Archive for Fresh Foods

The Mighty Coconut Fails

Share
© Matka_wariatka | Dreamstime.com - <a href="http://www.dreamstime.com/stock-photo-coconut-oil-fresh-food-drink-image54291197#res8982931">Coconut Oil Photo</a>

The Coconut Fallacy continues…to crack

The Mighty Coconut Fails

to prove it’s power.  Just read some science-based information proving to me that this fatty fad hasn’t measured up.  It’s about saturated fats!
In my nutrition school, they never really addressed this specific issue or trend. While countless coaches touted the virtues of the mighty nut, no one offered concrete proof that consuming coconut oil could cure everything from obesity to chronic illness to gum disease. While the claims grew, there were no numbers to support the claims. No control groups. No scientific evidence.

Laura Thomas, PH,D. in Nutritional Science,  offers some scientific evidence and professional thought on the mighty nut.  In her Huff Post article, The Death of the Coconut, she raises many of my concerns.  Laura has validated my suspicions. Kudos to her for doing that research. The gist of it is this: Eat fat, raise cholesterol count. Lower fat, lower cholesterol.

Surely there’s more to it, I once thought.  How can so many of my colleagues be touting high consumption of this particular fat. It defies logic. Eat it to cure chronic illness, increase brain function, lose weight, clean your teeth, cure dry skin, heal cuticles, and lower inflammation?  Every time I asked someone to provide proof, they proved they didn’t have any. While Costco sells huge containers of the trendy fat, people are buying it like crazy. It’s kind of nutty.

Let’s make logic out of the darling coconut super food:

Read More→

Your Clarity Session: FREE

Share

Nancy100x100Free Coaching? Am I nuts? Well yeah… but this Clarity Session is your chance to find out what the buzz about health coaching is all about. Really. Free, for now at least.

Hey you all —

It just hit me. I haven’t made this offer in a really long time — so here it is. Almost  April. How would  YOU like to feel and look great by the end of May?  I invite you to schedule one clarity session with me personally to share with you how “one conversation can change your life”.  This invitation isn’t made lightly. Your Clarity Session is made because I care. I care about you. And I wouldn’t be doing my job if I didn’t do everything I can to introduce you to how this amazing health coaching program can work for you. The best way is to let you experience your first session. I make it affordable, accessible, and easy for you to begin. I help you see how you can easily reach your next level of health and happiness. It is a Clarity Session because perhaps for the first time you feel clarity about how you can reach your goals  – and get that motivation to actually do it.

If you want to:
Energize your life
Kick the Sugar Blues
Lower the Stress
Find a Happier, Healthier and Sustainable Lifestyle that rocks!
Clearer skin, Brighter Eyes!
Lose a few pounds or a lot!
Rework your Menus
Restock Your Pantry
Learn to Shop Healthfully
Deal with Chronic Illness with help from foods and attitudes
Fight Chronic Pain and Lower Inflammation
Staying Active

There’s so much more we can do, but the first Clarity Session is crucial. That’s why we keep this introductory so stinking affordable. For you. You get personal experience in that first coaching session. It’s the best way for  you to get it. Health Coaching is not the same as Business Coaching. It’s not the same as a personal trainer who demands more repetitions or yells ONE MORE. Health coaching is a gentle change process that leads you to a lifetime of sustainable change.

The first step is easy.  And so affordable! Your Clarity Session gives you that bump into action – whether you sign up for my programs or just wing it on your own.

How much is it? Well…for a short time I’m offering my Introductory to Health Coaching FREE. I want you to experience the ease and fun I had when I went through my coaching program.  You’ll find out how nice it is to begin that conversation. You know! The one about You. The ONE that changes everything.

From now until April 18, this Clarity Session is free. Get on my calendar fast. No promises after April 18 except that I’ll keep the Clarity Session affordable.  I’ll have to charge something. I may keep it ridiculously low, but let’s get you rolling now. You’ve got nothing to lose. Call me.

