Many of you may be cooking outdoors this month. This is a great vegan/vegetarian version to serve plant-based diners. I used to take a portobello mushroom with me whenever I went to cookouts and I wanted to have something plant-based to eat with everyone. I have made this for many non-vegetarian Texans with great success, much to their surprise!

This was one of Larry Hagman’s (also known as J. R. Ewing, in the television show “Dallas”) favorite meals. I would make this for him when I was his chef & nutritionist, when he had throat cancer and diabetes. I had him on a very strict healthy diet, and I would serve this to him when he was craving something “meaty,” like a hamburger.

Mushrooms are nutrient-dense and have fewer calories than meat. They have also been found to prevent cancer.

According to a study conducted by The University of Western Australia in Perth, eating mushrooms daily may reduce breast cancer risk by nearly two-thirds.

The study, conducted in China, looked at more than 2000 women, half of whom had suffered from breast cancer. Researchers found that the women who ate a third of an ounce of fresh mushrooms every day had lowered their risk of developing a tumor by 64 percent. (1)

Dried mushrooms didn’t have quite the same benefit, but still reduced the risk “by around half.”(2)

It is certainly great to have the reinforcement of knowledge that mushrooms are such a healthy food.

Portobello mushrooms contain a variety of B-complex vitamins (including vitamin B6, thiamine, and folate), are an excellent source of riboflavin, pantothenic acid, and niacin. Protein (complex amino acids), selenium, lysine, zinc, copper, manganese, and iron are some additional benefits of eating this mushroom.

Portobello mushrooms are a great alternative to meat, because of their meaty texture and flavor.

The quantities in this recipe are enough for one person.

Ingredients:

1 large portobello mushroom

3 T. organic coconut liquid amino sauce or teriyaki sauce

1 whole, sprouted-grain hamburger bun or bread (I love the Alvarado Bakery hamburger buns)

¼ cup sliced goat cheese (from goats that are grass-fed and humanely raised, or you can use a vegan goat cheese)

Directions:

1. Brush off the mushroom and remove the stem. (Save the stem to cut up and use in a stir-fry or pasta dish later.)

2. Soak the mushroom in your choice of sauce for at least five minutes (although 30 minutes is even better).

3. Grill, or bake at 350°F, just until thoroughly warm, making sure it is moist with the amino sauce or teriyaki sauce.

4. Warm or toast bun.

5. Place the goat cheese (if using) on top of mushroom and leave in oven for just a couple of minutes to soften the cheese.

6. Remove mushroom from grill or oven and place on bun.

7. Serve immediately.

Variations:

1. For a vegan version, you can use sliced avocado instead of goat cheese. It’s a really delicious addition to this sandwich.

2. You can add a few leaves of romaine lettuce, or tomato slices, or onion, but I found it is simply delicious just with the goat cheese.

Source: 1,2, & 3. “Eating mushrooms daily ‘may cut breast cancer risk by two thirds’.” (16 March, 2009). The Telegraph. Click here for the link.

copyright@nancyaddison2015

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Medical Disclaimer: Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.

Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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Well, here is a little explanation about the various definitions having to do with eating a more plant-based diet.

The mainstream vegetarian is the ovo-lacto vegetarian, who avoids all animal products that require the slaughtering of an animal. In addition to plants, ovo-lacto vegetarians eat non-fertile eggs and dairy products.

Cheese is allowed in the ovo-lacto vegetarian diet, as long as it doesn’t contain animal rennet, which is composed of enzymes usually taken from calves’ stomachs. Rennet is added to make cheese firm. Vegetarian cheeses are made with vegetable rennet, vegetable enzymes, or figs instead.

A vegan avoids all products that have an animal origin, including dairy and eggs. A vegan may avoid honey because it is made by bees, and collecting honey can deprive the bees of their natural, healthy food source for winter.

In addition to eating a plant-only diet, many vegans choose to not exploit living creatures in any way. So, they will not wear clothes made from wool, leather, silk, or fur, or use products that contain gelatin, lanolin, rennet, whey, casein, beeswax, shellac, carmine, bone, or animal fat.

People who eat chicken and fish are not vegetarians, though many call themselves vegetarian. There is frequent confusion about this point. People who eat fish but no red meat or poultry are pescatarians.

Sometimes, I am invited to dinner and served chicken, shrimp, or fish based on the misconception that a vegetarian eats chicken and seafood. When this happens to you, simply explain what foods you do or do not eat. In my experience, educating people in a kind and informative manner can turn the situation around, creating a setting that can accommodate you and be fun and educational for everyone concerned.

