Articles: Holistic Nutrition

Alternative Flours Explained

Note: this piece first appeared in the June 2008 issue of Clark Wellness ForkBytes.

Food allergies are on the rise in the United States. The incidence of food allergies has doubled in the past 10 years, and now over 12 million people in this country suffer from food allergies (3 million of these are children). It’s no wonder we’re seeing an explosion of media, cookbooks, and food products designed to support the diets of adults and children with food allergies, especially allergies to wheat and/or gluten.

When you first find out you or your child are allergic to gluten, it can be very challenging to figure out how to cook. So I’m pleased to introduce you to Andrea Boje, The Holistic Chef. Andrea is a personal chef in southern New Jersey who specializes in cooking for food sensitivities and allergies, and she’s shared some of her knowledge below to help you navigate some of the gluten-free flour choices available in stores.

Alternative Flours Explained
by Chef Andrea Boje

There are a lot of flours out there besides wheat but most people do not know what to do with them. Reading the label of a gluten-free bread can also be a little confusing when you see ingredients like sorghum and xanthan gum. Just what are they? Below is a list of flours and baking ingredients with descriptions of what they are made from and how they can be used.

Almond Flour – made by grinding blanched almonds (skins removed) into a fine powder. The consistency is more like corn meal than wheat flour. You can find extra fine Italian almond flour, which has more flavor but can be very pricey. Baking with almond flour requires using more eggs to provide more structure. Use it in cakes, cookies, and other sweet baked goods. You can make it yourself by grinding blanched almonds in a high-speed blender.

Brown Rice Flour – made from stone-ground brown rice. Used in gluten-free baked goods as a replacement for wheat flour. Can also be used to thicken soups and stews. I prefer to use this instead of white rice as it contains more fiber and therefore has a higher nutritional value. The higher fiber content will contribute to a heavier product than recipes made with white rice flour. Can also produce a gritty product when used alone and is best when combined with other flours like sorghum flour, potato flour, and tapioca starch.

Coconut Flour – delicious alternative to wheat and other grain flours. It is very high in fiber, low in digestible carbohydrates, and a good source of protein. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours. Replace up to 20 percent of the all-purpose flour called for in a recipe with coconut flour, adding an equivalent amount of additional liquid to the recipe. You will not need as much sugar when using this flour as the coconut has a natural sweetness.

Millet Flour – adds a subtle flavor, creamy color, and more vitamins and minerals than other grains. Substitute 1/4 cup millet flour for an equal amount of unbleached white flour in any baked good. Can be a little gritty (like rice flour) and contains no gluten; it is best to substitute only about 25 percent of the all-purpose flour called for in a recipe with millet flour when baking.

Potato Flour – made from dehydrated potatoes. Used in bread, pancake, and waffle recipes and as a thickener for sauces, gravies and soups. It adds smoothness and moisture in gluten-free baking. It is high in carbohydrates and lacks fiber, which makes it necessary to use it along with other flours as a mixture.

Quinoa Flour – made by grinding the whole grain quinoa to a powder. Highly nutritious, containing more protein, calcium, and iron than other grains. It has a light nutty flavor. Not recommended to use alone as it does not contain any gluten; use quinoa flour for up to 25 percent of other flours in a recipe.

Sorghum Flour – sorghum is an annual grass originating in Africa and a popular cereal crop worldwide. It has a higher protein content than corn and about equal to wheat. It is neutral in flavor, which allows it to absorb other flavors well.

Tapioca Flour – made from the cassava root. Once ground, it takes the form of a light, soft, fine white flour. It is starchy and slightly sweet; It adds a chewy texture to baked goods and is a good thickener. Use about 1/4 to 1/2 cup of tapioca flour per recipe to lighten and sweeten breads made with heavier flours like brown rice and millet.

Xanthan Gum – a natural, complex carbohydrate made from a tiny microorganism called Xanthomonas campestris. Using about 1/4 teaspoon in bread and other gluten-free baked goods adds volume and viscosity (which usually comes from the gluten in wheat). It is also used as a thickener and emulsifier in dairy products, salad dressings, and other foods.

