Cooking With Food Allergies

Cooking for those with food allergies can be tricky business, some offering more of a challenge than others, but it’s usually the safest route to take. When you make your own meals from scratch you know exactly what is in it, which greatly reduces the chance of an allergic reaction. The key is to know allergen replacements for most if not all of the common recipe ingredients. For example, anyone with a dairy allergy has to know what to use in place of milk, cream, butter, or even cheese if the recipe calls for it. This can become even trickier when you have multiple allergies to contend with, and being someone with a soy and dairy allergy I have dealt with this first hand. A soy and dairy allergy is unique in that many of the replacements overlap. You can’t use soymilk instead of milk, you can’t use margarine instead of butter, and you can’t use non-dairy creamer instead of cream. Add to that: no vegetable oil (Crisco for instance), no shortening, and no broths or bouillon cubes. So whether you’re cooking your favorite dinner or baking your favorite desert, you must know the allergy replacement basics.

Let’s start with milk. My favorite choice is oat milk (“Pacific” makes a great organic oat milk), and with it’s rich and creamy flavor it works well for both cooking and baking. For those who are used to skim milk rice milk may feel a little closer to home. If a recipe calls for cream, a nice alternative is organic oat milk with tapioca flour (the more flour the thicker the cream). As for butter, the proper ingredient replacement will depend on the application. If a recipe calls for a “pat of butter” then a good replacement could be organic clarified butter (or ghee), which is butter that has had the milk solids and water separated from the butterfat. It also works great for frying since the rendering process yields butter with a higher smoke point. Olive or canola oil can also be used, but since I use the organic unrefined olive oil I don’t recommend it for frying; the unrefined has a lower smoke point, but is much healthier for you. Goat products are also an option when it comes to finding dairy and soy replacements, assuming you’re not allergic to them. I am not a fan of the taste of either goat milk or butter (it’s kind of “goaty”, a term only familiar to those who have tried goat products), but I do like goat cheese, and it comes in many varieties. “Woolwich” makes a great tasting cheddar and mozzarella, and you’ll never know it’s not from a cow.

Now that we’ve covered the “soy free” dairy replacements lets take a look at the soy replacements. For any recipe calling for vegetable oil or Crisco oil, you can use olive or canola oil instead; coconut oil is also an option, and the flavor compliments certain foods nicely. I recommend making chicken broths from scratch, they’re not hard and always taste better than store bought, but if a recipe only calls for 1 cup or less use “Imagine” Organic Free Range Chicken Broth and/or Stock (read labels as some varieties may contain soy); this can also be used as a replacement for bouillon cubes. Now if you’re one who bakes often, than you will definitely need a replacement for shortening and butter, and for that I suggest palm oil; “Spectrum” makes a great tasting organic palm oil.

Food allergies should never be a reason to give up on meal ideas. Whether you’re cooking or baking, there are many great tasting ingredient alternatives available for both soy and dairy allergies. I’ve been dealing with food allergies for some time now, and despite the challenges I’ve never eaten healthier. Eating healthy is a choice I’ve made, but menu limitations were never an option.

Whole Grain Millet Pilaf

*Based on what I have recently learned (over the past 6mo or so) regarding grain consumption within modern day factory or industrial farming societies, and its adverse effects on human health ultimately leading to many of the illnesses and diseases affecting Americans in epic proportions, I have changed my stance on the importance of such monocrops (grains and legumes) within a healthy human diet. The human digestive system was not designed nor has it evolved to a point to effectively digest such foods like grains and legumes without the body suffering from its harmful side effects; inflammation and damage to the gut. Since evidence shows inefficient digestion and inflammation are the root cause for nearly all human diseases be it heart disease, diabetes, cancer, crohn's disease, autoimmune diseases, and chronic inflammatory disorders in all its forms, a healthy diet should promote a healthy gut (fermented foods) and be anti-inflammatory based (grass-fed meats and eggs, wild caught fish, fresh organic fruits and vegetables, nuts and seeds) instead of high in foods promoting inflammation such as grains, legumes, and factory farmed meats, poultry, fish, and eggs.


Here's a healthy side dish that's both soy and dairy free!

It takes about thirty minutes to cook up and is a great alternative to any of the popular processed premixed side dishes; simply season to taste.

• Organic Hulled Millet (about 3/4 of a cup)
• Organic onion (1/4 onion chopped)
• Organic peas (about 1/2 to 3/4 of a can)

The Cost of Not Eating Healthy

*Based on what I have recently learned (over the past 6mo or so) regarding grain consumption within modern day factory or industrial farming societies, and its adverse effects on human health ultimately leading to many of the illnesses and diseases affecting Americans in epic proportions, I have changed my stance on the importance of such monocrops (grains and legumes) within a healthy human diet. The human digestive system was not designed nor has it evolved to a point to effectively digest such foods like grains and legumes without the body suffering from its harmful side effects; inflammation and damage to the gut. Since evidence shows inefficient digestion and inflammation are the root cause for nearly all human diseases be it heart disease, diabetes, cancer, crohn's disease, autoimmune diseases, and chronic inflammatory disorders in all its forms, a healthy diet should promote a healthy gut (fermented foods) and be anti-inflammatory based (grass-fed meats and eggs, wild caught fish, fresh organic fruits and vegetables, nuts and seeds) instead of high in foods promoting inflammation such as grains, legumes, and factory farmed meats, poultry, fish, and eggs.