It’s never too late to start.  We can meet for an hour in person if you live nearby. We can meet virtually for an hour. Either way — this session will give you clarity and motivation to take on the next phase of your health conquest.

Got it? One Free Clarity Session. For YOU.  Let’s get you rolling forward.  And if you refer a friend (which I hope you will consider), you both get a nice discount when you sign up for a serious coaching series.

ambassadorbadgeAre you ready?  Shoot me a note!

[contact-form][contact-field label=’Name’ type=’name’ required=’1’/][contact-field label=’Email’ type=’email’ required=’1’/][contact-field label=’Website’ type=’url’/][contact-field label=’Comment’ type=’textarea’ required=’1’/][/contact-form]

OR JUST PICK UP YOUR PHONE AND CALL ME NOW
425-246-8685

Seriously — just do it.  One conversation truly can change your life.

I know my stuff — been practicing health and nutrition for 40 years, learned more from my BA in Hospitality Business Management plus a lifetime dedicated to living healthfully while having fun.  As a Hotel & Restaurant student, I learned menu planning, culinary expertise, and shopping tricks.  I learned science-based nutrition through the Hospitality Program at Washington State University.  I learned how to eat healthy and guide others through a lifetime of fitness pursuits. Pulling it all together to learn to teach others what seemed so natural to me, I completed several certification programs including the landmark program offered a the Institute for Integrative Nutrition.

Nancy Lamb, CHHC, BA

Your Integrative Health Coach

with recent certifications in:
Anti-Inflammatory Diet
Diet for Oncology
NLP
Immersion
Integrative Nutrition
Training Specialist

freedom-woman-happy-free-open-arms-beach-sunny-sunset-beautiful-joyful-elated-looking-up-smiling-ocean-30765281

 

What’s a Carbohydrate?

Share

What’s a Carbohydrate?

empty

Fuel up before you reach empty.

What’s in your food? What’s a carbohydrate? Are they all bad? Can I eat fruit or is that a bad carbohydrate too? What about oatmeal?  My doctor told me to eat oatmeal to lower my cholesterol.  Don’t eat carbs. Load up on carbs.  What’s a healthy diet really?   Fuel Up with Healthy Carbohydrates as PART of your healthy life program. You need some!

It’s funny how militant people can get about food. I recall a heated debate about carbohydrates during what was supposed to be a private yoga session. The yoga instructor was adamant. He barked:  “All carbs must be eliminated.”  I said: What about fruits and vegetables? He yelled: “They are not carbs! They are micronutrients!” To which I said softly: Sure they are and they are also carbohydrates.  I offered science-based nutritional information, but he would not hear me.  Fourty minutes into my private session, he was still arguing about carbs.  I rolled up my yoga mat and left. This was not yoga.  As I left, I said: “I’m sad that you choose not to consider my expertise on this matter.”
I’m not a dietician, exactly. But some things don’t change whether you are studying culinary foods, menu planning, or diet and nutrition. I’ve studied them all professionally over the course of 40 years.

Science-based Nutrition!

Read More→

Nuts for Nut Milks

Share
Nut Milk: yumm

Nuts over Nut Milk

Nuts for Nut Milks

Nut Milks!?  Make your own? Are you nuts?  That’s what I used to think. I thought people were kind of Nuts for Nut Milks.  I read the ingredients, and decided that there was too much nothing for the calories and the fat to be worth my time.  I went Nuts for Nut Milk in the wrong way. I silently chuckled at how many friends rushed to order soy milk lattes thinking it was better than plain old milk.  The stuff in boxes is just not that much better than cow milk.

Yesterday, with the right music and the right video everything changed. I think I can now be classed Nuts for Nut Milk! On top of everything else, nuts have an anti-inflammatory property that just makes it all the better. I have spent the last 4 hours on nut milk. Researching, writing and making some fun images for this post.  The simple recipe couldn’t be easier Read More→

Good Fats Bad Fats

Share

Good Fats Bad Fats – or somewhere in the middle???

