Fermented foods have been a part of many culture’s history. The fermentation process not only improves the food’s digestablitiy and nutritional value, it also is a means of food preservation, long before refrigeration was available. Asian cultures pickle vegetables and use them as digestive aids to accompany their meals. Kimchi is a spicy version of pickled vegetables used by the Vietnamese and Koreans. It is available in most health food stores. Real sauerkraut is often hard to find unless you have a good friend like I do who makes it in large crocks, but Bubbie’s brand is available in many stores now, and it is real, fermented cabbage, not like the stuff you buy in plastic bags!!

I encourage you to explore the world of fermented foods. It is a class worth checking out, and one that is sadly forgotten in this country. Health food stores are full of options for those of you who want a taste of the wild side of veggies gone sour! By having just a spoonfull a day, you will improve your digestion, dampen your appetite (it’s a great snack food!) and soothe your tummy. And fermented foods are almost calorie free! Try them for yourself. I have a spoon or two when I am feeling hungry, and the tangy taste keeps me satisfied until mealtime. If you’re in the neighborhood, drop by and I will treat you to some home made sauerkraut! Bon Appetit`!

One of the keynotes and highlights for me was all the focus on functional medicine, a branch of medicine that is enthusiastically promoted by Dr Jeff Bland and Dr Mark Hyman. Functional medicine is almost the opposite of medicine as we know it in America. Instead of having a specialist for every body part, functional medicine is systems medicine– it looks at the body as a whole unit, and analyzes disruptions in all areas including physical, psychological, and even spiritual. One of the areas that functional medicine works beautifully is in obesity and its affiliate diseases, diabetes and heart disease.

Weight loss is not about calories in and calories out. It is oh so much more than that. Research is finding that the toxins we have accumulated in our environment and in our bodies are very disruptive and often responsible for our inability to lose weight! What we take into our body in the way of pesticides, hormones, sugars and drugs affects every system in our body. Toxins in particular are stored in the body fat– which is why they tell us not to eat the skin on poultry or the fat on steaks. As we start to lose weight, we release the stored toxins into our blood stream where they can cause a lot of problems ranging from fatigue, feeling sick, lowered resistance to disease and slower metabolism! And to make matters worse, these toxins do not readily leave the body, but instead get recirculated and redeposited in the remaining fat tissue. So not only do they keep us from losing weight, they don’t leave! Talk about an unwanted house guest!

But I did get to listen to some great speakers and talk with some excellent environmental health doctors and learned some things about moving toxins out of the body. If we can do this, we can keep the weight loss going, keep the metabolism fires stoked, and keep the toxins moving out of the body—all of which spells better health for you! I learned about the benefits of using fiber properly, certain supplements that help escort toxins out of the body, the use of saunas and detox baths and more. At the same time, I learned how to prevent more exposure to toxins as well. It was an enlightening experience! Although I do not have a weight problem, I am employing some of the techniques in my own regimen so that I can keep my body lean and clean!

I’d love to share what I’ve learned with you. Do you have a problem losing weight? Do you feel sluggish all the time, and can’t seem to get going in the morning without your daily cup of coffee? Do you feel foggy? Let me help get you on the right track to a healthy body and mind. What better time than spring time to do your own personal spring cleaning??

Part of the reasons we eat so much and so often, is because food comforts us. When we were sick, Mom made us our favorite meals so we felt better. When we are upset, friends get together with us to eat ice cream or other rich indulgences. When we are PMSing, we sooth our menstrual souls with chocolate– and it works!!

But there really is a reason we have our own comfort foods, many of them handed down through generations. We will always need them, and find comfort in them. They are like the warm hug for the tummy and the soul all wrapped up into one. They give us the nurturing we need when nothing else is available, or when nothing else will do! And so the challenge is to find the comfort foods (or modify the ones you have) that are healthy choices—that give nourishment to the body as well as the psyche!