The most common excuse I’ve heard someone give me for why they don’t buy healthy foods when they’re out doing their weekly grocery shopping, and by healthy I mean fresh organic produce, minimally processed organic foods, *whole grains, etc., is that it costs too much; especially in a family with one or more children. Now on the surface, with nothing else factored into the equation, that mindset would seem correct. If all you’re basing the “cost” on is what is in your cart at the time of checkout then “it cost too much” would appear to be a plausible answer. If you’re a healthy shopper like myself then you’ve probably experienced this first hand; the person ahead of you in the checkout line has a cart full of this weeks “specials” consisting of highly processed foods (high in sugar, sodium, fat, chemicals…) and their bill comes out to roughly as much as your bill (or lower), and your cart is half full. So without giving the question much more thought, this would appear to be all the evidence the unhealthy shopper needs to prove his or her point, that is if there weren’t other factors to consider. So lets consider them, shall we?

To say it costs too much to eat healthy organic foods has only one bit of truth to it, organic foods do indeed cost more at the time of purchase. Beyond that, it couldn’t be further from the truth. The other variable that must be considered is health, more precisely the amount of money put into healthcare every year by the average person or family. In 2008 the average worker contributed over $3k into health coverage for a family of 4. That three thousand dollars only gets you in the door, it doesn’t include the co pay needed to actually see the Dr., and with health insurance becoming more and more expensive for businesses and families alike, most are choosing plans with the lowest annual premiums resulting in higher co pays. Now factor in all of the unnecessary prescription drugs too quickly and too often prescribed by most doctors, not to mention all of the over-the-counter drugs that most people turn to at the first sign of a cold, ache or pain, and that number easily triples. According to a number of national surveys, health care costs are one of the leading factors of debt related issues; bankruptcy, home foreclosures, etc. And let’s not forget the thousands of dollars the average senior citizen will need in savings to pay for basic medical coverage.

When health is factored into the equation and the entire picture is examined in great detail, the higher initial cost of eating healthy is dwarfed in comparison to the hundreds of thousands of dollars a family will spend on health care in their lifetime.

What if there was a simple solution, like say eating healthy organic foods, which could spare you this financial misery. What if you knew that the average American’s unhealthy diet consisting of prepackaged overly processed foods, high in refined sugars, sodium, and toxic chemicals, was a leading contributor to this country’s biggest health epidemics; obesity, heart disease, diabetes, arthritis, and other chronic diseases. If you knew all of this, would the idea of paying more for healthy foods at the grocery store make more sense; nutritionally and financially? The next time you’re out doing your food shopping think healthy, it could save you thousands in the long run!

Tuna Style Salmon Sandwich

Craving a Tuna Fish sandwich? Why not try this...

*Salmon (Wild Caught; Packed in Water)
*Organic Spicy Mustard
*Natural Whole Rye Bread (Mestemacher)

Add some chopped onions or olives in with the fish for an added treat!

Breakfast- Do It Right!

The most important decision you make all day may just be the first decision you make...what to have for breakfast?

*Based on what I have recently learned (over the past 6mo or so) regarding grain consumption within modern day factory or industrial farming societies, and its adverse effects on human health ultimately leading to many of the illnesses and diseases affecting Americans in epic proportions, I have changed my stance on the importance of such monocrops (grains and legumes) within a healthy human diet. The human digestive system was not designed nor has it evolved to a point to effectively digest such foods like grains and legumes without the body suffering from its harmful side effects; inflammation and damage to the gut. Since evidence shows inefficient digestion and inflammation are the root cause for nearly all human diseases be it heart disease, diabetes, cancer, crohn's disease, autoimmune diseases, and chronic inflammatory disorders in all its forms, a healthy diet should promote a healthy gut (fermented foods) and be anti-inflammatory based (grass-fed meats and eggs, wild caught fish, fresh organic fruits and vegetables, nuts and seeds) instead of high in foods promoting inflammation such as grains, legumes, and factory farmed meats, poultry, fish, and eggs.

  The healthiest choice by far is whole grains. The nutrients found in these complex carbohydrates are enough to produce life, and can surely sustain yours. Waiting inside every grain is one of the purest natural sources of vitamins and minerals you can consume, unlike the heavily processed grains in the popular hot or cold cereals that are so depleted of just about anything nutritious they have to be fortified with vitamins and minerals just to be able to list them on the package. Not only are they depleted of just about "all that's healthy" during this processing, they are loaded with added sugar and sodium which is exactly what you don't want in a supposedly healthy food.