Why the fuss anyway? Good fats or bad fats, you still need to understand fat ratios. Just today a young lady argues with me that a breakfast that consists of bacon, avocado, and egg is healthy while I looked at the actual fat and protein content. Sure it will taste amaze but the fat? Not on my playbook.  No way.

When they came out with the Zone diet, they made it fairly clear. 40/30/30 may have been the ratio. But when people started going nuts over good fats or bad fats, all bets were off.
Read More→

The Truth About Carbs

Share

I got a little fired up the other day. Why? I’m not just a health food fanatic. I don’t get my information from reading fad magazines and listening to pop nutrition quasi know it alls.

When it comes to carbohydrates, I know a lot. I know how food burns in the body. I go with the most common simplest concept of moderation. Extremist eating almost always leads to backlash into extremism the other direction. If you deny your body what it needs, your body will eventually crave it.

Matt was arguing about what a carb is. He told me that all carbs are bad. WRONG! If I went by that, I would not get enough vitamins and nutrients – especially B vitamins from minimal whole grains. I would not get the phytonutrients nor the micronutrients from fruits and vegetables.  WE need carbs – but it’s about what kind of carbohydrate you are eating.  OLYMPUS DIGITAL CAMERA Read More→

THE WHOLE FLU SHOT THING!

Share

I was researching flu shots this morning as I once again ponder the dilemma. I’m healthy. I rarely get more than a cold. I’m not around kids. I don’t find a pull to get a flu shot except for the not so subtle badgering of the medical profiteers and fear mongers.

Why? Because I’m already healthy. I provide my body with the nutrition, exercise, and fresh air that triggers a healthy response to most illnesses, so my body does what it is supposed to do. (I don’t think I’ll regret stating that)

But there’s more to it. First of all there is a list of ingredients that the flu shots include. Two are known allergens to my body. Eggs and Thimerosol. Whoa — and another fun one you all know: Formaldehyde. Do you want that in your body?

This year, I was about to succumb to the politics and get the shot until I again read that it has the dreaded Thimerosal in it. Not going near that stuff ever again. And when I read more, I know more.

According to Mark Hyman, MD (a guru in our health coaching circles for his wealth of information):

There is a large grey area amidst the controversy about both the safety and the effectiveness of the flu vaccine. To learn more about this, go to The CDC’s “Flu View” for weekly updated surveillances on the flu: http://www.cdc.gov/flu/weekly/.

What’s In It? According to Hyman, a host of things I just don’t want. But the key for me is the Thimerosal. Here’s what Dr. Hyman put on his website:Oh my God!

Egg proteins: Including avian contaminant viruses
Formaldehyde: Known carcinogen
Thimerosal: Mercury-based preservative (only in multi-dose vials)
Other heavy metals such as aluminum: Known neurotoxin
Sugar: The essence of all inflammatory disease
Triton X100: A detergent
Other additives known to cause allergic reactions
The biggest controversy about the ingredients in the shot surrounds the use of the preservative thimerosal. Thimerosal contains mercury. Exposure to mercury leads to systemic health problems running the gamut from neurological dysfunction (memory loss, confusion, inability to concentrate) to depression, renal failure, skin troubles and gastrointestinal disturbances.

How Safe is the Flu Vaccine?
While the CDC reports that safety is always being monitored to ensure risk from the vaccine is negligible, certain serious complications have been reported:

Allergic reactions (anaphylactic)
Guillain-Barre Syndrome (can be fatal)
Neurological disorders

Knowing the difficulties of CFS/ME and how they are already impairing my family, I have no patience for added complications.
But that brings up a couple concerns. IF someone is part of the Class that is always recommended to get the vaccine, do they or not:

Ideal Candidates for the Vaccine:

Asthmatics
Immuno-compromised patients
Heart disease patients
Diabetics
Morbidly obese

Someone the other day told me that he had asthma as a child, so the ADA recommends he get a flu shot today at 45 years old.
My parents always got their flu shots. Mom always got a flu and Dad never got sick for more than a day. But both always got their flu shot. The worst cold I’d ehealthy-life-concept-handwriting-words-teen-topics-34254289ver had was actually a flu that resulted in a life long battle with an asthmatic response to certain scents. Smells. I don’t’ have normal asthma. And I never had it the before I got that flu shot in 1993. So what to do today? Live a Healthy Life. Eliminate the odds of illness by doing what you already know is best for you.

