as elegant rabbit food. Serve it with a savory tofu dip. Use cauliflower, broccoli, English cucumbers, radishes, green & yellow zucchinis, Belgium endive, carrot sticks, whole small mushrooms, or whatever appeals to you. Cut the vegetables in bite size pieces for dipping. The Belgium endive is a natural edible scoop for dipping. Just cut off the ends and peel off the leaves.

Make the tofu dip by putting one package of soft or silken tofu in a food processor or blender, adding garlic powder, cumin, paprika and chopped chives or parsley for flavor and color. Season with salt & pepper to taste. Add a little fresh squeezed lemon juice if the mixture is too thick. Process until smooth and creamy. If you are in a rush, ready made dips and raw vegetable platters are available in the produce sections of most supermarkets, but make a concerted effort to eat only organic, if possible.

I hope that you enjoy the following dishes. Even though I have cured myself of acid reflux, I still cook these recipes on a regular basis. I prefer food slightly under cooked. Feel free to adjust the cooking times and seasonings to your own taste.

Bon appetite!

Sautéed White Fish On A Bed Of Mashed Potatoes

This recipe is for one serving. Increase the ingredients for additional servings as needed.

One 4oz filet of white fish (orange roughly, sole, turbot, flounder, etc)

One med. Potato

Steamed green vegetable such as broccoli, spinach, peas or asparagus

Parsley or chives for garnish

¼ tbsp unsalted butter, olive oil or Pam

We will start with the potatoes because they take the longest to cook and they tend to retain their heat the longest. The fish and vegetable take only minutes to cook.

Peel and cube potato. Place in cold water to cover. Bring to the boil, and then simmer until fork tender. Drain, leaving just enough cooking liquid for mashing or whipping. You may also use the vegetable broth (recipe below) instead. Add salt to taste. Hold in a warm place.

Season fish with salt and pepper to taste. Place non-stick sauté pan over med high heat. Add butter, oil or spray with Pam. When not quite smoking, add fish. Cook two minutes, turn and cook other side for two minutes, or until the filet is light brown and cooked through. If the filet is very thin, one minute on each side may be enough. (You can broil or bake the fish if desired)

Serve fish on top of mashed potatoes, surrounded by the steamed vegetables. Garnish with chopped parsley or chives.

Vegetable Broth

This broth is very alkaline and rich in minerals. It can be served as a simple soup, or used as a stock (as above) for cooking. Cook and save the potatoes and beets to use as a vegetable side dish or to add to soup.

2 cups red skinned potato peelings

3 cups celery stalk

2 cups celery tops

2 cups beet tops

1 small zucchini or yellow squash

2 cups carrots

One small onion

Sprig of parsley

2 ½ quarts distilled water

Chop all vegetables into very fine pieces. Place in water and bring to the boil. Simmer for 20 minutes. Strain & refrigerate for future use.

Note: By cooking pearled barley in the finished broth with the addition of chopped vegetables, one can prepare a healthy soup for a first course.

Pasta Primavera

Primavera means "spring" in Italian. This pasta dish offers a great opportunity to use all the wonderful fresh spring vegetables at your disposal. However, you can make this dish anytime of the year by using whatever fresh vegetables you can find at your food market. I have chosen a mixture of vegetables that I happen to love, for this recipe. You can use these or replace them with your favorites. During the reflux healing period, try to stay away from tomatoes, raw onions and raw garlic. I have included garlic in this recipe (*see note regarding roasted garlic). If you can tolerate a little garlic, then make sure to cook it well at a low temperature, without browning it. If you want to be a bit daring, you can add the optional cup of heavy cream. You may substitute parsley for the basil and the penne regatta for fettuccini, or another pasta. The whole family can enjoy this classic pasta dish.

1 cup sliced mushrooms

1 cup sliced carrots

1 cup baby peas

1 cup sliced asparagus spears

1 cup snow peas or sugar snaps

2 cloves garlic finely chopped or roasted

1 lb. penne regatta

1 tsp. salt

3 tbsp extra virgin, first cold pressed olive oil

½ cup shredded basil

½ cup Parmigiano-Reggiano cheese

½ cup heavy cream (optional)

Place a steamer basket in a pot with a small amount of water and bring to the boil. Place vegetables in basket, cover and steam until tender (about 4 minutes). Rinse under cold running water to stop the cooking and preserve the color, and drain.

To a large pot of boiling water, add salt and the penne regatta. Cook uncovered according to the instructions on box, preferably al dente.