It's important to remember that the nutrients you get from whole grains is only what nature put there, unlike what you're getting from processed cereals; High in Sugar, High in Sodium, and fortified with vitamins and minerals in order to put back in what's been depleted during processing.

Soy Allergy Awareness

Allergies are becoming more and more of a hot topic these days, especially food allergies. Just about any type of food you can think of can be an allergen, from some of the most feared, peanut and seafood, to some of the lesser known, broccoli and bananas. From a dairy allergy, one of the fastest growing allergies, to a gluten allergy, one of the most widely recognized by food manufacturers, there’s no denying food allergies are quickly becoming an epidemic in this country. Then there’s soy, a food that holds a place on the list of the 8 most common food allergies, yet it doesn’t seem to receive nearly as much attention as it should. A food that in some way shape or form is in nearly all prepackaged processed foods, despite it’s increasingly growing numbers of those being diagnosed. Just like the late Rodney Daingerfield, “this allergy gets no respect”, but why?

For starters look what it’s up against. Name one other allergen that’s marketed as some sort of wonder food by nutritionists and advertisers alike. It’s even marked as a healthy replacement for another popular allergen, dairy, despite being a very serious allergen in it’s own right. There are hundreds of products marketed as “gluten free”, yet I can count all those marketed as “soy free” on one hand. The soy industry is so enormous and profitable, and its product so widely used for so many different applications, that only one other food can challenge it as being more diversely used; corn.

Isn’t it ironic that for such a supposedly “healthy” food, the products that use soy so readily are absolutely NOT healthy? If your diet is high in prepackage precooked ready-to-eat meals, if the grocery store aisles you do most of your food shopping down are the cereal aisle, the snack aisle, and the freezer aisles, if you eat out frequently then your consuming soy in every bight. It’s the oil used for frying (vegetable oil), it’s the preservatives, additives, and fillers used in all processed foods, and this association makes it a part of some of the biggest causes of death in this country; obesity, heart disease, and high cholesterol. This is soy, the “wonder food”. It’s no wonder a blind eye is turned to such a serious allergen. Money trumps all, and there’s obviously plenty of it to be made with this bean.

So what if anything can be done change this way of thinking? What can be done to shed a light on such an overlooked allergy? It takes people like me, like you, or anyone who suffers from the excruciating sometimes-unbearable pain caused by this allergy. It takes the voices of many to stop such deep pockets, and all they buy. The truth is though your health is in your hands, so take control. A healthy diet rich in fresh organic produce, organic whole grains, and other minimally processed organic foods will not only provide you a soy free diet, but will put you in the best health of your life. So what are you waiting for, eat soy free!

A Healthy Diet Will Lead to a Healthier You

*Based on what I have recently learned (over the past 6mo or so) regarding grain consumption within modern day factory or industrial farming societies, and its adverse effects on human health ultimately leading to many of the illnesses and diseases affecting Americans in epic proportions, I have changed my stance on the importance of such monocrops (grains and legumes) within a healthy human diet. The human digestive system was not designed nor has it evolved to a point to effectively digest such foods like grains and legumes without the body suffering from its harmful side effects; inflammation and damage to the gut. Since evidence shows inefficient digestion and inflammation are the root cause for nearly all human diseases be it heart disease, diabetes, cancer, crohn's disease, autoimmune diseases, and chronic inflammatory disorders in all its forms, a healthy diet should promote a healthy gut (fermented foods) and be anti-inflammatory based (grass-fed meats and eggs, wild caught fish, fresh organic fruits and vegetables, nuts and seeds) instead of high in foods promoting inflammation such as grains, legumes, and factory farmed meats, poultry, fish, and eggs.

Food allergies can cause so many problems to those who have been unfortunate enough to develop them, not to mention their loved ones. When I became aware of my food allergies (Dairy and Soy) I was single, so my panic and misery was my own. I have since married, which unintentionally has put dealing with these health conditions front and center on someone else’s plate. You can look at it as a burden you both must bear, or use the added support as motivation to move forward. The patience and will to overcome must be great in order to do the detective work required by some of these allergies, but much good can come from so much misery. My allergies among other things have caused me to devote much of my time and effort towards becoming a healthier person, mind and body. The added support I’ve received from my wife has been a huge help, and has resulted in a much healthier “us”.

My advice to all is to stay positive and remember that with all the uncontrollable and unavoidable things we deal with throughout our lives, our health is most definitely in our hands. Most people don’t realize how important a healthy diet is to living a healthy life. Its common belief that if you’re not “in pain” you’re healthy, but the “pain”, unless the result of an accident, did not just come out of nowhere, but rather is the result of years if not a life time of poor diet. Food is what fuels the body; we’ve all heard that before, but it’s this macro assessment of diet that can get us into so much trouble. It’s only when the body is examined at a microscopic level we see start to see ourselves, not as one body, but billions of cells working together to sustain this amazing natural wonder science has yet to duplicate; the workings of human body. Yes food can give us the energy we need to get through the day, but more importantly it gives the cells in our body what they need to do their job. And it’s their job that ultimately determines your health, or lack thereof.