I have to confess, my desk drawer is often occupied by a dark chocolate bar, always organic and fair-trade, at least 60% cacao. It is my de-stressor, my mini decompression station in between patients when I am having a taxing day. Another comfort food for me is nut butter. I could easily eat it from a spoon (I have, and I am sure I will again) but I try to have it on slices of apple or a slice of rye meal bread. It feels so good to me, so right, that I can’t explain it, other than that it “hits the spot” every time.

Sometimes you need to have cooked, prepared comfort foods, and this is where many people fall for things like mac & cheese, a greasy burger, or a mile high pile of mashed potatoes. I want to share with you a wonderful, nutritious and so satisfying “comfort food” dish that I created last year, that I actually just got finished eating! It is a quick, healthful version of baked eggplant “parm”.

Baked Eggplant Maybe Parm :

Preheat oven to 375. Oil a cookie sheet. Peel and slice a large eggplant into 1/2-3/4″ slices. Place on cookie sheet. Spray with cooking oil, and dust liberally with Mrs. Dash Italian seasoning. Bake for 15-20 minutes, and watch them so they don’t dry out. Flip them over, spray again and dust again with seasonings. Bake an additional 10 minutes. Slices should be soft. Take out your baking dish, and spray with cooking spray, and then open a can of crushed or chopped canned tomatoes. You can use either– you get a different effect with each one. Cover the bottom of the baking dish with tomato, then add a layer of eggplant. If you want cheese, dust with a grating of Parmesan. More eggplant, then tomatoes, then more Parm. Make sure the eggplant is lightly covered with sauce, or it might get dry. Bake for about 20 minutes, to heat everything up.

This is SO good and simple. And comforting. I don’t think I need any chocolate…

How can you make food a healthy, comforting experience? Take time to read through magazines or cook books or search the Web. I really like the www.eatingwell.com site. Find recipes you like that are good for you to make and good for you to eat. Choose the recipes wisely, and make them ones you can pass on to your family. Nourish your body and soul and teach the next generation how to do it well.

Namaste,

Diane

After lunch yesterday, I put on the cross country skis and vowed to find a field that I could play on. I set out down my unplowed street and actually ended up skiing down Charlestown Road—which is usually filled with heavy traffic doing about 50-60mph!! I grinned as I skied down the road, snow blowing in my face, water dripping off my nose. This was freedom! This was rebellious! This was totally awesome!!

I skied for an hour and found my way back to the warmth of the fireplace, 2 furry dogs and a husband playing on his tractor, mounding huge piles of snow everywhere. The birds were at the feeders all day long, a tranquilizing site, just watching them flit about in the hemlocks. Even the dogs sat in the windows and watched them.

Many people complain about winter, get depressed in winter, hate the snow. Storms happen. Whether it’s snow or rain, or work woes or family feuds, storms happen. How well do you deal with the storms in your life? Do you waste energy creating negativity that saps your vital strength and health? Or do you find an upside and roll with it, instead choosing to focus on a positive element?

I encourage you to try to find a bright spot in every storm that you encounter. Sometimes it is easy, sometimes the best we can do is pour a cup of tea and go to bed, pulling the covers up under our chins. So be it. It’s a better choice than wallowing in a bag of Oreo cookies! Create your emergency preparedness plan today. What will you do when the next storm hits? Know in advance that you have a plan. My plan usually consists of one of two things: some exercise with the dogs, or a hot, detoxifying bath and a cup of tea. There are many other options– reading a good book, pampering yourself through self-massage, dry brushing or giving yourself a manicure or pedicure. Read the Bible, sew, bake something–healthful!

I hope you find the beauty in this winter storm, the way the snow lights up the darkness of night, the way the sun’s rays play off the trees, and the sparkling jewels of snowflakes as the wind blows them through the sunlight. Namaste.

Diane

I woke up this morning, early as usual. (No partying for us last night!) I set out to have a good healthy day right from the start, so I thought I’d start by doing a food diary for a few days to help me get on track. After a pile of vitamins and fish oil, I had 1/2  a grapefruit and a  slice of sprouted wheat toast with peanut butter, with a cup fo 1/2 decaf organic coffee with a spoon of organic raw cacao stirred in. Mmmm.