When it comes to choosing the right vegetarian diet, a person should see how his or her body reacts to certain foods and lifestyles. It is all about balance.

The diet that works for me and my O blood type and lifestyle may not be the perfect diet for someone else. Try the various vegetarian diet choices that your heart tells you to try, and see what works. Some people’s diet choices may change over time along with age, environment, lifestyle, and circumstance.

It helps to allow a little flexibility, especially when you travel to foreign countries. Having everything set in stone can make it more difficult to maintain your vegetarian lifestyle when life throws you the unexpected. Balance, flexibility, and the ability to live in the moment can be the difference between success and joy or anger, frustration, and failure.

Find what works for you, and listen to your heart and your own body. They will tell you the best choice of vegetarian food for you. You are the best guide and judge of your body and your health.

For many of us in transition with new food choices or life in general, it takes baby steps. Some people will find that eating a little cheese or eggs now and then makes the transition easier. Later, they may be able to cut something out completely—or not.

Becoming a vegetarian or simply eating more vegetarian or vegan meals is a journey. Eating more organic, fresh, plant-based foods will definitedly help improve your health.

Simply start the journey, and see where it takes you!

Bon Appétit!

Copyright@nancyaddison2015

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Studies have shown that if a person isn’t getting enough water in their system, then organs, like the kidneys will actually start hoarding water. (1) When dehydrated other negative reactions by the body occur. Dehydration can lead to dizziness, headaches, a feeling of weakness, cramping muscles, and a general feeling of tiredness. A dehydrated person may not feel like doing things, like exercising. In fact, when someone is feeling fatigue, it is most likely caused by dehydration.

Other studies have shown that consuming water can help curb hunger pangs. (2) In reality, many hunger cravings are actually the result of the body craving hydration. (3) And “even mild dehydration will slow down” the body’s “metabolism by as much as 3 percent.” (4) So, if you want to lose some weight, try drinking lots and lots of water first thing in the morning and then all through the day, about two and a half hours after each meal.

Dehydration is more common than you might think. In fact, a Harvard Medical School study said that seventy –five percent of Americans are chronically dehydrated. (5) In a study by Associate professor Robert Kenefick of kinesiology at the University of New Hampshire, he found that even in the winter, “people just don’t feel as thirsty when the weather is cold.” (6)

“When they don’t feel thirsty, they don’t drink as much, and this can cause dehydration.” He also discovered that when exposed to the cold, the hormone AVP reacts differently and the thirst sensation is reduced about 40 percent. Kenefick says. “Humans don’t naturally hydrate themselves properly, and they can become very dehydrated in cold weather because there is little physiological stimulus to drink.” (7) Kenefick offers this advice: “Drink plenty of water, especially when exercising or working outdoors. A good way to monitor proper hydration is to examine urine output – the color should be nearly clear.” (8)

When we get thirsty, we are already in a dehydrated state. Most illnesses today can actually be traced to dehydration. Many people may be drinking fluids and thinking they are hydrating their body, but in actuality, if they are consuming fluids like coffee and sodas, they are consuming dehydrating liquids.

“ Dr. Batmanghelidj studied water while he was a prisoner in an Iranian jail. He treated and cured about 3,000 prisoners using water and sea salt to treat, what he called chronic intracellular dehydration. He found that most people are sick because of dehydration. He wrote quite a few books on the subject after his release. The “water cure” that he prescribed in his books is:

1. Sufficient water. Drink an ounce of water for every 2 pounds of body weight daily. This means that someone weighing 200 pounds should drink 100 ounces of water a day. This is in addition to any other beverages. Consume water first thing upon getting up in the morning and then drink it all day long, on a continual basis, every two hours.

2. Sea salt. Put 1/8 teaspoon of sea salt on the tongue with every 16 ounces of water. This is a key component in the “water cure.” This is really important for people suffering from allergies or asthma; the salt acts like an antihistamine.” (9)

The doctor used pure sea salt, not purified table salt. Pure sea salt contains the minerals that our body needs in order to absorb water optimum ally. So, take this formula and add some hydrating water to your diet. The benefits can be surprising. This new formula for weight loss can have you feeling and looking great!