Meanwhile in a large sauté pan, heat the olive oil. Add the garlic and cook at a low flame for a couple of minutes (do not brown). Add the steamed vegetables and optional heavy cream and raise the heat to medium. Cook just enough to heat.

Drain the pasta and add to the sauté pan and mix well.

Sprinkle with Parmigianino Reggiano, and shredded basil. Heat the dish thoroughly and serve. If the dish needs more salt, use extra cheese instead, at the table. Serve this dish with a heart of romaine salad with lemon chive dressing (recipe below)

* Note: It takes more than two cloves of roasted garlic, for this recipe. On a sheet of alluminium foil place two heads of garlic and cut the stem end off with a knife. Drizzle a little olive oil over them and wrap tightly. Bake in a 400 degree oven for one hour. When cool enough to handle, squeeze out the roasted garlic, into a bowl, discarding the shells. Mash well with a fork.

Another use for roasted garlic is my version of pesto sauce. I use walnuts instead of pine nuts, which I find indigestible, with the roasted garlic and basil. Use whatever proportion you like and drizzle first pressed, extra virgin olive oil into the blender. If your sauce is too thin, adjust with more walnuts, basil and garlic. If it is too thick, use more olive oil. This is all a matter of taste. Serve with your favorite pasta. I prefer linguini or fettuccini.

Lemon chive salad dressing

This is a simple, yet classic vinaigrette for green salads. Use heart of Romaine, Boston or Bipp lettuce. Make this dressing and hour or so before serving, in order that the chive flavor is fully incorporated. Remember to toss well before serving. The advantage here is using lemon juice, instead of vinegar. I find that lemon juice becomes alkaline after being ingested.

1 lemon juiced

Sea salt (pinch)

3 tbsp. extra fine sugar

6 tbsp. extra-virgin olive oil

6 tbsp. minced chives (you can't have too many)

Freshly ground black pepper

Combine lemon juice, salt and sugar in a mixing bowl. Whisk until the sugar and salt are dissolved. Continue whisking in the olive oil, chives and several grinds of pepper. Keep whisking until dressing is emulsified.

(Note: You can make this dressing for two by reducing the lemon juice to two tbsp. and the other ingredients by 1/3.) Keep left over dressing in a jar in fridge for future use. It will keep for about a week.

Savory Lentils with Texmati Brown Rice

1 lb of organic lentils (2 ½ cups), rinsed

8 cups water or stock

1 onion, chopped

3 cloves of garlic, chopped

2 carrots, sliced

2 stalks celery, chopped

1 bay leaf

2 sprigs of thyme, or ½ tsp dried

Organic Texmati brown rice (follow instructions on package)

To a large pot bring water and lentils to a boil. Add other ingredients. Reduce to the simmer, partially covered. Cook until tender (about 20 to 30 minutes), stirring occasionally and adding more liquid as needed.. Remove the bay leaf and thyme sprigs. Season with salt and freshly ground black pepper to taste. Serve over organic Texmati brown rice. Garnish with chopped parsley. Serve with a light green salad, dressed with the lemon chive dressing above.

Baked Chicken Breasts on Mushroom Caps
with steamed broccoli and new potatoes

6 chicken breasts (either bone in or halves with skin on)

1 tsp dried thyme

Olive oil

6 large Portobello mushrooms (or enough smaller mushrooms to cover the bottom of the baking pan)

1 tbsp minced garlic

Salt & pepper to taste

2 cups dry white wine or dry vermouth

¼ cup fresh chopped parsley

Place rack in center of oven and preheat to 400 degrees.

Into a lightly oiled baking pan, large enough to hold chicken breasts, arrange mushrooms gill side down. Sprinkle with minced garlic, salt & pepper. Pour wine over mushrooms. Place chicken breasts skin side up over mushrooms and brush with olive oil.

Bake uncovered about 20 minutes, until the breasts are golden brown. If the wine has evaporated during the cooking process, add a little more (for those of you who can't tolerate alcohol, keep in mind that it burns off during the cooking process, leaving only the flavor).

Baste the breasts with the pan juices and turn over. Cook until breasts are completely done and springy to the finger, about 15 minutes more.

With a slotted spoon, place the chicken and mushrooms on a platter, mushrooms on the bottom and breasts on top, skin side up. Skim off excess fat and spoon juices over the chicken. Sprinkle with parsley.

