Category: Uncategorized

In the News: Diet Soda May Heighten Risk for Stroke

http://www.medscape.com/viewarticle/737132?sssdmh=dm1.665136&src=nldne

This has been all over the news this week but it is something we’ve known for a long time. None of the reports pinpoint any explanation which I don’t understand. There have been many books, articles, and research done on this topic.

For starters…

-Aspartame breaks down into methanol (wood alcohol) which is then broken down into formic acid (the toxin in ant bites) and finally into formaldehyde which is a known carcinogen (and what dead bodies are embalmed in).

Each diet soda with aspartame produces about 20 mg of methanol. The methanol breaks down further into 6 mg of formaldehyde which is three times the daily EPA limit.

-Aspartame is a known excitotoxin – meaning it excites brain cells to death!

-It is 0 calories because your body doesn’t know what to do with it.  A calorie is measured as the amount of energy needed to increase the temperature of 1 kilogram of water by 1 °C.  In other words, it is the amount of energy needed to metabolize the food item.  Since your body cannot recognize artificial sweeteners, it is, by default 0 calorie.  0 calorie does not mean healthy!

I think artificial sweeteners are linked to more than just strokes.  PLEASE pass on the diet sodas and the regular sodas!  Stick with water – you can flavor it with lemon juice and stevia for a healthy lemonade.  The health risks of sodas are just not worth the good taste.  There is absolutely no reason to drink them except for selfish reasons like – it tastes good, I feel like it, I can’t give them up, I don’t like water, etc, etc, etc.  Just remember- cancer, heart disease, stroke, and any other disease really don’t care about your reasons or excuses.   If you won’t do it for yourself, do it for the people who love and care about you.

Kimberly RobertoLeave a comment

Creamy Lime Coconut Cod

I just made the most delicious fish by just experimenting and using what I had on hand.  These are my favorite kind of recipes – minimal ingredients, creativity, and time saving.

4 fillets of cod or other white fish
Zest & Juice of 2 limes
1 tablespoon coconut or grapeseed oil
1/4 c. grated onion
1 clove garlic, minced
1/2 cup unsweetened coconut milk
1 tsp dried cilantro or 2 tbsp fresh cilantro

Sprinkle fish with salt and pepper and set aside.  Heat oil in large skillet over medium heat. Add onions  and garlic and sautee until softened. Add coconut milk and lime juice; boil until thickened. Stir in lime peel.  Add the fish into the pan and sautee until fish is just opaque in center

Kimberly RobertoLeave a comment

Green Lemonade

Here is a recipe that a patient made (thanks Doug J.) and brought in for our office staff to try.  Unfortunately, I wasn’t there that day but it sounded so good I made it myself that same day.  It was delicious and kid-approved.  Normally, I use my Vita-mix for everything but this juice recipe requires a traditional juicer in order to keep it chunk-free.

This is a great way to get a good dose of fruits and vegetables.  It’s not something you want to chug by the glass.  It is something you drink in small portions.  Give it a try for a quick pick me up or for a great start to the day.  Because of the apples, it doesn’t even need any additional sweetener.  You can adjust the ingredients to your taste or to what you have on hand.  Get creative!

Green Lemonade – courtesy Doug J.

Makes 27 ounces

2 1/2 – 3 Granny Smith Apples
3 – Celery sticks
1 – Lemon, peeled
1 – Handful of Kale
1 – Handful of Spinach
1 – Cucumber

Put all ingredients through the juice, stir and enjoy.

Kimberly RobertoLeave a comment

Organic Thai Red Curry Chicken

This is better than restaurant Thai food- especially because YOU control the ingredients.   It took me a total of about 25 minutes from start to finish so “no time” is not an excuse here.  You couldn’t even drive to a restaurant and back in 25 minutes!  This meal is perfectly acceptable on the advanced plan and makes wonderful leftovers.  You can control the spice by adding more or less curry paste.  You could also make this a veggie dish by excluding the chicken and adding more vegetables.

Put this up against your favorite Thai restaurant!