My favorite blend for gluten free baking is 1 cup rice flour, 1/2 cup tapioca flour, 1/2 cup potato flour, and 3/4 cup sorghum flour. Mix flours and keep in an airtight container. Use this mix to replace an equal amount of all-purpose wheat flour in your recipe of choice. Sometimes I add a little quinoa or millet flour as well. These flours come out best when there are eggs in the recipe and do not come out as well with egg replacers.

Andrea Boje, the Holistic Chef, is a personal chef in southern New Jersey specializing in cooking for clients with food sensitivities and allergies. She is a graduate of the Natural Gourmet Institute for Health & Culinary Arts. Keep up with Andrea’s latest recipes and articles at her blog and visit her website at theholisticchef.com!

The Skinny on Trans Fat

Note: this piece first appeared in the May 2008 issue of Clark Wellness ForkBytes.

It’s a confusing time to be health conscious. With the Information Age in full swing, we all have easy access to an unprecedented amount of information about health and nutrition. Even if we don’t seek this information out, we manage to become exposed to it through the media and advertising. And, unfortunately, a lot of the information out there — even well researched, good information — is confusing at best. Often it’s even contradictory.

Health professionals disagree on nearly every aspect of health with just a few generally accepted exceptions (for example, all doctors now agree that smoking is not a healthy habit). In the nutrition arena, controversy is pervasive; one extremely popular author will denounce olive oil or grapefruit in the same week another extremely popular author announces his latest cure-all, “The Olive Oil & Grapefruit Diet.” There is, however, one food category universally recognized as harmful to health: trans fats. But what the heck are trans fats?!

To understand what constitutes a “trans” fat, we have to look at what makes up a fat on the molecular level. Fats are basically chains of carbon atoms with hydrogen atoms attached (joined by bonds). The placement and number of the hydrogen atoms determines which type of fat the molecule is. In the diagram below (figure 1), the Cs represent carbon atoms and the Hs represent hydrogen atoms. The lines between the two letters represent the bonds between the two elements.

figure1sfat

You can see that in figure 1, each carbon atom has a hydrogen atom attached. That means this diagram shows a saturated fat, such as butter or coconut oil. Saturated fats are solid at room temperature.

When a carbon atom in a fat molecule is missing a hydrogen, two carbons will bond together (using a double bond). These unsaturated fats, such as extra-virgin olive oil or canola oil, are liquid at room temperature. When there is only one double bond, the fat is monounsaturated; when there are two or more double bonds, the fat is polyunsaturated, as in figure 2.

figure2pfat

The process of hydrogenation of fats began in the early 1900s. Food manufacturers wanted a way to produce shelf-stable fats that were less expensive than natural saturated fats. Basically, the process involves breaking the double bonds in an unsaturated fat and forcing a hydrogen atom onto the bond — making an unsaturated fat solid at room temperature. This is a great advantage for a food manufacturer because unsaturated fats (usually soybean oil) are extremely inexpensive, and hydrogenating them allows the manufactured food products to stay on the shelves for months at a time without spoiling.

For consumers, on the other hand, hydrogenated fats pose several concerns. The chemical hydrogenation process causes the structure of the fat molecule to be altered (the original formation of an unsaturated fat is called a cis formation; after hydrogenation, the molecule is altered into a bent trans formation — hence the term “trans fat”). Several large studies have shown that consuming hydrogenated fats raises LDL (“bad” cholesterol) and lowers HDL (“good” cholesterol). In addition, eating these fats may contribute to other major health problems, including cancer, liver dysfunction, infertility, inflammatory bowel disease, and diabetes (though more research is needed to confirm these possibilities).

As of January 1, 2008, it is now mandatory for food manufacturers to report trans fats on nutrition labels in the United States. Trans fats are often found in commercially produced crackers, cookies, candies, cereals, commercial peanut butter, and snacks, as well as margarine and shortening. Be sure to check food labels before buying (and eating) a product. Processed foods frequently contain trans fat because the hydrogenation process makes a product last much longer on the shelf — but keep in mind, if even bacteria can’t live on that food, it’s unlikely that your body will be well supported by it!