Serve with steamed broccoli and boiled new potatoes. (Substitute brown rice for potatoes, if desired)

Stir fried shrimp and vegetables

Served over millet, brown rice or quinoa

3 tbsp Canola oil

1lb. raw medium peeled shrimp

2 cups broccoli florets

2 cups sliced mushrooms

4 scallions, trimmed and chopped

2 tbsp Garlic, minced

2 tbsp fresh ginger, minced

1 cup cold vegetable broth (see recipe above), mixed with 2tbsps, cornstarch

1 package of organic millet

Into a hot wok or sauté pan pour oil until just smoking
Add vegetables and stir constantly to cook al dente
Add shrimp and continue to stir until just turning pink
Add broth and cover for a couple of minutes until shrimp is almost done
Uncover and add cornstarch mixture, stir until thickened and turn off heat
Serve over millet cooked according to package instructions
Season to taste with tamari light soy sauce

Note: This dish must be done very quickly, as you don't want to over cook the shrimp or the vegetables. I have chosen Millet because it is an extremely alkaline grain. It is neutral in taste and will absorb the flavors of this dish. You may substitute brown rice instead.

For more information about healing acid reflux the natural way, go to:www.refluxgoneforever.com

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Food Guidelines For Basic Constitutional Types

!±8± Food Guidelines For Basic Constitutional Types

Tridosha system

The central concept of Ayurvedic medicine is the theory that health exists when there is a balance between three fundamental bodily humours or doshas called Vata, Pitta and Kapha.

Vata is the impulse principle necessary to mobilize the function of the nervous system.

Pitta is the energy principle which uses bile to direct digestion and hence metabolism into the venous system.

Kapha is the body fluid principle which relates to mucous, lubrication and the carrier of nutrients into the arterial system.

All Ayurvedic physicians believe that these ancient ideas, based in the knowledge discovered by the sages, exist in harmony with physical reality. These concepts allow physicians to examine the homeostasis of the whole system. People may be of a predominant dosha or constitution, but all doshas have the basic elements within them.

The philosophy of Ayurveda

The emergence of different schools of Sanskrit philosophy like Nyaya, Vaisheshika, Sankhya, Yoga, Vedanta and Mimamsa was another landmark in the history of Indian medicine. The principles expounded in these philosophies facilitated the development within Ayurveda of its theory of humoral pathology which propounds that the human body is composed of Tridoshas, the three humors - Vata, Pitta and Kapha. When these are in equilibrium they are called the Tridhatus.

The body in which these three humors are in a state of equilibrium enjoys perfect health; their disequilibrium causes ill health.

Disease management in Ayurveda

The principles of pharmacology are fundamentally different from those of other systems of medicine, especially evidence-based medicine. Most medicines are prepared form herbs.

Shamana and Shodhana are the two concepts of disease management in Ayurveda. Shamana means alleviation. Shamana methods mitigate the disease and its symptoms. Shodhana means elimination and Shodhana methods aim at the elimination of the basic cause of disease.

Note: Guidelines provided here are general. Specific adjustments for individual requirements may need to be made, e.g., food allergies, strength of agni, season of the year and degree of dosha predominance or aggravation.
okay in moderation okay rarely

FRUITS

VATA

o Avoid: Generally most dried fruit, Apples (raw), Cranberries, Dates (dry), Figs (dry), Pears, Persimmons, Pomegranates, Raisins (dry), Prunes (dry), Watermelon

o Favor: Generally most sweet fruit, Apples (cooked), Applesauce, Apricots, Avocado, Bananas, Berries, Cherries, Coconut, Dates (fresh), Figs (fresh), Grapefruit, Grapes, Kiwi, Lemons, Limes, Mangoes , Melons, Oranges, Papaya, Peaches, Pineapple, Plums, Prunes (soaked), Raisins (soaked), Rhubarb, Strawberries, Tamarind

PITTA

o Avoid: Generally most sour fruit, Apples (sour), Apricots (sour), Bananas, Berries (sour), Cherries (sour), Cranberries, Grapefruit, Grapes (green), Kiwi, Lemons, Mangoes (green), Oranges (sour), Peaches, Persimmons, Pineapple (sour), Plums (sour), Rhubarb, Tamarind

o Favor: Generally most sweet fruit, Apples (sweet), Applesauce, Apricots (sweet), Avocado, Berries (Sweet), Cherries (sweet), Coconut, Dates, Figs, Grapes (red & purple), Limes, Mangoes (ripe), Melons, oranges (sweet), Papaya, Pears, Pineapple (sweet), Plums (sweet), Pomegranates, Prunes, Raisins, Strawberries, Watermelon