Then Moussie, Smokey and I set out for the Columbia Trail, in hopes of reaching the Gorge for the first time–a distance of 5.5 miles. After a light snow overnight, the footing proved to be excellent, with just enough snow to provide good cushioning, without slip or too much depth for the short-legged one. We set out at a slightly slower pace than usual, and reached the gorge in 50 minutes (yeah!). After a brief rest and stretch, we headed back, and conquered the 5.5 miles in 1 3/4 hours, our longest hike together to date. Talk about invigorating! I felt like I conquered Mt Everest! What a way to start the New Year!

I hope that you find a way to make today the start of a fresh year, a year of better health, of better eating, of more exercise, of more peace. It’s not just another day, but a new calendar year! Make the most of it. Make a list of things that you know you need to do, of habits you need to learn or unlearn. If you need help, you know where to find me!! But do what it takes to make this a “best year ever” year.

warmly,

Diane

 No one can argue that the holiday season is a very stressful time of year. Pressure to shop, bake, and entertain puts added stress into an already stress-filled schedule. Family members forced to maintain close quarters for lengthy periods of time often end up in excess tension or heated arguments as old wounds and grudges begin to surface.

For years, science has documented the connection between a healthy mind and a healthy body. Healthy foods and exercise are not enough to keep you in the best of health. Emotional health and a positive outlook tip the scales in your favor—and keep you happy, too! Conversely, negative moods, stress, depression and anxiety can contribute to a malfunctioning immune system, diabetes, heart disease and cancer. Not only are we less apt to take care of ourselves when we are in a bad mood, depressed or anxious, these emotional states flood our bodies with stress hormones like adrenaline and cortisol which, in turn, reduce the efficiency of our immune system, causing it to underperform or overreact.

• According to Body and Soul magazine, one of the best things to do to brighten your mood and foster a positive mind-set is to do something for someone else. Volunteering, helping a neighbor, lending an ear or hand can make us feel needed and provide us with much-needed connection. One of the nice things about doing something for someone else is that often it costs only time, and gives us so much in return.

• Spend more time with friends, family or pets! Spending time with friends makes us feel connected and gives us a venue to share feelings and express grudges. Spending time with pets gives us time to stroke, hug and love something that loves us back unconditionally. Gathering with close family members encourages us to bond and build memories and enhances feelings of belonging and self-worth.

• Meditate or spend time outdoors. Take a 10-minute break from your day and sit or lie down in a quiet place and pay attention only to your breathing. In and out, in and out, bring your mind back to your breath whenever it wanders. With practice, this breath work meditation gets easier and easier. Prefer time outdoors? I know I do. Make time everyday to spend quiet time outside. Take a walk, hike or run, and take in the sights and sounds around you. I particularly like sunrise and sunset: these are the times that nature is most active. By focusing on my breath and the sounds of the birds around me I get a feeling of peace and calm that prepares me for my day. A brief daily meditation or walk does big things to de-stress and boost health!  

• Focus on what you DO have. It is so easy to get caught up in the state of the economy, healthcare and negative banter. But if we each think about it, we all have so much to be grateful and happy about. Take time daily to notice and appreciate these things. Good health, a roof over our head, a safe car to drive—it may sound trivial, but many people do not have these! Do you have a friend you can talk to? A sibling or relative that can you can relate to? Do you have a refrigerator with enough food to feed your family? Do you have a job? How about a winter coat and hat? Foster the ability to find good in your life. Stop and smell the roses, or coffee, or pine trees. Notice the good all around you.

I hope these things add more joy and peace to your lives. It is my wish that your holidays are filled with these things. Good health is something to treasure. Good mental health is something to foster and nurture. Express gratitude. Know joy. Learn patience. Appreciate simplicity. Show love.

Blessings,

Diane

WOMEN’S NUTRITION MATTERS, LLC

Diane Lassen, RN,HHC

www.womensnutritionmatters.com

herbalgem@gmail.com

908-377-0773

Two more weeks till Christmas: how are you holding up? ‘Tis the season for extra stressing, over-eating, under-exercising and over spending!