Sources:
2, 3, 4, & 5: The Cornell Cooperative Extension of Lewis County, May and June Connecting Lewis County Newsletter. 2011. P.O. Box 72, 5274 Outer Stowe Street, Lowville, NY 13367
1, 6, 7 and 8: http://www.livestrong.com/article/392737-hydration-weight-loss/, Hydration & Weight Loss
9. How to be a Healthy Vegetarian by Nancy Gibbons Addison 2012. -taken from the chapter on water.
For more information go to www.organichealthylifestyle.com
copyright@nancyaddison2012

To order the best reverse osmosis that can sit on your countertop for under $395, click here to order yours today.

To order an effective pitcher size water filtration system, Zero Water Pitcher, which has been shown to remove all heavy metals, chlorine, fluoride, and glyphosate. Nancy uses it for travel. It is easy and effective.

If you like this article, then you may like one of my internationally award-winning book/cookbooks.

“Lose Weight, Get Healthy, And Never Be On A Diet Again!”  was a winner in the International Book Awards. This book is now on audio!

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So, where to start?

Eating locally grown, fresh organic foods has many benefits for health and weight loss. When we get healthier, the weight usually adjusts itself.

Local, fresh, organic food that has been ripened on the tree or vine is packed with salvestrols that have natural cancer-fighting properties and more nutrients. For example, Vitamin C and sulfur are two critical nutrients that are very fragile and that often get damaged in storage, packing, and transport

Our bodies are meant to have seasonal foods. Fruits with high water content are perfectly suited for the summertime, whereas a warm, savory root veggie soup is more comforting in cold winter months.

As the growing season blossoms, foods in season are: arugula, asparagus, blueberries, Brussels sprouts, carrots, cauliflower, greens, mushrooms, onions, potatoes, peaches, radishes, and strawberries.
Find a local farmer’s market and enjoy a weekend outing to stock up on fresh food for the week and meet a local farmer.

You can look up Farmer’s Markets near you by using the Local Harvest website: http://www.localharvest.org/farmers-markets/” and the National Resources Defense Council’s Local Food. The NRDC website: https://www.nrdc.org/issues/local-food-systems“>https://www.nrdc.org/issues/local-food-systems“>https://www.nrdc.org/issues/local-food-systems to see what markets are near you.

If you want to see what is in season in your area each month, check out the Field to Plate’s Seasonal Lookup Guide ­ http://www.fieldtoplate.com/guide.“

By eating more fresh, whole, organic food in its natural form, you can restore your health, vitality, and a healthy weight.

This can be as simple as having a diet that is 80 percent whole, raw unprocessed food. It can have life-changing results.

Whole, raw foods will feed the body on a deep, cellular level without stressing it as much as cooked food does. This food really feeds the cells in the body.

People who consume fresh, uncooked foods find they don’t need to eat as much and they feel more satisfied. I think it is because their body is truly getting what it needs.

Cooked and processed foods are dead. They don’t supply any live enzymes. When foods are devoid of living enzymes, it means that the body has to work much harder. and it also has to supply more of its own stored enzymes to digest the foods.

I look at people who live on processed foods. Many have terrible weight problems, diabetes, or cancer. I feel they are quite literally “starving” to death. Their body is not getting the nutrients it needs to function properly. They always feel hungry, and they always have strong cravings for more food. Their body is crying out for nourishment. 

Consuming more raw fruits and vegetables, which are naturally low in calories and rich in nutrients, can make you feel really satisfied.

I just took a group down to Nicaragua for a Rejuvenation Retreat that Charlotte Ammerman and I hold a few times a year. It includes healthy cooking classes almost every day.

A couple of the people told me they had worried about being hungry on the seven-day trip. One person even brought food, just in case! 

But they were all amazed at how delicious the food was, and how full and satisfied they felt on the trip. Some participants lost more than seven pounds without even trying.They simply ate fresh, locally grown plant-based foods, prepared in the healthiest way.

If you are wondering what a vegetarian meal would look like, my internatonal, multiple award-winng book, second edition of How to Be a Healthy Vegetarian has more than 115 easy recipes.

One big reason that fresh, whole plant­-based foods are so beneficial to health is because they are high in fiber. Fiber adds bulk to your diet and fills you up more effectively than refined, processed foods.

Eating more fiber rich foods can help control your appetite so you take in fewer calories. Studies show that a diet that is high in fiber, made up of fresh fruits and veggies, can also help the body reverse diabetes (including type one!).(1)

So, buy a rainbow of colorful, fresh, organic fruits and veggies for your meals this month. Give your body the nutrients it needs to create the health and vitality you desire.