KAPHA

o Avoid: Generally most sweet & sour fruit, Avocado, Bananas, Coconut, Dates, Figs (fresh), Grapefruit, Kiwi, Mangos, Melons, Oranges, Papaya, Pineapple, Plums, Rhubarb, Tamarind, Watermelon

o Favor : Generally most astringent fruit, Apples, Applesauce, Apricots, Berries, Cherries, Cranberries, Figs (dry), Grapes, Lemons, Limes, Peaches, Pears, Persimmons, Pomegranates, Prunes, Raisins, Strawberries

VEGETABLES

VATA

o Avoid: Generally frozen, raw or dried vegetables, Artichoke, Beet greens, Bitter melon, Broccoli, Brussels sprouts, Burdock root, Cabbage (raw), Cauliflower (raw), Celery, Corn (fresh), Dandelion greens, Eggplant, Horseradish, Kale, Kohlrabi, Mushrooms, Olives, green Onions (raw), Peas (raw), Peppers, sweet & hot Potatoes, white Prickly pear (fruit & leaves), Radish (raw), Squash, winter Tomatoes (cooked), Tomatoes (raw), Turnips, Wheat grass, sprouts

o Favor: In general, vegetables should be cooked Asparagus, Beets, Cabbage (cooked), Carrots, Cauliflower, Cilantro, Cucumber, Daikon radish, Fennel, (Anise), Garlic, Green beans, Green chilies, Jerusalem artichoke, Leafy greens, Leeks , Lettuce, Mustard greens, Okra, Olives, black Onions (cooked), Parsley, Parsnip, Peas (cooked), Potatoes, sweet, Pumpkin, Radishes (cooked), Rutabaga, Spaghetti Squash, Spinach (raw), Sprouts, Squash Summer, Taro Root, Turnip greens, Watercress, Zucchini

PITTA

o Avoid: In General pungent vegetables, Beet Greens, Beets (raw), Burdock root, Corn (fresh), Daikon Radish, Eggplant, Garlic, Green Chillies, Horseradish, Kohlrabi, Leeks (raw), Mustard greens, Olives green, Onion (raw), Peppers (hot), Turnip Greens, Watercress, Zucchini Prickly pear fruit, Radishes (raw, Spinach (cooked), Spinach (raw), Tomatoes, Turnip greens, Turnips

o Favor: In general, sweet & bitter vegetable, artichoke, Asparagus, Beets (cooked), Bitter Melon, Broccoli, Brussels sprouts, Cabbage, Carrots (cooked), Carrots (raw), Cauliflower, Celery, Cilantro, Cucumber, Dandelion greens, Fennel (Anise) Green Beans, Jerusalem, Artichoke, Kala, Leafy Greens, Leeks (cooked), Lettuce, Mushrooms, Okra, Olives black, Onions (cooked), Parsley, Parsnips, Peas, Peppers sweet, Potatoes, sweet & white, Prickly pear (leaves), Pumpkin, Radishes (cooked)Rutabaga, Spaghetti Squash, Sprouts (not spicy), Squash, winter & summer, Taro root, Watercress, Wheat grass, sprouts, Zucchini

KAPHA

o Avoid: In general, Sweet & juicy vegetables, Cucumber, Olives, black or green, Parsnips, Potatoes sweet, Pumpkin, Squash summer, Taro root, Tomatoes (raw), Zucchini

o Favor: In general, most pungent & bitter Vegetables, Artichoke, Asparagus, Beet greens, Beets, Bitter melon, Broccoli, Brussels sprouts, Burdock root, Cabbage, Carrots, Cauliflower, Celery, Cilantro, Corn, Daikon radish, Dandelion greens, Eggplant, Fennel (Anise), Garlic, Green beans, Green chilies, Horseradish, Jerusalem, artichoke, Kale, Kohlrabi, Leafy greens, Leeks, Lettuce, Mushrooms, Mustard greens, Okra, Onions, Parseley, Peas, Peppers, sweet & hot, Potatoes, White Prickly pear (fruit & leaves), Radishes, Rutabega, Spaghetti Squash, Spinach, Sprouts, Swaush, winter Tomatoes (cooked) Turnips, Watercress, Wheat grass