The easiest way to avoid trans fats is to eat a wholesome diet based on high-quality, unrefined, natural foods. Cooking your own food is a great way to guarantee you know what you are putting in your body. If you are used to cooking with margarine, it may be confusing to decide which cooking fats are the most health-supportive. We recommend extra-virgin olive oil, organic unsalted butter, and coconut oil for most cooking applications. If you need an unsaturated (liquid), no-taste oil (e.g., for baking), we suggest safflower or sunflower oil. Because pesticides are concentrated in fats, it’s important to choose organic cooking fats whenever possible.

Immune Support

Note: this piece first appeared in the February 2008 issue of Clark Wellness ForkBytes.

Welcome to February! It’s a month of romance, elections, and the last gasps of winter. And for some of us, this February seems to be bringing more seasonal colds, flus, and viruses. Right after I had the flu in early January, my partner caught an unfortunate stomach virus. And almost immediately after he recovered from that, I came down with conjunctivitis! It seems there are a lot of illnesses going around this time of year, so strengthening your immune system — the part of your body that fights off disease — is essential. At ForkBytes, we’re focusing our February on immune support.

The best way to support your immune system is to eat a whole-foods diet rich in a variety of fresh vegetables and fruits, whole grains, legumes, nuts, and seeds. The immune system is all about balance, including nutrient balance. Below, I’ve outlined some of the most important immune-boosting nutrients and some food sources to help you incorporate these key elements into your diet. Read on for the scoop!

Immune-Boosting Nutrients and Where to Find Them

Essential fat. The right balance of omega-3 fatty acids and omega-6 fatty acids helps your body make prostaglandins, which are crucial for immune-system health. Prostaglandins regulate white blood cells, which destroy and clean up “invader” microbes in the bloodstream. Essential fatty acids are found in flaxseed oil, fish oils, and evening primrose oil.

Vitamin C. Vitamin C is an antioxidant, which means it fights free radicals that can cause disease. It also helps your body metabolize essential fatty acids. Vitamin C is abundant in many fruits and vegetables, including red bell peppers, orange juice, strawberries, and Brussels sprouts.

Zinc. The mineral zinc has a well-deserved reputation for shortening the duration of illnesses. Zinc helps increase white blood cell count and enhances immune function. It is found in animal foods (especially red meat and liver) whole grains, and nuts.

Beta-carotene. Like vitamin C, beta-carotene is an important immune-boosting antioxidant. Pumpkin, yams, and carrots are all rich in beta-carotene.

Breakfast Time!

We’ve all heard that breakfast is the most important meal of the day, but many of us still struggle with our morning meals. Breakfast presents several challenges for many people. One of the most common issues is a lack of time to prepare a healthful breakfast. It’s true that it can be difficult to fit in a three-course meal when you’re rushing to get to work, but a little planning and preparation can help you make breakfast happen. Once you form the habit of eating in the morning, you’ll quickly enjoy the benefits of better mental focus during the day, more stamina, and a more efficient metabolism.

When we first begin working together, many of my clients feel they can’t choke anything down in the morning. If the idea of food before 11am repulses you, you should first examine what you’re eating the night before. If you tend to indulge in late-night snacks or heavy meals before bed, you may be suffering from a morning-after food hangover. Work on reducing and eventually eliminating eating at night. Simultaneously, begin having something small and light in the mornings. A cup of herbal tea is a great place to start, then you can graduate to warm broth and eventually move on to soup and maybe hot cereal.

A great way to figure out what foods work well for you in the morning is to conduct a breakfast experiment. When I guide my clients through this experiment, I provide a list of different food suggestions (for example: oatmeal, a baked sweet potato, toast, coffee, eggs, steamed vegetables, granola, fresh fruit, a bagel with cream cheese, a doughnut…). Choose ONE item from the list per day for five days. Have as much of your selection as you want, but eat only that particular food for that morning. Immediately after eating, check in with your body. How are you feeling about what you just ate? Do you feel satisfied? Are you craving anything? Write down your observations. Then, two hours later, check in again. How is that food doing? Do you feel hungry yet? Have you been able to focus this morning? Again, record your observations. The next morning, do the same thing with a different food selection. This experiment can teach you a lot about how your body reacts to foods in general as well as helping you choose the breakfast foods that work best for you.

It’s also helpful to shake up your routine. Breakfast is the most common meal to get stuck in a rut. If you’re tired of the same old cereal or yogurt or smoothie, try something completely different for a day or two and see how it goes.