Your cells don’t crave “fast food” or anything down the snack aisle for that matter, they only require the nutrients nature intended them to have. When we choose to eat heavily processed foods (snacks or meals), we are making the choice to ignore what our body really needs. This undoubtedly poisons the body by damaging the cells, and will eventually take its toll on our overall health. All cells replicate as part of their life cycle, or “Cell Cycle” as it’s called, and when a damaged “parent” cell divides into two identical “daughter” cells it passes along this mutation as well. Multiply this by billions of cells and this constant replication of mutated cells can result in any number of chronic diseases. This doesn’t happen overnight, and although each of us may be affected differently on the surface it can all be traced back to one common cause; damaged cells.

So the next time you’re at the store trying to decide what to have for dinner, make the right choice by giving your body (your cells) what it really needs. It’s an indisputable fact that having a diet consisting of healthy foods (fresh organic fruits and vegetables, *whole grains, and minimally processed foods) will result in a healthier life. It’s your choice, so make the right one! Choose to give your cells a fighting chance; the return is bigger than anything even Wall Street has to offer.

Combating an Allergic Reaction to Soy the Natural Way

Living with a soy allergy requires a lot of detective work, scrutinizing every label trying to find just the slightest clue connecting any given product with soy. It requires patients, attention to detail, and knowing the facts, but sometimes coming in contact with the “dreaded bean” in some form or another can be unavoidable; take dining out for example. When you go to a restaurant your fate is basically in the hands of the “man behind the curtain”, or apron as the case may be. No matter how well you may have informed the wait staff, if even one person handling your meal is unfamiliar with the extent of the grip in which the soy industry has on the food industry you’re in for a rough night.

Dealing with the symptoms of an allergic reaction to soy can surly be an uncomfortable and even painful experience. Symptoms usually strike within an hour or so of ingesting the allergen, and can take on many forms. For me the itchy hands and swollen downright painful knuckles is the first to surface, and signs of it can remain for a week or so. I’ve been living with this food allergy for some time now, and as careful as I am and knowing what I know I still find myself from time to time wondering how, when, and where I came in contact? It doesn’t seem to matter if it’s the 1st or the 20th reaction they don’t become any less stressful but I have found ways to help my body (and my mind) cope. Because of my own personal beliefs concerning health and wellness, my methods are a natural approach to dealing with a food allergy. That’s not to say I haven’t tried the “over the counter” medicinal approach, but I found these to work just as well with none of the side effects.

The best immediate relief from the intense itching you will most likely experience is ice. Simply grab a couple of ice cubes from the freezer and rub them around your hands making sure to get all of the affected areas. Do this until the ice cubes have completely melted. This should keep the itching at bay, and you can safely repeat this as the symptoms resurface. Other good topical aids are creams or ointments containing Comfrey, Arnica Montana, Aloe Vera, Witch Hazel, etc. The healing and soothing abilities from these natural ingredients are untouched by most if not all of those manmade you’ll find in Rx’s. These are by no means a “cure alls”, but they should give you the immediate relief you’ll need to allow you to take further action, as well as the constant relief you’ll need, while the natural remedies below take effect.

The only true way to combat an allergic reaction though, is from within. Food allergies start with digestion, allowing undigested food molecules to enter the blood stream where your immune system begins attacking them as it would any unwanted bacteria. This inflammatory response causes cells within the body to release histamines all in an attempt to deal with this allergen, and ironically is the cause of all your discomfort. In order the aid the body in this fight you must help support the area’s most affected. This means support the immune system, digestion, and combat the inflammation at the source.

Let’s start with the immune system. There are many nutrients that aid an immune system in need, vitamins A,C,D,E as well as zinc to name a few, but possibly the most important is vitamin C. It’s definitely a nutrient you want on the front lines when your immune system is in battle; it’s vital to a strong healthy immune system, as well as effective at detoxifying the body when taken in larger doses (always consult your health practitioner for a proper safe dosage).

Another important type of nutrient to help support the body during an allergic reaction is flavonoids which are found in many fruits and vegetables. They have an amazing ability to reduce inflammation within the body, and recent studies have uncovered their ability to act as antioxidants. A great example of a flavonoid is Quercitin, and there are many great food sources containing this nutrient. Some of the foods with the highest levels per serving are apples, onions, leafy greens such as kale, and even black tea; I like black current tea since the black current berry is a good food source. You can also get higher doses from a supplement which can be found at most any health food store (always consult your health practitioner for a proper safe dosage).

Another good natural remedy worth mentioning for combating inflammation is Turmeric, an ingredient in curry and yellow mustard. It’s been used within the Indian culture for many years, and has only recently started to become recognized by western civilization. Although it can be found in supplement form I get my daily dosage in spice form; I recommend organic.

