What Are Whole Foods and Why Are They Important?

The first buds of spring are just around the corner and the earth’s new warmth will produce an abundance of fresh vegetables after a dormant winter. It's a time to savor crisp snap peas; peppery radishes; sweet strawberries; and antioxidant-rich spinach.  Nature knowingly and easily provides us with “whole foods” this time of year.  It is the ideal time to provide your body and soul with what it truly craves and needs; i.e., foods from nature not a factory.

What are whole foods and why are they so important?  Any food that is as close to its natural state as possible and has little or no processing can be included in the whole foods category.  We can easily include all fruits and vegetables, although highly sweetened, canned fruit or high sodium, canned vegetables do not make the grade!  Likewise, unprocessed grains such as brown rice, whole barley, wheat berries, and quinoa are excellent sources of whole foods, but refined white flour, white rice, and “instant” oatmeal are worthless imposters. 

Beans and legumes (lentils, red beans, chickpeas, etc.), nuts and seeds, and natural sweeteners (honey, agave, etc.) are also great whole foods.  Animal and dairy protein can fall into this category, but should be the highest quality you can find and afford, i.e.; organic, grass-fed, or at least minimally processed with no antibiotics or hormones. 

Consuming whole foods on a daily basis are vital to our physical well being.  Foods in their whole state contain necessary water, vitamins, minerals, proteins, enzymes, fiber, and carbohydrates that fuel our bodies and help prevent disease.  The body spends 80% of its time digesting food, so it is very beneficial to supply the body with foods that aid in that process.  Our bodies evolved to use nutrients in the amounts and combinations provided by the food that grows naturally on this planet.  Foods are made up of hundreds of different health-giving substances that work together to provide optimal health.  You can’t replace the life giving benefits of whole foods with supplements (remember there is a reason they are called “supplements”).  We should be eating 70-80% of our daily foods from whole foods.

Whole foods are not a new concept, but luckily it is making a comeback!  Hippocrates’ stated over 2,500 years ago, “Leave your drugs in the chemist’s pot if you can heal the patient with food.”  It has only been within the later part of the 20th century with the industrialization of processed foods that we abandoned real whole foods.

Our parting from a traditional whole foods diet has resulted in near epidemic incidents of diseases, such as chronic heart disease, adult-set, type 2 diabetes, and obesity, to name a few.  Many of these diseases are also showing up in children, something almost never heard of in the earlier part of the 20^th century.  Embracing mass produced, highly processed, nutrient-deprived foods is robbing us of our good health, and ultimately our quality of life.

What can you do? Educate yourself (This blog and the recipes on THE WHOLE MEAL are a good place to start!).  Shop the outer aisles of the grocery store (produce, fresh meats, dairy, bulk grains) avoiding the processed foods. Choose the best quality whole foods you can afford.  Get to know your friendly farmer’s markets, local produce stands, and food co-ops.  These will be the best sources for fresh, seasonal, local produce.  Purchase and eat seasonal produce which will save you money, as these are found in abundance for the time of year.  Aim to add more raw fruits and vegetables to your daily diet, to maximize live enzymes and nutrients.  Challenge yourself to eat vegetarian for most of the day.

Always remember that you are the one who controls what goes into your body.  Eating whole foods, however, is not about being obsessive or perfect, rather it is understanding that our bodies thrive on whole foods and help us resist disease.  I like to tell my kids that no food is bad food, just some foods are better to consume most of the time if they want to feel good, not get sick, and live a high quality life.  It’s all about the 80/20 rule, which is eat whole foods 80% of the time, and you can still live in the modern, all about convenience, gotta-have-it fast mentality 20%  of the time.

Cures From Your Kitchen for Those Pesty Colds and Flu

I don't know why but this cold and flu seasons seems to be particularly vicious this year.  It seems not many of us have gone unscathed in some way.  If you or a loved one have been battling viruses on and off this winter you may want to check your pantry and crisper for some natural, inexpensive solutions that just might keep you out of the doctor's office.

When it was my turn (in the form of a scratchy cough that threw me under the bus for a couple days with fatigue, headache, low grade fever and some aches) I chose just that route.  Coupled with rest and a few drugstore options, I found "kitchen" remedies to be a soothing way to battle and relieve typical cold symptoms.  While I don't suggest we throw out our modern medicine solutions, I think you'll find one or two of these food-based healers to be the perfect complement.