And don’t limit yourself to eggs, toast, cereal, and coffee. Redefine your idea of what “breakfast food” is. Dinner leftovers often make a great breakfast. A fruit-based dessert item, such as a fruit crisp, can be a lovely breakfast the next morning. Miso soup is quick to prepare and makes a fantastic breakfast (and it’s very portable!). Some spicy black beans and salsa on a tortilla can make a nice morning meal, too. And having some vegetables in the morning, especially leafy greens, makes me feel terrific all day. Why not give it a try?

Love Your Heart

Note: this piece first appeared in the February 2007 issue of Clark Wellness ForkBytes.

This season, hearts are everywhere. Okay, most of them are filled with chocolate, but seeing the decorations, gifts, and greeting cards all over town each February always makes me think about the health of our internal hearts. In this month when love is in the air, how can we bring some of that energy inside to care for our own physical, emotional, and spiritual centers?

Fortunately, the simple health practices that support your physical heart are also beneficial to the rest of your body as well as your emotional and spiritual self. I’ve shared my thoughts on supporting a healthy heart in the tips below.

5 Simple Practices for a Healthy Heart

1. Exercise. The benefits of regular cardiovascular exercise for a healthy heart cannot be overstated. Just a simple evening walk around your neighborhood each week can strengthen the heart. A stronger heart doesn’t have to work as hard to pump blood throughout the body. Exercise also increases blood flow and the number of capillaries in the muscles, reducing the burden on your heart and lungs to nourish your cells.

2. Stop smoking. Smoking tobacco increases the risk of developing cardiovascular disease and contributes to a myriad of other health problems. If you are a smoker now, remember that it’s never too late to quit. There are great resources available for you both on and offline to support your process.

3. Fiber. Adequate fiber intake supports digestive health and lowers blood cholesterol. If you’re like most Americans, you probably get only about half as much fiber as you need. Fiber is found in all fruits, vegetables, whole grains, and legumes. Enjoy large amounts of these healthy foods every day!

4. Fat. Be smart about your fat choices. Essential fatty acids, found in flaxseeds, walnuts, and coldwater fish, are ideal for heart support. Unrefined unsaturated plant oils, such as extra-virgin olive oil, are also helpful. Reduce saturated fats (found in butter, cheese, and meat) and avoid hydrogenated or trans fats for a healthy heart.

5. Stress. Stress is a major risk factor for heart disease — and it’s no fun anyway! Support your heart (and soul) by incorporating down time and activities you enjoy into your life. Heart problems are metaphysically related to a lack of joy and openness to life. Reduce stress and love more for a healthy heart, mind, and body.

Joyful Eating, Joyful Living

Note: this piece first appeared in the November 2006 issue of Clark Wellness ForkBytes.

Fall has definitely arrived in the D.C. area. I’ve been taking a lot of day trips in the past few weeks, and while my destinations themselves weren’t necessarily the most glamorous or exciting (I’ve been moving a lot of furniture and other items into a storage unit), the journeying part has been filled with breathtaking fall color. Appreciating this gift has really reminded me of the importance of slowing down and enjoying the little things in life.

As we move into the holiday season, it’s easy to get caught up in the frenzy of traveling, gift shopping, going to parties, and the rest of the holiday festivities. Fortunately, we have to eat every day, and eating is a great opportunity to slow down and enjoy something small.

This year, I invite you to try something new, especially if historically you’ve gotten out of touch with your eating around the holidays. Why not take the last two months of this year to focus on eating joyfully? After all, every bite is a life-affirming act — as you provide nutrition for your cells, you also nourish and nurture your spirit.

I’ve shared my favorite tips for increasing your joy in eating below. Experiment with these and see for yourself how just a slight shift in your approach to eating can change your entire experience!

1. Set your intention. Take a moment to arrive at the table in a way that is meaningful for you. This may mean saying a blessing, having a moment of silence, or simply taking a few deep breaths. Really notice your surroundings and recognize the beauty of the food and the company.

2. Sit up straight. Good posture is essential for digestion, and it has the added benefit of helping you stay conscious and present throughout the meal.

3. Use your good dishes and set your table beautifully. Eating with your favorite plates, utensils, and serving pieces can increase your pleasure in the meal and help you relax while you eat.