GRAINS

VATA

o Avoid: Barley, Bread (with yeast), Buckwheat, Cereals (cold, dry or puffed), Corn, Couscous, Crackers, Granola, Millet, Muesli, Oat bran, Oats (dry), Pasta, Polenta, Rice cakes, Rye, Sago, Spelt, Tapioca, Wheat bran

o Favor: Amaranth, Durham flour, Oats (cooked), Pancakes, Quinoa, Rice (all kinds), Seitan (wheat meat), Sprouted wheat, bread (Essene), Wheat

PITTA

o Avoid: Bread (with yeast), Buckwheat, Corn, Millet, Muesli, Oats (dry), Polenta, Rice (brown), Rye

o Favor: Amaranth, Barley, Cereal, dry, Couscous, Crackers, Durham flour, Granola, Oat bran, Oats (cooked), Pancakes, Pasta, Quinoa, Rice (basmati, white, wild), Rice cakes, Seitan (wheat meat), Spelt, Sprouted wheat, bread (Essene), Tapioca, Wheat, Wheat bran

KAPHA

o Avoid: Bread (with yeast), Oats (cooked), Pancakes, Pasta, Rice (brown, white), Rice cakes, Wheat

o Favor: Amaranth , Barley, Buckwheat, Cereal (cold, dry or puffed), Corn, Couscous, Crackers, Durham flour, Granola, Millet, Muesli, Oat bran, Oats dry), Polenta, Quinoa, Rice (basmati, wild), Rye, Seitan (wheat meat), Spelt, Sprouted , wheat bread (Essene), Tapioca, Wheat bran

LEGUMES

VATA

o Avoid: Aduki beans, Black beans, Black-eyed peas, Chick peas (garbanzo beans), Kidney beans, Lentils (brown), Lima beans , Miso, Navy beans, Peas (dried), Pinto beans, Soy beans, Soy flour, Soy powder, Split peas, Tempeh, White beans

o Favor: Lentils (red), Mung beans, Mung dal, Soy cheese, Soy milk, Soy sauce, Soy sausages, Tofu, Tur dal, Urad dal

PITTA

o Avoid: Miso, Soy sauce, Soy sausages, Tur dal, Urad dal

o Favor: Aduki beans, Black beans, Black-eyed peas, Chick peas (garbanzo beans), Kidney beans, Lentils, brown & red, Lima beans, Mung beans, Mung dal, Navy beans, Peas (dried), Pinto beans, Soy beans, Soy cheese, Soy flour, Soy milk, Soy powder, Split peas, Tempeh, Tofu, White beans

KAPHA

o Avoid: Kidney beans, Soy beans, Soy cheese, Soy flour, Soy powder, Soy sauce, Tofu (cold), Urad dal, Miso

o Favor: Aduki beans, Black beans, Black-eyed peas, Chick peas (garbanzo beans), Lentils (red & brown), Lima beans, Mung beans, Mung dal, Navy beans, Peas (dried), Pinto beans, Soy milk, Soy sausages, Split peas, Tempeh, Tofu (hot), Tur dal, White beans

DAIRY

VATA

o Avoid: Cow's milk (powdered), Goat's milk (powdered), Yogurt (plain, frozen or w/ fruit)

o Favor: Most dairy is good!, Butter, Buttermilk, Butter Cheese (hard), Cheese (soft), Cottage cheese, Cow's milk, Ghee, Goat's cheese, Goat's milk, Ice cream, Sour cream, Yogurt (diluted & spiced)

PITTA

o Avoid: Butter (salted), Buttermilk, Cheese (hard), Sour cream, Yogurt (plain, frozen or w/fruit)

o Favor: Butter (unsalted), Cheese (soft, not aged, unsalted), Cottage cheese, Cow's milk, Ghee, Goat's milk, Goat's cheese (soft, unsalted), Ice cream, Yogurt (freshly made & diluted)

KAPHA
o
Avoid: Butter (salted), Butter (unsalted), Cheese (soft & hard), Cow's milk, Ice cream, Sour cream, Yogurt (plain, frozen or w/fruit)

o Favor: Buttermilk, Cottage cheese (from skimmed goat's milk), Ghee, Goat's cheese (unsalted & not aged), Goat's milk, skim, Yogurt (diluted)

ANIMAL FOODS

VATA

o Avoid: Lamb, Pork, Rabbit, Venison, Turkey (white)

o Favor: Beef, Buffalo, Chicken (dark), Chicken (white), Duck, Eggs, Fish (freshwater or sea), Salmon, Sardines, Seafood, Shrimp, Tuna fish, Turkey (dark)