WE MUST BE OUR OWN ADVOCATES!

I’ll take my chances. The point of the matter is we all need desperately to get some truthful information that doesn’t scream of medical harassment to follow a protocol that may not be critical.
I call it harassment because I feel like I am bombarded by fear mongering about getting the flu when in reality I still get to choose. Just yesterday I read about a woman who is branded at work by being forced to wear a mask that declares she chose to exercise her right of choice. That’s intimidation!

Nancy

Keeping it Simple: The Right Tool for the Job

Share

Hey all,

It’s that time. My affiliates are all telling me about their great deals right now. But here’s the thing: Making YOUR life better is what this page is about. Helping you to be your best — and that’s in the kitchen too. There is one tool I can’t live without. I’ll gladly let go of the coffee maker. I’ll give away my Le Crueset cast iron cookery. But you can not take away my high powered blender. EVER! If you don’t have one now, you really should check out the lineup to BlendTec. They have a great lineup, but the best news: They are offering a great new refurbished plan and you get the same original warranty.

You know people keep touting the beauty of drinking green smoothies instead of a meal, but did you know the true value of a high powered blender like Blendtec?
The truth is, you can do much more than drink your greens. These powerful machines make your cooking and prep time that much more creative and interesting.

Here at the Bistro, we are always saying the Right Tool for the Job — meaning cooking is easiest when you have the right tools. We also say buy the best you can afford.

But when a big deal comes along, and it comes from a reliable source — I feel it important to share. Why not? Right?
So here’s the great deal of the season.

I mean, if you are like my neighbor, someone who really wants a great power blender, but hasn’t wanted to pop for the full retail price – well, this is for you.

Want some soup? You can make a wonderful bisque or puree with whole fresh foods almost faster than you can go to the store and buy a few cans. And the best thing is you can still buy those cans or boxes, and add all kinds of lovely freshness to amp it up a notch

If you are like me, you end up just not wanting to cook. And what better than to create something fun, easy, and fast in you BlendTec Power Blender. Like the spicy roasted red pepper & Fire Roasted Tomato Soup I tossed together yesterday.  I felt much gratitude for my trusty BlendTec. Why? I was already tired. I just didn’t want to cook. And I was hungry. A glance at the blender, and ideas flowed. Tomatoes? check. Coconut milk? Check. Onions? Yep? Red Peppers? Got them. Seasonings? Standard stock of canned Fire Roasted tomatoes? Absolutely!

In 10 easy minutes, the soup was simmering away. For a chunky soup, put half in the blender. Whizz it about and then pour it back into the pot. BAM! Need some more spice or seasoning? From your well stocked pantry, find the favorite Smoked Paprika. BAM! Lunch was done with little fuss, and it’s way better than anything I’ve ever found in a store bought package.

It’s that easy. Add a Grilled Cheese Sandwich, and oh boy that’s good too.

You find yourself getting mighty creative when you have the right tools. And with these blenders, you can do anything from standard smoothies and milkshakes to soups to nut butters.

Tomato soup boring? Not anymore.
Homemade Cream Of Mushroom have too much milk? When you make it at home, with the aid of your blender, you can make it with whatever milk alternative you like.
Someone posted a recipe the other day for a Potato and Celery Root Mash — I had purple potatoes, not white. Made it anyway, and oh is it yummy. And the purple adds a nice anti-oxidant colorful base to a plate. (more on the rainbow of colorful foods value later)

Here’s to a fun holiday season with creative and fast cooking and prep time. You are going to love it! I promise. You can do so much with these high speed blenders. And they last! This is not your Mom’s old Oster, now made in plastic with a cheapo motor. These have long life warranties for a reason. They last for years. And BlendTec stands behind their product with ongoing help, recipes, and an interesting blog post where you occasionally see yours truly. 🙂

Take a look and pick the one that works best for you. And please – share this with your friends too.