4. Eat food you like. It’s hard to consume an unappealing food joyfully. Make sure your food is tasty as well as health supportive.

5. Smile and enjoy. Life is good!

Moving Through Limiting Beliefs

Note: this piece first appeared in the May 2006 issue of Clark Wellness ForkBytes.

When I was a child, I was briefly trapped in an elevator with a friend. This was a pretty traumatizing experience, especially for my friend, who from that point on was (understandably) terrified of elevators. So, I decided that, just to be different, I would be afraid of escalators.

Do you know what happened? I actually became afraid of escalators. For years I would go out of my way to avoid having to go on them, and on the rare occasions when I had to step on an escalator, I would sweat, shake, and generally freak out.

As anyone who has visited Washington, D.C., and used our Metro system knows, being afraid of escalators here is extremely inconvenient. So when I moved to the District, I decided that this arbitrary fear I had was not serving me, and I made another decision — I would no longer be afraid of escalators. It didn’t happen overnight, but I can say that now I hop on and off D.C.’s huge escalators with ease.

I share this story with you as an illustration of how limiting beliefs we have about ourselves can affect our lives, and how we can become empowered to change them! Who says you can’t run a marathon, sing a solo, wear hot pink underwear? What ideas do you have about yourself that aren’t serving you anymore?

This month, I want to encourage you to think outside whatever mental box you may have put yourself into. Spring is an ideal time for moving through stagnation in every sense; use the fresh, green plants sprouting up all around you and the beautiful weather to inspire you to challenging yourself on any ideas you have that may not really be true. Below, I’ve shared my top 6 suggestions for facilitating movement through these challenges. Use these tips to help you get moving on every level: physical, mental, emotional, and spiritual!

1. Exercise. Physically moving your body is the most profound way to encourage energetic, mental, and emotional movement. You don’t have to become an Olympic athlete; just adding an extra walk around the block or a short yoga practice each day can invigorate your body and mind.

2. Drink water. Water is responsible for supporting movement on the cellular level. Ensure that you stay fully hydrated every day to help your body perform all its functions easily — and you’ll reap the rewards of better energy overall.

3. Eat more produce. Vegetables and fruits are full of fiber, which we all know can get things moving!

4. Change your scenery. Take a different route to work, eat lunch outside in the park, or find a new café where you can sit and read (or people-watch!). Just breaking out of your daily routine — even in a small way — can inspire and energize you.

5. Get a massage. Massage is wonderful for stimulating movement through the lymphatic system and blood vessels, which can prompt you to get moving in other ways.

6. Try the Eleanor Method. As Eleanor Roosevelt suggested, “Do one thing every day that scares you.” Challenge yourself. Again, it doesn’t have to be extreme; it just has to push your boundaries. Some ideas to get you started: ask a stranger for the time, pipe up at an important work meeting, or share a secret with a friend.

Spring Cleaning for Liver Health

Note: this piece first appeared in the April 2006 issue of Clark Wellness ForkBytes.

Have you felt the urge to clean out a closet, pantry, or junk drawer lately? The same “spring cleaning” mechanism happens internally, too. As we move into spring, it’s natural to crave less food and lighter foods. In particular, the liver needs attention and a chance to self-clean during this season.

The liver can become congested after a long winter of heavy, rich foods. It’s the liver’s full-time job to clear excess hormones, fats, pesticides, and toxins from the rest of the body. Even if you haven’t spent the entire winter overindulging, it’s helpful to give this important organ a break by cutting back on heavy foods and allowing it to attend to its own needs during the spring season.

Fortunately, nature provides the ideal foods to support your liver’s cleansing process during the spring season. Fresh, young, tender vegetables, prepared simply or eaten raw, are perfect for nourishing the body without putting an excess strain on the liver. It’s best to lightly steam your vegetables during this time. See our Spring Steamer recipe for one great preparation idea, or make up your own!

Listen to your body. If you feel like eating lighter foods or just less food in general as the weather warms up, respect your body’s wish — your liver will thank you!

6 Goal-Setting Tips for 2006

It’s that time of year again! I really enjoy the transition from one year into the next… getting closure on last year and planning the year ahead. I love setting goals and making plans for what I want to do each new year. In fact, I love planning my New Year’s goals so much that I usually start in November! One thing I’ve found really helpful is being very clear about my goals. Empty resolutions don’t serve anyone!