PITTA

o Avoid: Beef, Chicken (dark), Duck, Eggs (yolk), Fish (sea), Lamb, Pork, Salmon, Sardines, Seafood, Tuna fish, Turkey (dark)

o Favor: Buffalo, Chicken (white), Eggs (albumen or white only), Fish (freshwater), Rabbit, Shrimp, Turkey (white), Venison

KAPHA

o Avoid: Beef, Buffalo, Chicken (dark), Duck, Fish (sea), Lamb, Pork, Salmon, Sardines, Seafood, Tuna fish, Turkey (dark)

o Favor: Chicken (white), Eggs, Fish (freshwater), Rabbit, Shrimp, Turkey (white), Venison

CONDIMENTS

VATA

o Avoid: Chocolate, Horseradish

o Favor: Black pepper, Chutney, mango (sweet or spicy), Chili peppers, Coriander leaves, Dulse, Gomasio, Hijiki, Kelp, Ketchup, Kombu, Lemon, Lime, Lime pickle, Mango pickle, Mayonnaise, Mustard, Pickles, Salt, Scallions, Seaweed, Soy sauce, Sprouts, Tamari, Vinegar

PITTA

o Avoid: Chili pepper, Chocolate, Chutney, mango (spicy), Gomasio, Horseradish, Kelp, Ketchup, Mustard, Lemon, Lime pickle, Mango pickle, Mayonnaise, Pickles, Salt (in excess), Scallions, Soy sauce, Vinegar

o Favor: Black pepper, Chutney, mango, (sweet), Coriander leaves, Dulse, Hijiki, Kombu , Lime, Sprouts, Salt, Seaweed, Tamari

KAPHA

o Avoid: Chocolate, Chutney, mango (sweet), Gomasio, Kelp, Ketchup, Lime, Lime pickle, Mango pickle, Mayonnaise, Pickles, Salt, Soy sauce, Tamari, Vinegar

o Favor: Black pepper, Chili Peppers, Chutney, mango (spicy), Coriander leaves, Dulse, Hijiki, Horseradish, Lemon, Mustard (without vinegar), Scallions, Seaweed, Sprouts

NUTS

VATA

o Avoid: None

o Favor: In moderation: Almonds, Black walnuts, Brazil nuts, Cashews, Charole, Coconut, Filberts, Hazelnuts, Macadamia nuts, Peanuts, Pecans, Pine nuts, Pistachios, Walnuts

PITTA

o Avoid: Black walnuts, Brazil nuts, Cashews, Filberts, Hazelnuts, Macadamia nuts, Peanuts, Pecans, Pine nuts, Pistachios, Walnuts

o Favor: Charole, Coconut

KAPHA

o Avoid: Black walnuts, Brazil nuts, Cashews, Coconut, Filberts, Hazelnuts, Macadamia nuts, Peanuts, Pecans, Pine nuts, Pistachios, Walnuts

o Favor: None

SEEDS

VATA

o Avoid: Popcorn, Psyllium

o Favor: Chia, Flax, Halva, Pumpkin, Sesame, Sunflower, Tahini

PITTA

o Avoid: Chia, Sesame, Tahini

o Favor: Flax, Halva, Popcorn (no salt, buttered), Psyllium, Pumpkin, Sunflower

KAPHA

o Avoid: Halva, Psyllium, Sesame, Tahini

o Favour : Chia, Flax, Popcorn (no salt, no butter), Pumpkin, Sunflower

OILS

VATA

o Avoid: Flax seed

o Favor: For internal & external use: (most suitable at top of list), Sesame, Ghee, Olive, Most other oils

o External use only: Coconut, Avocado

PITTA

o Avoid: Almond, Apricot, Corn , Safflower, Sesame

o Favor: For internal & external use: (most suitable at top of list), Sunflower, Ghee, Canola, Olive, Soy, Flax seed, Primrose, Walnut

o External use only: Avocado, Coconut

KAPHA

o Avoid: Avocado, Apricot, Coconut, Flax seed, Olive, Primrose, Safflower, Sesame (internal), Soy, Walnut

o Favor: For internal & external use in small amounts: (Most suitable at top of list), Corn, Canola, Sesame (external), Sunflower, Ghee, Almond