Don’t let the holiday season be the reason for you to gain extra weight or give up on your healthy eating and exercise plan. In fact, it can be your salvation to getting you through this difficult season unscathed!

A few rules to live by:

1. Never go to a party hungry. Eat a healthy snack like a salad with a bit of protein (think beans or leftover fish or chicken) before you go. Green smoothies work GREAT here. Even go so far as to have an accountability partner who will help you steer clear of the sweets!

2. Sip seltzer while you mingle—limit your alcohol to one glass and nurse it!!

3. Is your office filled with candy and cookies? Keep a glass of water or a mug of tea in hand at all times. Sip readily and steadily!!

4. Chew sugarless gum. I prefer the kind with Xylitol as a sweetener, but any will do if it gives your jaws a workout and keeps you from noshing on sweets. Go for the minty kind, not the sweet, fruity kind so it freshens your breath and cleanses your palate.

5. If you do eat sweets, brush your teeth and tongue immediately! Keep a brush on hand, and remove the lingering evidence. You will be less likely to over-indulge if you brush!

Need a good, healthy alternative to sugary cookies? Check these out:

PEANUT BUTTER BLONDIE BARS WITH CHOCOLATE CHIPS(from the Whole Foods Diet Cookbook)

Preheat oven to 350. Coat a 8″x8″ baking dish with baking spray. In a medium bowl, combine

1 cup natural chunky peanut butter, 3 organic eggs, 3/4c brown sugar, ¼c soy or cow’s milk and 2 tsp vanilla extract until smooth. Add 1 tsp aluminum-free baking powder and blend throughly. Mix in 1c wheat germ and 1/2c whole wheat pastry flour until blended. Stir in 3/4c mini dark chocolate chips. Scrape batter into prepared pan and bake for 25 minutes, until a knife inserted into center comes out clean. Remove from oven and let rest on a rack for at least 15 minutes before cutting into squares. Enjoy!!!

908-377-0773

I thought I’d do a few short letters throughout the season with timely tips and information to smooth out the holidays and keep you well!

I just finished reading a journal article on Vitamin D. Many of you know that I am a big proponent of vitamin D supplementation, and practitioners in the know are following suit!

To remind you, vitamin D is not just about bones!! It has a hand to play in heart health, diabetes, cancer prevention and overall immune system regulation! The paltry amount needed to prevent osteoporosis is NOT enough to give you the benefits of immune protection! Currently, the RDA for D is only 400-800 IU. VERY LOW! Considering that over 75% of Americans are deficient in this hormone, current research suggests that levels of at least 2000 IU and often as high as 8000 IU are needed every day to bring levels back up to good levels. What are good levels? For good health maintenance, your 25(OH)D level should be between 50 and 80, not 32, as is the standard today. (even with the low standard, most Americans are way deficient!!)

The research in the article I just read last night pointed to the ability of vitamin D to prevent flu and viral infections. In fact, the researchers surmise that the reason the flu season occurs in winter is because during winter we get the least amount of sun and our vitamin D levels are at their lowest! Studies have shown that in people who supplement with vitamin D and have optimal levels in their bloodstream, the occurance of flu is often miniscule! This is a cheap insurance and much safer than the flu vaccine! The upper safe limit for vitamin D supplementation is currently at 10,000 IU daily for a length of time. I recommend having your blood tested twice a year—once at the end of summer when levels should be at their highest, and again at winter’s end, when levels would be lowest. Add 3000-5000 IU daily if you are below 30 and recheck your levels in 3 months. Ultimately, I think a safe and effective amount would be around 2000 IU daily for life once your levels are in the correct range.

Vitamin D is cheap and safe and effective. Choose only the D3 form—it’s most absorbable. Take it today. I take between 2000 and 4000 daily and if I am around sick people, I take a few thousand extra before bed. My current level is 54.

I hope you find this information useful and helpful. As always, spread it around to your friends and family!!

Yours in health,

Diane Lassen, RN, HHC, health researcher