Our body is our temple. Let’s honor that temple and give it the quality food it truly deserves. In this way, you will have radiant health from the inside out!

Sources:
[1] Anderson, James W. (Dec., 1990). “Dietary Fiber and Human Health.” HortScience,

25(12):1488­1495. http://hortsci.ashspublications.org/content/25/12/1488.full.pdf

Leave a comment and join the conversation!

 
copyright@nancyaddison2015

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Dr. Gabriel Cousens promotes a mostly raw food, vegan diet in his book, There Is A Cure For Diabetes, which he published in 2008. (2)

Researchers have done a meta-analysis (considered the highest level of scientific evidence), in which they compared six significant prior research studies, and they found that a plant-based diet significantly improved blood sugar control in Type-2 diabetes.  The results were that plant-based diets improved a key indicator of blood sugar control.  The blood sugar control indicator is called Hemoglobin A1c.  The results improved as much as 1.2 points, which is much greater than the effect of typical oral diabetes medicines. (3)

The new study focused on combining the results of all of the available studies.  The benefits of excluding meat, cheese, and eggs from the diet was as much as 0.7 points in some studies, and averaged 0.4 points overall. (4) This study also focused on long-term effects.  Participants in most of these studies were not required to reduce their calorie or carbohydrate consumption.  (5)

Diabetics who would like to reduce their medications can now understand that the type of food that they are consuming DOES have a direct impact on their health.

This new study is published in Cardiovascular Diagnosis and Therapy.  It is called “Vegetarian Diets and Glycemic Control in Diabetes:  A Systematic Review and Meta-Analysis”.

By Nancy Addison CHC, AADP

Source:
1, 3, 4, &5 – Yokoyama Y, Barnard ND, Levin SM, Watanabe M. Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis. Cardiovasc Diagn Ther 2014;[4:37]3-382.
2. “There is a Cure For Diabetes” by Gabriel Cousens, MD, published 2008, North Atlantic Books, Berkeley, California.

It’s a great place to start for easy, delicious vegetarian food and nutritional advice!

Click here to see my books on Amazon!

Please leave a comment and join the conversation!

The post Plant Based Diet Is A Powerful Treatment For Diabetics appeared first on Organic Healthy Life - Nancy Addison - Nutrition.

Why are avocados so healthy for us?

First of all, they contain monounsaturated fat, which is a “good fat.” According to the Harvard School of Public Health, “Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.” (1)

Back when the food and nutrition industry started to promote that fat was bad, they said it caused weight gain and heart disease. They started promoting low fat foods. When they did this, people started getting really fat, and Alzheimer’s skyrocketed.

According to Harvard, in the 1960s, fats and oils supplied Americans with about 45 percent of calories; about 13 percent of adults were obese, and under 1 percent had type 2 diabetes, a serious weight-related condition.

Today, those numbers have more than doubled, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of adults are obese, and 11 percent have diabetes, most with type 2 diabetes. (2)

Fat is critical to our brain health, our energy levels, and our well-being. It also makes our food taste savory. When food companies started taking the savory flavor of natural fat out of food, they had to make it taste good somehow. So, they started adding sugar and refined salt. Sugar and refined salt can harm the body even more than the normal fat levels would.

Also, our body craves those good fats to function properly and give us energy. The bad fats are trans fats, meaning fats that have been changed in their molecular form, and saturated animal fats.

The good fats are monounsaturated and polyunsaturated fats, which “do just the opposite of the bad trans fats. They are good for the heart and most other parts of the body.” (3)

Avocados provide good, unsaturated fats, but they also give us so much more. Avocados are a nutritional powerhouse providing many health benefits.

Avocados provide protein, approximately four grams per fruit. They are very low in sugar. Avocados are an excellent source of potassium, and they are rich in vitamins K, B, C, and E.

One avocado has approximately 11 grams of fiber, which is almost half of the Recommended Daily Allowance (RDA) recommended by the FDA.

Studies conducted using people with metabolic syndrome (which is named for a group of people at risk for diabetes, stroke and coronary heart disease), published in The Nutrition Journal, showed that after a week of following the avocado-enriched diet, the patients experienced a 22 percent decrease in bad cholesterol and triglyceride levels and an 11 percent increase in good cholesterol.(4)

The researchers concluded that “avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.”(5)

If that isn’t enough to make you a fan of avocados, they are also high Avocatin B. Avocatin B is reported to help prevent the development of certain cancers.