Your digestive system is another area that needs your full support during these trying times. Proper digestion is vital in preventing allergic reactions, and you can help support this by giving your body the enzymes and healthy bacteria (probiotics) it needs. A great digestive enzyme for such a task is Bromelain, and a great food source for this is pineapple. It’s best to stick with the whole uncut pineapple when possible, since it starts to lose its nutrients rather quickly once it’s been cut into. Both Bromelain and Probiotics are key players when it comes to proper digestion, and both are readily available in supplement form and can be found at most health food stores (always consult your health practitioner for a proper safe dosage).

Finally to address the “mind” part of “body and mind” when it comes to coping with allergic reactions, the secret weapon is breathing and when done properly can be a very effective tool. To control your breathing to the point of having absolute control over the body’s most fundamental actions, whether it’s slowing the heartbeat or increasing the body’s tolerance to pain, is at the core of many ancient beliefs. Controlled breathing is used in meditation, yoga, martial arts, as well as in childbirth. The key here is to breathe from your diaphragm not your chest, and this can be mastered by placing the palm of your hand over your stomach as you breathe concentrating on every breath. I’ve used this technique many times, and in combination with the remedies above I have found it to be amazingly useful.

Beware the Plain Piece of Chicken

...or fish as it were. That pretty much sums up my latest experience at an otherwise nice restaurant. Of course if you asked the other couple that joined my wife and I how the food was, their answer would probably be GREAT! I can say from a strictly visual standpoint that their food did indeed look quite appetizing, mine on the other hand...

It was a cozy quaint little Mexican style restaurant, with a nice atmosphere, a friendly weight staff, and a menu with an appealing selection of foods from the appetizer to the entree. For the average patron that is. However being someone with food allergies, dairy and soy to be specific, you tend not to get too caught up in the fancy descriptions; rather your scrutinizing each word trying to assess it's biological origin, while at the same time trying to retrace the culinary steps taken to make this meal in order to determine where any of the food may have come in contact with soy or dairy. It can be a tricky task which is why my wife and I have gotten into the habit of printing out the menu ahead of time, some times even calling ahead to let them know what there up against to find out if they can accommodate. This of course isn't made any easier by the fact that most chefs don't realize how common soy is in much of what they use.

So in this case we did just that, we printed out the menu and called ahead. That way when we arrived we already had a few menu choices in mind that would probably work with only a few modifications necessary. Upon being seated we explained to the waitress my food allergies and asked about our preselected menu choices. The appetizer was an easy work around, I got my own personal order of chips with the salsa and guacamole only the "chips" were the slices of soft tortilla they used to make the homemade chips which were fried in vegetable oil. My salad was even easier requiring nothing more than replacing the dressing with olive oil and vinegar. The entree however proved to be a bigger challenge in which they failed miserably. My fish with a potato crust and a side of rice and charred corn was quickly being picked apart all because the potato crust was fried in vegetable oil, while the rice and corn sides had butter in them. This resulted in a plain piece of fish all alone on an oversized plate, and by plain I mean no seasoning what so ever. But because they felt bad they threw in another salad on the house.

With all the training these chefs must receive, and all the years experience and credentials they must have to work at such a nice restaurant, all they were able to come up with was a plain piece of fish? Thankfully my wife and I enjoy cooking, and we're not afraid to experiment with any dish while still keeping it healthy and allergy free.

Tips For Healthy Soy Free Food Shopping

For many people shopping is not fun, especially food shopping, and more specifically shopping for “healthy foods” instead of the “quick and easy, ready to eat pre-packaged foods” that have become staples in so many of our diets. That alone is enough to make most food shoppers run for the hills, so when a food restriction such as a soy allergy is added to the list full blown panic is sure to follow…quickly! You can’t put all the blame on the shopper though; our busy life styles are partly to blame. When you’re working 10+ hours a day, not counting the 2 hours a day of commuting time, plus driving the kids all over town, and trying to get at least 6 of the 8 recommended hours of sleep, it doesn’t leave much time for cooking let alone shopping for food, and food manufacturers use that to their advantage. Food advertisement after food advertisement is using our busy “on-the-go” lifestyles as the main pitch for their product, but can you blame them? They’re in this for one reason, to make money. It’s our job to decide what’s best for us, not the food manufactures, and it all starts at the grocery store. So let’s take a peek, shall we?

For starters stay away from the food aisles you usually spend the majority of your time in since most of what you’ll find there is not very healthy for you, and is sure to have soy in it. Most grocery stores have the entrance right next to the produce section, but most shoppers spend the least amount of time here. When people see the produce section they tend to see a lot of meal preparation time, and can easily be overwhelmed by the amount of different foods they know very little about. The truth is what’s quicker and easier than putting a salad together, or steaming some vegetables for a healthy side dish, and don’t worry about only being able to identify 1/3 of what you see. There is usually at least one employee working the produce section who would be happy to tell you what that fruit or vegetable is you have in your hand, and the knowledgeable ones may even be able to tell you how to prepare it; and let’s not forget the internet. With a few taps on the keyboard and clicks of the mouse you’ll be able to find dozens of recipes for whatever you find at the store, regardless of how exotic it may be. The truth is I do about 85 percent of my shopping in the produce aisles and you should try to do the same. You would be amazed at the variety of fresh fruits and vegetables, and with most grocery stores stocking organic produce these days you’re bound to find plenty of good tasting healthy “Soy-Free” foods.