2 teaspoons coconut oil

1 pound organic, free range chicken breasts, sliced very thin with a sharp knife

1 tablespoon Thai red curry paste (you can make your own or purchase store-bought but check ingredients!  You don’t want any sugar hidden in there.  )

1 cup organic zucchini, sliced (remember, this is one of the Dirty Dozen- you need to go organic)

1 red bell pepper, sliced into strips (another dirty dozen veggie)

1/2 onion, chunked

1 can full fat coconut milk

1 avocado, cut into chunks

2 tablespoons fresh cilantro (optional)

Other optional add ins:  broccoli, mushrooms, small chunk of lemongrass, 1-2 kaffir leaves (I keep sliced lemongrass and kaffir leaves in my freezer to use in soups, Thai dishes, etc)

Heat the oil in a non-toxic skillet like cast iron or thermalon (GreenPan) and brown the chicken.

Add in the rest of the vegetables and cook until chicken is done and vegetables are slightly cooked but still firm.

Add the coconut milk and red curry paste and mix.

Simmer for a few minutes and discard kaffir leaves and lemongrass.

Top with avocado and add fresh cilantro if desired.  Serve and enjoy.

Kimberly RobertoLeave a comment

Advanced Plan – On The Go Ideas

I have people ask me all the time for quick and easy Advanced Plan snack and on-the-go ideas.  This is especially important now that we are entering the summer months and people are traveling, picnicing, and spending a lot of time outdoors.  When you are commited to eating well, you must also be organized and plan ahead.  Here are some ideas to get you going.  The items below are great for packing in a cooler or insulated lunch container.

raw veggies / dips

grass fed beef jerky (homemade is easy, just slice grass fed beef very thin and marinate in tamari or liquid aminos, garlic powder, red pepper flakes, and any other spices you like.  Lay them in a dehydrator and let them go until done)

Grilled chicken

Any type of salad mixture (see my prior post for terrific Smoked salmon

Hard boiled eggs

Almond power bars (just make sure you keep them cool)

Apple/flax muffins

Mini omelet muffins (just mix eggs, salsa, onions, etc and bake them in muffin cups)

Homemade trail mix

Kale chips – you can do them in a dehydrator or in the oven (see my prior post for recipe)

Nuts/seeds

Almond butter w/ granny smith apples or celery sticks

Deli turkey (check ingredients) rolled up with hummus and a pickle in the middle

Mushrooms stuffed w/ cream cheese & chopped/cooked turkey bacon

Lettuce wraps – turkey bacon/tomato/lettuce wraps, hummus/sprout/cucumber, smoked salmon/avocado, etc

Kimberly RobertoLeave a comment

Chicken Spiedini & Green Beans w/ Crushed Walnuts

Quick Chicken Spiedini and Green Beans

I had no plan for dinner tonight so I got my wheels turning.  I love the art of cooking- taking random ingredients and making them into delicious meals.  Although not all of my choices are total homeruns with the family, this one hit the mark!

2 lbs boneless organic chicken breasts, cut into 1″ chunks

juice of 2 lemons + zest from 1 lemon

1/2 tsp dried rosemary or 1 tsp fresh rosemary

1/4 cup olive oil

sea salt

fresh ground black pepper

crushed red pepper, optional

Mix all ingredients and let marinate at least 30 minutes to overnight.  Place 5-6 chunks of chicken on pre-soaked wooden skewers (soak them so that they don’t catch on fire).  Cook on an outdoor grill or indoor cast iron grill pan until no longer pink inside. 

Garnish with additional lemon zest if desired.

Green Beans w/ Crushed Walnuts

This super fast, super easy veggie dish has an ingredient that will have people wondering…mmm what is that?

green beans (fresh or frozen) – use as much as desired.  All ingredients can be adjusted to taste.

1/2 cup crushed walnuts

1/2 tsp fresh grated nutmeg (see hint below!)

butter

Melt butter in a non-toxic pan (no aluminum or teflon), add beans, walnuts and nutmeg.  Sautee until desired doneness. 

NUTMEG HINT:  Keep whole nutmeg in your freezer and use a microplane to grate it fresh for recipes.  The taste is amazing and the nutmeg will last virtually forever in the freezer.

Kimberly RobertoLeave a comment