According to Prof. Paul Spagnuolo, of the University of Waterloo in Ontario, Canada, in the journal Cancer Research. “Using a high-throughput cell-based screen to assess the effects of avocati B on human leukemia stem cells, the researchers found the compound selectively targets and destroys them while leaving healthy blood cells unscathed. Not only does avocatin B eliminate the source of AML (Acute myeloid Leukemia), but its targeted, selective effects make it less toxic to the body, too,” Prof. Spagnuolo explains. (6)

In conclusion, healthy fat, like the fat in avocados, is essential for every cell in our body. It can support our brain, boost our immune system, increase our nutrient absorption and create a glowing complexion. So, if you want to have optimum health, eat an avocado once in a while and know you are providing essential nutrients the body needs.

Notes:
1, 2, 3, 4: Harvard School of Public Health. Fats and cholesterol: Out with the bad, in with the good. The Nutrition Source. Retrieved from http://www.hsph.harvard.edu/nutritionsource/fats-full-story/
5: Nordqvist, Joseph. (February 11, 2015). What are the health benefits of avocados? Medical News Today. Retrieved from http://www.medicalnewstoday.com/articles/270406.php
6: Targeting mitochondria with avocatin B induces selective leukemia cell death, Paul Spagnuolo et al., Cancer Research, doi: 10.1158/0008-5472.CAN-14-2676, published online 15 June 2015, abstract. University of Waterloo news release, accessed 16 June 2015.

    Photo above is from an article in Dallas Morning News,

Arts  & Life Section, April 5, 2016

“Smart Foods, Wise Moves” by Leslie Barker,

      quoting Nancy Addison concerning healthy fats.

Recipe

Avocado-Sprout Sandwich

This is a yummy sandwich I have enjoyed since I was a teenager. I grew up eating sprouts and butter sandwiches. Now I add avocado instead of the butter.If you won’t be eating the sandwich right away, stop the avocado from turning dark by wrapping the sandwich tightly to keep out the air, or mash the avocado with a little lemon juice. You may want to put it in the refrigerator until you are ready to eat it.

Ingredients:

1 avocado, peeled, pitted and sliced

2 slices soft, whole, sprouted-grain bread of choice

unrefined sea salt

½–1 c. sprouts of choice (alfalfa, broccoli, etc.) 

Directions:

1. Mash avocado.
2. Toast bread if desired.
   
3. Spread some avocado on each slice of bread.
4. Sprinkle with sea salt.
5. Heap sprouts on top of avocado.
6. Cover with the other piece of bread.

Remember, the main ingredient
is always love!

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Study Reveals That A Plant Based Diet

Is A Powerful Treatment For Diabetics

More than 100 million people today have diabetes or pre-diabetes.  A recent study conducted by a team of American and Japanese researchers shows that people who have diabetes can vastly improve their health by eating an entirely plant-based diet. (1) During my work with people who have diabetes, I have found that they show remarkable improvement in their health and well-being from consuming a plant-based, and almost completely raw food diet.

Researchers have done a meta-analysis (considered the highest level of scientific evidence), in which they compared six significant prior research studies, and they found that a plant-based diet significantly improved blood sugar control in Type-2 diabetes.  The results were that plant-based diets improved a key indicator of blood sugar control.  The blood sugar control indicator is called Hemoglobin A1c.  The results improved as much as 1.2 points, which is much greater than the effect of typical oral diabetes medicines. (2)

The new study focused on combining the results of all of the available studies.  The benefits of excluding meat, cheese, and eggs from the diet was as much as 0.7 points in some studies, and averaged 0.4 points overall. (3) This study also focused on long-term effects.  Participants in most of these studies were not required to reduce their calorie or carbohydrate consumption.  (4)

Diabetics who would like to reduce their medications can now understand that the type of food that they are consuming DOES have a direct impact on their health.

This new study is published in Cardiovascular Diagnosis and Therapy.  It is called “Vegetarian Diets and Glycemic Control in Diabetes:  A Systematic Review and Meta-Analysis”.

By Nancy Addison CHC, AADP

You may want to check out my diabetes and vegetarian cookbook on Amazon!

It’s a great place to start for easy, delicious vegetarian food and nutritional advice!

Click here to see my books on Amazon!

Source:
1, 2, 3, & 4 – Yokoyama Y, Barnard ND, Levin SM, Watanabe M. Vegetarian diets and glycemic control in diabetes: a systematic review and meta-analysis. Cardiovasc Diagn Ther 2014;[4:37]3-382.

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