Next, for all those prepackaged foods that are still on your list, always look into the organic brands first. They’re usually a little more expensive, but with organic foods becoming more and more popular more stores are carrying their own brands of organic foods. When you buy organic you can be sure you’re buying all natural foods with no artificial preservatives, no food colorings, and no dyes. It is still very important to read the labels though, because signs of the “soy conspiracy” can still be found in the “all natural” foods, but it’s not as prevalent as in the heavily processed non-organic foods so you're bound to find what your need. In the case where an organic brand is not available then look for the brand with the least amount of ingredients on the package; stick with all natural ingredients and no artificial additives. If you’re buying ketchup for instance, why is there anything in the bottle except for tomato related products and maybe some sea salt?

At this point in your food store venture, there shouldn’t be anything else on your list except for the non-edibles; that wasn't so bad, was it? So let’s recap your food shopping experience; stock up heavily on fresh produce, go organic when possible, choose products with the least amount of ingredients listed, and always scrutinize food labels for soy related ingredients. Using this method of shopping you might just find yourself eager to go to the food store and buy what you need; your next healthy meal is only a produce aisle away.

How You Eat may be just as important as What

When it comes to a healthy diet we’re constantly told to watch what we eat, but what about the how? By now we know that the choices we make when we’re at the grocery store doing our weekly food shopping are important; so much so that it can be the difference between a strong immune system and constantly using those sick days at work…when you’re actually sick! It could be the difference between being able to spend your hard earned money on what you want to spend it on while enjoying life, and generously giving it to any one of the large pharmaceutical companies in return for that blood pressure, cholesterol, or antacid medication that you may be on. There’s no denying it, the “what we eat” is very important, but what about the “how”?

You can eat healthy foods and still experience some unhealthy side affects; bloating, gas, constipation, or loose stool. All of these point to one common culprit, digestion. I was once told by my kinesiologist, a man whose knowledge and experience has played a key role in my overall wellness that optimal health starts in the gut. Whether you’re trying to overcome some illness or condition, or simply just trying to maintain a healthy state, your digestive system must be doing its job and doing it right. This of course takes some cooperation from you. You make the decisions of what to eat, but if you’re experiencing any of the common irregularities mentioned above, then it’s time to pay attention to the “how” you eat.

Based on some reading I’ve been doing, how or when you eat certain foods plays a big role in whether or not it’s digested properly. The two books that come to mind are “Healing with Whole Foods” by Paul Pitchford and “Never Be Sick Again” by Raymond Francis, where both authors dedicate a section on the importance of “food combinations”. They both start by classifying foods by which the environment they require within the stomach for proper digestion, acidic or alkaline, as well what foods can (or should) be combined in order to achieve this. They go on to explain how the stomach can accommodate either environment, be it acidic for the proteins or alkaline for the starches, but not at the same time; fruits being the exception since they are meant to travel quickly through the digestive system. Both authors lay down the same foundation “vegetables with proteins ok, vegetables with starches ok, eat fruits alone”, with a few special cases noted, but differ slightly in their approach; Raymond Francis taking a more strict approach. Thankfully Paul Pitchford’s approach lays out some looser guidelines that appear to be more relevant to today’s many menu choices; “one for better digestion and one for ideal digestion”. The rules for “better digestion” states that if proteins are eaten with starches as are the case with most meals “eat the proteins first and keep the ratio of protein to starch to at least 1:2”. This means don’t make the protein portion of your meal the biggest portion, about half that of the starch (ideally whole grains of some sort), and vegetables go well with both so a generous portion should be eaten with every meal. I think it’s safe to say that most nutritionists would probably agree.

So in order to drive the point home let’s take a look at a typical restaurant meal. Based on the information above this means that if that proportionately large piece of protein (chicken/fish/beef) on your plate requires an acidic environment to properly digest, and that generous portion of starch (grains/potatoes) next to it requires an alkaline environment, neither will have the chance to digest fully or properly if eaten together. Thankfully those vegetables, that I hope are taking up much of that plate, can digest well in either environment. Add to that a piece of cake or pie typically eaten immediately following the meal, and you haven’t even given your stomach a fighting chance. Now in today’s world with all the meal options and menu varieties we have come to enjoy, the strict approach is probably not for you. With that said though you can choose to take the key points on how to properly approach a meal, and put it to use within your own diet as you see the need; as I did with mine.