BEVERAGES

VATA

o Avoid: Alcohol (hard; red wine), Apple juice , Black tea, Caffeinated, beverages, Carbonated drinks, Chocolate milk, Coffee, Cold dairy drinks , Cranberry juice, Iced tea, Icy cold drinks, Pear juice, Pomegranate juice, Prune juice, Soy milk (cold), Tomato juice, V-8 Juice, Herb Teas: Alfalfa, Barley, Basil, Blackberry, Borage, Burdock, Cinnamon, Cornsilk, Dandelion, Ginseng, Hibiscus, Hops, Jasmine, Lemon balm, Mormon tea, Nettle, Passion flower, Red clover, Red Zinger, Violet, Yarrow, Yerba Mate

o Favor: Alcohol (beer; white wine), Almond milk, Aloe vera juice, Apple cider, Apricot juice, Berry juice (except for cranberry), Carob, Carrot juice, Chai (hot spiced milk), Cherry juice, Grain "coffee", Grape juice, Grapefruit juice, Lemonade, Mango juice, Miso broth, Orange juice, Papaya juice, Peach nectar, Pineapple juice, Rice milk, Sour juices, Soy milk (hot & well-spiced), Vegetable bouillon

o Herb Teas: Ajwan, Bancha, Catnip, Chamomile, Chicory, Chrysanthemum, Clove, Comfrey, Elder Flower, Eucalyptus, Fennel, Fenugreek, Ginger (fresh), Hawthorne, Juniper berry, Kukicha, Lavender, Lemon grass, Licorice, Marshmallow, Oat straw, Orange peel, Pennyroyal, Peppermint, Raspberry, Rosehips, Saffron, Sage, Sarsaparilla, Sassafras, Spearmint, Strawberry, Wintergreen

PITTA

o Avoid: Alcohol (hard; red & sweet wine) , Apple cider, Berry juice (sour), Caffeinated, beverages, Carbonated drinks, Carrot juice, Cherry juice (sour), Chocolate milk, Coffee, Cranberry juice, Grapefruit juice, Iced tea, Icy cold drinks, Lemonade, Papaya juice , Pineapple juice, Tomato juice, V-8 juice, Sour juices

o Herb Teas: Ajwan, Basil, Clove, Eucalyptus, Fenugreek, Ginger (dry), Ginseng, Hawthorne, Juniper berry, Mormon tea, Pennyroyal, Red Zinger , Rosehip, Sage, Sassafras, Yerba Mat

o Favor: Alcohol (beer; dry white wine), Almond milk , Aloe vera juice, Apple juice, Apricot juice, Berry juice (sweet), Black tea , Carob, Chai (hot, spiced milk) , Cherry juice (sweet), Cool dairy drinks, Grain "coffee", Grape juice, Mango juice, Miso broth, Mixed veg. juice, Orange juice, Peach nectar, Pear juice, Pomegranate juice, Prune juice, Rice milk, Soy milk, Vegetable bouillon

o Herb Teas: Alfalfa, Bancha, Barley, Blackberry, Borage, Burdock, Catnip, Chamomile, Chicory, Comfrey, Dandelion, Fennel, Ginger (fresh), Hibiscus, Hops , Jasmine, Kukicha, Lavender, Lemon balm, Lemon grass, Licorice, Marshmallow, Nettle, Oat Straw, Passion flower, Peppermint, Raspberry, Red clover, Sarsaparilla, Spearmint, Strawberry, Violet, Wintergreen, Yarrow

KAPHA

o Avoid: Alcohol (hard; beer; sweet wine), Almond milk, Caffeinated , beverages, Carbonated drinks, Cherry juice (sour), Chocolate milk, Coffee, Cold dairy drinks, Grapefruit juice, Iced tea, Icy cold drinks, Lemonade, Miso broth, Orange Juice, Papaya juice, Rice milk ,Sour juices, Soy milk (cold), Tomato juice, V-8 Juice

o Herb Teas: Licorice, Marshmallow, Red Zinger, Rosehip, Bancha

o Favor: Alcohol (dry wine, red or white), loe vera juice, Apple cider, Apple juice, Apricot juice, Berry juice, Black tea (spiced), Carob, Carrot juice, Chai (hot, spiced milk), Cherry juice (sweet), Cranberry juice , Grain "coffee", Grape juice, Mango juice, Peach nectar, Pear juice, Pineapple juice, Pomegranate juice, Prune juice, Soy milk (hot & well-spiced),

o Herb Teas: Alfalfa, Bancha, Barley, Blackberry, Burdock, Chamomile, Chicory, Cinnamon, Clove, Comfrey, Dandelion , Fennel, Fenugreek, Ginger , Ginseng, Hibiscus Jasmine, Juniper berry, Kukicha, Lavender, Lemon balm, Lemon grass, Mormon tea, Nettle, Passion flower, Peppermint, Raspberry, Red clover , Sarsaparilla, Sassafras, Spearmint , Strawberry, Wintergreen, Yarrow, Yerba Mate