Lemons- The tart citrus fruit should always be in your kitchen as its vitamin C immune boosting power is an easy defense when you feel a tickle in your nose or a scratch in your throat.  Squirt the juice of at least 1/2 lemon  first thing in the morning into warm water and sip away (it's also a detox as it helps the liver to make enzymes to flush out toxins).

Note: other vitamin C rich citrus such as oranges and limes, as well as vitamin C found in bell peppers, berries, kiwi, papaya are just as healing; munch away!

Honey- A known immunity booster, honey has been shown to be more effective in relieving coughs and improving sleep than dextromethorphan (DM), a common over-the-counter cough suppressant used in many medicines (which could have problematic side effects for young children).  Honey also has antibacterial and antimicrobial properties.  Try the following dosage of honey mixed in warm water to help soothe (try 30 minutes prior to bedtime if coughing is already present):

1-5 yrs old: 1/2 teaspoon
6-11 yrs old: 1 teaspoon
12 years old and older: 2 teaspoons

*Do not give honey to a child younger than 1 yr old as it can increase risk for botulism.

Garlic- The cloves of this pungent vegetable contain the immune-boosting compound allicin, another antimicrobial powerhouse effective at warding off more than vampires. While garlic can kills germs outright it can also stimulate natural killer cells, which are part of our overall immune defense.  

Increase the garlic in your cooking (let it sit after chopping for 5 minutes to release the allicin compounds) or drink it as a tea.  I crush a few cloves and steep them in a couple cups of  hot water for 5-10 minutes.  I strain the garlic out and add in fresh lemon juice and some honey. It's a powerful and soothing tea for a sore throat and kicking out a virus.  I'll sip a cup and sip the other cup later in the day.

Chicken Soup and Bone Broths-  Not only tasty and warming, chicken soup has been found to mitigate infections.  It also stops certain white blood cells (neutrophils) from gathering together and causing inflammation so large amounts of mucus do not form.  The most therapeutic are homemade, preferably from organic bone broth.

Bone broths, whether from chicken, beef, pork or lamb, are ideal for sipping on their own especially when you do not not have much of an appetite. It's easily digestible, helps heal the lining of your gut and contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals.

If you'd like to make your own bone broths here is the slow cooker recipe I use.  For chicken broth, I save my roasted bones when I make baked chicken and chicken soup and use the slow cooker method but if you'd like the traditional stock pot method, Wellness Mama largely follows Sally Fallon's method from her amazing book, Nourishing Traditions. 

Thyme- The fragrant herb proves to be a powerful cough suppressant (as well as healer for bronchitis, upper respiratory infections, and whooping cough) largely due to the flavanoids found in the leaves which relax tracheal and ileal muscles (which are involved in coughing) and also reduce inflammation.  Add 2 teaspoons of crushed fresh leaves in 1 cup of boiling water, cover, and step for 10 minutes.  Strain out the leaves and sip away for almost instant relief.

Black Pepper- This kitchen spice staple is a natural cough remedy rooted in both New England folk medicine and Chinese Traditional Medicine.  Black pepper stimulates circulation and mucus flow making it easier to expel.  Either add a liberal amount to your homemade chicken soup or make a tea by adding 1 teaspoon of freshly ground black pepper and 1 tablespoon of honey to 1 cup of boiled water. Cover and steep for 15 minutes then strain and sip as needed.  This is a remedy that works for a wet, or mucous producing, cough rather than a dry cough.

Yogurt- Considering that 80% of our immunity is in the gut it makes sense to use high-quality foods naturally high in probiotics, the beneficial bacteria that help protect the body against harmful bacteria.  The tastiest and easiest to find fermented foods would be yogurt, sauerkraut, pickles, kimchi and kombucha.

Salt Water- Most of us have grown up being told to gargle with warm salt water and for good reason. Salt water soothes sore throats and keeps respiratory passages moist and free of invading pathogens. Gargle with 1/2 teaspoon of salt in a warm glass of water 4xs per day for sore throat relief and try a nasal saline spray for any nasal congestion.

Coconut oil- The oil that has been in the lime light a lot lately (read TWM's blog post on oil pulling for one of its many uses) helps with colds and flu.  It's an immune system strengthener due to various acids and lipids that carry antifungal, antibacterial, and antiviral properties.  Daily use is ideal, or at minimum, at the first sign of an illness to boost your body's defenses. The easiest way is to cook with it by substituting butter in your baking or other vegetable oils in your pan sauteing.  You can also add in a tablespoon of melted extra virgin, unrefined or raw coconut oil into your coffee or tea or go hardcore and eat it straight up.