Boring Breakfasts? Not any more!!!

Share

 

Zucchini Salad rocks your day

Give yourself a happy kickstart with this crunchy salad.

Welcome the Bad Ass Breakfast Salad!

Ok, so years ago I was told to cut out eggs and wheat due to allergies. Not the gluten sensitivity stuff that is popular today, but a real blood test indicating allergy to specific foods. Complicate this with an already known sensitivity to dairy, and you have:  What can I eat for breakfast that’s good, wakes me up, sustains through the morning, and makes me happy?  YIKES It drove me nuts. At first I just ate whatever we had leftover from dinner. But hey, savory chicken or spicy lamb chops do NOT cut it for breakfast. I don’t like tofu and it’s not filling. I have a slight sensitivity to beans….what the heck?   Oatmeal gets boring if you eat it every day, and there were literally restaurants that didn’t even have oatmeal. Thankfully, there are solutions. You have to open your mind. You have to decide its possible. Like I said: Welcome the Bad Ass Breakfast Salad!

What to put in it?

  • Seasonal Vegetables. Crunchy and raw. Variety of colors. Textures.
  • Fresh minced mint. It grows like the weed it originally was. Easy to grow, bountiful harvest and oh so tasty a secret ingredient.
  • Seasonal Fruits
  • Cooked whole grains if you can eat them: Quinoa, Brown rice, Brown Rice Mix, Wild Rice
  • Black Garlic
  • Black Sesame seed
  • Soft or almost hard boiled egg
  • Bean Sprouts
  • Other Sprouts
  • Lettuces
  • Kales

The list goes on and on and on

How to Dress it? Think Simple

  • Lemon Juice and Olive Oil
  • Home Made Vinagrette with garlic and dry mustard
  • Walnut Oil and Balsamic
  • Walnut Oil and Blood Orange Vinegar
  • Raspberry Vinegar and Black Walnut Oil
Breakfast Salads: Happy Kick Off to a Great Day

Bad Ass Zucchini Salad Rocks it for Breakfast

 

What’s that?  You want my recipe?

Sure thing. But first, please consider subscribing to my blog so you get the updates.  There’s a sign in on the upper right. I promise. No spam.

Now, Here’s that recipe:

Zucchini Spiral Breakfast Salad

  • 1 Zucchini – using mandolin, grater, or spiral cutter, cut the vegetable into strips
  • 1 carrot – grated, spiraled, or julienned.
  • 1 cup fresh bean sprouts Fresh Mint, chopped fine (I used 3 sprigs, cut the leaves away from the stem, then chopped)
  • 1/2 avocado, cut into cubes – best if still hard but ripe. Mushy doesn’t work as well.
  • Dressing:
  • Simple!!!
  • Use the juice of one lemon and add a drizzle of olive oil.
  • Toss and serve.

OPTIONAL Add ons

  • 1/2 cup edamame or garbanzo beans (optional)
  • 1  – 5 minute boiled egg (not quite hard)
  • 3 – 4 Black Garlic Cloves cut into smallish pieces bigger than chopped, smaller than chunks. (how’s that for scientific description? – You’ll figure it out. The bigger challenge is finding this delicacy.
  • Walnuts
  • Spiced Almonds
  • Roasted Garbanzos

Happy Tummy = Happy Day

I kid you not! I saw a version of this recipe but never thought about eating it for breakfast until today. I saw someone posted a salad photo and I immediately knew – today was a salad breakfast day. As I made it, I felt the creativity meter kick on high. I felt my smile come on strong as I knew this was a killer recipe.  I felt the juices flow as I thought about adding that egg. And out came my trusty Canon camera to make sure I captured this in all it’s glory.  I hope you like it. Feel free to leave comments and share your adaptations. I’d love to know that I’m not the only salad crazy, breakfast confused lady out there.