SPICES

VATA

o Avoid: None

o Favor: All spices are good Ajwan, Allspice, Almond extract, Anise, Asafoetida (hing), Basil, Bay leaf, Black pepper, Caraway, Cardamom, Cayenne, Cinnamon, Cloves, Coriander, Cumin, Dill, Fennel, Fenugreek, Garlic, Ginger, Marjoram, Mint, Mustard seeds, Nutmeg, Orange peel, Oregano, Paprika, Parsley, Peppermint, Pippali, Poppy seeds, Rosemary, Saffron, Salt, Savory, Spearmint, Star Anise, Tarragon, Thyme, Turmeric, Vanilla, Wintergreen

PITTA

o Avoid: Ajwan, Allspice, Almond extract, Anise, Asafoetida (hing), Basil (dry), Bay leaf, Cayenne, Cloves, Fenugreek, Garlic, Ginger (dry), Mace, Marjoram, Mustard seeds, Nutmeg, Oregano, Paprika, Pippali, Poppy seeds, Rosemary, Sage, Salt, Savory, Star anise, Thyme

o Favor: Basil (fresh), Black pepper, Caraway, Cardamom, Cinnamon, Coriander, Cumin, Dill, Fennel, Ginger (fresh), Mint, Neem leaves, Orange peel, Parsley, Peppermint, Saffron, Spearmint, Tarragon, Turmeric, Vanilla, Wintergreen

KAPHA

o Avoid: Salt

o Favor: All spices are good Ajwan, Allspice, Almond extract, Anise, Asafoetida (hing), Basil, Bay leaf, Black pepper, Caraway, Cardamom, Cayenne, Cinnamon, Cloves, Coriander, Cumin, Dill, Fennel*, Fenugreek, Garlic, Ginger, Marjoram, Mint, Mustard seeds, Neem leaves, Nutmeg, Orange peel, Oregano, Paprika, Parsley, Peppermint, Pippali, Poppy seeds, Rosemary, Saffron, Savory, Spearmint, Star Anise, Tarragon, Thyme, Turmeric, Vanilla, Wintergreen

SWEETENERS

VATA

o Avoid: Maple syrup, White Sugar

o Favor: Barley malt, Fructose, Fruit juice, concentrates, Honey, Jaggary, Molasses, Rice syrup, Dried or fresh sugar cane juice, Turbinado

PITTA

o Avoid: White Sugar, Honey, Jaggary, Molasses

o Favor: Barley malt, Fructose, Fruit juice, concentrates, Maple syrup, Rice syrup, Dried or fresh sugar cane juice, Turbinado

KAPHA

o Avoid: Barley malt, Fructose, Jaggary, Maple syrup, Molasses, Rice syrup, Dried or fresh sugar cane juice, Turbinado, White sugar

o Favor: Fruit juice, concentrates, Honey (raw & not processed)

FOOD SUPPLEMENTS

VATA

o Avoid: Barley green, Brewer's yeast, Vitamin: K

o Favor: Aloe Vera juice, Bee pollen, Amino acids

o Minerals: Calcium, copper, iron, magnesium, zinc, Royal jelly, Spirolina, Blue-green algae

o Vitamins: A, B1, B2,B6, B12, C, D, E, P and Folic acid

PITTA

o Avoid: Amino acid, Bee pollen, Royal jelly

o Minerals: copper, iron

o Vitamins: B2,B6,C,E, and Folic acid

o Favor: Aloe vera juice, Barley green, Brewer's yeast

o Minerals: Calcium, Magnesium, zinc, Spirolina, Blue-green algae

o Vitamins: A, B1, B12, D and K

KAPHA

o Avoid:

o Minerals: Potassium

o Vitamins: A, B1, B2, B12, C, D, and E

o Favor: Aloe vera juice, Amino acid, Barley green, Bee pollen, Brewer's yeast

o Minerals: copper, calcium, iron, magnesium, zinc, Royal jelly, Spirolina, Blue-green algae

o Vitamins: B6, C, P and Folic Acid

Food Guidelines For Basic Constitutional Types

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