For instance despite my healthy diet I noticed that when I would eat oatmeal, I would experience some bloating and a bit of a lethargic feeling that would last until this meal was digested, and I use the word “digested” loosely. What I didn’t realize at the time is that what I was adding to the plain oatmeal was the culprit. I always liked to jazz it up with some sort of fruit, a peach, a banana, or some berries, and a handful of nuts topped off with some honey. Although it sounds like a healthy meal, the food combinations I had chosen simply were just not working for me. This is of no surprise of course, knowing what I know now.

When examined individually, the generous portion of starch (the oatmeal and sugar from the honey), the sizable helping of fruit, and some protein (the nuts) all appear to be smart meal choices, but when combined and eaten together were nothing short of digestive trouble. Now the small amount of protein, especially considering the food source, was probably not the problem, which leaves only the fruit. It is recommended that fruit be eaten by itself since it is meant to travel through the stomach rather quickly, but when a substantial portion is eaten with other foods the digestion of this fruit is slowed down considerably allowing the fruit time to ferment. This fermentation causes gasses to be released which can lead to bloating, not to mention create an undesirable environment for proper digestion. If the meal is of a sizable portion and digestion is already compromised, a feeling of tiredness or laziness afterwards would be expected.

I have since used what I know about “food combinations” to adjust this meal, to ensure proper digestion and ultimately optimal health. I now eat a handful of nuts and some berries (an “acid fruit” that can be eaten with nuts and seeds) first thing in the morning, go about my morning routine, and then eat the starch portion of my breakfast (usually whole grains of some sort) a good half hour to forty-five minutes later; I’ve yet to experience the bloating or lethargy since making the switch. My body is now getting the benefit of my healthy food choices do to “how” I eat them. I try to remember Paul Pitchford’s rules for “better digestion” with every meal, and apply those for “ideal digestion” when my body is showing signs of poor digestion. So if you don’t want to have to reach for the antacids after the next time you dive into that giant burger with fries, think about these rules. It may be the smartest move you make all day.

Why Organic is So Important

Having a diet high in fruits and vegetables is very important for optimal health, there's no denying that. The question is are all fruits and vegetables created equal? More specifically are non-organic products equal to their organic counterparts? The answer is no. But what is lacking in these non-organic foods that makes them an inferior food source?

Obviously choosing any fresh fruits and vegetables over prepackaged processed foods will result in a diet higher in the vitamins and minerals that are so crucial to a healthy life, but you're still missing out. The truth is not only are you getting less of the health benefit as typically advertised, you're also getting more than you bargained for...and not in a good way!

As with most any successful business, profit is the driving force behind its existence, and the produce companies that supply your local grocery stores are no exception. So in order to make more you have to sell more, to more people. And in order to sell more you have to produce more, but how do you do that? This is accomplished with scientifically engineered fertilizers meant to replenish the soil for more frequent harvesting. The problem is the driving force behind these fertilizers is profit (more crops), and not what's best for the land. This constant depletion of key nutrients from the soil leads to an inferior crop, which is more susceptible to disease. So how is this rectified? By heavily spraying these crops with pesticides. Unfortunately this is not healthy for the person eating it.

Only it doesn't stop there. In order to get the crops to the masses they must be harvested prematurely which means they're not getting all of the nutrients from the plant as they should. So how then do you sell an under ripened inferior product? You spray them with dyes and waxes to make them look desirable to the consumer; once again not healthy for the person eating them.

You wouldn't knowingly buy green oranges, green "red delicious" apples, or any other significantly under ripened food, but the truth is you probably are. Most of the oranges, apples, peppers, tomatoes, and other heavily sprayed produce that fill the shelves at your local grocery store are an under developed over engineered version of what nature intended. So when your standing in the produce aisle trying to decide what to buy, do the healthy thing and buy organic when possible.

Milk Allergies on the Rise

Statistics show that food allergies are on the rise, and milk allergies are becoming very common in both children and adults. It is the leading cause of ear infections in children, and more and more adults are being diagnosed as lactose intolerant. So why do we still consume so much cow’s milk throughout our lives, especially when a calf only consumes it’s mother’s milk until it is able to eat solid food. What makes humans think the breast milk of another species, which was never intended for us to drink in the first place, is not only good but necessary throughout our lives for optimal health?

First things first, let’s revisit the definition of an allergy…more specifically a food allergy. An allergic reaction to food is the immune systems response to what it considers “foreign bodies” within the blood stream. This occurs from improper digestion. When our bodies digest food properly, the stomach passes the digested food to the small intestines where the nutrients are absorbed, entered into the blood stream, and delivered throughout the rest of the body. When poorly digested food enters the small intestines, the undigested food molecules can pass through the intestinal walls and enter into the blood stream where they are perceived as being foreign bodies. This triggers the common allergic reactions that many people suffer from. Add to that the effects of undigested food rotting within the intestines, which becomes an open door for unwanted parasites and bacteria. All of this taxes the immune system, making us susceptible to other allergies, viruses, and diseases. That alone should make people think twice about consuming dairy products, especially children.