New Year’s resolutions are a kind of fine-tuning process. Every year, each of us gets a little better at setting goals that really get us motivated to make positive changes in our lives. Here are my 6 Goal-Setting Tips for 2006!

1. Question everything. Many people make resolutions at the New Year that they feel they should make rather than really looking at what they actually want. First, ask yourself WHY you want to accomplish that goal. If you can’t come up with a good reason, it may not be something you’re able to focus on right now. That’s fine. Let it go.

2. Have fun. New Year’s resolutions should NOT be a drag! Every goal on your list must excite and delight you if you want to stay motivated to work on it. If you’re feeling blasé about a goal or, worse, dreading working on it, see #1. That goal may not be the right thing for you to work on right now.

3. Reframe last year’s resolutions. If you’ve had “lose 20 pounds” on your New Year’s resolution list for the past three years, it’s time to re-evaluate that goal. If you’re sure it’s a goal you really want to work on this year (see #1), maybe you need to think of it in a different way. For example, maybe a better goal for you would be “eat more delicious, healthful vegetables” or “move your body more.”

4. Watch your language. Goals should be worded in positive, upbeat language that captures your excitement about the desired result. I also like to make sure my goals are focused on what I can do versus what I’m trying not to do. For example, “stop being such a workaholic” is a negative statement (telling you what NOT to do); “take a vacation with your best friend to the beach” is a positive statement. Which would you rather work on?

5. Think big, work small. You may have an overarching goal of showing your artwork in a gallery this year, but it’s easy to get caught up in the day-to-day business of living your life and before you know it, the year has slipped away without your working on your goal. Break your goals down into manageable steps that you can work on each day, week, or month, and schedule time to work on them. In the art gallery example, your steps might be develop your portfolio, contact gallery owners to set up meetings, install your artwork, coordinate the opening, etc.

6. Keep yourself posted. It is essential that your goals have measureable steps along the way, and it is equally essential that you check in with yourself to see how it’s going. Make a plan now to reevaluate your goals at the end of March (or sooner) — ask yourself whether you are where you want to be and how you’d like to move forward.

Yin and Yang

Note: this piece first appeared in the November 2005 issue of Clark Wellness ForkBytes.

“[I]f you want inner freedom, peace of mind, and a healthy, beautiful body, it’s important to understand the fundamental forces of the universe. These forces, yin and yang, are creating the natural world, your body, the food you eat, and everything else in your environment. By recognizing and understanding yin and yang, you can make food and lifestyles choices that help you harmonize with the bigger picture. And when you ‘tune in’ to the greater whole, freedom and happiness will follow you like puppy dogs.” —Jessica Porter, The Hip Chick’s Guide to Macrobiotics

The world is full of opposites. Light and dark… day and night… male and female… big and small… and yin and yang. Yin and yang energies or forces are applicable to all aspects of life, from activities to attitudes to foods.

Yin refers to expansive energies. Yang refers to contractive energies. In terms of foods, yin foods are those that make you feel light and open, while yang foods make you feel powerful and purposeful. Yin and yang properties apply to both the food itself and the preparation method. Yin foods are the “yoga” foods; yang foods are the “weightlifter” foods.

Yin and yang is a system of balance; if you’re eating too many yin foods, your body will try to correct this imbalance by making you naturally crave more yang foods—and vice versa. Have you ever noticed how bars always serve peanuts? That’s because the salty snacks are very yang, and they make the body crave a very yin food (in this case, alcohol) as a “remedy” to bring the body back to its natural state of balance.

Neither yin nor yang is “good” or “bad”. In fact, you need foods from both categories. Use the chart below (adapted from The Self-Healing Cookbook by Kristina Turner) to see where your favorite foods fall in terms of yin and yang. Remember this is a continuum rather than a system that uses absolute categories.

The Balance Chart

Using the chart and your own knowledge of your body’s desire for balance, you can begin to see how some cravings originate. If you eat a lot of very yang foods (salt, meat, cheese), you might notice a strong craving for yin foods (sugar, red wine). To stay off the cravings roller coaster, choose foods closer to the balance point.

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