Secret to the Best Salads: Make Your Own Dressing

Share

Do you fall prey to the so called pre packaged, bottled or plastic tubbed quickness of a store bought salad dressing?

If you do, you lose so much goodness:  Taste and Health benefits are lost when you succumb to the mass market idea. Look at the aisle. Read the labels. When you buy the bottled stuff, you give yourself extra weight, inflammation, swollen fingers, achy feet, and a high dose of unwanted chemical additives. Read the labels, baby. In every single bottled dressing, whether it is an run of the mill Heinz or gourmet Newman’s Own — whether it is labeled Natural or not, it has stuff in it that keeps it fresh longer.

I say if the dressing is made from quality ingredients, it won’t last more than a week in your fridge. AND you can make just the right amount for one dinner or a few days. The ingredients don’t go bad. Other than fresh avocado, the key ingredients all have a lengthy shelf life, unrefrigerated.

saladgreen

 

Think about this:
Why do you eat salad anyway? It is supposed to taste great. You are trying to add in more good things: Fiber, Nutrients, Good Oils… all that stuff.  Why blow that by buying a bottle of preservatives?  It takes less time to make your own dressing than it does to navigate to the dressing aisle in the store. Then you waste even more time reading label after label looking for the best tasting, most natural dressing. And then, you wonder about the plastic bottle, or ask yourself what kind of fat is best.  In all that time, you could have already prepared the best dressing on earth. The one you made and then adapted until you got it just the way your family and you love it.

salad-dressing-aisle

I don’t buy bottled dressings. And when in a restaurant, if I remember, I just ask for lemon or balsamic and oil, please. They can’t make it the way I like it.  I’m not perfect. I’m not the annoying healthy granola that demands all natural all the time. But don’t mess with my salad, man.  Seriously. Even my husband says I make better salads than any restaurant.

No – low fat dressing is not better for you. When you remove the fat, you weaken the nutrient absorption  rate of the fat soluble vegetables in your fresh salad vegetables. Not only that, when they remove the fat, they always add more sugar and salt to amp up the taste.

So — Make Your OWN!

My SECRET? My real Secret is so simple.

Janet’s Best Dressing
Two parts acid (lemon, vinegar, or a combination)
One part really good oil (quality walnut or avocado oil is my favorite, followed by a light tasting olive oil)
( **** I never use Canola Oil. It’s highly processed oil and it scares the dickens out of me. It was originally created to oil and lubricate heavy machinery!!! )
1 tsp. +- 
Coleman’s or Dijon Mustard
Garlic Clove (You can use garlic salt if you must, but Mom’s trick was to put a couple cloves on a toothpick and drop in the bottle. I often do that, or just pop it all into the High Speed Blender for a wonderful emulsion)
Salt
Pepper
Fresh Oregano
And her secret ingredient: A little bit of sugar. NO MORE THAN A TEASPOON. 

This is what Mom gave me. A vague description of how she made the best dressings ever. It took me years to perfect this. One day, I decided to double the amount of sugar from a dash to nearly a teaspoon. I figured what the heck — it wasn’t like I was eating a whole teaspoon. It was PERFECT! Then I fell in love with Balsamic dressing and the rest was history.

Try it out. And feel free to send me a note if you have questions.

[contact-form][contact-field label=’Name’ type=’name’ required=’1’/][contact-field label=’Email’ type=’email’ required=’1’/][contact-field label=’Website’ type=’url’/][contact-field label=’Comment’ type=’textarea’ required=’1’/][/contact-form]

Coming up next — Avocado Goddess Dressing — I don’t know what Green Goddess really is, but I tweaked an avocado dressing into something restauranteurs would die to know about.