As you can see some of our best cold and flu defenses when used properly can be home remedies found in our kitchens.  They are definitely the least expensive and if used regularly are a gentler and safer solution to eliminating viruses and may be effective enough to keep you out of the doctor's office and back to your regular life in no time.

This Week Celebrates Fat Tuesday AND The Year of the Goat: Eat Your Way Through New Orleans' Biggest Party and The Chinese's Most Important Holiday

It's a week of celebrations in both New Orleans and Chinese cultures with many of us also getting caught up in the festivities, as both holidays revolve largely around food.  And it's really really good food!

So if you ever wanted to know what Mardi Gras is all about and how the Chinese celebrate one of their most important holidays, as well as recipes that are typically feasted on so you can perhaps take part at home with your family, keep reading!

NEW ORLEAN'S MARDI GRAS:

Taking place this year on Tuesday, February 17th,  Mardi Gras, which mean fat Tuesday, is the culmination of the season between Christmas and Lent. Fat Tuesday falls on the day before Ash Wednesday, the first day of Lent. During the 46-day Lent period, many Christians forego the eating of meat, either completely or on Fridays. They also traditionally give up a favored food, drink, or habit. Fat Tuesday is a last chance party excuse before a six-week period of abstinence, and residents of New Orleans, Louisiana, are famous for their Mardi Gras celebrations and parades (most of this year's festivities occur from February 13-17th).

New Orleans has a history rooted in Creole and Cajun cultures so it should come as no surprise that these foods play a large role in any Mardi Gras celebration when you'll get your fill of gumbos, jambalayas, and crawfish.  

No Mardi Gras is complete, however,  without a King Cake, also known as Twelfth Night Cake. This cake is actually a sweetened yeast bread , usually baked in a ring shape. The cake is frosted with gold, green, and purple icing representing in order, power, faith, and justice. The traditional colors on the King Cake date back to 1872. They were taken from a prominent parade group, called a krewe.  The real fun, though, hides as a token within the cake. The tokens are usually a dried red bean or a figurine of a baby, representing the Christ child. When the cake is cut and shared, the finder of the hidden treasure is said to enjoy good luck for the coming year. The lucky recipient may also be expected to bake the King Cake or throw the Mardi Gras party for the following year.

Try your hand at making a King Cake with any of these traditional recipes from Best King Cakes.com, a great resource for all things King Cake in New Orleans with links to the best cakes, bakeries and Mardi Gras festivities.

The Whole Meal (TWM) has easy recipes to help you celebrate Mardi Gras with favorites like Shrimp Jambalaya, a slow cooker Chicken and Shrimp Jambalaya, New Orlean's style Shrimp and Grits, and a vegan Mardi Gras Collards and Black Eyed Peas. Or whip up a batch of an authentic tasting Chicken and Sausage Gumbo in only 60 minutes.  Most gumbos take hours to prepare and if you want to take the more traditional route, check out this authentic version.

CHINESE NEW YEAR:

Spring Festival, widely known as Chinese New Year in the West, is the most important traditional festival, and most important celebration for families in China. It is an official public holiday, during which most Chinese have 8 days off work.  Chinese New Year is a time for families to be together. Wherever they are, people come home to celebrate the festival with their families.

Chinese New Year 2015 begins on Thursday, February 19th and ends on March 5th. It marks the start of the Chinese lunar calendar, and its date in January or February varies from year to year (always somewhere in the period January 21 to February 20).

The Chinese lunar calendar is associated with the Chinese zodiac, which has 12 animal signs: rat, ox, tiger, rabbit, dragon, snake, horse, goat, monkey, Rooster, dog, and pig. Each animal represents a year in a 12-year cycle, beginning on Chinese New Year's Day.  2015 is a year of the goat (or sheep). 

Certain dishes are eaten during the Chinese New Year for their symbolic meaning. Lucky food is served during the 16-day festival season, especially New Year’s Eve, which is believed to bring good luck for the coming year. The auspicious symbolism of these foods is based on their pronunciations or appearance.

Not only do the dishes themselves matter, but also the preparation, and ways of serving and eating mean a lot.  The most common Chinese New Year foods includes dumplings, fish, spring rolls, sweet rice balls and nian gao, a glutinous steamed rice cake.