So why then do humans still consume so much dairy. Could it be that it has been pushed for many years as practically being a necessity for building strong bones in children, as well as to aid adults in maintaining proper calcium levels; especially woman? In order to examine this further it’s important to rethink the way we look at the recommended daily allowance of nutrients. The ratio of vitamins and minerals within the body is as important, if not more than individual values. This is because many nutrients work together for optimal absorption, and at the same time others may work against; especially if taken in excess. One great example is the calcium to magnesium ratio. As you may well know research has shown that magnesium is crucial to the absorption of calcium within the body. It’s often recommended that the dietary ratio of calcium to magnesium should be 2:1, while the recommended dietary ratio of calcium to phosphorous is about 1:1. I mention phosphorous because research shows that phosphorous in excess can interfere with calcium absorption.

So what really happens each time you consume an equivalent of 8oz of milk. An 8oz serving of skim milk contains about 306mg of calcium, and about 27mg of magnesium. This results in a ratio of about 11.3:1; that’s about 5.6 times the calcium compared to the recommended ratio of 2:1 for proper absorption. Now let’s take a look at phosphorous; an 8oz serving of skim milk contains about 247mg which is very close to the 1:1 ratio recommended for adults, but let’s look at it from an infant’s stand point. When compared to human milk, cow’s milk contains over 6 times the amount of phosphorus.

What exactly does this mean? Based on the calcium to magnesium ratio in cow’s milk, when you consume an 8oz serving of skim milk (as an adult or as a child) your body can’t possibly be expected to absorb all of the calcium. These high levels of calcium can interfere with the absorption of other minerals as well as lead to kidney problems such as kidney stones. To make matters worse when cow’s milk is consumed by infants, it is being done so with phosphorous levels far exceeding that of humans milk…what nature intended for them to consume, which can interfere with the absorption of calcium. So based on the information above this would mean that not only is the low magnesium levels and unbalanced phosphorous to calcium ratio having a negative effect on calcium absorption, but this can also lead to a depletion of stored minerals within the body. So the next time you reach for a glass of milk be aware that it may not be the healthiest choice.

Whole Grains

*Based on what I have recently learned (over the past 6mo or so) regarding grain consumption within modern day factory or industrial farming societies, and its adverse effects on human health ultimately leading to many of the illnesses and diseases affecting Americans in epic proportions, I have changed my stance on the importance of such monocrops (grains and legumes) within a healthy human diet. The human digestive system was not designed nor has it evolved to a point to effectively digest such foods like grains and legumes without the body suffering from its harmful side effects; inflammation and damage to the gut. Since evidence shows inefficient digestion and inflammation are the root cause for nearly all human diseases be it heart disease, diabetes, cancer, crohn's disease, autoimmune diseases, and chronic inflammatory disorders in all its forms, a healthy diet should promote a healthy gut (fermented foods) and be anti-inflammatory based (grass-fed meats and eggs, wild caught fish, fresh organic fruits and vegetables, nuts and seeds) instead of high in foods promoting inflammation such as grains, legumes, and factory farmed meats, poultry, fish, and eggs.

More Than Meets The Eye

Most people don't realize the extent of the harm being done to the body by continually subjecting it to an allergen. The obvious warning signs, the itching, swelling, ear infections, etc., whether an immediate reaction or a result of months or even years of consuming this allergen can be looked at as no real threat to the body, but there is more here than meets the eye.

Take a Dairy Allergy for instance. As you consume dairy products your body attempts to digest the proteins, but it is unable to fully digest them. This in tern causes these undigested proteins to reach your blood stream, where your body interprets them as foreign bodies invading your body. At the same time this partially digested food wreaks havoc on your intestines, damaging the lining of the intestinal walls, greatly compromising your immune system. With a compromised immune system your body becomes a host to many unwanted parasites and bacteria, which can cause a plethora of diseases and infections.

So the next time you simply brush off the ear infection or lose and frequent bowel movements as just a minor annoyance, remember that your immune system, strained and probably compromised, is fighting for it's life...your life! So take action; get informed, know your options, and live healthy!

Vitamin D and Soy

Here is another example of a supplement manufacturer using vitamin E as an added ingredient in their supplements, which is sure to wreak havoc on those who suffer from a soy allergy.

This latest run-in is with Thorne, a well known manufacturer of high grade supplement products. Below Thorne's technical department describes their use of itamin E (derived from soybeans) in their vitamin D products.

"The D-1000 does contain a small amount of vitamin E, which is derived from mixed vegetable oils of which soy is the main ingredient. However, the vitamin E s pure E and not diluted with soy oil and nobody should react to it. That said, I understand there are some very sensitive people out there that can react to even the tiniest amount of a substance. So it is possible this patient could have somehow reacted to the product. "

This goes to show you no matter how large or reputable the manufacturer, you have to be cautious when taking supplements. You may think you're doing your body good, when in reality your causing harm by putting added stress on your immune system.