Fish is a must for Chinese New Year as the Chinese word for fish (鱼 yú /yoo/) sounds like the word for surplus (余 yú). Eating fish is believed to bring a surplus of money and good luck in the coming year. 

Another traditional Chinese New Year food is Chinese dumplings. Because the shape of Chinese dumplings looks like  silver ingot - a kind of  ancient Chinese money, Chinese people believe eating dumplings during the New Year festival will bring more money and wealth for the coming year. 

Steamed Chinese New Year cake, known in Mandarin as nian gao (“higher year”), is flavored with almond extract and Chinese brown sugar. It’ll bring you good luck in the new year.

Here is an auspicious New Year's Menu from Cooking Light that would be a great way to bring in the Year of the Goat. 

Longevity, or long life, noodles are a popular Chinese dish for both New Years and birthdays. They symbolize living to a ripe old age and the longer the noodle the longer the life. There are many variations but I like TWM's vegetarian version for its simplicity and ease of preparation. 

I am lucky to have an authentic Asian market that I frequent where I will be picking up my steamed rice cake but for those of you who love to bake and/or are adventuresome in the kitchen try your hand at making your own nian gao.

It's a great week to embrace what makes America so unique; our great melting pot of different ethnicities and the cultures that continue to thrive here.  It's always the most fun to discover a new culture through its food and if you can't get to them, at least for this week, you can bring it to your kitchen.

Oil Pulling: What is It and Should You Try It?

Oil Pulling may seem like the latest trend, in with a roar and out with a whimper, but it is a practice dating back thousands of years, having originated with Ayurvedic medicine (a traditional Indian system).  This oral therapy involves swishing approximately 1 tablespoon of oil (coconut, sesame or sunflower oil are most common) in your mouth for up to 20 minutes and then spitting it out.

It's a form of detoxification that pulls the bacteria out of the mouth with healing benefits.  Recent studies show that oil pulling helps against gingivitis, plaque, and microorganisms that cause bad breath.  According to Jessica T. Emery, DMD most microorganisms inhabiting the mouth consist of a single cell.  Cells are covered with a lipid, or fatty, membrane, which is the cell's skin. When these cells come into contact with oil, a fat, they naturally adhere to each other. Voila!  The bacteria cells are literally "pulled" out of your mouth.

Oil pulling may help lessen the overall toxic burden on your immune system by preventing the spread of organisms such as Candida and Streptococcus (common residents in your mouth) from your mouth to the rest of your body, by way of your bloodstream.

Here are some other positive side effects derived from this oil pulling:

• Prevention of lip, mouth and throat dryness
• Whitens teeth
• Possible remedy for jaw soreness and TMJ
• Relief of migraine headache
• Inflammation reduction
• Relief from sinus congestion
• Hormone imbalance corrections
• Reduce or eliminate rashes and skin issues

Now that you are either intrigued, convinced or just want to improve your overall oral health here is the technique to safe and effective oil pulling:

Use coconut oil. While you can get the same bacteria-fighting benefits with sesame or sunflower oil, coconut oil has the added benefit of lauric acid, which is well-known for its anti-microbial agents.  I have also found coconut oil to be the most palatable and it is a pantry staple in my house.

Start with just 5 minutes a day. Twenty minutes of swishing is a long time, and while the longer you pull, the more bacteria you'll remove, 5 or 10 minutes will still offer some benefit. A gentle swishing, pushing, and sucking the oil through the teeth is all that's required. I usually swish for 10 minutes first thing in the morning as I am preparing my kids' lunch and breakfast.

Don't swallow. The purpose is to detoxify and pull all that bacteria OUT of the mouth and body.  Swallowing any of this will defeat the purpose and actually do more harm as you will ingest those toxins.  I find a tablespoon to be too much so I usually pull with 1-2 teaspoons which does not make you gag or want to swallow the oil.  Also, don't spit it down the sink, as the oil could clog your pipes. Just discard the used oil into the nearest trash can or keep an old glass jar with lid under the sink to spit into each day.  Discard in the trash when jar is full.

Oil pulling is not meant to replace traditional oral hygiene.  You still need to brush your teeth afterwards and floss.  You may find, however, that adding a regular oil pulling practice to your oral hygiene routine may make your biannual dental cleanings easier as you'll have less plaque build up and fewer or no cavities.